Tender chunks of chicken, a rich sauce with lots of vegetables, and a crispy topping? Yes, please! This retooling of chicken pot pie has a crunchy, light-as-air phyllo topping instead of a saturated fat-heavy pie crust. So, you’ll enjoy the same satisfying crunch with lots less fat and calories. Try this recipe as a creative … Read more
Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber. … Read more
Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand. While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your … Read more
I resisted trying Jamaican jerk seasoning for years. It seemed strange to me to add cinnamon to savory dishes. Then, I was introduced to Cincinnati-style chili, which also uses cinnamon in a savory dish (along with chocolate!). I realized cinnamon really could get along with savory flavors. I figured if I could learn to love … Read more
Salt is a key mineral the body needs to regulate fluid balance, help with muscle contraction and nerve regulation. It also enhances the flavor of food and acts as a preservative, which is why it’s found in everything from deli meats to condiments. Too much sodium is linked to high blood pressure and heart disease, … Read more
Freezing cold brew coffee in an ice cube tray makes this chocolatey smoothie caffeine-charged without diluting the mocha flavor, as you would with ice cubes. It’s lightly sweetened with pitted dates and pumped up with protein thanks to plain Greek yogurt. Active time: 5 minutes Total time: 4 hours, 5 minutes Cold Brew Mocha Smoothie … Read more
Simple is good, especially when you can put all the ingredients for a comforting chicken soup in a slow cooker, shred the chicken and transfer the soup to glass containers — you can even pack some for lunch. Pearled barley is rich in beta-glucans, a special kind of starch that may help reduce cholesterol, and … Read more
Active time: 15 minutes Total time: 30 minutes Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions. Huevos Rancheros Nests Ingredients … Read more
Frozen butternut squash cubes add body and nutrients to this simple one-pot macaroni and cheese. We’ve added chicken breast and baby kale to make this a complete meal. Substitute spinach or chopped chard if you like. By using whole-wheat macaroni, you can boost the fiber by around 3 grams per serving. (1) Active time: 15 … Read more
For a low-carb, lower-calorie twist on fajitas, skip the tortillas in favor of crunchy romaine lettuce. The leaves make for fun handheld “boats” that hold all the delicious fillings so you can enjoy the works—including avocado, salsa and sour cream. This is an easy meal prep option for lunch or dinner. If you’d like to … Read more