43 Healthy Italian Dinners That Are Guilt-Free

Updated on Sep. 18, 2024

Your favorite Italian dishes don't have to be guilty pleasures anymore.

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Red Clam Sauce

Total Time 3 hours 25 min
Servings 4 servings
From the Recipe Creator: This recipe tastes like an Italian restaurant specialty and cooks while you take care of other things. What a marvelous way to jazz up pasta sauce! —JoAnn Brown, Latrobe, Pennsylvania
Nutrition Facts: 1 cup sauce with 3/4 cup cooked linguine: 305 calories, 5g fat (0 saturated fat), 15mg cholesterol, 553mg sodium, 53g carbohydrate (14g sugars, 7g fiber), 15g protein.
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Shrimp Pesto Pasta

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Fresh basil and dash of red pepper puts zip in this lively shrimp pesto pasta. — Gloria Jones Grenga, Newnan, Georgia
Nutrition Facts: 1 cup: 393 calories, 12g fat (2g saturated fat), 103mg cholesterol, 406mg sodium, 47g carbohydrate (3g sugars, 3g fiber), 23g protein.
3/43

Honeydew & Prosciutto Salad

Total Time 30 min
Servings 12 servings
From the Recipe Creator: For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint. —Julie Merriman, Seattle, Washington
Nutrition Facts: 1 serving: 186 calories, 12g fat (4g saturated fat), 23mg cholesterol, 294mg sodium, 15g carbohydrate (13g sugars, 1g fiber), 7g protein. Diabetic Exchanges: 1 fruit, 1 vegetable, 1 medium-fat meat, 1 fat.
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Turkey Sausage with Pasta

Total Time 30 min
Servings 6 servings
From the Recipe Creator: If you're looking for recipes with turkey sausage, stop here. This has the perfect blend of meaty, veggie and cheesy goodness. You'll be craving what's good for you when this pasta dish is on the menu. —Mary Tallman, Arbor Vitae, Wisconsin
Nutrition Facts: 1 cup sausage mixture with 1 cup pasta: 396 calories, 10g fat (3g saturated fat), 51mg cholesterol, 679mg sodium, 54g carbohydrate (9g sugars, 5g fiber), 24g protein.
5/43

Watermelon Gazpacho

Total Time 25 min
Servings 4 servings (1 quart)
From the Recipe Creator: My refreshing gazpacho is a delightfully simple, elegant dish. Serve as a side or with pita and hummus for a meal. —Nicole Deelah, Nashville, Tennessee
Nutrition Facts: 1 cup: 58 calories, 0 fat (0 saturated fat), 0 cholesterol, 599mg sodium, 18g carbohydrate (15g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Penne with Veggies and Black Beans

Total Time 25 min
Servings 2 servings
From the Recipe Creator: Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana
Nutrition Facts: 1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein.
7/43

Spring Green Risotto

Total Time 45 min
Servings 8 servings
From the Recipe Creator: Once a week I create a new recipe for my blog, An Officer and a Vegan. I first made this risotto when I needed something cheerful and comforting. It would be fantastic with asparagus, zucchini or summer squash, but use whatever veggies are in season. —Deanna McDonald, Grand Rapids, Michigan
Nutrition Facts: 3/4 cup: 198 calories, 3g fat (1g saturated fat), 2mg cholesterol, 477mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 5g protein.
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Whole Wheat Veggie Pizza

Total Time 1 hour
Servings 2 pizzas (6 slices each)
From the Recipe Creator: A wonderful crust layered with herbed tomato sauce and toppings encourages my family of six to dig right in to this low-fat main course. —Denise Warner, Red Lodge, Montana
Nutrition Facts: 1 slice: 190 calories, 6g fat (2g saturated fat), 8mg cholesterol, 234mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 vegetable, 1/2 fat.
9/43

Arugula Salad with Shaved Parmesan

Total Time 15 min
Servings 4 servings
From the Recipe Creator: Try this simple arugula salad recipe for a fresh side the whole family will love. It combines fresh peppery greens with tasty golden raisins, crunchy almonds and shaved parmesan. —Nicole Rash, Boise, Idaho
Nutrition Facts: 1 cup: 181 calories, 15g fat (3g saturated fat), 4mg cholesterol, 242mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1/2 starch.
10/43

Tuna Steak on Fettuccine

Total Time 30 min
Servings 2 servings
From the Recipe Creator: 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
Nutrition Facts: 1 serving: 505 calories, 17g fat (3g saturated fat), 55mg cholesterol, 518mg sodium, 41g carbohydrate (8g sugars, 5g fiber), 42g protein.
11/43

Tuscan Portobello Stew

Total Time 40 min
Servings 4 servings
From the Recipe Creator: Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts: 1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
12/43

Italian Sausage Veggie Skillet

Total Time 30 min
Servings 6 servings
From the Recipe Creator: We love Italian sausage sandwiches, but because the bread isn't diet-friendly for me, I created this recipe to satisfy my craving. If you like some heat, use hot peppers in place of the sweet peppers. —Tina Howells, Salem, Ohio
Nutrition Facts: 1-1/3 cups: 251 calories, 6g fat (1g saturated fat), 28mg cholesterol, 417mg sodium, 35g carbohydrate (4g sugars, 6g fiber), 16g protein. Diabetic exchanges: 2 vegetable, 2 lean meat, 1-1/2 starch.
13/43

Minestrone Soup

Total Time 1 hour 5 min
Servings 11 servings (2-3/4 quarts)
From the Recipe Creator: This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts: 1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
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Rosemary Chicken with Spinach & Beans

Total Time 30 min
Servings 4 servings
From the Recipe Creator: With two young boys constantly on-the-go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Nutrition Facts: 1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.
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Marinated Tomatoes

Total Time 10 min
Servings 8 servings
From the Recipe Creator: My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts: about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
16/43

Grilled Basil Chicken and Tomatoes

Total Time 25 min
Servings 4 servings
From the Recipe Creator: 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 tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania
Nutrition Facts: 1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
17/43

Rigatoni Chard Toss

Total Time 45 min
Servings 10 servings
From the Recipe Creator: I had to get my firefighter husband to eat more fruits and veggies to lower his cholesterol and triglycerides. Fresh chard and tomatoes add a lot of fiber and vitamins to our diets, but we love this recipe for the flavor. While he would never admit to eating "health food" around the firehouse, this dish is one of many that made his trips to the doctor much more pleasant! —Carolyn Kumpe, El Dorado, California
Nutrition Facts: 3/4 cup: 159 calories, 4g fat (1g saturated fat), 3mg cholesterol, 291mg sodium, 24g carbohydrate (2g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
18/43

Cacciatore Chicken Breasts

Total Time 30 min
Servings 2 servings
From the Recipe Creator: JoAnn McCauley of Dubuque, Iowa shares her version of traditional Chicken Cacciatore with this easy recipe. The tasty sauce and chicken can be served over rice or noodles. If you want to lower the sodium, use garlic powder instead of garlic salt.
Nutrition Facts: 1 chicken breast half with 3/4 cup sauce: 272 calories, 10g fat (2g saturated fat), 78mg cholesterol, 462mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1-1/2 fat.
19/43

Caprese Skewers

Total Time 10 min
Servings 12 kabobs
From the Recipe Creator: Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
Nutrition Facts: 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

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Beef and Shells

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I fix this supper when I'm pressed for time. It's as tasty as it is fast. Team it with salad, bread and fruit for a comforting meal. —Donna Roberts, Manhattan, Kansas
Nutrition Facts: 1-1/4 cups: 344 calories, 11g fat (4g saturated fat), 71mg cholesterol, 815mg sodium, 35g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

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Pork Stew

Total Time 5 hours 15 min
Servings 8 servings (2 quart)
From the Recipe Creator: Try this comforting stew that's easy to put together, but it tastes like you've been working hard in the kitchen all day. It's even better served over polenta, egg noodles or mashed potatoes. —Nancy Elliot, Houston, Texas
Nutrition Facts: 1 cup (calculated without potatoes): 177 calories, 4g fat (1g saturated fat), 64mg cholesterol, 698mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.

22/43

Pizza Spaghetti

Total Time 50 min
Servings 6 servings
From the Recipe Creator: The idea for this recipe came to me when I saw someone dip a slice of pizza into a pasta dish. My wife and kids love it, and so do my friends! —Robert Smith, Las Vegas, Nevada
Nutrition Facts: 1-1/3 cups: 354 calories, 9g fat (3g saturated fat), 57mg cholesterol, 512mg sodium, 45g carbohydrate (11g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
23/43

Three-Green Salad

Total Time 15 min
Servings 12 servings (about 3/4 cup dressing)
From the Recipe Creator: For a crisp, refreshing side dish, this tasty salad can't be beat. It's the perfect salad to go with lasagna. —Gina Squires, Salem, Oregon
Nutrition Facts: 1 cup salad with 1 tablespoon dressing: 136 calories, 12g fat (2g saturated fat), 1mg cholesterol, 51mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
24/43

Tuscan Chicken and Beans

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Rosemary and beans make a nice rustic Italian meal in this flavorful dish. —Marie Rizzio, Interlochen, Michigan
Nutrition Facts: 1 cup: 216 calories, 3g fat (1g saturated fat), 63mg cholesterol, 517mg sodium, 17g carbohydrate (1g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
25/43

Makeover Easy Beef-Stuffed Shells

Total Time 1 hour 30 min
Servings 10 servings
From the Recipe Creator: Enjoy the convenience of this make-ahead dish or bake right away. Either way, it has half the saturated fat of the original recipe but is just as meaty. —Blair Lonergan, Rochelle, Virginia
Nutrition Facts: 2 stuffed shells: 295 calories, 12g fat (5g saturated fat), 70mg cholesterol, 436mg sodium, 23g carbohydrate (7g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
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Vegetarian Stuffed Shells

Total Time 50 min
Servings 8 servings
From the Recipe Creator: When my aunt first told me about these shells, they sounded like a lot of work—but the recipe whips up in no time. Sometimes I add a little cooked bacon to the ricotta filling. —Amelia Hopkin, Salt Lake City, Utah
Nutrition Facts: 3 stuffed shells: 279 calories, 8g fat (5g saturated fat), 26mg cholesterol, 725mg sodium, 36g carbohydrate (8g sugars, 4g fiber), 18g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
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Zucchini Lasagna

Total Time 1 hour
Servings 6 servings
From the Recipe Creator: We plant zucchini every year and always seem to have more than we can use! This hearty zucchini lasagna is a delicious way to use an abundant crop. —Charlotte McDaniel, Williamsville, Illinois
Nutrition Facts: 1 serving: 273 calories, 13g fat (5g saturated fat), 92mg cholesterol, 725mg sodium, 14g carbohydrate (6g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
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Sausage-Stuffed Zucchini

Total Time 50 min
Servings 6 servings
From the Recipe Creator: 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 too. —Donna Marie Ryan, Topsfield, Massachusetts
Nutrition Facts: 2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch.
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Chicken Marsala

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This is one of my favorite dishes to order in restaurants, so I created a version that I could make in a flash on a weeknight at home. —Trisha Kruse, Eagle, Idaho
Nutrition Facts: 1 serving: 493 calories, 11g fat (2g saturated fat), 78mg cholesterol, 279mg sodium, 50g carbohydrate (4g sugars, 7g fiber), 40g protein.
30/43

Quick Turkey Scallopini

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Here's one of my most-requested recipes, thanks to the special white wine and mustard sauce. It makes an ordinary weeknight dinner feel like a little party. —Susan Warren, North Manchester, Indiana
Nutrition Facts: 4 ounces cooked turkey with about 2 tablespoons sauce : 263 calories, 8g fat (2g saturated fat), 88mg cholesterol, 194mg sodium, 11g carbohydrate (2g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1 fat.
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Sweet Onion & Sausage Spaghetti

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Sweet onion seasons turkey, adding rich flavor to Mary Relyea’s wholesome pasta dish. At home in Canastota, New York, she tosses it together with light cream, basil and tomatoes for a quick, springy meal in minutes.
Nutrition Facts: 1-1/2 cups: 334 calories, 12g fat (4g saturated fat), 46mg cholesterol, 378mg sodium, 41g carbohydrate (8g sugars, 6g fiber), 17g protein. Diabetic exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1 fat.
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Tuscan Pork Stew

Total Time 8 hours 45 min
Servings 8 servings (2 quarts)
From the Recipe Creator: Tender chunks of pork slowly cook in a nicely seasoned, wine-infused sauce. Add some crushed red pepper flakes to this pork stew for a little extra kick.—Penny Hawkins, Mebane, North Carolina
Nutrition Facts: 1 cup: 235 calories, 7g fat (2g saturated fat), 42mg cholesterol, 548mg sodium, 21g carbohydrate (14g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
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Italian Hot Dish

Total Time 1 hour 10 min
Servings 4 servings
From the Recipe Creator: 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 healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin
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.
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Elegant Pork Marsala

Total Time 30 min
Servings 6 servings
From the Recipe Creator: Wine and mushrooms lend elegance to this oh-so-simple pork dish. Use pre-sliced mushrooms and minced garlic to save time. Cleanup is one-pan easy. —Kim Gillis, High Falls, New York
Nutrition Facts: 1 pork chop with 1/3 cup sauce: 232 calories, 10g fat (3g saturated fat), 60mg cholesterol, 161mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
35/43

Slow-Cooker Ratatouille

Total Time 3 hours 20 min
Servings 10 servings
From the Recipe Creator: Not only does this classic recipe make a phenomenal side dish, you can also serve it with sliced French bread for a warm and easy appetizer. Try it in the summer with your garden-fresh vegetables. —Jolene Walters, North Miami, Florida
Nutrition Facts: 3/4 cup: 116 calories, 5g fat (1g saturated fat), 0 cholesterol, 468mg sodium, 18g carbohydrate (10g sugars, 6g fiber), 3g protein. Diabetic exchanges: 1 starch, 1 fat.

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Chicken with Mushroom Sauce

Total Time 25 min
Servings 4 servings
From the Recipe Creator: It looks impressive, but this mouthwatering chicken and mushroom sauce comes together in no time. I think its flavor rivals that of many full-fat entrees found in fancy restaurants. —Jennifer Pemberton, Muncie, Indiana
Nutrition Facts: 1 serving: 225 calories, 9g fat (3g saturated fat), 71mg cholesterol, 541mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.

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Saucy Vegetable Tofu

Total Time 20 min
Servings 6 servings
From the Recipe Creator: This is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it "Riga-Tonya." It's a great dinner and a nice way to prepare yummy vegetables for the kids. —Sandra Eckert, Pottstown, Pennsylvania
Nutrition Facts: 1-1/4 cups tofu mixture with 2/3 cup pasta: 274 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.
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Shrimp Puttanesca

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I throw together these bold ingredients for a feisty seafood pasta. —Lynda Balslev, Sausalito, California
Nutrition Facts: 1 cup shrimp mixture: 228 calories, 12g fat (2g saturated fat), 140mg cholesterol, 579mg sodium, 8g carbohydrate (3g sugars, 1g fiber), 20g protein.
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Shrimp Piccata

Total Time 25 min
Servings 4 servings
From the Recipe Creator: I serve this easy shrimp piccata recipe with crusty French bread and asparagus. —Holly Bauer, West Bend, Wisconsin
Nutrition Facts: 1-1/2 cups: 295 calories, 9g fat (1g saturated fat), 139mg cholesterol, 715mg sodium, 27g carbohydrate (2g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
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Pesto Halibut

Total Time 20 min
Servings 6 servings
From the Recipe Creator: The mildness of halibut contrasts perfectly with the robust flavor of pesto in this recipe. It takes only minutes to get the fish ready for the oven, leaving you plenty of time to get started on your side dishes. Nearly anything goes well with this entree. —April Showalter, Milwaukee, Wisconsin
Nutrition Facts: 1 fillet: 188 calories, 7g fat (1g saturated fat), 36mg cholesterol, 481mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
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Honey Balsamic Salmon

Total Time 30 min
Servings 8 servings
From the Recipe Creator: Look no further—you’ve just found the first, last and only way you’ll ever want to fix salmon again. The sweet and tangy flavors blend beautifully in this easy-to-remember honey balsamic salmon recipe. —Mary Lou Timpson, Centennial Park, Arizona
Nutrition Facts: 1 fillet: 319 calories, 17g fat (3g saturated fat), 85mg cholesterol, 323mg sodium, 9g carbohydrate (8g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.
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Italian Pork and Potato Casserole

Total Time 55 min
Servings 6 servings
Nutrition Facts: 1 pork chop with 1 cup potatoes and 1/2 cup sauce: 412 calories, 11g fat (4g saturated fat), 84mg cholesterol, 506mg sodium, 38g carbohydrate (10g sugars, 4g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2-1/2 starch.
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Chicken Cacciatore

Total Time 1 hour 45 min
Servings 6 servings
From the Recipe Creator: This chicken cacciatore recipe makes a good Sunday dinner, since the recipe is so simple to prepare. It's inexpensive besides and loaded with lots of vegetables. —Barbara Roberts, Courtenay, British Columbia
Nutrition Facts: 1 serving: 517 calories, 25g fat (8g saturated fat), 112mg cholesterol, 790mg sodium, 28g carbohydrate (13g sugars, 6g fiber), 39g protein.