Serves 6
Ingredients:
2 tbsp vegetable oil, divided
1/2 sm onion, sliced 1/4″ thick
2 cloves garlic, chopped
1 can (15 oz) reduced-sodium black beans, with liquid
1 c water
1 canned chipotle chile pepper in adobo sauce, chopped
1 1/2 tsp salt, divided
6 corn tortillas (7-8″ size)
4 scallions, thinly sliced
7 lg eggs
3 oz neufchatel cheese (reduced-fat cream cheese), cubed
2/3 c shredded Mexican Chihuahua or Cheddar cheese (about 3 oz)
2 tbsp chopped cilantro

Nutritional Info Per Serving:
325 Cal, 17 G Pro, 27 G carb, 6 g fiber, 18.5 g fat, 7 g sat fat, 962 mg sodium

Mediterranean Chicken
From KraftFoods.com

Serves 4
Ingredients:
2 cups instant brown rice, uncooked
4 small boneless skinless chicken breast halves (1 lb.)
1 small onion, chopped
1 tsp. dried oregano leaves
1 can (14-1/2 oz.) Italian-style diced tomatoes, drained
1/4 cup KRAFT Sun-Dried Tomato Dressing
2 tsp. minced garlic
1/4 cup sliced stuffed green olives

Nutritional information per serving:
Calories 370, Total fat 8 g, Saturated fat 1.5 g, Fiber 3 g, Protein 30 g

Garbanzo Bean Pitas
From Taste of Home

Serves 4

Ingredients:
2 tbsp vegetable oil, divided
1/2 sm onion, sliced 1/4″ thick
2 cloves garlic, chopped
1 can (15 oz) reduced-sodium black beans, with liquid
1 c water
1 canned chipotle chile pepper in adobo sauce, chopped
1 1/2 tsp salt, divided
6 corn tortillas (7″-8″ size)
4 scallions, thinly sliced
7 lg eggs
3 oz neufchatel cheese (reduced-fat cream cheese), cubed
2/3 c shredded Mexican Chihuahua or Cheddar cheese (about 3 oz)
2 tbsp chopped cilantro

Nutritional information per serving:
(1 pita without ranch dressing):
Calories: 241, Fat: 6 g, Saturated Fat: 0 g, Fiber: 8 g, Protein: 9 g

Saucy Stir-fried Pork
From KraftFoods.com

Serves 4
Ingredients:
2 cups instant white rice, uncooked
1/4 cup KRAFT Zesty Italian Dressing
1 lb. pork tenderloin, cut into thin strips
1 red pepper, cut into thin strips
8 oz. sugar snap peas
3 green onions, diagonally sliced
2 Tbsp. soy sauce
1 tsp. cornstarch
1/2 tsp. ground ginger

Tips:
Substitute KRAFT Asian Toasted Sesame Dressing for the KRAFT Zesty Italian Dressing, soy sauce, cornstarch and ground ginger. Cook meat, peppers and peas in 1 tsp. oil as directed. Add dressing with onions; cook and stir 1 min.
Substitute white rice for instant brown rice.

Nutritional information per serving:
Calories 370, Fat 8 g, Saturated fat 2 g, Sodium 850 mg, Fiber 3 g, Protein 29 g

Garden Vegetable Wraps
From Taste of Home

Serves 4
Ingredients:
1/2 cup reduced-fat garlic-herb cheese spread
4 flour tortillas (10 inches)
1-1/4 cups chopped seeded tomatoes
1-1/4 cups julienned fresh spinach
3/4 cup chopped sweet red pepper
2 bacon strips, cooked and crumbled
1/4 teaspoon coarsely ground pepper

Tips:

Add a few slices of lean deli meat or chopped up cooked chicken breast to add protein to this dish.

Nutrional information for 1 wrap:
Calories: 314, Fat: 10 g, Saturated Fat: 5 g, Sodium: 614 mg, Carbohydrate: 37 g, Fiber: 8 g, Protein: 12 g

Serves 12

Ingredients:
1 pkg (6 oz) blackberries
1 each fresh mango, peeled, cut in ¼ -inch thick wedges
12 oz. uncooked shrimp, peeled and deveined (about 26 count size)
2 tbsp. soy sauce
1 tbsp rice vinegar
1 tbsp. packed brown sugar
1 tbsp sesame oil
1 tbsp. grated fresh ginger
1 clove garlic, pressed or minced

Photo: Kathy Patalsky

Bullseye Spiral Wraps
From Kathy Patalsky at Healthy. Happy. Life.

Serves 6

Ingredients:
2 pieces of whole wheat flat bread wraps – doo not use round wraps-you will need the rectangle variety

4 Tbsp Micro Veggie Cream Cheese (see below)
1 large whole roasted red pepper, sliced into strips
1 Tbsp olive oil
1 tsp lemon juice
lots of fine or fresh black pepper

Micro Veggie Cream Cheese
From Kathy Patalsky at Healthy. Happy. Life.

Ingredients:
1 cup vegan cream cheese (if you’re not vegan, use a low or no fat cream cheese)
6 radishes
1 1/2 cups arugula
1 cup organic baby carrots
pepper to taste

Serves 6
Ingredients:
1/4 c + 2 tbsp vegetable oil, divided
3 cloves garlic, halved
2 sm serrano chile peppers or 1 sm jalapeno, halved
1/2 c loosely packed cilantro
1/3 c freshly squeezed lime juice (about 2 limes)
1 tsp salt, divided
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breast halves (about 1 1/4 lb)
1 lg white onion, sliced 1/4″ thick
2 ripe Hass avocados
12 corn tortillas (6″ size)

Nutritional Info Per Serving:
421 cal, 26 g pro, 30 g carb, 7 g fiber, 23 g fat, 2.5 g sat fat, 477 mg sodium

Serves 4
Ingredients:
1/2 cup olive oil
2 cloves garlic, minced
1 cup oil-packed sun-dried tomatoes, drained and finely chopped
1/2 cup chopped fresh basil leaves
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 zucchini, ends trimmed and discarded, sliced lengthwise into 1/4-inch-thick pieces
2 Japanese eggplants, ends trimmed and discarded, sliced lengthwise into 1/4-inch-thick pieces
Baguette or thick bread, sliced in 1/2 lengthwise
1 cup (6 1/2 ounces) goat cheese, at room temperature
1 1/2 cups baby spinach

Photo: Erica from Healthy Tasty Cheap

Oven Barbequed Chicken w/ Sweet Potato Fries
From Erica at Healthy Tasty Cheap

Serves 2 – (save 1 ounce of chicken for tomorrow’s lunch wrap)

Chicken Ingredients:
Two chicken thighs, bones in and skin on
Non-stick cooking spray
Two thick slices of onion
Barbeque sauce (I used Sauer$(Bs,(B which is vinegar-y and good, and made by a company founded here in Richmond)
Salt and pepper

Sweet Potato Fries Ingredients:
1-2 large sweet potatoes, peeled and cut into thin, french fry-like pieces
Canola or vegetable oil
1/2 tsp. cumin
1 Tbsp. chili powder
1/2 tsp. coriander
1/2 tsp. paprika
cayenne pepper, to taste (optional)
salt and pepper

Photo: Danica’s Daily

Now That’s a Wrap! Chicken, Bacon, Avocado Wrap
From Danica’s Daily

Ingredients:
whole wheat tortilla (try Mission Life Balance Whole Wheat Tortillas)

1 oz sliced BBQ chicken
1 Tbsp BBQ Sauce
1 slice lite cheddar cheese
1 slice cooked turkey bacon, crumbled
1/4 small avocado sliced
Spinach & romaine leaves

Nutrional information: 6 Weight Watchers POINTS

Chicken and Summer Squash
From Cyndi Allison at Suite101.comn

Serves 4

Ingredients:
4 boneless, skinless chicken breasts
1/2 tsp salt
3/4 tsp pepper (fresh ground is very good)
1/4 tsp paprika
2 1/2 TBS olive oil
1/2 cup chicken broth (canned or homemade)
1 small zucchini squash
1 medium yellow squash
1 bell pepper (various colors add visual interest)
1 Tbsp basil
Grated parmesan cheese to taste

Ingredients:
1 onion, chopped
1 bell pepper, seeded and chopped
4 ounces sliced mushrooms
½ can of corn, rinsed and drained
8 ounces roasted red bell pepper hummus (or 1 cup homemade)
2 large whole grain wraps
½ can black beans, rinsed and drained
1 roasted poblano pepper, cut into strips
½ package fresh spinach

Zucchini-Enhanced Turkey Meatloaf
From Janet Harriet at GreenDivaMom.com

Ingredients:
1 pound lean groundturkey, ground chicken breast
1 egg, lightly beaten
1 1/4 cup rolled oats
1/2 cup shredded zucchini
1/2 cup shredded carrot
1/4 cup finely chopped red pepper
1/4 cup tomato sauce
2 teaspoons italian herb blend
Dash hot pepper sauce

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Pantry Items
canola or vegetable oil
olive oil
salt
dried oregano
pepper
soy sauce
cornstarch
ground ginger 
rice vinegar
brown sugar
sesame oil
kosher salt
cooking spray 
cumin
chili powder
coriander
paprika
cayenne pepper
chicken broth
basil
tomato sauce
Italian herb blend
hot pepper sauce
 
Vegetables
4 small to medium yello onions
1 lg white onion
3 ripe Hass avocados
1 head of garlic
1 bunch cilantro
1 bunch fresh parsley
a bag or container of romain leaves or mixed lettuce (extra used for side salads)
1/2 small cucumber,
4 small tomatoes
4-5 red bell peppers (use leftovers for side salads)
8 oz. sugar snap peas
7 green onions/scallions
4 cups fresh spinach
fresh ginger
6 radishes
1 1/2 cups arugula
1 pound of carrots
2 sm serrano chile peppers or 1 sm jalapeno
1 roasted poblano pepper
1/2 cup fresh basil leaves
3 large zucchini
2 Japanese eggplants (1 regular eggplant will do in a pinch)
1-2 large sweet potatoes
1 medium yellow summer squash
4 ounces sliced mushrooms
 
Fruit
1 pkg (6 oz) Blackberries
1 each fresh mango, peeled, cut in ¼ -inch thick wedges
2 limes
 
Canned and jar goods
1 can (15 oz) reduced-sodium black beans, with liquid
1 chipotle chile pepper in adobo sauce, chopped from the can
1 can (14-1/2 oz.) Italian-style diced tomatoes
1 jar of sliced stuffed green olives
1 can (15 ounces) garbanzo beans or chickpeas
1 small jar of whole or diced/sliced roasted red peppers (use leftover in salads)
8 oz oil-packed sun-dried tomatoes
1 can of corn
1 can black beans
 
Condiments
sun-dried tomato salad dressing (use low or no fat)
fat-free mayonnaise
Italian salad dressing (use low or no fat)
barbeque sauce
 
Breads and grains
6 corn tortillas (7″-8″ size)
12 corn tortillas (6″ size)
instant brown rice
2 whole wheat pita breads (6 inches)
instant white rice (you can subsitute brown rice for a healthier option)
4 flour tortillas (10 inches) or use whole wheat tortillas
1 package of whole wheat tortillas (try Mission Life Balance Whole Wheat Tortillas)
1 package of whole wheat flat bread wraps (try Flatout Flatbread)
baguette or thick bread – enough for 1 large sandwich
1 1/4 cup rolled oats
 
Dairy, cheese and eggs
8 lg eggs
11 oz neufchatel cheese (reduced-fat cream cheese) or vegan cream cheese
3 oz shredded Mexican Chihuahua or Cheddar cheese
4 oz reduced-fat garlic-herb cheese spread
6 1/2 oz goat cheese
1 slice lite cheddar cheese
grated parmesan cheese
 
Meat and seafood
12 boneless skinless chicken breast halves (4 lb.)
1 lb. pork tenderloin, cut into thin strips
3 bacon strips (try turkey bacon for the healthier option)
12 oz. uncooked shrimp, peeled and deveined (about 26 count size)
Two chicken thighs, bones in and skin on
1 pound lean ground turkey or ground chicken breast
 
Misc
2 tablespoons chopped walnuts
8 ounces roasted red bell pepper hummus

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