• 1/3 cup canned black beans, rinsed and heated
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• 2 Tbsp. pico de gallo or salsa
• 1 Tbsp. shredded Cheddar cheese
Top beans with eggs, pico de gallo (or salsa), and cheese. Top with hot sauce, if desired.
258 calories, 4 grams fiber
Poppy seeds aren't just for muffins! Serve with Lemon Curd and fresh fruit for a special weekend brunch.
6 servings | Active Time: 20 minutes | Total Time: 20 minutes
Nutrition: Per serving : 284 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 37 mg Cholesterol; 50 g Carbohydrates; 10 g Protein; 1 g Fiber; 475 mg Sodium; 70 mg Potassium 3 Carbohydrate Serving Exchanges: 3 other carbohydrate, 1 fat
Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.”
Cooks:25 min. Ready:45 min. Serves 6
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.
4 servings, 1 1/4 cups filling for about 6 wraps each | Active Time: 30 minutes | Total Time: 30 minutes
NutritionPer serving: 276 Calories; 11 g Fat; 3 g Sat; 1 g Mono; 66 mg Cholesterol; 24 g Carbohydrates; 26 g Protein; 5 g Fiber; 543 mg Sodium; 390 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 vegetable, 3 lean meat
Tips & Notes
Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.
Makes 4 servings | Active Time: 20 minutes | Total Time: 40 minutes
Tips & Notes:
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Tortellini can be used instead of ravioli.
Ready in 25 min - Servings 4 – 2 C.
In this no-cook overnight oatmeal recipe, just quickly reheat the oats in the morning and top with berries, maple syrup and pecans for an easy, on-the-go breakfast.
Ingredients Prep: 10 min. Ready in 8 hr. Serves: 1
Nutrition information: Serving size: about 1 cup
London broil is a thicker cut of steak that benefits from the tenderizing effects of a marinade. Ours does its job and then doubles as a sauce when simmered with some shallots. Use any steak leftovers on top of a salad or in a sandwich with fresh spinach leaves.
Ingredients - 6 servings
Active Time: 10 minutes | Total Time: 50 minutes (including marinating time)
Nutrition: Per serving: 216 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 41 mg Cholesterol; 7 g Carbohydrates; 25 g Protein; 0 g Fiber; 260 mg Sodium; 429 mg Potassium Exchanges: 1/3 fruit, 3 lean protein, 1/2 fat
Tips & Notes:
Offer garnishes, such as reduced-fat sour cream and grated Cheddar cheese (about 1 tablespoon each per person), chopped scallions and chopped fresh tomatoes. Serve with warmed corn tortillas and a green salad topped with orange slices.
12 servings, 1 cup each | Active Time: 1 hour | Total Time: 3 1/4 hours
Nutrition: Per serving: 235 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 24 mg Cholesterol; 31 g Carbohydrates; 17 g Protein; 11 g Fiber; 496 mg Sodium; 582 mg Potassium 1 1/2 Carbohydrate Serving Exchanges: 1 starch, 1 1/2 vegetable, 2 1/2 lean meat
Tips & Notes:
Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold beer.”
Cooks: 25 min Ready: 40 min.
Nutrition information: Serving size: about 1½ cups