Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy. It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.
- 1 lb. boneless chicken breast
- 1 bell pepper
- 1 broccoli crown, steamed
- snow peas
- 1 Tbsp. canola oil
- garlic and spices
Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.
260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein
This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.
Butter Beans are large flat yellowish variety of a lima bean. They are a great source of dietary fiber, folate, magnesium, and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.
This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.
WHAT YOU NEED:
- 1 tablespoon olive oil
- 3 garlic cloves, minced
- 2 cans (15 oz) diced fire roasted tomatoes
- 1 can (15 oz) buttered beans, rinsed and drained
- 6 oz. fresh baby spinach
- Italian seasonings (basil, oregano, parsley)
- 8 oz. spaghetti
- Grated parmesan cheese, optional
In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.
Serving Size: 1 cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving
% Daily Value*
|Total Fat 4.2g
| Saturated Fat 0.59g
| Trans Fat 0g
|Total Carb 35g
| Dietary Fiber 7g
| Sugars 2g
|Vitamin A 30%
||Vitamin C 24%
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The waffle sandwich gives an entirely new perspective to the sandwich cuisine. It might sound strange but chicken and waffles are the perfect culinary couple. And please don’t knock until you try it; you will fall in love with this waffle sandwich.
Not only will your kids love this fun and healthy sandwich, but adults will enjoy it even more.
WHAT YOU NEED:
- 2 Low-fat Whole Grain Waffles
- 2 Slices Healthy Choice Oven Roasted Chicken breast
- 1 Slice Low-fat Swiss Cheese
- 1 tsp Light Mayo
- 1 tsp Mustard
- Tomato Slices
Place chicken breast and cheese on frozen waffle and toast until cheese is melted. Also, toast plain waffle. Add tomato slices and spread mayo and mustard on remaining waffle and place on top of other waffle.
Fat Calories: 43.6
Total Fat 5g
Saturated Fat 1.3g
Total Carb 31.5g
Dietary Fiber 2.6g
How perfect for January to be National Oatmeal Month. A big bowl of hot oatmeal is best on cold winter days!
Oatmeal can be easy and fast to prepare. Place 1/2 cup rolled oats and 1 cup water in a large mug and microwave for 1-2 minutes. Then, I usually stir in skim milk and a touch of brown sugar or honey. Now, it is ready to eat.
What is oatmeal?
- Oatmeal is ground oat groats.
What are the health benefits?
- Oatmeal has a high soluble fiber content which helps lower cholesterol. Oatmeal is also sodium free.
What is the difference between rolled oats and steel-cut oats?
- Rolled oats are oats that have been steamed and rolled flat.
- Steel-cut oats are oats that have been sliced into small pieces. They take much longer to cook and have a nutty robust flavor. They have the same nutritional value as rolled oats; however, they have a lower glycemic index.
- Instant oatmeal has added sugars and is high in sodium.
Craving a chocolate chip cookie; but don’t want to sabotage your healthy eating plan? Try this healthy cookie!! It super simple to make and it’s also gluten free! Just make sure you use gluten-free oats.
- 2 large bananas
- 1/2 cup applesauce, unsweetened
- 1 tsp vanilla
- 1 tsp cinnamon
- 1/4 cup fat-free milk
- 1 oz semi-sweet chocolate chips
- 2 cups dry old fashioned oatmeal
In a large bowl, mash bananas. Add applesauce, milk, cinnamon and vanilla; mix with spoon. Stir in oats until well blended. Let the mixture sit for 5 minutes. Stir in chocolate chips. Spray cookie sheet and drop by 1 tsp and bake @ 350 degrees F for 20 minutes. Cool on cookie rack. Makes 20 cookies.
Serving Size: 1 cookie
Servings Per Container: 20
Amount Per Serving
Total Fat 1.1g
Saturated Fat 0.4g
Total Carb 10.3g
Dietary Fiber 1.3g