brought to you by epicurious.com and NutritionData.com
Calories 336; Total Fat 14g; Carbohydrates 42g
This low-cholesterol vegetarian pasta salad is an excellent healthy dinner for anyone on a budget. Chickpeas are low in fat and loaded with dietary fiber and protein—and a 15-ounce can typically costs less than a dollar. Pasta, which is also relatively inexpensive, is low in saturated fat and sodium. For dessert, have some fruit from your local farmers’ market—buying in season is another great way to save money while getting the freshest produce. The salad can be made ahead and is best served at room temperature, so pack up the leftovers for lunch.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 336 Calories (17%)
- 14g Total fat (22%)
- 4g Saturated Fat (18%)
- 12mg Cholesterol (4%)
- 266mg Sodium (11%)
- 42g Carbohydrate (14%)
- 4g Fiber (14%)
- 10g Protein (20%)
See the full nutritional analysis from NutritionData.com
Epicurious & NutritionData’s Healthy Dinner Tonight
brought to you by epicurious.com and NutritionData.com
Calories 324; Total Fat 4g; Carbohydrates 57g
class="recipe_desc_text">Don’t be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée.
Go to the healthy recipe on epicurious.com
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 324 Calories (16%)
- 4g Total fat (7%)
- 1g Saturated Fat (5%)
- 3mg Cholesterol (1%)
- 863mg Sodium (36%)
- 57g Carbohydrate (19%)
- 7g Fiber (28%)
- 14g Protein (28%)
See the full nutritional analysis from NutritionData.com
Epicurious & NutritionData’s Healthy Dinner Tonight
brought to you by epicurious.com and NutritionData.com
Calories 467; Total Fat 17g; Carbohydrates 57g
class="recipe_desc_text">You can use practically any mixture of wild, dried, and fresh mushrooms in this flexible recipe. Each has its own distinctive shape, texture, and subtle flavor—but all mushrooms have powerful antioxidant and immune-bolstering properties. For color and an extra nutrient boost, try substituting spinach pasta. Serve with a simple green salad and, for dessert, Dried Cherry and Raisin Rice Pudding.
Go to the healthy recipe on epicurious.com
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 467 Calories (23%)
- 17g Total fat (26%)
- 10g Saturated Fat (48%)
- 85mg Cholesterol (28%)
- 472mg Sodium (20%)
- 57g Carbohydrate (9%)
- 7g Fiber (27%)
- 23g Protein (46%)
See the full nutritional analysis from NutritionData.com
Epicurious & NutritionData’s Healthy Dinner Tonight
brought to you by epicurious.com and NutritionData.com
Calories 433; Total Fat 16g; Carbohydrates 63g
This classic and full-flavored sauce—made with tomato, anchovy, garlic, caper, and red pepper—comes together in a snap but rivals restaurant fare. The dish is very low in cholesterol and saturated fat, and the olive oil, garlic, and red pepper give it an anti-inflammatory boost. Stick with the Italian theme and have a small scoop of chocolate gelato for dessert—gelato is made with milk rather than cream, so it’s lower in fat than ice cream.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 433 Calories (22%)
- 16g Total fat (24%)
- 2g Saturated Fat (10%)
- 6mg Cholesterol (2%)
- 880mg Sodium (37%)
- 63g Carbohydrate (21%)
- 4g Fiber (16%)
- 11g Protein (22%)
See the full nutritional analysis from NutritionData.com
Epicurious & NutritionData’s Healthy Dinner Tonight
INGREDIENTS
1 cup chopped onion
4 cloves garlic, chopped
4 Tbsp fat-free chicken broth
2 cans no-salt tomato sauce (15 oz each)
4 Tbsp honey
2 tsp crushed dried oregano
2 tsp crushed dried basil
1 lrg red pepper, cut in 1-inch strips
1 1/2 cups sliced mushrooms
1 1/2 cups yellow summer squash or zucchini, in thin sticks 1 1/2″ long
1 1/2 cups carrot, in very thin sticks 1 1/2″ long
1 1/2 cups small broccoli florets
3 Tbsp balsamic vinegar
3/4 cup peas
10 oz whole grain pasta, cooked
1/4 cup chopped green onion
2 Tbsp chopped fresh parsley
pinch white pepper (optional)
DIRECTIONS
1.) In medium saucepan, cook onion and garlic in 2 tbsp. broth 5-7 minutes or until softened, over medium high heat. Add tomato sauce, honey, oregano, basil and white pepper. Bring to a boil, reduce heat and simmer gently for 20 minutes.
2.) In skillet or wok, combine red pepper, mushrooms, squash, carrots, broccoli and 2 tbsp. each balsamic vinegar and broth. Stir-fry over high heat until crisp tender, about 10 minutes; add peas and stir-fry an additional 2 minutes. Set aside.
3.) Add 1 tbsp. balsamic vinegar to sauce and cook for 5 minutes. Reserve 1 cup sauce to serve at the table; pour remaining sauce over cooked pasta and toss thoroughly. Add stir-fried vegetables and toss again thoroughly. Sprinkle green onion and parsley over top and serve immediately.
