3 easy, low saturated fat recipes
Looking for some tasty recipes, but trying to keep your saturated fat in check? Look no further! Here are three mouthwatering dishes that are easy to make, each under 5 grams of saturated fat and nutritionally balanced.
Enjoy a delicious breakfast, lunch, and dinner.
Breakfast:
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.
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Ingredients
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)- 287 Calories
- 20 g Total Fat
- 3 g Saturated Fat
- 298 mg Sodium
- 3 mg Cholesterol
- 16 g Total Carbs
- 4 g Fiber
- 2 g Sugars
- 15 g Protein
- 905 mg Potassium
Lunch:
This is a vegetarian dish. Pine nuts add 4 grams of healthy unsaturated fat. And by swapping out whole milk cheese for part-skim cheese, you are saving 1 gram of saturated fat.
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Ingredients
Preparation
- Mix ingredients and stuff into pita. That's it!
Nutrition
(per serving)- 259 Calories
- 13 g Total Fat
- 4 g Saturated Fat
- 322 mg Sodium
- 20 mg Cholesterol
- 25 g Total Carbs
- 5 g Fiber
- 7 g Sugars
- 13 g Protein
- 308 mg Potassium
Dinner:
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!
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Ingredients
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)- 391 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 170 mg Sodium
- 73 mg Cholesterol
- 32 g Total Carbs
- 8 g Fiber
- 5 g Sugars
- 32 g Protein
- 1,055 mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.