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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

Barbecue Chicken Salad

Barbecue Chicken Salad Recipe

A healthy salad can serve as a quick and easy meal when you have a refrigerator full of leftovers. Roasted chicken adds protein to nutritious greens in this recipe. It’s all topped off with a super-simple barbecue dressing for a filling lunch or dinner.

Yield: 4 servings

Preparation time: 20 minutes

Ingredients:

8 cups mixed lettuce or greens

1 cup finely chopped green cabbage

1 cup halved grape or cherry tomatoes

½ cup cooked corn

12 oz. roasted chicken breast, warmed

Dressing

1/3 cup fresh orange juice

2 tbsp prepared barbecue sauce

1 tbsp olive oil

¼ tsp ground black pepper

1/8 tsp garlic powder

Directions

Add 2 cups of lettuce to each serving bowl. Top with ¼ cup of chopped cabbage and ¼ of the tomatoes. Sprinkle 2 tablespoons of corn over each salad. Add 3 ounces of roasted chicken to each bowl.

In a small dish, whisk together the orange juice and barbecue sauce. Whisk in the olive oil, black pepper, and garlic powder.

Drizzle about 2 tablespoons of dressing over each salad before serving.

Nutrition information for 1 serving: Calories 242; Total Fat 7.1 g; Saturated Fat 1.3 g; Trans Fat 0 g; Cholesterol 72 mg; Sodium 167 mg; Carbohydrate 18.9 g; Fiber 6 g; Sugar 8 g; Protein 28.9 g

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl Recipe

Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning they will be ready to quickly combine and reheat.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

4 small sweet potatoes

½ tbsp olive oil

½ cup diced onion

1 green bell pepper, diced

1 (15 oz.) can low-sodium black beans, rinsed and drained

¼ tsp chili powder

¼ tsp salt

1/8 tsp ground black pepper

4 large whole eggs or 8 egg whites

1 tsp lime juice

Optional toppings: chopped cilantro, pickled jalapenos, salsa, Greek yogurt or sour cream

Directions

Pierce the flesh of the sweet potatoes in a few places with a fork. Microwave until tender according to the manufacturer’s instructions, about 10 minutes on high. Set aside to cool.

While the potatoes cook, heat the olive oil in a medium skillet over medium-high. Add the onion and cook for 2 minutes. Add the bell pepper and cook for 4 more minutes, until the vegetables soften.

Add the black beans and cook for 1 more minute, until heated through. Stir in the chili powder, 1/8 teaspoon of the salt and all of the black pepper. Turn the heat to low and keep warm.

Whisk the eggs together in a medium bowl. Preheat a non-stick skillet over medium. Add the eggs and scramble until cooked, about 3 minutes.

Slit the sweet potatoes and transfer the flesh to a medium bowl. Add the lime juice and the remaining 1/8 tsp salt. Mash and stir the ingredients together.

To assemble, divide the sweet potatoes, black beans and eggs into 4 portions. Add a portion of each to 4 serving bowls. Add optional toppings if desired and serve.

Nutrition information for 1 serving (with egg whites): Calories 324; Total Fat 2.2 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 438 mg; Carbohydrate 59.3 g; Fiber 11.1 g; Sugar 14.8 g; Protein 17.5 g

Grilled Plums with Cinnamon Honey Yogurt

Grilled Plums with Cinnamon Honey Yogurt Recipe

Fruit provides a nutritious way to satisfy a sweet tooth. When warmed by the grill and topped with sweet yogurt, seasonal fruit turns into a delicious dessert. If you don’t have the grill fired up, you can broil the plums for a few minutes to get similar results.

Yield: 4 servings

Preparation time: 5 minutes

Grilling time: 3 minutes

Ingredients

½ cup low-fat plain Greek yogurt

1 tbsp honey

¼ tsp ground cinnamon

4 plums, halved and pits removed

Directions

In a small bowl, stir together the yogurt, honey and cinnamon until smooth.

Place the plums, cut side down, on a hot grill. Grill for 2 to 3 minutes, just until warmed through.

Serve the plums cut side up and top each half with ½ tablespoon of the yogurt.

Nutrition information for 1 serving: Calories 68; Total Fat 0.8 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 2 mg; Sodium 10 mg; Carbohydrate 13.1 g; Fiber 1 g; Sugar 12 g; Protein 3.3 g

Mexican Roasted Red Pepper and Corn Soup

Mexican Roasted Red Pepper and Corn Soup Recipe

Making soup at home allows you to cut sodium per serving in half when compared to some canned soups. By using broth or stock with fresh vegetables, you can keep your meal low in calories and fat, but full of fiber and plant nutrients. This recipe uses a base of blended roasted red peppers combined with bites of fresh sweet corn and Mexican spices.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil

1 cup chopped onion

2 cloves garlic, minced

1 jalapeno, seeds and ribs removed, chopped (optional)

1 jar (12 oz.) roasted red peppers, rinsed, drained and chopped

½ tsp ground cumin

½ tsp chili powder

½ tsp dried oregano

4 cups no-salt-added chicken or vegetable stock

Kernels from 2 ears of corn

¼ tsp salt

¼ tsp ground black pepper

Directions

In a medium soup pot, heat the olive oil over medium-high. Add the onion, garlic, and jalapeno (if using) and cook for 3 minutes. Add the red peppers and cook for 1 minute. Add the cumin, chili powder, and oregano. Cook for 1 more minute.

Add the stock and bring the soup to a boil. Reduce the heat and simmer, partially covered, for 5 minutes. Remove from the heat.

Use an immersion blender to puree the soup. You can also transfer the soup to a blender, puree, and return the soup to the pot.

Add the corn to the pureed soup and turn the heat to medium. Cook for 3 minutes. Stir in the salt and black pepper, and serve.

Nutrition information for 1 serving: Calories 124; Total Fat 4.1 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 387 mg; Carbohydrate 18.9 g; Fiber 2.3 g; Sugar 5.8 g; Protein 3.9 g

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