3 delicious recipes rich in healthy fats

Satisfy your hunger! These filling meals are rich with healthy unsaturated fats. They also give you a ton of helpful vitamins without a bunch of extra sodium, carbs, or saturated fat.

Try out these easy recipes and see which one is your favorite!

SMOKED SALMON ON RYE

Ingredients

Makes 1 serving

Prep: 3 min

• 2 Tbsp ⅓-less-fat cream cheese
• 1 slice rye bread
• 1 oz Nova lox (lower-sodium smoked salmon)
• 2 Tbsp chopped fresh chives

Preparation

Spread cream cheese on slice of rye bread. Top with smoked salmon and chives.

Nutrition Per Serving

Calories: 160 | Total fat: 7 g | Saturated fat: 3 g | Sodium: 450 mg | Cholesterol: 23 g | Total carbohydrates: 15 g | Fiber: 2 g | Sugars: 3 g | Protein: 10 g | Potassium: 121 mg

Serve with 1-2 cups of your choice of vegetable or select a side to help complete a balanced meal.

TUNA, OLIVE & FETA SALAD WITH PITA CROUTONS

Ingredients

Makes 1 serving

Prep: 5 min

• 1 lemon, juiced
• 2 tsp olive oil
• 1 tsp oregano
• 3 oz light, no-salt-added canned tuna, drained
• 3 cups spinach
• 1 small tomato, chopped
• 2 Tbsp chopped black olives
• 2 Tbsp reduced-fat feta cheese
• 1 small whole grain pita, cut into 1-inch pieces

Preparation

Toss all ingredients (except pita). Top salad with pita pieces.

Nutrition Per Serving

Calories: 345 | Total fat: 15 g | Saturated fat: 2 g | Sodium: 580 mg | Cholesterol: 40 mg | Total carbohydrates: 28 g | Fiber: 6 g | Sugars: 5 g | Protein: 31 g | Potassium: 848 mg

EDAMAME STIR-FRY

Ingredients

Makes 1 serving

Prep: 10 min Cook: 13 min

• 1 tsp olive oil
• 1 Tbsp fresh grated ginger
• 2 cloves garlic, minced
• ¼ cup pineapple (fresh or canned in own juice), finely chopped
• ½ cup frozen edamame, shelled
• 1 red bell pepper, chopped
• 1 cup pea pods
• ⅓ cup cooked brown rice
• 2 Tbsp chopped almonds

Preparation

Sauté ginger, garlic, and pineapple in oil for 3 minutes. Add edamame, bell pepper, pea pods, and rice and sauté for an additional 10 minutes. Serve with almonds on top.

Nutrition Per Serving

Calories: 356 | Total fat: 14 g | Saturated fat: 2 g | Sodium: 14 mg | Cholesterol: 0 mg | Total carbohydrates: 38 g | Fiber: 8 g | Sugars: 14 g | Protein: 13 g | Potassium: 455 mg

This meal is naturally vegan, vegetarian, and gluten-free.