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
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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
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HEALTHY HACK: Forget the powdered stuff in the can they call parmesan. For better flavor, always grate fresh parmesan in your recipes. 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
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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
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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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1 cup fresh or frozen dark sweet cherries, pitted and chopped 1/2 cup reduced-sodium chicken broth 1/3 cup cherry preserves 1/3 cup ketchup 2 tbsp cider vinegar 1 1/2 tsp minced canned chipotle peppers in adobo sauce 1 1/4 tsp dried thyme 1/2 tsp ground allspice 2 lbs boneless, skinless chicken breasts, trimmed of fat Stir cherries, broth, cherry preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small bowl. Transfer to a shallow dish that is large enough to hold the chicken. Add the chicken and turn to coat thoroughly. Cover and marinate in the refrigerator for at least 2 hours (or overnight). Preheat the grill to high and oil the grill rack. Remove the chicken from the marinade and transfer the marinade to a medium skillet. Reduce the grill heat to medium and grill the chicken until cooked it is through and no longer pink in the
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Note: These are great for a picnic lunch. If you have a fire or outdoor grill at your picnic, grill the tortillas for 2 to 3 minutes until grill marks appear all around them. Remember to store these wraps in your cooler until it is time to serve them. 4 8-inch flour tortillas (preferably whole wheat) 4 oz light cream cheese 1/2 cup Asian plum sauce 1/2 cup chopped green onions 3 tbsp minced peeled fresh ginger 1 small (2-lb) roasted chicken 1 bunch watercress, stemmed Spread a thin layer of cream cheese on the tortillas and follow with a thin layer of plum sauce. Divide evenly and sprinkle green onions and ginger over tortillas. Cut chicken meat in thin slices and place on top of each tortilla. Lay watercress on top of chicken and roll tortillas into tight rolls. Serves 4. Nutritional Information: 413 calories (26.4% calories from fat);
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Serves 2 1 medium-size green tomato, cut into ¼” slices 1/8 teaspoon hot sauce (optional) 1 egg white, lightly beaten 1 1/2 tablespoons, cornmeal Vegetable cooking spray 2 leaves romaine lettuce 2 1-ounce slices reduced-fat mozzarella cheese 2 slices turkey bacon, cooked, drained, and halved 4 1-ounce slices sandwich bread, toasted Sprinkle tomato slices with hot sauce, if desired, and dip in egg white, and dredge in cornmeal. Place slices in a single layer on a large baking sheet coated with cooking spray. Lightly coat slices with cooking spray. Broil 3 inches from heat 3 minutes on each side or until tender and golden. Layer lettuce, cheese, turkey bacon and tomato slices on 2 slices of toast. Top with remaining toast. Serve immediately. Nutritional Information: 309 calories, 8.7g fat, 18.4g protein, 37g carbohydrates, 2.4g fiber, 33mg cholesterol, 741mg sodium.
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Ingredients: 8 ounces beef tenderloin or sirloin steak, 1-1 1/2 inches thick, trimmed and cut into 2 steaks 1/4 teaspoon minced dried onion 1/4 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 3 teaspoons canola oil, divided 1 large sweet onion, thinly sliced 1 1/2 teaspoons all-purpose flour 1/2 cup reduced-sodium beef broth 1 teaspoon chopped fresh thyme 2 slices whole-grain baguette (1/2 inch thick), toasted 1/4 cup shredded Swiss cheese Sprinkle steaks with dried onion, 1/8 tsp. salt and pepper. Heat 11/2 tsp. oil in a medium skillet over medium-high heat. Add the steaks and reduce the heat to medium. Cook, turning once, until desired doneness, 3 to 6 minutes per side for medium-rare. Transfer the steaks to a plate and tent with foil. Position a rack in upper third of oven. Preheat broiler. Add the remaining 1 1/2 tsp. oil to the pan. Add onion and cover and
Read more →Number of Servings 6 Ingredients 1 tsp olive oil 1 pkg. (12-oz) Yves Ground Round or Boca Crumbles 2 large carrots, grated (1 cup) 1 medium onion, chopped (1 cup) 1/2 teaspoon rosemary, crumbled 1/2 teaspoon salt 1 tablespoon Worcestershire sauce 1 cup cream-style corn 6 small potatoes boiled and mashed with 1/2 teaspoon salt (about 3 cups) Instructions Sautee onion and grated carrot about 5 min over medium heat, add veggie ground round and heat an additional 2 minutes. Add rosemary and Worcestershire and mix well. Put mixture in casserole dish and top with corn and then potatoes. Bake at 350 about 30 min. Variations: Add garlic to mashed potatoes and sprinkle extra rosemary on top. Nutrition Information 360 Calories; 5g Fat (11.3% calories from fat); 13g Protein; 71g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 725mg Sodium
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