Entree

Cornmeal Crusted Tilapia Sandwiches

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HEALTHY HACK: The bigger the plate, the more you eat. Invest in smaller plates and bowls, or serve dinner on salad plates. Another trick: Spread food, rather than mound it. It looks like a lot when it’s not. 4 3-oz. whole-grain sub rolls 1 tbsp. light mayonnaise 1 tbsp. plain fat free Greek yogurt 1 tbsp. cider vinegar 1/2 tsp. kosher salt, divided 2 cups packaged coleslaw 1/3 cup shredded peeled jicama 1/3 cup shredded peeled Fuji apple 1 jalapeño pepper, chopped 1/3 cup stone ground yellow cornmeal 1/2 tsp. freshly ground black pepper 1/3 cup 2% reduced-fat milk 4 4-oz. tilapia fillets 2 tbsp. extra-virgin olive oil Preheat broiler to high. Hollow out top and bottom halves of bread, leaving a 1/2- inch-thick shell. Place bread, cut sides up, on baking sheet, and broil for 1 1/2 minutes or until toasted. Place mayonnaise, yogurt, vinegar, and 1/4 teaspoon salt

Creamy Chicken Soup with Jalapeno

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Ingredients 1 pound boneless skinless chicken breasts 2 Tbs olive oil 2 jalapenos, seeds removed and diced 1 small onion, diced 2 cloves garlic, minced 1/2 tsp cumin 1 Tbs chili powder 1.5 cups salsa 1 tsp salt 1/2 tsp pepper 3 cups chicken stock 1/2 block cream cheese InstaPot Directions Press the sauté function on the Instant Pot. After its hot, add the olive oil. Add the onion, garlic, jalapeno, cumin, chili powder, salt, and pepper. Cook for 2-3 minutes. Stir often. Press cancel to turn off the sauté feature. Add chicken, salsa and chicken stock to the pot. Secure the lid, turn to seal, and set the pot to pressure cook for 5 minutes. Carefully quick release the pressure or let the pot naturally depressurize. Shred the chicken with forks. Add in the cream cheese and stir until melted and incorporated into the soup. Turn the sauté function

Vegetable Soup with Hamburger

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Ingredients 1 pound lean ground beef (90% lean) 1 medium onion, chopped 2 garlic cloves, minced 4 cups V8 juice 1 can (14-1/2 ounces) stewed tomatoes 2 cups coleslaw mix 2 cups frozen green beans 2 cups frozen corn 2 tablespoons Worcestershire sauce 1 teaspoon dried basil 1/2 teaspoon salt 1/4 teaspoon pepper Instructions In a large saucepan, cook beef and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. In a 5-qt. slow cooker or dutch oven, combine the remaining ingredients. Stir in beef mixture. Cover and cook on low for 8-10 hours or until the vegetables are tender. Serves 10 Nutritional Information: 145 calories, 4g fat, 28mg cholesterol, 507mg sodium, 17g carbohydrate (7g sugars, 3g fiber), 11g protein.

Classic Beef Stew with Carrots and Mushrooms

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Ingredients 1 tablespoon olive oil, divided 1 pound small mushrooms Cooking spray 2 cups chopped onion 3 garlic cloves, minced 1/3 cup all-purpose flour 2 pounds lean beef stew meat, cut into bite-sized pieces 3/4 teaspoon salt, divided 1 cup beef broth 1 tablespoon chopped fresh thyme 2 (14-ounce) cans less-sodium beef broth 1 bay leaf 2 cups (3/4-inch) cubed peeled white potato (about 1 pound) 1 1/2 cups (1-inch) slices carrot (about 12 ounces) 1/2 teaspoon freshly ground black pepper Fresh thyme sprigs (optional) Instructions Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture. Place flour in a

Creole Pinto Beans

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Ingredients 2 lb. pinto beans, rinsed 10 quarts water 6 whole garlic cloves 1 large onion, coarsely chopped 1 tbsp. chili powder 1 tbsp. Creole seasoning 1 tbsp. Goya Adobo Seasoning 1 tbsp. Cumin 1 tsp. salt 2 medium bell peppers, coarsely chopped 4 firm tomatoes, coarsely chopped 1 large yellow onion, coarsely chopped 1 bunch cilantro, rinsed and tied together (discard before serving). Instructions Bring first 8 ingredients to boil in 3-gallon pot. Boil gently 1 1/2 hours; taste for seasoning; add more if desired. Continue boiling gently 3 1/2 hours more. Add remaining ingredients last 30 minutes. Serves 16. Freezing Tip: Freeze in a muffin tin, placing a serving of beans in each tin. After they’re frozen, move to freezer-safe bag. Nutritional Information: 221 Calories; 1g Fat; 13g Protein; 41g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 217mg Sodium.

Creamy Avocado and White Bean Wrap

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2 tbsp. cider vinegar 1 tbsp. canola oil 2 tsp. finely chopped canned chipotle chile in adobo sauce ¼ tsp. salt 2 cups shredded red cabbage 1 medium carrot, shredded ¼ cup chopped fresh cilantro 1 15-ounce can white beans, rinsed 1 ripe avocado ½ cup shredded sharp Cheddar cheese 2 tbsp. minced red onion 4 8-10-inch whole-wheat wraps or tortillas Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired. Serves 4. Nutritional Information: 346 calories; 17 g total

One-Pan Pesto Chicken and Veggies

On / 6-ingredient or less, Entree, Recipes

2 tbsp. olive oil 1 lb. chicken thighs boneless and skinless, sliced into strips 1/3 cup sun-dried tomatoes drained of oil, chopped 1 lb. asparagus trimmed and cut in half 1/4 cup basil pesto 1 cup cherry tomatoes, halved Heat a large skillet on medium heat, add 2 tbsp. olive oil, sliced chicken thighs. Season chicken generously with salt. Add half of chopped sun-dried tomatoes and cook on medium heat for 5-10 minutes, turning a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried tomatoes from the skillet, leaving oil. Add asparagus, seasoned with salt and remaining half of sun-dried tomatoes. Cook on medium heat for 5-10 minutes until the asparagus is cooked through. Remove asparagus to serving plate. Add chicken back to the skillet. Add pesto and stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from

Summer Veggie Rice Bowl

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1 1/3 cups cooked brown rice, cooled to room temperature 1 cup frozen shelled edamame, thawed 1 cup grape tomatoes, halved 1 cup corn ½ cup torn fresh basil ¼ cup pine nuts, toasted 2 tsp. grated lemon rind 3 tbsp. fresh lemon juice 1 tsp. kosher salt ¼ tsp. freshly ground black pepper 3 tbsp. olive oil, divided 2 cups chopped zucchini ½ oz. fresh Parmesan cheese, shaved Combine the first 10 ingredients in a large bowl, and toss until well blended. Heat a skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini; sauté 4 minutes, stirring occasionally. Add zucchini and remaining 2 tablespoons oil to rice mixture; toss. Top with shaved Parmesan cheese NUTRITION: 371 calories; 23g fat (52.6% calories from fat); 16g protein; 30g carbohydrates; 4g dietary fiber; 3mg cholesterol; 544mg sodium. LIVE IT TRACKER: 1½ oz.-eq. meat, 1½

Goat Cheese Panini

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HEALTHY HACK: You don’t need to spend money on single-use kitchen equipment like a Panini maker. A hot pan and something heavy to weight down the sandwich is all you need. Double healthy hack: Frozen bread works well for Paninis and is a great way to always have fresh bread on hand. 1 cup Kalamata olives, chopped ¼ cup finely chopped red onion 4 cloves garlic, minced 2 tsp. dried basil ¼ tsp. red pepper flakes 1 tbsp. balsamic vinegar 1 12-oz whole grain loaf bread, halved lengthwise 2 cups baby spinach leaves 2½ oz. goat cheese, crumbled 1 large tomato, sliced olive oil cooking spray In a medium bowl, combine olives, onion, garlic, basil, pepper flakes, and vinegar. Place the bread halves on a cutting board, cut side up and spoon olive mixture onto the bottom half of bread. Top with spinach, cheese, and tomato. Top with other half

Southern Black-eyed Pea Salad

On / Entree, Recipes, Salad, Side dish, Snack, Vegetarian

2 tbsp cooking oil 4 cups yellow summer squash, quartered lengthwise and sliced thin 2 to 4 fresh chopped jalapeno peppers, seeded if desired 4 cloves garlic, minced 1 tsp cumin seeds, crushed 2 15-oz cans black-eyed peas, rinsed and drained 1/4 cup sliced green onions 2 tbsp snipped fresh cilantro or parsley 1/2 tsp salt 2 cups chopped tomatoes In a large skillet, heat oil over medium heat. Add squash, peppers, garlic, and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Serve with whole-wheat crackers or pita bread. Serves 8 (3/4-cup servings). Nutritional Information: 205 calories; (18.2% calories from fat); 4g fat;

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