26 Amazingly Healthy Recipes (2024)

Clean eating made easy

You know you should eat right, but who has time to sift through all the nutrition info out there? We took the guesswork out of the clean eating equation for you with these incredible recipes that are packed with super-healthy ingredients (think: lean protein, whole grains, and omega-3s) and bypass the stuff you should avoid (you know, the usual suspects: salt, saturated fat, and cholesterol—oh my).

Whether you're looking to shore up your immunity, shed a few pounds, or are living with a disease like breast cancer, you can't go wrong with these 26 amazingly healthy recipes.

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Spinach-Tomato Frittata

PREP TIME: 5 minutes / COOK TIME: 10 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4

2 Tbsp olive oil, divided
2 scallions, thinly sliced
10 ounces fresh baby spinach or 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
3 eggs
5 egg whites
1 c grape or cherry tomatoes
4 slices (1 ounce each) low-salt mozzarella cheese
4 slices low-sodium whole grain bread, toasted

1. HEAT 1 tablespoon of the oil in a large ovenproof nonstick skillet over medium heat. Cook the scallions for 1 minute, stirring, or until softened.

2. TRANSFER the scallions to a large bowl. Add the spinach, eggs, and egg whites. Beat with a fork until well blended.

3. PREHEAT the broiler. Heat the remaining oil in the skillet over medium heat. Pour the mixture into the skillet and scatter the tomatoes on top. Cover the skillet and cook for 4 minutes, or until the eggs are set around the edges.

4. BROIL 5” from the heat for 4 minutes, or until the frittata is lightly browned and the center is set. Top with the cheese; cover and let stand for 1 minute to let the cheese melt. Cut into 4 wedges and serve each with 1 slice of toast.

NUTRITION (per serving) 280 calories, 17 g fat, 5 g saturated fat, 22 g protein, 15 g carbohydrates, 4 g fiber, 263 mg sodium

More from Prevention: 10 Delicious Breakfast Casseroles

Three-Grain Ricotta Pancakes

PREP TIME: 15 minutes / COOK TIME: 20 minutes
TOTAL TIME: 35 minutes
SERVINGS: 8

3 eggs
1 c part-skim ricotta cheese
3⁄4 c unsweetened plain soy milk
1 container (6 ounces) fat-free plain yogurt
2 Tbsp canola oil
1 tsp vanilla extract
3⁄4 c whole wheat flour
1⁄2 c buckwheat flour
1⁄2 c yellow cornmeal
2 Tbsp packed brown sugar
1½ tsp baking powder
3⁄4 tsp baking soda
1 c sliced strawberries
1⁄2 c maple syrup

1. PREHEAT the oven to 200°F. Place a griddle or a large nonstick skillet coated with cooking spray over medium heat.

2. WHISK together the eggs, ricotta, soy milk, yogurt, oil, and vanilla In a medium bowl until well blended.

3. WHISK together the flours, cornmeal, sugar, baking powder, and baking soda In a large bowl until blended. Stir in the egg mixture until blended.

4. DROP the batter by heaping 1⁄4 cupful onto the griddle. Cook for 3 minutes, or until bubbles form on the tops and the bottoms brown. Flip and cook for 2 minutes, or until browned and cooked through, reducing the heat if necessary. Remove the pancakes to a heatproof plate and keep warm in the oven. Repeat with the cooking spray and the remaining batter. Serve with the strawberries and maple syrup.

NUTRITION (per serving) 292 calories, 9 g fat, 2 g saturated fat, 11 g protein, 44 g carbohydrates, 3 g fiber, 277 mg sodium

Breakfast Quinoa with Bananas and Pecans

PREP TIME: 5 minutes / COOK TIME: 15 minutes
TOTAL TIME: 20 minutes
SERVINGS: 4

2 c vanilla rice milk
3⁄4 c quinoa, rinsed
2 med bananas, sliced
1⁄4 c pecan halves, coarsely chopped
3 Tbsp raisins
1⁄4 tsp vanilla extract

1. BRING the rice milk and quinoa to a simmer in a medium saucepan over medium heat. Reduce the heat to medium-low and cook for 15 minutes, or until the quinoa is tender.

2. STIR in the bananas, pecans, raisins, and vanilla. Divide among 4 bowls.

NUTRITION (per serving) 303 calories, 8 g fat, 1 g saturated fat, 6 g protein, 54 g carbohydrates, 5 g fiber, 48 mg sodium

Fruit and Nut Breakfast Bars

PREP TIME: 15 minutes / COOK TIME 20 minutes
TOTAL TIME: 35 minutes
SERVINGS: 16

1 c quick-cooking oats
1⁄3 c toasted wheat germ
1⁄4 c whole wheat flour
1 tsp ground cinnamon
1⁄2 c dried apricots
1⁄2 c dried figs, stems removed
1⁄2 c golden raisins
1⁄2 c almonds
1⁄3 c dried cranberries
1⁄3 c walnut pieces
1⁄4 c raw hulled sunflower seeds
1⁄2 c fat-free egg substitute
1⁄4 c maple syrup
2 ounces dark chocolate (70%), melted

1. PREHEAT the oven to 350°F. Line a 13” × 9” baking pan with foil, letting the foil extend 1” over the sides of the pan. Coat the foil with cooking spray.

2. COMBINE the oats, wheat germ, flour, and cinnamon in a food processor. Pulse a few times to mix. Add the apricots, figs, raisins, almonds, cranberries, walnuts, and sunflower seeds. Pulse for 30 seconds, or until the fruit and nuts are finely ground. The mixture should be ground, but small pieces of nuts and fruit should be discernible.

3. COMBINE the egg substitute and maple syrup in a large bowl. Add the fruit mixture and stir until blended. Mix with your hands until the mixture comes together into a paste. Place in the prepared pan and press evenly. If the mixture sticks to your hands, rinse with water, shake off the excess, and press.

4. BAKE for 20 minutes, or until the edges brown and the top feels firm when pressed. Cool completely in the pan on a rack. To cut into bars, remove from the pan using the foil. Cut lengthwise into 4 strips, then crosswise into 4 strips to make 16 bars. Place the bars on the rack and drizzle with the chocolate.

NUTRITION (per bar) 150 calories, 5 g fat, 1 g saturated fat, 5 g protein, 23 g carbohydrates, 3 g fiber, 15 mg sodium

Lentil Soup with Spinach and Butternut Squash

PREP TIME: 20 minutes / COOK TIME: 1 hour
TOTAL TIME: 1 hour 20 minutes
SERVINGS: 6

2 tsp olive oil
1 lg onion, chopped
2 lg carrots, sliced
3 med ribs celery with leaves, sliced
1½ c lentils, picked over and rinsed
4 cloves garlic, minced
1½ tsp dried thyme
1 tsp ground black pepper
1⁄2 tsp dried marjoram
1⁄4 tsp salt
4 c low-sodium chicken broth
1 package (10 ounces) frozen cubed butternut squash
1 can (14.5 ounces) no-salt-added diced tomatoes
8 ounces baby spinach

1. HEAT the oil in a large Dutch oven over medium heat. Cook the onion, carrots, and celery for 8 minutes, stirring occasionally, or until softened. Stir in the lentils, garlic, thyme, pepper, marjoram, and salt. Cook for 1 minute, stirring.

2. ADD the broth and 4 cups of water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 25 minutes, or until the lentils are very tender.

3. STIR in the squash and tomatoes and return to a boil, breaking up the tomatoes with the side of a spoon. Cover and simmer for 10 minutes, or until the vegetables are tender. Stir in the spinach and cook for 2 minutes, or until wilted.

NUTRITION (per serving) 293 calories, 3 g fat, 1 g saturated fat, 19 g protein, 50 g carbohydrates, 19 g fiber, 284 mg sodium

More from Prevention: 20 Classic Fall Recipes

White Bean and Escarole Soup

PREP TIME: 20 minutes / COOK TIME: 30 minutes
TOTAL TIME: 50 minutes
SERVINGS: 6

Tri-Color Mandarin Orange Salad

PREP TIME: 20 minutes
TOTAL TIME: 20 minutes
SERVINGS: 4

1 ½ Tbsp Dijon mustard
1 Tbsp honey
1 Tbsp fresh lemon juice
1 Tbsp orange juice
8 c baby spinach
1 red onion, thinly sliced and separated into rings
4 ounces sliced mushrooms
3 c shredded cooked chicken breast
1⁄2 c shredded red cabbage
1 c canned water- or juice-packed mandarin orange segments, drained
1½ Tbsp sliced almonds, toasted

1. WHISK together the mustard, honey, lemon juice, and orange juice in a large bowl.

2. ADD the spinach, onion, mushrooms, chicken, and cabbage to the dressing. Toss until well blended. Divide the salad among 4 plates. Top with the mandarin oranges and almonds.

NUTRITION (per serving) 262 calories, 5 g fat, 1 g saturated fat, 36 g protein, 17 g carbohydrates, 3 g fiber, 268 mg sodium

Crab and Apple Slaw

PREP TIME: 20 minutes
TOTAL TIME: 20 minutes + chilling time
SERVINGS: 4

1⁄2 c reduced-fat sour cream
1⁄4 c orange juice
3 Tbsp white wine vinegar
4 tsp sugar
1 tsp olive oil
1 package (16 ounces) shredded cabbage
2 lg apples, cut into matchsticks
1 lg carrot, shredded
3 scallions, thinly sliced
6 ounces canned crabmeat, well drained
1⁄2 honeydew melon, peeled and seeded

1. WHISK together the sour cream, orange juice, vinegar, sugar, and oil in a large bowl. Add the cabbage, apples, carrot, scallions, and crabmeat. Toss until well combined. For best flavor, chill the slaw for at least 30 minutes.

2. CUT the melon into 1/4”-thick wedge-shaped slices and cut in half crosswise. Arrange the slices on each of 4 salad plates in a starburst pattern and top with the slaw mixture.

NUTRITION (per serving) 266 calories, 6 g fat, 3 g saturated fat, 13 g protein, 46 g carbohydrates, 7 g fiber, 304 mg sodium

More from Prevention: 17 Amazing Apple Recipes

Tuna Tacos

PREP TIME: 20 minutes
TOTAL TIME: 20 minutes
SERVINGS: 2

1 c no-salt-added canned cannellini beans, rinsed and drained
1 can (6 ounces) low-sodium water-packed chunk white tuna, well drained
1⁄3 c 0% plain Greek yogurt
2 tsp fresh lemon juice
1 sm carrot, shredded
1⁄4–1⁄2 tsp salt-free extra-spicy seasoning blend
1⁄8 tsp salt
2 lg romaine lettuce leaves, thinly sliced
1 tomato, chopped
4 low-salt taco shells (look for the brand with the lowest sodium)

1. PLACE the beans in a medium bowl and mash with the back of a large spoon. Stir in the tuna, yogurt, lemon juice, carrot, seasoning, and salt until combined.

2. DIVIDE the tuna mixture, lettuce, and tomato among the taco shells.

NUTRITION (per serving) 283 calories, 6 g fat, 2 g saturated fat, 19 g protein, 40 g carbohydrates, 9 g fiber,247 mg sodium

Supreme Veggie Sandwich with Edamame Hummus

PREP TIME: 20 minutes
TOTAL TIME: 20 minutes
SERVINGS: 2

3⁄4 c frozen shelled edamame
1⁄3 c 0% plain Greek yogurt
1 Tbsp fresh lemon juice
3 Tbsp chopped fresh parsley
2 Tbsp chopped fresh chives
1 tsp honey mustard
Generous pinch of salt
4 slices thinly sliced whole wheat bread, toasted
3⁄4 c baby spinach
1 tomato, sliced
1 Kirby cucumber, sliced
1⁄2 c fresh bean sprouts

1. BRING a small saucepan of water to a boil. Add the edamame and cook for 5 minutes, or until tender. Drain well. Place in a mini-processor and blend until finely chopped. Add the yogurt, lemon juice, parsley, chives, mustard, and salt. Process until smooth.

2. SPREAD 2 tablespoons of the edamame hummus on each slice of bread. Top with the spinach. Spoon 1/2 tablespoon of the hummus on top. Add the tomato and cucumber slices, a dollop of hummus, and sprouts. Serve 2 open-faced sandwiches per person.

NUTRITION (per serving) 234 calories, 4 g fat, 0.5 g saturated fat, 15 g protein, 38 g carbohydrates, 11 g fiber, 411 mg sodium

Greek-Seasoned Fillet of Beef with Cucumber Tzatziki, Broccoli, and Pita

PREP TIME: 10 minutes / COOK TIME: 15 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

4 beef fillets (3 ounces each)
2 Tbsp fresh lemon juice
1 tsp dried oregano
2 cloves garlic, finely chopped
1 c 0% plain Greek yogurt
3⁄4 cucumber, peeled, seeded, and grated, and excess liquid squeezed out
6 c broccoli florets
1⁄8 tsp salt
1⁄8 tsp ground black pepper
4 whole wheat pitas (4” diameter), toasted

1. COMBINE the beef, lemon juice, oregano, and half the garlic in a large bowl. Turn to coat and let stand for 10 minutes.

2. MEANWHILE, to make the tzatziki: In a medium bowl, combine the yogurt, cucumber, and the remaining garlic.

3. PLACE a steamer basket in a large saucepan with 2” of water. Bring to a boil. Add the broccoli and steam for 4 minutes, or until tender-crisp. Remove from the heat and keep warm.

4. REMOVE the beef from the marinade and sprinkle with the salt and pepper. Coat a nonstick grill pan with cooking spray and heat over medium-high heat. Cook the fillets for 8 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare, 160°F for medium, or 165°F for well-done.

5. TO SERVE, place 1 fillet on each of 4 plates with 1⁄4 cup cucumber tzatziki, 1½ cups broccoli, and 1 pita.

NUTRITION (per serving) 278 calories, 7 g fat, 2 g saturated fat, 30 g protein, 25 g carbohydrates, 6 g fiber, 321 mg sodium

Asparagus, Red Pepper, and Pork Stir-Fry over Quinoa

PREP TIME: 15 minutes / COOK TIME: 25 minutes
TOTAL TIME: 40 minutes
SERVINGS: 4

2⁄3 c quinoa, rinsed
1 lb pork tenderloin, trimmed of all visible fat, cut into 3⁄4” chunks
2 Tbsp reduced-sodium soy sauce
2 Tbsp hoisin sauce
1 Tbsp toasted sesame oil
1 onion, chopped
2 cloves garlic, minced
1 Tbsp grated fresh ginger
1 red bell pepper, cut into thin strips
3⁄4 lb asparagus, cut into 2” pieces
4 scallions, cut into 1” pieces

1. BRING the quinoa and 1 1/3 cups of water to a boil in a small saucepan over medium-high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the liquid is absorbed and the quinoa is tender. Remove from the heat and keep warm.

2. MEANWHILE, in a medium bowl, combine the pork and 1 tablespoon of the soy sauce, tossing to coat well. In a small bowl, combine the hoisin sauce and the remaining soy sauce.

3. HEAT 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Cook the pork for 5 minutes, stirring occasionally, or until lightly browned. Transfer to a plate.

4. HEAT the remaining oil in the same skillet over medium-high heat. Cook the onion, garlic, and ginger for 1 minute, stirring often. Add the bell pepper and asparagus. Cook for 3 minutes, stirring occasionally, or until tender-crisp. Stir in the scallions, soy sauce mixture, and the pork with any juices that have accumulated. Cook for 1 minute, stirring, or until heated through. Serve over the quinoa.

NUTRITION (per serving) 315 calories, 10 g fat, 2 g saturated fat, 25 g protein, 33 g carbohydrates, 5 g fiber, 282 mg sodium

More from Prevention:6 Quinoa Recipes You'll Love

Linguine with Braised Kale, Garlic, and Turkey Sausage

PREP TIME: 10 minutes / COOK TIME: 20 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

Tequila Lime Chicken with Avocado–Black Bean Salsa

PREP TIME: 30 minutes / COOK TIME: 10 minutes
TOTAL TIME: 40 minutes
SERVINGS: 4

Chicken and Marinade
1⁄3 c orange juice
3 Tbsp tequila or orange juice
1 tsp grated lime zest
2 cloves garlic, chopped
1 tsp ground cumin
4 boneless, skinless chicken breast halves (5 ounces each)
8 leaves romaine lettuce, chopped

Salsa
2 tomatoes, chopped
1 avocado, peeled, seeded, and chopped
3⁄4 c no-salt-added canned black beans, rinsed and drained
2 Tbsp chopped fresh cilantro
2 tsp chopped jalapeño chile pepper (wear plastic gloves when handling)
2 Tbsp fresh lime juice
1⁄4 tsp ground cumin
1⁄8 tsp salt

1. TO MAKE THE CHICKEN AND MARINADE: In a large, resealable plastic bag, combine the juice, tequila or additional juice, zest, garlic, and cumin. Shake to combine. Add the chicken, push out all the air, and seal. Marinate in the refrigerator for 30 minutes.

2. PREHEAT grill or grill pan coated with cooking spray to medium. Grill the chicken for 8 minutes, turning once, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

3. TO MAKE THE SALSA: In a medium bowl, toss together the tomatoes, avocado, beans, cilantro, jalapeño, juice, cumin, and salt until combined. Serve with the chicken over a bed of lettuce.

NUTRITION (per serving) 321 calories, 9 g fat, 1.5 g saturated fat, 35 g protein, 18 g carbohydrates, 7 g fiber, 251 mg sodium

Pork Roast with Pears and Brussels Sprouts

PREP TIME: 15 minutes / COOK TIME: 20 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

1 Tbsp olive oil, divided
1 Tbsp sherry vinegar
3 pears, cut into 1/2” wedges
6 ounces Brussels sprouts, trimmed and halved
1/8 tsp + 1/4 tsp salt
1/2 c dried cranberries
1/4 c almonds, chopped
1 lb pork tenderloin, trimmed of visible fat
1 tsp ground cumin
1⁄2 tsp ground coriander
1⁄2 tsp paprika
1 tsp packed light brown sugar

1. PREHEAT the oven to 375°F. Coat a large baking sheet with cooking spray. In a medium bowl, whisk together 2 teaspoons of the olive oil and the vinegar. Add the pears and Brussels sprouts and toss with 1/8 teaspoon of the salt. Roast for 20 minutes, turning occasionally. Add the cranberries and almonds to the mixture and roast for 5 minutes, or until the Brussels sprouts are tender. Serve with the pork.

2. MEANWHILE, halve the pork crosswise. In a small bowl, combine the cumin, coriander, paprika, sugar, and the remaining salt. Rub the mixture over each half of the pork. Heat the remaining oil in a nonstick skillet over medium-high heat. Reduce the heat to medium, add the pork halves, and cook for 4 minutes, turning occasionally, or until browned on all sides. Cover and cook for 12 minutes, turning occasionally, or until a thermometer inserted into the center registers 155°F. Transfer the pork to a cutting board, cover with foil, and let stand for 10 minutes.

3. CUT the pork crosswise into 12 medallions and divide among 4 plates. Top the pork with the pear mixture and serve.

NUTRITION (per serving) 357 calories, 11 g fat, 2 g saturated fat, 28 g protein, 41 g carbohydrates, 8 g fiber, 313 mg sodium

Roasted Cod Topped with Sautéed Tomato and Spinach

PREP TIME: 20 minutes / COOK TIME: 30 minutes
TOTAL TIME: 50 minutes
SERVINGS: 4

2⁄3 c quick-cooking barley
4 skinless cod fillets (6 ounces each)
5 tsp extra-virgin olive oil
1⁄4 tsp salt
1⁄8 tsp ground black pepper
1 onion, chopped
2 cloves garlic, finely chopped
1 tsp dried basil
1⁄4 tsp dried thyme
4 med tomatoes, seeded and chopped
6 c baby spinach

1. PREHEAT the oven to 425°F. Coat a large baking sheet with cooking spray.

2. BRING 1⅓ cups water to a boil in a small saucepan over medium-high heat. Stir in the barley and reduce the heat to medium-low. Cover and simmer for 10 minutes, or until tender and the water is almost completely absorbed. Remove from the heat and let stand for 5 minutes.

3. MEANWHILE, rub the cod fillets with 2 teaspoons of the oil and sprinkle with 1⁄8 teaspoon of the salt and the pepper. Place on the baking sheet. Roast for 10 minutes, or until the fish flakes easily. Remove from the oven and keep warm.

4. HEAT the remaining oil in a large nonstick skillet over medium-high heat while the fish cooks. Cook the onion, garlic, basil, and thyme for 3 minutes, stirring occasionally, or until just starting to soften. Stir in the tomatoes and cook for 3 minutes, stirring occasionally, or until the tomatoes are softened. Add the spinach and cook for 2 minutes, stirring, or until the spinach is wilted. Stir in the remaining salt.

5. DIVIDE the cod mixture among 4 plates.

NUTRITION (per serving) 319 calories, 8 g fat, 1 g saturated fat, 31 g protein, 32 g carbohydrates, 6 g fiber, 282 mg sodium

Garlic Shrimp and Kale Stir-Fry

PREP TIME: 15 minutes / COOK TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

1 c quick-cooking brown rice
3 tsp toasted sesame oil
1 lb peeled and deveined medium shrimp
1 onion, chopped
4 cloves garlic, sliced
3 scallions, chopped
2 med carrots, thinly sliced
6 c chopped kale
1⁄2 c low-sodium chicken broth
1 Tbsp hoisin sauce

1. PREPARE the rice according to package directions, omitting any salt or fat.

2. MEANWHILE, heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Cook the shrimp for 3 minutes, turning once, or until just opaque. Transfer to a plate.

3. HEAT the remaining oil in the same skillet over medium heat. Cook the onion, garlic, scallions, and carrots for 2 minutes, or until just starting to soften. Add the kale and cook for 2 minutes. Add the broth and cook for 3 minutes, stirring occasionally, or until the kale has wilted. Stir in the shrimp and the hoisin sauce. Cook for 1 minute, stirring, or until hot. Serve over the rice.

NUTRITION (per serving) 318 calories, 7 g fat, 1 g saturated fat, 30 g protein, 37 g carbohydrates, 5 g fiber, 311 mg sodium

Skillet Mac and Cheese with Broccoli

PREP TIME: 10 minutes / COOK TIME: 20 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

2½ c unsweetened plain soy milk
1 c whole wheat elbow macaroni
4 c small broccoli florets
1 tsp salt-free herb seasoning blend
1 tsp cornstarch
3⁄4 tsp Dijon mustard
1⁄8 tsp cayenne pepper
1⁄3 c part-skim ricotta cheese
3 Tbsp grated Romano cheese
8 Tbsp shredded reduced-fat Cheddar cheese
1 c cherry tomatoes, halved
2 Tbsp whole wheat panko bread crumbs

1. BRING 2 cups of the soy milk and 1 cup of water to a boil in a large, deep ovenproof skillet. Stir in the pasta and boil for 4 minutes, stirring frequently. Add the broccoli and boil for 4 minutes, stirring frequently, or until the pasta is al dente and the broccoli is tender-crisp.

2. MEANWHILE, in a measuring cup, stir together the seasoning, cornstarch, mustard, cayenne, and the remaining soy milk.

3. PREHEAT the broiler.

4. REDUCE the heat under the skillet to medium and stir in the cornstarch mixture. Cook for 1 minute, stirring, or until the sauce thickens. Remove the skillet from the heat and stir in the ricotta, Romano, and 7 tablespoons of the Cheddar. Top with the tomatoes.

5. MIX the panko and the remaining Cheddar in a small bowl. Sprinkle over the pasta. Broil 5” to 6” from the heat for 4 to 5 minutes, or until browned.

NUTRITION (per serving) 270 calories, 9 g fat, 4 g saturated fat, 19 g protein, 32 g carbohydrates, 7 g fiber, 296 mg sodium

Eggplant Parmesan Lasagna

PREP TIME: 30 minutes / COOK TIME: 1 hour 5 minutes
TOTAL TIME: 1 hour 35 minutes
SERVINGS: 4

1 eggplant (1 lb), cut lengthwise into 1⁄4” slices
3⁄4 c fat-free ricotta cheese
3 ounces reduced-fat goat cheese
1⁄3 c chopped fresh basil
1⁄4 tsp red-pepper flakes
1 jar (26 ounces) low-sodium marinara sauce
6 uncooked whole wheat lasagna noodles
1⁄4 c shredded Parmesan cheese

1. PREHEAT the oven to 450°F. Line a baking sheet with foil and coat with cooking spray. Arrange the eggplant slices in a single layer on the baking sheet and coat with cooking spray. Roast for 15 minutes, or until tender.

2. COAT an 8” × 8” baking dish with cooking spray. In a medium bowl, combine the ricotta, goat cheese, 3 tablespoons of the basil, and the red-pepper flakes. In a medium bowl, combine the sauce and 1⁄2 cup of water and spread 1⁄2 cup of the sauce in the bottom of the baking dish. Place 2 noodles on top, breaking to fit. Spoon half of the ricotta mixture onto the noodles, spreading to cover. Top with half of the eggplant and spread 3⁄4 cup of the sauce over the eggplant. Top with 2 noodles and the remaining ricotta mixture and the remaining eggplant. Top with the remaining noodles and spread with the remaining sauce. Cover the dish with foil.

3. BAKE for 45 minutes, or until the sauce is bubbling and the noodles are tender. Uncover and sprinkle with the Parmesan and the remaining basil. Bake for 5 minutes, or until the Parmesan melts. Let stand for 10 minutes before serving.

NUTRITION (per serving) 311 calories, 5 g fat, 2 g saturated fat, 21 g protein, 49 g carbohydrates, 11 g fiber, 256 mg sodium

More from Prevention: 5 Delicious Vegetarian Recipes

Baby Bok Choy and Shiitake Stir-Fry

PREP TIME: 15 minutes / COOK TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

1⁄2 tsp canola oil
6 baby bok choy (12 ounces), quartered lengthwise
6 ounces shiitake mushroom caps, halved
1⁄2 c frozen shelled edamame
4 scallions, diagonally sliced
2 tsp grated fresh ginger
2 tsp rice vinegar

1. HEAT the oil in a large nonstick skillet over medium-high heat. Add the bok choy, cut sides down, and cook for 5 minutes, turning occasionally.

2. PUSH the bok choy to the outside of the pan and add the mushrooms. Cook for 2 minutes, stirring occasionally. Add the edamame, scallions, and ginger and cook for 3 minutes, or until the vegetables are just tender. Remove from the heat and stir in the vinegar.

NUTRITION (per serving) 56 calories, 2 g fat, 0 g saturated fat, 5 g protein, 7 g carbohydrates, 3 g fiber, 67 mg sodium

Braised Red Cabbage and Beet Greens

PREP TIME: 10 minutes / COOK TIME: 25 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

1 tsp olive oil
1 Granny Smith apple, cubed
1⁄2 bunch (8 ounces) beet greens, chopped
1 bag (10 ounces) shredded red cabbage
3 Tbsp turbinado or brown sugar
2 Tbsp white wine vinegar
1⁄4 tsp ground allspice

1. HEAT the oil in a large skillet over medium-high heat. Cook the apple for 5 minutes, stirring occasionally. Add 1/2 cup of water, the beet greens, cabbage, sugar, vinegar, and allspice.

2. REDUCE the heat to low and cook for 20 minutes, stirring occasionally, or until the vegetables are tender-crisp.

NUTRITION (per serving) 97 calories, 1 g fat, 0 g saturated fat, 2 g protein, 21 g carbohydrates, 4 g fiber, 151 mg sodium

Fresh and Dried Fruit Crisp

PREP TIME: 20 minutes / COOK TIME: 40 minutes
TOTAL TIME: 1 hour
SERVINGS: 8

1½ pounds peaches, sliced
3 c blueberries
1 c dried apricots, sliced
1 c packed light brown sugar, divided
1 Tbsp cornstarch
1 tsp vanilla extract
3⁄4 tsp ground ginger
1⁄2 c quick-cooking oats
1⁄2 c whole grain pastry flour
1⁄2 c sliced almonds
3 Tbsp trans-free margarine

1. PREHEAT the oven to 375°F. Coat a 2-quart baking dish with cooking spray.

2. TOSS together the peaches, blueberries, apricots, 1⁄2 cup of the sugar, the cornstarch, vanilla, and ginger in a large bowl. Pour into the baking dish.

3. COMBINE the oats, flour, almonds, margarine, and the remaining sugar in a separate large bowl. Rub the mixture together with your fingers until it resembles coarse crumbs and begins to form clumps when squeezed. Sprinkle over the peach mixture to cover. Bake for 35 minutes, or until the filling is thick and bubbling and the top is lightly golden.

NUTRITION (per serving) 307 calories, 7 g fat, 1 g saturated fat, 5 g protein, 61 g carbohydrates, 5 g fiber,34 mg sodium

More from Prevention: 10 Perfect Peach Recipes

Fruit Kebabs with Raspberry-Mango Dip

PREP TIME: 20 minutes / TOTAL TIME: 20 minutes
SERVINGS: 4

1 mango, cut into chunks
1⁄2 c raspberries
1⁄4 c 2% plain Greek yogurt
2 Tbsp honey
1½ c strawberries, halved if large
1 banana, cut into 1” chunks
1 c cubed cantaloupe
1 c cubed pineapple
1 c cubed watermelon
1⁄2 c green or red grapes
1⁄4 c almonds

1. PROCESS the mango in a food processor until pureed. Add the raspberries, yogurt, and honey. Process until blended and the raspberries are pureed. Pour the mixture into a small bowl. Cover and refrigerate while assembling the kebabs.

2. THREAD the strawberries, banana, cantaloupe, pineapple, watermelon, and grapes onto eight 8” wooden skewers. Serve 2 kebabs per person, with the dip and almonds.

NUTRITION (per serving) 233 calories, 5 g fat, 1 g saturated fat, 5 g protein, 47 g carbohydrates, 6 g fiber, 16 mg sodium

Yogurt and Fresh Fruit Ambrosia

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4

2 c fat-free plain yogurt
2 Tbsp honey
2 bananas, sliced
1⁄4 fresh pineapple, chopped
1 c blueberries
1 c raspberries
1 c seedless red grapes, halved
1⁄4 c sliced almonds, toasted

In a large bowl, combine the yogurt and honey until well blended. Stir in the bananas, pineapple, blueberries, raspberries, and grapes. Divide the yogurt and fruit mixture among 4 bowls and sprinkle with the almonds.

NUTRITION (per serving) 278 calories, 4 g fat, 0 g saturated fat, 10 g protein, 56 g carbohydrates, 6 g fiber, 97 mg sodium

Banana-Spinach Smoothie

PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
SERVINGS: 2

1 frozen banana
1 c baby spinach
1 c unsweetened plain soy milk
2½ tsp unsalted almond butter
1 tsp honey

In a blender, combine the banana, spinach, soy milk, almond butter, and honey. Puree for 1 to 2 minutes, until smooth.

NUTRITION (per serving) 153 calories, 6 g fat, 1 g saturated fat, 7 g protein, 21 g carbohydrates, 5 g fiber, 50 mg sodium

Berry-Mango Smoothie

PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
SERVINGS: 2

1 c chopped kale
3⁄4 c frozen mixed berries
3⁄4 c fat-free milk
1⁄2 frozen banana
1⁄2 c fresh or frozen mango cubes
2 tsp honey

In a blender, combine the kale, berries, milk, banana, mango, and honey. Puree for 1 to 2 minutes, until smooth.

NUTRITION (per serving) 148 calories, 0.5 g fat, 0 g saturated fat, 6 g protein, 34 g carbohydrates, 4 g fiber, 52 mg sodium

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