Nutrition‎ > ‎Meal Plans‎ > ‎

Healthy Food Ideas

Chopped Greek Salad with Chicken, &  Steak & Purple-Potato Salad  for Two:


  • 2 1/2 tablespoons red-wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons chopped fresh dill, or oregano or 1/2 teaspoon dried
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 3 cups chopped romaine lettuce
  • 1 1/4 cups chopped cooked chicken, (about 6 ounces; see Tip)
  • 1 medium tomato, chopped
  • 1/2 medium cucumber, peeled, seeded and chopped
  • 1/4 cup finely chopped red onion
  • 1/4 cup sliced ripe black olives
  • 1/4 cup crumbled feta cheese



  1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomato, cucumber, onion, olives and feta; toss to coat.

Tips & Notes

  • Tip: If you don't have cooked chicken, poach 8 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.


Per serving: 343 calories; 18 g fat ( 5 g sat , 7 g mono ); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 618 mg sodium; 656 mg potassium.


Steak & Purple-Potato Salad


  • 1 teaspoon lime juice
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt, divided
  • 1 clove garlic, mashed into a paste
  • 8 ounces sirloin steak, trimmed
  • 3/4 pound small purple potatoes, (see Tip), scrubbed
  • 2 tablespoons sherry vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon freshly ground pepper
  • 4 large radishes, sliced
  • 3 scallions, thinly sliced
  • 1/4 cup chopped fresh cilantro


  1. Mix lime juice, chili powder, 1/4 teaspoon salt and garlic in a small bowl to form a paste; rub onto both sides of steak. Refrigerate the steak.
  2. Place potatoes in a large pot, cover with water and bring to a boil over high heat. Cook until tender when pierced with a fork, 15 to 20 minutes, depending on the size of the potatoes. Drain, let cool for 10 minutes, then quarter.
  3. While the potatoes cool, preheat grill or grill pan over medium-high heat. Oil the grill rack (see Tip) or pan. Grill the steak, turning once, until an instant-read meat thermometer inserted into the thickest part registers 140°F, about 10 minutes total on the grill or 16 to 20 minutes in a grill pan. Let rest for 5 minutes, then cut into 1/4-inch-thick slices.
  4. Whisk vinegar, oil, cumin, pepper and the remaining 1/4 teaspoon salt in a large bowl. Add the steak and any accumulated juices, the potatoes, radishes, scallions and cilantro; gently toss to coat.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Toss the steak and potatoes with the dressing and vegetables (Step 4) just before serving.
  • Tips: Look for purple potatoes in well-stocked markets or substitute small yellow-fleshed potatoes, such as Yukon Golds.
  • To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack.


Per serving: 360 calories; 12 g fat ( 3 g sat , 7 g mono ); 42 mg cholesterol; 34 g carbohydrates; 27 g protein; 4 g fiber; 660 mg sodium; 413 mg potassium.

Chicken Pitas with Sun- Dried Tomato Spread



NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.




Before running, put 10 sun-dried tomatoes in warm water to soak for 30 minutes. Blend till smooth in a food processor with 1/4 cup of the soaking liquid, 1/3 cup roasted pepper, 1/4 cup olive oil, 2 garlic cloves, 1/4 cup walnuts, 1/4 cup fresh mint, 2 tablespoons fresh oregano, a pinch of cayenne pepper, and salt to taste. Slice 4 whole-grain pitas in half; place 1 tablespoon tomato spread in each half. Divide among each pita 8 ounces rotisserie chicken, 1 1/2 cups arugula, 1 sliced avocado, and 2/3 cup roasted pepper.

Nutritional Facts per serving


491.4 CAL     FAT     29.3 G     SATURATED FAT         4.2 G



48.2 MG     SODIUM               548.7 MG     CARBOHYDRATES    35.9 G



4.2 G     DIETARY FIBER  8.3 G     PROTEIN    25.7 G


                                 Oriental Salad

This is a great salad. You can make as much or as little as you want. Take it on the go or make a fresh one when you get home.

The Salad:

  • 1 Package of fresh broccoli slaw or fresh cole slaw mix
  • 1 Cup sliced green onion
  • 1 Cup sunflower kernels
  • 1 Cup toasted slivered almonds
  • 1-2 packages of ORIENTAL Ramen Noodles crushed uncooked
  • 1 Can mandarin oranges


  • ¾ Cup oil
  • ¼ Cup white vinegar
  • 1/3 Cup sugar
  • 2 Packages seasoning from Ramen Noodles


·         Mix dressing ingredients together and mix with other ingredients.



Chicken Stuffed with Golden Onions & Fontina




A semi-firm cheese that's nonetheless quite creamy, fontina melts into pure heaven. Combined with caramelized onions, fontina becomes a nutty, gooey, irresistible filling for chicken breasts.


Prep Time:     35 minutes

Ready in:       35 minutes

Yield:  4 servings

Ease of Prep:            Moderate

Recipe Ingredients

            4 teaspoons extra-virgin olive oil , divided

            1 1/2 cups thinly sliced red onion

            2 teaspoons minced fresh rosemary , divided

            1/8 teaspoon salt

             Freshly ground pepper to taste

            2/3 cup shredded fontina cheese , preferably aged

            4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat

            1/2 cup white wine

            1 cup reduced-sodium chicken broth

            4 teaspoons all-purpose flour



Recipe Directions

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and 1 teaspoon rosemary; cook, stirring occasionally, until the onion is golden brown, 6 to 7 minutes. Season with salt and pepper. Let cool; stir in fontina.

Meanwhile, cut a horizontal slit along the thin, long edge of each chicken breast half, nearly through to the opposite side. Stuff each breast with 1/4 cup of the onion-cheese mixture.

Heat the remaining 2 teaspoons oil in the same skillet over medium-high heat. Add the chicken and cook until golden, about 5 minutes per side. Transfer to a plate and cover with foil to keep warm.

Add wine and the remaining 1 teaspoon rosemary to the pan. Cook over medium-high heat for 2 minutes. Whisk broth and flour in a bowl until smooth; add to the pan, reduce heat to low and whisk until the sauce thickens, about 1 minute. Return the chicken to the pan and coat with the sauce. Cook, covered, until the chicken is just cooked through, 2 to 4 minutes. Serve the chicken topped with the sauce.

Boneless, skinless chicken breasts, arguably the most versatile cut of chicken, are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast.


Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of

the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers."

Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight.


Nutrition Information

Servings Per Recipe: 4

            Amount Per serving

            Calories:        258 cal                                  Carbohydrate Servings:      1/2

            Carbohydrates:         7 g                  Dietary Fiber:            1 g                  Cholesterol:  88 mg

            Fat:     12 g               Sodium:         328 mg                      Saturated Fat:           5 g

            Protein:          33 g               Potassium:    388 mg                      Monounsaturated Fat:        6 g

            Nutrition Bonus:       Selenium (33% daily value), Calcium (13% dv).

            Exchanges:   1/2 other carbohydrate, 4 very lean meat, 1/2 high-fat meat, 1 1/2 fat