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Mashed White Beans with Herbs

Mashed White Beans with Herbs Recipe

Potatoes aren’t the only option when you want a mashed side dish for your meal. Mashed beans pair well with a main course like grilled fish or chicken, and they provide extra protein and fiber. These mashed white beans are flavored with fresh herbs and smoked paprika.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

½ tbsp olive oil

¼ cup chopped onion

1 clove garlic, minced

2 (15 oz.) cans low-sodium white beans, rinsed and drained

½ cup low-sodium vegetable stock or broth

1 tbsp chopped fresh chives

½ tsp chopped fresh rosemary leaves

¼ tsp lemon zest

¼ tsp smoked paprika

1/8 tsp fine ground sea salt

Directions

Warm the oil over medium heat in a large saucepan. Add the onion and garlic. Cook for 3 minutes. Stir in the beans and cook for 1 more minute.

Pour in the vegetable stock and let simmer for 3 minutes, stirring the beans occasionally.

Remove the beans from the heat and add the chives, rosemary, lemon zest, smoked paprika, and salt. Use a potato masher to mash and stir the beans until almost smooth, but still slightly chunky.

Return to low heat and cook 1 to 2 minutes more, until the mash thickens and is heated through. Serve warm.

Nutrition information for 1 serving: Calories 132; Total Fat 1.1 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 211 mg; Carbohydrate 23.4 g; Fiber 7.2 g; Sugar 0.5 g; Protein 8.3 g

Soba Noodles with Broccoli and Peas

Soba Noodles with Broccoli and Peas Recipe

Soba is a Japanese buckwheat pasta that is lower in calories and contains fewer carbohydrates than most white pastas. In this recipe, it’s paired with nutritious stir-fried broccoli and peas.

Yield: 2 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

¼ cup raw cashews

½ tbsp olive oil

½ cup diced onion

1 ½ cups small broccoli florets

¼ cup water

¼ cup fresh peas

½ tbsp low sodium soy sauce

½ tbsp toasted black sesame seeds

2 cups cooked soba noodles

Directions

Heat a medium skillet over medium-high and add the raw cashews. Toss the cashews around the pan for about 3 minutes, until they begin to brown. Transfer the cashews to a bowl and remove the skillet from the heat for 1 to 2 minutes.

Add the olive oil to the pan and return it to medium-high heat. Add the onion and cook for 3 minutes. Stir in the broccoli and continue to cook for 6 minutes, until it turns bright green and starts to become tender.

Reduce the heat to medium and add the water. The water and steam will cook the broccoli further. Continue to stir and cook until the liquid evaporates, about 2 minutes.

Stir in the peas and cook for 1 more minute. Remove from the heat and stir in the soy sauce. Sprinkle the vegetables with black sesame seeds and the reserved cashews.

Divide the soba noodles between two serving bowls. Top each with half of the vegetables and serve.

Nutrition information for 1 serving: Calories 320; Total Fat 11.4 g; Saturated Fat 2.1 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 318 mg; Carbohydrate 45 g; Fiber 6.6 g; Sugar 6.4 g; Protein 14.4 g

Almond Apricot Celery Salad

Almond Apricot Celery Salad Recipe

This simple celery salad will satisfy any craving for crunchy food. It contains heart-healthy almonds that add protein and dried apricots that add sweetness and dietary fiber.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

2 cups sliced celery

8 unsweetened dried apricots, chopped

½ cup chopped raw almonds

1 tbsp minced red onion

1 tbsp fresh lemon juice

1 tsp honey

1/8 tsp fine ground sea salt

Directions

In a medium bowl, stir together the celery, apricots, almonds, and red onion.

In a small dish, stir together the lemon juice and honey.

Pour the lemon juice and honey over the celery salad. Sprinkle in the salt and stir well. Serve at room temperature or cold.

Nutrition information for 1 serving: Calories 142; Total Fat 7.6 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 123 mg; Carbohydrate 15.9 g; Fiber 4.2 g; Sugar 10.4 g; Protein 3.8 g

Easy Baked Salsa Bean Dip

Easy Baked Salsa Bean Dip Recipe

This easy bean dip is loaded with black beans for protein and fiber. Ricotta cheese adds more protein and makes it creamy without the need for high-fat sour cream. It’s topped off with just a little shredded cheddar to add more flavor. While it’s great with baked tortilla chips, you can make it an even lighter snack by using it as a dip for sliced vegetables like carrots, celery and cucumbers.

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

1 (15 oz.) can no-salt-added black beans, rinsed and drained

½ cup prepared salsa

¼ cup part skim ricotta cheese

¼ tsp garlic powder

¼ tsp ground cumin

1/8 tsp fine ground sea salt

¼ cup shredded cheddar cheese

2 green onions, sliced

2 tbsp chopped fresh cilantro

Directions

Preheat the oven to 375 degrees Fahrenheit.

Place the beans in a medium bowl and use a potato masher to mash the beans until they are combined, but still chunky.

Stir in the salsa, ricotta cheese, garlic powder, cumin and salt. Transfer the dip to a 3 to 4 cup baking dish that has been sprayed with non-stick cooking spray. Sprinkle the cheese over the dip.

Bake for 15 to 20 minutes, until the cheese is melted and the dip is bubbling. Remove from the oven and let sit for 5 minutes. Sprinkle with the green onions and cilantro, and serve warm.

Nutrition information for 1 serving: Calories 92; Total Fat 2.5 g; Saturated Fat 1.2 g; Trans Fat 0 g; Cholesterol 8 mg; Sodium 245 mg; Carbohydrate 11.4 g; Fiber 3.2 g; Sugar 1.1 g; Protein 5.8 g

Mango Pineapple Smoothie Bowl

Mango Pineapple Smoothie Bowl Recipe

A smoothie bowl turns your favorite healthy breakfast shake into a meal with nutritious toppings. This version uses unsweetened frozen fruit and yogurt to create a creamy base with protein and calcium. It’s topped with fresh fruit for more fiber, and a few seeds add heart-healthy fat to keep you full.

Yield: 1 serving

Preparation time: 15 minutes

Ingredients

½ cup unsweetened frozen pineapple

½ cup unsweetened frozen mango

¼ cup non-fat plain Greek yogurt

¼ cup skim milk

2 fresh strawberries, chopped

1 tbsp roasted, unsalted sunflower seeds

1 tbsp roasted, unsalted pumpkin seeds

½ tbsp unsweetened shredded coconut

Directions

Place the pineapple, mango, yogurt, and milk in a blender. Pulse until all ingredients are blended. The smoothie will be very thick. You might need to open the blender and scrape the sides a few times to ensure everything is pureed. A single-serving drink blender works well for this recipe.

Transfer the smoothie to a small bowl. Top with strawberries, sunflower seeds, pumpkin seeds and coconut, and serve.

Nutrition information: Calories 241; Total Fat 6.5 g; Saturated Fat 1.5 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 61 mg; Carbohydrate 34.9 g; Fiber 3.4 g; Sugar 23.5 g; Protein 11.1 g

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