- 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
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!
Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.
PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4
3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt
1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2″ of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with olive oil and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining ¼ teaspoon salt.
4. ARRANGE 2 English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.
NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs, ½ c spinach, ½ c salsa, 1 Tbsp of yogurt) 300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium
Order this omelet at your favorite weekend breakfast spot, or make this combo in your own kitchen.
- Request an omelet made with 1 egg and 2 egg whites
- Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
- Eat with 2 slices of whole wheat toast (no butter!)
Total calories: 391
Recipe and calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=3&?cid=social_20140709_27405316
- 1 medium green bell pepper, chopped (1 cup)
- 2 medium celery stalks, chopped (1 cup)
- 3 garlic cloves, finely chopped
- 1 can (28 oz) Muir Glen™ organic diced tomatoes, undrained
- 2 cups chopped fully cooked smoked sausage
- 1 tablespoon parsley flakes
- 1/2 teaspoon dried thyme leaves
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon red pepper sauce
- 3/4 pound uncooked peeled deveined medium shrimp, thawed if frozen
- 4 cups hot cooked rice (brown rice)
- In 3 1/2- to 6-quart slow cooker, mix all ingredients except shrimp and rice.
- Cover; cook on Low heat setting 7 to 8 hours (or High heat setting 3 to 4 hours).
- Stir in shrimp. If needed, reduce heat setting to Low; cover and cook on Low heat setting about 1 hour longer or until shrimp are pink and firm. Serve jambalaya with rice.Note: This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer’s directions for layering ingredients and choosing a temperature.
(Total time will vary with appliance and setting.)
Heat up this Cajun favorite by sprinkling with more red pepper sauce just before serving. If you want to use fresh parsley and thyme, add them with the shrimp so the flavor isn’t lost during the long cooking.
Spicy and smoky, andouille sausage is traditionally used for this dish. If you’re in a more mellow mode, leftover ham works just as well.
Spray the inside of a 1/2-cup measuring cup with cooking spray. For each serving press the hot rice into the cup. Place the cup upside down in the bottom of a bowl, and unmold the rice. Spoon the jambalaya around the mound of rice. Serve with warm crusty French bread.
Serving Size: 1 Serving
- Calories 265
- recipe courtesy of: Betty Crocker Slow cooker meals