Avocado Tuna Salad

Ingredients

• 2 cans of flaked light tuna
• 1 ripe avocado
• 1/2 cup chopped celery
• 1/2 cup chopped red onion
• 1/2 red apple, chopped
• 1/4 cup chopped, toasted walnuts
• 1 T pickle juice (or water-if using increase salt slightly)
• 1 tsp dried dill
• 1/2 tsp dijon mustard
• 1/4 tsp cumin
• salt and pepper, to taste

Directions

In a large bowl, mash up avocado with the back of a fork or potato masher. Combine all other ingredients and mix well. Serve on toasted bread (gluten-free if needed), on top of greens or enjoy it all by itself. Leftovers should keep for several days in the refrigerator.

Nutrition Information

Serves:  4 |  Serving Size: 1/2 cup

Per serving: Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 24mg; Sodium: 320mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 2g; Protein: 15g

Nutrition Bonus: Potassium: 423mg; Vitamin A: 1%; Vitamin C: 17%; Iron: 4%; Calcium: 1% 

Spicy Black Bean Burgers with Chipotle Mayo

Ingredients

Spicy Chipotle Mayo

• 3 1/2 tablespoons Mayonnaise
• 1 tablespoon chopped Chipotle Chile in Adobo Sauce

Black Bean Burgers

• 1 (15-ounce) can Reduced-Sodium Black Beans, rinsed and drained
• 1⁄2 Red Bell Pepper, roughly chopped
• 1⁄2 cup roughly chopped Scallions
• 3 tablespoons roughly chopped Fresh Cilantro
• 3 Garlic Cloves
• 1⁄2 cup Quick-Cooking Oats
• 1 Large Egg
• 1 teaspoon Cayenne Pepper Hot Sauce, such as Frank’s
• 1 tablespoon Ground Cumin
• 1⁄4 teaspoon Kosher Salt
• Cooking Spray or Oil Mister
• 4 Whole Wheat Potato Rolls (approx. 90 calories each)

Additional Toppings

• 1 medium (4 ounces) Hass Avocado, thinly sliced

Directions

For the spicy chipotle mayo: In a small bowl, combine the mayonnaise and chipotle. Set aside.

For the black bean burgers: Dry the beans well after rinsing (any extra moisture will keep the burgers from holding together well). Put the beans in a medium bowl and mash them with a fork or potato masher until thick and pasty.

In a food processor, combine the bell pepper, scallions, cilantro, and garlic and pulse until finely chopped. Add the oats, egg, hot sauce, cumin, and salt and pulse a few times, until mixed well. Fold the mixture into the mashed beans. Form the mixture into 4 patties (using slightly oiled or wet hands helps) and put them on a baking sheet lined with wax paper. (If the mixture is too wet, refrigerate it for 30 minutes or add another tablespoon of oats.)

Freeze for at least 2 hours before cooking.

To cook, heat a nonstick skillet over medium heat. Lightly spray the skillet with oil and cook the frozen burgers until browned, about 7 minutes per side. (Alternatively, preheat a grill to medium, lightly spray a sheet of foil with oil, put the burgers on the foil,and grill until browned, 7 to 8 minutes per side.)

To serve, place the burgers on the buns, and top with the spicy chipotle mayo and avocado slices.

Nutrition Information

Serves: 4 | Serving Size: 1 burger (includes bun + 1 tablespoon Spicy Chipotle Mayo)

Per serving: Calories: 347; Total Fat: 11g; Saturated Fat: 1g; Cholesterol: 49mg; Sodium: 546mg; Total Carbohydrate: 48g; Dietary Fiber: 17g; Sugars: 6g; Protein: 18g

Nutrition Bonus: Potassium: 549mg; Vitamin A: 8%; Vitamin C: 17%; Calcium 14%; Iron: 29%

Tex-Mex Baked Spaghetti Squash

Ingredients

• 1 (3-ounce) cooked Chicken Breast, cut into chunks
• 1 medium Spaghetti Squash (about 4 cups cooked)
• 1 tablespoon Olive Oil
• 1 cup Kidney Beans, drained and rinsed
• 1 cup fresh Salsa
• 3 tablespoons fresh Coriander, chopped
• 1/2 cup Shredded Cheddar Cheese
• Sea Salt & Pepper
• 1 tablespoon Chili Flakes, optional

Directions

Preheat your oven to 425°F and line your baking sheet with parchment.

Cut the squash in half, rub with inside with olive oil and sprinkle sea salt & pepper. Place face down on the baking sheet & bake for about 25-30 minutes. The edges on the inside should be a bit browned and shreds should form easily with a fork.

Meanwhile, toss the chili flakes with the cheeses and stir the fresh coriander into the salsa.

When the squash is ready, take it out and let it stand for 5 minutes. Turn the oven to the broiler setting. Fully shred the squash, leaving the shell intact. You will be stuffing it!

Transfer the spaghetti squash to a mixing bowl. Stir in the salsa, followed by the beans and chicken. Split the mixture in half and stuff each squash shell. Top with the shredded cheese.

Place them back on the same baking sheet & broil until bubbly and browned. About 3-4 minutes.

Nutrition Information

Serves: 2 | Serving Size: 1/2 spaghetti squash

Per serving: Calories: 459; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 65mg; Sodium: 316mg; Total Carbohydrate: 46g; Dietary Fiber: 7g; Sugars: 4g; Protein: 29g

Nutrition Bonus: Potassium: 657mg; Vitamin A: 27%; Vitamin C: 38%; Calcium 34%; Iron: 22%

One-Pot Taco Casserole

Ingredients

• 2 pounds lean ground turkey
• 1 (15 ounce) can of corn, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed (or 1 3/4 cups cooked)
• 1.5 cups restaurant-style salsa, I used medium
• 1/2 large onion (3″ in diameter)
• 1 tablespoons taco seasoning
• salt and pepper to taste
• 1 cup shredded Mexican cheese

Directions

1. Preheat oven to 375ºF.
2. In a large bowl, mix together ground meat, diced onion, and salsa. Then, season with taco seasoning, salt, and pepper.
3. Place mixture into a large casserole dish. Then, pour on a can of black beans and corn.
4. Bake at 375ºF for 45 minutes. Use a large spoon to remove and grease that has come to the top. Sprinkle on cheese, place back in the oven for about 30 more minutes. Remove any more grease that has come to the top.
5. Serve with hard shell tacos, Greek yogurt or sour cream, and avocado.

Nutrition Information

Serves: 8 | Serving Size: 1 cup

Per serving: Calories: 310; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 100mg; Sodium: 682mg; Total Carbohydrate: 19g; Dietary Fiber: 4g; Sugars: 1g; Protein: 28g

Nutrition Bonus: Potassium: 216mg; Vitamin A: 10%; Vitamin C: 5%; Calcium: 14%; Iron: 15%

Apple Cinnamon Baked Oatmeal Ingredients

For the oatmeal:

• 1 1/2 cups uncooked Oatmeal
• 1 3/4 cups unsweetened Almond Milk
• 1 large Apple (any type), peeled finely chopped
• 1.5 teaspoons ground cinnamon
• 1 teaspoon vanilla
• Pinch of salt
• 1 egg white
• 1/4 cup pomegranate seeds

For the leche sauce (4 servings):

• 8 tablespoons Greek yogurt low fat 2%
• 4 tablespoons almond milk
• 1 teaspoon cinnamon
• 2 teaspoons honey

Directions

Preheat oven to 350F then spray a medium size baking dish with nonstick cooking spray.

Place all ingredients for baked oatmeal, except the pomegranate, in a large bowl and mix. Transfer into baking dish. Bake at 350 for about 30 minutes or until the top begins to brown. It is now ready to serve.

Mix all ingredients for leche sauce and spoon over the baked cinnamon.

Nutrition Information

Serves:  4 |  Serving Size: approx. 1 cup + 2 tablespoons leche sauce + 1 tablespoon pomegranate

Per serving: Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g

Nutrition Bonus: Potassium: 103mg; Iron: 6%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 7% 

Spiced Pork Tenderloin with Sauteed Apples

Ingredients

• 3/8 teaspoon Salt
• 1/4 teaspoon ground Coriander
• 1/4 teaspoon freshly ground Black Pepper
• 1/8 teaspoon ground Cinnamon
• 1/8 teaspoon ground Nutmeg
• 1 pound Pork Tenderloin, trimmed and cut crosswise into 12 pieces
• 1 teaspoon Oil (or cooking spray)
• 2 tablespoons Butter
• 2 cups Braeburn or Gala Apple (approx. 2 medium apples), unpeeled and thinly sliced
• 1/3 cup Shallots, thinly sliced
• 1/8 teaspoon Salt
• 1/4 cup Apple Cider
• 1 teaspoon fresh Thyme leaves

Directions

Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.

Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.

Nutrition Information

Serves: 4  |  Serving Size: 3 pork medallions + 0.5 cup apple mixture

Per serving: Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 89mg; Sodium: 354mg; Total Carbohydrates: 13g; Dietary Fiber: 3g; Sugars: 9g; Protein: 24g

Nutrition Bonus: Potassium: 502 mg; Vitamin A: 5%; Vitamin C: 12%; Calcium: 2%; Iron: 9%