1 white bean salad recipe 330 calories
Ingredients
- 2 cups mixed salad greens
- 1/4 chopped cucumbers
- 5 cherry tomatoes--
- 1/3 cup canned white beans, rinsed and drained
- 1/2 avocado
- 1 tablespoon white vinegar
- 2 teaspoons olive oil
- salt and ground pepper to taste
Preparation
- Combine greens, cucumbers ,tomatoes , avocado and beans in a medium bowl Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate. enjoy!
2 Chicken with bell pepper and corn stir-fry recipe 300 calories
Ingredients
- 1 teaspoons olive oil
- 1/4 pounds chicken breast
- 1/4 teaspoons ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 tsp finely chopped fresh cilantro
- 1/2 medium red bell peppers, chopped
- 1/2 cups sliced carrots/
- 1/4 cups chopped red onion/
- 4 tablespoons water
- 1/4 cups canned corn
- 1 cloves garlic, minced
- 1 tsp lime juice
- 1/4 avocado, diced
Preparation
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic and stir for 2 minutes and add chicken and Cook, stirring occasionally, until the chicken is just cooked through, 5 minutes. Add carrots, bell peppers, water ,salt ,black pepper and Cook cover until the vegetables are crisp-tender, about 5 minutes.
- Stir in corn, ground cumin, cook, stirring, for 1 minute. Stir in lime juice and cook for 1 minute more.
- Serve the chicken over the corn mixture, topped with avocado.
3 Spinach pasta salad 340 calories
Ingredients
- 1 cup chopped spinach
- 5 cherry tomatoes
- 1/4 cup edamame
- 2 tablespoons low fat cheese
- 1 tablespoon finely chopped red onion
- 1 tablespoon white vinegar
- 1 tablespoon olive oil
- 1/4 teaspoon dried dill
- 1/8 teaspoon garlic powder
- 1/8 Teaspoon salt
- 1/8 teaspoon ground pepper
- 1/4 cup cooked whole-wheat fusilli
- 1 cup water
Preparation
- cook pasta according to package directions.
- Whisk vinegar, oil, dill, garlic powder, salt and pepper in a medium bowl. Add pasta, spinach, tomatoes, edamame, cheese and onion; stir to combine. Serve on a large plate and top with cheese.
4 tuna pasta salad 340 calories
Ingredients
- 1/4 cup whole wheat macaroni pasta
- 1/3 medium shredded carrot
- 5 cherry tomatoes
- 1/4 cup Kalamata olives
- 1/2 tsp parsley chopped
- 1 tbsp. white vinegar
- 1 tbsp olive oil
- 1 clove garlic
- 1/2 can tuna in water
- salt and pepper to taste
Preparation
- Cook pasta according to package directions.
- In large bowl, add shredded ,carrot and tomatoes and olives sliced in half, add tuna and parsley.
- In a small bowl, whisk vinegar, oil, garlic, salt, and ground black pepper; add it to the mixture.Toss until the mixture is thoroughly combined.
5 Pasta-e-fagioli 270 calories
Ingredients
- 1/4 cup whole grain medium pasta shells
- 2 oz instead no-salt-added white beans, rinsed and drained
- 1 tsp fresh parsley
- 1 tablespoon olive oil
- 1/4 cups chopped Onions 40g
- 1/8 cup chopped celery
- 1/4 cup chopped carrot
- 1 glove garlic
- 1/2 tsp dried oregano, crushed
- 1/8 teaspoon red chili pepper
- 4 oz reduced-sodium chicken broth
- 3,5 oz no-salt-added diced tomato sauce, undrained
- 1 tsp shredded Parmesan cheese
Preparation
- In a Small Stock Pot, heat oil over medium-high heat.
- Add onions, garlic, celery, carrot, and cook for 3 to 4 minutes or until softened, stirring frequently. Stir in oregano, and chili pepper.
- Cook and stir for 1 minute. Add tomatoes, broth, and pasta shells. reduce heat. Simmer, and cover, about 15 minutes or until pasta is tender.
- If water is all absorbed before the pasta is cooked, you may need to add more hot water.
- Add beans into pasta mixture. Simmer about 5 minutes or until heated through.
- Stir in parsley . Immediately ladle into serving bowls. Sprinkle with Parmesan and enjoy.
- Category
- Healthy lunch ideas
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