
Slow-cooked black bean chili
Number of servings: 8
1 lb Boneless skinless chicken breasts, cubed
16 oz Thick n’ chunky salsa
3 15 oz cans black beans, drained and rinsed
1/2 c Fat-free reduced sodium chicken broth
1 Red bell pepper
1 c White onion, chopped
1 tsp Ground cumin seeds
2 tsp Chili pepper powder
1 tsp Dried oregano
1/4 c Fat-free sour cream
Instructions
1. In a slow cooker, combine chicken, salsa, beans, broth, bell pepper, onion, cumin, chili powder and oregano.
2. Cook on low setting for eight hours, or until chicken is tender. Add water if mixture is thick.
3. Serve with sour cream.
Nutrition facts:
Serving size: 1 cup (262g)
Servings per container: 10
Amount per serving:
- Calories 510
- Calories from Fat 5
- Total Fat 0.5g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 25mg
- Sodium 430mg
- Total Carbohydrate 86g
- Dietary Fiber 11g
- Sugars 14g
- Protein 36g
Quick and easy salmon patties
Number of servings: 2
1 6 oz can, no-salt-added pink salmon, drained and rinsed
1 Hard boiled Omega-3 egg, chopped
1 Tbs Whole wheat flour
2 Low-sodium dill pickles, chopped
1 Tbs Mustard
1 tsp Original blend
Mrs. Dash®
1/4 tsp Ground black pepper
1/3 Onion, chopped
Instructions
1. Preheat oven to 425°.
2. Put salmon into a mixing bowl. Using a fork, break up the large pieces of salmon into smaller pieces.
3. Add remaining ingredients and mix thoroughly. The mixture should be slightly moist. Add more whole wheat flour if needed to absorb any liquid that may stand in bottom of bowl.
4. Form patties about 1/2-inch thick.
5. Bake for 20 minutes or until golden brown.
Nutrition facts:
Serving size: 3 oz
patty (281g)
Servings per container: 2
Amount per serving:
- Calories 330
- Calories from Fat 160
- Total Fat 17g
- Saturated Fat 5g
- Trans Fat 0g
- Cholesterol 560mg
- Sodium 510mg
- Total Carbohydrate 7g
- Dietary Fiber 1g
- Sugars 2g
- Protein 33g
Picante chicken
Cooking spray
4 chicken breast halves, (about 4 ounces each), all visible fat discarded
1/4 to 1/2 tsp ground cumin
2 tsp olive oil
1/4 c mild picante sauce, lowest sodium available
1 c uncooked, instant brown rice
1/4 tsp ground turmeric, optional
1/4 tsp salt
2 Tbs fat-free or light sour cream
2 Tbs snipped, fresh cilantro
Instructions
1. Preheat the oven to 350°F.
2. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
3. Put the chicken in the baking dish.
4. Sprinkle with the cumin, drizzle with the oil and spoon the
picante sauce on top.
5. Using the back of a spoon, spread the sauce evenly over the chicken.
6. Bake for 25 minutes, or until the chicken is no longer pink in the center.
7. Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric.
8. Stir in the salt.
9. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all.
10. Top the chicken with the sour cream and cilantro.
Nutrition facts
Serving size: 3 oz. chicken, 1/2 c rice
and 1 Tbs sauce
Amount per serving:
- Calories 245
- Total Fat 4.5g
- Saturated Fat 0.5g
- Polyunsaturated Fat 1 g
- Monounsaturated Fat 2.5g
- Cholesterol 67mg
- Sodium 296mg
- Carbohydrates 20g
- Fiber 1g
- Sugars 1g
- Protein 29g
Source: American Heart Association
Chicken, Avocado and Black Bean Salad
Number of servings: 2
½ Tbs fresh lime juice
1 c 50% less salt black beans
2 Tbs red bell pepper, chopped
½ tsp minced garlic
¼ tsp crushed red chili pepper flakes
¼ tsp ground black pepper
3 oz grilled chicken breast strips, cubed
½ c fresh avocado, cubed
6 cherry tomatoes
¾ tsp fresh cilantro
Directions
1. Place lime juice in a large bowl and gradually whisk in olive oil. Stir in the beans, bell pepper, garlic, pepper flakes and pepper. Add chicken strips, avocado, cherry tomatoes and top with cilantro. Mix well.
Serve with fruit.
Nutrition facts
Serving size: 1 cup (264g)
Servings per container: 2
Amount per serving:
- Calories 230
- Calories from Fat 100
- Total Fat 11g
- Saturated Fat 1.5g
- Trans Fat 0g
- Cholesterol 20mg
- Sodium 440mg
- Total Carbohydrate 22g
- Dietary Fiber 9g
- Sugars 3g
- Protein 15g
Veggie Burritos
Number of servings: 4
2 tsp canola oil
3 large carrots, small dice
1 c broccoli, small dice
1 c cauliflower, small dice
1 (15-ounce) can black beans, rinsed and drained
1 Tbs chili powder
1 tsp cumin
1/4 tsp black pepper
1/2 tsp garlic powder
4 large low-carb whole wheat tortillas
8 Tbs reduced-fat shredded, cheddar cheese
1 c shredded lettuce
1 large tomato, diced
1/2 avocado, sliced (into 8 slices)
Instructions
1. Heat oil in sauté pan over medium high heat.
2. Add the carrots, broccoli, and cauliflower, and sauté for 5-7 minutes.
3. Add the beans, chili powder, cumin, pepper, and garlic powder, and stir to incorporate. 4. Cook for 5 more minutes.
5. Scoop 1/4 of the veggie mixture into a tortilla.
6. Top with 2 tablespoons of cheese, 1/4 cup lettuce, diced tomatoes, and 2 avocado slices.
7. Fold into a burrito. Repeat the procedure for the remaining 3 burritos.
Nutrition facts
Serving size: 1 burrito
Amount per serving:
- Calories 305
- Carbohydrate 46g
- Protein 20g
- Fat 12g
- Saturated Fat 2.7g
- Sugar 7g
- Dietary Fiber 23g
- Cholesterol 10mg
- Sodium 575mg
- Potassium 850mg
Source: American Diabetes Association
BBQ Chicken Pizza
Number of servings: 8
Cooking spray
1/2 pound boneless skinless chicken breast
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 c sugar-free apricot preserves
1/4 c barbeque sauce
1/2 tsp hot sauce
1 (12-inch) pre-packaged whole wheat Italian pizza crust
1/2 medium red onion, thinly sliced
1/2 c reduced-fat shredded Italian Style cheese
1/2 tsp dried oregano
Instructions
1. Preheat the oven to 375 degrees F.
2. Spray a baking sheet with cooking spray.
3. Season the chicken with salt (optional) and pepper on both sides.
4. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear.
5. Remove the chicken from the oven and chop into half-inch pieces.
6. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce.
7. Bring to a boil. Spoon the sauce over the pizza crust.
8. Top the crust with cooked chicken, sliced onion, and cheese.
9. Sprinkle the cheese with the dried oregano.
10. Bake the pizza for 20-25 minutes or until the cheese is melted and bubbly.
Nutrition facts
Serving size: 1/8 of pizza
Amount per serving: 1/8 of pizza
- Calories 155
- Carbohydrate 22g
- Protein 11g
- Fat 3.5g
- Saturated Fat 1.4g
- Sugar 4g
- Dietary Fiber 3g
- Cholesterol 20mg
- Sodium 315mg
- Potassium 190mg