Black Bean Burritos

Whether you are a vegetarian or simply want to try swapping out a meat-centered meal for a healthier alternative, this recipe is an easy weeknight dinner solution. When it comes to inexpensive plant protein that’s rich in fiber and antioxidants, one needs to look no further than beans. Try wrapping these seasoned black beans in a whole-wheat flour tortilla with a little cheese, yogurt and lots fresh garnished. The tasty bean mixture can be refrigerated for up to 2 days and reheated to make subsequent meals. Ingredients 2 tsp canola oil 1 cup onion (chopped) 2 tbsp Jalapeno pepper, minced 1 tbsp ground cumin 1 tsp Ancho chile powder or regular chile powder 15 oz. no-salt-added (or low sodium) black beans (drain & rinse thoroughly) ¾ cup prepared salsa 1 tbsp lime juice 4 large whole-wheat flour tortillas (or gluten free tortillas) ½ cup shredded reduced-fat Pepper Jack cheese ½ cup shredded romaine lettuce 1 large avocado (peeled and coarsely mashed) 4 tbsp cilantro leaves (torn) 4 tbsp Greek nonfat plain yogurt Directions Heat oil in a large skillet over medium heat. Add onion; cook, stirring often, until softened, 3 to 5 minutes. Add jalapeno, garlic, cumin and chile powder; …

Spicy Curry Soup with Chicken

Tired of the same humdrum weeknight dinners? We’ve adapted a recipe from Tufts University that is sure to spice things up a bit. This healthy entrée is full of flavor and easy to prepare. Try it out tonight! Preparation: 10 minutes • Cooking: 30 minutes • Yield: 4 servings INGREDIENTS 4 ribs celery 4 carrots 2 leeks 8 cloves garlic 16 oz chicken tenders or boneless, skinless chicken breast 2 tbsp balsamic vinegar Tbsp red curry paste 2 Tbsp ground turmeric 2 Ground black pepper to taste 8 shiitake or brown mushrooms STEPS 1. Wash the celery and carrots and cut into slices. Trim the leek. (Use only the white and pale green portions.) Wash the leek thoroughly and cut into slices. Slice the garlic. Cut the chicken into ½-inch strips. 2. Put a large pot on the stove. Add the olive oil and heat over medium-high heat. Add the celery, carrots, leek and garlic. Stir-fry for about 5 minutes. 3. Mix 1 Tbsp red curry paste with a little water. Add to the vegetables. Taste and add more curry paste, if desired. Add the chicken strips and the turmeric. Season with black pepper, to taste. 4. Add enough water …

Quinoa with Roasted Vegetables

Looking for a tasty veggie side dish or entrée? Our friends at Tufts University offered up this colorful and flavorful recipe that the whole family will love. It features quinoa, which offers a nice dose of protein and fiber. Make a double batch, so you’ll have leftovers for lunch tomorrow! Ingredients: 1 red beet 1/4 celery root 2 red onions 1 lb butternut squash 4 tbsp olive oil, divided 1 Tbsp balsamic vinegar 1/4 tsp salt, divided 1/4 tsp pepper, divided 1/2 cup quinoa 1 cup water 2 cloves of garlic, crushed Directions 1. Preheat the oven to 350° F. Cut the celery root and beet into 1.5 inch pieces. Cut the onion into eight segments and the squash into 2 inch pieces. 2. Put all the vegetables in a baking dish. Add 2 tsp olive oil and balsamic vinegar. Season with 1/8 tsp salt and 1/8 tsp pepper. Stir thoroughly, cover and bake until vegetables are tender, 30 to 40 minutes. 3. Rinse the quinoa. Place in a saucepan with water, garlic, remaining 2 tsp olive oil, 1/8 tsp salt and 1/8 tsp pepper. Bring to a boil. Reduce heat to low, cover and simmer about 12 minutes until …

Discover a healthier cranberry sauce: MORE flavor, LESS sugar

We adapted a Cooking Light cranberry recipe that features half the sugar of classic cranberry sauce. Thanks to a trio of warm spices, this recipe takes cranberry sauce out of candy-sweet territory and into the world of robust holiday condiments. While it’s perfect on roast turkey, don’t discount this sauce’s zesty punch for pork or chicken. Apples counter the tartness of the cranberries and help the sauce thicken. The rustic chunky look of the two fruits is what makes the sauce beautiful and enticing. Spiced Apple-Cranberry Sauce Active Time: 8 minutes Total Time: 26 minutes Servings: 8 (serving size: about ¼ cup) Ingredients 1 (12-oz.) pkg. fresh cranberries, divided ½ cup light brown sugar 2 ½ Tbsp apple cider ½ tsp ground cinnamon ¼ tsp ground cloves ¼ tsp nutmeg 1 cup chopped apple 1 ½ Tbsp apple cider vinegar ½ tsp kosher salt ½ tsp black pepper Directions Reserve ½ cup cranberries. Place the remaining cranberries and brown sugar in a saucepan over medium-low. Add apple cider, cinnamon, cloves, and nutmeg to cranberries and sugar in pan. Cook 8 to 10 minutes. Increase heat to medium-high. Stir in apple and vinegar. Cook 8 minutes. Stir in reserved cranberries, salt, …

Black Bean Chili

During the frenzy of the holidays, we tend to put healthy meals on hold, but here’s a delicious recipe we’ve adapted from Prevention magazine that can help out. We love that it is made in a slow cooker, so dinner is ready when you rush through the door, exhausted after a marathon shopping day!

Quinoa Pilaf with Lemon & Herbs

Yield: 3 cups total; 4 (3/4-cup) servings Thanks to our friends at Tufts University, here’s a side dish recipe to liven up your dinner tonight. This colorful whole-grain pilaf is an excellent accompaniment to fish and chicken. If you have any pilaf leftover, toss in cherry tomatoes, scallions and whatever salad fixings you have on hand, moisten with lemon juice and olive oil, and you have a delicious quinoa salad. Ingredients 2 tsp olive or vegetable oil 1 chopped small onion 2/3 cup shredded carrot; 2/3 cup rinsed and drained quinoa 1 1/3 cups reduced-sodium chicken (or vegetable) broth 1/4 cup chopped fresh parsley (or dill) 2 tsp grated fresh lemon zest 1/4 tsp salt and pepper to taste Directions 1. Heat 2 tsp olive or vegetable oil in a medium saucepan over medium heat. 2. Add 1 chopped small onion and 2/3 cup shredded carrot; cook, stirring often, until softened, 2 to 3 minutes. 3. Add 2/3 cup rinsed and drained quinoa; cook, stirring, until aromatic, 1 to 2 minutes. 4. Add 1 1/3 cups reduced-sodium chicken (or vegetable) broth; bring to a simmer. 5. Reduce heat to low, cover and simmer until quinoa is tender and most of …

Banana Oatmeal Muffins: All the taste and none of the guilt

These moist and flavorful muffins make a perfect on-the-go breakfast or afternoon snack. Unlike tempting, empty calorie baked goods, this month’s healthy muffin recipe is tasty and guilt-free. Yogurt replaces some of the oil in the recipe and keeps the muffins moist. Consider freezing an extra batch to have on hand for those cold winter mornings or unexpected visitors.

Pecan Encrusted Tilapia

Adapted from a Washington Post recipe, this healthy and flavorful fish dish can transform a seafood skeptic or picky eater. It features a combination of pecans and Cajun spices, which give the mild, flaky-white tilapia a crunchy crust and punch of savory flavor. Yield: 4 servings INGREDIENTS 2/3 cup shelled, unsalted pecans 1/2 sweet/mild paprika 1/4 tsp granulated garlic (powder) 1/4 tsp dried thyme 1/4 tsp salt 1/8 tsp freshly ground black pepper 1/8 tsp ground cayenne pepper 1 1/4 pounds tilapia fillets 1 tablespoon olive oil DIRECTIONS Preheat the oven to 375 degrees. Pulse the nuts in a mini food processor or mini chopper to the consistency of very small pebbles — but not as fine as sand. Transfer to a shallow bowl or a plate, then add the paprika, granulated garlic, thyme, salt, black pepper and cayenne pepper and stir to incorporate; this is your coating mixture. Press both sides of each fish fillet into the pecan mixture. Heat the oil in a large, ovenproof, nonstick skillet over medium heat. Once the oil shimmers, add the fish and cook until the underside is browned about 3 minutes. Turn them over and cook for about 3 minutes, until the …