By making a few small changes in the kitchen, you can transform a few of your favorite dishes into lighter, healthier options. If you are looking for ways to enjoy your favorite dish without the extra calories and fat, then you will love these easy swaps that yield great results.
SWAP THIS FOR THAT
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| Mayonnaise | Greek Yogurt |
| Sour Cream | Greek Yogurt |
| White Rice | Quinoa or Farro |
| Spaghetti Noodles | Spaghetti Squash or Spiraled Zucchini |
| Ground Beef Burgers | Portobello Mushrooms or Black Bean Burgers |
| Deep Fried Buffalo Chicken Wings | Broiled Naked Chicken Wings with sauce for dipping |
| Regular Pizza Dough | Cauliflower Pizza Crust or Whole Wheat Pizza Crust |
| Deep Fried French Fries | Baked Sweet Potato Fries or Baked Parmesan Zucchini Fries |
| Potato Chips | Thinly Sliced Baked Potato ‘chips’ or Baked Kale Chips |
| Ground Beef Tacos | Sweet Potato + Black Bean Tacos |
| Ground Beef Tacos | Grilled Fish Tacos |
| Store bought microwave Popcorn | Pop your own using the stove or paper bag + oil in the microwave |
| Granola | Oatmeal or Raw Nuts/Seeds |
| Vegetable Oil | Olive or Canola Oil |
| Tonic Water or Soda | Water + Cucumber + Mint |
Here are a few healthy swap recipes!
| CHICKEN SALAD WITH GREEK YOGURT | |
| Ingredients | Directions |
| · 3 Cups Shredded Chicken
· 1 Cup Plain Greek Yogurt
· 1 Tbsp Mayonnaise (optional)
· 1 tsp Mustard
· ¼ Cup of Dried Cranberries or Raisins
· 2 tsp of lemon juice
· 1 Tbsp Black Pepper
· 1 tsp of garlic powder
· Dash of cayenne (optional)
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· Preheat oven to 350° F.
· Bake 3 large chicken breasts for 15-20 minutes or until chicken reaches internal temperature of 165° F
· Mix together Greek Yogurt, Mayonnaise, Mustard, Cranberries, Lemon Juice, Seasonings
· Remove chicken from oven, shred
· Mix chicken with other ingredients
· Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.
Tip: can use same variation for tuna fish
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| SWEET POTATO + BLACK BEAN TACOS | |
| Ingredients | Directions |
| · 1 large Onion, chopped
· 1 Jalapeno, seeds removed, diced
· 2 Cloves Garlic, minced
· 1 to 2 Sweet Potatoes, skin removed and cubed
· 1 can of low sodium Black Beans, drained & rinsed
· Olive Oil
· 1 tsp Chili Powder
· 1 tsp Garlic Powder
· ¼ tsp Salt
· ½ tsp Cumin
· Greek Yogurt
· Cilantro
· 8 Whole Wheat Tortillas
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· On the stove top cook olive oil, onions, garlic and jalapeños until soft, remove and transfer to bowl.
· Using the same skillet, add olive oil , cubed sweet potatoes and dry seasoning, cook until tender, 20 minutes
· Add rinsed black beans to skillet and cook for additional 5 minutes
· Warm tortillas in the microwave or over open flame on the stove
· Assemble tacos with Onion mixture + Sweet Potato Skillet Mixture and top with Greek Yogurt and Cilantro
Recipe from: https://www.
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| BUFFALO CHICKEN DIP | |
| Ingredients | Directions |
| · 3 Cups of shredded cooked chicken
· ¼ cup cream cheese (reduced fat-optional)
· 1 cup of plain Greek yogurt
· ½ cup of shredded Mozzarella Cheese
· 1/4th to ½ Cup of Hot Sauce (your choice)
· ¼ Cup of crumbled blue cheese
· Seasoning: 2 tsp dried parsley, 2 tsp dried dill week, 2 tsp garlic powder, 2 tsp onion powder 2 tsp black pepper.
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· Preheat oven to 350° F.
· Bake 3 large chicken breasts from 15-20 minutes or until chicken reaches internal temperature of 165° F
· Mix together Cream Cheese, Greek Yogurt, Mozzarella Cheese, Hot Sauce, and Dry Seasoning.
· Remove chicken from oven, leaving oven on. Shred chicken.
· Transfer cream mixture + shredded chicken to baking dish.
· Bake at 350° F for 15-20 minutes, until all cheese is melted together.
· Remove from oven, top with blue cheese crumbles.
· Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.
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