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Meal #1
Entree
Southwest Corn, Black Bean Salad
Total:
25 mins
Servings:
4
Ingredients:
3 large ears of corn, husked
⅓ cup pine nuts
¼ cup lime juice
2 tablespoons extra-virgin olive oil
¼ cup chopped fresh cilantro
½ teaspoon salt
Freshly ground pepper, to taste
2 15-ounce cans black beans, rinsed
1 large tomato, diced
½ cup minced red onion
2 cups shredded red cabbage, (see Tip)
Directions
Instructions Checklist
Step 1 Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
Step 2 Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
Step 3 Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Tips
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.
Nutrition Facts
Serving Size: 2 Cups
Per Serving:
415 calories; 16.5 g total fat; 2 g saturated fat; 480 mg sodium. 1112 mg potassium; 57.5 g carbohydrates; 14.5 g fiber; 16 g sugar; 16 g protein; 1175 IU vitamin a iu; 46 mg vitamin c; 165 mcg folate; 104 mg calcium; 5 mg iron; 73 mg magnesium;
http://www.eatingwell.com/recipe/249096/southwestern-corn-black-bean-salad/
Crispy Potatoes with Spicy Tomato Sauce
This recipe is inspired by our love of the Spanish tapa Patatas Bravas--crispy bites of potatoes sometimes served with a spicy tomato sauce. If you're not in the mood for a spicy sauce, just add a tiny pinch of crushed red pepper or omit it altogether. The recipe makes lots of the zesty, lycopene-rich sauce--any leftover sauce will hold well for a few days. Try it in an omelet or as a sandwich spread.
Total:
40 mins
Servings: 4
Ingredients
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
6 cloves garlic, minced
1 15-ounce can crushed tomatoes, preferably fire-roasted
1/2 teaspoon smoked paprika (see Note), optional
½ teaspoon crushed red pepper
½ teaspoon salt, divided
1 ½ pounds new or baby potatoes, scrubbed and cut into 3/4- to 1-inch cubes
¼ teaspoon freshly ground pepper
Directions
Instructions Checklist
Step 1 Heat 1 teaspoon oil in a medium saucepan over medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes, paprika, crushed red pepper and 1/4 teaspoon salt. Adjust heat so the sauce is simmering and cook, stirring occasionally, until thickened to the consistency of ketchup, 16 to 20 minutes.
Step 2 Meanwhile, toss potatoes, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the potatoes and toss to coat. Cook, stirring frequently, until the potatoes are dark golden brown and tender, 15 to 20 minutes. Serve the potatoes with the sauce for dipping.
Tips
Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 1 week.
Note: Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. It can be used in many types of savory dishes. Look for different types of paprika at some large supermarkets or at tienda.com or penzeys.com.
Nutrition Facts
Serving Size: About 3/4 Cup Potatoes & 2 Tablespoons Sauce
Per Serving:
212 calories; 7.8 g total fat; 1.1 g saturated fat; 297 mg sodium. 873 mg potassium; 33 g carbohydrates; 3.9 g fiber; 4 g sugar; 4.3 g protein; 144 IU
http://www.eatingwell.com/recipe/250260/crispy-potatoes-with-spicy-tomato-sauce/
Mini Berry Cream Pies
Try this Mini Berry Cream Pies recipe the next time you want to whip up a quick healthy dessert. For this red-white-and-blue dessert, frozen mini phyllo cups work the best. Keep them nestled in their tray for easy transport to a picnic or potluck.
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Ingredients
¼ cup whipping cream
2 teaspoons sugar
¼ cup nonfat vanilla Greek yogurt
15 frozen mini phyllo cups (1.9-ounce package)
15 fresh blueberries
5 fresh raspberries
Directions
Step 1 Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.
Tips
Make Ahead Tip: Chill for up to 4 hours.
Nutrition Facts
Serving Size: 1 Pie
Per Serving:
33 calories; 2 g total fat; 0.9 g saturated fat; 5 mg cholesterol; 11 mg sodium. 7 mg potassium; 3.4 g carbohydrates; 0.2 g fiber; 1 g sugar; 1 g protein; 60 IU vitamin a iu; 1 mg vitamin c; 1 mcg folate; 8 mg calcium; 1 mg magnesium; 1 g added sugar;
http://www.eatingwell.com/recipe/250806/mini-berry-cream-pies/
Chocolate-Banana Grahams
Healthy version of Smores
Recipe Summary
Total:
5 mins
Servings:
1
Ingredients
1 square graham cracker or gluten free , broken into 2 rectangles
1/2 teaspoon Nutella or other chocolate-hazelnut spread, divided
2 slices banana, about 2 inches long
½ teaspoon sweetened shredded coconut, toasted if desired, divided
Directions
Instructions Checklist
Step 1 Spread each graham cracker piece with 1/4 teaspoon Nutella and top with a slice of banana and a sprinkling of coconut.
Nutrition Facts
Serving Size: 2 Pieces
Per Serving:
72 calories; 2.1 g total fat; 0.4 g saturated fat; 36 mg sodium. 96 mg potassium; 13 g carbohydrates; 1 g fiber; 7 g sugar; 0.9 g protein; 15 IU vitamin a iu; 2 mg vitamin c; 15 mcg folate; 7 mg calcium; 9 mg magnesium; 4 g added sugar;
Save 5%
http://www.eatingwell.com/recipe/250193/chocolate-banana-grahams/
Meal #2
Entree
Greek Salad with Edamame
20 mins
Total:
20 mins
Servings:
4
Ingredients
¼ cup red-wine vinegar
3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
8 cups chopped romaine (about 2 romaine hearts)
16 ounces frozen shelled edamame (about 3 cups), thawed (see Tip)
1 cup halved cherry or grape tomatoes
½ European cucumber, sliced
½ cup crumbled feta cheese
¼ cup slivered fresh basil
¼ cup sliced Kalamata olives
¼ cup slivered red onion
Directions
Step 1 Whisk vinegar, oil, salt and pepper in a large bowl. Add romaine, edamame, tomatoes, cucumber, feta, basil, olives and onion; toss to coat.
Tips
Tip: In 2016, 94 percent of U.S. soybeans were genetically modified. If you want to avoid genetically modified foods, opt for organic soy products.
Nutrition Facts
Serving Size: 2 3/4 Cups
Per Serving:
344 calories; 23.3 g total fat; 5.3 g saturated fat; 17 mg cholesterol; 489 mg sodium. 908 mg potassium; 19.9 g carbohydrates; 8.8 g fiber; 6 g sugar; 17.1 g protein; 9213 IU vitamin a iu; 18 mg vitamin c; 499 mcg folate; 216 mg calcium; 4 mg iron; 101 mg magnesium;
Exchanges:
2 1/2 Fat, 1 1/2 Vegetable, 1 Lean Protein, 1/2 Medium-Fat Protein, 1/2 Starch
http://www.eatingwell.com/recipe/257315/greek-salad-with-edamame/
Side Dish
Greek Potato Salad
In this healthy potato salad recipe, a white-wine vinaigrette dresses the potatoes, tomatoes, feta and olives. Waxy potatoes, such as red and yellow, make the best potato salad because they hold their shape when cooked. Keep the potato skins on for more fiber and potassium. Source: EatingWell Magazine, July/August 2015
Total:
45 mins
Servings:
10
Ingredients:
2 ½ pounds yellow or red potatoes, scrubbed and diced (1/2- to 1-inch)
¾ teaspoon salt, divided
¼ cup extra-virgin olive oil
3 tablespoons white-wine vinegar
¼ cup finely chopped shallot
1 tablespoon Dijon mustard
½ teaspoon ground pepper
1 cup halved cherry tomatoes
⅓ cup crumbled feta cheese
¼ cup quartered Kalamata olives
2 tablespoons chopped fresh oregano or 2 teaspoons dried
Directions
Instructions Checklist
Step 1 Bring 1 to 2 inches of water to a boil in a large saucepan (or pot) fitted with a steamer basket. Add potatoes, cover and cook until tender, 12 to 15 minutes. Spread in a single layer on a rimmed baking sheet and sprinkle with 1/4 teaspoon salt; let cool 15 minutes.
Step 2 Meanwhile, whisk oil, vinegar, shallot, mustard, pepper and the remaining 1/2 teaspoon salt in a large bowl. Add the potatoes, tomatoes, feta, olives and oregano; stir well to coat. Serve at room temperature or refrigerate until cold.
Tips
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Nutrition Facts
Serving Size: About 3/4 Cup
Per Serving:
170 calories; 7.8 g total fat; 1.7 g saturated fat; 4 mg cholesterol; 308 mg sodium. 530 mg potassium; 22.5 g carbohydrates; 1.7 g fiber; 1 g sugar; 3.5 g protein; 213 IU vitamin a iu; 9 mg vitamin c; 21 mcg folate; 48 mg calcium; 1 mg iron; 30 mg magnesium;
http://www.eatingwell.com/recipe/252915/greek-potato-salad/
Purple Fruit Salad
Serve this refreshing fruit salad featuring juicy plums, grapes and berries on its own or with other color block fruit salads (like red, green and orange) for a fun, crowd-pleasing rainbow side dish.
Recipe Summary
Active:
15 mins
Total:
15 mins
Servings:
8
Ingredients
2 cups halved seedless red grapes
2 cups blueberries or halved blackberries
2 cups diced plums (about 2)
2 tablespoons chopped purple basil (optional)
2 cups nectarines
Directions
Instructions Checklist
Step 1 Combine grapes, blueberries (or blackberries), plums and basil (if using) in a large bowl. Serve with yogurt dressing, if desired.
Tips
To make ahead: Refrigerate for up to 4 hours; toss with basil just before serving (if using).
http://www.eatingwell.com/recipe/258254/purple-fruit-salad/
Red Fruit Salad
Serve this refreshing fruit salad featuring juicy watermelon, grapes and berries on its own or with other colorblock fruit salads (like green, purple and orange) for a fun, crowd-pleasing rainbow side dish
Active:
10 mins
Total:
10 mins
Servings:
8
Ingredients
4 cups diced watermelon
½ pint raspberries
1 ¼ cups halved red seedless grapes or pitted cherries
2 tablespoons chopped purple basil (optional)
Directions
Instructions Checklist
Step 1 Combine watermelon, raspberries, grapes (or cherries) and basil (if using) in a large bowl. Serve with yogurt dressing, if desired.
Tips
To make ahead: Refrigerate for up to 2 hours; toss with basil just before serving (if using).
Nutrition Facts
Serving Size: 3/4 Cup
Per Serving:
48 calories; 0.3 g total fat; 1 mg sodium. 156 mg potassium; 12.1 g carbohydrates; 1.5 g fiber; 9 g sugar; 0.8 g protein; 454 IU vitamin a iu; 11 mg vitamin c; 6 mcg folate; 12 mg calcium; 13 mg magnesium;
Exchanges:
1 Fruit
http://www.eatingwell.com/recipe/258253/red-fruit-salad/
Meal #3
Lunch entree
Turkey, Corn & Sun-Dried Tomato Wraps
Fresh corn kernels, tomatoes and lettuce fill these hearty turkey wraps. This wrap is great for picnics or when you need to have dinner on the run. Add some crumbled feta or shredded Cheddar for another layer of flavor. Serve with carrot sticks, sliced bell pepper or other crunchy vegetables plus your favorite creamy dressing. Source: EatingWell Magazine, July/August 2011
ellipsis
Total:
20 mins
Servings:
4
Ingredients
1 cup corn kernels, fresh (see Tip) or frozen (thawed)
½ cup chopped fresh tomato
1/4 cup chopped soft sun-dried tomatoes (see Shopping Tip)
2 tablespoons canola oil
1 tablespoon red-wine vinegar or cider vinegar
8 thin slices low-sodium deli turkey (about 8 ounces)
4 8-inch whole-wheat tortillas
2 cups chopped romaine lettuce
Directions
Instructions Checklist
Step 1 Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.
Step 2 Divide turkey among tortillas. Top with equal portions of the corn salad and lettuce. Roll up. Serve the wraps cut in half, if desired.
Tips
Tip: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.
Shopping Tip: Look for soft sun-dried tomatoes (not oil-packed) in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Nutrition Facts
Per Serving:
321 calories; 11.7 g total fat; 1.2 g saturated fat; 35 mg cholesterol; 620 mg sodium. 325 mg potassium; 35.3 g carbohydrates; 3.9 g fiber; 7 g sugar; 19.3 g protein; 2332 IU vitamin a iu; 8 mg vitamin c; 53 mcg folate; 114 mg calcium; 2 mg iron; 26 mg magnesium;
Exchanges:
1 1/2 Starch, 1 Vegetable, 3 Lean Meat, 2 Fat
http://www.eatingwell.com/recipe/250292/turkey-corn-sun-dried-tomato-wraps/
Breakfast Burritos
These breakfast burritos, stuffed with potatoes, scallions, scrambled eggs and cheese, are a great way to start the day when you have time to sit down to a real meal. They also make a fabulous easy dinner. Add a side of black beans and some corn sautéed with chiles and lime juice, and you have breakfast for dinner, south-of-the-border style. Source: EatingWell Magazine, March/April 1993
Recipe Summary
Total:
25 mins
Servings:
4
Ingredients
1 teaspoon olive oil
2 red potatoes, cooked (see Tips), peeled, if desired, and diced (1 1/2 cups)
½ cup chopped scallions (4-6 scallions), divided
1 tomato, seeded and diced
1 4-ounce can chopped green chiles, drained
¼ teaspoon salt
Freshly ground pepper to taste
2 large eggs
2 large egg whites
Pinch of cayenne pepper
2 tablespoons chopped fresh cilantro
4 corn tortillas or small whole-wheat flour tortillas, warmed (see Tips)
½ cup tomato salsa
¼ cup shredded Cheddar or Monterey Jack cheese
Directions
Instructions Checklist
Step 1 Heat oil in a large nonstick skillet over medium heat. Add potatoes and 1/3 cup scallions and cook, stirring, for 1 minute. Add tomato and chiles and cook, stirring occasionally, until heated through, about 2 minutes. Season with salt and pepper.
Step 2 Beat eggs, egg whites and cayenne with a fork in a small bowl. Push the vegetables away from the center of the pan and pour in the egg mixture. Cook, stirring the eggs with a wooden spoon, until some curds have formed but the mixture is still creamy, 1 to 2 minutes. Sprinkle with cilantro and stir the eggs and vegetables together.
Step 3 Divide the egg mixture among warm tortillas and roll each one into a burrito. Top each with a spoonful of salsa, a little cheese and some of the remaining chopped scallions. Serve immediately.
Tips
Tips: Poke several holes in potatoes and microwave on High until cooked through, 8 to 12 minutes.
Tortillas, how to warm: To warm tortillas, wrap in barely damp paper towels and microwave on High for 30 to 45 seconds or wrap in foil and bake at 300°F until steaming, 5 to 10 minutes.
Nutrition Facts
Per Serving:
233 calories; 7 g total fat; 2.4 g saturated fat; 100 mg cholesterol; 575 mg sodium. 816 mg potassium; 33.1 g carbohydrates; 4.9 g fiber; 4 g sugar; 11.1 g protein; 813 IU vitamin a iu; 22 mg vitamin c; 57 mcg folate; 121 mg calcium; 2 mg iron; 59 mg magnesium;
Exchanges:
1 1/2 Starch, 1 Vegetable, 1 Lean Fat Meat
http://www.eatingwell.com/recipe/251453/breakfast-burritos/
Desserts:
Rainbow Fruit Kebabs
Eating clean doesn't have to be boring! This fruit-salad-on-a-stick is the natural way to get in on the rainbow trend for a fun healthy snack or no-added-sugar dessert.
Active:
10 mins
Total:
10 mins
Servings:
2
Ingredient
4 strawberries
1 clementine, peeled
½ mango, cut into 8 pieces
1 kiwifruit, peeled and quartered
⅓ cup blueberries
4 red seedless grapes
Directions
Instructions Checklist
Step 1 Thread strawberries, clementine, mango, kiwi, blueberries and grapes onto four 10-inch skewers.
Tips
Equipment: four 10-inch skewers
Nutrition Facts
Serving Size: 2 Skewers Each
Per Serving:
121 calories; 0.8 g total fat; 0.1 g saturated fat; 3 mg sodium. 406 mg potassium; 30.1 g carbohydrates; 4.4 g fiber; 23 g sugar; 1.9 g protein; 963 IU vitamin a iu; 104 mg vitamin c; 64 mcg folate; 40 mg calcium; 1 mg iron; 25 mg magnesium;
Exchanges:
2 Fruit
http://www.eatingwell.com/recipe/258087/rainbow-fruit-kebabs/
Frozen Chocolate-Covered Bananas
Kids will love dipping bananas in melted chocolate and rolling them in coconut to make this tasty frozen treat.
Total:
2 hrs 15 mins
Servings:
12
Ingredients
4 large ripe bananas, peeled and cut into thirds crosswise
¾ cup semisweet or bittersweet chocolate chips, melted (see Tip)
¼ cup shredded coconut
Directions
Step 1 Line a baking sheet with parchment or wax paper. Insert a popsicle stick into each piece of banana. Cover each piece with melted chocolate using a rubber spatula and sprinkle with coconut. (Reheat chocolate, as needed, to keep it melted.) Place the bananas on the baking sheet and freeze until frozen, about 2 hours.
Tips
Make Ahead Tip: Store airtight in the freezer for up to 1 week.
Equipment: 12 wooden popsicle sticks
Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.