Cut 8 asparagus spears into 2-inch pieces; saute with 2 teaspoons olive oil and 1 minced garlic clove. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
1 whole wheat flour tortilla
1/4 cup low fat, all natural refried beans
1 egg (preferably organic)
2 tbsp salsa
1/4 avocado
Instructions:
Heat the tortilla in the oven briefly until it is slightly crisp. In the meantime, fry the egg and heat up the refried beans in the microwave.
Assemble the dish by putting the beans on the crisp tortilla and topping with the fried egg. Garnish
Ingredients
16 ounce(s) pasta, spaghetti, whole wheat, or whole-wheat vermacelli or angel hair
2 tablespoon oil, olive, extra virgin
4 clove(s) garlic, minced
1/2 cup(s) parsley, flat-leaf, chopped
1/2 cup(s) olives, Spanish, drained and chopped
1/4 cup(s) capers, drained
2 teaspoon oregano, dried
1/4 teaspoon pepper, red flakes
29 ounce(s) tomatoes, diced, no salt added, with juice (2 cans)
1 1/2 cup(s) lettuce, arugula, chopped
1/4 cup(s) cheese, Parmesan, freshly grated
Preparation
Cook the spaghetti according to the package directions.
While the pasta is cooking, heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the parsley, olives, oregano, and red pepper and cook for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for another minute, just until the greens wilt slightly.
When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Divide between 6 plates, sprinkle with the Parmesan, and serve.
Serving size: about 2 cups
Nutrient Notes:Excellent source of: Fiber, Vitamin A, Thiamin, Niacin, Vitamin C, Vitamin K, Copper, Iron, Magnesium, Manganese, Phosphorus, and Selenium; Good source of: Vitamin B6, Folate, Calcium, and Zinc.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Ingredients
2 medium tomato(es), plum, chopped 1 small onion(s), roughly chopped 1 clove(s) garlic, peeled and quartered 1 whole pepper(s), jalapeno, seeded and chopped 2 teaspoon vinegar, cider 1 teaspoon chili powder 1/2 teaspoon cumin, ground 1/2 teaspoon salt 3 dash(es) hot sauce, 2-4 dashes 1 1/2 pounds fish, salmon fillet, skinned and cut into 6 portions Recipe Tip:
Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.
Preparation
Preheat oven to 400 degrees F.
Place tomatoes, onion, garlic, jalapeño, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor; process until finely diced and uniform.
Place salmon in a large roasting pan; spoon the salsa on top. Roast until the salmon is flaky on the outside but still pink inside, about 15 minutes.
Prep Time: 20 mins
2 cup(s) mushrooms, fresh , whole
1/2 cup(s) pepper(s), green, bell , raw, chopped
1 cup(s) onion, white , raw, chopped
8 teaspoon pepper(s), green chile , diced
1 teaspoon garlic, minced
2 cup(s) tomatoes, whole, canned , without added salt
cooking spray
1 teaspoon broth, reduced-sodium vegetable , without msg
1/2 cup(s) water
1/2 teaspoon cumin, ground
1/8 teaspoon pepper, cayenne , dried, ground
2 teaspoon chili powder
2/3 cup(s) beans, black , canned
5 1/4 ounce(s) vegetarian crumbles , burger substitute, soy
1/3 cup(s) beans, chili , canned
Spray skillet with cooking spray and heat over medium heat. Slice mushrooms and sauté in skillet until browned. Remove from pan.
Spray a Dutch oven or stockpot with cooking spray and heat over medium heat. Add onions and peppers to the kettle and sauté until vegetables are soft. Add garlic, tomatoes, broth, water, chili powder, cayenne pepper, cumin, beans, and soy crumbles, and simmer gently for about 20 minutes. Add mushrooms and simmer another 15 minutes. Serve hot.
2. For dressing, in a small bowl, whisk together raspberry vinegar, avocado or olive oil, the water, sugar, and salt. Drizzle over the salad mixture.
Servings
Vegetarian
Most Popular
Diabetes-Friendly
