Mexican Cole Slaw

Mexican Coleslaw:
1 package Coleslaw {you can also buy green/red cabbage and dice it yourself}
1 can corn {drained}
1 can black beans {drained}
1/3 cup diced green onions
1 cup diced tomatoes
1/2 cup diced black olives
1/4 cup diced cilantro
1 avocado chopped

Mix ingredients in a large bowl. 

Add 3/4 cup Jalapeno Ranch Dip and toss thoroughly to coat coleslaw. Garnish with cilantro. Chill in fridge and serve when ready.

Black Bean and Corn Salad

 

Ingredients

Serves: Prep: 5min Cook: 0min Total: 35min

• 1 cup whole-kernel corn
• 2 cans (16 ounces each) black beans, rinsed and drained
• 1/4 cup chopped fresh parsley
• 2 tablespoons minced red onions
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• 1 teaspoon minced garlic
• 1 teaspoon honey or brown sugar
• salt
• ground black pepper
• lettuce leaves

Directions

1. In a large bowl, combine the corn, beans, parsley, onions, vinegar, oil, lemon juice, garlic, and honey or brown sugar. Let the salad marinate for 30 minutes at room temperature. Add salt and pepper to taste.
2. Arrange the lettuce leaves on 4 salad plates; spoon the salad over the lettuce.

Nutritional Facts per serving

CALORIES	417.6 CAL
FAT	6.9 G
SATURATED FAT	1 G
SODIUM	220.3 MG
CARBOHYDRATES	66.9 G
TOTAL SUGARS	7.2 G
DIETARY FIBER	21.3 G
PROTEIN	21.7 G

White Bean Chili

Makes: 4 servings
Prep time: 25 minutes
Cook time: 30 minutes
Ingredients
3/4 pound lean ground turkey
1/2 cup onion, chopped
1 garlic clove, minced
3 1/4 cups water
1 can (15 ounces) great northern or cannellini beans, rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 tablespoons flour

Directions
1. In a large saucepan, cook turkey, onion, and garlic until turkey is no longer pink.
2. Stir in 3 cups of the water, beans, undrained chilies, bouillon, cumin, and pepper. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3. In a small bowl, stir together the remaining 1/4 cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken. Serve.

Nutrition facts per serving: 292 calories, 25g protein, 30g carbohydrate, 8g fat (2g saturated), 6g fiber

Chunky Beef Stew

Makes: 5 servings
Prep time: 25 minutes
Cook time: 25 minutes
Ingredients
Nonstick cooking spray
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 package (9 ounces) frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce

Directions
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

Nutrition facts per serving: 240 calories, 20g protein, 33g carbohydrate, 3g fat (1g saturated), 6g fiber
Originally published in FITNESS magazine, October 2009

Baked Sweet Potato

Cut up a large sweet potato, toss the wedges with a little bit of olive oil, salt, and pepper, and bake at 400 degrees for about 20 minutes.

Chicken and Salad Pizza

No need to feel guilty about eating pizza. We cut calories, added belly-slimming MUFAs, and turned this splurge into a slice of diet heaven.
Time: 30
Servings: 4
Ingredients
1/4 c extra virgin olive oil (MUFA), divided
1 Tbsp + 2 tsp red wine vinegar
1/2 tsp dried oregano
1/4 tsp freshly ground black pepper
1/8 tsp salt
2 c skinless shredded rotisserie chicken breast (8 oz) or leftover roasted chicken breast
2 med tomatoes (8 oz), cut into 1/2" pieces
1/2 c coarsely chopped jarred roasted red peppers, blotted dry
1/2 sm red onion, chopped (1/4 c)
1/2 pkg (10 oz) Italian salad mix (5 c loosely packed)
2 oz reduced-fat goat cheese, crumbled
4 whole grain flatbread wraps (10" rectangle), we used Flatout
2 cloves garlic, crushed

Directions
1. Preheat oven to 350°F.
2. Mix 2 tablespoons of the oil with vinegar, oregano, black pepper, and salt in large bowl. Stir in chicken, tomatoes, red peppers, and onion. Toss to mix. Place greens and cheese on top (don't toss).
3. Put wraps on 2 baking sheets. Pour remaining 2 tablespoons oil into small bowl and stir in garlic. Spoon oil over each wrap and spread evenly. Bake 10 to 12 minutes until lightly crisped.
4. Place a wrap on each of 4 plates. Toss salad and spoon about 11/2 cups on each wrap. Serve with a knife and fork.

Nutritional info per serving: 377 cal, 30 g pro, 24 g carb, 10 g fiber, 20.5 g fat, 3.5 g sat fat, 51 mg chol, 637 mg sodium

Flat Belly Diet Bonus: Try a flavor-infused olive oil in the vinaigrette (varieties include lemon and grapefruit; sold in specialty and natural food stores). It's a MUFA-rich way to make this—or any—salad more enticing!

Read more: http://www.prevention.com/node/29603#ixzz276OXpnhW

Gwyneth Paltrow's No-Fry Fries

 Just cut up your potatoes and place them in a bowl of cold water.

Then dry them off and toss them with olive oil, place them on a cookie sheet 

and sprinkle with sea salt,.

Bake at 450 for about 25 minutes, turning occasionally.

Frozen Banana Nutty Nibblers

 

Ingredients
5 medium ripe bananas
1 tbsp. all natural creamy peanut butter
2 oz. nonfat vanilla Greek yogurt

Directions

1. Peel one banana and mash it with the peanut butter and yogurt. Set aside.
2. Peel the other four bananas. Slice into half-inch thick slices. Smear the banana, peanut butter, and yogurt mixture on half the banana slices and top with the other halves, making banana sandwiches. Place on a wooden cutting board or a plate and freeze for at least two hours.

No-Bake Banana Chocolate Almond Squares

 

Ingredients
Bottom Ingredients:
1.5 cup walnuts
1 ripe banana
15 medjool dates
Top Ingredients:
1 ripe banana
4 tbsp almond butter
4 tbsp raw honey
1/4 cup raw cacao

Directions
Instructions:
1. Combine bottom ingredients in a food processor and process until well blended. There were some chunks remaining, but as long as it’s predominantly smooth, you should be good.
2. Spread blended bottom ingredients in a glass pan. I put some plastic wrap in the bottom to make removing the bars from the pan once frozen so much easier! Spread out the mixture until evenly distributed.
3. Combine topping ingredients in a food processor and process until well blended, should be smooth. Beware, this stuff is dangerously delicious. Try and contain yourself from eating it all at once!
4. Spread blended topping ingredients over bottom ingredients in pan.
5. Place in the freezer for a couple hours.
6. Remove from pan, cut into squares and serve! (Makes 18 or so 1-inch squares).



http://www.fitsugar.com/Recipe-Banana-Chocolate-Almond-Squares-17859117

Raw Cookie Dough Bites

Ingredients

• 2/3 cup raw almonds
• 2/3 cup raw walnuts
• 2/3 cup rolled oats
• 1/4 tsp ground cinnamon
• 1/8 tsp sea salt
• 1/4 cup raw agave nectar
• 2 tsp pure vanilla extract
• 3 tbsp cacao nibs or dark chocolate chips

Instructions

1. In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.
2. Add the agave nectar and vanilla and process to combine.
3. Next, add the cocoa nibs (or chocolate chips) and pulse just to combine.
4. Roll the cookie dough into balls (about 1 tbsp each) and place them on a cookie pan lined with parchment paper. Place the pan in the freezer for about an hour to firm up. Store balls in a tightly covered container in the freezer.