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Recipes
Black Bean-Salsa Chili
By barbie24
Calories: 199; Fat: 6.2g; Protein: 14
- 2 (15-ounce) cans black beans, rinsed, drained, and divided
- 2/3 cup water
- 1 tablespoon dark brown sugar
- Cooking spray
- 1/2 pound ground turkey
- 1 cup chopped sweet onion
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped red bell pepper
- 3 sweet hickory-smoked bacon slices, chopped
- 1 1/2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 1/8 teaspoon crushed red pepper
- 1 1/2 cups mild salsa
- 3 tablespoons tomato paste
- 1 (14-ounce) can fat-free, less-sodium beef broth
- 1/2 cup reduced-fat sour cream
- 1/4 cup chopped fresh cilantro
- 1 teaspoon fresh lime juice
Chicken and Wild Rice Salad with Almonds
By barbie24
Calories: 352; Fat: 10.3g; Protein: 25g; Carbs: 40
- Dressing:
- 1/4 cup fig vinegar or white wine vinegar
- 2 teaspoons sugar
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1 garlic clove, minced
- 2 tablespoons canola oil
- Remaining ingredients:
- 2 cups fat-free, less-sodium chicken broth
- 1 1/2 cups uncooked wild rice
- 1 tablespoon butter
- Cooking spray
- 1 pound skinless, boneless chicken breast
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 cup chopped celery
- 1/2 cup shredded carrots
- 1/3 cup dried cranberries
- 1/4 cup chopped almonds, toasted
- 2 tablespoons minced red onion
Spinach and Artichoke Dip
By barbie24
Calories: 75; Fat: 4.2g; Protein: 5
- 1/2 cup fat-free sour cream
- 1/4 teaspoon freshly ground black pepper
- 3 garlic cloves, minced
- 1 (14-ounce) can artichoke hearts, drained and chopped
- 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
- 1 (8-ounce) block 1/3-less-fat cream cheese, softened
- 1 (8-ounce) block fat-free cream cheese, softened
- 6 ounces part-skim mozzarella cheese, shredded and divided (about 1 1/2 cups)
- 1 ounce fresh Parmesan cheese, grated and divided (about 1/4 cup)
Grilled Veggie and Hummus Wraps
By barbie24
Calories: 356; Fat: 22.7g; Protein: 16
- 4 (1/2-inch-thick) slices red onion
- 1 red bell pepper, seeded and quartered
- 1 (12-ounce) eggplant, cut into 1/2-inch-thick slices
- 2 tablespoons olive oil, divided
- 1/4 cup chopped fresh flat-leaf parsley
- 1/8 teaspoon kosher salt
- 1 (8-ounce) container plain hummus
- 4 (1.9-ounce) whole-grain flatbreads (such as Flatout Light)
- 1/2 cup crumbled feta cheese
Spicy Chicken Quesadillas
By barbie24
Calories: 372; Fat: 14.1g; Protein: 24
- 1 cup chopped skinless, boneless rotisserie chicken breast
- 1/3 cup refrigerated fresh salsa
- 1/4 cup canned no-salt-added black beans, rinsed and drained
- 1/4 cup frozen whole-kernel corn, thawed
- 1 1/2 tablespoons chopped pickled jalapeño pepper
- 8 (6-inch) flour tortillas
- 1 cup shredded reduced-fat Monterey Jack cheese
- Cooking spray
- 1/4 cup reduced-fat sour cream
Poblano-Turkey Sausage Chili
By barbie24
Calories: 218; Fat: 3.5g; Protein: 14
- 2 teaspoons canola oil
- 1 cup prechopped onion
- 1 tablespoon minced fresh garlic
- 8 ounces sweet turkey Italian sausage
- 1 tablespoon chili powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 2 poblano chiles, seeded and finely chopped
- 1 bay leaf
- 1 cup plus 2 tablespoons no-salt-added chicken stock (such as Swanson), divided
- 1 (28-ounce) can diced tomatoes, undrained
- 1 (15-ounce) can no-salt-added black beans, rinsed and drained
- 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
- 2 tablespoons all-purpose flour
- 1/2 cup coarsely chopped fresh cilantro
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup reduced-fat sour cream
- Sliced radishes (optional)
Homemade Guacamole
By barbie24
Calories: 111; Fat: 10g; Protein: 1g; Carbs: 6g; Cholesterol: 0mg; Sodium: 43mg * Serving size: about 1/4 cup witho...
- 3 medium ripe avocados, peeled and cubed
- 1/4 cup onion, finely chopped
- 1/4 fresh cilantro, minced
- 2 tablespoons lime juice
- 1/8 teaspoon salt
- Tortilla chips
Strawberry-Avocado Salsa with Cinnamon Tortilla Chips
By barbie24
Calories: 138; Fat: 6.7g; Protein: 2
- 2 teaspoons canola oil
- 6 (6-inch) whole-wheat flour tortillas
- 2 teaspoons sugar
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups finely chopped peeled ripe avocado (about 2)
- 1 cup finely chopped strawberries
- 2 tablespoons minced fresh cilantro
- 1 teaspoon minced seeded jalapeño pepper
- 2 teaspoons fresh lime juice
- 3/8 teaspoon salt
French Toast Sticks
By barbie24
Calories: 147; Fat: 3.5g; Carbs: 21g; Fiber: 2g; Protein: 9g; Sodium: 210mg; Cholesterol: 1mg * Serving size: 4 st
- 6 egg whites
- 1 cup skim milk
- 1/4 teaspoon cinnamon, ground
- 1/4 teaspoon nutmeg, ground
- 1 tablespoon olive oil
- 6 slices whole-wheat French bread, each cut into 4 4-inch (1/2-inch thick) pieces
- 3 tablespoons pure maple syrup
Breakfast Biscuit ‘n’ Eggs Sandwich
By barbie24
Calories: 373; Fat: 23g; Protein: 18g; Carbs: 26g; Fiber: 1g; Cholesterol: 240mg; Sodium: 316mg * Serving size: 1 s
- 4 individually frozen biscuits
- 2 teaspoons butter
- 4 large eggs
- 4 slices American cheese
- 4 thin slices turkey ham