Black Bean & Cheese Flatout

Flying solo for dinner tonight so I figured I'd take advantage of my vegan options for an evening. (Husband's not a fan) Meatless Mon....uh...Tuesday!

Source: Amy Hart

Ingredients:

• 1 Flatout Light Wrap
• 1/2 cup black beans (I used Kuner's SW Jalapeno Black Beans)
• 1 oz shredded reduced fat cheddar
• 2 TBSP salsa
• Cilantro
• Shredded lettuce
• Optional: Low fat sour cream for dipping

Directions:

1. Spray nonstick pan w/ cooking spray ( I use my Misto*) and heat to medium.
2. Pile black beans, cheese, salsa, cilantro, and lettuce onto the wrap.
3. Wrap up like a burrito and pan sear seam side down for 2-3 mins. Flip and cook another 2-3 mins.
4. Serve with sour cream on the side for dipping

Yield: 1 wrap
Nutrition info per serving: 325 calories, 10 g fat, 37 g carbs, 23 g protein, 2 g sugar
(Calculated from myfitnesspal.com)

*Misto Oil Sprayer...much healthier than the cooking sprays you buy in the store. Who wants to eat propellant??

Broiled Tilapia & Broccoli Potato Parmesan Purée

Broiled Tilapia w/ Horseradish
Source: Quick Fix Meals- Robin Miller

     Ingredients:

• 2 Tbsps chopped fresh chives
• 2 Tbsps chopped fresh parsley leaves
• 2 tsps prepared horseradish, or more to taste
• 1⁄3 cup light mayonnaise
• cooking spray
• salt and freshly ground black pepper
• 1⁄2 tsp garlic powder
• 1 lemon
• 4 (6-oz) tilapia fillets

Directions:

1. Preheat the broiler. Coat a large baking sheet with cooking spray.

2. Finely grate 1 teaspoon of zest from the lemon and set aside. 

3. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side.

4. Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top.

Yield: 4 servings

Nutrition info per serving: 213 calories, 6 g fat, 4 g carbs, 35 g protein, 1 g sugar
(Calculated from myfitnesspal.com)

Broccoli Potato Parmesan Purée
Source: Amy Hart

Ingredients:

1 large Russet Potato 
4 cups broccoli florets 
2 tsp garlic paste (I use Amore brand in the tube)
1/3 cup skim milk
1/4 cup red fat Parmesan cheese grated
1/8 cup red fat cream cheese
Salt and Pepper to taste
1/4 tsp red pepper flakes

Directions:

1. Peel and cut potato into chunks, place in saucepan and cover with water by a couple of inches.

2. Bring to a boil and boil for 6 minutes. Add broccoli and boil for an additional 2 minutes or until potato is fork tender. Drain and return to pan.

3. Add the garlic paste, milk, Parmesan, cream cheese, salt, pepper, and red pepper flakes. Mash with a potato masher or mix with hand mixer until you reach your desired consistency.

Yield: 4 servings

Nutrition info per serving: 165 calories, 3 g fat, 23 g carbs, 8 g protein, 1 g sugar
(Calculated from myfitnesspal.com)

Skinny Pizza Chicken Roll-Ups

Source: Adapted from Emily Bites
Ingredients:

• 2 Boneless skinless chicken breasts (4-6 oz each)
• 6 slices of turkey pepperoni
• 3 TBSP low carb, low sugar pizza sauce (I used Mid's)
• 1/4 tsp oregano
• 1/4 tsp basil
• 1/8 tsp red pepper flakes
• 2 TBSP 2% shredded mozzarella
• 1 TBSP whole wheat flour
• 1 Egg white, beaten
• 3 TBSP Italian seasoned panko breadcrumbs (I used Ian's)
• 2 teaspoons reduced fat grated Parmesan

Directions:
1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

2. Using a meat mallet, pound the chicken breasts out to 1/4 inch thickness.

3. Spread each chicken breast with 1 TBSP of pizza sauce, half of the oregano, basil, and red pepper, three pepperoni slices, and 1 TBSP of the mozzarella. Secure with a couple of toothpicks.

4. Place the flour in a shallow dish, place the egg white in a separate shallow dish, and mix the breadcrumbs with 1 teaspoon of the Parmesan in a third shallow dish.

5. Roll the chicken breasts carefully in the flour to coat. Shake off excess. Dip the chicken in the egg white to coat and then into the breadcrumb mixture coating all sides.

6. Place on baking sheet seam side down and bake for 30 minutes. Remove from oven, take out toothpicks, top with remaining pizza sauce and sprinkle with the remaining Parmesan.

Yield: 2 servings
Nutrition info per serving: 288 calories, 6 g fat, 17 g carbs, 46 g protein, 1 g sugar
(Calculated from myfitnesspal.com)