3 easy, low saturated fat recipes

Makes 1 serving | Prep: 5 min | Cook: 6 min

Ingredients

• 1 tsp olive oil
• 3 oz firm tofu, drained and crumbled
• ⅛ tsp turmeric
• 1 Tbsp prepared pesto
• 2 cups baby spinach
• 1 slice whole grain bread (such as Ezekiel™), toasted
• Sea salt and pepper, to taste

Preparation

• Sauté turmeric and crumbled tofu in oil for 1 minute. 
• Add pesto and spinach for an additional 5 minutes. 
• Serve mixture on toast and sprinkle with salt and pepper.

Nutrition

Per serving 

Calories: 287 | total fat: 20 g | saturated fat: 3 g | sodium: 298 mg | cholesterol: 3 mg | total carbohydrates: 16 g | fiber: 4 g | sugars: 2 g | protein: 15 g | potassium: 905 mg

If your pesto is made without cheese, and contains only herbs, nuts, and olive oil, this is a naturally vegan meal. And by using 3 oz of tofu instead of 2 eggs, you’ll save 2 grams of saturated fat.

Lunch: Caprese pita

Makes 1 serving | Prep: 5 min | Cook: 18 min

Ingredients

• 1 tsp dried Cajun seasoning
• 4 oz chicken breast
• 2 tsp olive oil
• 2 garlic cloves, minced
• 1 cup chopped onion
• 1 green bell pepper, diced
• 2 Tbsp tomato paste
• Few dashes of Tabasco sauce
• ⅓ cup precooked brown rice

Preparation

• Sprinkle Cajun seasoning on chicken and bake or grill. 
• Add oil to skillet; sauté garlic, onion, bell pepper, tomato paste, and Tabasco for 2-3 minutes. 
• Add rice and sauté for 5 more minutes. Serve chicken over rice.

Nutrition

Per serving

Calories: 391 | total fat: 14 g | saturated fat: 2 g | sodium: 170 mg | cholesterol: 73 mg | total carbohydrates: 32 g | fiber: 8 g | sugars: 5 g | protein: 32 g | potassium: 1,055 mg

This meal is gluten-free. Serve with 1-2 cups of your choice of veggies to make a full balanced meal. By choosing a 4 oz lean chicken breast instead of 4 oz of red meat, you will save 3 grams of saturated fat!