Tomato & Butter Bean Florentine Dinner

 

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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

DIRECTIONS:

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.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%
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Healthy Chocolate Chip Cookie

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.

COOKIE

Ingredients:

  • 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

Directions:

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.

Nutrition Facts:
Serving Size: 1 cookie
Servings Per Container: 20
Amount Per Serving
Calories: 53
Total Fat 1.1g
Saturated Fat 0.4g
Cholesterol 0.1mg
Sodium 1.5mg
Calcium 4.7
Potassium 58mg
Phosphorus 6.4mg
Total Carb 10.3g
Dietary Fiber 1.3g
Sugars 3.4g
Protein 1.4g

Pumpkin Oatmeal Cookie

Healthy and only 4 ingredients.  Also, gluten-free if you use gluten-free oats and vegan if you use raisins in place of chips.  You may substitute any dried fruit, such as, dried cranberries or dates.  Either way, they are delicious!

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WHAT YOU NEED:

  • 1 Cup Pumpkin
  • 1 Cup Oats
  • 1/4 Cup Chocolate Chips
  • Dash of Cinnamon
  • 1/4 Cup Raisins (Optional)

 

DIRECTIONS:

Preheat oven to 350 degrees.  In a large bowl, mix all ingredients together.  Spray cookie sheet with cooking spray.  Spoon mixture onto cookie sheet and press down. Bake for 15 minutes.  Let cool.  Makes 15 cookies.

NUTRITION INFO:

Serving Size = 1 Cookie (without raisins)

  • 40 Calories
  • 1 g Fat
  • 0 Cholesterol
  • 0 Sodium
  • 7 g Carbohydrate
  • 1 g Fiber
  • 2 g Sugar
  • 1 g Protein

Skinny Razz-a-Dazz Chicken

When life is hectic, I love simple and easy recipes that are actually healthy and low in calories.  This “Razz Chicken” recipe only needs 3 ingredient, yay!  It takes literally 2 minutes to prepare and throw it in the oven!  I actually used frozen chicken breasts which required longer baking time.

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As you can see from the above pic, I’m on a veggie kick.  Therefore, I had it with 2 veggies and left out the carbs.  It was very satisfying and I feel thinner!

WHAT YOU NEED:

  • 4- 4 oz. boneless, skinless chicken breasts
  • 1/2 cup fat-free raspberry vinaigrette
  • 3 tbsp. dried basil

DIRECTIONS:

Preheat oven at 350°F. Place chicken breast in baking dish. Pour raspberry vinaigrette over chicken and sprinkle basil on top. Cover and bake for 1 hour or until chicken is cooked through.

NUTRITION INFO:

1 Serving = 1 Chicken Breast

  • 140 Calories
  • 1.6 g Fat
  • 60 mg Cholesterol
  • 391 mg Sodium
  • 8 g Carbohydrate
  • 23 g Protein

Skinny Soft Taco

Here it is again, the skinny taco.  Perfect for a quick & easy healthy dinner.

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WHAT YOU NEED:

1 pound lean ground turkey
1 packet taco seasoning, low sodium
3/4 cup water
8 oz. low-fat cheddar cheese, shredded
2 roma tomatoes, chopped
2 cups lettuce, shredded
1 cup salsa
fat-free sour cream, optional
8 whole grain tortillas

DIRECTIONS:

Brown ground turkey in skillet until no longer pink; drain fat. Add taco seasoning and water; stir until blended. Simmer for 5 minutes. Layer meat, cheese, tomato, lettuce and salsa on tortilla.

NUTRITION INFO:

Serving Size = 1 Taco

  • 225 calories
  • 4 g fat
  • 34 mg cholesterol
  • 530 mg sodium
  • 26 g carbohydrate
  • 3.5 g fiber
  • 3 g sugar
  • 21 g protein

Skinny CrockPot Creamy Salsa Chicken

If you’re busy like I am, let the crock pot do the cooking.  This recipe only requires 3 ingredients and your family will think you spent the day in the kitchen.

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WHAT YOU NEED:

  • 4 boneless chicken breasts, thawed
  • 1-8oz. package of fat-free cream cheese, softened, cut in cubes
  • 1-16 oz. jar of chunky salsa

DIRECTIONS:

Place thawed chicken breast in crock-pot. Place cubed cream cheese on top and cover with salsa. Cook on low for 4 hours or until chicken is cooked through.  Makes 4 servings.

NUTRITION INFO:

1 Serving = 1 Chicken breast with sauce

  • 198 Calories
  • 2 g Fat
  • 67 mg Cholesterol
  • 12 g Carbohydrate
  • 3 g Fiber
  • 32 g Protein

Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

blackbeansoup

WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

  • 146 Calories
  • 2 g Fat
  • 0 Cholesterol
  • 840 mg Sodium
  • 25 g Total Carbohydrate
  • 9 g Fiber
  • 2 g Sugar
  • 8 g Protein