![]() NUTRITION ( per serving) 436 cal, 29 g pro, 61 g carb, 10 g fiber, 9 g fat, 4 g sat fat, 395 mg sodium Dollop each with 1 tablespoon of the yogurt. Sprinkle each serving with cheese and remaining onion. PREPARE pasta per package directions while chili is simmering.ģ. Remove from heat and stir in chocolate and salt.Ģ. Bring to a boil, reduce heat to medium, and simmer, partially covered, 15 minutes. Cook, stirring occasionally, until onion starts to soften and beef browns, about 3 minutes. Add beef and cook, breaking into smaller pieces with wooden spoon, until no longer pink, about 3 minutes. HEAT 4-quart Dutch oven coated with cooking spray over medium-high heat. Heart-Healthy Tip: Nearly 3 tablespoons of heart-healthy monounsaturated olive oil pair with veggies and lean protein.Įasy Beef and Bean Chili over Wagon WheelsĢ cans (14.5 oz) no-salt added diced tomatoesġ can (15 oz) no-salt-added black beans, rinsed and drainedġ/2 c part-skim mozzarella (2 oz), shreddedġ. NUTRITION ( per serving) 440 cal, 38 g pro, 38 g carb, 7 g fiber, 17 g fat, 4 g sat fat, 499 mg sodium ASSEMBLE burgers on buns with 1½ teaspoons ketchup and a lettuce leaf. Top each patty with 1 slice cheese, cover pan, and cook until cheese melts, about 1 minute longer.ĥ. Add patties and cook 10 minutes, turning once. HEAT oil in nonstick frying pan or cast-iron skillet over medium-high heat. MAKE burgers: Combine turkey, onion, tomato paste, garlic, oregano, and basil while vegetables roast. WHISK together vinegar, sugar, oregano, thyme, pepper, and remaining 1 tablespoon oil in medium bowl. Roast vegetables until tender, 18 to 20 minutes.Ģ. Toss cauliflower, carrots, and salt with 1 tablespoon of the oil on rimmed baking sheet coated with cooking spray. Italian Turkey Burgers with Cauliflower and Carrot Saladġ med head cauliflower (about 2 lb), cut into floretsģ med carrots, cut on the diagonal into 1/2"-thick slicesġ. Heart-Healthy Tip: Perk up low-salt beans with the sweetness of orange, apricot, and cranberry. NUTRITION ( per serving) 363 cal, 9 g pro, 67 g carb, 9 g fiber, 8.5 g fat, 1 g sat fat, 320 mg sodium Remove from heat and stir in cilantro and remaining 1/4 teaspoon salt. POUR in remaining 1/2 cup orange juice and cook, stirring often, 1 minute. Cook, stirring occasionally, 2 minutes.ģ. Add chickpeas, apricots, and cranberries. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. ![]() Add onion, pepper, garlic, and curry powder. HEAT oil in large nonstick frying pan over medium-high heat while couscous cooks. Bring to a boil, stir in couscous, cover, remove from heat, and let stand 5 minutes. COMBINE water, allspice, 1/2 cup of the orange juice, and 1/4 teaspoon of the salt in saucepan over medium-high heat. Heart-Healthy Tip: Antioxidant-rich carrots, onions, bell peppers, and garlic keep your arteries healthy.Ĭouscous with Chickpeas, Dried Fruit, and Cilantroġ can (15 oz) no-salt-added chickpeas, rinsed and drainedġ. ![]() NUTRITION ( per serving) 357 cal, 24 g pro, 37 g carb, 5 g fiber, 12.5 g fat, 3.5 g sat fat, 335 mg sodium ADD reserved beef and juices, hoisin sauce, and remaining 1 teaspoon soy sauce. Cook, stirring occasionally, 2 minutes.Ĥ. Cook, stirring occasionally, until it starts to soften, about 3 minutes. RETURN pan to heat, and add remaining 1-teaspoon oil, carrots, onion, and pepper. Add steak and cook, stirring occasionally, 2 to 3 minutes. Heat 1 teaspoon of the oil in nonstick frying pan or cast-iron skillet over medium-high heat. Toss steak with 2 teaspoons of the soy sauce. More from Prevention: Low-Fat Slow-Cooker RecipesĢ. Heart-Healthy Tip: Skinless chicken and lower-fat bacon add less than 2 g of sat fat and plenty of taste NUTRITION ( per serving) 309 cal, 29 g pro, 28 g carb, 5 g fiber, 9.5 g fat, 2 g sat fat, 459 mg sodium Season with the salt and black pepper as needed. Add reserved chicken and remaining 1/2 cup broth. Pour in 1/2 cup of the broth, bring to a boil, and cook until evaporated, about 2 minutes. Stir in apples, garlic, thyme, and cinnamon. Cook, stirring occasionally, until crisp-tender, about 5 minutes. Add Brussels sprouts, sweet potato, and onion. Stir in bacon and cook until starting to brown, about 2 minutes. RETURN pan to heat and add remaining 2 teaspoons oil. Add chicken and cook until lightly browned and cooked through, about 5 minutes. Heat 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat. 1 lb boneless, skinless chicken breasts, cut into 1/2" cubesģ slices 30% less fat center cut bacon (we used Oscar Mayer), choppedġ½ c Brussels sprouts, trimmed and quarteredġ med sweet potato (8 oz), peeled and cut into 1/2" cubesĢ Golden Delicious apples, peeled, cored, and cut into 3/4" cubesġ tsp chopped fresh thyme or 1/4 tsp driedġ.
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