If you can get fresh peas at the market, a great way to enjoy this summertime treat is in a simple five-minute salad. Simply add fresh peas to a large pot of boiling water for 1-2 minutes, chill in a bowl of ice water, then drain. To the cooked peas, add olives, feta cheese, green onions, olive oil, fresh lemon juice, salt and pepper. Enjoy this light, healthy salad with your family. It makes a great alternative to mayonnaise-rich potato or pasta salads at summer barbecues or picnics.

If you shy away from pancakes because they don’t have enough protein, these moist protein-packed pancakes were made for you! Greek yogurt is thick, creamy and a popular lean protein that gives this dish a tangy flavor. Each satisfying stack of pancakes is topped with fresh blueberries. You can also serve with a ripe banana or maple syrup if desired.
Protein-Packed Pancakes
Ingredients

• 1/2 cup (63 grams) all-purpose flour
• 1 1/2 teaspoons sugar
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 2 large eggs (50 grams per egg)
• 1 teaspoon vanilla extract
• 1 cup (245 grams) 2% fat Greek yogurt
• 1/3 cup (50 grams) fresh blueberries (for garnish)

Directions
Add dry ingredients (flour, sugar, baking powder and salt) to a bowl. In a separate bowl, combine the wet ingredients (eggs, vanilla extract and Greek yogurt) until well mixed.
Add the dry ingredients to the wet ingredients and stir together until well combined.
Spray your pan or griddle with cooking spray and place onto stove on medium-low heat. Use a 1/4 cup to portion out pancakes that are about 4 inches in diameter.
Cook pancakes until the bottom side is brown (about 3-4 minutes), then flip the pancakes. You'll notice that these pancakes won't bubble up like traditional pancakes. Leave extra room in the pan because the pancakes may splatter when you flip them.
After flipping the pancake, cook until the other side is brown (about 2-3 minutes). Repeat with remaining batter.
Top pancakes with blueberries, and enjoy.
Nutrition Information
Serves: 2 | Serving Size: 4 (4" pancakes)
Per serving: Calories: 297; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 676mg; Carbohydrate: 35g; Dietary Fiber: 1g; Sugar: 9g; Protein: 20g
Nutrition Bonus: Potassium: 146mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 8%; Calcium: 21%
Energizing Tips (optional)

• Serve with 1 tablespoon of peanut butter for more calories, fat and protein. (Per serving: Calories: 402; Total Fat: 17g; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 10g; Protein: 24g)
• Serve with 2 tablespoons maple syrup for more calories and sweetness. (Per serving: Calories: 401; Total Fat: 8g; Carbohydrate: 62g; Dietary Fiber: 1g; Sugar: 33g; Protein: 20g)
• Serve with 1 ripe medium banana for more calories and natural sweetness. (Per serving: Calories: 402; Total Fat: 8g; Carbohydrate: 62g; Dietary Fiber: 4g; Sugar: 23g; Protein: 21g)

We’ve all been there: It’s late, we’re hungry, and the drive-through window is beckoning. But before you grab the keys (or call for delivery) check out this list of less food-coma inducing late-night fare. It may require a little more work than swinging through a fast food joint, but the payoff is the seriously delicious satisfaction of knowing you’re feeding yourself well (and making healthy leftovers for tomorrow).

Savory Fare

Instead of a fast-food burger, make:

1. Bean-Kale Burger with Sweet Potato Wedges
For the vegetarians among us, here's a healthy recipe that provides balanced nutrition from superfood kale, sweet potato, and pinto beans. The recipe calls for pepper jack cheese, but this can be omitted if you're vegan or dairy-free.

2. Amazing Cheddar Sliders
While double-decker cheeseburgers are certainly delicious, they aren't the best "snack" if you're looking to stay awake for an all-nighter. This slider recipe cuts down on portion size while still packing flavor. To make this recipe even healthier, use a whole-wheat bun or skip it in favor of lettuce for added crunch.

Instead of a diner omelet, make:

3. Garden Vegetable Omelet
While omelettes may appear to be the healthiest option on the late-night diner menu, the serving sizes leave something to be desired in the health department. Make your own healthier version at home by tosssing in a whole bunch of veggies.

4. Caprese Omelet
Quality is key here, as juicy tomatoes, fresh mozzarella, and fresh basil all shine at the peak of their freshness.

Instead of French fries, make:

5. Healthy Baked Sweet Potato Fries
French fries are undoubtedly addictive, especially the ones served at late-night eateries. This recipe calls for baking, not frying (without sacrificing any flavor!). Sweet potato fries, in particular, pack some serious vitamin A, which gives your eyes a boost at the end of a long day.

6. Spicy Baked Fries
The seasoning on these thick potato wedges is so tasty, you won't even realize they've avoided the fryer. As the recipe suggests, alter the ratio of paprika or cayenne pepper to amp up the spice.

Instead of delivery or frozen pizza, make:

7. Homemade Bagel Bites
No matter how much we wish for it, pizza isn't exactly a vegetable—but it’s still possible to make a healthy version of the perennial favorite, bagel bites, for a midnight snack! Built-in portion control does these snacks good. To make them even healthier, use whole-wheat bagels, and top with herbs and veggies.

8. Cauliflower Crust Pizza
While the taste won't exactly parallel doughy pizza, this recipe is a savory, healthful, and unique alternative to classic delivery options. Be warned: Making this crust thick will result in more of a shepherd's pie than a pizza; while not quite the same texture, it’s still delicious!

Instead of a drive-through breakfast sandwich, make:

9. Egg and Avocado Sandwich
Superfood avocado automatically ups the nutrition profile of this sandwich… and its natural creaminess will make cheese seem almost subpar in comparison.

10. Egg Sandwich with Wilted Spinach
Eggs and veggies on toast make an excellent, balanced snack or meal (especially when they’re made with whole ingredients rather than obtained via the drive-thru). This healthy option will satisfy your tummy and, thanks to the protein, give you a surge of energy, to boot.

Instead of drive-through quesadillas, tacos, and burritos, make:

11. Chicken Burrito Bowl
Losing the tortilla in favor of a burrito bowl makes for a lighter (and, depending on what you fill the bowl with, gluten-free) alternative to gigantic burritos. Besides, the combination of rice, beans, and lean protein in this recipe need no additions (and ensure long-lasting energy).

12. Healthy Veggie Burritos
Enormous, Mission-style burritos are absolutely fantastic. But given that they often weigh as much as a small child, they can leave us feeling pretty sluggish the next morning. Cook up this healthy veggie burrito instead.

13. Black Bean Quesadillas
When they're homemade, quesadillas are healthy meals (or snacks!) that can be stuffed with virtually every combination of ingredients, whether sweet or savory. This recipe provides a healthy vegetarian dish that can be cooked up in a flash.

14. Avocado Quesadillas
Avocado plus melted cheese equals healthy fats, protein, and (thanks to the tortilla) carbs. To make this recipe even healthier, choose a whole-grain tortilla and keep portions in check.

15. Weeknight Black Bean Tacos
Don't let the concept of a vegan taco deter you from this recipe. The spicy seasoning mixed with piquante lime will tempt even die-hard ground beef fans!

16. Vegetarian: Tacos De Hongo, Chile Poblano Y Cebolla
Like vegan tacos, vegetarian tacos seem like something of an oxymoron. But this recipe packs plenty of authentic flavor thanks to the poblano chiles.

Instead of store-bought grilled cheese, make:

17. Spinach and Artichoke Grilled Cheese
This is another recipe for which the quality of ingredients is key (and will really enable this sandwich to shine). Feel free to omit the sour cream if you’re dairy-free or counting calories.

18. Grilled Portobello, Bell Pepper, and Goat Cheese Sandwich
The meatiness of the portobello and the creaminess of the goat cheese mean that a small sandwich will feel much more indulgent than its size. If you’re Paleo, roast two whole portobello caps ahead of time and use them as buns instead! (Pro tip: If making the Paleo version, try assembling the sandwiches and then melting the cheese in the oven, as pan-frying quickly becomes messy.)

Instead of potato chips and French onion dip, make:

19. Baked Kale Chips
It's easy to eat a whole tray of these superfoods in one sitting—but hey, that just means you're stocking up on vitamin K! The best part about kale chips (besides their addictive crunchiness) is that they can take on any type of flavor, from lemon to garlic to miso, and still be completely wonderful.

20. Roasted Red Pepper Dip
Nutrient-rich red peppers, onion, superfood garlic, heart-healthy olive oil, red wine vinegar, and salt and pepper combine for a healthy, savory dip that will have you coming back for seconds (and thirds, and fourths… ).

21. Healthy Baba Ghanoush (Eggplant Dip)
Baba Ghanoush can prove even more addictive than hummus, but given that many store-bought versions include more mayonnaise than eggplant, it's not always the healthiest choice of dip. While this homemade version still calls for some mayo, feel free to swap in more tahini. Plenty of eggplant provides vitamins K and B6, thiamin, folate, potassium, manganese, and fiber.

22. Roasted Garlic, Sun-Dried Tomato, and White Bean Dip
The rich flavors of this bean dip will shine on any dipping “instrument,” from whole-grain chips to red pepper slices. The creaminess of the white beans pairs beautifully with the savory flavors of the sun-dried tomatoes and garlic.

Instead of the Chinese buffet, make:

23. Healthy General Tso's Chicken Recipe
The sweet-sticky sauce covering General Tso's chicken is understandably addictive, but it most likely has unpronounceable ingredients. Stir-frying the chicken is healthier than sticking it in the deep fryer, while your mind can rest easy with this sauce made from whole, natural ingredients.

24. Tofu That Tastes Good: Stir Fry
The texture of tofu can be off-putting for many, but baking and then stir-frying it in a sweet teriyaki sauce will make it much more firm. This recipe would be delicious with any mixture of vegetables.

25. Light and Healthy Vegetarian Lo Mein
Lo mein is such a wonderful mix of textures that its ingredient list should be just as lovely! To avoid the mystery of take-out lo mein, make a homemade version. This recipe is vegetarian, but stir-fried beef or shrimp would make delicious additions.

Instead of mac 'n cheese from a box, make:

26. Mac 'N Cheese (Vegan and Gluten Free)
While vegan and gluten-free mac 'n cheese sounds nigh on impossible to achieve, this recipe will leave you pleasantly surprised. The addition of cauliflower or white beans enables an even creamier texture and many more nutrients than a powdered cheese packet.

27. Creamy Butternut Squash Macaroni and Cheese
For a slightly gourmet twist on mac 'n cheese, this butternut squash version, with its combination of Gruyere and Romano cheese and crunchy Panko breadcrumbs, is exceptional. The butternut squash adds plenty of nutrition while tinting the dish a vibrant yellow.

Instead of store-bought chicken wings, make:

28. Crispy Baked Chicken Wings
This classic party food can be a stomachache in the making thanks to heavy amounts of oil and spicy sauces. This homemade version will leave you feeling satisfied, not sick, as its crispiness is achieved via the oven rather than the deep fryer.

Instead of traditional PB&J, make:

29. Fried Peanut Butter Banana Sandwich
It was Elvis's favorite sandwich, but that doesn't mean we can’t “healthify” it a bit—and this version still provides plenty of crunch.

30. Apple Sandwiches with Honeyed Peanut Butter, Oats, and Raisins
Don't just eat apples out of hand! Core and slice apples to make these tasty treats. The oats and raisins provide wonderful texture to contrast the crunchy fruit.

Sweet Snacks

Instead of convenience store ice cream, make:

31. Banana Cherry Garcia Soft Serve
This recipe is just as addictive as the original Ben & Jerry's version, but with plenty more fiber and nutrients! Making it at home enables you to add as many chocolate and cherry chunks as you desire, which is definitely another bonus.

32. Peanut Butter, Jam, and Banana Soft Serve Popsicles
Banana soft serve might be the best thing since sliced bread. The creamy sweetness of the blended frozen banana mimics ice cream quite nicely, and it is equally versatile, as these popsicles demonstrate.

33. 5-Minute Avocado Sorbet
By no means do avocados have to be savory. They shine in sweets from brownies to mousse, but the simplicity of this avocado sorbet is spectacular.

Instead of a drive-through milkshake, make:

34. Raw Cookie Dough Milkshake
The more cookie dough chunks, the better, but store-bought cookie dough often contains plenty of scary chemicals. This recipe eliminates unpronounceable ingredients in favor of a banana-based, egg-free cookie dough flavor.

35. Skinny Strawberry Banana Milkshakes
Strawberry shakes may seem more refreshing than their chocolate-based counterparts, but as they rarely include fresh fruit, they aren't necessarily a healthier choice. This simple version packs plenty of antioxidants for genuine health-boosting goodness.

36. Healthy Peanut Butter, Banana, and Honey Milkshake
The textural interplay between the creamy peanut butter and banana base and the crunchy cacao nibs is simply amazing. Adding raw honey boosts sweetness without processed sugars.

Instead of packaged brownies, make:

37. Vegan Gluten-Free Black Bean Brownies
Black beans fill up your tummy with fiber and protein. Strange though the ingredient list may seem, the black beans make these really fudgy, which makes for perfect brownie bites!

38. Skinny Brownie in a Mug
Greek yogurt lends a healthy dose of protein while keeping the mug cake moist. This simple recipe is perfect for those who prefer their brownies to taste like batter!

Instead of packaged cookies, make:

39. "Raw" Cookie Dough (Egg Free)
If there's one sweet snack to love more than cookies, it's cookie dough. To avoid salmonella poisoning, try out this egg-free version of a sweet classic. If you don't have much of a sweet tooth, try lightening up the sweeteners in this recipe to save both calories and your blood sugar.

40. Vegan Single-Serve Oatmeal Chocolate Chip Cookie
These cookies would be healthy enough to eat for breakfast. The banana and chocolate chips elevate baked oatmeal into a chewy, fudgy skillet cookie.

41. “All for One” Chocolate Chip Cookies
This recipe seems nigh on miraculous. Thanks to nutrient-packed ingredients such as coconut flour and molasses, you can eat the entire batch for the caloric equivalent of a single Chips Ahoy cookie! Even more important: You skip out on all the processed ingredients.

42. Cookie Dough Greek Yogurt
Given that this recipe features Greek yogurt as its base, it's much healthier than eating spoons of raw cookie dough. That said, the peanut butter and maple syrup make for an indulgent dessert, which is perfectly offset by the touch of sea salt recommended in this recipe.

43. Quick 5-Minute Healthy Chocolate Chip Cookie Dough Dip (Paleo)
Soaked cashews and coconut butter provide a wonderfully creamy and sweet base for this dip! Apple slices or banana chips would pair well with the coconut-chocolate flavor.

Instead of diner pancakes, make:

44. Flourless Pumpkin Spice Pancakes
Superfood pumpkin is hardly a seasonal vegetable—it's so packed with vitamin A that it deserves to be eaten all year round! These pumpkin pancakes pack plenty of flavor without refined sugars or flours.

45. Oatmeal Mini Pancakes
Oatmeal's versatility is often underrated—here, the oats add a nice textural contrast to these dense pancakes. Oatmeal is also a superfood that can help lower blood cholesterol levels, aid with digestion, and improve metabolism.

46. Greek Yogurt Blueberry Pancakes
Between protein-packed Greek yogurt and antioxidant-rich blueberries, this recipe packs a lot of health benefits without the processed ingredients so often found in pancake mixes! Almond flour could work as a substitute to make this recipe gluten-free (just add a bit more leavener to compensate for the added heaviness).

Instead of a store-bought latte, make:

47. Salted Caramel Mocha Latte
Giant Starbucks mochas are delicious, to be sure, but at close to $5 each, they aren't the most economical option—and besides, they’re often loaded with added sugars. This recipe provides a less expensive way to get that salty-caramel flavor year-round!

48. The Perfect Homemade Latte
This recipe is super simple, and gives an energy boost from caffeine without a sugar crash later on. Flavor as you desire: Mint chocolate chip latte, anyone? Or pumpkin spice? The choice is yours, without any of the side effects of sugary syrups!

Instead of convenience store candy, make:

49. Healthy Gummy Bears
Gummy candies are difficult to resist, but instead of reaching for high-fructose-corn syrup-laden versions, make simple fruit juice-based ones at home. These are just as addictively chewy and sweet, but without the scary ingredients.

50. Healthy Sour Watermelon Gummies
These addictive (and Paleo!) gummies mimic Sour Patch Kids, but their flavor stems from a mixture of fresh watermelon and lemon rather than refined sugar.

51. Homemade Raw Vegan Chocolate
Strong dark chocolate is quite healthy already, but try out this vegan option if you're looking for a milkier (but dairy-free) treat. Adding different types of flavoring (extracts, dried fruits, nuts) to this base would be a wonderful way to add variety!

52. Make Your Own Raw Vegan Chocolate
Maple-coconut vegan chocolate sounds like a dream! Adding crunchy cacao nibs would be a perfect add more texture to this recipe.

This smoky vegetable salad by Uproot from Oregon makes a great side for your grilling party. Juicy corn kernels and tender zucchini are dressed in a tangy lemon-basil vinaigrette. To make this vegan-friendly and healthy diet side dish, just leave out the feta cheese.

Grilled Zucchini Corn Salad

Ingredients

• 3 medium zucchinis, halved lengthwise
• 2 large ears of corn, husk and silk removed
• 1/4 cup feta cheese, crumbled
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1/4 cup packed basil leaves
• Black Pepper, to taste

Directions

Heat the grill on medium (clean the grates as necessary to avoid sticking). While grill is heating, lightly grease zucchini and corn with oil.

Place zucchini and corn over direct flames on the grill for 10 minutes, turning every few minutes for grill marks.

After 10 minutes, move the corn away from direct heat but still leave it inside the grill. Flip zucchini and cook for another 5 minutes until easy to pierce with a fork, but not soft. Remove the vegetables from the grill and allow them to cool slightly.

Slice zucchini width-wise into 1/2″ chunks and cut corn off the cob. Thinly slice the basil.

Toss vegetables with feta cheese crumbles, lemon juice, olive oil, and sliced basil. Serve as a side dish at room temperature or cold.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 cup

Per serving: Calories: 105; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 77mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 2g; Protein: 3g

Nutrition Bonus:

 Potassium: 387mg; Iron: 2%; Vitamin A: 5%; Vitamin C: 32%; Calcium: 5%

When you think “healthy meal ideas” rarely do the words “bread” and “sandwich” come to mind. And that’s exactly why it’s time for you to reprogram how you think about the healthiest foods to eat.

Your sandwich favorites tend to be limited to a short list of the classics: PB&J, grilled cheese, and [insert deli meat here].

Eating the healthiest foods does not mean avoiding all carbs and foods that taste great.

There’s no denying the enjoyment those options, and there’s a time and place for each. But what if you wanted to eat sandwiches every day? Here’s how to make it happen: enter the chicken panini.

Eating the healthiest foods does not mean avoiding all carbs and foods that taste great. This flavored-filled chicken panini takes sandwiches to a whole other level. Nutrient-dense, macro-balanced and protein-rich, this lunch will become your new staple.

Why chicken Panini is a Healthy Recipe?

Sprouted grain and seed bread is a better alternative to white- or wheat flour-based options. Although the bread does contain gluten—gasp!—the sprouting process breaks down the proteins (gluten) and carbohydrates in the grain. This makes it easier to digest and lowers glycemic index (if you worry about those things).

We added fresh basil not only for flavor, but because it contains flavonoids, which have anti-bacterial and anti-inflammatory properties. The healthy fat in the avocado and the fiber in the bread will slow digestion, which helps you feel full for longer periods of time.

You can select a deli meat, but be aware that most contain fake flavors, sodium and preservatives to maintain freshness. Sure, it tastes good, but in terms of health, it's better to stick to the real meat as often as you can, or go with an option that removes those drawbacks. (For a solid option, check out Applegate products.)

Ingredients

Serving size: 1 serving

Cook time: 15 minutes

Difficulty: Easy

• 2 slices sprouted grain and seed bread*
• 1 chicken breast**
• 1 slice beefsteak tomato
• ¼ avocado, in 4 thin slices
• 4 fresh basil leaves
• 1 tbsp. Dijon mustard
• 1 tsp. balsamic vinegar
• ½ tsp. extra virgin olive oil, plus ½ tbsp. for cooking the chicken
• 1 tsp. sea salt
• 1 tsp. pepper
• ½ tsp. garlic powder
• ½ tsp. reduced-fat butter, optional

*We used "Food For Life" sprouted grain and seed bread.

**We recommend buying organic, free-range, antibiotic-free chicken breasts whenever possible.

Directions

1. Rinse, dry and butterfly the chicken breast. Season each side with a ½ tsp. of sea salt, ½ tsp. pepper and ½ tsp. garlic powder.
2. On a cast iron skillet or non-stick sauté pan, add ½ tbsp. of olive oil. Cook the chicken on medium heat for about 5 minutes per side. Remove from heat when it's cooked through. Slice the chicken at an angle to make slices better fit for a sandwich.
3. While the chicken is cooking, add the Dijon mustard, balsamic vinegar and ½ tsp. of olive oil. Mix it all up.
4. Assemble the sandwich. On one side of each slice of bread, spread the butter. On the non-butter side, spread the mustard mixture. Layer the avocado slices, then the tomato, then the chicken slices and finally, the basil leaves. Top with the other slice of bread.
5. Place the sandwich on a grill pan*, and firmly press to get those lovely grill marks. An informal, not-professional technique is to place a heavy plate or another pan on top. Cook for about 2-3 minutes per side.

Nutritional Information & Macros

Macros per serving:

• 390 calories
• 14g fat
• 32g carbs
• 34g proteins

Make this Southwestern chicken salad by combining chicken breast, beans and corn. Drizzle \with a skinny salad dressing made from Greek yogurt, salsa, lime and chili powder so you get plenty of creaminess without feeling weighed down. Make this dish ahead of time and serve chilled over a bed of fresh salad greens. It’ll surely hit the lunch spot!

Southwestern Chicken Salad Recipe

Ingredients

• 2 teaspoons olive oil
• 3/4 teaspoon salt, divided
• 3/4 teaspoon black pepper, divided
• 1 1/2 pounds (24 ounces or 680 grams) boneless, skinless chicken breast
• 1/4 cup (60 grams) plain Greek yogurt
• 2 tablespoons mayonnaise
• 1/4 cup (65 grams) salsa
• 3 tablespoons lime juice (about 1 1/2 limes, squeezed)
• 2 teaspoons chili powder
• 1 (15-ounce or 425 grams) can of black beans, drained and rinsed
• 1 cup (140 grams) corn kernels

Directions

Preheat oven to 400 degrees F (204 degrees C).

Line a baking dish with parchment paper. Lightly rub the parchment paper with oil to prevent chicken from sticking.

Pat the chicken breast dry, rub with oil, and sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Then, place the chicken breast in the baking dish. Cover the dish with parchment paper or aluminum foil, and bake for 30-40 minutes. Check that chicken is completely opaque all the way through. Set aside and wait for chicken to cool.

While chicken is cooling, make the salad dressing by combining 1/4 teaspoon salt, 1/4 teaspoon black pepper, plain Greek yogurt, mayonnaise, lime juice, salsa and chili powder in a bowl. Stir with a spoon until all ingredients are combined.

When chicken breast is cool enough to handle, slice the chicken into cubes about 1/4- to 1/2-inch in size.

To make the salad, combine black beans, corn kernels and cubed chicken. Drizzle salad dressing on top of salad and mix together until well combined. Garnish with lime wedges if desired.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/2 cups

Per serving: Calories: 446; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 808mg; Carbohydrate: 38g; Dietary Fiber: 10g; Sugar: 5g; Protein: 38g

Nutrition Bonus: Potassium: 797mg; Iron: 19%; Vitamin A: 12%; Vitamin C: 11%; Calcium: 9%

Energizing Tips (optional)

• Serve with a slice of 100% whole grain bread (about 110 calories each) to increase calories and fiber. (Per serving: Calories: 556; Fat: 19g; Carbohydrate: 57g; Dietary Fiber: 13g; Sugar: 8g; Protein: 43g)
• Serve with 1 ounce (about 10-15 chips) of baked tortilla chips to increase calories and crunch. (Per serving: Calories: 566; Fat: 19g; Carbohydrate: 61g; Dietary Fiber: 11g; Sugar: 5g; Protein: 40g)
• Serve with a side of green salad (about 1 cup of lettuce each) to increase fiber. (Per serving: Calories: 456; Fat: 17g; Carbohydrate: 40g; Dietary Fiber: 11g; Sugar: 6g; Protein: 39g)

Chicken gets a bad rep for being ordinary, but it’s a protein-rich, blank canvas for creative cooking. If you’re ready to expand beyond topping salad greens with grilled chicken, try one of these healthy recipes that either pairs chicken with delectable, easy-to-make sauces or remakes comfort-food favorites like chicken tenders.

1. Kale & Sun Dried Tomato Stuffed Chicken | The Healthy Maven
Simple but flavorful kale and sun dried tomato stuffed chicken is lean and protein-packed. Chicken breast is pounded thin and stuffed with superfood kale, tomatoes and creamy goat cheese. Recipe makes 4 servings at 2 pieces each.

Nutrition (per serving): Calories: 342; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 117mg; Sodium: 968mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 5g; Protein: 48g

2. Skinny Chicken Parmesan | Skinnytaste
Want to indulge in chicken parmesan while still skimping on the calories and fat? Yes, please! This take on chicken parm is crispy baked chicken breast smothered with a layer of marinara sauce and sprinkled with mozzarella cheese. Oh, and butter is still involved where it really counts. Get started on this kid-friendly dish your whole family will love. Recipe makes 6 servings at 1/2 chicken breast each.

Nutrition (per serving): Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g

3. Chicken in Balsamic, Orange & Rosemary Sauce | BBC Good Food
If you’re looking for a fast but tasty way to jazz up chicken breasts on a weeknight, this recipe is it. The elegant sauce pairs sweet orange juice with acidic but sweet balsamic vinegar and piney rosemary—a perfect balanced flavor combination to make another chicken dinner anything but boring.

Nutrition (per serving): Calories: 259; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 300mg; Total Carbohydrate: 11g; Dietary Fiber: 0g; Sugars: 5g; Protein: 34g

4. Baked Honey Mustard Chicken | The Honour System
Juicy baked honey mustard chicken is easy to throw together and pop right into the oven. Just mix up your marinade, pour over the chicken and bake. Dinner's ready in an hour with minimal effort. Recipe makes 4 servings at 4 ounces each.

Nutrition (per serving): Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

5. Crispy Baked Chicken Tenders | Eating Bird Food
Enjoy this healthy and crispy alternative to greasy chicken tenders. This recipe for baked chicken tenders uses crispy brown cereal and tangy Greek yogurt for a gluten-free crunch minus the deep frying. Spice up the chicken with harissa or any hot sauce of your choice, but you can also eliminate the hot sauce if you're making this for the little ones. Recipe makes 4 servings at 4 tenders each.

Nutrition (per serving): Calories: 172; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 585mg; Carbohydrate: 12g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

Enjoy this healthy and crispy alternative to greasy chicken tenders by Eating Bird Food. This recipe for baked chicken tenders uses crispy brown cereal and tangy Greek yogurt for a gluten-free crunch minus the deep frying. Spice up the chicken with harissa or any hot sauce of your choice, but you can also eliminate the hot sauce if you’re making this for the little ones.

Crispy Baked Chicken Tenders

Ingredients

• 1 pound boneless, skinless chicken tenders
• 1/2 cup plain yogurt (I used 2% Fage)
• 1/2 tablespoon harissa (or other hot sauce of your choice; certified gluten-free if necessary)
• 1 1/2 cups unsweetened brown rice cereal (certified gluten-free if necessary)
• 1 teaspoon sesame seeds, toasted
• 1/2 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground pepper

Directions

Preheat oven to 400°F. Line a baking sheet or stone with parchment and a wire rack.

In a shallow medium bowl, stir together the yogurt and harissa until well-blended.

Place the brown rice cereal in a plastic baggie and pound/smash to crush. Once your cereal is crushed add it to a shallow bowl with the sesame seeds, parsley, garlic powder, sea salt and pepper.

Dredge the chicken tenders in the yogurt mixture, wiping off any access and then dip them into the brown rice cereal mixture. Roll until tender is covered completely. Place the cereal coated tenders on the wire rack on the baking sheet.

Bake for 15-20 minutes or until golden brown and chicken is completely cooked through.

Remove tenders from the oven and allow to cool slightly before serving.

Nutrition Information

Serves: 4 |  Serving Size: 4 tenders

Per serving: Calories: 172; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 585mg; Carbohydrate: 12g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

Nutrition Bonus: Potassium: 323mg; Iron: 4%; Vitamin A: 1%; Vitamin C: 1%; Calcium: 6%

This juicy Baked Honey Mustard Chicken from The Honour System is easy to throw together and pops right into the oven. Just mix up your marinade, pour over the chicken and bake. Dinner’s ready in an hour with minimal effort.

Baked Honey Mustard Chicken

Ingredients

• 24 ounces uncooked Boneless, Skinless Chicken Breasts
• ¼ cup Honey (local if possible)
• ¼ cup Mustard (preferably stone ground)
• 1 tablespoon Parsley, fresh chopped
• 1 tablespoon Dried Basil
• 1 teaspoon Smoked Paprika
• 1 tablespoon fresh Lemon Juice
• Sea Salt & Pepper, to taste

Directions

Preheat oven to 375 Fahrenheit.

Rinse and pat dry chicken breasts and place in a large glass dish. Season them with sea salt and pepper.

In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.

Cook for 45-50 minutes, turning and basting them half way through.

Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.

Nutrition Information

Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast

Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%

Want to indulge in chicken Parmesan while still skimping on the calories and fat? Yes please!Skinnytaste’s take on chicken parm is crispy baked chicken breast smothered with a layer of marinara sauce and sprinkled with mozzarella cheese. Oh, and butter is still involved where it really counts. Get started on this kid-friendly dish your whole family will love.

Skinny Chicken Parmesan

Ingredients

• Cooking spray or oil mister
• 3 boneless, skinless chicken breasts (8 ounces each), fat trimmed
• 3⁄4 teaspoon kosher salt
• 1⁄2 cup seasoned whole wheat bread crumbs, homemade (see page 110) or store-bought
• 3 tablespoons grated Parmesan cheese
• 2 teaspoons melted unsalted butter
• 1 tablespoon olive oil
• 2 cups Quickest Marinara Sauce (page 94) or store-bought marinara sauce
• 9 tablespoons part-skim mozzarella cheese

Directions

Preheat the oven to 450°F. Lightly spray a large baking sheet with oil.

Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.

In a shallow bowl, combine the bread crumbs and Parmesan. In a small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.

Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.

Meanwhile, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through, 2 to 3 minutes.

Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of themozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.

Nutrition Information

Serves: 6 | Serving Size: 1/2 chicken breast

Per serving: Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g

Nutrition Bonus: Potassium: 67mg; Vitamin A: 9%; Vitamin C: 3%; Calcium: 9%; Iron: 4%

The Healthy Maven‘s simple by flavorful kale and sun dried tomatoes stuffed chicken is lean and protein packed. Chicken breast is pounded thin and stuffed with superfood kale, tomatoes and creamy goat cheese.

Kale & Sun Dried Tomatoes Stuffed Chicken

Ingredients

• 4 boneless, skinless chicken breasts (about 8 ounces each)
• 1 tablespoon olive oil
• 1/3 cup goat cheese
• 1 head of kale, stemmed and chopped finely
• 1 cup sun-dried tomatoes (not canned in oil), chopped finely
• Salt and pepper, to taste

Directions

Preheat oven to 400 degrees F.

Place kale in a large pot and top with 1 tablespoon of olive oil and 1/2 cup of water and heat over medium. Cover and let steam for 2 minutes. Remove top and sauté for several more minutes, until all kale has wilted. Add in sun-dried tomatoes and cook for 3 more minutes. Set aside.

Slice chicken pieces in half and using a mallet, pound chicken slices to make them thinner. Crumble a tablespoon or so of goat cheese onto each piece of chicken and top with about 2 tablespoons of the kale and sun-dried tomato mixture. Roll up pieces and place seam side down in a baking dish. Top with freshly ground salt and pepper.

Bake for 20-25 minutes or until chicken has cooked all the way through and is no longer pink (mine takes about 23 minutes). Serve warm.

Nutrition Information

Serves: 4 |  Serving Size: 2 pieces

Per serving: Calories: 342; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 117mg; Sodium: 968mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 5g; Protein: 48g

Nutrition Bonus: Potassium: 612mg; Iron: 10%; Vitamin A: 106%; Vitamin C: 76%; Calcium: 7%

If you find yourself relying on restaurant takeout or processed convenience foods more than you like, we feel you. Making time to prepare healthy, home-cooked meals can seem like a chore, especially if it's not yet part of your daily or weekly routine, but it's really a key component of achieving good nutrition and long-term success. Here are 10 easy, healthy cooking hacks to make your time in the kitchen just a little bit easier:

1. Make breakfast in 90 seconds. Breakfast doesn't need to be a large production; keep it simple for mornings when you have to be out of the house fast. Homemade breakfast burritos are a fast, simple way to grab a meal in the morning using only a microwave. Place one 6-inch tortilla in a cereal bowl and crack an egg onto the tortilla. Add toppings like green chilies, a sprinkle of cheese, onions and leftover roasted veggies from the night before. Microwave for 90 seconds or until the egg is cooked. Top with salsa and voilà: breakfast in 90 seconds.

2. Have 3–5 healthy, go-to dinner recipes. If the thought of full-on meal planning is a bit too much to bite off, start by collecting a few simple, healthy dinner recipes. These are dinners that can be made with less than 10 ingredients in under 30 minutes. Make them and memorize them if they're worthy. Working with recipes that you know by heart makes cooking way less of a hassle.

3. Take it one dish at a time. Learning how to cook takes a bit of practice, so start simple and take it slow. Begin by selecting one new recipe, preferably one that's done in 30 minutes or less. If you like it enough, perfect it next time by adjusting the seasoning to your taste buds. Do this a few times a month, and before you know it you'll have a rotation of familiar favorites to choose from. You can even add your top recipes to the MyFitnessPal food database for quick and easy logging!

4. Plan for leftovers. If you are preparing a large meal, double the batch. Prepare 1 to serve and the other to put in the freezer or fridge. This way, you have double the food but half the mess! You can also prepare extra chicken or steak to cut up and add to a salad to make for a filling lunch the next day.

5. Learn some simple ingredient substitutions. Oftentimes, adapting a decadent dish into something a little more nutritious can be as simple as swapping out 1 or 2 ingredients. For example, dollop some 2% Greek yogurt on top of your spuds in place of sour cream for a protein-packed potato. I've found Pinterest to be a great resource for healthy ingredient-substitution ideas.

6. Prep a big soup. Soups are a simple way to eat more produce and fiber-rich beans. Opt for homemade, broth-based soups instead of creamy ones. Make a big batch, and freeze some of it for another week. Pour single servings into to-go containers to make it easy to grab and go for work lunches. Sip on soup for lunch to fill your body up with good stuff.

7. Blend your veggies. Add a smoothie or fresh juice to get a few servings of fruits and veggies in your diet. Smoothies make a great breakfast or snack. Make them yourself so that you're in control of the ingredients. If you're making it a meal or want a snack that lasts, blend fruits and veg with proteins like Greek yogurt, kefir or milk and healthy fats like cashews, nut butters, avocado or coconut oil.

8. Make mason jar salads. Not only do these look awesome, but they also make salads fun and functional. No more oddly shaped plastic containers that don't fit right in a lunch box and never seem to get dry in the top rack of the dishwasher. To learn the best way to assemble, check out 5 Easy Steps to Making Mason Jar Salads. Once you start, you'll be taking salads to work on the regular.

9. Batch-roast your veggies. Before your week begins, line a rimmed baking sheet with parchment paper and roast off your favorite veggies, like broccoli, brussels sprouts, cauliflower, mushrooms, butternut squash, kale and sweet potatoes. This small step will help ensure healthy eating during the week. Toss roasted veg on a salad, in an omelet or a breakfast scramble, or serve on the side of grilled chicken or in a wrap. To roast vegetables, preheat oven to 425°, line rimmed baking sheet with parchment paper, arrange veg on sheet (not overcrowding the pan), and mist veg with olive or coconut oil. Sprinkle with salt and pepper, and bake for 25–45 minutes, depending on toughness of the veggies, until they begin to turn brown and crisp.

10. Stock your pantry. Healthy pantry staples make it easy to whip up a homemade dinner in no time flat. Convenient, budget-friendly pantry items include low-sodium canned beans, canned tuna, diced tomatoes and tomato sauce, nut butters, mixed nuts, unsweetened dried fruits, and whole grains like oats, brown rice and whole-grain pasta. Having a stash of these staples will save time and money and allow you to pull together flavorful dishes when you have food in the fridge that needs to be eaten up.