Inspired by creamy turkey and wild rice soup recipes, this vegetarian mushroom soup recipe is a whole lot lighter and gets a rich flavor boost from caramelized leeks. Serve with a green salad with sherry vinaigrette and crusty bread to sop up any bits left in the bowl –  from AARP.

A Healthy Recipe

Prep/Cook Time: 1:50 Hours, Servings: 6

Ingredients

• 3 tablespoons extra-virgin olive oil
• 6 cups sliced leeks (4-6 medium leeks)
• 1/2 cup dry sherry
• 1 pound cremini mushrooms, sliced
• 1 1/2 cups sliced celery
• 2 cloves garlic, finely chopped
• 6 cups mushroom broth
• 2 cups of water
• 1 cup wild rice
• 1/4 teaspoon ground pepper
• 1/8 teaspoon salt
• 6 tablespoons sour cream
• 6 tablespoons sliced almonds, toasted

Directions

1. Heat oil in a large pot over medium-high heat. Add leeks and cook, occasionally stirring, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, often stirring, until the leeks are golden brown and very tender, 5 to 10 minutes more.
2. Add sherry and cook, often stirring, for 1 minute. Stir in mushrooms and celery and cook, frequently stirring, until the mushroom liquid evaporates, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Add broth, water, and rice; cover and bring to a simmer.
3. Reduce heat to maintain a gentle simmer and cook, occasionally stirring, until the rice is tender, 50 minutes to 1 hour. Season with pepper and salt and serve each portion topped with 1 tablespoon each sour cream and almonds.

Nutritional Information

Per Serving: 309 calories; 13 g fat (3 g sat, 8 g mono); 6 mg cholesterol; 39 g carbohydrate; 0 g added sugars; 6 g total sugars; 9 g protein; 5 g fiber; 566 mg sodium; 749 mg potassium

Eating well & exercise, a healthy combination!

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Healthy Recipe, Chili Bean and Bulgur Burgers

Don’t let these veggie burgers fool you: They may look like fried-chicken sandwiches, but they’re actually packed with plant protein, fiber, and flavor. Try the simple broiler method for cooking the patties. A light coating of cooking spray makes the outside come out nice and crunchy. From the Food Network.

Ingredients

1/2 cup whole-kernel bulgur wheat

2 tablespoons vegetable oil

1 tablespoon tomato paste

1 teaspoon chili powder

1/2 teaspoon ground cumin

Large pinch cayenne pepper

1/4 cup reduced-fat sour cream

Zest and juice of 1 lime

Kosher salt

One 15-ounce can reduced-sodium kidney beans, rinsed

1/3 cup shredded Mexican-blend cheese, plus more for sprinkling, optional

2 tablespoons breadcrumbs

2 scallions, sliced

Cooking spray

1 ripe avocado

4 Lite, whole-wheat English muffins, split

1 cup sprouts, such as broccoli or alfalfa

Directions

1. Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
2. Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
3. Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
4. Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
5. Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
6. Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

Nutritional Information

470 calories, 19g fat, 62g carbohydrates, 16g fiber

Healthy, Recipe, Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor. One of the “Deliciously Healthy Dinners” from the US Department of Health and Human Services.

Ingredients

• 1 medium onion chopped
• 1/2 green bell pepper rinsed and diced
• 1 Tbsp canola oil
• 1 can (14 1/2 oz) stewed tomatoes
• 1 can ( 15 1/2 oz) low-sodium black beans (or beans of your choice) drained and rinsed
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 1/2 cup instant brown rice uncooked

Instructions

1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
3. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Recipe Notes

Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Nutritional Information

185 calories, 1g fat, 0g sat fat, 0mg cholesterol, 297mg sodium, 7g fiber, 7g protein, 37g carbohydrates, 292mg potassium

The spices and peppers in this low-sodium, high-protein dish will transport you to a whole new taste from “Heart Healthy Home Cooking African American Style” by the National Institute of Health. 

Ingredients

• 8 pieces skinless chicken (4 breasts, 4 drumsticks)
• ½ tsp ground cinnamon
• 1½ tsp ground allspice
• 1½ tsp ground black pepper
• 1 Tbsp chopped hot pepper
• 1 tsp dried hot pepper
• 2 tsp oregano
• 2 tsp dried thyme
• ½ tsp salt
• 6 cloves garlic, finely chopped
• 1 C onion, pureed or finely chopped
• ¼ C vinegar
• 3 Tbsp brown sugar

Directions

1. Wash chicken and pat dry.
2. In a large bowl, combine all ingredients except chicken.
3. Rub seasonings over chicken and marinate in the refrigerator for 6 hours or longer.
4. Preheat oven to 350 °F. Space chicken pieces evenly on a nonstick or lightly greased baking pan.
5. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes, or until the meat can easily be pulled away from the bone with a fork.

Nutritional information

• Calories, 113
• Total fat, 3g
• Saturated fat, 1g
• Cholesterol, 49mg
• Sodium, 161mg
• Total fiber, 1g
• Protein, 16g
• Carbohydrates, 6g
• Potassium, 192mg

A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.

There’s bone broth that’s rich in soothing, immune system supporting minerals and there’s also fresh kale with magical healing properties. Next we have tender meat for usable protein and quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

What you need
Serves 16

• 2 tablespoons olive oil
• 3 pounds bone-in breast, turkey or chicken, skin removed
• 1 tablespoon garlic, chopped
• One yellow onion, chopped
• 3 celery stalks, chopped
• 2 parsnips, chopped
• 3 carrots, chopped
• 1 tablespoon fresh thyme
• One teaspoon sea salt
• ½ teaspoon black pepper
• 8 cups bone broth
• 1 cup uncooked quinoa
• 3 cups lacinato kale, chopped
• 2 lemons, juiced
• ¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Next, cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition

One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with a hard-boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 1 cup cooked red quinoa
• 2 cups green beans, steamed and cut into 1 inch pieces
• 1 ripe plum, thinly sliced
• 2 hard-boiled eggs, sliced
• 2 teaspoons sesame oil
• 2 Tablespoons fresh lime juice
• ½ teaspoon sea salt
• ground black pepper

Instructions

1. Combine the quinoa, beans, plum and egg in a large bowl.
2. Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis

One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Here’s a new salad that’s refreshing and packed with healthy fiber to help you achieve your fitness goals. Chopped salads are a fun departure from ordinary salads and are quite simple to make. Always add a side of lean protein for a perfect meal.

What You Need
Serves 1

• 1 cup cabbage
• One carrot
• 1 green onion
• One Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low-fat dressing
• ½ cup cooked chicken breast

Instructions

1. Chop the cabbage, carrot, onion, and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutrition
One serving equals 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

Courtesy of RealHealthyRecipes.com

What you need

Serves 2

1 cup roasted chicken, chopped
Half of a red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
One large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
a sprinkle of sea salt
sprinkle of black pepper

Instructions

1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.
2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper.
3. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

What’s more comforting this time of year than a warm bowl of homemade chicken soup? Not the stuff from a can – I’m talking about steaming, fragrant soup that starts with real vegetables and wholesome chicken. Not only is a bowl of this soup delicious and soul tickling, it’s also a great, light meal to keep you on track with your fitness and fat loss goals!

This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day!

What you need
Serves 8

• 1 Tablespoon coconut oil
• One medium organic yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, finely chopped
• 1 Tablespoon curry powder
• 2 garlic cloves, crushed
• Two quarts chicken broth
• 3 cups diced roasted chicken
• 1 bay leaf
• One organic apple, chopped
• dash of salt and pepper
• 1/2 teaspoon dried thyme
• zest from 1 lemon
• 2 cups unsweetened coconut milk

Instructions

1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutrition
One serving equals 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

We all know that vegetables are good for us, and that we should eat more fresh veggies in order to increase the fiber and vitamin content of our diets. But, the truth is that most veggie side dishes don’t taste good enough to entice the whole family to dive in. This recipe is the answer. Broccoli and cauliflower are roasted in an outrageously tasty way that’s simple, quick and full of nutrition.

Serve this delicious veggie side dish with a piece of lean meat for a well-balanced, fitness approved meal.

What you need
Serves 4

• 1 bunch broccoli
• One bunch cauliflower
• 1 Tablespoon olive oil
• dash of sea salt
• a dash of pepper
• 4 garlic cloves, minced
• juice from 1 lemon

Instructions

1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutrition
One serving equals 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein