Quick, filling, tasty: Three different healthy dishes that happen to be packed with flavor

Making delicious food that’s also able to keep me full and on track with my weight-loss journey is critical to me sticking with a healthier lifestyle. All of my recipes are balanced and delicious regardless of whether or not you’re trying to lose weight. At My Bizzy Kitchen, we don’t make diet food taste good — we make good food that is healthier. These three recipes are tasty and perfect for adding to your dinner rotation.

My Asian Zing Chicken Nuggets are crunchy, saucy, savory and a little spicy. They are versatile as you can add them to a lettuce wrap, eat them with rice, alone, or even on a salad. The tang from the rice vinegar mixed with the garlic and lemon really gives these a bright flavor. These upgraded adult nuggets will have you addicted after the first bite.

Chicken Bolognese is the perfect lightened-up classic for nights when you want something more hearty. It’s also a great way to sneak in extra veggies or even hide them if your kids aren’t fans. Pasta is typically a great weeknight dish since it comes together so quickly, and this Bolognese only takes 30 minutes to cook, so it won’t be too time-intensive to pair with your pasta. It’s rich, cozy and indulgent for a healthier version of beef Bolognese.

While this last recipe might feel like a wild card, I want people to know how easy it is to make falafel. It can be challenging to create quick, filling dishes that taste amazing and are easy to put together. When a recipe has all of those, it’s a total winner. Falafel is packed with flavor and has a crispy crust while still a little soft in the middle. With a dip of tzatziki, it’s a creamy veggie-packed stunner that will make you think you spent all day in the kitchen.

• My Bizzy Kitchen runs once a month in Food. Follow Biz Velatini on her blog at mybizzykitchen.com/, on Instagram at instagram.com/mybizzykitchen/?hl=en and Facebook at facebook.com/mybizzykitchen.

Asian Zing Chicken Nuggets

8 ounces boneless, skinless chicken breasts cut into bite-sized pieces

1/3 cup flour (you'll only use 1/4 cup though)

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 cup liquid egg whites

1 teaspoon grape seed oil

avocado oil spray

For the sauce:

2 teaspoons cornstarch

4 teaspoons rice vinegar

1/2 cup no-calorie sweetener (I used Truvia Sweet Complete)

2 tablespoons soy sauce

1 teaspoon lemon juice

2 teaspoons minced garlic

1/4 teaspoon ground ginger

1/2 teaspoon garlic powder

1/2 teaspoon black pepper

1 tablespoon sambal oelek (chili garlic paste)

Heat a skillet with the grape seed oil and avocado oil spray over medium heat.

Mix the flour, salt and pepper together in a large zip-top bag. Dip the chicken in the egg-white mixture, then toss in the flour and mix until the chicken is completely covered.

Cook about 3-4 minutes per side, or until it reaches an internal temperature of 165.

While the chicken cooks, mix the sauce ingredients together. Add to the skillet and simmer for 5 minutes, until thickened.

Serves 2

— Biz Velatini

Chicken Bolognese

8 ounces chicken breast

1 cup carrots

2 cups celery

1 cup mushrooms

1 ounce pepperoni

1 tablespoon garlic

28 ounce canned tomatoes

1 cup beef broth

1 tablespoon oregano

1 tablespoon rosemary

1 teaspoon crushed red pepper

1/2 teaspoon salt (or to taste)

1/2 teaspoon pepper (or to taste)

Roughly chop the chicken breast and pulse to get it to the right consistency. It's important not to let it run otherwise you will have chicken paste.

Heat stock pot over medium-low heat. Spray with avocado oil spray and cook chicken for 10 minutes. Remove from the pot.

Heat the same stock pot over medium-low heat. Add pepperoni with the chopped carrots, celery, garlic and mushrooms. Spray with avocado oil spray and cook for about 5-10 minutes.

Add in the tomatoes and beef broth with the seasonings and simmer 15-20 minutes, or until the veggies are tender enough to blend. Blend with a stick blender or blender.

Stir in cooked chicken breast and cook for an additional 10 minutes. Serve over pasta of choice. Garnish with chopped spinach and a sprinkle of Parmesan cheese.

Serves 8 (1/2 cup) servings

— Biz Velatini

Falafel

3/4 cup canned chickpeas, drained

2 tablespoons fresh parsley, chopped

2 garlic cloves

1 teaspoon baking soda

1 tablespoon flour

Salt and pepper to taste

1 teaspoon ground cumin

1 teaspoon giardiniera

1 teaspoon tahini

Drain chickpeas.

Add all ingredients to a food processor and process until a rough paste is formed. Make sure not to over process.

Put the mixture in a bowl and refrigerate for 30 minutes.

Heat skillet with avocado oil spray.

Shape falafel into six patties.

Cook for 2-3 minutes per side, or until crispy.

Serve with rice and a salad or in naan with tzatziki.

Serves 2

— Biz Velatini