Weight Watchers Bonita Springs Fl

Weight Watchers Bonita Springs Fl

Two of the most popular—and highly recommended—diets are ruling the weight-loss scene, but which one is right for you? We're weighing the pros and cons.

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Let me guess—right now you're trying to decide if starting a diet plan would make sense with your daily life. There are tons of different diets out there for you to try, but two in particular that people can't seem to stop talking about lately: Weight Watchers, and the DASH Diet.

Why Choose Between These Diets?

Neither of these diets aren't new concepts (like trendy diets such as Whole30), but they have been gaining some attention around the media lately. Weight Watchers is back in the spotlight after revamping their program this year with WW Freestyle. Before the new program, dieters would have to plan and log every single thing they ate on the WW platform. Each food item is given a specific "SmartPoint" number, and dieters were given a certain number for their daily SmartPoint count. However, with the new WW Freestyle program, dieters are now given a list of "zeroPoint" foods, which yes, is a list of foods that people can eat for zero of their SmartPoints. These foods include numerous fruits, vegetables, and even proteins such as fish, eggs, and boneless skinless chicken breast.

The DASH Diet is also not a new concept, but people are paying attention to it since it's consistently been the top recommended diet by the US News & World Report's Best Diets list. DASH stands for Dietary Approaches to Stop Hypertension and is a diet that helps to lower blood pressure and bad cholesterol. This diet encourages a proper balanced diet plan and focuses specifically on nutrients such as potassium, sodium, calcium, protein, and fiber.

Since both of these diets do not focus on eliminating food groups—like the paleo or keto diets—they both sound pretty ideal for someone looking to make a life-change. So which one should you choose? Here's a list of some pros and cons to help you decide.

Weight Watchers

Pro: Encourages healthy eating habits with "free" foods.

Since there are 200 new zeroPoint foods, dieters have the option of eating foods "for free" (here are 55 of them). Sure they still have calories—but if dieters are eating more of these "free" foods, they are automatically eating a healthier diet.

Con: You have to pay for it

Weight Watchers has a membership fee. It would be hard to attempt the WW Freestyle program without it since you wouldn't know how many SmartPoints you are allowed to eat and what foods cost in your daily count that aren't on the zeroPoints list. However, by paying for the program you are also given access to a world of resources through Weight Watchers: group meetings, weigh-ins, recipe suggestions, behavioral counseling and some restaurants even carry approved Weight Watchers menus.

Pro: It factors in exercise

If you work out on Weight Watchers, you can factor in that exercise in your daily count. It will reward points back to you (called FitPoints), giving you some room to enjoy an extra treat here or there. Exercising is just one of the ways to succeed on Weight Watchers.

Con: Consistent tracking

Since the program has an extensive point system, you'll have to spend a good amount of time tracking your nutrition and fitness. Having the charts and seeing your progress is rewarding, but you have to be committed to actually submitting the data every single day.

Try these Weight Watchers-friendly recipes.

Grilled Tilapia with Pineapple Salsa

Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish. —Beth Fleming, Downers Grove, Illinois

*Weight Watchers, Points, PointsPlus & SmartPoints are registered trademarks ofWeight Watchers International, Inc.

Slow-Cooked Turkey with Berry Compote

We love to eat turkey, and on hot summer days, here's how we get our fix. For golden-brown turkey, broil for a few minutes before serving. —Margaret Bracher, Robertsdale, Alabama

You've got this! Read our top tips for succeeding on Weight Watchers.

Watermelon Cups

This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste of Home Test Kitchen

Smoky Cauliflower

The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon

Curious about Weight Watchers Freestyle? We've got you covered.

Calico Scrambled Eggs

When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen

Grilled Basil Chicken and Tomatoes

Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It's one of those basil recipes that tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania

Grilled Vegetable Platter

The best of summer in one dish! This pretty grilled vegetable recipe is meant for entertaining. Grilling brings out their natural sweetness, and the easy marinade really kicks up the grilled vegetables' flavor. —Heidi Hall, North St. Paul, Minnesota

Minty Watermelon-Cucumber Salad

Capturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario

Steamed Kale

With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan

Shakshuka

Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta

Zesty Marinated Shrimp

These easy shrimp look impressive on a buffet table and taste even better! The zesty sauce has a wonderful spicy citrus flavor. I especially like this recipe because I can prepare it ahead of time. —Mary Jane Guest, Alamosa, Colorado

Black Bean 'n' Pumpkin Chili

My family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan

Cucumber Fruit Salsa

Our garden always gives us way more cucumbers and tomatoes than we know what to do with. But we've learned how to handle the unexpected with a surprise of our own. This is our pretty, fresh way to use up the bounty. —Anna Davis, Springfield, Missouri

Roasted Eggplant Spread

Black pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.

Grilled Basil Chicken

This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire

Heirloom Tomato Salad

This is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California

Lemon Garlic Mushrooms

I baste whole mushrooms with a lemony sauce to prepare this simple side dish. Using skewers or a basket makes it easy to turn them as they grill to perfection. —Diane Hixon, Niceville, Florida

Garbanzo-Stuffed Mini Peppers

Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California

Oven-Roasted Spiced Carrots

I started roasting veggies and serving them often with dinner. Now my children say, "Is it OK to finish the veggies?" Pinch me. —Joan Duckworth, Lee's Summit, Missouri

Grilled Tilapia Piccata

We aren't big fish eaters, but a friend made this for us, and we couldn't believe how wonderful it was! Now we eat it regularly. I love making it for guests because it's simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio

Four-Tomato Salsa

The variety of tomatoes, onions and peppers makes this chunky salsa so good. Whenever I try to take a batch to a get-together, it's hard to keep my family from finishing it off first! It's a super snack with tortilla chips or as a relish with meat. —Connie Siese, Wayne, Michigan

Roasted Radishes

Radishes aren't just for salads anymore. This abundant springtime veggie makes a colorful side to any meal. —Taste of Home Test Kitchen

Chicken Veggie Packets

People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan

Herbed Butternut Squash

This is just one of many ways I prepare butternut squash for my two girls. It's a winter staple in our house. —Jenn Tidwell, Fair Oaks, California

Simple Vegetarian Slow-Cooked Beans

When I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine

Turkey White Chili

Growing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes like this change-of-pace chili. —Kaye Whiteman, Charleston, West Virginia

Lemon-Roasted Asparagus

When it comes to fixing asparagus, I think it's hard to go wrong. The springy flavors in this easy recipe burst with every bite. —Jenn Tidwell, Fair Oaks, California

Sauteed Squash with Tomatoes & Onions

My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin

Dill & Chive Peas

Growing my own vegetables and herbs helps keep things fresh in the kitchen, but frozen peas make this side is a breeze to prepare. —Tanna Richard, Cedar Rapids, Iowa

Spicy Grilled Eggplant

This side goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie. —Greg Fontenot, The Woodlands, Texas

Jicama Citrus Salad

Never tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. —Crystal Jo Bruns, Iliff, Colorado

Citrus-Marinated Chicken

This juicy, zesty chicken stars in many of my family's summer meals. While there are a million ways to dress up poultry, you'll find yourself turning to this recipe again and again. It's that quick and easy! —Deborah Gretzinger, Green Bay, Wisconsin

Firecracker Grilled Salmon

Let this sensational salmon perk up dinner tonight. With a super flavorful glaze that kicks you right in the taste buds, this weeknight dish is anything but boring. —Melissa Rogers, Tuscaloosa, AL

Curry Scramble

I have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. —Valerie Belley, St. Louis, Missouri

Chicken & Vegetable Kabobs

In the summer, my husband and I love to cook out, especially vegetables. These kabobs not only taste delicious but look amazing, too! —Tina Oles, Nashwauk, Minnesota

Watermelon Tomato Salad

Watermelon and tomatoes may seem an unlikely pair, but they team up to make a winning combination in this eye-catching salad. —Matthew Denton, Seattle, Washington

Tarragon Asparagus Salad

I love asparagus, and I love it even more when drizzled with my light, lemony vinaigrette dressing with a touch of tarragon. It's perfect as a side for fresh spring meals. —Linda Lace, Winter Park, Florida

Miso Soup with Tofu and Enoki

This traditional Japanese soup has a mild flavor but is so comforting. Sliced green onions provide a bit of color.—Bridget Klusman, Otsego, Michigan

Chicken Veggie Skillet

I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas

Orange Pomegranate Salad with Honey

I discovered this fragrant salad in a cooking class. If you can, try to find orange flower water (also called orange blossom water), which perks up the orange segments. But orange juice adds a nice zip, too! —Carol Richardson Marty, Lynwood, Washington

Carolina Shrimp Soup

Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina

Roasted Sugar Snap Peas

We're betting you won't find a faster way to dress up crisp sugar snap peas than this simply scrumptious recipe. It goes with a variety of entrees and is pretty enough to dish up for company. —Taste of Home Test Kitchen

DASH Diet

Pro: It's free!

Unlike Weight Watchers, this diet does not require any type of fee. You can actually get a ton of books and resources online about the DASH Diet, including this thorough PDF by the National Heart, Lung, and Blood Institute (NHLBI).

Con: No points or prepared meals

The nice thing about being within a program is having the resources for recipes and meal ideas. Following the DASH Diet, however, requires a lot more personal motivation. Although the serving sizes and types of foods are clear on the program, you have to still think of meal ideas and plan everything out—instead of having a program that hands you those plans. If you're tracking your calories, you'll also need to develop some kind of system to do so, since you won't have an app like Weight Watchers for that.

Pro: Top daily servings come from vegetables, fruits, grains and lean meats.

Just like how WW Freestyle encourages people to eat more healthy "free" foods, the DASH Diet encourages dieters to eat more foods—like these blood pressure-lowering foods—from those healthier categories. They are encouraged to eat 6-8 servings of grains, 4-5 servings of fruits (as well as vegetables), and 6 or less servings of lean meat, poultry, or fish. By eating more of these healthier foods, the hope is for dieters to feel full and avoid eating unhealthier, fatty foods.

Con: Limits foods high in saturated fat or sugar

Yes, these foods are not the healthiest for you, but at least Weight Watchers gives you a little breathing room to enjoy a treat every once in a while. On the DASH Diet you do get a weekly quota of sweets, but they won't necessarily be the types of sweets you crave on a Saturday night watching late night television. DASH Diet is great for learning healthy habits, but without a little balance, it could be very easy to make a small slip back down the rabbit hole.

Try these DASH Diet recipes.

Shrimp & Nectarine Salad

For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too. —Mary Ann Lee, Clifton Park, New York

Pork Chops with Tomato Curry

This hearty flavorful dish is great on cold winter nights. I love the sweetness of the apples, the heat of the curry and the bit of almond crunch.—Mary Leverette, Columbia, South Carolina

Overnight Oatmeal

Start this breakfast the night before so you can get some extra sleep in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana

Thai Chicken Pasta Skillet

This gorgeous Bangkok-style pasta has been a faithful standby for many years and always gets loads of praise. For a potluck, we increase it and do it ahead. —Susan Ten Pas, Myrtle Creek, Oregon

Chili-Lime Grilled Pineapple

I love grilled pineapple. This recipe combines the fruit's natural sweetness with the tart and spicy flavors of lime and chili powder. It's great for dessert and even as a side dish with ham or pork chops. —Geraldine Saucier, Albuquerque, New Mexico

Italian Sausage-Stuffed Zucchini

I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish, but it could be a meatless side dish, too. —Donna Marie Ryan, Topsfield, Massachusetts

Spicy Almonds

We like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington

Mimi's Lentil Medley

I made this one summer evening by putting together what I had on hand. My husband gave it his top rating. —Mary Ann Hazen, Rochester Hills, Michigan

Spiced Salmon

This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta

Tomato Green Bean Soup

This colorful soup is delicious any time of year. When I can't get homegrown tomatoes and green beans, I've found that frozen beans and canned tomatoes (or even stewed tomatoes) work just fine. Served with warm breadsticks, this soup is a complete meal. —Bernice Nolan, Granite City, Illinois

Cannellini Bean Hummus

My version of hummus features a delightful nuttiness from tahini, a peanut butter-like paste made from ground sesame seeds. The beans pack a lot of protein so it's a healthy snack for kids. —Marina Castle Kelley, Canyon Country, California

Peppered Sole

My daughter loves this recipe—it's the only way she'll eat fish. To top it off, it's good for her! —Jeannette Baye, Agassiz, British Columbia

Portobello Mushrooms Florentine

A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California

Shrimp Orzo with Feta

Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania

Beef and Blue Cheese Penne with Pesto

Unique and simple to prepare, this delicious pasta dish is filled with fresh flavors, and it's as healthy as it is hearty. Best of all, it takes just 30 minutes to set this meal on the table. —Frances Pietsch, Flower Mound, Texas

Citrus-Herb Pork Roast

The genius combination of seasonings and citrus in this tender roast reminds us why we cherish tasty recipes. It's nice to serve with hot noodles to soak up any extra citrus gravy. —Laura Brodine, Colorado Springs, Colorado

Asparagus with Horseradish Dip

This is a great hot weather party dip. Serve asparagus on a decorative platter with lemon wedges on the side for garnish. A great flavor variation is to use chopped garlic in place of the horseradish. —Mildred Lynn Caruso, Brighton, Tennessee

Grilled Tilapia with Pineapple Salsa

Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish. —Beth Fleming, Downers Grove, Illinois

California Quinoa

I'm always changing this salad up. Here I used tomato, zucchini and olives for a Greek-inspired salad. Try adding a few more favorite fresh veggies you know your family will love. —Elizabeth Lubin, Huntington Beach, California

Peppered Tuna Kabobs

When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia

Cherry-Chicken Lettuce Wraps

I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah

Mango Rice Pudding

Mangoes are my son's favorite fruit, so I was ecstatic to incorporate them into a healthy dessert. You can also use ripe bananas instead of mango, almond extract instead of vanilla, or regular milk in place of soy. —Melissa McCabe, Victor, New York

Asparagus Omelet Tortilla Wrap

Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan

Black Bean & White Cheddar Frittata

This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho

Thai-Style Cobb Salad

This veggie salad is like a mix of Cobb salad and my favorite summer rolls. If you have leftover chicken, toss it in. —Elisabeth Larsen, Pleasant Grove, Utah

Turkey and Vegetable Barley Soup

Using ingredients on hand, I stirred up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too. —Lisa Wiger, St. Michael, Minnesota

Light & Creamy Chocolate Pudding

This pudding is exactly what its name promises—light and creamy. Because it uses soy milk, it's a smart choice if you're lactose intolerant. —Deborah Williams, Peoria, Arizona

Grilled Southwestern Steak Salad

Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it's versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee

Grapefruit, Lime & Mint Yogurt Parfait

Tart grapefruit and lime are balanced with a bit of honey in this cool and easy parfait. —Lois Enger, Colorado Springs, Colorado

Cabbage Roll Skillet

Have a happy helping of this quicker take on something our grandmothers would make. We serve it over brown rice. It also freezes well. —Susan Chickness, Pictou County, Nova Scotia

Layered Hummus Dip

My love for Greece inspired this fast, easy Mediterranean dip. It is fabulous for parties and a delicious way to include garden-fresh veggies on your menu. —Cheryl Snavely, Hagerstown, Maryland

Warm Rice & Pintos Salad

During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia

Garden Vegetable Beef Soup

This soup is my go-to healthy lunch option. It's a great way to eat my vegetables, and it's so comforting during the cold winter months. —Dawn Donald, Herron, Michigan

Raspberry Peach Puff Pancake

Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.

Barbecued Basil Turkey Burgers

My husband built me a patio planter for herbs, so I made a turkey burger featuring fresh basil. We add toppings like provolone, red onion and tomatoes. —Denise Miller, Greeley, Colorado

Fruit & Almond Bites

With big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. —Donna Pochoday-Stelmach, Morristown, New Jersey

Turkey Medallions with Tomato Salad

This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. —Gilda Lester, Millsboro, Delaware

Strawberry-Blue Cheese Steak Salad

At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana

Skinny Quinoa Veggie Dip

Don't let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin

Roasted Sweet Potato & Chickpea Pitas

Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin

Brunch Banana Splits

My whole family loves bananas, fruit and granola for breakfast. I topped all that with yogurt, nuts and honey and called it a split. This is perfect to serve on a busy morning or a special one! —Nancy Heishman, Las Vegas, Nevada

Pretty Peach Tart

When ripe peaches finally arrive at local fruit stands, this is the first recipe I reach for. The tart is perfection—a delightful way to celebrate spring's arrival! You can make the tart with other varieties of fruit, too. —Lorraine Caland, Shuniah, Ontario

Simple Asparagus Soup

My family and friends love this soup. It's elegant and unusual, but the hardest part of making it is occasional stirring. —Kathryn Labat, Raceland, Louisiana

Whole Grain Banana Pancakes

My kids love homemade banana bread, so why not make it in pancake form? These freeze well for a special breakfast any day. —Ally Billhorn, Wilton, Iowa

Almond-Chai Granola

Whether you snack on it by the handful or eat it with milk or yogurt, you'll be happy that you found this granola recipe. —Rachel Preus, Marshall, Michigan

Black Bean & Sweet Potato Rice Bowls

With three hungry boys in my house, dinners need to be quick and filling—it helps to get in some veggies, too. This meal is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey

The Ultimate Fish Tacos

This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. —Yvonne Molina, Moreno Valley, California

Chickpea Mint Tabbouleh

You'll love this salad warm or chilled. For variety, add feta cheese or use this as a filling for stuffed tomatoes or mushrooms. —Brian Kennedy, Kaneohe, Hawaii

Sesame Chicken Veggie Wraps

I'm always on the lookout for fast, nutritious recipes that will appeal to my three little kids. They happen to love edamame, so this is a smart choice for those on-the-go days. —Elisabeth Larsen, Pleasant Grove, Utah

Ricotta, Tomato & Corn Pasta

I love to make healthy meals with produce from my latest farmers market trip. This pasta takes just 30 minutes from pantry to dinner table. You can easily make it a meat entree by adding cooked, shredded chicken. —Jerilyn Korver, Bellflower, California

Pesto Corn Salad with Shrimp

This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California

Breakfast Sweet Potatoes

Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Salmon with Horseradish Pistachio Crust

Impress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York

Southwest Shredded Pork Salad

This knockout shredded pork makes a healthy, delicious and hearty salad with black beans, corn, cotija cheese and plenty of fresh greens. —Mary Shivers, Ada, Oklahoma

White Wine Garlic Chicken

This garlic chicken is great over cooked brown rice or your favorite pasta. Don't forget a sprinkle of Parmesan cheese, too. —Heather Esposito, Rome, New York

Edamame Salad with Sesame Ginger Dressing

This bright baby kale salad is packed with a little bit of everything: hearty greens, a nutty crunch, a zip of citrusy goodness and a big protein punch. It's pure bliss in a bowl. —Darla Andrews, Schertz, Texas

Cilantro Lime Shrimp

A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California

Creamy Lentils with Kale Artichoke Saute

I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan

Quinoa Unstuffed Peppers

This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York

White Beans & Bow Ties

When we have fresh veggies, we toss them with pasta shapes like penne or bow ties. For add-ins, think heirloom tomatoes, onion and garlic. —Angela Buchanan, Longmont, Colorado

The Takeaways

Knowing all of this, if I had to give an opinion, I think I would go for the Weight Watchers diet. I'm a fan of consistent tracking, support groups and having a little balance in my life. However, these DASH Diet recipes are very tempting for me to give that diet a try as well. Which would you choose?

Eat smart with these healthy dinners.

Italian Hot Dish

Nutrition Facts 1 serving: 394 calories, 15g fat (6g saturated fat), 82mg cholesterol, 704mg sodium, 32g carbohydrate (5g sugars, 5g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat. My husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite in our house. —Theresa Smith, Sheboygan, Wisconsin Get Recipe

Taste of Home

Spiced Butternut Squash Chili

Nutrition Facts 1 cup: 261 calories, 8g fat (3g saturated fat), 35mg cholesterol, 704mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 18g protein. I love how a hint of heat with a touch of sweetness from the Gustus Vitae spicy chocolate cinnamon cane sugar adds another layer of flavor to this contest-winning chili recipe from Jeanne Larson of Rancho Santa Margarita, California. —Peggy Woodward, Taste of Home Food Editor Get Recipe

Taste of Home

Curry Pomegranate Protein Bowl

Nutrition Facts 3/4 cup: 367 calories, 9g fat (2g saturated fat), 5mg cholesterol, 327mg sodium, 60g carbohydrate (23g sugars, 9g fiber), 14g protein. This recipe is simple and beautiful. It uses a lot of unique flavors that, when blended together, create an out-of-this-world taste sensation. You can substitute other roasted, salted nuts for the soy nuts and can use warmed berry jam in place of the molasses. —Mary Baker, Wauwatosa, Wisconsin Get Recipe

Taste of Home

Slow-Cooker Sweet Potato Chocolate Mole Soup

Nutrition Facts 1-1/4 cups: 203 calories, 6g fat (2g saturated fat), 0 cholesterol, 511mg sodium, 31g carbohydrate (14g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1 fat. This recipe is perfect for those days when you're craving something just a little bit different. It's spicy, flavorful and a great excuse to open up a bar of chocolate (if you're the type of person who needs an excuse!). —Colleen Delawder, Herndon, Virginia Get Recipe

Spicy Chicken Pumpkin Pizza

Nutrition Facts 1 slice: 225 calories, 9g fat (3g saturated fat), 37mg cholesterol, 504mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat. Think pizza and pumpkin can't go together? This chicken pumpkin pizza will change your mind. The sweetness of the pumpkin paired with the spice of the chipotle peppers makes for a delicious, balanced sauce. I love that this recipe incorporates healthy ingredients in a fun, family-friendly way. —Julie Peterson, Crofton, Maryland Get Recipe

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One-Dish Ground Turkey Sweet Potato Skillet

Nutrition Facts 1-1/3 cups: 318 calories, 14g fat (3g saturated fat), 76mg cholesterol, 628mg sodium, 24g carbohydrate (8g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch. I'm still settling into married life and learning how to balance our busy schedules. This quick one-dish ground turkey sweet potato skillet helps keep us on track throughout the week. —Shannon Barden, Alpharetta, Georgia Get Recipe

Kimchi Cauliflower Fried Rice

Nutrition Facts 1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 high-fat meat, 2 vegetable. This healthier take on kimchi fried rice is one of my favorite recipes because it's customizable. If there's a vegetarian in the family, leave out the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California Get Recipe

Pressure-Cooker Chicken Tortilla Soup

Nutrition Facts 1 cup: 141 calories, 3g fat (0 saturated fat), 25mg cholesterol, 580mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch. Don't be shy about loading up the spices and shredded chicken into your pressure cooker. Chicken tortilla soup tastes great as leftovers the next day. Your family will thank you for this one! —Karen Kelly, Germantown, Maryland Get Recipe

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Pressure-Cooker Beef Brisket in Beer

Nutrition Facts 1 serving: 285 calories, 8g fat (3g saturated fat), 80mg cholesterol, 430mg sodium, 7g carbohydrate (3g sugars, 0 fiber), 39g protein. One bite of this super tender brisket and your family will be hooked! The rich gravy is perfect for spooning over a side of creamy mashed potatoes. —Eunice Stoen, Decorah, Iowa Get Recipe

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Pressure-Cooker Beef Daube Provencal

Nutrition Facts 1 cup beef mixture: 248 calories, 12g fat (4g saturated fat), 74mg cholesterol, 652mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable. My dish is perfect on chilly nights, especially after we have been out chopping wood. The melt-in-your-mouth goodness makes it a staple in my menu rotation. —Brenda Ryan, Marshall, Missouri Get Recipe

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Lemon-Dijon Pork Sheet-Pan Supper

Nutrition Facts 1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber), 39g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1-1/2 fat, 1 vegetable. Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time! —Elisabeth Larsen, Pleasant Grove, Utah Get Recipe

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Slow-Cooked Ropa Vieja

Nutrition Facts 1 serving: 278 calories, 11g fat (5g saturated fat), 72mg cholesterol, 611mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable. I traveled to Cuba a few years ago and had some of the best food imaginable. This dish stuck out, and when I returned home, I began to experiment with making ropa vieja in the slow cooker. I hope you enjoy the flavors of Cuba as much as I do. —Joshua Boyer, Traverse City, Michigan Get Recipe

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Blood Orange Avocado Salad

Nutrition Facts 1 serving: 241 calories, 16g fat (3g saturated fat), 2mg cholesterol, 89mg sodium, 24g carbohydrate (17g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 fruit, 1/2 starch. My refreshing side salad is such a nice addition to our calorie-loaded Thanksgiving dinner. Use regular oranges if you can't find blood oranges. Finely chopped walnuts work well in place of the pomegranate seeds, too. —Nancy Heishman, Las Vegas, Nevada Get Recipe

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Mushroom Marsala with Barley

Nutrition Facts 3/4 cup: 235 calories, 9g fat (2g saturated fat), 7mg cholesterol, 139mg sodium, 31g carbohydrate (6g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable. This filling vegetarian recipe is a tasty mashup of chicken Marsala and mushroom barley soup. It's great as a main dish, but it can also be served, with or without the barley, as a side. —Arlene Erlbach, Morton Grove, Illinois Get Recipe

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Slow-Cooker Butter Chicken

Nutrition Facts 1 cup: 242 calories, 9g fat (3g saturated fat), 102mg cholesterol, 407mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat. This slow-cooker butter chicken recipe is similar to the Middle Eastern version I had in Malaysia. I spent several years there eating a variety of Middle Eastern and Southeast Asian food. Butter chicken was one of my favorite dishes while I was there! —Shannon Copley, Upper Arlington, Ohio Get Recipe

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Orange Pomegranate Salmon

Nutrition Facts 4 ounces cooked salmon: 307 calories, 19g fat (3g saturated fat), 76mg cholesterol, 274mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 fruit. A colorful, festive salmon dish makes an impressive addition to your holiday table—and it is as delicious as it is beautiful. What will no one guess? How easy it is to cook. I serve this with roasted baby potatoes and asparagus for a showstopping meal that is wonderful for special occasions. —Thomas Faglon, Somerset, New Jersey Get Recipe

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Pressure Cooker Indian-Style Chicken and Vegetables

Nutrition Facts 1-1/4 cups: 334 calories, 15g fat (4g saturated fat), 80mg cholesterol, 686mg sodium, 25g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch. This easy Indian-influenced dish is one just about everyone will love. Feel free to add more or less tikka masala sauce according to your taste. —Erica Polly, Sun Prairie, Wisconsin Get Recipe

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Pepper-Stuffed Pork Tenderloin

Nutrition Facts 3 slices: 201 calories, 8g fat (2g saturated fat), 71mg cholesterol, 492mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat. Spicy stuffing balances the delicate flavor of pork in this dish that looks great on the plate—and tastes even better! —Margaret Allen, Abingdon, Virginia Get Recipe

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Pressure-Cooker Curried Pumpkin Risotto

Nutrition Facts 1/2 cup: 163 calories, 3g fat (0 saturated fat), 0 cholesterol, 369mg sodium, 30g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic exchanges: 2 starch, 1/2 fat. This easy pumpkin risotto tastes like fall and gets a flavor boost from the curry. —Andrea Reaves, Stephens City, Virginia Get Recipe

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Lentil, Bacon and Bean Soup

Nutrition Facts 1 cup: 271 calories, 6g fat (2g saturated fat), 9mg cholesterol, 672mg sodium, 41g carbohydrate (7g sugars, 13g fiber), 18g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat. This quick soup feels extra cozy with lots of lentils and a touch of smoky, bacony goodness. You might want to cook up extra—I think it's even better the next day! —Janie Zirbser, Mullica Hill, New Jersey Get Recipe

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Taco Turkey Meat Loaf

Nutrition Facts 1 slice: 211 calories, 11g fat (4g saturated fat), 86mg cholesterol, 456mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat. After buying a supersized package of ground turkey, I made this spicy taco turkey meat loaf using what I had on hand. It's now become a family favorite! I serve it for tailgating parties and it's delicious the next day for sandwiches. —Holly Battiste, Barrington, New Jersey Get Recipe

Fiery Stuffed Poblanos

Nutrition Facts 1 stuffed pepper: 223 calories, 5g fat (2g saturated fat), 15mg cholesterol, 579mg sodium, 32g carbohydrate (9g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat. I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how these stuffed peppers were born. —Amber Massey, Coppell, Texas Get Recipe

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Chickpea Tortilla Soup

Nutrition Facts 1-1/2 cups: 289 calories, 5g fat (0 saturated fat), 0 cholesterol, 702mg sodium, 48g carbohydrate (5g sugars, 9g fiber), 13g protein. This vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it's served. —Julie Peterson, Crofton, Maryland Get Recipe

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North African Chicken and Rice

Nutrition Facts 1 serving: 386 calories, 13g fat (3g saturated fat), 76mg cholesterol, 556mg sodium, 44g carbohydrate (12g sugars, 3g fiber), 25g protein. I'm always looking to try recipes from different cultures, and this one is a huge favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas Get Recipe

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Spicy Pork and Butternut Squash Ragu

Nutrition Facts 1 cup ragu: 195 calories, 8g fat (3g saturated fat), 52mg cholesterol, 426mg sodium, 13g carbohydrate (6g sugars, 2g fiber), 17g protein. Diabetic exchanges: 2 lean meat, 1 starch. This recipe is a marvelously spicy combo that's perfect for cooler fall weather and satisfying after a day spent outdoors. —Monica Osterhaus, Paducah, Kentucky Get Recipe

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Turkey White Chili

Nutrition Facts 1 cup: 288 calories, 12g fat (2g saturated fat), 73mg cholesterol, 635mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat. Growing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes, like this change-of-pace chili. —Kaye Whiteman, Charleston, West Virginia Get Recipe

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Pressure-Cooker Coq au Vin

Nutrition Facts 1 serving: 244 calories, 11g fat (3g saturated fat), 78mg cholesterol, 356mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 23g protein. Diabetic exchanges: 3 lean meat, 1 vegetable, 1/2 fat. Don't be intimidated by the elegant name. The classic French dish is now made easier in one appliance! This Instant Pot coq au vin has all the classic flavors of a rich red wine-mushroom sauce but is so simple to make. My family loves it with whole grain country bread or French bread for dipping into the extra sauce. —Julie Peterson, Crofton, Maryland Get Recipe

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Beef Roast Dinner

Nutrition Facts 1 serving: 304 calories, 8g fat (3g saturated fat), 101mg cholesterol, 533mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 starch. Because this healthy dish is slow-cooked, you can use less expensive roasts with results as mouthwatering as the more costly cuts. Change up the veggies for variety, nutrition or to suit your tastes!—Sandra Dudley, Bemidji, Minnesota Get Recipe

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Butternut Squash Chili

Nutrition Facts 1 cup: 261 calories, 8g fat (3g saturated fat), 35mg cholesterol, 704mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat. Add butternut squash to chili for a tasty, filling, energy-packed dish your whole family will love. Mine does! —Jeanne Larson, Mission Viejo, California Get Recipe

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Tuna Steak on Fettuccine

Nutrition Facts 1 serving: 505 calories, 17g fat (3g saturated fat), 55mg cholesterol, 518mg sodium, 41g carbohydrate (8g sugars, 5g fiber), 42g protein. For something new to do with tuna, I suggest this tangy dish. Although I prefer the marinade on tuna or mahi mahi, it's scrumptious on any fish, grilled, baked or broiled. —Caren Stearns, Austin, Texas Get Recipe

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Pressure-Cooker Pot Roast with Asian Black Bean Sauce

Nutrition Facts 1 serving: 286 calories, 14g fat (5g saturated fat), 89mg cholesterol, 635mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat. I love stir-fry with black bean sauce. This recipe takes that same delicious flavor and combines it with fork-tender pot roast. —Judy Lawson, Chelsea, Michigan Get Recipe

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English Pub Split Pea Soup

Nutrition Facts 1 cup: 141 calories, 1g fat (0 saturated fat), 1mg cholesterol, 193mg sodium, 25g carbohydrate (6g sugars, 9g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat. This family favorite is the same recipe my grandmother used. Now with the magic of the slow cooker, I can spend 15 minutes putting it together, walk away for five hours, and come back to "soup's on." Finish it with more milk if you like your soup a bit thinner. —Judy Batson, Tampa, Florida Get Recipe

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Basic Meat Loaf

Nutrition Facts 1 slice: 226 calories, 10g fat (4g saturated fat), 96mg cholesterol, 276mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch. Since I can't have much salt, I've come up with a recipe for easy meatloaf that is really tasty without it. —Lillian Wittler, Wayne, Nebraska Get Recipe

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Weeknight Chicken Chop Suey

Nutrition Facts 1 cup: 302 calories, 7g fat (1g saturated fat), 63mg cholesterol, 237mg sodium, 34g carbohydrate (20g sugars, 5g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 3 vegetable, 1 fruit, 1 fat. If you'd like a little extra crunch with this colorful chop suey, serve with chow mein noddles. —George Utley, South Hill, Virginia Get Recipe

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Cornish Hens with Wild Rice and Celery

Nutrition Facts 1 each: 257 calories, 7g fat (3g saturated fat), 123mg cholesterol, 564mg sodium, 20g carbohydrate (5g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1/2 fat. Stuffed with a succulent combination of wild rice, mushrooms and dried cranberries, these golden hens are sure to become a special-occasion entree in your home. They're a wonderful change of pace from traditional turkey. —Nancy Horsburgh, Everett, Ontario Get Recipe

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Slow-Cooker Sweet Potato Soup

Nutrition Facts 1-1/4 cups: 215 calories, 3g fat (2g saturated fat), 8mg cholesterol, 637mg sodium, 43g carbohydrate (18g sugars, 5g fiber), 5g protein. I love that I can top this creamy soup with anything my heart desires, which means I can eat it several days in a row without ever having to have it the same way twice. You can substitute fresh onions and celery in this recipe if you prefer, but using the dried version makes it easy to throw together on a weekday morning. —Colleen Delawder, Herndon, Virginia Get Recipe

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Pressure-Cooker Wine-Braised Beef Shanks

Nutrition Facts 3 ounces cooked beef with 1/2 cup sauce: 172 calories, 5g fat (2g saturated fat), 51mg cholesterol, 592mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat. I adapted this from a slow-cooker recipe to one that takes about 2 hours start to finish, using a pressure cooker. Served over egg noodles or rice, it reminds me of Grandma's house. —Helen Nelander, Boulder Creek, California Get Recipe

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Sweet Potato Stew

Nutrition Facts 1-1/4 cups: 265 calories, 7g fat (3g saturated fat), 58mg cholesterol, 532mg sodium, 29g carbohydrate (13g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat. Beef broth and herbs complement the sweet potatoes' subtle sweetness in this hearty stew that's perfect for fall. — Helen Vail, Glenside, Pennsylvania Get Recipe

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Pressure-Cooker Spicy Lime Chicken

Nutrition Facts 1 serving: 132 calories, 3g fat (1g saturated fat), 64mg cholesterol, 420mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat. This tender chicken with a light lime flavor is a natural as a filling for tacos, but my son Austin also loves it spooned over cooked rice and sprinkled with his favorite taco toppings. —Christine Hair, Odessa, Florida Get Recipe

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Italian Spaghetti Salad Recipe

Nutrition Facts 1 cup: 158 calories, 3g fat (1g saturated fat), 1mg cholesterol, 168mg sodium, 26g carbohydrate (4g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat. This attractive, fresh-tasting salad can conveniently be made the night before. It makes enough for a crowd! —Lucia Johnson, Massena, New York Get Recipe

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Cabbage Barley Soup

Nutrition Facts 1-1/2 cups: 197 calories, 1g fat (0 saturated fat), 0 cholesterol, 678mg sodium, 39g carbohydrate (7g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat. My neighbor had an abundance of cabbage, so a group of us had a contest to see who could come up with the best cabbage dish. My vegetarian cabbage soup was the clear winner—they ate the whole pot! —Lorraine Caland, Shuniah, Ontario Get Recipe

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Firehouse Chili

Nutrition Facts 1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch. As one of the cooks at the firehouse, I used to prepare meals for 10 men. This chili recipe was among their favorites. —Richard Clements, San Dimas, California Get Recipe

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Pressure-Cooker Italian Shrimp 'n' Pasta

Nutrition Facts 1-1/2 cups: 418 calories, 12g fat (2g saturated fat), 165mg cholesterol, 611mg sodium, 40g carbohydrate (10g sugars, 4g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2-1/2 starch, 1 fat. This dish will remind you a bit of classic shrimp Creole, but it has a surprise Italian twist. Pressure cooking gives it hands-off ease—perfect for company. —Karen Edwards, Sanford, Maine Get Recipe

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Sweet Potato Chili with Turkey

Nutrition Facts 1-1/2 cups: 243 calories, 6g fat (1g saturated fat), 52mg cholesterol, 606mg sodium, 27g carbohydrate (5g sugars, 7g fiber), 20g protein. Diabetic exchanges: 2 starch, 2 lean meat. My slow-cooker chili is packed with flavor. Swapping ground turkey for ground beef lightens it up, and sweet potato puree sneaks in a healthy dose of vitamin A. —Rachel Lewis, Danville, Virginia Get Recipe

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Kale and Fennel Skillet

Nutrition Facts 3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: 2 vegetable, 1 lean meat, 1 fat. I love to mix different vegetables together and use unexpected herbs and spices to change things up. If you can't find apple sausage for this skillet, a good mild Italian sausage would work just fine. —Patricia Levenson, Santa Ana, California Get Recipe

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Thai Chicken Lettuce Cups

Nutrition Facts 1 lettuce cup: 93 calories, 1g fat (0 saturated fat), 21mg cholesterol, 162mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 9g protein. Lettuce wraps make light, lively appetizers. These are easy to make because the slow cooker does most of the work. Just load it up and let things get cooking. When the chicken is cooked, just shred and serve. —Robin Haas, West Roxbury, Massachusetts Get Recipe

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Pressure-Cooker Andouille Lentil Chili

Nutrition Facts 1 cup: 267 calories, 8g fat (2g saturated fat), 44mg cholesterol, 849mg sodium, 38g carbohydrate (11g sugars, 6g fiber), 17g protein. This recipe has been in my family for a number of years and it's still a hit today. The smoky flavor of the andouille sausage adds a lot to humble lentils. And you can make it in either a pressure cooker or a slow cooker. —Melody Gow, Mead, Washington Get Recipe

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Carrot and Kale Vegetable Saute

Nutrition Facts 3/4 cup: 101 calories, 5g fat (2g saturated fat), 10mg cholesterol, 251mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch. Thanks to fresh veggie dishes like this one, I almost forget I'm wheat- and gluten-free. Bacon adds another layer of flavor and depth to this gorgeous side dish. —Darla Andrews, Schertz, Texas Get Recipe

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Makeover Meatless Lasagna

Nutrition Facts 1 piece: 258 calories, 9g fat (4g saturated fat), 48mg cholesterol, 498mg sodium, 26g carbohydrate (9g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch. If you've never tried tofu before, this is the best recipe to give it a try. It blends in with all the other ingredients, adding protein without the fat and calories of ground beef. —Mary Lou Moeller, Wooster, Ohio Get Recipe

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Vegetable Lentil Soup

Nutrition Facts 1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein. Here's a healthy slow-cooker soup that's ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin Get Recipe

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Source: https://www.tasteofhome.com/article/weight-watchers-vs-dash-diet/

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