Eating low-carb meals doesn’t have to mean sacrificing heartiness or flavor. Here we’ve rounded up delicious, healthy dinner recipes with under 30 grams of carbohydrates per serving. And we still managed to include burger and pizza recipes!
BLUE CHEESE BURGER WITH ZUCCHINI PARMESAN WEDGES
Makes 1 serving
Prep: 10 min Cook: 16 min
Ingredients
4 oz lean ground turkey
2 Tbsp blue cheese
1 toasted whole grain sandwich thin
2 romaine lettuce leaves
1 zucchini, cut into 4 wedges
4 Tbsp low-sodium Parmesan cheese
Instructions
Mix ground turkey and blue cheese together. Form into a patty. Cook on a grill or grill pan 4 minutes on each side, or until internal temperature reaches 160°F. Serve on sandwich thin with romaine lettuce. Preheat broiler. Cut zucchini into wedges. Sprinkle Parmesan on wedges and broil on baking sheet 8 minutes, until cheese is melted and zucchini is tender-crisp.
Nutrition Information
Calories: 451; Total fat: 21 g; Saturated fat: 10 g; Sodium: 395 mg; Cholesterol: 91 mg; Total carbohydrates: 29 g; Fiber: 7 g; Sugars: 5 g; Protein: 33 g; Potassium: 673 mg
ROSEMARY GRILLED ORANGE ROUGHY WITH ITALIAN MASHED POTATOES
Makes 4 servings
Prep: 10 min Cook: 40 min
Ingredients
1.5 lb cubed Yukon Gold potatoes
3 Tbsp olive oil
1 tsp salt, divided
⅛ tsp black pepper
½ tsp grated lemon zest
¾ tsp fresh chopped rosemary
4 orange roughy fillets
4 lemon wedges
Instructions
Place potatoes in a large saucepan; cover with water. Bring to a boil, and cook 20 minutes or until very tender; drain. Cool, uncovered, 5 minutes. Return potatoes to pan, adding olive oil, ¾ tsp salt, and pepper; mash to desired consistency. Keep warm. Combine remaining ¼ tsp salt, lemon zest, and rosemary in a small bowl; grind together with the back of a spoon until very well combined. Preheat grill or grill pan. Brush fillets with remaining olive oil; rub evenly on all sides with salt mixture. Grill 2 minutes per side or until fish flakes easily with a fork. Serve immediately with lemon wedges and potatoes.
Nutrition Information (Per Serving)
Calories: 273; Total fat: 11 g; Saturated fat: 1 g; Sodium: 70 mg; Cholesterol: 20 mg; Total carbohydrates: 27 g; Fiber: 3 g; Sugars: 3 g; Protein: 20 g; Potassium: 970 mg
Tip: Serve with 1-2 cups of your choice of non-starchy vegetables to help complete a balanced meal.
THAI TOFU SANDWICH
Makes 1 serving
Prep: 8 min Cook: 5 min
Ingredients
4 oz piece of tofu
½ tsp sriracha
¼ avocado, peeled and sliced
½ cup cucumber slices
½ cup shredded carrots
⅓ cup fresh cilantro
1 whole grain roll
Instructions
In a skillet coated with cooking spray, heat tofu until golden. Brush with sriracha. Place tofu, avocado, cucumber slices, carrots, and cilantro on a whole grain roll and serve.
Nutrition Information
Calories: 326; Total fat: 18 g; Saturated fat: 3 g; Sodium: 24 mg; Cholesterol: 0 mg; Total carbohydrates: 26 g; Fiber: 6 g; Sugars: 5 g; Protein: 20 g; Potassium: 496 mg
PASTA WITH RICOTTA & MUSHROOMS
Makes 1 serving
Prep: 5 min Cook: 1 min
Ingredients
2 oz whole wheat noodles
¼ cup part-skim ricotta cheese
½ cup chopped tomatoes
½ cup sliced mushrooms
1 tsp chopped basil
1 tsp chopped parsley
Instructions
Cook noodles and drain. In the same pot, add drained noodles, ricotta cheese, tomatoes, mushrooms, basil, and parsley. Heat through.
Calories: 173; Total fat: 5 g; Saturated fat: 3 g; Sodium: 200 mg; Cholesterol: 19 mg; Total carbohydrates: 22 g; Fiber: 3 g; Sugars: 3 g; Protein: 11 g; Potassium: 398 mg
PESTO CHICKEN PIZZA WITH SUNDRIED TOMATO & SPINACH
Makes 1 serving
Prep: 5 min Cook: 12 min
Ingredients
1 Tbsp prepared pesto
1 whole grain pita, small
2 cups fresh baby spinach
2 oz cooked skinless chicken breast, chopped
1 Tbsp chopped sundried tomatoes
2 Tbsp shredded part-skim mozzarella cheese
Instructions
Preheat oven to 350°F. Spread pesto on pita and top with spinach, chicken, tomatoes, and cheese. Bake 12 minutes until pita is crisp.
Nutrition Information
Calories: 312; Total fat: 14 g; Saturated fat: 3 g; Sodium: 454 mg; Cholesterol: 60 mg; Total carbohydrates: 21 g; Fiber: 4 g; Sugars: 2 g; Protein: 22 g; Potassium: 465 mg
STEAK SALAD WITH GRAPES & BLUE CHEESE
Makes 1 serving
Prep: 10 min Cook: 10 min
Ingredients
4 oz flank or sirloin steak
1 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 tsp olive oil
Salt and pepper, to taste
3 cups arugula
¼ cup sliced red onion
¼ cup chopped grapes
2 Tbsp crumbled blue cheese
1 Tbsp chopped walnuts
Instructions
Grill steak for 4-5 minutes per side (until 145°F) and slice into strips. Whisk together vinegar, mustard, olive oil, and salt and pepper. Toss vinaigrette with arugula, onion, grapes, blue cheese, and walnuts.
Nutrition Information
Calories: 428; Total fat: 23 g; Saturated fat: 7 g; Sodium: 491 mg; Cholesterol: 101 mg; Total carbohydrates: 16 g; Fiber: 3 g; Sugars: 11 g; Protein: 34 g; Potassium: 784 mg
Tip: Serve with a small whole grain roll or sliced pita to help complete a balanced meal.
SPINACH-RICOTTA FRITTATA WITH TOSSED GREEN SALAD
Makes 1 serving
Prep: 8 min Cook: 10 min
Ingredients
Cooking spray
1½ cups baby spinach
2 eggs plus 2 egg whites, whisked together
⅓ cup part-skim ricotta cheese
Salt and pepper, to taste
2 cups romaine lettuce
2 Tbsp pine nuts
2 Tbsp low-fat, low-sodium Italian dressing
Instructions
Spray skillet with cooking spray and sauté spinach for 2 minutes, until wilted. Stir in eggs, ricotta, and salt and pepper. Cook over medium heat without stirring for 4 minutes; then flip frittata and cook for an additional 2 minutes. Serve with lettuce tossed with pine nuts and dressing.
Nutrition Information
Calories: 327; Total fat: 17 g; Saturated fat: 7 g; Sodium: 523 mg; Cholesterol: 355 mg; Total carbohydrates: 12 g; Fiber: 3 g; Sugars: 4 g; Protein: 30 g; Potassium: 985 mg
Tip: Serve with a small whole grain roll or pita slices to complete a balanced meal.
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