These home cooks redefined 'nutritious' with these breakfasts, lunches and dinners that have 12 ingredients or fewer.
Presenting the Winners from Our Healthy Your Way Contest
1/12
Grand Prize: Zucchini Sushi
Total Time
40 min
Servings
About 2-1/2 dozen
From the Recipe Creator:
Zucchini “sushi” is a low-carb and fun play on traditional sushi, using ribbons of zucchini in place of nori. With flavors reminiscent of the California roll, this riceless version is fresh, crunchy and delicious. It’s a great finger food for kids, too. Make them your own by adding in your favorite vegetables, such as romaine, sprouts, mushrooms, radishes, and bell peppers. Shredded chicken or shrimp could also be added. And, instead of cream cheese, try it with hummus. —Audrey Alfaro, Rapid City, SD
Nutrition Facts:
1 piece: 35 calories, 3g fat (1g saturated fat), 9mg cholesterol, 50mg sodium, 1g carbohydrate (1g sugars, 1g fiber), 1g protein.
Check out our contest page to learn more about our contests and submit your own recipes for consideration.
2/12
1st Place: Falafel Beef Burgers
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My husband loves falafel! This is a healthy and tasty twist on a traditional favorite. We like to serve them with an assortment of olives, peppers and pickles. —Marla Clark, Albuquerque, New Mexico
Nutrition Facts:
1 stuffed pita half: 394 calories, 17g fat (5g saturated fat), 76mg cholesterol, 825mg sodium, 32g carbohydrate (5g sugars, 5g fiber), 32g protein.
3/12
2nd Place: Bulgogi Salad Bowl
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Since beef is so expensive these days, this is a great way to make a little go a long way. If salad isn’t your thing, the beef and vegetables would be great served over rice. —Stacy Schneidmiller, Beaumont, AB
Nutrition Facts:
1 bowl: 271 calories, 11g fat (3g saturated fat), 46mg cholesterol, 997mg sodium, 16g carbohydrate (11g sugars, 3g fiber), 28g protein.
4/12
3rd Place: Cauliflower Pizza Crust
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
This cauliflower crust is tasty, healthy and gluten-free! It’s a delicious way to enjoy pizza night when a traditional pizza crust isn’t an option. —Francine Lizotte, Langley, British Columbia
Nutrition Facts:
1 piece: 94 calories, 6g fat (2g saturated fat), 40mg cholesterol, 172mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 6g protein.
5/12
Runner-Up: Bananas Foster Frozen Protein Dessert
Total Time
35 min
Servings
12 servings
From the Recipe Creator:
I love this recipe because it’s decadent while still on the healthy side. It’s high in protein too, so it feels like an indulgence while still providing good fuel for the body. —Liz McLaughlin, Ramona, California
Nutrition Facts:
1 piece: 361 calories, 11g fat (4g saturated fat), 23mg cholesterol, 404mg sodium, 58g carbohydrate (38g sugars, 1g fiber), 10g protein.
6/12
Runner-Up: Blueberry Papaya Smoothie Bowl
Total Time
15 min
Servings
2-3/4 cups
From the Recipe Creator:
Some of my favorite foods are blueberries, almond milk and date syrup, so I used them to invent this blueberry papaya smoothie bowl. I almost always have these ingredients at home, so I can whip up a smoothie bowl any time. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 smoothie bowl: 141 calories, 2g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 32g carbohydrate (20g sugars, 5g fiber), 2g protein.
7/12
Runner-Up: Chocolate Black Bean Smoothies
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
In an effort to keep my cholesterol in check and incorporate more beans into my diet, I started to explore unique ways to use black beans. I came across a recipe for a black bean breakfast smoothie, which sounded interesting. Since I like to start my day with a bowl of oatmeal, I focused on turning the recipe into a chocolaty treat that I could enjoy for dessert! —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1/2 cup: 186 calories, 3g fat (0 saturated fat), 0 cholesterol, 54mg sodium, 32g carbohydrate (19g sugars, 3g fiber), 11g protein.
8/12
Runner-Up: Gluten-Free Carrot Cupcakes
Total Time
45 min
Servings
1 dozen
From the Recipe Creator:
When my husband had to start eating gluten-free almost 15 years ago, we soon learned that most gluten-free baked goods are deeply disappointing. Imagine his delight when I discovered how to make his favorite carrot cake without wheat flour! It’s been a hit with everyone I’ve made it for, whether or not they need to eat gluten-free. —Yvonne Anderson, McComb, Ohio
Nutrition Facts:
1 cupcake: 314 calories, 14g fat (5g saturated fat), 51mg cholesterol, 212mg sodium, 45g carbohydrate (33g sugars, 1g fiber), 3g protein.
9/12
Runner-Up: Pineapple Coconut Refresher
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This tropical drink is lower in calories and fat than most smoothie recipes. It’s quite refreshing and packed with vitamins and minerals. —Shelly Bevington, Hermiston, Oregon
Nutrition Facts:
1 cup: 78 calories, 1g fat (0 saturated fat), 0 cholesterol, 24mg sodium, 19g carbohydrate (16g sugars, 1g fiber), 1g protein.
10/12
Runner-Up: Shrimp Orzo with Lemon and Basil
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
This shrimp pasta is made in just one pot. Creating a broth with the shrimp shells is an extra step, but it’s totally worth it for a flavorful final dish. The lemon adds a brightness that pairs well with fresh basil. —Ed Spangler, Timberlake, North Carolina
Nutrition Facts:
1-1/4 cups: 370 calories, 4g fat (1g saturated fat), 92mg cholesterol, 736mg sodium, 59g carbohydrate (3g sugars, 2g fiber), 22g protein.
11/12
Runner-Up: Shrimp Salad with Hot Honey Avocado Dressing
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
This loaded main-dish salad uses avocado in place of oil in the dressing, with hot honey for a kick. Sometimes I like to add sliced black olives and green onions, but feel free to mix and match your favorite toppings to make this salad your own. —Jeanne Holt, Mendota Heights, Minnesota
Nutrition Facts:
2 cups: 243 calories, 7g fat (1g saturated fat), 172mg cholesterol, 185mg sodium, 21g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
12/12
Runner-Up: Chewy Coconut Macaroons
Total Time
30 min
Servings
32 cookies
From the Recipe Creator:
These chewy cookies are my husband’s favorite, so he requests them often. I like to make the macaroons on cold winter days and keep them in an airtight bowl on the kitchen counter. They never last long! —Peggy Key, Grant, Alabama
Nutrition Facts:
1 cookie: 83 calories, 3g fat (2g saturated fat), 2mg cholesterol, 41mg sodium, 13g carbohydrate (11g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 starch, 1/2 fat.