Star Rating

Italian Herb Lentil Patties with Mozzarella

Ingredients

3 cups dried lentils, rinsed

3 large eggs, lightly beaten

1 tablespoon dried minced onion

1 tablespoon dried parsley flakes

1 teaspoon dried basil

1 tablespoon dried parsley flakes

1 teaspoon salt

1/2 teaspoon dried thyme

1/4 teaspoon pepper

8 packets instant plain oatmeal (about 2 cups)

2 tablespoons canola oil

10 slices part-skim mozzarella cheese or provolone cheese

Marinara sauce, warmed, optional

Preparation 

1. Cook lentils according to package directions; drain and cool slightly.

2. In a large bowl, combine eggs and seasonings; stir in cooked lentils and oatmeal. Shape into ten 3/4-in.-thick patties.

3. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Cook patties in batches 4-6 minutes on each side or until golden brown and a thermometer reads 160°, adding additional oil as needed. Top with cheese; cook 1-2 minutes longer or until cheese is melted. If desired, serve with marinara sauce.

Note: 

Once Try this and Request to feedback at https://www.nutrieat.org | Enjoy The Taste of health|

.

Nutrition Facts

Servings per Recipe:

10.00

Calories

416.00

Fat

12

g

Sodium

517.00

mg

Total Carbohydrates

54.00

g

Fiber

9.00

g

Protein

26.00

g

Eggplant (Brinjal) Pizza Snacks| Nutrieat

Star Rating

Eggplant Pizza

Ingredients

2 medium eggplants (makes 16 slices)

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup traditional or tomato mushroom jarred pasta sauce

1 cup mozzarella cheese, shredded

Preparation 

1. Preheat oven to 350 degrees F.

2. Spray baking sheet with nonstick cooking spray.

3. Wash hands with soap and water.

4. Gently rub eggplant under cold running water.

5. Slice eggplant into 1/2-inch thick circular slices. Place eggplant on a plate or cutting board and sprinkle with salt.

6. Let sit with salt on top for 20-25 minutes. Use a paper towel to remove any excess liquid and salt on the eggplant slices.

7. Spray both sides of prepared eggplant slices with nonstick cooking spray and sprinkle with pepper.

8. Place eggplant slices on baking sheet and bake for five minutes. Remove from oven and flip eggplant slices. Bake for an additional 3 to 5 minutes or until eggplant is tender.

9. Top each eggplant slice with 1 tablespoon pasta sauce. Sprinkle each slice with 1 tablespoon mozzarella cheese.

10. Bake an additional 3 to 4 minutes or until cheese is melted.

Note: 

- Optional: Top with fresh or dried basil or oregano before final baking step.
- Note: Recipe can also be made with zucchini squash. Adjust amount of sauce and cheese accordingly depending on size of squash.
- Recipe makes approximately 16 slices, but this may vary depending on size of eggplant| Ask Nutrieat with out hesitation| .

Nutrition Facts

Servings per Recipe:

8.00

Calories

90.00

Fat

3.50

g

Sodium

290.00

mg

Total Carbohydrates

11.00

g

Fiber

3.00

g

Protein

5.00

g

Cinnamon, Sugar, corn (Tortilla) Chips

Star Rating

Cinnamon, Sugar corn Chips

Ingredients

6, 6-inch corn tortillas

Nonstick cooking spray

1 tablespoon sugar

1/2 teaspoon ground cinnamon

Preparation 

1. Preheat oven to 400 degrees F.

2. Wash hands with soap and water.

3. Cut each tortilla/corn cacke into six sections with a large knife or pizza-cutting utensil.

4. Spray nonstick cooking spray onto a baking pan or cookie sheet. Spread out tortilla pieces. Spray tops with more nonstick cooking spray.

5. Sprinkle 1/2 tablespoon and 1/4 teaspoon cinnamon onto tortilla pieces.

6. Bake for 6-7 minutes. Flip chips over. Spray with nonstick cooking spray. Sprinkle remaining sugar and cinnamon onto chips.

7. Bake for an additional 6 to 7 minutes, until chips are light brown in color.

8. Let chips cool before enjoying.

Note: 

One serving is 9 chips | Nutrieat Healthy_Sancks|

Nutrition Facts

Servings per Recipe:

4.00

Calories

100.00

Fat

1.00

Sodium

0.00

mg

Total Carbohydrates

20.00

g

Fiber

0.00

g

Protein

2.00

Nutrieat Creamy Squash Soup with Shredded Apples

Star Rating

 

Nutrieat Creamy Squash Soup with Shredded Apples

A Heart-Healthy Recipe from Nutrieat

Image: Nutrieat Kitchen 

Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Number of Servings: 4

This quick-to-fix soup is bursting with warm you up flavour serve with a crisp green salad and crusty whole-wheat bread

Ingredients

• 2 boxes (900 Grams) frozen butternut squash pureed winter / or instead use pumpkin/ seed pureed
• 2 medium apples (try Golden Delicious or Gala)
• 1 Tbsp olive oil
• 1/2 tsp pumpkin pie spice
• 2 cans (750 ml ) fat-free evaporated milk
• 1/4 tsp salt
• 1/8 tsp ground black pepper

Directions

1. Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed.
2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside 1/4 cup.
3. Warm oil in a 4-quart saucepan over medium heat. Add all but 1/4 cup of the apples. Cook and stir until apples soften, about 5 minutes.
4. Stir in thawed squash and pumpkin pie spice.
5. Add the evaporated milk about 1/2 cup at a time, stirring after each addition.
6. Season with salt and pepper.
7. Cook and stir over high heat just until soup is about to boil.
8. Serve into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice, if desired.

Nutrition Information

4 servings per container

Serving size                             1 and 1/2 cup soup

                               Amount Per Serving   

Calories                                           % Daily Value*

Total Fat                                                             4g

Saturated Fat                                                       1g

Cholesterol                                                      7mg

Sodium                                                         370mg

Total Carbohydrate                                           62g

Dietary Fibre                                                        5g

Protein                                                              18g

Potassium                                                   1,142mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

Nutrieat Tomato Soup: A Heart Healthy Soup Recipe

Star Rating

 

Nutrieat Tomato Soup:

A Heart Healthy Soup Recipe From Nutrieat

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes

Number of Servings: 4

Not your traditional tomato soup, this quick-cooking dish can be a side or light main meal

Ingredients

• 1 Box (425/500 grams) no-salt-added diced tomatoes
• 1 cup jarred roasted red peppers, drained (or substitute fresh roasted red peppers)
• 1 cup fat-free evaporated milk
• 1 tsp garlic powder
• 1/4 tsp ground black pepper
• 2 Tbsp fresh basil, rinsed and chopped (or 2 tsp dried)

Directions

1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
2. Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.
3. Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.
4. Add basil, and serve.
5. Optional step: Serve with whole-wheat croutons sprinkled on top.

Image:C-Lounges

Nutrition Information

4 servings per container

Serving size                                            1 cup soup

Amount Per Serving

Calories                                                 94

 % Daily Value*

Total Fat                                                0g

Saturated Fat                                           0g

Cholesterol                                             0mg

Sodium                                                    231mg

Total Carbohydrate                                 16g

Dietary Fiber                                             2g

Protein                                                     5g

Vitamin A

15%

Vitamin C

15%

Calcium

0%

Iron

2%

Potassium                                                           234mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutrieat's Veggie Wrap

Star Rating

A Heart-Healthy Recipe from the Nutrieat

 

Image: C-Lounges

Prep time:	15 minutes
Cook time:	15 minutes
Total time:	30 minutes
Number of Servings:	4

   

This tasty wrap is chock-full of yummy beans and vegetables and a great source of fibre.

Ingredients

• 1 medium red bell pepper, seeded and sliced
• 1 medium yellow pepper, seeded and sliced
• 1 onion, sliced
• 1 tsp canola/ healthy vegitable oil
• 1 can (15 and 1/2 oz) low-sodium black beans, drained and rinsed
• 1/2 avocado, peeled and diced
• Juice from 1 lime
• 1/2 cup chopped fresh cilantro
• 1 tsp chili powder (optional)
• 1 cup fat-free sour cream
• 4 (8-inch) whole-wheat tortillas
• 8 Tbsp Fresh Salsa

Directions

1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, and stir well. Reduce heat to low and simmer for about 5 minutes, then set aside.
2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.
3. Add sour cream to beans, and mix well.
4. Warm tortillas in the microwave or in a pan on the stovetop.
5. Fill a warmed tortilla with 1/4 bean mixture and 1/4 avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture. Fold ends of the tortilla over, and roll up to make wraps.
6. Top the veggie wraps with remaining avocado mixture. Follow this process for the three other wraps.

Nutrition Information

4 servings per container
Serving size	1 wrap
Amount Per Serving
Calories	367
% Daily Value*
Total Fat	6g
Saturated Fat	1g
Cholesterol	5mg
Sodium	318mg
Total Carbohydrate	66g
Dietary Fiber	14g
Protein	16g
Potassium	976mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Recipe Breakfast: Breakfast Banana Split

Star Rating

 Breakfast Banana Split

Image: nutrieat Kitchen 

 Breakfast Banana Split

Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
Number of Servings: 2

Ingredients

• 1 small banana
• 1/2 cup oat, corn, or granola cereal
• 1/2 cup low-fat vanilla or strawberry yogurt
• 1/2 teaspoon honey, optional (skip for children under the age of one)
• 1/2 cup canned pineapple tidbits or chunks (drained)

Directions

1. Peel and split banana lengthwise. Place half in two separate cereal bowls.
2. Over each banana, spoon yogurt, sprinkle cereal and drizzle honey, if desired.
3. Top with pineapple and serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes:

• Try other flavour of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.
• Add nuts or seeds for more protein.

__________________________________________________________________

2 servings per container

Serving size

1/2 banana split (177g)

Amount Per Serving

Calories 230    % Daily Value*

Total Fat 4.5g

6%

Saturated Fat 0.5g

3%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 45mg

2%

Total Carbohydrate 44g

16%

Dietary Fiber 3g

11%

Total Sugars 28g

Includes 3g Added Sugars

6%

Protein 6g

Vitamin A 4mcg

0%

Vitamin C 9mg

10%

Vitamin D 0mcg

0%

Calcium 127mg

10%

Iron 1mg

6%

Potassium 477mg

10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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| About the Author of this |

Nutreat Healthy Recipe Team| for any information or queries please write us in “ask us form”  we will respond as soon as possible |

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You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat

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