Healthy food has to taste good, right? Do you like the sound of cheesy bagel bites, chicken pot pie, and breaded chicken? Let me introduce you to their healthy replacements!

Alfredo is the creamy, cheesy sauce you often enjoy on pasta. By replacing cream and high fat cheese with Greek yogurt, low fat cheese, and the surprising ingredient, cauliflower – it can be healthy! Placing the Alfredo sauce on a bagel makes a nice snack or lunch.

Alfredo Bagel Bites

(from the Academy of Nutrition and Dietetics)

Ingredients

6 100-percent whole-wheat mini-bagels
3 cups (3 ounces) fresh cauliflower florets
¼ cup fat-free Greek yogurt
¼ teaspoon kosher salt
1 tablespoon minced garlic
1¾ cup shredded part-skim mozzarella cheese, divided

Directions

1. Preheat oven to 400°F.
2. Line baking sheet with parchment paper. Arrange bagel halves, insides facing up on sheet.
3. Steam cauliflower for 3 minutes in large microwave safe bowl.
4. Transfer steamed cauliflower to a blender. Add yogurt, salt, garlic and ¼ cup mozzarella. Puree until smooth.
5. Spread cauliflower-yogurt Alfredo sauce evenly on bagels. Top with remaining cheese.
6. Bake 15 minutes until tops are golden. Allow to cool for at least 5 minutes before serving.

Nutrition Analysis

Serving size: 2 bagel halves (88 grams)
Serves 6

Calories: 229; Total fat: 8g; Saturated fat: 4g; Cholesterol: 22mg; Sodium: 505mg; Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 5g; Protein 15g

Chicken pot pie has been enjoyed at family meals for decades. We devour first its buttery crust, then its creamy chicken filling. Plenty of calories to be ingested. In its healthy alternative recipe, the crust is recreated with egg roll wraps and parmesan cheese, and its creamy filling is engineered using broth and cornstarch. You have to try it to believe it!

Chicken Pot Pie Bundles

(from the Academy of Nutrition and Dietetics)

Ingredients

1½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (not the smaller wonton wrappers)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently until softened (about 5 minutes). Add the garlic and cook 1 minute more.
2. Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous ¼ cup of the chicken mixture into each wrap, and sprinkle Parmesan cheese on top. Fold the corners up and over the top of the filling, and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.

Nutrition Information

Serving size: 2 bundles
Serves 6

Calories: 360: Total Fat: 7g; Saturated Fat: 1g; Sodium: 680mg; Total Carbohydrate: 48g; Dietary Fiber: 3g; Protein: 24g; Vitamin A: 70%; Iron: 15%.

Every fast food restaurant has fried breaded chicken on the menu for a reason. Once the breaded chicken is dropped into the hot tub of oil, it soaks up plenty of oil and calories, making it a high calorie high fat food. By crusting chicken with pretzels and baking in an oven, you can enjoy breaded chicken with about 100 fewer calories, four times less fat and five times less sodium per serving.

Pretzel Chicken with Honey Mustard Sauce

(from the Academy of Nutrition and Dietetics)

Ingredients

4 boneless, skinless chicken breasts (4 ounces each)
1 cup crushed pretzels
Cooking spray
Honey Mustard Sauce
4 tablespoons plain low-fat Greek yogurt
2 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon lemon juice

Directions

1. Preheat oven to 350°F.
2. Press chicken into pretzel crumbs and spray with cooking spray.
3. Bake chicken on sheet pan for about 40 minutes or until internal chicken temperature 165°F.
4. Mix yogurt, mustard, honey and lemon juice. Serve with chicken.

Cooking Tip

• Lightly pound chicken breasts to have uniform thickness so they cook evenly.
• Choose whole grain pretzels — look on ingredient lists to see the word “whole” listed.
• Honey is prebiotic meaning it helps good bacteria grow in the digestive track, which may help maintain regularity and immunity.
• Use thermometer for quality (juicy instead of dry) and safety.

Nutrition Information

1 Chicken Breast (with sauce)
Serves 4

Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Trans Fat: 0g; Cholesterol: 65mg; Sodium: 280mg; Total Carbohydrate: 19g; Dietary Fiber: 1g; Sugars: 5g; Protein: 27g; Vitamin A: 0%; Vitamin C: 4%; Calcium: 4%; Iron: 6%.