Easy Vegetarian Crock-Pot Chili

Serves: 8

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1 can Black Beans, rinsed and drained

1 can Kidney Beans, rinsed and drained

1 can Garbanzo Beans, rinsed and drained

2 cans Diced tomatoes

2 Tbsp. Tomato Paste

1 cp. Frozen Corn

1 large Onion, chopped

1 Green Pepper, chopped

3 Carrots, peeled and chopped

3 cloves of garlic, crushed

1 tsp. Cumin

Dash of Tabasco Sauce

Dash of Worcestershire Sauce

1 qt. low sodium Vegetable Broth

1/4 tsp. Salt or to taste

Place all ingredients in a large slow-cooker and cook on low for 6-8 hours or on high for 2-4 hours.

Nutrition Facts Per Serving: 

Calories 220, Fat 1.5g, Saturated Fat 0g, Carbohydrate 42g, Fiber 12g, Protein 11g, Sodium 620mg

Tip of the Day

Are you food safe? Use a food thermometer when cooking. A food thermometer should be used to ensure that food is cooked and held at safe temperatures until eaten.

Daily Inspiration 

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Ultimate Burger

Makes: 4 servings, Prep: 5 mins, Cook: 11 mins

INGREDIENTS:
1 1/2 pounds lean ground beef
1 teaspoon finely grated lemon zest
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large clove garlic, minced
Olive oil for grilling
4 whole-wheat hamburger buns
1 cheese slice or substitute a tomato
1 small red bell pepper, sliced or substitute 1 small red onion
Lettuce leaves

*You can always add ALL the ingredients (substitutes) for additional vitamin  intake

DIRECTIONS:
1. In a large bowl, mix together the beef, lemon zest, salt, black pepper and garlic. Divide meat into four equal pieces and gently form into 1/2-inch-thick patties.
2. Heat the grill to medium high and brush the grate generously with oil. Transfer burgers to grill. Close the cover and cook 2 to 3 minutes a side for medium rare. Remove from grill and rest 5 minutes.
3. Arrange burgers on the buns and top with cheese, peppers and lettuce….or whatever healthy toppings you desire!

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Fitness Magazine 

Tip of the day

Cook more often! If you don’t usually cook, start gradually. Make it a goal to cook once a week and work up to cooking more often.

Choose My Plate

Daily Inspiration 

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Roasted Veggie Frittata

Makes: 6 servings

Prep time: 10 minutes

Cook time: 75 minutes

Ingredients:

Nonstick cooking spray

3 medium red bell peppers, seeded and cut into quarters

4 garlic cloves, unpeeled

2 large zucchini, cut into 3 1/2 inch strips

1 medium onion, cut into 1/2 inch slices

1 tablespoon olive oil

1/4 cup fresh parsley, chopped

1 teaspoon salt

4 eggs plus 6 egg whites

1/4 teaspoon cayenne pepper

1/3 cup finely shredded parmesan

Instructions:

1. Preheat oven to 425º. Arrange two oven racks in the lowest and center positions in oven. Line the bottoms of two shallow baking pans with foil. Lightly coat foil with cooking spray.

2. Place bell peppers and garlic in one pan and zucchini and onion in the other. Brush vegetables with oil. Roast zucchini and onion on lower rack and bell peppers and garlic on center rack 15 minutes. Remove zucchini and onion from oven. Move bell peppers and garlic to lower rack; roast about 10 minutes more or until charred. Remove from over and let stand 5 minutes. Remove skin from * peppers and garlic. Coarsely chop vegetables and garlic and place in a large bowl. Stir in parsley and 1/2 teaspoon of salt.

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3. Reduce oven temperature to 350º. Coat a 9-by 1 1/2-inch round cake pan with cooking spray. In a medium bowl, whisk together eggs and egg whites, remaining salt and cayenne pepper. Stir egg mixture into vegetable mixture; stir in Parmesan. Pour mixture into cake pan.

4. Bake, uncovered, in oven 45 to 50 minutes or until center is set. Remove from oven and let stand 5 minutes before serving.

Nutrition facts per serving:

139 calories, 11 g protein, 8 g carbohydrate, 7 g total fat (2 g saturate fat), 2 g fiber

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* Peel Deal:

After you roast the peppers, put them in a brown paper bag for a few minutes. Then the skin will slip right off.

Potent Pair: 

A precent study links a  higher intake of garlic and onions to a lower risk for several cancers.

Fast Food: 

Do steps one and two in advance; refrigerate vegetables overnight. Next a.m; just add egg mixture and bake.

Super Supper:

Server the frittata with roasted red potatoes (toss quartered spuds with olive oil and dried herbs, then roast on a baking sheet at 375º for 20 to 30 minutes) and a salad with oil and vinegar.

By: Fitness Magazine 

 

Salmon Cakes with Spicy Dressing

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Ingredients for Cakes: 

-Water packed salmon, drained

-Whole grain bread crumbs

-Egg, beaten

-Green onions, finely chopped

-Salt

-Pepper

-Olive oil

Ingredients for Dressing:

-Reduced fat mayo

-Lemon juice

-Old Bay seasoning

-Cayenne

-Mixed salad greens

Instructions for Cakes:

Mix together 3 ounces of salmon; 1/4 cup bead crumbs; 1 egg; 2 onions; and pinch of salt and pepper. Form into 3 patties. In a medium skillet coated with 2 teaspoons of oil over medium heat, brown patties 3 to 4 minutes on each side.

Instructions for Dressing:

Combine 3 tablespoons mayo, 1 teaspoon juice, 1 teaspoon Old Bay and a pinch of cayenne. Place 3 cups of greens on a plate and top with cakes; drizzle with dressing

By: Fitness Magazine