400 Calorie Meals

FOO04165Huevos Rancheros

Ingredients

  • 4 6- to 8-inch soft corn tortillas
  • 1/2 teaspoon ground cumin
  • 1 16-ounce can black beans, rinsed and drained
  • 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 cup mild salsa
  • 4 large eggs, fried
  • 2/3 cup shredded Monterey Jack cheese
  • 1 ripe avocado, sliced

Directions

  1. Heat oven to 425° F.
  2. Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
  3. Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
  4. Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
  5. Bake until the cheese has melted. Serve with the avocado.

Nutritional Information

  • Calories 337
  • Calories From Fat 166
  • Fat 18g
  • Sodium 502mg
  • Protein 17g
  • Carbohydrate 29g
  • Fiber 9g
  • Iron 3mg
  • Calcium 217mg

Recipe courtesy of: realsimple.com

 

Advertisements

Grilled Veggie Burritos

veggie burrito1Ingredients

  • 1 Tablespoon Olive Oil
  • 2 cups brown rice
  • 4 cups Low Sodium Chicken Broth
  • 2 whole Limes, Juiced And Zested
  • 1/4 cup Chopped Cilantro
  • 2 whole Zucchini, Cut Into Slices Lengthwise
  • 1 whole Yellow Squash, Cut Into Slices Lengthwise
  • 2 ears Corn, Leaves And Silk Removed
  • Olive Oil For Brushing
  • Salt For Sprinkling
  • 1 can (15 Oz. Size) Seasoned Black Beans
  • 6 whole Burrito-sized whole wheat or spinach Tortillas
  • 1 whole Small Onion, Finely Chopped
  • 2 whole Roma Tomatoes, Diced
  • 1 cup Grated Monterey Jack Cheese
  • Optional Toppings: Salsa,  Guacamole, Extra Cilantro, Hot Sauce

Preparation Instructions

Heat the olive oil in a large saucepan over medium heat. Add rice and stir around for 2 minutes. Pour in chicken broth and the juice and zest of 1 lime. Bring to a boil, then reduce to a simmer, cover, and cook for 20-25 minutes until all the liquid is absorbed. Stir in the juice and zest from the remaining lime, then stir in the cilantro. Set aside.

Brush zucchini and squash slices, along with the ears of corn, with olive oil. Sprinkle with salt. Grill them on a grill pan, a charcoal grill, or saute them in a heavy skillet over medium-high heat, turning them halfway through. Remove when the veggies have great color on the outside. Set aside to cool, then dice them.

Heat the beans in a small saucepan until hot.

Warm the tortillas in the microwave for 30 seconds.

To assemble the burritos, lay out each tortilla on your work surface. Spoon on rice, then beans, then sprinkle on plenty of grilled veggies. Top with chopped onion, tomato, cheese, and any other toppings you’d like. Spoon salsa all across the top. Tuck in the sides, then roll the burrito up as tightly as you can. Cut in half and chow down!

Healthy Living

sweet_potatoes_recipeSweet Potatoes

A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin (found in green leafy vegetables as well as other foods such as eggs. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases).

Ingredients

  • 4 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 2 medium tomatoes, diced
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro

Preparation

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition

Per serving: 295 calories

Recipe courtesy of Eating Well

Beef and Bean Taco Casserole

beef-and-bean-taco-casserole-13200002rca-ssIngredients
  • 1    pound   lean (at least 80%) ground beef
  • 1    16 ounce can  Old El Paso® refried beans
  • 1    16 ounce jar  Old El Paso® Thick ‘n Chunky salsa
  • 1    1 ounce package  Old El Paso® 40% less-sodium taco seasoning mix
  • 2 1/2   cups   coarsely broken tortilla chips
  • 1/2     medium green bell pepper, chopped (3/4 cup)
  • 4      medium green onions, sliced (1/4 cup)
  • 2      medium tomatoes, chopped (1 1/2 cups)
  • 1    cup   shredded cheddar or Monterey Jack cheese (4 ounces)
  • 1/4   cup   sliced ripe olives
  • 1    cup   shredded lettuce
Directions
1.Heat oven to 350 degrees Fahrenheit. In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in refried beans, salsa, and taco seasoning mix. Reduce heat to medium. Heat to boiling, stirring occasionally.
2.In ungreased 2-quart casserole, place 2 cups of the broken tortilla chips. Top evenly with beef mixture. Sprinkle with bell pepper, onions, 1 cup of the tomato, the cheese, and olives.
3.Bake uncovered 20 to 30 minutes or until hot and bubbly and cheese is melted. Top baked casserole with lettuce, remaining 1/2 cup tomato, and remaining 1/2 cup tortilla chips.
Tip:
1. If you want to keep this a vegetarian meal leave out the meat and used black beans and refried black beans.
Recipe courtesy of: recipe.com

Quinoa Stuffed Bell Peppers


quinoa stuffed bell peppersQuinoa Stuffed Bell Peppers

Ingredients:

  • 3 cups cooked quinoa
  • 1 (4-oz.) can green chiles
  • 1 cup corn kernels
  • 1/2 cup canned black beans, drained and rinsed
  • 1/2 cup petite diced tomatoes
  • 1/2 cup shredded pepper jack cheese
  • 1/4 cup crumbled feta cheese
  • 3 tbsp. chopped fresh cilantro leaves
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. chili powder, or more to taste
  • Kosher salt and freshly ground black pepper, to taste
  • 6 bell peppers, tops cut, stemmed and seeded

Instructions:

  1. Preheat oven to 350 F. Line a 9×13 baking dish with parchment paper.
  2. In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
  3. Spoon the filling each each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
  4. Serve immediately.

Recipe Courtesy of: http://www.simpledish.com/entertaining/vegetarian/quinoa-stuffed-bell-peppers

Non-Guilty Comfort Food

southwest-veggie-nachos-fore296Southwest Veggie Nachos

INGREDIENTS

  • Vegetable oil cooking spray
  • 6 oz baked tortilla chips
  • 1 can (15 oz) low-sodium black beans, rinsed and drained
  • 1 green bell pepper, diced
  • 1/2 cup frozen corn, thawed
  • 1/4 teaspoon ground cumin
  • 1/4 cup sliced black olives
  • 3 tablespoons pickled jalapeño slices
  • 1 1/2 cups reduced-fat shredded Mexican blend cheese
  • 4 large plum tomatoes (about 12 oz), chopped
  • 1/2 cup chopped red onion
  • 1/4 cup cilantro, chopped
  • 1 teaspoon fresh lime juice
  • 1/2 avocado, diced

PREPARATION

  1. Heat oven to 425°. Coat a baking sheet with cooking spray; spread chips evenly on sheet. In a bowl, combine beans, pepper, corn and cumin; spoon over chips. Top with olives, jalapeños and cheese; bake until cheese melts, 5 to 6 minutes. In same bowl, combine tomato, onion, cilantro and juice; gently mix in avocado. Serve nachos topped with salsa.

The skinny

315 calories per serving, 10 g fat (3 g saturated), 41 g carbs, 10 g fiber, 15 g protein

Recipe Courtesy of SELF…http://www.self.com/fooddiet/recipes/2013/02/southwest-veggie-nachos

Turkey enchilada verde soup

turkey enchilada verde soupTurkey enchilada verde soup

Ingredients:

For the salsa verde:
1/2 pound fresh tomatillos, husked, or 1 (10-ounce) can of tomatillos
1/4 medium yellow onion, chopped
4 cloves garlic, chopped
2 jalapeños, seeds and stems removed, chopped
1/2 cup chopped cilantro

For the soup:
4 cups turkey or chicken broth
4 cups diced cooked turkey, white and/or dark meat, diced
1 (15-ounce) can black beans, drained or 2 cups cooked black beans, drained
1/2 teaspoon ground cumin
1/2 teaspoon oregano
1/2 cup chopped cilantro, plus more for serving
1 cup (4 ounces) Monterey Jack, shredded, plus more for serving
1/2 cup crushed tortilla chips
1 tablespoon lime juice
Salt
Sour cream, for serving
1 avocado peeled, pitted, and cut into wedges, for serving

Method:
First make the salsa verde. If using fresh tomatillos, place them in a pot and cover with water. Bring to a boil and then simmer uncovered for 10 minutes. They should be softened and a lighter green. Turn off the heat and allow to cool for 10 minutes. If using canned tomatillos, skip this step.

Place the tomatillos in a blender, along with either 1 cup of the cooking water or 1 cup of the canned tomatillos’ liquid. Add to the blender the onion, garlic, jalapeños and cilantro. Blend until smooth. You should have about 2 cups.

To make the soup, pour the salsa verde into a large pot. Add the broth, turkey, black beans, cumin, oregano and cilantro. Bring to a boil and then simmer for 15 minutes. Add the shredded cheese and while occasionally stirring, continue to cook until the cheese has melted, about 5 minutes. Stir in the crushed tortilla chips and simmer for 5 more minutes. Add the lime juice and then adjust seasonings, adding salt to taste.

To serve, top each bowl with shredded Monterey Jack, sour cream, avocado, and cilantro.

Recipe Courtesy of SELF and http://www.homesicktexan.com