Main Meals

One-Pot Black Bean Quinoa Chili with Avocado

This was one of those meals I just wanted to make in a hurry and had no idea that I would be stumbling upon what would be one of my new favorite go-to meals…

One_pot_bbean_quinoa_chili_avocado

We’ve been craving hearty comfort food with the start of colder weather—and you’ve been asking for some healthy, easy weeknight meals that are cozy comfort food. And many of you have requested quinoa recipes! We love quinoa too, that’s why we decided to marry the two and make this satisfying yumster! Get ready to dive in. This is so easy to make, it’s the perfect weeknight meal. You throw it in one pot and dinner’s on in less than a half hour! We still can’t get over how easy, and how scrumptious this one-pot wonder is. Woohoo!  🙂

 

 

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Psst…if you want more comfort foods done right and light ;), we’ve tried to pack this site with them! Give one of these a whirl:
Skinny Mash
Creamy Guiltless Tomato Rigatoni 
Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

One-Pot Black Bean Quinoa Chili with Avocado

We suggest serving this scrumptious Meatless Monday meal with a large salad or some steamed broccoli or another of your favorite veggie meals.  We love it with our Caramelized Cauliflower.
Serves 4

Ingredients:
½ tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
¾ cup white quinoa
1, 13.4 ounce can black beans, organic, low sodium
14 ounce can diced tomatoes

fresh cracked pepper

salt to taste
1 small avocado, garnish

Directions:
1. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
2. Add quinoa, tomatoes, black beans (not drained) and 1 cup of water to the pot. Season with pepper and salt, if using.
3. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until quinoa is cooked. It should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty chili. Slice avocado and place on top and serve.
Nutrition Facts Per Serving, without avocado: 255 calories, 4 g fat, 42 g carbohydrate, 14 g protein, 8 g fiber, 263 mg sodium, 0 g saturated fat

Nutrition Facts Per Serving, with 1 ounce avocado: 300 calories, 8 g fat, 42 g carbohydrate, 15 g protein, 8 g fiber, 263 mg sodium, 0g saturated fat

One-Pot Black Bean Quinoa Chili with Avocado
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • ½ tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¾ cup white quinoa
  • 1, 13.4 ounce can black beans, organic, low sodium
  • 14 ounce can diced tomatoes
  • fresh cracked pepper
  • salt to taste
  • 1 small avocado, garnish
Instructions
  1. Directions:
  2. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
  3. Add quinoa, tomatoes, black beans (not drained) and 1 cup of water to the pot. Season with pepper and salt, if using.
  4. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until quinoa is cooked. It should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty chili. Slice avocado and place on top and serve.
Notes
Nutrition Facts Per Serving, with 1 ounce avocado: 300 calories, 8 g fat, 42 g carbohydrate, 15 g protein, 8 g fiber, 263 mg sodium, 0g saturated fat
Nutrition Information
Serving size: without 1 ounce avocado Calories: 255 Fat: 4 g Carbohydrates: 42 g Sodium: 263 Fiber: 8 g Protein: 14 g

 

 

Spicy Tomato and Creamy Spinach Pasta

 

Wanna know what one of our top requests from our clients and from awesome readers like you has been this last month? You want a recipe for dinner that satisfies your cravings for pasta, that won’t ruin your hard work at the gym and that can be whipped up in a hot minute! Well look no further, we have listened! Say hello to this Spicy Tomato and Creamy Spinach Pasta! You’re welcome 😉

Spicy_Tom_Creamy_Spinach_pasta_Logo

Psst… looking for more healthy pasta dishes?  Please feel free to search this site– and here are a few to try:

Avocado and Olive Pasta

Creamy Tomato Pasta with Peas

Pasta with Shrimp, Tomato & Herbs,

For less than 185 Calories, you get a rich creamy tasting pasta. Add a grilled chicken breast or ¾ cup beans and you’ve got your complete meal! We especially love that this recipe uses whole wheat pasta– it’s a great way to get extra nutrients. Plus, the fiber in the whole grain provides extra satiety since it swells in your stomach to take up space and make you feel full and it allows for a longer lasting energy boost. The bold and spicy flavors (thanks cayenne pepper) help to keep your taste buds satisfied and there is some research that shows that anything that heats you up, slims you down—and although it may be a very miniscule amount, we’ll take it—especially with this creamy comfort food!

 

Spicy Tomato and Creamy Spinach Pasta

Serves 6

 

Ingredients:

 

1 tbsp avocado oil

1 small onion diced

2 cloves garlic minced

1 (15 oz.) can diced tomatoes (No salt added)

1/2 tsp dried oregano

1/2 tsp dried basil

1/4 tsp red chili flakes

A pinch or 2 of cayenne pepper

Ground black pepper to taste

1/2 tsp Himalayan pink sea salt

2 tbsp tomato paste

1/2 cup water

2 oz. fat free cream cheese

1/4 cup grated Parmesan

1/2 lb. whole-wheat penne pasta (or fusilli or whatever you prefer!)

4.5 oz (about 2 cups) fresh baby spinach

 

Directions:

 

Cook pasta according to directions on package. Drain when done.

Chop the onions and garlic. Heat a large skillet with avocado oil on medium-low heat. Cook onions and garlic in the skillet until onions are transparent.

To the skillet, add the can of diced tomatoes with juices and the following 7 ingredients. Stir everything together. Stir in a ½ cup of water to fully dissolve the paste and reduce heat to low.

Cut cream cheese into small pieces and stir into the tomato mixture until it has dissolved. Stir in baby spinach until it has wilted. Add pasta to the skillet and stir until fully coated with the sauce. Adjust seasonings as needed.

Pair it with your favorite protein (we love it with grilled chicken breast or shrimp) and a salad or steamed veggies and your taste buds will be dancing while your waistline will be thanking you!

 

Nutrition facts per serving: Calories 185, Total Fat: 5 g, Total Carbs 31 g, Protein 9 g, Fiber 4 g, Sodium 366 mg

 

Nutrition facts per serving with a 4 ounce chicken breast: Calories 372, 9 g fat, 31 g carbohydrate, 45 grams protein, 4 g fiber, 419 mg sodium

 

Pasta

Spicy Tomato and Creamy Spinach Pasta
 
Author:
Ingredients
  • 1 tbsp avocado oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 (15 oz.) can diced tomatoes (No salt added)
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • ¼ tsp red chili flakes
  • A pinch or 2 of cayenne pepper
  • Ground black pepper to taste
  • ½ tsp Himalayan pink sea salt
  • 2 tbsp tomato paste
  • ½ cup water
  • 2 oz. fat free cream cheese
  • ¼ cup grated Parmesan
  • ½ lb. whole-wheat penne pasta (or fusilli or whatever you prefer!)
  • 4.5 oz (about 2 cups) fresh baby spinach
Instructions
  1. Cook pasta according to directions on package. Drain when done.
  2. Chop the onions and garlic. Heat a large skillet with avocado oil on medium-low heat. Cook onions and garlic in the skillet until onions are transparent.
  3. To the skillet, add the can of diced tomatoes with juices and the following 7 ingredients. Stir everything together. Stir in a ½ cup of water to fully dissolve the paste and reduce heat to low.
  4. Cut cream cheese into small pieces and stir into the tomato mixture until it has dissolved. Stir in baby spinach until it has wilted. Add pasta to the skillet and stir until fully coated with the sauce. Adjust seasonings as needed.
Notes
Nutrition facts per serving with a 4 ounce chicken breast: 372 calories, 21 g carbs, 9 g fat, 45 g protein, 419 sodium 4 g fiber
Nutrition Information
Serving size: 6 Calories: 185 Fat: 5 g Carbohydrates: 31 g Sodium: 366 mg Fiber: 4 g Protein: 9 g

Grilled Egg-plant

If you love food on the grill as much as we do, you’ll flip for this grilled stuffed eggplant that’s filled with a delicious mixture of feta and mozzarella cheese, eggs, veggies, hot peppers and spices.  For just 191 calories, you can’t go wrong!

Eggplant_Egg_Recipe

Pssst… looking for more healthy and delicious recipes? Please feel free to search this site! And here are a few to try…

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

 

Grilled Egg-plant

Serves 4

Ingredients:
2 medium eggplants (slightly less than a pound, each)
6 seconds of oil spray

1/2 tablespoon olive oil
2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
1 large shallot, finely chopped
4 garlic cloves, crushed and minced
1/2 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon crushed caraway seeds
1 teaspoon ground cumin
1/2 tablespoon crushed red pepper, or more if you prefer spicier
1/2 teaspoon turmeric
3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
3 1/2 cups tomatoes, cored and cut into 1 inch cubes
1 tablespoon tomato paste
1 teaspoon honey
1 teaspoon red wine vinegar
1/4 cup low-fat feta
2-1/2 tablespoons part-skim mozzarella cheese, shredded
4 Eggland’s Best eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than ordinary eggs)

Directions:
1. Preheat grill to 400 degrees Fahrenheit.
2. Place aluminum foil on the grill. Spray with an even coat of oil spray
3. Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
4. Roughly chop the eggplant flesh you removed from shells.
5. In a large bowl, combine eggplant flesh, oil, tomatoes, shallot, garlic, spices, tomato paste, honey, feta, red wine vinegar and salt. Add the mixture back into the eggplant shells.
6. Place stuffed eggplants on foil and close grill top. Let cook for about 20-25 minutes, or until the eggplant shell has begun to soften and edges become golden.
7. Remove from grill and create an indentation in the filling of each eggplant half. (Be sure to make it large enough that the egg will not slide out). Crack one egg into each indentation. Use a spatula to spread the egg whites out a bit.
8. Sprinkle with cheese.
9. Place back on the grill and close the cover. Let cook until the egg is cooked to your liking, usually at least 10 minutes.

Serves 4

Per Serving: 191 Calories, 19 g carbohydrate, 9 g fat, 12 g protein, 9 g fiber, 564 mg sodium

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 

Grilled Egg-plant
 
Author:
Serves: 4
Ingredients
  • 2 medium eggplants (slightly less than a pound, each)
  • 6 seconds of oil spray
  • ½ tablespoon olive oil
  • 2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
  • 1 large shallot, finely chopped
  • 4 garlic cloves, crushed and minced
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • ½ teaspoon crushed caraway seeds
  • 1 teaspoon ground cumin
  • ½ tablespoon crushed red pepper, or more if you prefer spicier
  • ½ teaspoon turmeric
  • 3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
  • 3½ cups tomatoes, cored and cut into 1 inch cubes
  • 1 tablespoon tomato paste
  • 1 teaspoon honey
  • 1 teaspoon red wine vinegar
  • ¼ cup low-fat feta
  • 2-1/2 tablespoons part-skim mozzarella cheese, shredded
  • 4 Eggland's Best eggs (We use Eggland's Best eggs because they have 25% less saturated fat than ordinary eggs)
Instructions
  1. Directions:
  2. Preheat grill to 400 degrees Fahrenheit.
  3. Place aluminum foil on the grill. Spray with an even coat of oil spray
  4. Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
  5. Roughly chop the eggplant flesh you removed from shells.
  6. In a large bowl, combine eggplant flesh, oil, tomatoes, shallot, garlic, spices, tomato paste, honey, feta, red wine vinegar and salt. Add the mixture back into the eggplant shells.
  7. Place stuffed eggplants on foil and close grill top. Let cook for about 20-25 minutes, or until the eggplant shell has begun to soften and edges become golden.
  8. Remove from grill and create an indentation in the filling of each eggplant half. (Be sure to make it large enough that the egg will not slide out). Crack one egg into each indentation. Use a spatula to spread the egg whites out a bit.
  9. Sprinkle with cheese.
  10. Place back on the grill and close the cover. Let cook until the egg is cooked to your liking, usually at least 10 minutes.
Nutrition Information
Serving size: 191 Fat: 9 g Carbohydrates: 19 g Sodium: 564 mg Fiber: 9 g Protein: 12 g

 

Pizzeria At Home

 

Have you ever wished you could make your own pizza that would taste as good as the local pizzeria, take practically  just as little time as ordering in and that would be healthier to boot?  Well now you can!  Enter our Pizzeria Pizza At Home…you’ll never turn back! 🙂

 

Pizzeria_dough_pizza_finished_kimberly_garruto_logo

Secret #1: Go to your local pizzeria and ask them to buy their whole wheat pizza dough.  Voila–the rest of this recipe will take you at most 10 minutes to prepare–and it’s so delish and less than 150 calories per slice!  Woohoo!

We didn’t have to become registered dietitians to know how much everyone seems to love pizza—or to know how much so many weight-loss hopefuls feel guilty after eating it.  Guilty is the last thing we want for anyone to feel—especially after eating a food that can be delicious and guilt-free! After all, that’s why we created waist-line friendly pizza options like our Portobello Pizza, Easy Veggie Pita Pizza and our Polenta Pizza just to name a few.  And now this! Mangia! 🙂

 

Pizzeria Pizza Made At Home

Serves: 12 (possibly slightly  more or less depending on your pizzeria and the size of your baking pan).

 

Ingredients:

1 ball whole wheat pizza dough (purchased from your local pizzeria)

Olive oil in a jar with a spray

3-4 large ripe tomatoes, sliced

12 ounces lite mozzarella cheese (we use Trader Joe’s)

1 cup spinach

1.5 cups sliced mushrooms

Tomato Sauce (optional)

 

Directions:

1. Preheat the oven to 350 degrees.  Then spray olive oil on the baking sheet.  Roll out the dough just large enough to cover the baking sheet and place on the oiled pan.

2. Top the dough with sliced tomatoes, spinach and mushrooms.

3. Spritz olive oil on the veggies.

4. Sprinkle the cheese on top.

5. Put in oven.  Pizza is ready in 10-15 minutes or as soon as the dough is cooked and the cheese is browned.  YUM! Enjoy!

 

Makes 12 pieces:

Nutrition Information per serving:  137 Calories, 15 g carbohydrate, 4 g fat, 8 g protein, 4 g fiber, 390 mg sodium

So Scrumptious! Woohoo!

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

Pizzeria_dough_pizza, uncooked_kimberly garruto

Thanks to our amazing friends Kimberly Garruto and Chris Morgan for sharing this great recipe with us and the Pizzeria 100% Whole Wheat Dough “SECRET”!  Just walk in to the pizzeria and ask to buy it! Genius! And so delish! Thanks you two!

Not Yo Momma’s Fish Sticks- But They Taste Like They Are!

Do you ever have a craving for your childhood comfort foods?  We have quite a few that we grew up with that we often long for—and although we didn’t grow up with fish sticks we’ve learned our house was a bit unusual and many of you have been requesting a healthy version of what seems to be a staple in most American households. Of course there are tons of frozen varieties in the local grocery that are pleasing to the palate for both children and adults.  However, most varieties have been deep fried in oil before packaging and are loaded with fat, eeks!

Not these “Not Yo Mamma’s Fish-Sticks- but taste like they are!”  This recipe can satisfy your craving and is nutritious as well.

 

Pssst… looking for a little sweet, healthy & waist-line friendly treat after dinner? Check out our Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few! Or search the site! 🙂

Not Yo Mamma’s Fish-Sticks- but taste like they are!
Serves 4

Ingredients

  • Cooking Spray
  • 1 cup whole wheat dry breadcrumbs or 1/2 cup plain dry breadcrumbs
  • 1 cup whole grain cereal flakes
  • 1 freshly squeezed lemon
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 cup all- purpose flour
  • 2 large egg whites, beaten
  • 1 pound tilapia filets, cut into 1/2 by 3 inch strips

Directions

  • Preheat oven to 450 degrees Fahrenheit. Set a wire rack on a baking sheet; coat with cooking spray.
  • Line up 3 shallow dishes.  These will be used for dipping the fish in the coating.
  • Add breadcrumbs, cereal flakes, garlic powder, paprika, and salt into a blender and  mix until finely ground. Transfer to the first   shallow dish.
  • Place flour in another shallow dish and egg whites in the third. Dunk each strip of fish in the flour, dip it in the egg and then  coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
  • Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
  • Squeeze lemon juice over fish and Enjoy!

These fish sticks are packed with protein, low in saturated fat and a good source of Vitamin C (thank you lemon! :)), riboflavin and vitamin B12.

BONUS: You get your energy boosting whole grain carbohydrates/ protein combo with this comfort food, so just be sure to round this out meal with some veggies—and call it one delicious and healthy night!

Fish Sticks Nutrition Facts: Per Serving : Calories 284 , Carbohydrate 28.5g, Fat 2.7g, Protein 39.4 g, Fiber 3 g

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

 

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

Not Yo Momma’s Fish Sticks- But They Taste Like They Are!
 
BONUS: You get your energy boosting whole grain carbohydrates/ protein combo with this comfort food, so just be sure to round this out meal with some veggies—and call it one delicious and healthy night! Fish Sticks Nutrition Facts: Per Serving : Calories 284 , Carbohydrate 28.5g, Fat 2.7g, Protein 39.4 g, Fiber 3 g
Author:
Serves: 4
Ingredients
  • Cooking Spray
  • 1 cup whole wheat dry breadcrumbs or ½ cup plain dry breadcrumbs
  • 1 cup whole grain cereal flakes
  • 1 freshly squeezed lemon
  • 1 teaspoon pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ½ cup all- purpose flour
  • 2 large egg whites, beaten
  • 1 pound tilapia filets, cut into ½ by 3 inch strips
Instructions
  1. Preheat oven to 450 degrees Fahrenheit. Set a wire rack on a baking sheet; coat with cooking spray.
  2. Line up 3 shallow dishes. These will be used for dipping the fish in the coating.
  3. Add breadcrumbs, cereal flakes, garlic powder, paprika, and salt into a blender and mix until finely ground. Transfer to the first shallow dish.
  4. Place flour in another shallow dish and egg whites in the third. Dunk each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
  5. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
  6. Squeeze lemon juice over fish and Enjoy!
  7. These fish sticks are packed with protein, low in saturated fat and a good source of Vitamin C (thank you lemon! :)), riboflavin and vitamin B12.

National Soup Month – Chickpea Lentil Soup!

We’re all about warm weather, so we have some tricks to make January feel a little less chilling–like by cozying up with a bowl of delicious hot soup. And it’s the perfect time since January is National Soup Month!

We’ve tried this new soup that is just to die for and a great way to use lentils which are packed with protein and fiber! It’s super-satisfying and almost like a stew. So scoop up a bite of this yummy goodness for lunch today!


This soup is great to make over the weekend—you can leave it on a low heat for hours while you do other things around the house. So easy—you come back to it and voila—you have a delish soup/ stew.

Chickpea Lentil Soup

Serves: 8

Ingredients

  • 3/4 cup dried chickpeas
  • 3 large carrots, peeled and cut into 1/2-inch pieces
  • 1 medium onion, chopped
  • 1 cup red lentils
  • 4 cups low-sodium vegetable broth
  • 2 tablespoons tomato paste
  • 3/4 tablespoon fresh grated ginger
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon saffron
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup lime juice
  • 1/3 cup chopped unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped
  • 1 pound bag of fresh spinach

Directions

  • Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight.
  • Drain the chick peas and combine with carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a slow cooker or large pot.
  • Cover with lid and cook on low until the chickpeas are tender and the lentils have begun to break down. this should take about 5 to 6 1/2 hours.
  • Just before serving, stir lime juice in the stew.
  • Steam or microwave the spinach. Divide spinach amongst soup bowls and ladel stew over spinach.
  • Stir in lime juice. Sprinkled peanuts and cilantro on top. Enjoy!!

Nutrition Facts Per Serving: 193 calories, 4 g fat, 1 g saturated fat, 296 mg sodium, 30 g carbs, 11 g fiber, 5 g sugar, 12 g protein

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy foods please check out The Nutrition Twins’ Veggie Cure!

If you enjoyed this recipe, you may also enjoy:

Creamy Butternut Squash, Veggie Soup

The Nutrition Twins Skinny Speedy Cauliflower Mash