Low on iron? Add these foods to your lunch and dinner menus. The extra boost will help amp up your energy and stamina-plus, it'll keep you feeling full longer.
29 Powerhouse Foods That are Rich in Iron
1/29
Garlic & Herb Steak Pizza
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We crave pizza that’s super fast, cheesy and original. This one with steak and veggies is for folks who like their pie with everything on top. —Jade Fears, Grand Ridge, Florida
Nutrition Facts:
2 pieces : 440 calories, 23g fat (11g saturated fat), 72mg cholesterol, 926mg sodium, 29g carbohydrate (3g sugars, 2g fiber), 30g protein.
2/29
Pork and Orzo
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Nutrition Facts:
1-1/3 cups: 372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
3/29
Chicken Spinach Dip Bread Bowls
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
My family loves artichoke spinach dip, so I thought I could turn this popular appetizer into a chicken entree. The sourdough bowl makes a fun presentation. I love that with this recipe I can make one for dinner and wrap one for the freezer! —Merry Graham, Newhall, California
Nutrition Facts:
1 wedge: 504 calories, 22g fat (9g saturated fat), 86mg cholesterol, 1168mg sodium, 43g carbohydrate (6g sugars, 3g fiber), 32g protein.
4/29
Grilled Shrimp
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
This is easy and delicious! These shrimp are great with steak. For a special occasion, you can also brush the sauce on lobster tails and grill them. —Sheryl Shenberger, Albuquerque, New Mexico
Nutrition Facts:
1 skewer: 201 calories, 13g fat (8g saturated fat), 168mg cholesterol, 295mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein.
5/29
Traditional Italian Wedding Soup
Total Time
1 hour 10 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
You don’t have to be Italian to love this easy-to-make soup with tiny round pasta! Homemade meatballs pair beautifully with ready-made stock and rotisserie chicken. —Mary Sheetz, Carmel, Indiana
Nutrition Facts:
1 cup: 253 calories, 10g fat (4g saturated fat), 94mg cholesterol, 797mg sodium, 18g carbohydrate (3g sugars, 1g fiber), 21g protein.
6/29
Contest-Winning Greek Pasta Bake
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
When I take this dish to potlucks, there's never so much as a morsel left! It’s a simple, healthy, hearty supper made with ingredients that are easy to find. Add a salad and a crusty loaf of bread for a quick meal solution. —Anne Taglienti, Kennett Square, Pennsylvania
Nutrition Facts:
1-1/2 cups: 398 calories, 10g fat (3g saturated fat), 67mg cholesterol, 832mg sodium, 47g carbohydrate (5g sugars, 9g fiber), 34g protein. Diabetic Exchanges: 3 very lean meat, 3 lean meat, 2-1/2 starch, 1 vegetable, 1/2 fat.
7/29
Spicy Beef Stir Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Think of this stir-fry as your chance to play with heat and spice. I balance the savory beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
3/4 cup: 312 calories, 16g fat (5g saturated fat), 46mg cholesterol, 641mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 starch.
8/29
Shrimp Enchiladas
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
I started making these enchiladas last year during the Lenten season. It allows my family to observe Lent and still enjoy Mexican food. When I brought it to school, my co-workers couldn't get enough of it.—Mari Acedo, Chandler, Arizona
Nutrition Facts:
2 enchiladas (calculated without salsa): 479 calories, 24g fat (5g saturated fat), 120mg cholesterol, 810mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 27g protein.
9/29
Ham & Collards Quiche
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
I love quiche and wanted to make something that incorporates my southern roots. With eggs, cheese, ham and nutritious collard greens in a flaky crust, it’s a complete meal. —Billie Williams-Henderson, Bowie, Maryland
Nutrition Facts:
1 piece: 457 calories, 31g fat (15g saturated fat), 240mg cholesterol, 766mg sodium, 23g carbohydrate (4g sugars, 1g fiber), 21g protein.
10/29
Chimichurri Steak
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Steak gets a flavor kick from chimichurri. This piquant, all-purpose herb sauce is so versatile, it complements most any grilled meat, poultry or fish. —Laureen Pittman, Riverside, California
Nutrition Facts:
3 ounces cooked steak with 3 tablespoons sauce: 336 calories, 26g fat (7g saturated fat), 73mg cholesterol, 462mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 22g protein.
11/29
Chicken in Puff Pastry
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
You’ll never believe a dish this scrumptious, comforting and impressive-looking could be made with just five ingredients! It offers such an easy way to entertain friends. —Gina Hobbs, Tifton, Georgia
Nutrition Facts:
1 each: 496 calories, 30g fat (12g saturated fat), 115mg cholesterol, 571mg sodium, 36g carbohydrate (1g sugars, 5g fiber), 19g protein.
12/29
Honey-Beer Braised Ribs
Total Time
3 hours 40 min
Servings
6 servings
From the Recipe Creator:
Braised in beer with a sweet honey finish, these tender, flavor-rich ribs will be the talk of the table. Serve them with baked potatoes, green beans and a salad for a memorable meal. —Terry Serena, McMurray, Pennsylvania
Nutrition Facts:
1 serving: 971 calories, 63g fat (23g saturated fat), 245mg cholesterol, 1208mg sodium, 43g carbohydrate (41g sugars, 1g fiber), 52g protein.
13/29
Grilled Salmon with Lemon
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This tender and flaky fish is wonderful to serve to family and friends. A savory marinade that includes dill gives the salmon mouthwatering flavor and since it can be grilled or broiled, you can enjoy it all year round! —Aelita Kivirist, Glenview, Illinois
Nutrition Facts:
1 piece: 280 calories, 17g fat (3g saturated fat), 67mg cholesterol, 633mg sodium, 7g carbohydrate (6g sugars, 0 fiber), 23g protein.
14/29
Beef and Beans
Total Time
6 hours 40 min
Servings
8 servings
From the Recipe Creator:
This deliciously spicy steak and beans over rice will have family and friends asking for more. It's a favorite in my recipe collection. —Marie Leamon, Bethesda, Maryland
Nutrition Facts:
1 cup (calculated without rice): 185 calories, 3g fat (1g saturated fat), 47mg cholesterol, 584mg sodium, 16g carbohydrate (5g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.
15/29
Angel Hair with Chicken & Cherries
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Nutmeg and cherries are the new "it" pair. It’s the secret something that really makes this angel hair pasta dish. My vegetarian friend likes it just as well without chicken. —Mary Ann Sander, Centralia, Missouri
Nutrition Facts:
1 cup pasta with 3/4 cup chicken mixture: 561 calories, 22g fat (4g saturated fat), 54mg cholesterol, 566mg sodium, 57g carbohydrate (13g sugars, 7g fiber), 36g protein.
16/29
Quick Tacos al Pastor
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We loved the pork and pineapple tacos from a food truck in Hawaii. My husband, a high school football referee, gives my version a thumbs-up. —Lori McLain, Denton, Texas
Nutrition Facts:
2 tacos: 317 calories, 11g fat (3g saturated fat), 57mg cholesterol, 573mg sodium, 36g carbohydrate (12g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
17/29
Slow-Cooked Caribbean Pot Roast
Total Time
6 hours 30 min
Servings
10 servings
From the Recipe Creator:
This dish is definitely a year-round recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
3 ounces cooked beef with 1/2 cup vegetable mixture : 278 calories, 12g fat (4g saturated fat), 74mg cholesterol, 453mg sodium, 16g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
18/29
Chicken Thighs with Shallots & Spinach
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
What could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
Nutrition Facts:
1 chicken thigh with 1/4 cup spinach mixture: 223 calories, 10g fat (3g saturated fat), 77mg cholesterol, 360mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
19/29
Conga Lime Pork
Total Time
4 hours 20 min
Servings
6 servings
From the Recipe Creator:
Dinner guests won’t be too shy to get in line when this yummy chipotle pork moves to the buffet table. —Janice Elder, Charlotte, North Carolina
Nutrition Facts:
2/3 cup pork mixture with 1 muffin and 1/2 cup slaw: 514 calories, 23g fat (7g saturated fat), 135mg cholesterol, 877mg sodium, 46g carbohydrate (21g sugars, 3g fiber), 31g protein.
20/29
Teriyaki Shish Kabobs
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
When I was a teenager, my father worked for an airline, and my family lived on the island of Guam in the South Pacific. A friend of my mother gave her this tangy-sweet recipe, and we enjoyed it often. Now I make it for my family, and they're big fans as well. —Suzanne Pelegrin, Ocala, Florida
Nutrition Facts:
1 serving: 306 calories, 5g fat (2g saturated fat), 46mg cholesterol, 1203mg sodium, 38g carbohydrate (32g sugars, 2g fiber), 27g protein.
21/29
Chicken Pasta Casserole
Total Time
1 hour 20 min
Servings
4 servings
From the Recipe Creator:
This is my family’s favorite every week or two and we never tire of it. I like that I can put it together and relax while it bakes. —Carmen Vanosch, Vernon, British Columbia
Nutrition Facts:
1-1/2 cups: 579 calories, 28g fat (12g saturated fat), 128mg cholesterol, 1357mg sodium, 36g carbohydrate (9g sugars, 4g fiber), 47g protein.
22/29
Apple Pork Loin
Total Time
6 hours 20 min
Servings
6 servings
From the Recipe Creator:
I love making this slow cooker pork roast with apples for chilly fall dinners with my family. The apple pork loin tastes even better served with homemade mashed potatoes. —Rachel Schultz, Lansing, Michigan
Nutrition Facts:
1 serving: 290 calories, 10g fat (3g saturated fat), 75mg cholesterol, 241mg sodium, 22g carbohydrate (19g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fruit, 1/2 fat.
23/29
Pork Chile Verde
Total Time
6 hours 55 min
Servings
8 servings
From the Recipe Creator:
Pork slowly stews with jalapenos, onion, green enchilada sauce and spices in this flavor-packed Mexican dish. It's wonderful on its own or stuffed in a warm tortilla with sour cream, grated cheese or olives on the side. —Kimberly Burke, Chico, California
Nutrition Facts:
1 cup: 345 calories, 18g fat (4g saturated fat), 102mg cholesterol, 545mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 35g protein.
24/29
Moroccan Vegetable Chicken Tagine
Total Time
8 hours 15 min
Servings
6 servings
From the Recipe Creator:
Take a trip to Morocco with this rich, exotic dish. A tagine is a North African slow-cooked stew named after the pot it’s cooked in.—Taste of Home Test Kitchen
Nutrition Facts:
1 chicken leg quarter with 2-1/2 cups vegetable mixture (calculated without couscous): 473 calories, 10g fat (2g saturated fat), 90mg cholesterol, 733mg sodium, 65g carbohydrate (24g sugars, 12g fiber), 34g protein.
25/29
Beef in Onion Gravy
Total Time
6 hours 5 min
Servings
3 servings
From the Recipe Creator:
I double this super recipe to feed our family of four so I'm sure to have leftovers to send with my husband to work for lunch. His co-workers tell him he's lucky to have someone who fixes him such special meals. It's our secret that it's an easy slow cooker dinner! —Denise Albers, Freeburg, Illinois
Nutrition Facts:
1 serving: 326 calories, 15g fat (6g saturated fat), 98mg cholesterol, 1220mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 31g protein.
26/29
Grilled Pork Chops
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
A little brining and a special dry rub go a long way to making the perfect pork chop. Once you've mastered the techniques, you'll be enjoying them all summer long. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 pork chop: 300 calories, 18g fat (4g saturated fat), 72mg cholesterol, 130mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 30g protein.
27/29
Steak Pinwheels
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I wow family and friends with this impressive-looking dish that's as easy to make as it is delicious. Even those who don't like spinach seem to like this dish! —Mary Ann Marino, West Pittsburgh, Pennsylvania
Nutrition Facts:
2 each: 320 calories, 16g fat (8g saturated fat), 96mg cholesterol, 271mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 37g protein.
28/29
Slow-Cooker Sweet and Sour Pork
Total Time
6 hours 30 min
Servings
4 servings
From the Recipe Creator:
Chinese food is a big temptation for us, so I lightened up a favorite takeout dish. As the pork cooks, the aroma is beyond mouthwatering. —Elyse Ellis, Layton, Utah
Nutrition Facts:
1-1/3 cups (calculated without rice): 531 calories, 10g fat (4g saturated fat), 83mg cholesterol, 705mg sodium, 75g carbohydrate (63g sugars, 2g fiber), 35g protein.
29/29
Beef Lo Mein
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Nutrition Facts:
1-1/3 cups: 358 calories, 10g fat (2g saturated fat), 51mg cholesterol, 681mg sodium, 40g carbohydrate (6g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat.
