Shrimp Pad Thai Salad Shrimp Pad Thai Salad

Transform pad thai into a healthy salad by swapping sliced cabbage noodles for the rice noodles—and save more than 100 calories. Look for sustainable shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find it, wild shrimp from North America is likely to be sustainably caught.

• 
• By: Hilary Meyer

Ingredients 4 servings

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• 3 tablespoons unrefined or roasted peanut oil (see Tip), divided
• 4 large eggs, lightly beaten
• ¼ cup lime juice
• 1 tablespoon fish sauce
• 1 tablespoon ketchup
• 2 teaspoons brown sugar
• ¼ teaspoon crushed red pepper (optional)

• 8 cups thinly sliced napa cabbage (from 1 head)
• 16 peeled cooked shrimp (21-25 count), tails left on if desired
• 1 cup grated carrot
• ½ cup thinly sliced fresh mint and/or basil
• ½ cup roasted peanuts, coarsely chopped
• 2 scallions, sliced

Easy Vegetarian Chili Easy Vegetarian Chili

Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit—sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.

• 
• By: Carolyn Malcoun

Ingredients 4 servings

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• 1 tablespoon canola oil
• ¾ cup finely chopped white onion
• ½ cup finely chopped red bell pepper
• 4 cloves garlic, chopped
• 2 tablespoons chili powder
• 1 tablespoon ground cumin

• 2 teaspoons dried oregano
• 1 teaspoon ground coriander
• 2 (15 ounce) cans low-sodium black beans, rinsed
• 1 (14 ounce) can diced tomatoes
• ¼ cup water
• ½ cup shredded cheese, such as Cheddar or pepper Jack

Pistachio-Crusted Chicken with Warm Barley Salad Pistachio-Crusted Chicken with Warm Barley Salad

Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.

• 
• By: Hilary Meyer

Ingredients 4 servings

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• Olive oil or canola oil cooking spray
• 2 cups water plus 1 tablespoon, divided
• 1 cup quick barley
• 1 cup salted shelled pistachios, divided
• ½ cup whole-wheat panko breadcrumbs
• 1 teaspoon orange zest
• ½ teaspoon garlic powder

• 1 large egg white
• 2 (8 ounce) boneless, skinless chicken breasts, trimmed and cut in half crosswise
• ½ teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 cup cherry tomatoes, halved
• 1 tablespoon white-wine vinegar
• 1 cup chopped fresh parsley

Mason Jar Zucchini Lasagna

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Prep: 20 mins

Cook: 1 hr 10 mins

Level: Intermediate

Serves: Updated

System: US Metric

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Description

These mason jar zucchini lasagna are the perfect, portable healthy meal! They’re low carb, gluten-free, packed with protein and perfect to prep ahead to grab and go!

Ingredients

• 2  Large Zucchini
• 2 teaspoons Salt, Divided
• 1 Tablespoon Olive Oil
• ½ pounds 99% Lean Ground Turkey
• ½ cups Onion, Diced
• ½ Tablespoons Garlic, Minced
• ½ Tablespoons Italian Seasoning
• ½ teaspoons Ground Oregano
• Pepper
• 6 Tablespoons Canned Tomato Sauce
• 6 Tablespoons Crushed Tomatoes
• 8 ounces, weight Low Fat Ricotta Cheese
• 1  Egg Yolk
• ¼ cups Parsley, Minced
• 1 cup Grated Part-skim Mozzarella Cheese, Lightly Packed
• 4 teaspoons Grated Parmesan Cheese (I Use The Very Fine Kind From The Shaker Jar)

Preparation

Preheat oven to 350ºF.

Using a mandoline, slice zucchini 1/8 inch thick and lay them flat onto a large baking sheet (it’s okay if they overlap a little bit). Sprinkle them evenly with 1 1/2 teaspoon salt and bake until the water is released and the edges begin to crisp up a little bit, about 15–25 minutes.

Once done, lay the zucchini slices out in one layer on paper towel. Use another paper towel to press out as much excess moisture as you can. Repeat, using a different paper towel on top (you can leave them laying on the same paper towel for both times). Reduce oven temperature to 325ºF.

Heat the olive oil in a large frying pan over medium/high heat. Add turkey, onion, and garlic and __cook until the turkey is lightly browned and no longer pink. Add Italian seasoning, oregano, remaining 1/2 teaspoon salt and a generous pinch of pepper. __cook for a few more minutes. Set aside.

In a small bowl, whisk tomato sauce and crushed tomatoes. Season with a pinch of salt and pepper. In a separate bowl, whisk ricotta cheese, egg and a pinch of salt and pepper until well combined.

Layer half of the sauce between mason jars (about 1 heaping tablespoon each) and spread it out. Then, layer half of the turkey between all jars, spreading out evenly (about 2 heaping tablespoons). Then, layer half of the zucchini noodles (about 2 noodles per jar) between all jars. (I find it easiest to cut them in half and layer them that way.) Add half of the ricotta mixture (about 2 tablespoons per jar), followed by half of the parsley (about 1/2 tablespoon each). Finally, sprinkle on half of the Mozzarella (about 2 tablespoons each). After you sprinkle on the cheese, make sure to press the lasagna to pack it in, so you can fit everything in.

Repeat the same layers, sprinkling the tops of each jar with 1 teaspoon Parmesan.

Fill a large pan (I used a 9×13) with water and place the jars into it. Do not skip this step, or you’ll heat the jars too fast and they might explode! Cover the tops with tinfoil and bake until the edges are lightly golden, about 30 minutes. Uncover and bake an additional 10–15 minutes.

Turn your broiler to high and broil for 2–3 minutes, until the top is golden brown. Remove the pan from the oven and let stand in the water for 10 minutes, so you don’t shock the glass. Then devour!

Notes:
1. Use your thinnest zoodles first, to make sure they don’t take up too much space, and you can’t fit all the layers in!
2. You can store the jars in the refrigerator and then microwave as needed!

Slow Cooker Lightened Up Creamy Chicken Noodle Soup

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Prep: 10 mins

Cook: 4 hrs

Level: Easy

Serves: Updated

System: US Metric

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Warm, comforting, and lightened up, you can feel good about indulging in this Slow Cooker Lightened Up Creamy Chicken Noodle Soup!

Ingredients

• 2  Large (or 3 Medium) Boneless, Skinless Chicken Breasts
• 3  Medium Carrots, Peeled And Sliced
• ½  Yellow Onion, Diced
• 2 teaspoons Minced Garlic
• ½ teaspoons Dried Oregano
• ½ teaspoons Dried Rosemary
• ½ teaspoons Dried Thyme
• ½ teaspoons Teaspoon Salt
• Black Pepper To Taste
• 2  Bay Leaves
• 6 cups Low Sodium Chicken Broth
• 1-½ cup 2% Milk
• 6 ounces, weight Egg Noodles
• Fresh Parsley, Chopped

Preparation

Add chicken, carrots, onion, minced garlic, oregano, rosemary, thyme, salt, pepper, bay leaves, and chicken broth to slow cooker. Cover and __cook on low for 6–7 hours or on high for 3–4 hours.

Remove chicken from slow cooker and allow to rest for 10 minutes. Shred using a knife and fork.

Add chicken, milk, noodles, and parsley to slow cooker. Stir and __cook for 8–10 minutes on high, or until noodles are tender.

Serve immediately. Enjoy!

Cold Buster Citrus Smoothie

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Prep: 5 mins

Cook: 5 mins

Level: Easy

Serves: Updated

System: US Metric

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Description

Got a cold? It’s time to blast it out with this Vitamin C loaded orange Cold Buster Citrus Smoothie. Fresh, filling and oh so delicious.

Ingredients

• 2  Oranges
• ½ cups Frozen Mango Chunks
• 1  Banana

Preparation

Add all ingredients into a high powered blender and blitz until blended. Add more or less coconut water to desired consistency.

Enjoy!

Pesto Stuffed Spaghetti Squash

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Prep: 10 mins

Cook: 1 min

Level: Easy

Serves: Updated

System: US Metric

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Pesto stuffed spaghetti squash will quickly become a dinner favorite. It’s a Whole30 compliant recipe that’s adaptable and comes together in less than an hour.

Ingredients

• 1 whole Medium Spaghetti Squash
• 1 Tablespoon Olive Oil
• 1 teaspoon Salt
• 1 teaspoon Pepper
• 1 teaspoon Garlic Powder
• 1 pound Ground Meat
• 1 cup Whole30 Pesto (See My TK Recipe Box)

Preparation

Preheat oven to 350ºF. Prep a large baking dish and set aside.

Cut the spaghetti squash in half lengthwise and remove the seeds. Place the spaghetti squash cut side up in the baking dish. Pour olive oil over the spaghetti squash evenly and then season with salt, pepper and garlic powder.

Bake for 35–40 minutes, or until tender. Remove the spaghetti squash from the oven and allow to cool. Once cooled, remove the meat of the squash with two forks and shred into spaghetti-like strands.

Meanwhile, brown ground meat in a large skillet (I used ground venison, but you can use whatever ground meat you prefer). Once the meat is browned, add cooked spaghetti squash and pesto. Mix to combine and __cook until heated through.

Serve as desired!

Coconut and Cucumber Salad

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Prep: 25 mins

Cook: -

Level: Easy

Serves: Updated

System: US Metric

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This coconut and cucumber salad is fresh, zesty and absolutely full of flavour. Even better, it really will fill you up!

Ingredients

• 1 whole Coconut
• 1-½ whole Cucumbers
• 1 whole Red Chili
• 50 grams Radishes
• 30 grams Fresh Cilantro, Roughly Chopped
• 10 grams Salt
• 10 grams Black Pepper
• FOR THE DRESSING:
• 300 milliliters Coconut Milk
• 1 whole Lime, Juice Only
• ½ whole Lemon, Juice Only
• 1 Tablespoon Sugar

Preparation

Begin by cracking open the coconut and scraping out the flesh (discard the shell and juice). A good technique for opening the coconut is to place it in a bag and then hit it really hard a few times with a rolling pin, as this making the process just less messy and explosive! When you’re scraping out the flesh, just wedge a knife to underneath the flesh and pry it out of the shell (using a spoon and scooping will get you nowhere fast!).

Once you have all the flesh out, grate with a grater and add all the grated coconut flesh to a large mixing bowl.

Peel the cucumbers, scrape out the fleshy middle with a spoon (and discard it) and then cut the cucumber into 2-inch cubes. Add all of this to the mixing bowl with the coconut.

Scrape off the seeds of the red chili and discard, then slice it finely and add it to mixing bowl.

Take half of the radishes and thinly slice them. Then grate the remaining half of the radishes. Add all of this together into the mixing bowl.

Add cilantro, salt, and pepper. Mix everything in the bowl together well with your hands.

For the dressing, in a measuring jug, pour in coconut milk along with lemon juice, lime juice, and sugar. Mix well with a spoon.

Pour as much of the salad dressing over the salad as you want. Plate it up in a nice big salad bowl and you’re good to go!

Sesame Noodles with Baked Tofu Sesame Noodles with Baked Tofu

Chinese hoisin sauce gives this healthy sesame noodle recipe just a touch of sweetness. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

• 
• By: EatingWell Test Kitchen

Ingredients 4 servings

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• 8 ounces buckwheat noodles
• 3 tablespoons toasted (dark) sesame oil
• 2 scallions, chopped
• 1 tablespoon minced garlic
• 2 teaspoons minced ginger
• 1 teaspoon brown sugar

• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons hoisin sauce
• 8 ounces cubed baked tofu
• 2 cups small broccoli florets
• 1 cup sliced yellow or orange bell pepper
• 3 tablespoons toasted peanuts

Slow-Cooker Braised Beef with Carrots & Turnips Slow-Cooker Braised Beef with Carrots & Turnips

The spice blend in this healthy beef stew recipe—cinnamon, allspice and cloves—may conjure images of apple pie, but the combo is a great fit in savory applications too. Serve over creamy polenta or buttered whole-wheat egg noodles.

• 
• By: Hilary Meyer

Ingredients 8 servings

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• 1 tablespoon kosher salt
• 2 teaspoons ground cinnamon
• ½ teaspoon ground allspice
• ½ teaspoon ground pepper
• ¼ teaspoon ground cloves
• 3-3½ pounds beef chuck roast, trimmed
• 2 tablespoons extra-virgin olive oil

• 1 medium onion, chopped
• 3 cloves garlic, sliced
• 1 cup red wine
• 1 (28 ounce) can whole tomatoes, preferably San Marzano
• 5 medium carrots, cut into 1-inch pieces
• 2 medium turnips, peeled and cut into ½-inch pieces
• Chopped fresh basil for garnish

Vietnamese Grapefruit & Pork Salad (Pork Goi Buoi) Vietnamese Grapefruit & Pork Salad (Pork Goi Buoi)

Goi buoi is a Vietnamese salad typically made with pomelo, a thick-skinned but super-sweet citrus fruit. In this healthy salad recipe, we use grapefruit because it's easier to find. Plus, it lends a tangy, acidic flavor to balance the vegetables.

• 
• By: Robb Walsh

Ingredients 4 servings

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• Pork Tenderloin
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground pepper
• 1 pound pork tenderloin, trimmed
• 1 tablespoon extra-virgin olive oil
• Dressing & Salad
• 2 large red grapefruit (about 1 pound each)
• 2 cloves garlic, minced
• 1 fresh red Thai chile, minced
• 1 small shallot, minced, plus ½ cup very thinly sliced shallot, divided
• 4 tablespoons lime juice

• 2 tablespoons fish sauce
• 2 tablespoons sugar
• 1 cup julienned carrot
• 1 cup celery, thinly sliced diagonally
• 1 cup seeded and julienned cucumber
• 1 cup julienned red and/or yellow bell pepper
• ¼ cup fresh Thai basil
• ¼ cup fresh cilantro
• ¼ cup fresh mint
• 6 cups watercress
• ¼ cup unsalted peanuts, coarsely chopped

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

• 
• By: Karen Ansel, M.S., R.D.N.

Ingredients 4 servings

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• Almond Pesto
• 2 cups fresh basil leaves
• 1 cup fresh parsley leaves
• ½ cup grated Parmesan cheese
• ⅓ cup whole raw almonds
• 1 clove garlic
• 1½ tablespoons red-wine vinegar
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• ¼ cup extra-virgin olive oil

• ¼ cup water
• Spaghetti Squash & Vegetables
• 1 3-pound spaghetti squash
• ¼ cup water
• 2 pints grape tomatoes, halved
• 1 tablespoon extra-virgin olive oil
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 1 cup canned cannellini beans, rinsed

Vegetarian Taco Salad Vegetarian Taco Salad

Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.

• 
• By: EatingWell Test Kitchen

Ingredients 6 servings

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• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1½ cups fresh corn kernels (see Tip) or frozen, thawed
• 4 large tomatoes
• 1½ cups cooked long-grain brown rice (see Tip)
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder
• 1½ teaspoons dried oregano, divided

• ¼ teaspoon salt
• ½ cup chopped fresh cilantro
• ⅓ cup prepared salsa
• 2 cups shredded iceberg or romaine lettuce
• 1 cup shredded pepper Jack cheese
• 2½ cups coarsely crumbled tortilla chips
• Lime wedges for garnish

Orange-Sesame Salmon with Quinoa & Broccolini Orange-Sesame Salmon with Quinoa & Broccolini

A quick Asian orange sauce gives this healthy salmon dinner recipe bright flavor. No broccolini? Swap in 8 ounces broccoli florets and roast for 5 minutes in Step 3.

• 
• By: Karen Ansel, M.S., R.D.N.

Ingredients 4 servings

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• 1 cup quinoa
• ½ cup orange juice plus ⅓ cup, divided
• 2 scallions, sliced
• 1 bunch broccolini, trimmed
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon ground pepper, divided
• 3 teaspoons toasted sesame oil, divided

• ¼ teaspoon garlic powder
• 4 4-ounce portions wild salmon
• 1 teaspoon black sesame seeds
• 1 tablespoon minced fresh ginger
• 1 tablespoon reduced-sodium tamari
• 1 teaspoon cornstarch

Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra ½ cup of the black bean mash—try it wrapped into a burrito for lunch or as a taco filling (see Tips, below).

• 
• By: Karen Ansel, M.S., R.D.N.

Ingredients 4 servings

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• Beans
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon cumin seeds
• 2 (15 ounce) cans low-sodium black beans, rinsed
• Juice of 1 lime
• ¼ teaspoon kosher salt
• Chicken & Vegetables
• 16 scallions, trimmed

• 3 medium red bell peppers, cut into 1-inch strips
• 1½ tablespoons extra-virgin olive oil plus 2 teaspoons, divided
• ¾ teaspoon kosher salt, divided
• ¼ teaspoon ground pepper
• 2 (8 ounce) boneless, skinless chicken breasts, trimmed and halved crosswise
• 1 teaspoon ancho chile powder (see Tips)
• ½ teaspoon ground cinnamon
• ½ teaspoon unsweetened cocoa powder
• 1 teaspoon brown sugar