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

 

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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

Better Greens

turnips greensTurnip Greens

“A cup of cooked turnip greens contains nearly 200 milligrams of calcium, and rivals the 276 milligrams you would find in a cup of whole milk,” says Boone. A source of vitamins A, C, E, B6 and folic acid, their slightly bitter leaves are smaller and more tender than their cousin, collards. Boone likes to prepare turnip, beet, and other greens by wilting them. “Simply saute the greens for a few minutes with olive oil and crushed garlic, then enjoy them alone or topped with beans,” she suggests. They also make a great addition to pastas and soups.

Swiss Chardswiss chard

Chard belongs to the same family as beets and has a similarly sweet vegetal flavor and loads of health benefits. “It contains a wide array of phytonutrients, shown to provide anti-inflammatory and antioxidant properties, says holistic nutrition coach Jill Grunewald of Healthful Elements. “Chard is also an excellent source of iron, potassium, magnesium, antioxidant vitamin A, free radical-fighting vitamin C, bone-building vitamin K, and skin-enhancing vitamin E.” Her “all-time favorite way” to serve chard is to saute it in olive oil and garlic until bright green, and serve it as a stand-alone side dish or alongside mashed potatoes and salmon.

cabbageCabbage

The humble member of the cruciferous family should not be overlooked—it’s packed with vitamin K and vitamin C. “For even more nutrition power, use red cabbage,” suggests Sharon Palmer. “It owes its red color to anthocyanins, the same compounds that give berries their purple hue and are linked to lower risk of disease.” Sliced cabbage is a traditional base for a hearty winter soup, and Palmer adds carrots, potatoes, parsnips, rutabagas, and turnips, and even some lentils to make it more of a one-dish meal.

broccoli rabeBroccoli Rabe

Broccoli’s leafier and more bitter cousin is sometimes labeled rapini and is often incorporated into Italian dishes. “This immune-boosting vegetable has a high amount of potassium, vitamins K and A, and it contains flavonoid which helps protect against cancer,” says nutrition and wellness expert Mitzi Dulan, author of The Pinterest Diet: How to Pin Your Way Thin. Blanch the leaves and shoots prior to cooking, suggests Dulan—that will take the edge off the bitterness. Then create a simple side with garlic or pine nuts, or toss it into your pasta.

Reference: SELF