Looking for some tasty recipes, but trying to keep your saturated fat in check? Look no further! Here are three mouthwatering dishes that are easy to make, each under 5 grams of saturated fat and nutritionally balanced.
Enjoy a delicious breakfast, lunch, and dinner.
For Breakfast: PESTO TOFU SCRAMBLE ON TOAST
Makes 1 serving
Prep: 5 min. Cook: 6 min
Ingredients
- 1 tsp olive oil
- 85 g firm tofu, drained and crumbled
- ⅛ tsp turmeric
- 1 Tbsp prepared pesto
- 2 cups baby spinach
- 1 slice whole grain bread toasted
- Sea salt and pepper, to taste
Preparation
Sauté turmeric and crumbled tofu in oil for 1 minute. Add pesto and spinach for an additional 5 minutes. Serve mixture on toast and sprinkle with salt and pepper.
Nutrition Per Serving
- Calories: 287
- Total fat: 20 g
- Saturated fat: 3 g
- Sodium: 298 mg
- Cholesterol: 3 mg
- Total carbohydrates: 16 g
- Fibre: 4 g
- Sugars: 2 g
- Protein: 15 g
- Potassium: 905 mg
If your pesto is made without cheese, and contains only herbs, nuts, and olive oil, this is a naturally vegan meal. And by using 85 g of tofu instead of 2 eggs, you’ll save 2 grams of saturated fat.
For Lunch: CAPRESE PITA
Makes 1 serving
Prep: 5 min
Ingredients
- 28 g fresh part-skim mozzarella, chopped
- 1 cup halved cherry tomatoes
- 1 cup arugula
- ¼ cup chopped fresh basil
- 1 Tbsp pine nuts
- 2 Tbsp Universal Lemon-Flax Vinaigrette or low-fat, low-sodium Italian dressing
- 1 small whole grain pita pocket, cut in half
Preparation
Mix ingredients and stuff into pita. That’s it!
Nutrition Per Serving
- Calories: 259
- Total fat: 13 g
- Saturated fat: 4 g
- Sodium: 322 mg
- Cholesterol: 20 mg
- Total carbohydrates: 25 g
- Fibre: 5 g
- Sugars: 7 g
- Protein: 13 g
- Potassium: 308 mg
This is a vegetarian dish. Pine nuts add 4 grams of healthy unsaturated fat. And by swapping out whole milk cheese for part-skim cheese, you are saving 1 gram of saturated fat.
For Dinner: CAJUN CHICKEN WITH DIRTY RICE
Makes 1 serving
Prep: 5 min Cook: 18 min
Ingredients
- 1 tsp dried Cajun seasoning
- 115 g chicken breast
- 2 tsp olive oil
- 2 garlic cloves, minced
- 1 cup chopped onion
- 1 green bell pepper, diced
- 2 Tbsp tomato paste
- Few dashes of Tabasco sauce
- ⅓ cup precooked brown rice
Preparation
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; sauté garlic, onion, bell pepper, tomato paste, and Tabasco for 2-3 minutes. Add rice and sauté for 5 more minutes. Serve chicken over rice.
Nutrition Per Serving
- Calories: 391
- Total fat: 14 g
- Saturated fat: 2 g
- Sodium: 170 mg
- Cholesterol: 73 mg
- Total carbohydrates: 32 g
- Fibre: 8 g
- Sugars: 5 g
- Protein: 32 g
- Potassium: 1,055 mg
This meal is gluten-free. Serve with 1-2 cups of your choice of veggies to make a full balanced meal. By choosing a 115 g lean chicken breast instead of 115 g of red meat, you will save 3 grams of saturated fat!