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Cauliflower and Kale with Sesame and Ginger

Cauliflower and Kale with Sesame and Ginger Recipe

Cruciferous vegetables are loaded with disease fighting phytonutrients. This recipe dresses them up with the flavors of sesame and ginger. It is an easy side dish to pair with grilled fish or serve it with quinoa and lentils.

Yield: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

½ tbsp olive oil

2 cloves garlic, minced

½ tsp minced fresh ginger

4 cups chopped cauliflower florets

2 cups chopped kale leaves

½ cup no-salt-added chicken or vegetable stock

½ tsp low sodium soy sauce

½ tsp dark sesame oil

1 tbsp black sesame seeds

Directions

In a large skillet, heat the oil over medium high. Add the garlic and ginger and cook for 1 minute.

Add the cauliflower and kale, cook for 5 minutes. Stir in the stock and continue to cook for 5 to 7 more minutes until the vegetables are tender and the liquid has evaporated.

Stir in the soy sauce, sesame oil and sesame seeds. Remove from the heat and serve warm.

Nutrition information for ¼ recipe: Calories 80; Total Fat 3.8 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 117 mg; Carbohydrate 9.7 g; Fiber 3.3 g; Sugar 2.5 g; Protein 3.9 g

Baked Fish Packets

Baked Fish Packets Recipe

Fish is a high quality source for lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced, healthy meal.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

4 white fish fillets (such as tilapia)

1 cup halved small cherry or grape tomatoes

1/3 cup finely diced green bell pepper

¼ cup minced sweet onion

2 cloves garlic, minced

2 tbsp olive oil

¼ tsp salt

¼ tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit.

Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.

In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt and pepper. Top each piece of fish with an equal amount of the vegetables.

To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center to meet each other. Roll the foil down two to three turns to seal the two sides. Grab each of the open ends and roll towards the center to create and seal the packet.

Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.

Nutrition information for 1 serving: Calories 194; Total Fat 9.3 g; Saturated Fat 1.4 g; Trans Fat 0 g; Cholesterol 50 mg; Sodium 208 mg; Carbohydrate 6.7 g; Fiber 1 g; Sugar 2.7 g; Protein 21.8 g

Cucumber Watermelon Salad

Cucumber Watermelon Salad Recipe

Cucumber and watermelon are refreshing summer ingredients, but they also have a high water content that helps keep you hydrated. This salad combines the two with fresh mint for an easy and delicious side dish.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients:

2 cups cubed seedless watermelon

½ cup diced Persian cucumber

5 to 6 mint leaves, finely chopped

1/8 tsp fine ground sea salt

Directions

Place the watermelon and cucumber in a medium bowl. Add the mint leaves and salt, and stir to mix all ingredients. Serve at room temperature or well-chilled.

Nutrition information for 1 serving: Calories 25; Total Fat 0.2 g; Saturated Fat 0 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 74 mg; Carbohydrate 6.3 g; Fiber 0.6 g; Sugar 4.9 g; Protein 0.6 g

Lunchbox Black Bean Pinwheel Wraps

Lunchbox Black Bean Pinwheel Wraps Recipe

These quick and easy wraps make a healthy brown-bag lunch option. The beans add protein and a whole grain wrap will give you an added boost of dietary fiber. Be sure to choose low or no salt options for all the ingredients to control sodium content.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

1 cup no-salt-added black beans, rinsed and drained

2 tbsp prepared salsa

1 tbsp low-fat plain Greek yogurt

1 tbsp fresh cilantro leaves

4, 8-inch whole grain tortillas

2 cups mixed lettuce

Directions

Place the beans, salsa, yogurt and cilantro in a small food processor and pulse until smooth and spreadable.

Spread an equal amount of the beans over each tortilla. Top each with ½ cup of lettuce.

Roll up and slice into 1 to 2-inch pieces.

Nutrition information for 1 serving: Calories 214; Total Fat 4.2 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 186 mg; Carbohydrate 35.2 g; Fiber 9.1 g; Sugar 1 g; Protein 10.2 g

Blueberry Almond French Toast

Blueberry Almond French Toast Recipe

Healthy eating doesn’t mean you have to cut out breakfast favorites. Making French toast, waffles, and pancakes using whole grains reduces your intake of refined carbohydrates and gives you a boost of dietary fiber. Fresh fruit makes a delicious substitution for high-sugar toppings like syrup.

Yield: 2 servings

Preparation time: 15 minutes

Cook time: 5 minutes

Ingredients

1 large whole egg

1 large egg white

1/4 cup skim milk

1/2 tsp honey

1/4 tsp ground cinnamon

1/3 cup almond meal

4 slices whole grain bread

2/3 cups fresh blueberries

Directions

In a large shallow pan, whisk together the egg, egg white, milk, honey, and cinnamon. Place the almond meal in a separate shallow bowl.

Spray a large skillet with non-stick cooking spray and heat over medium-high. Dip each slice of bread into the egg mixture, turning to coat. Next, dip it into the almond meal to lightly coat. Alternatively, you can sprinkle the almond meal over the egg-dipped bread slices.

Place the bread slices in the skillet and cook about 2 minutes on each side, until the French toast is browned.

Place two slices on each serving plate and top with 1/3 cup of blueberries.

Nutrition information for 1 serving: Calories 318; Total Fat 14.1 g; Saturated Fat 1.2 g; Trans Fat 0 g; Cholesterol 90 mg; Sodium 292 mg; Carbohydrate 38.5 g; Fiber 7.3 g; Sugar 11.4 g; Protein 17 g

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