Roasted Vegetable Pasta
Makes 6 servings
Prep: 10 min Cook: 20 min
1 small eggplant, peeled and cut into 1-inch pieces
1 red onion, sliced
1 zucchini, sliced
1 yellow squash, sliced
2 Tbsp olive oil, divided
8 oz whole wheat penne
¼ cup balsamic vinegar
¼ cup Parmesan cheese, shredded
Preheat the oven to 375°F. Toss eggplant, onion, zucchini, and yellow squash and 1 tablespoon olive oil. Spread into an even layer on a baking sheet. Roast, flipping occasionally, for 20 minutes, or until vegetables are soft.
Meanwhile, cook pasta according to package directions. Drain. Add roasted vegetables, balsamic vinegar, remaining 1 tablespoon olive oil. Sprinkle with Parmesan cheese and serve.
Serving size: 1 ½ cups
Calories: 269; Total fat: 10 g; Saturated fat: 2 g; Sodium: 80 mg; Cholesterol: 4 mg; Total carbs: 39 g; Fiber: 5 g; Sugars: 8 g; Protein: 9 g; Potassium: 296 mg
Makes 4 servings (12 tacos total)
Prep: 10 min Cook: 30 min
1 head cauliflower, cut into small florets
1 tsp chili powder
1 tsp ground cumin
⅛ tsp cayenne pepper
1 pinch salt
¼ tsp pepper
1 Tbsp olive oil
½ red onion, thinly sliced
½ cup fresh cilantro, chopped
½ cup low-fat sour cream
12 6-inch corn tortillas
1 lime, cut into wedges
Preheat the oven to 400°F. Toss cauliflower with spices, salt, pepper, and oil. Roast for 30 minutes, stirring occasionally, until cauliflower is tender.
Build tacos with cauliflower topped with onion, cilantro, and sour cream. Serve garnished with lime wedges.
Serving size: 3 tacos
Calories: 209; Total fat: 4 g; Saturated fat: 2 g; Sodium: 142 mg; Cholesterol: 39 mg; Total carbs: 39 g; Fiber: 6 g; Sugars: 8 g; Protein: 8 g; Potassium: 479 mg
Makes 4 servings
Prep: 10 min Cook: 60 min
1 14-oz package firm tofu
3 Tbsp low-sodium soy sauce
1 Tbsp grated fresh ginger
1 garlic clove, minced
1 Tbsp brown sugar
1 Tbsp cornstarch
1 Tbsp sesame oil (olive, canola, or other oil can be substituted)
2 cups green beans, cut into 1-inch pieces
1 red bell pepper, remove membrane and seeds, sliced into thin strips
2 carrots, peeled and sliced into thin strips
2 cups cooked brown rice
Preheat the oven to 400°F. Dry tofu. Place tofu between multiple layers of paper towels and place a heavy plate on top. Let dry for 15 minutes. Chop tofu into 1-inch pieces and place on a baking sheet. Bake for 30 minutes until golden brown, flipping halfway through cooking.
Whisk together soy sauce, ginger, garlic, brown sugar, and cornstarch.
In a large skillet over medium heat, heat oil. Add veggies and cook, 5-7 minutes until softened. Add sauce and stir, cooking 3-5 minutes until sauce thickens slightly.
Serve over rice.
Serving size: 1 cup stir-fry + ½ cup rice
Calories: 314; Total fat: 11 g; Saturated fat: 2 g; Sodium: 462 mg; Cholesterol: 0 mg; Total carbs: 42 g; Fiber: 5 g; Sugars: 8 g; Protein: 17 g; Potassium: 516 mg
Sheet Pan Salmon With Asparagus
Makes 4 servings
Prep: 5 min Cook: 25 min
1 lb salmon fillets
1 bunch asparagus, trimmed
2 Tbsp olive oil
1 tsp dried dill
½ tsp black pepper
¼ tsp salt
4 lemon wedges
Preheat the oven to 375°F. Place salmon and asparagus on baking sheet. Drizzle with olive oil and season with dill, pepper, and salt.
Bake for 20-25 minutes, until salmon is cooked and asparagus is tender. Serve with lemon wedges.
Serving size: 3 oz cooked salmon + about 10 spears asparagus
Calories: 248; Total fat: 14 g; Saturated fat: 2 g; Sodium: 216 mg; Cholesterol: 60 mg; Total carbs: 6 g; Fiber: 3 g; Sugars: 2 g; Protein: 25 g; Potassium: 879 mg