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Black Bean and Chicken Chilaquiles

Baking this Mexican dish cuts out fat but keeps the flavor. Toss in some brown rice with the beans for a source of complete protein. Recipe on MyPinterestCookBook.tk

Ingredients

Cooking spray

1 cup thinly sliced onion

5 garlic cloves, minced

2 cups shredded cooked chicken breast

1 (15-ounce) can black beans, rinsed and drained

1 cup fat-free, less-sodium chicken broth

1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)

15 (6-inch) corn tortillas, cut into 1-inch strips

1 cup shredded queso blanco (about 4 ounces)

Preparation

Preheat oven to 450°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.

Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.

Total Time: 45 minutes

Traditionally a Mexican breakfast, black bean and

chicken

chilaquiles requires only 8 ingredients and can be enjoyed at any time of day. Serve with a mixed green salad topped with diced avocado, tomato wedges, and olives.

Yield: 6 servings

Nutritional Information

Calories per serving: 293 Caloriesfromfat per serving: 15% Fat per serving: 4.9g Saturated fat per serving: 1.7g Monounsaturated fat per serving: 1.5g Polyunsaturated fat per serving: 1.2g Protein per serving: 22.9g Carbohydrate per serving: 40g Fiber per serving: 5.9g Cholesterol per serving: 46mg Iron per serving: 2.3mg Sodium per serving: 602mg Calcium per serving: 200mg

Black Bean and Chicken Chilaquiles was originally published on My Pinterest Cook Book

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Greek Yogurt Fruit Parfait

Choose puffed brown rice cereal instead of granola for a skinnier version of a typical parfait. Recipe on MyPinterestCookBook.tk

Ingredients

3/4 cup fat-free plain Greek yogurt

2 cups sliced mixed plums, peaches, and nectarines

3/4 cup puffed rice cereal

2 tablespoons walnuts and almonds, toasted and chopped

1 tablespoon ground flaxseed

1 tablespoon maple syrup, agave nectar, or honey

Preparation

In a tall 4-cup container or jar, layer half of the yogurt, fruit, cereal, nuts, flaxseed, and syrup. Repeat with the remaining half of ingredients, ending with syrup. (If you prefer a crunchy parfait, pack cereal separately to add right before eating.) Refrigerate up to 5 hours.

  Prep Time: 5 minutes

  Use September’s bounty of ripe stone fruit for this yummy and satisfying parfait.

Yield: Makes 1 serving (serving size: about 3 1/2 cups)

Nutritional Information

Calories per serving: 450 Fat per serving: 12.4g Saturated fat per serving: 1g Monounsaturated fat per serving: 3.6g Polyunsaturated fat per serving: 6.8g Protein per serving: 22.5g Carbohydrate per serving: 68g Fiber per serving: 9g Cholesterol per serving: 0.0mg Iron per serving: 2mg Sodium per serving: 69mg Calcium per serving: 272mg

Greek Yogurt Fruit Parfait was originally published on My Pinterest Cook Book

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Salmon Noodle Bowl

Omega-3s in salmon and other fatty fish help build more muscle, and more muscle means more calories burned. Recipe on MyPinterestCookBook.tk

Ingredients

4 ounces soba buckwheat noodles or whole-wheat spaghetti

5 ounces asparagus, cut in thirds

Cooking spray

1 (6-oz) salmon fillet, skin off, cut into 8 pieces

1 tablespoon toasted sesame oil

Zest and juice of 1-2 limes (3 TBSP juice)

1/4 teaspoon kosher salt

1/4 teaspoon fresh pepper

4 ounces cucumber, skin on, cut into medium pieces

1/2 small avocado, cut into bite-size pieces

Preparation

1. Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water.

2. Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve.

3. Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.

4. Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container.

Prep Time: 8 minutes

Cook Time: 20 minutes

Yield: Makes 2 servings (serving size: 2 1/4 cups)

Nutritional Information

Calories per serving: 492 Fat per serving: 21.9g Saturated fat per serving: 3g Monounsaturated fat per serving: 10g Polyunsaturated fat per serving: 6.4g Protein per serving: 29g Carbohydrate per serving: 47g Fiber per serving: 7g Cholesterol per serving: 54mg Iron per serving: 3mg Sodium per serving: 783mg Calcium per serving: 58mg

Salmon Noodle Bowl was originally published on My Pinterest Cook Book

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Curried Egg Salad Sandwich

The curry adds a health-promoting antioxidant jolt to this traditional comfort dish. To save prep time, batch-cook a dozen eggs at the beginning of each week, so you always have two handy. Recipe on MyPinterestCookBook.tk Ingredients 2 hard-cooked eggs, chopped 2 tablespoons plain Greek-style low-fat yogurt 2 tablespoons chopped red bell pepper 1/4 teaspoon curry…

Curried Egg Salad Sandwich was originally published on My Pinterest Cook Book

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Breakfast Barley with Banana & Sunflower Seeds

With a whopping 7.6 grams of Resistant Starch plus some metabolism-boosting fiber and MUFAs to boot, this is an ultra-satisfying morning meal. Recipe on MyPinterestCookBook.tk Ingredients 2/3 cup water 1/3 cup uncooked quick-cooking pearl barley 1 banana, sliced 1 tablespoon unsalted salted sunflower seeds 1 teaspoon honey Preparation 1. Combine 2/3 cup water and barley…

Breakfast Barley with Banana & Sunflower Seeds was originally published on My Pinterest Cook Book

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Energy-Revving Quinoa

Kara Goucher, Olympic runner, stays energized with this snack between meals and after workouts. Recipe on MyPinterestCookBook.tk

Ingredients

1 cup cooked quinoa

1/3 cup canned low-sodium black beans, drained and rinsed

1 small tomato, chopped

1 scallion, sliced

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Pinch of salt

Pinch of freshly ground black pepper

Preparation

In a medium bowl, gently toss all ingredients to combine.

This meatless meal of Energy-Revving Quinoa keeps you energized between meals or after a workout.

Yield: Makes 1 serving (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 337 Fat per serving: 8.2g Saturated fat per serving: 1.1g Monounsaturated fat per serving: 4.2g Polyunsaturated fat per serving: 2.4g Protein per serving: 14g Carbohydrate per serving: 53g Fiber per serving: 9g Cholesterol per serving: 0.0mg Iron per serving: 4mg Sodium per serving: 165mg Calcium per serving: 88mg

  Energy-Revving Quinoa was originally published on My Pinterest Cook Book

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Middle Eastern Rice Salad

The dates in this recipe provide plenty of appetite-suppressing fiber, while the brown rice and chickpeas pack more than 4 grams of RS per serving. Recipe on MyPinterestCookBook.tk Ingredients 2 tablespoons olive oil 1/2 Vidalia or other sweet onion, thinly sliced (about 3/4 cup) 1 (16-ounce) can chickpeas, rinsed and drained 1/2 teaspoon ground cumin…

Middle Eastern Rice Salad was originally published on My Pinterest Cook Book

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BBQ Turkey Burgers

Sweet onion is a tasty contradiction to tangy BBQ sauce. Try it with grilled pineapple too. Recipe on MyPinterestCookBook.tk

Ingredients

1 pound ground dark-meat turkey

1 garlic clove, minced

1/2 teaspoon paprika

1/4 teaspoon ground cumin

Pinch of kosher salt

1/4 teaspoon freshly ground black pepper

4 slices sweet onion, grilled

1/4 cup barbecue sauce

4 (1.6-oz) sesame seed buns, toasted

Preparation

1. In medium bowl, gently mix together turkey, garlic, paprika, and cumin.

2. Form turkey into 4 (4-inch) patties; season with salt and pepper.

3. Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.

Fire up the grill for BBQ Turkey Burgers tonight! BBQ Turkey Burgers are ultra-moist and tasty, making them a great alternative to traditional high-fat beef patties.

Yield: Makes 4 burgers (serving size: 1 bbq turkey burger)

Nutritional Information

Calories per serving: 324 Fat per serving: 11g Saturated fat per serving: 2.7g Monounsaturated fat per serving: 3.3g Polyunsaturated fat per serving: 3.9g Protein per serving: 28g Carbohydrate per serving: 28g Fiber per serving: 1g Cholesterol per serving: 75mg Iron per serving: 3mg Sodium per serving: 387mg Calcium per serving: 71mg

BBQ Turkey Burgers was originally published on My Pinterest Cook Book

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White Bean & Herb Hummus with Crudites

The MUFAs, fiber, and resistant starch in this snack will tide you over until your next meal. Recipe on MyPinterestCookBook.tk Ingredients 1/4 cup canned white beans, rinsed and drained 1 tablespoon chopped chives 1 tablespoon lemon juice 2 teaspoons olive...

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White Bean & Herb Hummus with Crudites

The MUFAs, fiber, and resistant starch in this snack will tide you over until your next meal. Recipe on MyPinterestCookBook.tk

Ingredients

1/4 cup canned white beans, rinsed and drained

1 tablespoon chopped chives

1 tablespoon lemon juice

2 teaspoons olive oil

Assorted raw vegetables, such as chopped broccoli florets, sliced green and red peppers, and baby carrots

Preparation

1. Combine beans, chives, lemon juice, and oil in a small bowl. Mash with a fork until smooth.

2. Serve with 1/2 cup raw vegetables, such as cucumbers, carrots, sugar snap peas, bell peppers, broccoli, and grape tomatoes.

Prep Time: 5 minutes

Yield: 1 serving

Nutritional Information

Calories per serving: 150 Fat per serving: 10g Saturated fat per serving: 1.5g Monounsaturated fat per serving: 7g Polyunsaturated fat per serving: 1g Protein per serving: 4g Carbohydrate per serving: 14g Fiber per serving: 3g Cholesterol per serving: 0mg Sodium per serving: 35mg Rs per serving: 2g

    White Bean & Herb Hummus with Crudites was originally published on My Pinterest Cook Book

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Honey Grapefruit with Banana

No need to cut out sweets while watching your weight! Fruit is a great alternative to more fattening sweet treats, and it provides vitamin C and fiber. Bananas are an excellent source of potassium, to boot. Recipe on MyPinterestCookBook.tk

Ingredients

1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)

1 cup sliced banana (about 1)

1 tablespoon fresh chopped mint

1 tablespoon honey

Preparation

  Drain grapefruit sections, reserving 1/4 cup juice.

Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.

Prep: 5 minutes. When you’re hungry for breakfast at suppertime, enjoy a bowl of this sweet minted fruit with an omelet.

Yield: 3 servings (serving size: 1 cup)

Nutritional Information

Calories per serving: 122 Caloriesfromfat per serving: 3% Fat per serving: 0.4g Saturated fat per serving: 0.1g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1.5g Carbohydrate per serving: 31.3g Fiber per serving: 3.4g Cholesterol per serving: 0.0mg Iron per serving: 0.6mg Sodium per serving: 2mg Calcium per serving: 26mg

  Honey Grapefruit with Banana was originally published on My Pinterest Cook Book