EM Resources / Newsletter / Recipes

• Caesar Salad
  • Garlic Croutons
• Chicken Jambalaya
• Summer Sweet Potato, Squash, and Chicken
• Banana Berry Smoothie
• Breakfast Pancakes
• Three Amigos Chilis
• Spiced Pineapple Lentils
• Orange Fruit Nut Truffles
• Vegetable and Garlic Calzone
• Quick Vegetable Bean Salad
• Roasted Pecan Salmon
• Yoghurt Parfait
• Irish Chicken & Dumplings
• Apple-Pecan Baked Oatmean
• Vegetable Blend—Herb Recipe
• Vegetable Cheese Quesadilla
• Fourth-Of-July Lowfat Shish Kebobs
• Raspberry Mango Salsa
• Breakfast Burrito
• Black Bean—Mango Salsa

"The two biggest sellers in any bookstore are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it." - Andy Rooney

1) Caesar Salad

Prep Time: 15 Minutes
Makes 4 Servings

Ingredients:

• 2 garlic cloves, pushed through a garlic press (or more if your really love garlic like I do)
• 1/2 cup light mayonnaise
• 3 canned anchovy fillets (get the low salt type), rinsed
• 1 Tablespoon fresh lemon juice (I use 2 tablespoons because I like lemon)
• 1 teaspoon Worcestershire sauce
• 2 Tablespoons olive oil
• 2 Tablespoons plus ¼ cup Parmesan cheese
• 1 to 2 heads Romaine (depending on size) lettuce, cut into bite sized pieces
• Garlic Croutons (see additional recipe)

Directions:

1. In a blender or food processor, process garlic, mayonnaise, anchovy fillets, lemon juice and Worcestershire sauce until smooth. Add olive oil and 2 Tablespoons Parmesan cheese; blend just to combine.
2. Toss lettuce with dressing until evenly coated.
3. Add Parmesan cheese and garlic croutons and toss again.

To turn this Caesar Salad into a hearty main course, add any of the following per serving:

• 3 – 4 ounces of grilled or poached chicken breast, cut into strips
• 6 ounces grilled shrimp
• 3 – 4 ounces grilled or broiled steak, thinly sliced

Garlic Croutons

Cut 3 slices of multi-grain bread into ½ inch cubes. Toss with 3 teaspoons olive oil, 1/8 teaspoon salt and as much minced garlic as you like. Toast on baking sheet in a 350 degree oven for 6 to 8 minutes until golden brown.

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2.) CHICKEN JAMBALAYA

Makes 6 Servings

Ingredients:

• 6 chicken breast halves (approximately 3 pounds), skinned, all visible fat removed
• 1 cup Homemade Chicken Broth or low-sodium chicken broth
• 1/2 cup chopped onion
• 1/4 cup chopped green bell pepper
• 1 cup white wine
• 1/4 cup chopped fresh parsley
• 1/2 teaspoon basil
• 1 small bay leaf
• 1/2 teaspoon thyme
• 1 cup uncooked rice
• 1/2 cup cubed low-fat ham
• 1 cup canned no-salt-added tomatoes, drained

Directions:

1. Preheat oven to 350 F.
2. Rinse chicken pieces and pat dry.
3. In a saucepan, combine broth, onion, bell pepper, wine, parsley, basil, bay leaf and thyme. Bring to a boil, stirring constantly. Remove from heat and set aside.
4. Place rice, ham, tomatoes and chicken in a large casserole dish. Pour herb sauce over all. Cover tightly and bake 25 to 30 minutes. Turn oven heat off; allow casserole to remain in oven for 10 to 15 minutes.

Nutritional Content:

• Calories: 354
• Protein: 44 g
• Carbohydrates: 28 g
• Total Fat: 6 g
• Saturated Fat: 2 g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 2 g
• Cholesterol: 104 mg
• Sodium: 251 mg

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3.) Summer Sweet Potato, Squash, and Chicken

Toss these ingredients on the grill for a perfectly simple summer meal.

Basics:

Yields: 4 main-dish servings
Prep Time: 15 minutes
Cook Time: After marinating for 15-30 minutes, grill for about 10 minutes.
Total Time: 55 minutes

Ingredients:

• 1 lemon
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper
• 4 medium skinless, boneless chicken thighs (about 1 1/4 pounds)
• 2 medium sweet potatoes, cut lengthwise into wedges
• 4 medium yellow summer squash and/or zucchini (about 6 ounces each), each cut lengthwise into 4 wedges
• 1/4 cup snipped fresh chives
• Grilled lemon slices for garnish

Directions:

1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.
2. Add chicken thighs to bowl with lemon juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator. Brush sweet potatoes with olive oil.
3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
4. Discard chicken marinade. Place chicken, sweet potatoes, and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken, sweet potatoes, and squash over once and removing pieces as they are done.
5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
6. To serve, on large platter, toss squash with reserved lemon juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.

Nutritional Content: based on individual serving

• Calories: 255
• Total Fat: 8 g
• Saturated Fat: 3 g
• Cholesterol: 101 mg
• Sodium: 240 mg
• Carbohydrates: 8 g
• Fiber: 3 g
• Protein: 29 g

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4.) BANANA BERRY SMOOTHIE!

With summer here a quick, cool, nutritious treat is a smoothie. High in potassium it will help lower that blood pressure.

Ingredients:

• 1 small banana (frozen or fresh), peeled, cut up
• 1/4 cup fresh or frozen assorted berries (such as raspberries, blackberries, and/or strawberries)
• 1 cup orange juice
• 3 tablespoons vanilla low-fat yogurt

Directions:

1. In a blender container combine the frozen banana pieces, desired fresh or frozen berries, orange juice, and yogurt.
2. Cover and blend until smooth.
3. To serve, pour into glasses. If desired, garnish with fresh mint and additional berries. This recipe makes 2, 8- ounce servings.

Test Kitchen Tip: Keep frozen bananas on hand by placing peeled, cut-up, ripe bananas in a freezer container or plastic bag. Use the frozen banana pieces right from the freezer for this fruity shake.

Nutrition facts per serving:

• Calories: 121
• Total Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 2mg
• Sodium: 18mg
• Carbohydrate: 28g
• Fiber: 2g
• Protein: 2g
• Vitamin A: 3%
• Vitamin C: 116%
• Calcium: 6%
• Iron: 3%

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5) Breakfast Pancakes

A friend of mine, Jeremy, introduced me to a different type of pancake a couple of years ago. It is actually healthy! Yes, it tastes good too!

Ingredients:

• 1 cup oats
• 1 cup cottage cheese
• 3 egg whites
• 3 whole eggs
• 1 TBS of cinnamon
• 2 TSP of vanilla flavoring
• 1/2 banana (optional)
• 1 cup blueberries (fresh or frozen)

Directions:

1. Mix cottage cheese, eggs, oats, cinnamon, vanilla, and banana in a blender for 2 minutes.
2. Heat griddle to a medium heat. Poor batter onto griddle and add blueberries. Flip once batter begins to bubble.
3. Try honey as a syrup substitute.

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6) Three Amigos Chili

My friend Blake uses this recipe from the Men's Health Abs Diet Book. It is delicious as he has prepared it on a few occasions.
Serves six

Ingredients:

• 1 TBS olive oil
• 1 small onion, diced
• 1 pound ground turkey breast
• 1 can diced tomatoes with jalapenos
• 1 can (10.5 oz) each garbanzos, black beans, and kidney beans, drained
• 1 can (14 oz) low sodium chicken broth
• 1/2 cup jalapeños
• 1/4 Tsp each salt and cumin
• 1/8 Tsp cinnamon
• Hot sauce to taste

Directions:

Heat oil on medium - low. Add onion and sauté until soft (about three to five minutes). Add turkey and brown (about five minutes). Add tomatoes with juice, beans (drained), broth, and spices. Stir and bring to a boil, then reduce heat and simmer 20 minutes.

Nutrition Facts per serving:

• Calories: 293
• Protein: 31 g
• Carbohydrates: 32 g
• Fat: 5g (0 g saturated)
• Fiber: 11 g (take beano before meal)
• Sodium: 788 mg

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7) Spiced Pineapple Lentils

While looking over different side dishes for Thanksgiving I came across one that sparked my interest. I love pineapple, so I thought I would pass it on. I found this recipe on foodfit.com. There were plenty of other nutritious recipes, check out the site for some inspiration.
Number of Servings 8
Serving Size: about 3/4 cup

Ingredients:

• 6 tablespoons vegetable oil
• 4 onions, diced
• 2 teaspoons salt
• 2 teaspoons freshly ground black pepper
• 6 cloves garlic, crushed
• 4 cups lentils, washed and picked over
• 6 cups water
• 1 cup canned, crushed pineapple

Directions:

1. Heat the oil in a medium pot over moderate heat. Sauté the onions with the salt and pepper until golden, about 10 minutes.
2. Stir in the garlic and lentils and cook for 2 minutes, stirring frequently. Pour in the water, bring to a boil, reduce to a simmer and cook, covered, for 45 minutes.
3. Stir in the pineapple, remove from heat and serve.

Nutritional Content Per Serving:

• Calories: 305
• Carbohydrate: 43 g
• Fat: 7 g
• Fiber: 21 g

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8) Orange Fruit Nut Truffles

While you are gathering with friends and family this over Thanksgiving, try to remember this is the season of giving. Give of yourself and your time freely. Give a smile, a thank you or a hug. It will brighten up someone's day. Then you can give them an orange fruit nut truffle and they will really love you!
Makes 3 dozen balls

Ingredients:

• 1-1/2 cup walnuts
• 1 cup orange-essence dried plums (prunes)
• 1/2 cup dried cranberries
• 1/2 cup chocolate-covered raisins (or plain raisins if preferred)
• 1 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1 teaspoon vanilla extract

Directions:

In a food processor with the knife blade, blend all ingredients until a dough-like ball forms. Using your hands, roll into 1-inch balls.

Optional: Top each with a walnut piece.

Nutrition information per ball:

• Calories: 62
• Protein: 1g
• Fat: 3g
• Carbohydrates: 8g
• Fiber: 1g
• Sodium: 1mg

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9) Vegetable and Garlic Calzone

Ok this calzone recipe is loaded with three servings of vegetables. I found it on the Mayo Clinic website. It is a great mix up for your recipe book and it will be great for the football playoffs!
Serves 2
Serving size: 1 calzone

Ingredients:

• 3 asparagus stalks, cut into 1-inch pieces
• 1/2 cup chopped spinach
• 1/2 cup chopped broccoli
• 1/2 cup sliced mushrooms
• 2 tablespoons garlic, minced
• 2 teaspoons olive oil
• 1/2 pound frozen whole-wheat bread dough loaf, thawed
• 1 medium tomato, sliced
• 1/2 cup mozzarella cheese, shredded
• 2/3 cup pizza sauce

Directions:

1. Preheat the oven to 400 F. Lightly coat a baking sheet with cooking spray.
2. In a medium bowl, add the asparagus, spinach, broccoli, mushrooms and garlic. Drizzle 1 teaspoon of the olive oil over the vegetables and toss to mix well.
3. Heat a large nonstick frying pan over medium-high heat. Add the vegetables and saute for 4 to 5 minutes, stirring frequently. Remove from heat and set aside to cool.
4. On a floured surface, cut the bread dough in half. Press each half into a circle. Using a rolling pin, roll the dough into an oval. On half of the oval, add 1/2 of the sauteed vegetables, tomato slices and 1/4 cup cheese. Wet your finger and rub the edge of the dough that has the filling on it. Fold the dough over the filling, pressing the edges together. Roll the edges and then press them down with a fork. Place the calzone on the prepared baking sheet. Repeat to make the other calzone.
5. Brush the calzones with the remaining 1 teaspoon olive oil. Bake until golden brown, about 20 minutes.
6. Heat the pizza sauce in the microwave or on the stovetop. Place each calzone on a plate. Serve with 1/3 cup pizza sauce on the side or pour the sauce over the calzones.

Nutritional Analysis:

• Calories: 477
• Cholesterol: 15 mg
• Protein: 24 g
• Carbohydrate: 68 g
• Fiber: 8 g
• Total Fat: 15 g
• Potassium: 409 mg
• Sodium: 1,071 mg
• Saturated Fat: 4 g
• Calcium: 238 mg
• Monounsaturated Fat: 5 g

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10) Quick Vegetable Bean Salad

By Elaine Magee
Makes 8 servings.

Ingredients:

• 3 cups baby carrots, diced, or thinly sliced
• 3 cups broccoli florets cut into bit sized pieces
• 15 oz can kidney beans, drained and rinsed well
• 1/2 cup finely chopped mild onion (use less if desired)
• 1/2 cup 1/3 less fat bottled vinaigrette made with canola or olive oil (I use Seven Seas 1/3 less fat Red Wine Vinaigrette with canola)
• 6 oz can albacore tuna canned in water (optional)

Directions:

1. Add carrot pieces to microwave safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender).
2. Drain well and add to medium sized serving bowl.
3. Add broccoli pieces to microwave safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender).
4. Drain well and add to medium sized serving bowl.
5. Add beans, chopped onion, and vinaigrette (and tuna if desired) to serving bowl and toss well to blend.

Nutritional Information:

• Calories: 110
• Protein: 5g
• Carbohydrate: 19 g
• Fat: 2.5 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 7 g
• Sodium: 310 mg

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11) Roasted Pecan Salmon

By Kathleen Zelman

Ingredients:

• 4 salmon filets (4-6 oz. each)
• Salt and pepper to taste
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 2 tablespoons seasoned breadcrumbs
• 2 tablespoons chopped pecans
• 1 teaspoon parsley
• Wedges of fresh lemon

Directions:

1. Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.
2. Combine mustard and honey, brush on top of salmon.
3. Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
4. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

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12) Yogurt Parfait

By Elaine Magee
Makes 1 parfait

Ingredients:

• 1/8 cup fresh fruit (such as berries, sliced peaches, etc.)
• 1/8 cup low-fat or regular yogurt (flavor of your choice)
• 1/8 cup low-fat granola

Directions:

Layer the different ingredients in a parfait glass and repeat layers.

Nutritional Information:

• 160 calories
• 5 g protein
• 32 g carbohydrate
• 2.5 g fat
• 0.4 g saturated fat
• 3 mg cholesterol
• 2.6 g fiber
• 80 mg sodium

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13) Irish Chicken & Dumplings

I'm half Irish, so that means I just have to celebrate St. Patrick's Day. The question I need to answer is what can I eat with the green beer. I have found a great Irish recipe that is even healthy for you. Even if you aren't Irish, this is a good one that everyone will enjoy. I found it on WebMD.com, which has great recipes all the way around. Enjoy and have a safe and happy St. Patty's Day!
Makes 6 servings

Ingredients:

• 2 cans (10.75 oz. each) Healthy Request reduced-fat cream of chicken soup, condensed
• 3 cups water
• 1 cup sliced or chopped celery
• 2 medium onions, coarsely chopped
• 1/2 teaspoon salt (optional)
• 1/2 teaspoon poultry seasoning
• 1/2 teaspoon ground black pepper
• 4 skinless, boneless chicken breast halves
• 4 whole carrots, sliced (about 4 cups)
• 1/2 cup frozen green peas
• 2 large potatoes, cut into 1/2-inch slices, then quartered
• 1 1/2 cups reduced-fat Bisquick baking mix
• 1/3 cup low-fat buttermilk
• 1/3 cup fat-free half-and-half or low-fat milk

Directions:

1. In large saucepan, add condensed soup, water, celery, salt if desired, onions, poultry seasoning, pepper, chicken breasts, potatoes, and carrots. Bring to boil, reduce heat to simmer, and cover pan. Simmer over low heat about 30 minutes.
2. Remove chicken from the saucepan, shred it into bite-sized pieces (or break up into pieces in saucepan using a spatula), return to saucepan, and stir in the peas.
3. Add Bisquick, buttermilk, and fat free half-and-half to medium-sized bowl and blend to make a soft dough. Drop dough by tablespoonfuls into the simmering stew. Cover pan and simmer about 20 minutes. Uncover pan and simmer 10 minutes more. Serve hot!

Nutritional Info per serving:

• Calories: 347
• Protein: 24.5 g
• Carbohydrate: 51.5 g
• Fat: 4.5 g(1.2 g Saturated Fat, 0.8 g Monounsaturated Fat, 1.6 g Polyunsaturated Fat)
• Cholesterol: 50 mg
• Fiber: 5 g
• Sodium: 465 mg

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14) Apple-Pecan Baked Oatmeal

Here is a super recipe full of oats, nuts and apples that will ignite your metabolism and get you revved up in the morning. A client of mine passed this recipe on to me recently. I tried it myself and found it was almost like cheating. Very healthy and very tasty! Give it a shot.
Makes 8 to 10 servings

Ingredients:

• 1/2 cup chopped pecans
• 5 Granny Smith apples
• 1 (18-oz.) container regular oats
• 3 large eggs, beaten
• 1 cup firmly packed brown sugar
• 1 cup unsweetened applesauce
• 1 tablespoon ground cinnamon
• 4 teaspoons baking powder
• 1 teaspoon salt
• 1 1/4 cups water
• 1 cup milk
• 1/4 cup melted butter
• 1 tablespoon fresh lemon juice

Directions:

1. Place pecans in a single layer on a baking sheet. Bake at 350° for 15 minutes or until toasted, stirring once.
2. Peel and chop apples. Spread on bottom of a lightly greased 13- x 9-inch baking dish. Sprinkle toasted pecans over apples.
3. Combine oats and next 10 ingredients in a large bowl, stirring until well blended. Pour oat mixture evenly over apples and pecans.
4. Bake, covered, at 350° for 30 minutes; uncover and bake 20 more minutes or until golden brown and set.

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15) VEGETABLE BLEND – Herb Recipe

Use this blend in stir-fries with a bit of lemon juice or on any cooked vegetables, such as carrots, green beans, or snow peas. It will help to add some flavor and improve the healthiness of your dinner. You can also try this as a seasoning while grilling meat, chicken or fish.

Ingredients:

• 1 1/2 Tablespoons onion powder
• 1 1/2 Tablespoons toasted sesame seeds
• 1 Tablespoon dried chives
• 1 Tablespoon dried tarragon
• 1 1/2 Teaspoons dry, mustard
• 1/2 Teaspoons dried dill weed

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16) Vegetable Cheese Quesadilla

Mmmm… this quesadilla will have your mouth watering as it is full of flavor and loaded with a healthy amount of calcium (449 mg to be exact) and other good stuff. I found this recipe online; it was adapted from The Wellness Lowfat Cookbook, University of California at Berkeley. You might want to check out the cookbook as well.
Makes 2 servings

Ingredients:

• 2 flour tortillas
• 2 fresh plum tomatoes, sliced
• 1 red bell pepper, finely chopped
• 2 green onions, finely chopped
• 1 large carrot, grated
• 1/2 cup grated reduced fat Monterey Jack cheese
• 1/2 cup plain low fat yogurt
• 2 tablespoon salsa
• 1/2 cup chopped spinach

Directions:

1. Heat a medium-size nonstick skillet over medium heat.
2. Place a tortilla in the skillet and warm it two to three minutes.
3. Turn the tortilla in the skillet and place half of the tomatoes, bell pepper, green onion and carrots on one half of the tortilla.
4. Top the vegetables with half of the cheese, yogurt, salsa and spinach.
5. Fold the tortilla over the filling and cook another 3 minutes, or until the cheese melts.
6. Transfer the quesadilla to a plate, cover it with foil to keep it warm and make another quesadilla in the same fashion.

Nutritional Value:

• Calories: 299
• Fat: 9 gm
• Saturated Fat: 5 gm
• Cholesterol: 24 mg
• Fiber: 6 gm
• Sodium: 586 mg
• Calcium: 449 mg

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17) Fourth of July Lowfat Shish Kebobs!

Here is a great grilling recipe to celebrate the birthday and independence of our country! Add some watermelon, baked beans and some ice cold lemonade for a perfect celebration meal. I found this on cdkitchen.com, there were lots of other delicious recipes as well, check it out. Have a fun and safe Fourth of July!
Makes 2 servings

Ingredients:

• 2 Tablespoons sweet and sour sauce
• 2 Tablespoons honey
• 1 Tablespoon soy sauce (reduced-sodium)
• 1 teaspoon ginger
• 1 garlic clove, minced
• 1/4 teaspoon crushed hot red pepper flakes
• 12 ounces boneless sirloin steak or boneless skinless chicken/turkey breasts, cut into 8 chunks
• 1 can pineapple chunks
• 4 mushrooms, cut in half
• 1 green pepper, cut into chunks
• 1 onion, cut into chunks

Directions:

1. Combine sweet and sour sauce, honey, soy sauce, ginger, garlic, and red pepper flakes. Mix well.
2. Cut all visible fat off meat chunks and add to marinade. Refrigerate for at least two hours.
3. Preheat broiler. Remove meat from marinade. Dispose of marinade.
4. Using four 10-inch metal skewers, alternately add meat, pineapple, mushrooms, onions, and green pepper. Place on broiler pan.
5. Broil 2-4 inches from heat, turning 2-4 times. Place on serving plates and serve immediately.
6. Or fire up the grill and cook these over a medium- high heat. Turn 2-4 times. Place on serving plates and serve immediately.

Nutritional Information:

• Calories: 200
• Fat: 4 g
• Cholesterol: 52 mg
• Protein: 25 g
• Fiber: 4 g
• Sodium: 300 mg

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18) Raspberry Mango Salad

To help your skin this summer, I found a delicious recipe from Easy Home Cooking Magazine. It is loaded with fresh vegetables and mangos, which are in season this time of year. Give it a try! Add some mozzarella cheese to add some protein and additional Vitamin A.
Makes 4 servings
Serving Size: 1 cup salad with about 1 tablespoon vinaigrette

Ingredients:

• 2 cups arugula
• 1 cup baby spinach leaves
• 1 cup diced mango
• 3/4 cup fresh raspberries
• 1/2 cup watercress, stems removed
• 1/4 cup (1-1/2 ounces) crumbled blue cheese
• 1 tablespoon olive oil
• 1 tablespoon water
• 1 tablespoon raspberry vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper

Directions:

1. Combine arugula, lettuce, mango, raspberries, watercress and cheese in medium bowl.
2. Place remaining ingredients in small jar; shake to combine. Pour over salad; toss to coat.
3. Serve immediately.

Nutritional Information:

• Fiber: 2 g
• Carbohydrate: 12 g
• Cholesterol: 8 mg
• Saturated Fat: 3 g
• Total Fat: 8 g
• Calories from Fat: 74 %
• Calories: 98
• Protein: 3 g
• Sodium: 227 mg

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19) Breakfast Burrito

Maintaining proper energy is a must in preventing stress. A quick and easy recipe, high in nutritional value, is a breakfast burrito. Check out the following recipe I found from Mayo Clinic's Web site.
Makes 1 serving

Ingredients:

• 1/2 cup chopped tomato
• 2 tablespoons chopped onion
• 1/4 cup canned corn
• 1 egg or 1/4 cup egg substitute
• 1 flour tortilla, 6 inches in diameter
• 2 tablespoons salsa

Directions:

1. In a small skillet, add chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg or egg substitute and scramble with the vegetables until cooked through, about three minutes.
2. To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional Analysis (per serving):

• Serving size: 1 burrito
• Calories 231
• Cholesterol 1 mg
• Protein 12 g
• Sodium 519 mg
• Carbohydrate 34 g
• Fiber 4 g
• Total fat 5 g
• Potassium 525 mg
• Saturated fat 1 g
• Calcium 91 mg
• Monounsaturated fat 2 g

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20) Black Bean-Mango Salsa

This is a healthy salsa with a healthy kick. It will work great for any Halloween party you are attending or hosting. I found this one on the Cooking Light website.
Makes 5 servings
serving size: 1/2 cup

Ingredients:

• 1/4 cup finely chopped red onion
• 2 Tablespoons chopped fresh cilantro
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce
• 1 1/2 teaspoons finely chopped jalapeño pepper
• 1/2 teaspoon hot sauce (such as Tabasco)
• 1/4 teaspoon salt
• 1 mango, peeled and chopped
• 1 (15-ounce) can black beans, rinsed and drained

Directions:

Combine all ingredients in a bowl; toss well.

Nutritional Information:

• Calories: 118
• Fat: 0.6 g
• Protein: 6 g
• Cholesterol: 0.0 mg
• Calcium: 26 mg
• Sodium: 299 mg
• Fiber: 6.6 g
• Iron: 1.5 mg
• Carbohydrate: 23.5 g

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