Healthy Low-Carb BLT Recipe
Per two wraps:
- 286 calories
- 24 g fat (6.7 g sat)
- 7 g carbs
- 186 mg sodium
- 5.3 g fiber
- 12 g protein
Total time: 10 minutes
4 large leaves of romaine lettuce, washed and dried
4 slices of cooked low-sodium bacon
1 boiled egg, sliced
1/2 avocado, sliced
1/2 tomato, sliced
Handful of pea shoots, washed and drained
- Lay lettuce leaves onto two plates and divide the rest of the ingredients onto each piece of lettuce. Wrap or fold to eat.
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Chipotle Beef Tamales
Chipotle sauce is a spicy puree of tomatoes, chipotle chile peppers, and adobo sauce, and it gives the filling a mild, smoky heat.
- Yield: 12 servings (serving size: 2 tamales)
- 24 dried corn husks
- Cooking spray
- 1 cup chopped onion
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/4 teaspoon salt
- 1 pound ground sirloin
- 1 (7-ounce) can chipotle sauce
- 4 1/2 cups Basic Masa Dough
- 2 cups hot water
1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain husks.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Add garlic; sauté 1 minute, stirring frequently. Add oregano, salt, and beef; cook 8 minutes or until beef is browned, stirring to crumble. Add chipotle sauce; cook 2 minutes, stirring frequently.
3. Preheat oven to 450°.
4. Working with one husk at a time, place about 3 tablespoons Basic Masa Dough in the center of husk about 1/2 inch from top of husk; press dough into a 4-inch-long by 3-inch-wide rectangle. Spoon about 1 heaping tablespoon beef mixture down one side of dough. Using the corn husk as your guide, fold husk over tamale, being sure to cover filling with dough; fold over 1 more time. Fold bottom end of husk under. Place tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat procedure with remaining husks, Basic Masa Dough, and filling. Cover filled tamales with another damp towel. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.
5. Steam tamales at 450° for 55 minutes, adding water as necessary to maintain a depth of about 1/2 inch. Let the tamales stand for 10 minutes.
Amount per serving
- Calories 278
- Calories from fat 25 %
- Fat 7.7 g
- Sat fat 2.5 g
- Mono fat 2.8 g
- Poly fat 1.7 g
- Protein 11.9 g
- Carbohydrate 42.3 g
- Fiber 4.4 g
- Cholesterol 24 mg
- Iron 2.2 mg
- Sodium 586 mg
- Calcium 108 mg
2 6-ounce cans chunk light tuna, drained
- 10 cherry tomatoes, quartered
- 4 scallions, trimmed and sliced
- 2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
¼ teaspoon salt
1 15-ounce can small white beans, such as cannellini or great northern, rinsed
- Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Paleo Chicken & Sweet Potato Bake
- 2 chicken breasts (free-range organic is preferred)
- 2 large sweet potatoes, washed and cut into wedges (I left the skin on)
- 1 pint assorted grape tomatoes
- 4 large cloves of garlic, minced (you can use more or less according to taste)
- 2 Tbs. Italian seasoning
- 1/2 tsp. red cracked pepper
- sea salt
- olive oil
Preheat your oven to 425 degrees
In a large Ziploc bag, add potato wedges, a drizzle of olive oil, and half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated. Empty onto a baking sheet and bake for 10-15 minutes or until edges begin to turn slightly brown.
In the same large Ziploc bag, add chicken breasts, a drizzle of olive oil, and the other half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated.
Then in a large skillet over med high heat, add a drizzle of olive oil and brown chicken on both sides (a splatter screen is very helpful for this step!). Once the chicken is browned on both sides, your sweet potatoes should be ready. Remove them from the oven and add them to the outer edges of the pan, along with your tomatoes. Cook uncovered (shaking the pan every so often to prevent sticking) for another 7-10 minutes or until chicken is cooked through. This dish will serve 2 and can easily be doubled or tripled to suit your needs.
© Linda Wagner All Rights Reserved
1 package of sliced prosciutto – Kosher salt and fresh ground black pepper as needed – Olive oil, as needed – Rustic Italian style bread, sliced into 4 large slices, drizzled with olive oil and salt and pepper – 1/4 bunch of fresh basil, chiffonade – 1 pound of fresh Real California Mozzarella cheese, slice into ¼ inch slices, seasoned with salt and pepper – 1 large tomato, sliced into ½ inch slices, seasoned with salt and pepper – 1/2 pound Real California Butter – 4 eggs
Peel the slices of prosciutto and lay into a hot pan with a little bit of olive oil. Cook until crispy and remove to a paper towel lined plate.
In a non-stick sauté pan, add 1tsp California Butter.
Crack one egg into the center of the pan and cook gently until the white is firm but the yolk is still soft.
Gently slide the egg off and repeat with the other egg
Take each slice of bread and layer with tomato and cheese.
Place under a broiler until cheese is melted, remove and reserve.
Gently slide the eggs on top of the sandwiches.
Garnish with basil.
© 2017 California Milk Advisory Board, an instrumentality of the CA Dept. of Food and Ag. All rights reserved
Prep 20 minutes Cook 8 h Ready In 8 h 20 minutes
Recipe By: MyPlate
Serve over cooked rice.
- 1 pound skinless, boneless chicken breast halves – cut into 1 inch cubes
- 1 pound andouille sausage, sliced
- 1 (28 ounce) can diced tomatoes with juice
- 1 large onion, chopped
- 1 large green bell pepper, chopped
- 1 cup chopped celery
- 1 cup chicken broth
- 2 teaspoons dried oregano
- 2 teaspoons dried parsley
- 2 teaspoons Cajun seasoning
- 1 teaspoon cayenne pepper
- 1/2 teaspoon dried thyme
- 1 pound frozen cooked shrimp without tails
- In a slow cooker, mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth. Season with oregano, parsley, Cajun seasoning, cayenne pepper, and thyme.
- Cover, and cook 7 to 8 hours on Low, or 3 to 4 hours on High. Stir in the shrimp during the last 30 minutes of cook time
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Printed From Allrecipes.com 1/7/2017
Here’s a flavorful mixture of chicken apple sausage, vegetables and pasta for a quick family dinner meal. Try it with red pepper flakes and/or freshly grated Parmesan cheese.
- 1 box (16 ounces) pasta, any shape
- 1/4 cup olive oil
- 1/4 cup butter or margarine
- 1 teaspoon minced garlic
- 2 yellow squash, sliced or if large, cut lengthwise then slice
- 2 zucchini, sliced or if large, cut lengthwise then slice
- 4 links chicken apple sausage, diced
- Prepare pasta according to package directions.
- Meanwhile, heat about 1 tablespoon of oil in a large skillet and cook sausage until well browned. Remove sausage from pan and drain drippings. Or, leave drippings in the pan for more flavor.
- Add remaining olive oil and butter or margarine to pan and saute garlic over medium heat until just soft, being careful not to blacken it. Add vegetables and cook until just tender.
- Return sausage to pan and heat through. Add salt and pepper to taste.
- Toss with pasta and serve. Or, serve on top of pasta, drizzled with oil from the pan.
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