(1g fiber/serving)
2 large tomatoes, seeded & chopped
1 serrano or jalepeno pepper, chopped
1/3 cup chopped green onion
2 tablespoons chipped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon salt
MIX ALL INGREDIENTS WELL & CHILL
Nutrition Facts: Serving size, 2 ounces - calories 13, fiber1g, protein 1g, fat 0g, carbohydrates 4g, cholesterol 0mg, sodium 100mg, sugars 2g.
From Book: The Fiber35 Recipes
Showing posts with label salsa. Show all posts
Showing posts with label salsa. Show all posts
Sunday, May 27, 2012
Saturday, May 26, 2012
Healthy Snack Ideas
Snacks Ideas:
Pineapple & Cottage Cheese:
Nutrition Facts: Calories 100, fiber 1g protein 12g.
Apple with Almond Butter:
Raspberries and Cottage Cheese:
Brown Rice Cake with Almond Butter:
Celery and Hummus:
Nutrition Facts: Calories 85, fiber 3.5g protein 4g.
Crackers and Guacamole:
Nutrition Facts: Calories 132, fiber 7.5g protein 3g.
Tortilla Chips & Salsa:
Smoked Tuna and Celery:
Celery and Tuna Salad:
Nutrition Facts: Calories 60, fiber 2g protein 7g.
From Book: The Fiber35 Diet
Pineapple & Cottage Cheese:
- 1/2 cup fresh pineapple and 3 ounces low-fat cottage cheese
Nutrition Facts: Calories 100, fiber 1g protein 12g.
Apple with Almond Butter:
- 1 medium apple, sliced, with 1 tablespoon almond butter
Raspberries and Cottage Cheese:
- 1/2 cup raspberries with 3 ounces low-fat cottage cheese
Brown Rice Cake with Almond Butter:
- 1 brown rice cake with 1 teaspoon almond butter
Celery and Hummus:
- 2 ribs celery with 1 ounce (2tablespoons) homemade hummus
Nutrition Facts: Calories 85, fiber 3.5g protein 4g.
Crackers and Guacamole:
- 2 flax crackers with 2 ounces homemade guacamole
Nutrition Facts: Calories 132, fiber 7.5g protein 3g.
Tortilla Chips & Salsa:
- 1 ounce blue corn tortilla chips (15chips) and 2 ounces (4tablespoons) homemade salsa
- (click here for: salsa recipe )
Nutrition Facts: Calories 150, fiber 3g protein 3g.
Crackers and Egg Salad:- 2 flax seed crackers with 1 ounce (2tablespoons) homemade egg salad.
- (egg salad recipe)
Nutrition Facts: Calories 100, fiber 4.5g protein 5g.
Popcorn:- 4 cups air-popped corn
Smoked Tuna and Celery:
- 2 tablespoons smoked tuna spread & 2 ribs celery
Celery and Tuna Salad:
- 2 ribs celery with 1 ounce (2 tablespoons) homemade tuna salad
Nutrition Facts: Calories 60, fiber 2g protein 7g.
From Book: The Fiber35 Diet
Wednesday, October 12, 2011
Black Bean Quesadillas
Black Bean Quesadillas
http://www.eatingwell.com/recipes/black_bean_quesadillas.html
From EatingWell: July/August 2010
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
4 servings
Active Time: 15 minutes
Total Time: 15 minutes
Ingredients:
•1 15-ounce can black beans, rinsed
•1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
•1/2 cup prepared fresh salsa (see Tip), divided
•4 8-inch whole-wheat tortillas
•2 teaspoons canola oil, divided
•1 ripe avocado, diced
Preparation:
1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Nutrition: Per serving : 377 Calories; 16 g Fat; 5 g Sat; 8 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 13 g Protein; 10 g Fiber; 679 mg Sodium; 581 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat
Tips & Notes: •Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
http://www.eatingwell.com/recipes/black_bean_quesadillas.html
From EatingWell: July/August 2010
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
4 servings
Active Time: 15 minutes
Total Time: 15 minutes
Ingredients:
•1 15-ounce can black beans, rinsed
•1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
•1/2 cup prepared fresh salsa (see Tip), divided
•4 8-inch whole-wheat tortillas
•2 teaspoons canola oil, divided
•1 ripe avocado, diced
Preparation:
1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Nutrition: Per serving : 377 Calories; 16 g Fat; 5 g Sat; 8 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 13 g Protein; 10 g Fiber; 679 mg Sodium; 581 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat
Tips & Notes: •Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
Thursday, September 29, 2011
Make Ahead Breakfast Burritos
Make Ahead Breakfast Burritos
Who said you can't have a hot breakfast even on school/workdays? Make up a batch of these breakfast burritos ahead of time and you'll be eating a healthy breakfast in just ten minutes!
Ingredients:
12 eggs
2 cups cheddar or Monterey Jack cheese, shredded
1 cup chopped veggie trio (red, peppers, green peppers, onions)
1/2 cup milk
salt & pepper to taste
24 medium flour tortillas OR 12 large flour tortillas
salsa
Make-Ahead Preparation:
In a large bowl, lightly beat the eggs with the milk and salt and pepper.
Heat a large non-stick skillet over medium heat. Add the egg mixture and cook, stirring constantly, being careful not to brown the eggs, until cooked through.
While the eggs are cooking, place your tortillas on a microwave-safe dish and cover with plastic wrap. Heat for 30 to 45 seconds or until tortillas are just slightly warm. (Warming the tortillas makes them more pliable. If your tortillas are already soft enough to roll, you can omit this step.)
When the eggs are cooked through, stir veggies.
Place ½ cup egg mixture into each tortilla (more if using larger tortillas); sprinkle with cheese and top with some salsa. Roll them up burrito-style.
Wrap each tortilla in tin foil, place on a large baking sheet and freeze. Once frozen through, transfer the burritos in batches to ziploc bags. Freeze for up to one month.
Last Minute Preparation:
Preheat oven to 350 degrees. Remove burritos from ziploc bags and heat in the tin foil for 10 to 15 minutes or until heated through.
Who said you can't have a hot breakfast even on school/workdays? Make up a batch of these breakfast burritos ahead of time and you'll be eating a healthy breakfast in just ten minutes!
Ingredients:
12 eggs
2 cups cheddar or Monterey Jack cheese, shredded
1 cup chopped veggie trio (red, peppers, green peppers, onions)
1/2 cup milk
salt & pepper to taste
24 medium flour tortillas OR 12 large flour tortillas
salsa
Make-Ahead Preparation:
In a large bowl, lightly beat the eggs with the milk and salt and pepper.
Heat a large non-stick skillet over medium heat. Add the egg mixture and cook, stirring constantly, being careful not to brown the eggs, until cooked through.
While the eggs are cooking, place your tortillas on a microwave-safe dish and cover with plastic wrap. Heat for 30 to 45 seconds or until tortillas are just slightly warm. (Warming the tortillas makes them more pliable. If your tortillas are already soft enough to roll, you can omit this step.)
When the eggs are cooked through, stir veggies.
Place ½ cup egg mixture into each tortilla (more if using larger tortillas); sprinkle with cheese and top with some salsa. Roll them up burrito-style.
Wrap each tortilla in tin foil, place on a large baking sheet and freeze. Once frozen through, transfer the burritos in batches to ziploc bags. Freeze for up to one month.
Last Minute Preparation:
Preheat oven to 350 degrees. Remove burritos from ziploc bags and heat in the tin foil for 10 to 15 minutes or until heated through.
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