Name: Spinach Dip
Yield: 24 4 Tablespoon Servings
Ingredients: 2 cup 2% fat cottage cheese; 1 cup plain nonfat Greek yogurt; 1/4 cup red onion (chopped); 8 ounces water chestnuts (chopped); 1/2 cup carrots (grated); 10 ounces frozen spinach (thawed and drained); 2 tablespoons Worcestershire sauce; 1 tablespoon lemon juice; 1 1/2 teaspoon garlic powder; 1 teaspoon onion powder; 1/2 teaspoon ground black pepper; 1/2 teaspoon salt; 1 pound baby carrots; 2 cups cucumber (sliced); 10 ounces whole wheat crackers

Spinach Dip

October 6, 2026 by dinnertonight

Looking for a nutritious appetizer or snack? This Spinach Dip is packed with flavor and wholesome ingredients!

High in protein from cottage cheese
Loaded with vitamins and minerals from spinach
A great source of calcium for bone health
Creamy, delicious, and lower in fat than many traditional dips

Serve with fresh vegetables, whole grain crackers, or pita chips for a satisfying snack everyone will enjoy.

Healthy eating doesn’t have to mean giving up your favorite foods. Simple ingredient swaps can add nutrition while keeping great taste!

Give this nutritious dip a try and let us know what you think!

Spinach Dip

Servings

24 4 Tablespoon Servings

Servings

24 4 Tablespoon Servings

Spinach Dip

Servings

24 4 Tablespoon Servings

Servings

24 4 Tablespoon Servings

Ingredients

2 cup 2% fat cottage cheese
1 cup plain nonfat Greek yogurt
1/4 cup red onion chopped
8 ounces water chestnuts chopped
1/2 cup carrots grated
10 ounces frozen spinach thawed and drained
2 tablespoons Worcestershire sauce
1 tablespoon lemon juice
1 1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1 pound baby carrots
2 cups cucumber sliced
10 ounces whole wheat crackers

Servings: 4 Tablespoon Servings

Units:

Instructions

In a food processor add the cottage cheese and blend till smooth. Add to a large mixing bowl.
Add Greek yogurt to the cottage cheese mixture and combine.
Add the red onion, water chestnuts, grated carrots, spinach, Worcestershire sauce, lemon juice, garlic powder, onion powder, black pepper and salt to the cottage cheese mixture. Stir until combined and refrigerate for at least 2 hours before serving.
Place spinach dip in and serving bowl and serve with baby carrots, cucumbers and whole wheat crackers.

Recipe Notes

Smokey Chicken, Black Bean, Sweet Potato Burrito

August 4, 2026 by dinnertonight

Microwave burritos get a serious upgrade with this easy yet tasty recipe that can be made at home or in a dorm room! Packed with protein from rotisserie chicken and black beans, and filling fiber from the diced sweet potatoes and whole wheat tortilla, this burrito is sure to keep you full and satisfied through long class or work days, late night study sessions, or whatever you have planned for the day.

And if the smoky southwest flavors don’t win you over, the easy blender salsa (made from a mix of easy to store pantry essentials, and fresh peppers, cilantro, and lime juice for pizzazz) is sure to be one you turn to again and again!

smokey chicken,black bean and sweet potato burrito

Smokey Chicken, Black Bean, Sweet Potato Burrito

Servings

4 burritos

Servings

4 burritos

Smokey Chicken, Black Bean, Sweet Potato Burrito

Servings

4 burritos

Servings

4 burritos

Ingredients

Ingredients:

2 cups skinless rotisserie chicken diced
15 ounces can No Salt Added Black Beans
3/4 cup steamable frozen diced sweet potatoes
3/4 teaspoon chili powder
1/2 teaspoon cumin
4 8 inch low-carb tortillas

14.5 ounces can no-salt-added diced tomatoes
2 garlic cloves
1/4 cup fresh cilantro
1 medium jalapeno
1/2 medium red onion
1/4 teaspoon cumin
1/2 teaspoon salt

Optional

sliced fresh avocado

Servings: burritos

Units:

Instructions

In a medium size, microwave-safe bowl, combine chicken and drained and rinsed black beans. Microwave for 1-2 minutes until warm.
Microwave sweet potatoes for recommended time on bag for your microwave wattage. Let stand in the microwave for 1 minute.
Add sweet potatoes into the bowl with chicken and black beans. Season mixture with chili powder and cumin, and mix thoroughly to coat.
Fill each of the tortillas with about ¼ of the mixture. Top with fresh avocado if desired.
In a blender, combine diced tomatoes, peeled garlic cloves, washed cilantro, red onion, fresh jalapeno, and cumin. Blend until smooth.
Serve burritos with salsa. Enjoy!

Recipe Notes

Nutrition label does not include optional ingredients

Chicken Taco Wraps with Spicy Sauce

April 16, 2026 by dinnertonight

Loaded with veggies and rotisserie chicken, this wrap comes together fast and disappears even faster. A weeknight win you can take anywhere.

Chicken Taco Wraps with Spicy Sauce

Servings

6 servings

Servings

6 servings

Chicken Taco Wraps with Spicy Sauce

Servings

6 servings

Servings

6 servings

Ingredients

Taco Filling

3 cups rotisserie chicken pulled and shredded from whole chicken
6 large whole grain wraps
1 cup bell pepper sliced
1 cup red onion sliced
1 cup Corn fresh or frozen
1/2 cup low sodium black beans drained & rinsed
1/2 Tablespoon Avocado Oil
3 cups shredded romaine lettuce
1/2 cup fresh cilantro chopped

Spice Mix

1 teaspoon paprika
1/2 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon black pepper

Spicy Cream Sauce

1/2 cup non-fat plain greek yogurt
3/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon fresh lime juice
1 teaspoon fresh chopped chives
1/2 teaspoon dried dill
1/4 teaspoon salt
1 teaspoon paprika
1 teaspoon ground cumin
1 tablespoons water to thin dressing

Servings: servings

Units:

Instructions

In a large skillet, add avocado oil, bell pepper, onions, shredded chicken, corn and black beans. Sprinkle spice mix over mixture in skillet. Cook on medium heat until bell pepper and onions are softened and chicken is warmed to temperature of 165 degrees F.
While chicken mixture is cooking, prepare spicy cream sauce in a separate bowl. Add Greek yogurt, spices, chopped chives, and lime juice. Mix until smooth. Use 1 to 2 Tbsp of water to thin sauce to your desired dipping consistency.
When wrap mixture is done cooking, assemble wraps.
Using 1 whole wheat wrap, add ½ cup shredded romaine lettuce, 1 cup of chicken mixture from skillet. Top with shredded cheese, picante sauce, drizzle spicy cream sauce and cilantro. Roll tightly and cut in half to serve.

Recipe Notes

Roasted Veggie Barley Bowl

February 20, 2026 by Dinner Tonight

This Roasted Veggie Barley Bowl features barley, an ancient grain that’s naturally high in fiber and rich in beta-glucan, a type of soluble fiber that supports heart health.

Barley’s nutty flavor pairs perfectly with roasted vegetables, making this a simple, satisfying way to add more whole grains and fiber to your plate during Heart Health Month. Small swaps, like choosing ancient grains, can make a big impact over time.

Roasted Veggie Barley Bowl

Servings

4 1.5 cup servings

Servings

4 1.5 cup servings

Roasted Veggie Barley Bowl

Servings

4 1.5 cup servings

Servings

4 1.5 cup servings

Ingredients

Grain Base

1 cup dry pearled barley
3 cups low-sodium vegetable broth or water

Roasted Vegetables

1 cup broccoli florets
1 cup carrots chopped
1 cup zucchini chopped
1 small red onion chopped
1 Tablespoon olive oil
1/2 tsp garlic powder
1/2 tsp dried thyme
1/4 tsp black pepper

Simple Lemon Dressing

2 Tablespoons olive oil
2 Tablespoons lemon juice
1 teaspoon dijon mustard
1 teaspoon dried parsley
1/4 teaspoon garlic powder

Toppings

1/4 cup low fat feta

Servings: 1.5 cup servings

Units:

Instructions

Rinse barley under cold water.
Combine barley and broth in a saucepan.
Bring to a boil, reduce heat to low, cover, and simmer 30–40 minutes until tender.
Drain excess liquid if needed; set aside.
While the barley is cooking, preheat oven to 400°F.
Toss vegetables with olive oil, garlic powder, thyme, and pepper.
Spread evenly on a baking sheet.
Roast 20 minutes, stirring halfway, until tender and lightly browned.
While the barley and vegetables are cooking whisk together olive oil, lemon juice, mustard, parsley, and garlic.
Combine cooked barley and roasted vegetables.
Drizzle with dressing and toss gently.
Top with feta.

Recipe Notes

Barley Bowl Nutrition Facts Serving size 1 1/2 cups (359g) 4 Amount per serving Calories 350 % Daily Value Total Fat 12 g 15 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 5 mg 2 % Sodium 330 mg 14 % Total Carbohydrate 49 g 18 % Dietary Fiber 11 g 39 % Total Sugars 5 g Added Sugars 0 g 0 % Protein 9 g Vitamin D 0 mcg 0 % Calcium 90 mg 6 % Iron 2 mg 10 % Potassium 400 mg 8 %

Warm Bean and Arugula Salad

February 5, 2026 by Dinner Tonight

Beans, greens, and grains-oh, my!

Our Warm Bean and Arugula Salad is a surefire recipe to pump up the heart-healthy fiber in your day, keeping you full and satisfied.

This bright and fresh salad features classic Tuscan flavors like pesto, garlic, and lemon, while also delivering almost half of your daily fiber needs in each serving!

Substantial and balanced enough for a light lunch on it’s own, but this warm winter salad is also delicious served alongside chicken, beef, or fish.

Serve it warm (per recipe instructions), or chilled for a refreshing twist. Either way, this recipe is a winner!

Warm Bean and Arugula Salad

Servings

8 servings

Servings

8 servings

Warm Bean and Arugula Salad

Servings

8 servings

Servings

8 servings

Ingredients

2 cups pearl barley rinsed and drained
3 tablespoons Homemade Pesto Dinner Tonight Recipe-see recipe for full ingredient list
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 clove garlic grated or minced
3/4 teaspoon kosher salt adjust to taste
1/2 teaspoon freshly cracked black pepper
30 ounce can white beans such as cannellini beans or Great Northern rinsed and partially drained (reserve about half of each can of liquid after rinsing and draining for cooking)
15 ounce can red kidney beans drained and rinsed
1/3 cup chopped sun-dried tomatoes julienne style
1/2 small red onion thinly sliced
2 cups fresh arugula chopped

Servings: servings

Units:

Instructions

In a medium saucepan, combine the rinsed barley with 2 cups water. Bring to a boil, reduce heat to a very low simmer. Cover the pan and cook for 20 minutes or until still a bit al dente. Remove from heat and let stand for 2-3 minutes. Fluff with a fork and let cool.
In a small bowl, whisk together the pesto, lemon juice, red wine vinegar, olive oil, garlic, salt and pepper.
In a skillet, add the white beans (with reserved liquid) and kidney beans, sun-dried tomatoes, and onions. Heat on stove over medium heat until warm, then add in the cooked barley and stir to mix.
Stir the pesto dressing into the skillet of beans. Toss gently to coat everything with pesto dressing.
Add chopped arugula to top beans. Serve while warm.

Recipe Notes

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