4 large eggs, lightly beaten (can substitute 2 of the eggs for 2 teaspoons of ground flaxseed meal -if so beat 2 eggs and add 2 tsp of flaxseed meal to that mixture and let sit for 1 min)
1 15 oz canned black beans, rinsed
3/4 cup 2 % or non fat cottage cheese
1/4 cup sliced scallions
1 cup chopped broccoli florets
2 tablespoons millet flour
1 teaspoon baking powder
a pinch of salt
1 tsp garlic powder
1 tsp dried cilantro
dash of ground pepper
1 tsp cayenne pepper
1 avocado, chopped to serve with on the side
Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
Add eggs, beans, cottage cheese, scallions, flour, baking powder, spices, broccoli and salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about 1/4 cup each).
Bake the cakes until puffed and a little brown on top, about 20 to 22 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.
So clean and healthy and the whole family will love this one!
What you will need:
12 small white corn tortillas
1/2 or 3/4 lb diced chicken breast or ground turkey (or omit meat for a vegetarian dish or add black beans)
Yellow, orange, red or green pepper-pick at least 2 of those 4
1/2 c chopped onion-which ever kind you like
1 c chopped tomatoes
1/2 c corn-frozen or fresh off the cob
2 cups salsa- I used a pineapple mango flavored for extra flavor
1 c shredded mozzarella cheese
1/2 c lime juice
1/4 tbsp unsalted butter
1/4 c hot sauce
Fresh cilantro, pepper, Badia seasoning, red pepper flakes
8 oz Creamy citrus avocado dressing that I got from Whole Foods-which was the inspiration for this entire meal
1.Layer 5 tortillas on the bottom of the 9 by 13 baking dish then add 1/2 of the meat and veggie mixture that you cooked in a skillet already (add the hot sauce, lime juice, butter and seasonings as it cooked down in the skillet)
2.Next, add the tomatoes and half of the salsa, half the cheese and then half of the avocado dressing.
3.Layer 4 more tortillas and add the rest of the meat and veggie mix, then repeat step 2.
4.Layer 3 more tortillas and sprinkle remaining cheese on top
Twice Baked Sweet Potatoes-maybe my favorite thing to eat in the whole world!
Step 1: Microwave sweet potatoes until able to cut in half and scoop out 3/4 of the inside.
Step 2: Add scooped sweet potato to 1 heaping tbsp plain Greek yogurt, 1 heaping tbsp skim ricotta cheese, 1/4 c almond milk (optional), 1/4 c black beans and 1/4 c crumbled blue cheese to mixing bowl.
Step 3: Mix together with hand mixer until well blended and slightly fluffy then scoop mixture into hollowed out sweet potatoes.
Step 4: Bake for 15 to 20 min at 375 degrees
Other combos to try for the stuffing:
Spinach or kale, black beans, Greek yogurt and feta cheese
Season with 1 tsp cinnamon, 1 tsp cumin, 2 tsp honey, salt, pepper red pepper flakes and “Badia Complete Seasoning” -they sell this at Giant Eagle in the “Mexican” aisle (its fabulous) if you don’t have this use garlic, oregano, basil and cilantro seasonings.
Cook on low for 6 hours or so adding the rice during the last 2 hours. It will turn into a soup almost but you can serve it strained in a tortilla or with the broth as a rice and chicken soup. The citrus is the key here-the flavor comes out with the honey and cinnamon-delicious!!
When you feel the crock mixture is complete and you are ready to eat remove the chicken breast and remove the skin and bones chopping the chicken up and adding it back to the crock pot. Also remove the lime and orange wedges as you won’t want to bite into them. Add hot sauce and cheese if you wish. I like this one so much because it is healthy and fit for me as is, my boyfriend can add as much hot sauce as he wants after it is out of the pot and the flavor and ingredients are perfect for my 3 yr old son. Makes for great leftovers too!
Found this little gem at my local “health food store”-Today’s Markey in Oakmont, PA
20 g’s of protein per serving!!! Low carbs too!!! This spaghetti was sent from HEAVEN! Love it!
I made mine with about 5 oz of salsa marinated chicken, mangos, red onions, red and orange pepper.
This is so easy!
Marinade your chicken in salsa for at least 30 min or longer if you have time. Cube it, cook it in oven or skillet then set aside. Cook your pasta while you cook up your cut up mango and veggies….. sautee’ for 10 min on low heat. Last, add in cooked chicken and cooked spaghetti to the mango and veggies and let them play around in there for another 5 min together adding whatever seasonings you want. Give them all a good stir and toss with some EVOO-Extra Virgin Olive Oil!
This is a very light but very filling dish!
I like to try new things all of the time-that is how I keep my healthy eating habits in check. I will not allow myself to get bored! If you put effort into your planning and cooking you will be completely satisfied eating healthy!
Oh ya-I had a small glass of white wine that I soaked some of the mangos in along with some apples and peaches-delicious!!! Also added some guacamole and a few chips!
I love black beans! These can be made vegetarian if you like. I added hot sausage to ours.
Whole wheat pita pockets
1 can black beans
1/4 c chopped onion
1 c yellow pepper-or color of your choice
1/4 c shredded cheese
6 oz chopped meat-if you wish (chicken, pork or sausage)
Preheat oven to 350 degrees and Combine all ingredients except for avocado and cheese in skillet. Heat in skillet for 12 min with lime juice and olive oil-tsp of each. Season with pepper, red pepper flakes, cilantro (and whatever spices you want) Line the pockets thinly with smashed avocado and fill with the bean, veggie and meat mixture. Bake for 10 min then add hot sauce (if you wish) and cheese and bake for 5 more minutes.