Our 20 most popular recipes of 2021

Makes 4 servings | Prep: 10 min | Cook: 10 min

Ingredients

• 4 (6oz) white fish fillets (such as cod)
  
• Cooking spray
  
• ½ tsp black pepper
  
• ½ cup prepared salsa or picodegallo
  
• ½ cup frozen corn, thawed
  
• 8 corn tortillas, warmed
  
• 2 cups pre-shredded broccoli slaw (broccoli, cauliflower, red cabbage, carrots)
  
• 1 avocado, sliced
  
• ¼ cup fresh lime juice

Preparation

• Preheat broiler. 
• Mist fish with cooking spray, season with pepper, and place on foil-lined baking sheet. Broil fish for about 8 minutes, until internal temperature reaches 145°F. 
• Cut cooked fish into strips. Mix salsa with corn. 
• Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice.

Nutrition 

Serving size: 2 tacos

Calories: 370 | total fat: 9 g | saturated fat: 1 g | sodium: 407 g | cholesterol: 68 mg | total carbs: 43 g | fiber: 7 g | sugars: 5 g | protein: 37 g | potassium: 621 mg

Substitutions

• Gluten Intolerance or Celiac Disease: This is a gluten-free meal!
• Vegetarian: Tempeh (3 oz per serving)
• Dairy Allergy/Lactose Intolerance: This is a lactose-free meal!

Pork chop with cheddar potatoes and broccoli

Makes 4 servings | Prep: 15 min | Cook: 40 min

Ingredients

• 4 small potatoes, cut into 1-inch cubes
• 4 tsp olive oil
• Cooking spray
• 4 (4 oz) boneless pork chops
• 4 cups broccoli florets
• ⅛ tsp of salt
• ⅛ tsp of black pepper
• ¼ cup low-sugar barbecue sauce
• ½ cup grated cheddar cheese

Preparation

• Preheat oven to 350°F. 
• Cut potatoes and coat with olive oil. Mist a baking sheet with nonstick cooking spray and lay out pork chops, broccoli and potatoes in a single layer. 
• Season with salt and pepper and bake 30 minutes, or until internal temperature of pork reaches 160°F. 
• Spread barbecue sauce on top of pork chops, and top potatoes and broccoli with grated cheddar. 
• Return to oven and heat 3-5 minutes, until cheese is melted. Enjoy!

Nutrition

Serving size: 1 pork chop plus ¼ potato and broccoli mix

Calories: 330 | total fat: 16 g | saturated fat: 5 g | sodium: 362 g | cholesterol: 77mg | total carbs: 15 g | fiber: 3 g | sugars: 8 g | protein: 29 g | potassium: 566 mg

Substitutions

• Gluten Intolerance or Celiac Disease: Gluten-free barbecue sauce
• Vegetarian: Seitan (3 oz per serving) or firm tofu (3 oz per serving)
• Dairy Allergy/Lactose Intolerance: Dairy-free shredded cheddar cheese (3 Tbsp per serving)

Carrot salad with a kick

Makes 4 servings | Prep: 10 min | Cook: 5 min

Ingredients

• 2 cups shelled frozen edamame
• 4 large carrots, washed and peeled
• 1 Tbsp soy sauce (try the low-sodium kind)
• 1 Tbsp rice vinegar
• 3 Tbsp canola oil
• ¼ tsp wasabi powder (such as Hime brand) or chili powder
• Black pepper, to taste
• 1 Tbsp sesame seeds

Preparation

• Heat up the edamame according to the directions on the package. Then allow to cool. 
• Using a vegetable peeler, shave carrots into long ribbons. 
• For dressing, whisk together soy sauce, vinegar, oil, wasabi or chili powder, and pepper in a small bowl. 
• Combine dressing, carrot ribbons and edamame in a large bowl and toss to coat. Sprinkle with sesame seeds for garnish.

Nutrition

Serving size: 1 cup

Calories: 140 | total fat: 8 g | saturated fat: 0 g | sodium: 198 mg | cholesterol: 0 mg | total carbs: 14 g | fiber: 5 g | sugars: 5 g | protein: 7 g | potassium: 241 mg

Roasted cauliflower

Makes 4 servings | Prep: 15 min | Cook: 30 min

Ingredients

• Nonstick cooking spray
• 1 head cauliflower, cut into small florets, stem peeled and diced
• 4 garlic cloves, smashed
  
• 1 Tbsp olive oil
  
• ½ tsp kosher salt
• ½ tsp fresh ground pepper
  
• 2 Tbsp panko bread crumbs
  
• 1 Tbsp hot sauce
• 2 Tbsp fresh lemon juice

Preparation

• Preheat oven to 450°F. 
• Place large sauté pan over medium-high heat. Spray pan with nonstick cooking spray. Add cauliflower to pan and sauté for 3 minutes. 
• Add garlic to pan and sauté for another 2-3 minutes. 
• Remove from heat and stir in olive oil, salt, pepper and bread crumbs.
• Place pan in oven and roast for 15-20 minutes, stirring every 5 minutes. Cauliflower should be lightly browned. 
• Remove pan from oven and place contents in a large serving bowl. 
• In a small bowl, whisk together hot sauce and lemon juice. Pour over cauliflower, toss well and serve.

Nutrition

Serving size: 1 cup

Calories: 94 | total fat: 1 g | saturated fat: 1 g | sodium: 370 mg | cholesterol: 0 mg | total carbs: 13 g | fiber: 5 g | sugars: 4 g | protein: 5 g | potassium: 648 mg

Note: If you’re watching your sodium intake, you can leave out the salt and use a low-sodium hot sauce instead.

Spicy summer bruschetta

Makes 8 servings | Prep: 10 min | Cook: 0 min

Ingredients

• 12 ripe plum tomatoes, washed and cored, sliced into quarters
• 3-4 garlic cloves, peeled
• 1 jalapeño pepper, washed, sliced in half and seeds removed
• 8 fresh basil leaves, cleaned and chopped into small pieces
• 2 Tbsp fresh lime juice
• Salt and ground pepper, to taste

Preparation

• Finely chop tomatoes, garlic cloves and jalapeño pepper by hand or in a food processor. 
• Place in a large serving bowl. Add basil leaves, lime juice, salt and pepper. Mix well and adjust seasonings as needed. 
• Serve at room temperature with sliced whole grain bread or whole grain crackers, or on top of whole wheat pasta with a dash of Parmesan cheese.

Tip: If time allows, chill for at least 3-4 hours before bringing to room temperature and serving. Serve it on whole wheat toast or use it as a dip for crunchy celery sticks!

Nutrition

Serving size: ½ cup

Calories: 31 | total fat: 1 g | saturated fat: 0 g | sodium: 13 mg | cholesterol: 0 mg | total carbs: 7 g | fiber: 2 g | sugars: 4 g | protein: 1 g | potassium: 311 mg

Note: If you’re keeping an eye on sodium intake, you can skip the salt. If you’re watching your carbs, enjoy with celery instead of the traditional bread!

Avocado tuna salad

Makes 2 servings | Prep: 10 min | Cook: 0 min

Ingredients

• 3 oz water-packed tuna, drained
  
• ½ medium avocado, chopped
  
• 2 Tbsp onion, chopped
  
• 2 Tbsp parsley, chopped
  
• 1 tsp lemon juice
  
• 1 Tbsp olive oil
  
• 1 medium red bell pepper, halved, seeds and stems removed

Preparation

• Add all ingredients except bell pepper to a small bowl. Mix until well combined. 
• Pack tuna salad into both red pepper halves. 
• Serve with 1 serving of high-fiber, whole grain crackers.

Nutrition

Serving size: ½ stuffed pepper

Calories: 395 | total fat: 22 g | saturated fat: 3 g | sodium: 381 mg | cholesterol: 54 mg | total carbs: 24g | fiber: 8 g | sugars: 4 g | protein: 26 g | potassium: 714 mg

Hot apple cider

Makes 4 servings | Prep: 5 min | Cook: 25 min

Ingredients

• 3 cinnamon sticks
  
• 1 tsp black peppercorns
  
• ½ tsp whole cloves
  
• ¼ tsp ground nutmeg
  
• 4 cups unsweetened apple juice
  
• ½ Tbsp orange zest
  
• Dash of maple syrup, optional for added sweetness

Preparation

• Combine cinnamon sticks, peppercorns and cloves in a saucepan and cook over medium-high heat for about 4-5 minutes, stirring frequently. 
• Add the nutmeg, apple juice and orange zest, and stir to combine. 
• Bring to a boil. Reduce heat and simmer for 15-20 minutes. 
• Pour cider mixture through a fine-mesh sieve into a mug. Allow to cool slightly.

Nutrition

Serving size: 1 cup

Calories: 117 | total fat: 0 g | saturated fat: 0 g | sodium: 11 mg | cholesterol: 0 g | total carbs: 29 g | fiber: 1 g | sugars: 24 g |  protein: 0 g | potassium: 250 mg

Apple-glazed chicken

Makes 2 servings | Prep: 10 min | Cook: 35 min

Ingredients

• 1 Tbsp olive oil
  
• 4 boneless, skinless chicken thighs
  
• ¼ cup apple cider vinegar
  
• 1 tsp low-sodium soy sauce
  
• 1 medium apple, peeled and chopped into bite-sized pieces
  
• 1 small onion, thinly sliced

Preparation

• Place a nonstick skillet over medium heat. Add olive oil and chicken thighs. Cook chicken until lightly browned on both sides. 
• While the chicken cooks, stir together vinegar, soy sauce, apples and onions. 
• Pour the mixture over the chicken. Cover and turn the heat down to low. 
• Let the chicken simmer, turning at least once, for 20-25 minutes, or until most of the liquid is absorbed and onions are lightly browned.

Nutrition

Serving size: 2 chicken thighs plus half mixture

Calories: 304 | total fat: 12 g | saturated fat: 2 g | sodium: 217 mg | cholesterol: 228 g | total carbs: 19 g | fiber: 4 g | sugars: 12 g | protein: 28 g | potassium: 320 mg

Apple chicken salad

Makes 2 servings | Prep: 10 min | Cook: 0 min

Ingredients

• 1½ cups cooked chicken breast, chopped into bite-sized pieces
• 1 small apple, diced
  
• 2 celery stalks, washed and diced
• ¼ cup walnuts, chopped and lightly toasted
  
• ½ cup plain nonfat Greek yogurt
  
• 2-4 cups salad greens, divided in half

Preparation

• Combine the chicken, apple, celery, walnuts and yogurt in a medium bowl. Mix well. 
• Serve on top of the salad greens.

Nutrition

Serving size: half salad mixture

Calories: 291 | total fat: 12 g | saturated fat: 2 g | sodium: 229 mg | cholesterol: 55 g | total carbs: 20 g | fiber: 6 g | sugars: 10 g | protein: 27 g | potassium: 186 mg

Cornmeal apple muffin wedges

Makes 6 servings | Prep: 20 min | Cook: 40 min

Ingredients

• Nonstick cooking spray
  
• 1 cup all-purpose flour
  
• ⅓ cup whole wheat flour
  
• ⅔ cup cornmeal
  
• ⅓ cup light brown sugar
  
• 1 Tbsp baking powder
  
• 1 tsp baking soda
  
• ¼ tsp salt
  
• ½ cup plain nonfat yogurt
  
• ¼ cup plus 2 Tbsp nonfat milk
  
• 2 large eggs
  
• 1 large egg white
  
• 3 Tbsp canola oil
  
• 2 medium apples, peeled, cored and diced
  
• ½ tsp ground ginger
  
• ½ tsp ground cinnamon

Preparation

• Preheat the oven to 375°F. 
• Spray a 9-inch round cake pan with nonstick cooking spray. Set aside. 
• Place the flours, cornmeal, brown sugar, baking powder, baking soda and salt in a large bowl. Whisk to combine. 
• In a small bowl, combine the yogurt, milk, eggs, egg white and oil.
• In a separate medium bowl, toss the apples with ginger and cinnamon. Add to bowl with dry ingredients and combine. Add wet yogurt mixture and mix until combined. 
• Scrape into the prepared pan. Bake until golden in color, about 40 minutes. Cool on rack. 
• With a serrated knife, slice muffin bread into six wedges.

Nutrition

Serving size: 1 wedge

Calories: 263 | total fat: 9 g | saturated fat: 1 g | sodium: 505 mg | cholesterol: 63 g | total carbs: 41 g | fiber: 3 g | sugars: 19 g | protein: 7 g | potassium: 88 mg

Roasted butternut squash & apple soup

Makes 6 servings | Prep: 25 min | Cook: 45 min

Ingredients

• 2 medium butternut squash (about 2lb)
  
• 2 medium apples (suggest baking apples like Rome)
  
• 1 tsp olive oil
  
• Freshly ground salt and pepper, to taste
  
• 4 cloves garlic, peeled and sliced in half lengthwise
  
• 2 sprigs fresh thyme
  
• 4 cups low-sodium chicken or vegetable broth

Preparation

• Preheat the oven to 375°F. 
• Cut squash in half lengthwise and remove seeds. Peel, core and cut apples into quarters. Brush cut surfaces of squash and apples with olive oil. Season with salt and pepper. 
• Set apples aside and place squash on a rimmed baking sheet, with cut side down. Place half of garlic and one sprig of thyme under each half. Bake for 15 minutes. 
• Add apples to the baking sheet and continue to bake for another 15-20 minutes, or until both squash and apples are tender. Remove from the oven and cool until able to handle.
• Use a spoon to scrape all of the cooked squash from the skins and place in a medium pot. Add apples and cooked garlic. Discard thyme sprigs. Mash mixture with potato masher. 
• Add broth, using slightly less for thicker or more for thinner consistency. Heat over medium-high heat, stirring constantly, until soup comes to a boil. Taste and adjust seasonings.

Nutrition

Serving size: 1 cup

Calories: 92 | total fat: 1 g | saturated fat: 0 g | sodium: 52 mg | cholesterol: 0 g | total carbs: 20 g | fiber: 4 g | sugars: 8 g | protein: 2 g | potassium: 1,152 mg

* This recipe is high in potassium. Different kidneys have different needs. If you have kidney disease, be sure to check in with your doctor or dietitian regularly to find out what’s right for you.

Harvest soup with whole grain roll

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

Ingredients

• 1½ cups canned reduced-sodium butternut squash or lentil soup
  
• 1 Tbsp balsamic vinegar
  
• 1 tsp olive oil
  
• 1 whole grain roll

Preparation

• Heat butternut squash or lentil soup. 
• Combine balsamic vinegar and olive oil. 
• Dip whole grain roll in vinegar and olive oil mixture; serve with soup.

Nutrition

Per serving

Calories: 262 | total fat: 6 g | saturated fat: 1 g | sodium: 171 mg | cholesterol: 0 mg | total carbs: 35 g | fiber: 5 g | sugars: 2 g | protein: 16 g | potassium: 581 mg

* Serve with a side salad for a balanced meal.

Chili & chips

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

Ingredients

• 1 can low-sodium turkey or vegetarian chili
  
• 1½ cups frozen broccoli
  
• 3 Tbsp shredded low-sodium cheddar cheese
  
• ½ cup crushed corn chips

Preparation

• Mix together chili and broccoli and microwave about 5 minutes, until broccoli is tender. 
• Top chili mixture with shredded cheese and crushed chips.

Nutrition

Per serving

Calories: 390 | total fat: 13 g | saturated fat: 5 g | sodium: 590 mg | cholesterol: 21 mg | total carbs: 47 g | fiber: 17 g | sugars: 6 g | protein: 25 g | potassium: 432 mg

* Look for brands of chili with less than 500 mg sodium per serving.

Burrito stew

Makes 6 servings | Prep: 15 min | Cook: 35 min

Ingredients

• 1 Tbsp olive oil
  
• 2 green bell peppers, washed, seeded and diced
  
• ½ onion, diced
  
• 1lb lean ground turkey
  
• 15 oz can low-sodium black beans, rinsed and drained
  
• 15 oz can low-sodium corn, rinsed and drained
  
• 14.5 oz can low-sodium diced tomatoes
  
• 4 oz candicedgreen chiles
  
• 2 tsp low-sodium taco seasoning
  
• 1 Tbsp chili powder
  
• 1 cup low-sodium chicken or vegetable broth
  
• 1 cup shredded reduced-fat cheddar jack cheese
  
• Freshly ground salt and pepper,to taste
  
• ½ cup fresh cilantro, chopped, or 2 Tbsp dried cilantro

Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced fresh avocado, hot sauce

Preparation

• In a large sauté pan, heat the olive oil over medium heat. Sauté the onions and peppers. 
• Add turkey meat and cook until browned. 
• Stir in black beans, corn, tomatoes, green chiles, taco seasoning and chili powder. 
• Pour in broth and then bring to a light boil. Cover the pan and reduce heat to low. Cook for an additional 15-20 minutes. 
• Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.

Nutrition

Serving size: 1 cup

Calories: 289 | total fat: 12 g | saturated fat: 4 g | sodium: 579 mg | cholesterol: 67 g | total carbs: 22 g | fiber: 5 g | sugars: 6 g | protein: 24 g | potassium: 850 mg

Southern-style soup with greens

Makes 5 servings | Prep: 15 min | Cook: 60 min

Ingredients

• 1 bunch fresh collard greens (about 3 cups)
  
• 2 tsp olive oil
  
• 2 medium onions, diced
  
• 4 cups low-sodium chicken broth
  
• 2½ cups water
  
• 5 slices smoked turkey bacon, diced
  
• 6 large carrots, peeled and cut into ¼-inch slices
  
• 1 bay leaf
  
• ¼ tsp dried thyme
  
• ¼ tsp black pepper
  
• 3½ cups red potatoes, coarsely chopped

Preparation

• Thoroughly wash collards and drain in a colander. Cut or tear leaves from stems and discard stems. Tear leaves into small, bite-sized pieces. 
• Pour oil into a medium-size saucepan. Place over medium heat and add onions. Cook for 5-6 minutes, stirring occasionally, until soft. 
• Add broth, water and bacon and bring to a boil. Stir in collards and cook about 3 minutes, or until slightly wilted. Stir in carrots, bay leaf, thyme and pepper. 
• Return to a boil, cover, lower heat and simmer for about 10 minutes. 
• Stir in potatoes, cover and continue simmering for another 25-30 minutes, or until collards are tender. 
• Remove bay leaf and discard. Serve hot.

Nutrition

Serving size: About 1 cup

Calories: 177 | total fat: 4 g | saturated fat: 1 g | sodium: 220 mg | cholesterol: 8 g | total carbs: 29 g | fiber: 5 g | sugars: 6 g | protein: 7 g | potassium: 249 mg

Fallin’ for cabbage soup

Makes 6 servings | Prep: 15 min | Cook: 45 min

Ingredients

• 1 Tbsp olive oil
  
• 1 large yellow onion, chopped
  
• 2 carrots, peeled and chopped
  
• 2 celery stalks, chopped
  
• 2 garlic cloves, minced
  
• 1 medium sweet potato, peeled and chopped (about 1½ cups)
  
• 2 cups butternut squash, peeled and chopped
  
• 2 cups cauliflower florets, chopped
  
• 2 cups sliced cabbage
  
• 28 oz can low-sodium diced tomatoes
  
• 6 cups low-sodium vegetable broth
  
• 1 tsp dried basil
  
• 1 tsp dried oregano
  
• ½ tsp black pepper
  
• ½ tsp salt
  
• 2 Tbsp freshly chopped parsley (or 2 tsp dried parsley)

Preparation

• Place a large soup pot over medium-high heat and add olive oil. 
• Toss in onions, carrots and celery and cook for 3-5 minutes, or until onions are translucent. Add garlic and cook for 1 minute. 
• Add sweet potato, butternut squash and cauliflower. Cook for 5 minutes. Stir in cabbage, diced tomatoes, vegetable broth and herbs. 
• Bring to a boil and then let simmer, uncovered, over medium heat for 30 minutes. 
• Top with fresh or dried parsley and serve warm.

Nutrition

Serving size: 1 cup

Calories: 153 | total fat: 3 g | saturated fat: 0 g | sodium: 440 mg | cholesterol: 0 g | total carbs: 31 g | fiber: 9 g | sugars: 13 g | protein: 4 g | potassium: 531 mg

Banana cinnamon oatmeal

Makes 1 serving | Prep: 5 min | Cook: 2 min

Ingredients

• ½ cup rolled oats
  
• 1 cup of water
  
• ½ banana, mashed with a fork
  
• 2 Tbsp peanut butter
  
• Cinnamon, to taste

Preparation

• Mix oats and water in a microwave-safe bowl. Microwave on high for 2 minutes, or until cooked. 
• Mix in banana, peanut butter and a dash of cinnamon.

Nutrition 

Per serving

Calories: 394 | total fat: 19 g | saturated fat: 4 g | sodium: 156 mg | cholesterol: 0 mg | total carbs: 40 g | fiber: 8 g | sugars: 11 g | protein: 13 g | potassium: 215 mg

Blue & green smoothie

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• ½ cup plain nonfat Greek yogurt
  
• ¼ cup frozen blueberries
  
• 3 oz unsweetened almond milk
  
• 1 cup loosely packed spinach
  
• 1 scoop vanilla protein powder
• ⅓ cup ice

Preparation

• Blend yogurt, blueberries, almond milk, spinach and protein powder. 
• Add ice and blend.

Nutrition

Per serving

Calories: 202 | total fat: 4 g | saturated fat: 1 g | sodium: 277 mg | cholesterol: 55 g | total carbs: 20 g | fiber: 5 g | sugars: 13 g | protein: 26 g | potassium: 392 mg

Strawberry smoothie

Makes 2 servings | Prep: 5 min | Cook: 0 min

Ingredients

• 5 medium strawberries (about 1 cup sliced)
  
• 1 cup unsweetened soy milk (or unsweetened almond milk)
  
• ½ cup plain nonfat Greek yogurt
  
• ½ cup ice cubes

Preparation

• Place all ingredients in a blender and blend until smooth. 
• Pour into a glass and garnish with an extra strawberry.

Nutrition 

Serving size: About 1 cup

Calories: 196 | total fat: 4 g | saturated fat: 1 g | sodium: 207 mg | cholesterol: 5 g | total carbs: 29 g | fiber: 7 g | sugars: 20 g | protein: 13 g | potassium: 280 mg