Veggie Breakfast Wrap
Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms, fresh herbs and scallions) is wrapped in a Low Net Carb or whole grain toasted tortilla and served with your choice of sauce.
Ingredients
Serves: 2
Serving Size: 1 wrap per serving
- 2 tsp olive oil or other vegetable oil
- 1 cup sliced mushrooms
- 2 eggs
- ½ cup egg white or egg substitute
- 1 cup spinach or other greens (firmly packed)
- 2 tbsp chopped scallions or other onion
- 1 nonstick cooking spray
- 2 whole wheat, low-carb flour tortillas, such as La Tortilla Factory
- 2tbsp salsa
Directions
- Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.
- Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended. Stir in shredded spinach and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.
- Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.
- Spread half of the egg mixture down the center of each tortilla. Top each with 1 tablespoon fresh salsa or other sauce of your choice. Garnish with additional toppings like avocado slices, bell pepper or tomato if desired, then roll it up to make a wrap.
Nutrition Facts
| Calories | 210 |
| Total Fat | 12 g |
| Saturated Fat | 2.2 g |
| Trans Fat | 0.0 g |
| Polyunsaturated Fat | 0.0 g |
| Monounsaturated Fat | 0.0 g |
| Cholesterol | 185 mg |
| Sodium | 450 mg |
| Potassium | 420 mg |
| Total Carbohydrate | 14 g |
| Dietary Fiber | 9 g |
| Sugars | 2 g |
| Added Sugar | 0 g |
| Protein | 20 g |
| Phosphorus | 190 mg |
Turkey and Veggie Chili
This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!
Ingredients
Serves: 8
Serving Size: 1 cup per serving
- 1 small onion (diced)
- 2 medium carrots (diced)
- 1 medium zucchini (diced)
- 1 clove garlic (minced)
- Nonstick cooking spray
- 16 oz lean ground turkey
- 1 (14.05 oz) can no-salt-added canned diced tomatoes
- 1 (28 oz) can no-salt-added canned crushed tomatoes
- 1 (15.8 oz) can no-salt-added Great Norther beans (rinsed and drained)
- 1 (15 oz) can no-salt-added kidney beans (rinsed and drained)
- ½ tsp black pepper
- 1 tbsp no-salt added chili powder
- 1 tsp cumin
- 1 tsp garlic powder
Directions
- Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
- Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
Nutrition Facts
| Calories | 240 |
| Total Fat | 5.0 g |
| Saturated Fat | 1.4 g |
| Trans Fat | 0.1 g |
| Polyunsaturated Fat | 0.0 g |
| Monounsaturated Fat | 0.0 g |
| Cholesterol | 45 mg |
| Sodium | 85 mg |
| Potassium | 970 mg |
| Total Carbohydrate | 29 g |
| Dietary Fiber | 9 g |
| Sugars | 8 g |
| Added Sugar | 0 g |
| Protein | 19 g |
| Phosphorus | 280 mg |
Sweet Potato Chicken Hash
Here’s an easy dinner for 4 that costs less than 10 dollars. Save time on this recipe by roasting your sweet potatoes the night before. Then you can just sauté and serve up your hash the next day.
Ingredients
Serves: 4
Serving Size: 1 ½ cups per serving
- 2 tbsp olive oil
- 1 nonstick cooking spray
- 1 onion (diced)
- 1 cup sliced mushrooms
- 1 medium red bell pepper (seeded and diced)
- ½ tsp dried thyme
- ¼ tsp crushed red pepper flakes
- ¼ tsp black pepper
- 1 clove garlic (minced)
- ½ lb cooked ground chicken
- ¼ cup low-sodium chicken broth
- 1 lb sweet potatoes (roasted whole, peeled and diced)
Directions
- Add olive oil and a generous amount of cooking spray to a large saute pan over medium high heat.
- Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
- Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
- Stir in the chicken and chicken stock and sauté for 3-4 minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
- Gently stir in diced, cooked sweet potatoes and serve.
Nutrition Facts
| Calories | 280 |
| Total Fat | 11.0g |
| Saturated Fat | 2.2g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.0g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 50 mg |
| Sodium | 90 mg |
| Potassium | 730 mg |
| Total Carbohydrate | 24 g |
| Dietary Fiber | 4 g |
| Sugars | 9 g |
| Added Sugar | 0 g |
| Protein | 20 g |
| Phosphorus | 195 mg |
Huevos Rancheros with Pinto Beans, Brown Rice and Chicken
Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.
Ingredients
Serves: 4
Serving Size: 1 1/3 cups per serving
- 1 nonstick cooking spray
- ½ lb ground chicken (cooked)
- ½ cup diced onion
- 1 medium jalapeno pepper (seeded, deveined and minced)
- 1 cup no-salt-added cooked pinto beans
- 1 tbsp chili powder
- 1 tsp ground cumin
- ¼ tsp cayenne pepper
- ¾ cup low sodium chicken broth
- 1 cup cooked brown rice
- 2 eggs
- 4 egg whites
- 1 pinch salt
- ¼ tsp black pepper
- 2 tbsp cold water
- ¼ cup fat-free queso fresco (crumbled)
Directions
- Spray a medium nonstick sauté pan with cooking spray over medium heat. Add chicken, onion and jalapeno pepper. Sauté for 2-3 minutes.
- Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes.
- Stir in brown rice and set aside.
- In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
- Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
- To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 tbsp crumbled cheese.
- Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Nutrition Facts
| Calories | 310 |
| Total Fat | 8.0g |
| Saturated Fat | 2.2g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.0g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 145mg |
| Sodium | 320mg |
| Potassium | 570mg |
| Total Carbohydrate | 28g |
| Dietary Fiber | 6g |
| Sugars | 2g |
| Added Sugar | 0g |
| Protein | 32g |
Good Morning Power Parfait
A great breakfast option, the cinnamon and grape nuts in this recipe set it apart from the ordinary fruit and yogurt parfait.
Ingredients
Serves: Serves 4
Serving Size: 1 parfait per serving
- 2 cups fat-free plain yogurt (divided use)
- 1 tsp ground cinnamon (optional)
- 1 ripe medium banana
- 2 ½ cups whole strawberries (quartered)
- ½ cup grape-nut-style cereal
Directions
- Add the banana, 1 cup of yogurt, and cinnamon (if using) to a blender and blend until smooth. Pour into 4 wine or parfait glasses.
- Top each parfait with a rounded cup of strawberries, ¼ cup of yogurt, and 2 tbsps. of cereal.
Nutrition Facts
| Calories | 142 |
| Total Fat | 1.0g |
| Saturated Fat | 0.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.0g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 3mg |
| Sodium | 113mg |
| Total Carbohydrate | 30g |
| Dietary Fiber | 4g |
| Protein | 6g |
Caprese Kebabs with Balsamic Drizzle
Sweet tomatoes, creamy cheese and fresh herbs make a delightful bite, especially when they are splashed with a sweet, tangy dressing. This savory snack on a skewer is so delicious we’re sure this recipe will be sticking around your kitchen.
Ingredients
Serves: Serves 4
Serving Size: 2 skewers per serving
Balsamic Drizzle
- 2 tablespoons balsamic vinegar
- 2 teaspoons olive oil
- 2 teaspoons low-calorie sweetener
Kebabs
- 24 red or yellow cherry or grape tomatoes
- 24 fresh basil leaves
- 2 part-skim mozzarella string cheese sticks, cut into 12 pieces each
Directions
- In a small bowl, whisk together the vinegar, oil and sweetener.
- To make eight kebabs, use 10- to 12-inch wooden or metal skewers. For each kebab, thread 1 tomato, 1 basil leaf (gently fold two or three times or tear in half if larger) and 1 piece of cheese. Repeat twice on each skewer.
- Drizzle the vinegar mixture over all or serve on the side.
Exchanges/Choices
1 vegetable, ½ lean meat, 1 fat
Nutrition Facts
| Calories | 92 |
| Total Fat | 5.5g |
| Saturated Fat | 2.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 1.0g |
| Monounsaturated Fat | 2.0g |
| Cholesterol | 8mg |
| Sodium | 112mg |
| Total Carbohydrate | 7g |
| Dietary Fiber | 1g |
| Sugars | 5g |
| Added Sugar | 1g |
| Protein | 5g |
Buffalo White Bean Hummus
This four-ingredient, pantry-friendly recipe makes for a delicious snack with celery sticks, baby carrots, cucumber slices and bell pepper strips.
Ingredients
Serves: Serves 6
Serving Size: ¼ cup per serving
- 1 15.5-ounce can no-salt-added or low-sodium cannellini beans, rinsed and drained
- 2 tablespoons water
- 1 tablespoon canola or olive oil
- 2 tablespoons red hot pepper sauce, divided use
Directions
- In a food processor or blender, process the beans, water, oil and 1 tablespoon hot sauce for 30 seconds to 1 minute, or until the mixture is smooth. Transfer to a medium bowl.
- Stir in the remaining 1 tablespoon of hot sauce
Cook’s Tip: Don’t have cannellini beans on hand? No worries. You can substitute no-salt-added great northern beans, navy beans, or butter beans
Exchanges/Choices
1/2 starch, 1/2 fat
Nutrition Facts
| Calories | 78 |
| Total Fat | 3.0g |
| Saturated Fat | 0.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.5g |
| Monounsaturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium | 54mg |
| Total Carbohydrate | 10g |
| Dietary Fiber | 3g |
| Sugars | 1g |
| Added Sugar | 0g |
| Protein | 3g |
Big Green Smoothie
This produce-packed smoothie is a great way to get extra fruit and vegetables into your day. This recipe makes enough to share with the whole family.
Ingredients
Serves: Serves 6
Serving Size: 1 cup per serving
- 1 large green apple, unpeeled, cored and cut into large pieces
- 1 to 2 handfuls of baby spinach
- 1/4 large cucumber, peeled and cut into large pieces
- 1 medium kiwifruit, peeled and cut into large pieces
- 2 tablespoons fresh lemon juice
- 1 cup fat-free milk
- 2 teaspoons honey
- 1 cup ice cubes
Directions
- In a food processor or blender, process all the ingredients until thoroughly blended.
Cook’s Tip: Experiment with other green produce, such as parsley, pears, peas, kale, leaf lettuce, greens or green beans.
Cook’s Tip: For additional flavor options, try adding a sprinkle of ground cinnamon, dash of vanilla extract or pinch of fresh grated ginger root.
Cook’s Tip: If ice cubes aren’t available, chill the ingredients before processing.
Exchanges/Choices
1 fruit
Nutrition Facts
| Calories | 53 |
| Total Fat | 0.0g |
| Saturated Fat | 0.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.0g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 1mg |
| Sodium | 29mg |
| Total Carbohydrate | 12g |
| Dietary Fiber | 2g |
| Sugars | 9g |
| Added Sugar | 2g |
| Protein | 2g |
Creamy Cucumber-Dill Dip
This super simple snack pairs perfectly with radish slices, grape tomatoes, broccoli florets and snap peas.
Ingredients
Serves: Serves 6
Serving Size: ¼ cup per serving
- 1 cup fat-free plain yogurt (Greek preferred)
- 1/2 medium peeled, finely chopped cucumber
- 2 tablespoons chopped fresh dill weed, or 1 1/2 teaspoons dried dill weed, crumbled
- 2 teaspoons minced onion
Directions
In a small bowl, stir together all the ingredients. Refrigerate, covered, for at least 30 minutes before serving for the flavors to blend.
Exchanges/Choices
free
Nutrition Facts
| Calories | 26 |
| Total Fat | 0.0g |
| Saturated Fat | 0.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.0g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 1mg |
| Sodium | 32mg |
| Total Carbohydrate | 4g |
| Dietary Fiber | 0g |
| Sugars | 4g |
| Added Sugar | 0g |
| Protein | 3g |
Raspberry Lemonade Slushie
Chill out when the weather’s warm and treat yourself to this refreshing beverage.
Ingredients
Serves: Serves 4
Serving Size: ½ cup per serving
- 12 ounces raspberries
- 1 to 2 tablespoons low-calorie sweetener
- 1/2 cup fresh lemon juice
- 5 cups ice cubes
Directions
- In a food processor or blender, process the raspberries, sweetener and lemon juice until the raspberries are puréed.
- Add the ice cubes. Process until the mixture is mostly smooth and has a slushie-like consistency. (It’s OK if there are a few ice chunks. Don’t overmix.)
Cook’s Tip:
If your blender is too small for the entire recipe, split the recipe into two batches, adding half the ingredients
at a time.
Exchanges/Choices
1 fruit
Nutrition Facts
| Calories | 61 |
| Total Fat | 0.5g |
| Saturated Fat | 0.0g |
| Trans Fat | 0.0g |
| Polyunsaturated Fat | 0.5g |
| Monounsaturated Fat | 0.0g |
| Cholesterol | 0mg |
| Sodium | 1mg |
| Total Carbohydrate | 15g |
| Dietary Fiber | 6g |
| Sugars | 7g |
| Added Sugar | 2g |
| Protein | 1g |
