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Fruit Nachos

Fruit Nachos Recipe

Turn one of your favorite foods into a healthier sweet treat with this recipe. Baked corn tortillas with cinnamon provide a crunchy chip that is lower in saturated fat. They are perfect for scooping up fiber-rich fresh fruit salad. Feel free to substitute any of your favorites fruits for the ones used here.

Yield: 4 servings

Preparation time: 15 minutes

Broiling time: 2 minutes

Ingredients

8 small corn tortillas

1 tsp olive oil

1 tbsp granulated sugar

½ tsp + 1/8 tsp ground cinnamon

1 Granny Smith apple, cubed

1 orange, segmented and chopped

1 medium banana, chopped

Juice of 1 lemon

4 maraschino cherries, finely chopped

Directions

Preheat the broiler and spray a baking sheet with non-stick cooking spray.

Cut each corn tortilla into 8 pie-shaped wedges and place them in a medium bowl. Pour in the olive oil, sugar and a ½ teaspoon of the cinnamon. Toss the tortillas to coat them well with the oil, cinnamon, and sugar. Place them in a single layer on the baking sheet.

Broil the tortillas for about 2 minutes. During this time you will need to watch them closely. Carefully flip them with tongs about every 30 seconds. They may brown unevenly, so remove the chips individually from the pan as each one gets browned and crispy.

In a medium bowl, stir together the apple, orange and banana. Pour in the lemon juice and the remaining 1/8 teaspoon of cinnamon. Toss to mix all ingredients well.

Divide the tortilla chips evenly among 4 serving plates. Top each with ¼ of the fruit salad. Sprinkle on an equal amount of chopped maraschino cherries to each plate just before serving.

Nutrition information for 1 serving: Calories 212; Total Fat 2.8 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 11 mg; Carbohydrate 45.4 g; Fiber 5.8 g; Sugar 17.6 g; Protein 2.8 g

Tuna and Chickpea Endive Bites

Tuna and Chickpea Endive Bites Recipe

When you need a healthy, filling appetizer or snack these endive bites are the perfect solution. They are low in calories while supplying protein and fiber. It’s a quick and easy recipe to serve for any occasion.

Yield: About 25 bites

Preparation time: 20 minutes

Ingredients

2 (5 oz.) cans solid white Albacore tuna packed in water, drained

1 (15.5 oz.) can low-sodium chickpeas (garbanzo beans), rinsed and drained

3 green onions, sliced

¼ cup chopped roasted red peppers

¼ cup chopped pepperoncini rings

2 tbsp freshly squeezed lemon juice

1 tsp chopped fresh dill

1/8 tsp fine ground sea salt

1 to 2 heads Belgian endive (25 leaves)

Directions

In a medium bowl, stir together the tuna and chickpeas until the tuna is broken into smaller pieces and evenly distributed with the chickpeas.

Reserve about 1 tablespoon of sliced green onions for garnish and place the rest in the bowl with the tuna and chickpeas. Add the red peppers, pepperoncini rings, lemon juice, dill and salt to the bowl. Stir well to combine all ingredients.

Place the endive leaves on a flat serving platter so that they curve up to create a cup. Spoon about 1 tablespoon of the tuna and chickpea salad into each of the endive leaves. The amount will vary depending on the size of each leaf.

Sprinkle the reserved green onions over the plate before serving.

Nutrition information for 1 endive bite: Calories 32; Total Fat 0.9 g; Saturated Fat 0 g; Trans Fat 0 g; Cholesterol 5 mg; Sodium 114 mg; Carbohydrate 3.3 g; Fiber 1.2 g; Sugar 0.1 g; Protein 3.1 g

Mushroom and Polenta Pot Pies

Mushroom and Polenta Pot Pie Recipe

Comfort food doesn't have to be loaded with calories, fat, and sodium. These individual vegetarian pot pies are healthier and still satisfying. They are filled with vegetables in a rich gravy and covered with a crunchy polenta topping that is flavored with fresh herbs.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Baking time: 15 minutes

Ingredients

Polenta topping

4 cups water

1 cup dry polenta

½ tsp garlic powder

½ tsp chopped fresh parsley

¼ tsp chopped fresh rosemary leaves

¼ tsp salt

1/8 tsp ground black pepper

Filling

2 tsp olive oil

¾ cup chopped onion

2 medium carrots, peeled and sliced

8 oz. sliced baby crimini mushrooms or white button mushrooms

½ tsp chopped fresh parsley

¼ tsp salt

¼ tsp chopped fresh rosemary leaves

¼ tsp ground black pepper

1 cup unsalted vegetable, beef or chicken stock

1 tbsp cornstarch

1 tbsp water

Directions

To prepare the polenta:

Prepare the polenta by bringing the 4 cups of water to a boil in a medium saucepan over medium high heat. Once the water boils, whisk in the polenta and reduce the heat to low. Continue to stir until it thickens, 1 to 2 minutes. Remove from the heat.

Stir the garlic powder, ½ teaspoon of parsley, ¼ teaspoon of rosemary and salt, and the 1/8 teaspoon of black pepper into the polenta. Set aside.

To prepare the filling:

In a medium skillet, heat the olive oil over medium-high. Add the onion and carrot, and cook for 5 minutes. Add the mushrooms, and cook for 5 more minutes until the mushrooms have darkened and the other vegetables are slightly tender.

Stir in the ½ teaspoon of parsley and salt, and the ¼ teaspoon of rosemary and black pepper.

Add the stock to the skillet. In a small dish, stir together the cornstarch and the water. Pour this into the skillet. Increase the heat to high and cook about 2 minutes, stirring often, until the stock thickens into a gravy that coats the vegetables.

To prepare the pot pies:

Preheat the oven to 375 degrees Fahrenheit.

Spray 4, 8-ounce ramekins with non-stick cooking spray and place them on a baking sheet. Divide the mushroom filling evenly between all four. Next, top each with an equal amount of the polenta. If it has thickened as it cooled, use clean hands to crumble and press the polenta over the filling.

Bake for 15 minutes until the filling bubbles and the polenta begins to brown on top. Serve warm.

Nutrition information for 1 serving: Calories 195; Total Fat 2.7 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 342 mg; Carbohydrate 36.4 g; Fiber 3.8 g; Sugar 3.5 g; Protein 5.3 g

Slow Cooker 3 Bean Soup

Slow Cooker 3 Bean Soup Recipe

Slow cookers are an essential kitchen tool for creating healthy comfort food with little effort. This bean soup provides filling plant-based protein and fiber. It’s finished off with nutrient-rich kale. The ingredients can be quickly combined in the morning, and your soup will be ready in six hours with no additional cooking required.

Yield: 8 servings

Preparation time: 10 minutes

Cooking time: 6 hours

Ingredients

1 cup chopped onion

2 cloves garlic, minced

1/3 cup chopped carrot

1 ½ cups dry pinto beans, soaked overnight, drained

1 cup dry navy beans, soaked overnight, drained

1 cup dry red kidney beans, soaked overnight, drained

10 cups water

1 ½ tsp fine ground sea salt

1 tsp ground cumin

1 tsp ground coriander

½ tsp ground black pepper

2 cups chopped lacinato kale

Directions

Place the onion, garlic, and carrots in the bowl of a slow cooker.

Place the beans in a medium saucepan, cover with two inches of water and boil for 10 minutes. Drain and add the beans to the slow cooker. Pour in 10 cups of water and stir. Set to high, cover with the lid, and cook for 6 hours, until the beans are tender.

Stir in the salt, cumin, coriander, black pepper, and the kale. Stir well for about 15 seconds to allow the heat from the beans to slightly wilt the kale before serving.

Nutrition information for 1 serving: Calories 301; Total Fat 1.3 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 448 mg; Carbohydrate 55.5 g; Fiber 16.3 g; Sugar 3 g; Protein 19.4 g

Citrus and Herb Roasted Salmon

Citrus and Herb Roasted Salmon Recipe

Salmon is a lean source of protein that is rich in heart-healthy omega-3 fatty acids. It is often reserved for special occasions, but salmon makes a quick and easy weeknight dinner. This recipe uses lemons and herbs to flavor the fish for a healthy, delicious meal.

Yield: 5 servings

Preparation time: 5 minutes

Bake time: 20 minutes

Ingredients

1 ¼ lb. salmon filet

2 tbsp olive oil

2 tsp chopped fresh basil

2 tsp chopped fresh parsley

¼ tsp fine ground sea salt

1/8 tsp ground black pepper

1 lemon

Directions

Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray. Lay the salmon skin side down on the baking sheet.

In a small bowl, stir together the olive oil, basil, parsley, salt, and pepper. Zest the lemon, and add the zest to the oil. Stir well. Pour the herbs and oil over the salmon. Spread evenly to coat the fish.

Thinly slice the lemon. Place lemon slices over the salmon. Use enough to cover most of the flesh.

Bake for 15 to 20 minutes, until the edges brown and the salmon flakes when pierced with a fork.

Nutrition information for 1 serving: Calories 256; Total Fat 17.7 g; Saturated Fat 3.2 g; Trans Fat 0 g; Cholesterol 67 mg; Sodium 293 mg; Carbohydrate 0.9 g; Fiber 0.4 g; Sugar 0 g; Protein 22.8 g

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