Posts

Slow Cooker Quinoa Chicken Chili

 

Slow Cooker Quinoa Chicken Chili

 

It’s a fact of life: we all experience those times when life gets super busy. (Maybe it feels like all of the time?—we know, for us, life feels very full indeed!) After a long, hectic day, the last thing you want to worry about is whipping up a healthy dinner. Instead of ordering in, next time you find yourself in this all-too-common situation, let the slow cooker do the work for you. There will be no slaving over a pot on the stove or a casserole in the oven necessary. Using this kitchen appliance just calls for some simple prep in the morning, but once you come home in the evening, just like magic, a warm, nutritious meal is ready and waiting. Imagine that!

So easy, you hardly have to put in any effort.

 

This recipe for comforting Quinoa Chicken Chili doesn’t get any easier. Just pour all the ingredients in the slow cooker, turn it on, and go! Quinoa, beans, and chicken make for a lean protein- filled powerhouse! Flavorful Quinoa Chicken Chili will keep you full for hours, and save you from spending hours in the kitchen. Slow cooker for the win!
Psssst…Don’t have a crock pot? This recipe is too good to pass up and still easy—it just requires a little more attention. Simply place all the ingredients in a pot over low heat and check occasionally, and stir to make sure nothing sticks to the bottom and burns. Bring all ingredients to a boil and simmer until chicken is cooked through and quinoa is tender.

quinoachililogo

 

(Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few lightened-up ones to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

Slow Cooker Quinoa Chicken Chili

 

Makes 6 Servings

 

Ingredients:

1 cup quinoa, uncooked

1, 28 oz can crushed tomatoes

1 14 oz can diced tomatoes

1 can, 15 oz black beans*

1 can 15 oz kidney beans*

2 chicken breasts

3 cups vegetable stock*

1 large bell pepper, chopped

1 tsp cumin

1 tsp chili powder

 

*To keep this recipe low-sodium, opt for “no salt added” beans, or rinse beans under running water in a strainer for 30 seconds to help remove salt. Also look for low sodium vegetable stock.

 

Directions:

Place all ingredients in a 6 quart slow cooker, and cook on low for 5-7 hours. Remove chicken from the slow cooker, shred it, using two forks to pull chicken apart, and return it to the slow cooker. Keep warm in slow cooker until you are ready to serve it. Top with a dollop of Greek yogurt or low fat cheese, and enjoy!

Nutrition Information Per Serving: (Recipe makes 6 servings)

313 Calories, 49 g carbohydrate, 21 g protein, 2.5 g fat, 1 g saturated fat, 286 mg Sodium, 4.5 g Sugar, 11 g Fiber

 

Slow Cooker Quinoa Chicken Chili
 
Prep time
Cook time
Total time
 
Healthy Comfort food made easy with a slow cooker
Author:
Serves: 6 servings
Ingredients
  • 1 cup quinoa, uncooked
  • 1, 28 oz can crushed tomatoes
  • 1 14 oz can diced tomatoes
  • 1 can, 15 oz black beans*
  • 1 can 15 oz kidney beans*
  • 2 chicken breasts
  • 3 cups vegetable stock*
  • 1 large bell pepper, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
Instructions
  1. Place all ingredients in a 6 quart slow cooker, and cook on low for 5-7 hours.
  2. Remove chicken from the slow cooker, shred it, using two forks to pull chicken apart, and return it to the slow cooker.
  3. Keep warm in slow cooker until you are ready to serve it.
  4. Top with a dollop of Greek yogurt or low fat cheese, and enjoy!
Nutrition Information
Serving size: ⅙ recipe Calories: 313 Fat: 2.5 g Saturated fat: 1 g Carbohydrates: 49 g Sugar: 4.5 g Sodium: 282 mg Fiber: 11 g Protein: 21 g

 

 

 

Solutions to Two Common Roadblocks to Getting Lean and Fit

Protein_Power_package

 

As registered dietitians, when people come to us and want to get leaner and healthier, we typically notice two road blocks that most people are faced with when it comes to achieving their goals. The first difficulty usually surrounds snacks—people aren’t prepared and either want a quick energy boost during the day or before the gym—or they find themselves ravenous mid-day and they end up making a desperate food choice (think vending machine) that zaps energy and adds a lot of calories. The second stumbling block (click here to see how to prevent this) seems to be after work or post- workout, at dinner-time, when people are tired and hungry (especially if they didn’t have a good snack) and grab take-out or a quick dinner at home that is high in calories and leaves out the good stuff, like nutrients to refuel workouts.

 
The great news is that both of these road blocks have simple fixes—and in fact, they just got a whole lot easier—and so did achieving that healthy and fit dream body!

Gourmet_Nut_Cranberry_red_bottom

• Here’s what you need to keep in mind when choosing the ideal snack. The snack should provide long-lasting energy without causing energy crashes and the subsequent cravings and need for a quick pick-me-up. The key is being armed with a protein and fiber-filled snack.

  • Protein is essential for lean and svelte muscles; it strengthens the immune system and keeps you feeling full longer.
  • Fiber fills your stomach and helps to provide a gradual release of energy into the blood stream for longer-lasting fuel.

 

• The snack should be convenient and portable. After all, a snack can be a fantastic energy –booster but if you can’t easily transport it, then it doesn’t do you any good–especially if you’re out and it’s sitting at home because it was too messy to travel with you!

 

Being prepared by having a snack you can grab that fits this bill can make the difference between achieving your goal or ending up making a poor choice and later feeling lethargic, heavy and craving more food.

 

Here are a few of our snack faves:

 

Strawberry_walnut_mix

  • Apple with a tablespoon peanut butter (peanut butter to-go packs are great for this)

 

  • Any piece of fruit with a hardboiled egg or with a string cheese (if it’s going to be eaten in a couple hours).

 

  • Veggies cut in slices (carrots, zucchini, celery, etc.—we especially love red bell peppers) with individual hummus packets.

 

  • Healthy Trail Mixes. Gourmet Nut makes a great variety of on-the-go options that come in a resealable bag and many are gluten-free and vegan. They’re now sold in GNC, and even if you forget your snack, chances are you’ll pass a GNC on your way to the gym! They are a great post-workout, convenient and portable snack.

 

  • We really like the Gourmet Nut Energize Me Protein Mix, with 150 Calories, 7 g protein and 3 g fiber per serving. It’s great for refueling the muscles after a workout. The nuts have antioxidants that are important for muscle recovery.

 

  • Greek yogurt with a piece of fruit or nut mix sprinkled on top. Try this simple 2-step Almond Cranberry Crunch Power Yogurt that can be whipped together in less than a minute! Simply add one of Gourmet Nut mixes to yogurt and voila!

 

Gourmet_Nut_Collage

The Nutrition Twins work with Gourmet Nut to help people enjoy healthy foods.

Power Through Your Morning with Peanut Butter—Blueberry Peanut Smoothie & Grilled Peanut Butter and Banana Sandwich

peanut_butter_sandwich_smoothie_collage_PB_board

 

As kids, our favorite food was peanut butter and we lived for PB & J sandwiches so much that we pleaded with our mom to pack them for our lunch every day. If she wanted to switch up our lunch repertoire and throw something new into the mix she was guaranteed that we would complain. Now, being Moms and aunts ourselves who are always looking for nourishing, fast and easy meals and having kids who are peanut butter fanatics, we realize we gave our mom a hard time, but other than the fact that it was annoying for her, it actually wasn’t such a bad thing. After all, peanut butter is not only nutritious since it’s high in fiber, protein and good fat, but it’s a great addition to the diet because it is a natural, plant-based source of eight grams of protein and more than 30 essential nutrients and phytonutrients. Plus, it makes for a pretty easy meal to throw together—any time of day–lunch –or breakfast, when most people are in a hurry.

grilled-peanut_butter_sandwich_Peanut_board

 

In honor of our love of peanut butter and our need for fast, easy, fun and nutritious mornings, here are three easy ways to incorporate peanut butter and two healthy breakfast recipes that help to provide energy so you and your family can power through your day.

Easy Breezy Peanut Butter additions:

1. Stir a spoonful of peanut butter into oatmeal.
2. Spread peanut butter on a slice of whole grain bread, top with cinnamon and banana slices.
3. Make a smoothie by blending peanut butter with fruit and a little milk.

 

blueberry-smoothie-_peanut_board
Blueberry Peanut Smoothie

Start to finish: 5 minutes
Serving Size: 11.2 oz
Ingredients:
2 cups fresh blueberries
3 tablespoons peanut butter
½ cup 1% low-fat milk
2 cups fat-free vanilla yogurt
½ cup ice

 

Preparation:
In a blender, place blueberries, peanut butter and milk. Cover and blend at high speed for 30 seconds. Add frozen yogurt and ice; continue to blend for 30 seconds or until smooth. Pour in three 8oz glasses and serve.

 

Nutrition information per serving:
Calories: 306
Calories from Fat: 100g
Fat: 11g
Trans fats: 0
Cholesterol: 0
Carbohydrate: 42g
Protein: 14g
Fiber: 3g
Sodium: 200mg

 

grilled-peanut_butter_sandwich_Peanut_board

 

Grilled Peanut Butter and Banana Sandwich

 

Start to finish: 8 minutes
Serving Size: 6.3oz (1 sandwich)
Ingredients:
6-8 tablespoons smooth or crunchy peanut butter
8 slices of whole grain bread
2 large ripe bananas, sliced lengthwise into a total of 16 pieces
2 tablespoons of honey
Cooking spray

 

Preparation:
Spread about 1 tablespoon of the peanut butter on each of the bread slices. Place the banana pieces on top of the peanut butter on 4 of the slices, and drizzle with honey. Press the remaining slices of bread on top to make 4 sandwiches. Place a large, non-stick skillet over medium-high heat. Coat the bread with the cooking spray just before browning each side. Saute (or grill) sandwiches, in batches, approximately 2 minutes per side, until golden brown. Slice the sandwich diagonally, and serve warm.

 

Nutrition information per serving:
Calories: 499
Calories from Fat: 180
Fat: 20g
Trans fats: 0g
Cholesterol: 0mg
Carbohydrate: 72g
Protein: 16g
Fiber: 10g
Sodium: 513mg

For more breakfast tips and recipe ideas, check out www.PBforBreakfast.com, where we found this recipe!
The National Peanut Board sponsored this post, however, the opinions shared are entirely our own.

Solutions to Two Common Roadblocks to Getting Lean and Fit, Part 2

Himalayan_Chicken

 

As registered dietitians, when people come to us and want to get leaner and healthier, we typically notice two road blocks that most people are faced with when it comes to achieving their goals. The first difficulty usually surrounds snacks (click here to see how to prevent this from being your pitfall).  When it comes to the second road block, it usually occurs after work, post- workout or at dinner-time. This is when people are tired and hungry (especially if they didn’t have a good snack) and grab take-out or a quick dinner at home that is high in calories and leaves out the good stuff, like nutrients to refuel workouts. Many people don’t know where to even begin trying to create a meal that’s healthy and tastes good, and when they’re dealing with a growling stomach after a long day it isn’t the best time to think about it. The truth is that healthy, nutrient packed meals can be prepared in moments and don’t need a lot of slaving over the stove to make them tasty. Simply knowing a few easy secrets can make all the difference.

Colorful_salad

 

There are a handful of simple tricks that add tons of flavor to healthy foods—and you don’t have to be a star in the kitchen even though you’ll feel like you are! Simply start with the lean protein (like chicken or turkey breast, fish or eggs); veggies (all vegetables work great and are nutrient and antioxidant-packed to aid in muscle recovery) or wholesome carbohydrate (like quinoa or whole grain pasta or brown rice) and merely, bake, sauté, roast, etc.. From there, just add delicious flavorings/seasonings. They are an easy way to make healthy foods taste great—and they bring out the flavors without packing in the calories or preservatives. Here are some spiced-up ideas to flavor the foods you may find bland without using unhealthy additives and artificial preservatives.

 

Salad_Pink_Salt
Try adding this:
Black pepper – great on scrambled eggs and pasta.

 

Vinegars: From balsamic and fruity raspberry, to coconut vinegar, flavored vinegars add a great twist. Add a splash of these ultra-low-calorie flavors to your salads, veggies, lean proteins like fish and poultry, and healthy, high-fiber grains. You can also kiss creamy jarred dressings like ranch and heavy sauces like alfredo goodbye—along with their fat and calories—as you enjoy these vinegars on their own or add a teaspoon of olive oil, lemon and spices for a tasty twist.

Smoked_sea_salt_salad
Flavored Sea Salt: Sea salts are very flavorful, so just a tad is needed. Plus Sea salt has bigger crystals so there is less salt in a serving than other salt because it has less volume. Gourmet Nut Himalayan Pink Salt, Sonoma Gourmet Sea Salt and Northwest Alderwood Smoked Sea Salt are an easy and inexpensive way to add a lot of flavor with a simple sprinkle and they just hit shelves at GNC!  Each salt has a different flavor too – try the Himalayan Pink Salt with lean grilled or roasted meats.

Ripe tomatoes – use to flavor sauces, add garlic and fresh herbs for extra taste..

Citrus fruit juices such as lemon and limes – add a great zesty flavor to fish, chicken and pork (use the grated rind for even more flavor and texture).

Oregano: Perfect in pizza, tomato sauces, Greek salads, fish or lamb dishes, omelets and vegetables

Basil: Ideal on tomatoes or tomato sauce and pasta dishes

Bay Leaves: Yummy in casseroles, soups and pates
• Try this easy dish of fresh vegetables and grilled chicken by simply lightly steaming your favorite veggies and grilling, sautéing or baking chicken breast and then adding a dash of Sonoma Gourmet Sea Salt, Himalayan Pink Salt or Smoked Sea Salt, which breathe so much life and delicious flavor in it!

 

Smoked_Sea_Salt_chicken

The Nutrition Twins work with Gourmet Nut to help people enjoy healthy foods.

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)

We’re not gonna lie—we think this is one of our fave easy snack creations yet! And the crazy thing is it’s not even so unusual, in fact, you’ve likely had your own variation of this, but this version is so good, we wanted to make sure you have this in your recipe toolbox too. After all, a good, healthy snack that you enjoy eating can help to keep you on track for the entire day, boosting your energy, filling you with nutrients and helping prevent cravings and overeating later in the day. Ultimately it can help you to lose weight—if that’s your goal.

And you have a love affair with PB (like we do 😉 ) you’ll wanna give these lil’ numbers a whirl- our healthy Microwave Peanut Butter Chocolate Chip Cookies, our Wild Blueberry Cookies and our Minute Oatmeal Raisin Cookies

PB&_Bananaberry_Frozen_Pops_Bluberr_Banan_Boats
This nutrient-rich popsicle feels like an indulgent, satiating treat yet is packed with nutrients that work to keep you calm on the inside while keeping your energy and mood stable, and improving concentration (and attitude! :)) throughout the day. Eating this frozen “popsicle” feels like a dessert—yet it’s entirely wholesome and there’s no added sugar!

Here are just a few reasons this pop-sicle snack is the bomb! Or shall we say, the “pop!” 🙂
• The anthocyanins in blueberries have been found to improve memory and protect against age-related deterioration of memory function.

 

• Not only are blueberries low in calories (80 calories/cup, 3.6 g fiber), but research suggests they actually may assist weight loss (yahoo!) because they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!
• Peanut butter is rich in protein and fiber and is rich, creamy and helps improve satiation.

 

 

• Bananas are potassium-loaded, helping to flush bloat from sodium and relax muscles to boot.

 

PB&_Bananaberry_Frozen_Pops_Bluberr_Vert

 

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)
Serves 2

 

Ingredients
1 large banana
2 tablespoons peanut butter
15-20 blueberries
1 strawberry, sliced
1 teaspoon chopped peanuts

 

Directions
For PB & Bananaberry Frozen Pops:
1. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative simply lay out a piece of wax paper on a flat surface.
2. Cut banana in half horizontally. Carefully push a popsicle stick halfway through each piece of banana starting from the side that you sliced the banana.
3. Spoon a thin layer of the peanut butter over the top half (opposite side of the stick) of each banana.
4. Decorate each banana pop by sticking the blueberries and strawberries to the peanut butter. Sprinkle peanut butter with chopped peanuts, if using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
5. Place the pops on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
6. Remove from freezer and dig in!

 

Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein sometimes by rolling the fruit & nut covered pop in Greek yogurt before freezing—yum!) or by adding extra nuts!) 9 g fat, 6 mg sodium, 4 g fiber

 

Directions for Blueberry Banana Boats:

Blueberry_banana_boat

1. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative, simply lay out a piece of wax paper on a flat surface.
2. Cut banana in half lengthways.
3. Spread a layer of the peanut butter over each half of banana.
4. Decorate each banana boat with blueberries and sliced strawberry and sprinkle with chopped peanuts if you are using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
5. Place the boats on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
6. Remove from freezer and dig in!
Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein by adding extra nuts!), 9 g fat, 6 mg sodium, 4 g fiber

 

 

 

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)
 
Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein sometimes by rolling the fruit & nut covered pop in Greek yogurt before freezing—yum!) or by adding extra nuts!) 9 g fat, 6 mg sodium, 4 g fiber
Author:
Ingredients
  • 1 large banana
  • 2 tablespoons peanut butter
  • 15-20 blueberries
  • 1 strawberry, sliced
  • 1 teaspoon chopped peanuts
Instructions
  1. For PB & Bananaberry Frozen Pops
  2. :
  3. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative simply lay out a piece of wax paper on a flat surface.
  4. Cut banana in half horizontally. Carefully push a popsicle stick halfway through each piece of banana starting from the side that you sliced the banana.
  5. Spoon a thin layer of the peanut butter over the top half (opposite side of the stick) of each banana.
  6. Decorate each banana pop by sticking the blueberries and strawberries to the peanut butter. Sprinkle peanut butter with chopped peanuts, if using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
  7. Place the pops on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
  8. Remove from freezer and dig in!

Better Breakfast Month, Fruit Napoleon, Cool & Refreshing Peanut Parfait, Funky Monkey Muffins and A Giveaway!

Our entire lives we’ve been creatures of habit. Once we find what we like and what make us happy –from our favorite foods to the time of day we like to exercise—we enjoy the habit of including them in our daily lives. Even as kids, we pleaded with our mom to give us a peanut butter sandwich every single day for lunch. We loved that peanut butter is delicious, satisfying, crunchy, creamy and comforting. And we’d even sing a song about it before lunch– “peanut butter and jelly—that’s what I like in my belly!” As far as we saw it, there was no reason not to have peanut butter every day– why mess with perfection? Luckily, our mom didn’t put up much of a fight and served it to us many days as she was very health-mind and loved serving us healthy food and at the same time, what was easier than making a peanut butter sandwich?

Peanut_Butter_Better_Breakfast_Vertical_Collage
Interestingly, now, as registered dietitians, we love that as kids we were requesting something nutritious. After all, peanut butter is a natural, plant-based source of eight grams of protein and more than 30 essential nutrients and phytonutrients in a two tablespoon serving. In fact, not only do we recommend it to our clients and serve it to our families for lunch, but peanut butter is nutritious and versatile, so we recommend it and enjoy it at breakfast too. Spread it on a whole wheat English muffin, stir it in a smoothie or oatmeal or top your waffles with it for a quick and easy source of protein.

In honor of Better Breakfast Month and peanut butter making breakfast easier, faster and more nutritious and delicious, check out these recipes from The National Peanut Board. Also, be sure to leave a comment at the bottom of this blog telling us your favorite way to eat peanuts or peanut butter to be entered to win a $50 Visa gift card and a National Peanut Board prize pack (a peanut butter spreader, t-shirt, coupons, peanuts and peanut butter).
Fruit Napoleon

Fruit_Napolean_Peanut_Butter_board

Start to finish: 15 minutes
Serving Size: 1 napoleon

Ingredients:
½ cup nonfat plain Greek yogurt
1 tablespoon honey
¼ teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 Granny Smith apple
1 pear
¼ cup creamy peanut butter
¼ cup seedless raisins, plus 4 teaspoons for garnish

Preparation:
In a small bowl, combine the yogurt, honey, cinnamon, and nutmeg. Quarter the apple and pear and remove the core. Slice each quarter into 4 thin slices. To build the napoleon, lay 4 pear slices onto each of 4 plates. The pear slices should be facing in the same direction and touching each other to create the bottom layer of the napoleon. Top with 1 tablespoon of peanut butter and, using the back of a spoon, spread evenly to coat. Sprinkle over 1 tablespoon of the raisins. Layer 4 apple slices over the peanut butter and raisins. Spoon over 1 tablespoon of the yogurt mixture and, using the back of a spoon, spread evenly to coat. Sprinkle 1 teaspoon of the raisins over the yogurt to garnish. Serve immediately. Serves four.
Recipe by Toby Amidor, MS, RD, CDN

Nutrition information per serving:
Calories: 218
Fat: 8 g
Saturated fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 34 g
Protein: 7 g
Fiber: 4 g
Sodium: 91 mg
Cool and Refreshing Peanut Parfait

Cool_and_Refreshing_Peanut_parfait_Peanut_board

Start to finish: 8 minutes
Serving Size: 13.8 ounces
Ingredients:
Clear plastic or glass container:
1 cup lemon or vanilla yogurt (nonfat or low fat)
1 cup total of your favorite fruits (e.g. blueberries, strawberries)
4 teaspoons of peanuts, whole or chopped

 

Preparation:
First wash fruit. If needed, carefully chop or slice into bite-sized pieces. Kids should have adult assistance when using knives or chopping equipment. Next measure 1/4 cup of yogurt and place in the bottom of your cup. Place 2 tablespoons of fruit on top of the yogurt. Place 1 teaspoon of peanuts on top of the fruit.
Repeat the steps above, layering yogurt, fruit and peanuts until you reach the top of your cup.
Nutrition information per serving:
Calories: 214
Calories from Fat: 62
Fat: 7g
Trans fats: 0
Cholesterol: 5mg
Carbohydrate: 30g
Protein: 12g
Fiber: 5g
Sodium: 135mg

 

Funky Monkey Muffins

 

Funky-Monkey-Muffins-Peanut_Board

Start to finish: 30 minutes
Serving Size: 1 muffin
Ingredients:
Cooking spray
2 cups whole wheat pastry flour
¼ cup unsweetened cocoa powder
1 teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt
2 ripe bananas
½ cup creamy peanut butter (at room temperature)
¼ cup nonfat plain Greek yogurt
½ cup nonfat milk
½ cup packed dark brown sugar
2 large eggs, beaten
1 teaspoon vanilla extract
1/3 cup dark chocolate chips
Preparation:
Preheat oven to 350°F. Coat a standard 12-muffin tin with cooking spray and set aside. In a medium bowl, sift together flour, cocoa powder, baking powder, baking soda, and salt. In a small bowl, mash the bananas, using a potato masher or fork. In a large bowl, stir together peanut butter, yogurt, and milk until mixture is smooth. Add mashed bananas and sugar and stir until combined. Add the eggs, stirring until completely incorporated, and then stir in vanilla extract. Slowly add the flour mixture to the peanut butter mixture, stirring to combine. Gently fold the chocolate chips into the batter. Using ¼ cup to measure, distribute the batter among the prepared muffin cups. Bake until the tops are browned and toothpick inserted in the center of a muffin comes out clean, 18 minutes. Remove from the oven and allow to cool for 2 to 3 minutes. Then transfer the muffins to a wire rack to finish cooling for another 10 minutes. Makes 12 muffins
Recipe by Toby Amidor, MS, RD, CDN
Nutrition information per serving:
Calories: 250
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 31 mg
Carbohydrates: 37 g
Protein: 7g
Fiber: 4 g
Sodium: 191 mg

Peanut_Butter_Better_Breakfast_Vertical_Collage

 

Enter to win the raffle a $50 Visa gift card and National Peanut Board prize pack (PB spreader, t-shirt, coupons, peanuts and peanut butter) leaving a comment here telling us your favorite way to eat peanuts or peanut butter.

For more breakfast tips and recipe ideas, check out www.PBforBreakfast.com, where we found this recipe!
The National Peanut Board sponsored this post, however, the opinions shared are entirely our own.