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Black Bean Chipotle Tacos with Fresh Salsa RecipeBlack Bean Chipotle Tacos with Fresh Salsa

Source: MyFoodDiary.com
Recipe

Black Bean Chipotle Tacos with Fresh Salsa Recipe

Tacos don’t need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, protein and fiber-rich black beans are given a spicy kick with chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Nutrition Facts
Serving Size 1 taco
Amount Per Serving
132
Calories
% Daily Value*
2%
Total Fat 1.3g
0%Saturated Fat 0.1g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 153mg
8%
Total Carbohydrate 24.6g
21%
Dietary Fiber 5.8g
Sugars 1.5g
Protein 6.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients


Salsa

  • 2 Roma tomatoes, cored and chopped
  • ¼ cup chopped English cucumber
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ¼ cup chopped fresh cilantro
  • 2 tbsp fresh lemon juice
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Tacos

  • 1 (15 oz.) can no salt added black beans, rinsed and drained
  • ¼ cup vegetable stock
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 chipotle peppers in adobo, minced
  • 6 small (6 inch) corn or flour tortillas, warmed


Directions

  1. Combine all of the salsa ingredients in a small bowl. Set aside.
  2. Add the black beans and the vegetable stock to a deep skillet and turn to medium heat. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans so that you have a combination of mashed and whole beans for your tacos. Add the chipotle peppers and continue to cook until the vegetable stock evaporates and you are left with a thick black bean filling, about 2 to 3 more minutes.
  3. Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of the salsa. Serve while the black beans are still warm.

Lemon Curry Roasted Chickpeas RecipeLemon Curry Roasted Chickpeas

Source: MyFoodDiary.com
Recipe

Lemon Curry Roasted Chickpeas Recipe

These roasted chickpeas are a great substitute for unhealthy salty snacks. Not only will they keep your sodium and fat intake in check, they also provide protein and fiber.

Tip for the cook: The options are endless when it comes to flavors for roasted chickpeas. Experiment with other seasonings such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
122
Calories
% Daily Value*
4%
Total Fat 2.8g
2%Saturated Fat 0.4g
Trans Fat 0g
0%
Cholesterol 0mg
12%
Sodium 266mg
7%
Total Carbohydrate 20.5g
26%
Dietary Fiber 7.2g
Sugars 0.1g
Protein 6.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

  • 1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)
  • 2 tsp olive oil
  • 1 tbsp fresh lemon juice (about ½ a medium lemon)
  • 1 tsp lemon zest
  • 1 tsp curry powder
  • ¼ tsp salt

Directions

  1. Preheat your oven to 425 degrees Fahrenheit. Spray a baking sheet lightly with cooking spray or olive oil.
  2. Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the counter top. Set aside to let the chickpeas dry on the towel.
  3. In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until they are all evenly coated with the seasonings.
  4. Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and use a spoon or spatula to gently stir the chickpeas. Return to the oven and bake for 10 more minutes, or until browned and slightly crunchy. Best served warm.

Roasted Acorn Squash Soup with Feta RecipeRoasted Acorn Squash Soup with Feta

Source: MyFoodDiary.com
Recipe

Roasted Acorn Squash Soup with Feta Recipe

Soup makes a great lunch or light dinner, but many prepared soups contain excess calories, sodium, and fat. When you make soup at home, you control the ingredients which ensures that you end up with a healthy meal.

This winter squash soup is not only comforting and filling, it is full of healthy ingredients. Winter squashes such as acorn, butternut, and pumpkin are loaded with vitamin A and fiber. The small amount of feta cheese adds a burst of flavor while keeping each serving low in calories and unhealthy saturated fat.

Tips for the cook: Roasting your own squash may seem overwhelming, but it’s really not that difficult. While it is in the oven, you can prep the other ingredients. You can also use canned winter squash puree or thawed winter squash from the freezer in this recipe. You will need about 4 cups of roasted squash. Keep in mind that the moisture content may vary depending on what type you use, so you may need to add more or less stock to get the right consistency.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
166
Calories
% Daily Value*
9%
Total Fat 6g
8%Saturated Fat 1.5g
Trans Fat 0g
2%
Cholesterol 5mg
11%
Sodium 254mg
9%
Total Carbohydrate 27.4g
14%
Dietary Fiber 3.8g
Sugars 2.9g
Protein 4g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 30 minutes

Cooking time: 15 minutes

Ingredients

  • 2 small acorn squash
  • 1 tbsp + 2 tsp olive oil
  • ½ medium-sized onion, chopped
  • 2 cloves garlic, minced
  • 1 ½ cups unsalted chicken or vegetable stock
  • 1 tsp raw sugar
  • 1 tsp dried oregano
  • ¼ tsp crushed red pepper
  • 1/8 tsp ground allspice
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • ¼ cup 1% milk
  • 1/8 cup crumbled feta cheese

Directions

  1. Preheat the oven to 400 degrees F. Cut each squash in half and remove the seeds. Use your hands to rub the 2 teaspoons of olive oil over all of the squash halves (1/2 teaspoon per squash half). Place the squash cut side down on a baking sheet. Pierce the skin in several places with a fork. Bake for 30 minutes, or until the squash is tender. Prep the other ingredients while the squash is baking.
  2. Remove the squash from the oven and use a spatula to flip each half cut side up to cool. Set aside.
  3. In a medium-sized soup pot, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic and cook until the vegetables are tender, about 3 minutes.
  4. Scoop the flesh of the acorn squash from the skin and transfer it to the soup pot. Break up the squash as you stir it into the onion and garlic. Add the chicken stock and cook for 1 to 2 more minutes.
  5. Remove the pot from the heat and use an immersion blender to puree the soup in the pot. If you don’t have an immersion blender you can transfer the vegetables to a standard blender or food processor to puree and pour the soup back into the pot. Add the sugar, oregano, red pepper, allspice, salt, and black pepper. Cook over low heat for 1 minute.
  6. Add the milk and continue to heat the soup about 1 to 2 more minutes. Stir in the feta cheese and serve. Garnish with croutons and more feta, if desired.

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale RecipeBlack-eyed Pea and Sesame Burgers with Sweet Soy Kale

Source: MyFoodDiary.com
Recipe

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale Recipe

These vegetarian burgers are packed with hearty black-eyed peas, which provide fiber, protein, and B vitamins. The kale adds a burst of flavor and even more nutrition. Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acids from plants, and it is a source of vitamins A, C, and K.

Tips for the cook: These burgers are best eaten warm, straight from the oven. The kale not only adds flavor, but it also adds moisture. The burger may seem a bit dry without it. If you choose to forgo the kale, consider adding your favorite burger sauce when serving. For variety, try using other cooked beans or legumes in place of the black-eyed peas.

Nutrition Facts
Serving Size 1 burger
Amount Per Serving
198
Calories
% Daily Value*
11%
Total Fat 7.1g
4%Saturated Fat 0.9g
Trans Fat 0g
0%
Cholesterol 0mg
12%
Sodium 265mg
10%
Total Carbohydrate 28.8g
23%
Dietary Fiber 6.4g
Sugars 5.9g
Protein 7.6g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Preparation time: 15 minutes

Cooking time: 25 minutes

Yield: 2 servings

Ingredients

Burgers:

  • 1 cup cooked black-eyed peas, rinsed and drained
  • 1 tbsp tahini (see note)
  • 1 tbsp sesame seeds
  • 1 green onion, greens only, thinly sliced
  • ¼ tsp ground ginger
  • ½ tsp garlic powder
  • 1 tsp low sodium soy sauce
  • 2 whole wheat buns (optional)

Kale:

  • 2 cups chopped kale leaves
  • 2 tbsp water
  • 1 tsp honey
  • 1 tsp low sodium soy sauce
  • 1 tsp sesame seeds

Directions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Place the black-eyed peas, tahini, sesame seeds, and green onions in a small food processor. Pulse until the ingredients are blended and you have a thick paste that can be formed into patties. The peas should still be chunky.
  3. Transfer the black-eyed pea mixture to a small bowl and stir in the ground ginger, garlic powder, and soy sauce.
  4. Spray a baking sheet with non-stick cooking spray and set aside.
  5. Divide the pea mixture in half. Form each half into a patty about 3 inches in diameter. Place the patties on the baking sheet, and bake for 10 minutes. Remove the baking sheet from the oven and use a spatula to gently flip the patties. Do this carefully, as they will break easily at this stage. Bake 10 more minutes.
  6. To prepare the kale, heat a medium non-stick skillet over medium-high heat. Add the kale and cook about 1 minute. Add the water and stir until the kale begins to wilt, about 2 minutes. Lower the heat to medium, and stir in the honey and soy sauce. Sprinkle with sesame seeds and remove the pan from the heat.
  7. To serve, place the patties on a bun (if using), or on a plate, and top each with half of the kale.

Note: Tahini is a paste made from sesame seeds. It can be found in international markets or online.

Wild Rice Salad RecipeWild Rice Salad

Source: MyFoodDiary.com
Recipe

Wild Rice Salad Recipe

Whole grain rice makes a delicious side dish that is full of flavor and fiber. This version is tossed with dried fruit and nuts and then dressed in a slightly sweet dressing. Feel free to use a wild rice mix that includes brown rice or other varieties. Other grains, such as quinoa or wheat berries, can also be substituted for the rice in this salad.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
183
Calories
% Daily Value*
9%
Total Fat 5.7g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 98mg
11%
Total Carbohydrate 33.5g
12%
Dietary Fiber 3.3g
Sugars 5g
Protein 3.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Refrigeration time: 30 minutes

Ingredients

  • 1 cup dry wild rice or wild rice mix, cooked per package directions
  • ¼ cup dried cranberries
  • ¼ cup chopped unsweetened dried apricots
  • ¼ cup chopped unsalted, toasted pecans
  • 2 green onions, sliced
  • ¼ cup fresh orange juice
  • 1 tbsp olive oil
  • 1 tsp pure maple syrup
  • ¼ tsp salt
  • 1/8 tsp ground black pepper

Directions

  1. Combine the cooled, cooked rice, cranberries, apricots, pecans, and green onions in a medium bowl.
  2. In a small bowl, whisk together the orange juice, olive oil, maple syrup, salt, and pepper. Pour the dressing over the rice. Toss to coat and mix all ingredients.
  3. Refrigerate at least 30 minutes before serving.
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