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Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl Recipe

Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning they will be ready to quickly combine and reheat.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes


4 small sweet potatoes

½ tbsp olive oil

½ cup diced onion

1 green bell pepper, diced

1 (15 oz.) can low-sodium black beans, rinsed and drained

¼ tsp chili powder

¼ tsp salt

1/8 tsp ground black pepper

4 large whole eggs or 8 egg whites

1 tsp lime juice

Optional toppings: chopped cilantro, pickled jalapenos, salsa, Greek yogurt or sour cream


Pierce the flesh of the sweet potatoes in a few places with a fork. Microwave until tender according to the manufacturer’s instructions, about 10 minutes on high. Set aside to cool.

While the potatoes cook, heat the olive oil in a medium skillet over medium-high. Add the onion and cook for 2 minutes. Add the bell pepper and cook for 4 more minutes, until the vegetables soften.

Add the black beans and cook for 1 more minute, until heated through. Stir in the chili powder, 1/8 teaspoon of the salt and all of the black pepper. Turn the heat to low and keep warm.

Whisk the eggs together in a medium bowl. Preheat a non-stick skillet over medium. Add the eggs and scramble until cooked, about 3 minutes.

Slit the sweet potatoes and transfer the flesh to a medium bowl. Add the lime juice and the remaining 1/8 tsp salt. Mash and stir the ingredients together.

To assemble, divide the sweet potatoes, black beans and eggs into 4 portions. Add a portion of each to 4 serving bowls. Add optional toppings if desired and serve.

Nutrition information for 1 serving (with egg whites): Calories 324; Total Fat 2.2 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 438 mg; Carbohydrate 59.3 g; Fiber 11.1 g; Sugar 14.8 g; Protein 17.5 g

Grilled Plums with Cinnamon Honey Yogurt

Grilled Plums with Cinnamon Honey Yogurt Recipe

Fruit provides a nutritious way to satisfy a sweet tooth. When warmed by the grill and topped with sweet yogurt, seasonal fruit turns into a delicious dessert. If you don’t have the grill fired up, you can broil the plums for a few minutes to get similar results.

Yield: 4 servings

Preparation time: 5 minutes

Grilling time: 3 minutes


½ cup low-fat plain Greek yogurt

1 tbsp honey

¼ tsp ground cinnamon

4 plums, halved and pits removed


In a small bowl, stir together the yogurt, honey and cinnamon until smooth.

Place the plums, cut side down, on a hot grill. Grill for 2 to 3 minutes, just until warmed through.

Serve the plums cut side up and top each half with ½ tablespoon of the yogurt.

Nutrition information for 1 serving: Calories 68; Total Fat 0.8 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 2 mg; Sodium 10 mg; Carbohydrate 13.1 g; Fiber 1 g; Sugar 12 g; Protein 3.3 g

Mexican Roasted Red Pepper and Corn Soup

Mexican Roasted Red Pepper and Corn Soup Recipe

Making soup at home allows you to cut sodium per serving in half when compared to some canned soups. By using broth or stock with fresh vegetables, you can keep your meal low in calories and fat, but full of fiber and plant nutrients. This recipe uses a base of blended roasted red peppers combined with bites of fresh sweet corn and Mexican spices.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes


1 tbsp olive oil

1 cup chopped onion

2 cloves garlic, minced

1 jalapeno, seeds and ribs removed, chopped (optional)

1 jar (12 oz.) roasted red peppers, rinsed, drained and chopped

½ tsp ground cumin

½ tsp chili powder

½ tsp dried oregano

4 cups no-salt-added chicken or vegetable stock

Kernels from 2 ears of corn

¼ tsp salt

¼ tsp ground black pepper


In a medium soup pot, heat the olive oil over medium-high. Add the onion, garlic, and jalapeno (if using) and cook for 3 minutes. Add the red peppers and cook for 1 minute. Add the cumin, chili powder, and oregano. Cook for 1 more minute.

Add the stock and bring the soup to a boil. Reduce the heat and simmer, partially covered, for 5 minutes. Remove from the heat.

Use an immersion blender to puree the soup. You can also transfer the soup to a blender, puree, and return the soup to the pot.

Add the corn to the pureed soup and turn the heat to medium. Cook for 3 minutes. Stir in the salt and black pepper, and serve.

Nutrition information for 1 serving: Calories 124; Total Fat 4.1 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 387 mg; Carbohydrate 18.9 g; Fiber 2.3 g; Sugar 5.8 g; Protein 3.9 g

Salmon Tacos with Red Cabbage Dill Slaw

Salmon supplies lean protein and heart healthy omega-3 fatty acids in these fish tacos. Each is topped with a crunchy slaw made with antioxidant-rich red cabbage that is lightly dressed and flavored with fresh dill.

Yield: 4 servings

Preparation time: 20 minutes


2 cups thinly-sliced red cabbage

1 tsp chopped fresh dill

1 tsp fresh lemon juice

1 tsp red wine vinegar

¼ tsp sugar

¼ tsp garlic powder

1/8 tsp salt

Pinch ground black pepper

1 lb. grilled or broiled salmon

8 small corn tortillas, warm

4 tbsp fat-free plain Greek yogurt (optional)

3 green onions, sliced


Combine the cabbage and dill in a medium bowl. Add the lemon juice, red wine vinegar, sugar, garlic powder, salt, and pepper. Toss well to combine all ingredients.

Use a fork and knife to flake or chop the salmon. Top each tortilla with 2 ounces of salmon. Add an equal amount of the purple cabbage to each taco. Add ½ tablespoon of Greek yogurt (if using) and garnish each with an equal amount of sliced green onions before serving.

Nutrition information for 1 serving (2 tacos) without yogurt: Calories 304; Total Fat 10.2 g; Saturated Fat 1.6 g; Trans Fat 0 g; Cholesterol 80 mg; Sodium 208 mg; Carbohydrate 21.8 g; Fiber 3.2 g; Sugar 2.5 g; Protein 31.8 g

Grilled Lemon Parmesan Zucchini

Grilled Lemon Parmesan Zucchini Recipe

Zucchini is a summer vegetable that is rich in antioxidants and fiber. Grilling zucchini gives it a delicious smoky flavor. This recipe makes a light and refreshing side dish to go with all of your favorites for a healthy cookout.

Yield: 4 servings

Preparation time: 10 minutes

Grilling time: 15 minutes


1 ½ lbs. zucchini

1 tbsp olive oil

2 tbsp freshly grated parmesan cheese

2 tsp fresh lemon juice

1 tsp lemon zest

1/8 tsp salt

1/8 tsp ground black pepper


Trim the ends off the zucchini. Cut horizontally into 1/4 to 1/2 inch thick slices. Drizzle the slices with the olive oil and toss to coat evenly.

Grill the zucchini over medium-high, direct heat 6 to 7 minutes on each side, or until browned and tender.

While the zucchini cooks, add the parmesan cheese, lemon juice, lemon zest, salt and pepper to a medium bowl.

Remove the zucchini from the grill, place on a cutting board and chop into bite-size pieces. Add the zucchini to the bowl and toss to coat. Serve warm or at room temperature.

Nutrition information for 1 serving: Calories 66; Total Fat 3.8 g; Saturated Fat 0.7 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 92 mg; Carbohydrate 6.4 g; Fiber 1.5 g; Sugar 3.1 g; Protein 2 g - Calorie counting made easy
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