3 easy, low saturated fat recipes

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

Ingredients

• 1 oz fresh part-skim mozzarella, chopped
• 1 cup halved cherry tomatoes
• 1 cup arugula
• ¼ cup chopped fresh basil
• 1 Tbsp pine nuts
• 2 Tbsp Universal Lemon-Flax Vinaigrette or low-fat, low-sodium Italian dressing
• 1 small whole grain pita pocket, cut in half

Preparation

Mix ingredients and stuff into pita. That’s it!

Nutrition 

• Calories: 259
• Total fat: 13 g
• Saturated fat: 4 g
• Sodium: 322 mg
• Cholesterol: 20 mg
• Total carbohydrates: 25 g
• Fiber: 5 g
• Sugars: 7 g
• Protein: 13 g
• Potassium: 308 mg

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.

Dinner: Cajun chicken with dirty rice

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 

• 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!