Category Archives: Dinner
4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 whole-wheat 8″ tortillas
1 cup shredded reduced-fat cheddar cheese
Heat oven to 425 F. Lightly coat a baking sheet with cooking spray.
Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.
To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas.
Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.
Makes 6 Servings (2 Halves Per Serving)
Nutritional Info Per Serving: Calories 298; Cholesteral 70mg; Sodium 524mg; Carbs 25g; Sat. Fat 5g; Protein 27g
1 piece of whole wheat pita bread
1/4 cup tomato sauce
1/2 cup grated mozzarella cheese – low sodium
Choose your favorite veggie toppings: onions, mushrooms, bell pepper or olives
Slice edge of pita bread halfway creating an opening large enough to add all ingredients. First add tomato sauce then cheese and vegetable toppings. Close pita as tight as possible and wrap in foil. Bake in pre-heated 350 degree oven or toster oven for 8-11 minutes. Make sure cheese is fully melted then serve.
1 medium shallot, peeled and finely chopped
4 garlic cloves, finely chopped
Coarse ground black pepper, to taste
2 carrots, cut into bite-size pieces
2 celery stalks, chopped
2 yellow onions, chopped
Perfect Comfort Food! The DASH Diet Shepherd’s Pie Is Loaded With Healthy Vegetables And Topped With Mashed Potatoes.
3/4 pound whole wheat elbow macaroni
1 teaspoon unsalted butter
2 cups panko breadcrumbs
1/3 cup shredded reduced-fat Cheddar Cheese
1 tablespoon fresh thyme
2 teaspoon unsalted butter
3 tablespoons all-purpose flour
2 3/4 cups fat-free milk
1 cup low-sodium chicken stock
1 1/2 cups shredded reduced-fat Cheddar Cheese