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Asian Chicken and California Prunes Lettuce Wraps

Aww, snap!  Now THIS is a wrap! 🙂 This meal is one of our all time faves! This creation hit the pan after we had spent time visiting our besties in our hometown city in Maryland and then headed “downtown” to Washington DC, where we had one of the most delicious appetizers. EVER.   Yup, an oh so delish Asian style chicken lettuce wrap app 😉 that couldn’t have been more crispy, crunchy, sweet and salty –(and juicy!) and downright delicious– inspired us to make this rendition of it.  We knew it was so good that we had to make it into a full meal! After all, eating that appetizer portion simply left us wanting to order more and to make it our full main-meal! And thus, these wraps we’re reinvented and born in our kitchen!

And of course, as registered dietitian nutritionists, as we whipped these yumsters up, we had more than just flavor in mind–we had your (and our!) waistline and health.  And we’re so excited to say we packed in major nutrients —antioxidants and fiber and just 280 calories per serving- with 23 grams of satisfying protein!

Psstt….if you’re looking for another kind of wrap, check out these healthy “wraps” -also waist-line friendly numbers “wrapped” in a taco!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

 

California Prunes are one of our favorite ingredients for healthy meals – they’re sweet, juicy, high in fiber, packed with antioxidants, and they make these lettuce wraps absolutely amazing!

We love the sweet-savory flavors found in lots of Asian dishes, but that often comes alongside lots of sugary ingredients. That’s where California Prunes come in – California Prunes are full of sweet flavor, but each naturally sweet serving has 3 grams of filling fiber and antioxidants called polyphenols, which help keep your heart, brain, and immune system healthy. They pack a powerful punch of flavor in the chicken mixture, which is so easy to whip up and stuff into lettuce leaves for a nutritious dinner!

We hope you love it like we do, admittedly, we’re OBSESSED with it! 🙂

Asian Chicken and California Prunes Lettuce Wraps
 
Lettuce wraps are our go-to quick dinner for busy weeknights. Just sauté chicken breast with Asian-inspired seasonings and wrap in lettuce - it’s that simple! They’re protein-packed and wrapping with lettuce and topping with extra veggies means you’re getting plenty of veggies in a way that even kids will love. Chopped California prunes add a rich sweetness to the filling that’s similar to the flavor of traditional hoisin or plum sauce, but without all the additional sugar and sodium. The sesame green beans on the side add even more savory, satisfying flavor and veggies to round out the meal!
Author:
Recipe type: Entree
Cuisine: Asian
Ingredients
  • ½ inch fresh ginger
  • 2 cloves garlic
  • 3 green onions
  • 6 oz green beans
  • ½ Persian cucumber
  • 1 radish
  • 3oz California prunes
  • 2 cooked chicken breasts
  • 1 lime
  • 1½ tsp seasoned rice vinegar
  • 1 tbsp teriyaki sauce
  • ½ tsp tamari sauce
  • 3 tsp toasted sesame seeds
  • 1½ tsp sesame oil
  • ¼ tsp red pepper flakes
  • 1 head butter lettuce
Instructions
  1. STEP ONE
  2. Peel and finely chop the ginger.
  3. Thinly slice the garlic cloves and green onions.
  4. Cut the ends off of the green beans and discard ends.
  5. Cut the radish and HALF the cucumber into thin matchsticks.
  6. Chop the prunes into 1⁄4-inch diced pieces, add to a medium bowl. Shred the chicken into 2-inch pieces and add to the bowl with the prunes.
  7. Cut the lime in half.
  8. In a small bowl, combine the rice wine vinegar, teriyaki sauce, tamari sauce, the juice from HALF of the lime, and 1½ tsp sesame seeds.
  9. STEP TWO
  10. Heat 1 teaspoon of sesame oil in a medium sauté pan over medium-high heat. Add HALF of the green onions and HALF of the ginger and sauté for 1 minute.
  11. Add the diced prunes and chicken mixture and cook for 2 minutes.
  12. Add the teriyaki and tamari mixture, and sauté until liquid is evaporated.
  13. Remove the mixture from heat; set aside for plating.
  14. Carefully wipe the sauté pan clean and return to medium-high heat.
  15. STEP THREE
  16. Add remaining sesame oil and increase heat to high.
  17. When hot, add the green beans and a pinch of salt.
  18. Cook for 2 minutes, turning and moving beans so they cook quickly and evenly.
  19. Add remaining ginger, and 1 tablespoon of water and cook for 2 minutes.
  20. Stir in garlic and red pepper flakes and cook for 1 minute or until beans are crisp-tender. Stir in remaining sesame seeds.
  21. Keeping the leaves whole, separate the lettuce leaves.
  22. STEP FOUR
  23. Divide the lettuce leaves evenly between two plates.
  24. Fill each leaf with the chicken mixture and garnish with the cucumbers, radishes, and remaining green onions.
  25. Serve the lettuce wraps with the green beans.
  26. Enjoy!
Nutrition Information
Serving size: ⅓ of recipe Calories: 280 Fat: 7 mg Saturated fat: 0.5 mg Carbohydrates: 34 g Sugar: 8 g Sodium: 670 mg Fiber: 6 g Protein: 23 g Cholesterol: 55 mg

We are honored to have partnered with Chef’d and California prunes to create these meals!

Veggie Bean Salad with Dijon Vinaigrette

As registered dietitians, one of the most fun things for us to do is bust myths that many people have in their head when they think of healthy eating and weight loss. In fact, when we give seminars, we often have participants shout out what comes to their mind when they think of healthy eating for weight loss. Guess what words repeatedly come up? “Boring”, “deprivation”, “hungry”, “Celery” and “rice cakes”. Really?!!

 You betcha! That’s what people think! The great news is that these twin, veggie-loving registered dietitians (who also have a big sweet tooth! ;)) and who pride themselves in their healthy eating habits, haven’t eaten a rice cake since they tried one (we found them tasteless and boring!); don’t eat celery that often (there are so many awesome veggies so we’ don’t have so much room to squeeze celery in ;)), and don’t deprive themselves of small portions of their favorite indulgences (a small piece of chocolate is something we enjoy most days!). So, if you follow us around for a day, you’d know that healthy eating doesn’t equal “boring”, “deprivation”, “hungry” and “rice cakes”. And in fact, it’s quite the opposite. And just to give you a taste of what we mean, we’ve created our

Avacado and Lentil Vegan Tacos

Lime Shrimp with Coconut Rice

Grilled Cheese on Crispy Cauliflower Bread

and now this non-ordinary, super satisfying salad!

 Fresh_Bean_Salad_Logo

Looking for a salad that actually feels satisfying and that reaps mega health benefits without feeling like your chowing on a mound of lettuce? Then this recipe has your name written all over it! Bursting with more flavor than your typical bean salad, this recipe has hints of balsamic vinaigrette and Dijon mustard to spice things up. It’s also packed with an assortment of veggies, not to mention a lot of protein to keep you feeling satisfied.

 

Veggie Bean Salad with Dijon Vinaigrette

Veggie Bean_2 

This makes the perfect satisfying snack that can be made in a large batch, stored in the fridge, and saved for later to eat “on demand” 😉 and on-the-go because we know you are busy and will love having a scrumptious, healthy snack to grab!

 

Makes 8 servings (1 cup each)

Ingredients

1, 15.5 ounce can black beans

1, 15.5 ounce can white kidney beans

1, 15.5 ounce can kidney beans

1 stalk of celery, diced (1/2 cup)

1 cup cucumber, diced

1/2 cup red pepper, diced

1/2 cup orange pepper, diced

1/2 cup carrots, cut in coins

 

For dressing:

1/3 cup balsamic vinegar

2 Tbsp extra virgin olive oil

2 Tbsp Dijon mustard

1 Tbsp pomegranate juice

 

Directions:

  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!

 

Nutrition Information Per serving

102 calories, 28 g carbs, 5 g fat, 0.5 g saturated fat, 8 g protein, 194 mg sodium, 8 g fiber

Veggie Bean Salad_1

Veggie Bean Salad with Dijon Vinaigrette
 
Author:
Serves: 8
Ingredients
  • 1, 15.5 ounce can black beans
  • 1, 15.5 ounce can white kidney beans
  • 1, 15.5 ounce can kidney beans
  • 1 stalk of celery, diced (1/2 cup)
  • 1 cup cucumber, diced
  • ½ cup red pepper, diced
  • ½ cup orange pepper, diced
  • ½ cup carrots, cut in coins
Instructions
  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!
Nutrition Information
Serving size: 1 serving Calories: 102 Fat: 5 g Saturated fat: 0.5 g Carbohydrates: 28 g Sodium: 194 mg Fiber: 8 g Protein: 8 g

 

Tex Mex Bean Salsa

At this time last year we were in Texas, soaking up the warmer climate and teaching at the Lake Austin Spa resort where we were teaching nutrition classes around the premise of our latest book, The Nutrition Twins’ Veggie Cure.  So in honor of Texas, we’ve whipped up a delish Tex-Mex recipe just for you!

(Pssst…looking for an easy, healthy, way to squash a sweet craving? Try our healthy Microwave Peanut Butter Chocolate Chip Cookies, which snow balled and led to creations like our Wild Blueberry Cookies, White Chocolate Drizzled wild Blueberry Granola Balls and our Minute Oatmeal Raisin Cookies)

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This dish is packed with fiber from the beans and loaded with phytonutrients and anti-inflammatory compounds from the beans, corn, onions, cilantro and bell peppers—so it’s the perfect addition to veggies (or anything else you’d like to scoop it up with) to help to keep you feel satisfied and pack in the disease fighting nutrients!

 

Tex Mex Bean Salsa

Serves: 25 Serving Size: 1/4 cup

 

Ingredients

1, 16-oz. can black beans

1, 16-oz. can light red kidney beans

1, 16-oz. can pinto beans

1/3 cup chopped green or red onions

1 chopped green pepper

1 chopped red pepper

1 bag frozen corn

1/4 cup chopped cilantro

1 lime, squeezed

 

For Dressing

4 tbsp. sugar (can be more or less depending on taste preference)

1 package taco seasoning (optional)

1/2 cup cider vinegar

1/4 cup vegetable or canola oil (don’t use olive oil)

1 tsp salt

1 tsp pepper

 

Directions

Rinse and drain all beans. Stir in chopped veggies and lime juice. Then combine the dressing ingredients: sugar, taco seasoning, vinegar, oil, salt and pepper, mixing well. Serve as a salad or as a bean dip with vegetables or baked chips. Make a day or so ahead and it will taste even better!

 

Nutrition Facts: 93 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 186 mg sodium, 15 g carbs, 4 g fiber, 3 g sugar, 4 g protein

 

Tex Mex Bean Salsa
 
Author:
Serves: 25
Ingredients
  • 1, 16- oz. can black beans
  • 1, 16-oz. can light red kidney beans
  • 1, 16- oz. can pinto beans
  • ⅓ cup chopped green or red onions
  • 1 chopped green pepper
  • 1 chopped red pepper
  • 1 bag frozen corn
  • ¼ cup chopped cilantro
  • 1 lime, squeezed
  • For Dressing
  • 4 tbsp. sugar (can be more or less depending on taste preference)
  • 1 package taco seasoning (optional)
  • ½ cup cider vinegar
  • ¼ cup vegetable or canola oil (don’t use olive oil)
  • 1 tsp salt
  • 1 tsp pepper
Instructions
  1. Rinse and drain all beans. Stir in chopped veggies and lime juice. Then combine the dressing ingredients: sugar, taco seasoning, vinegar, oil, salt and pepper, mixing well. Serve as a salad or as a bean dip with vegetables or baked chips. Make a day or so ahead and it will taste even better!
Nutrition Information
Calories: 93 Fat: 3 g Saturated fat: 0 g Carbohydrates: 15 g Sugar: 3 g Sodium: 186 mg Fiber: 4 g Protein: 4 g Cholesterol: 0 mg

 

Fiber Rich – Pinto Bean Grilled Cheese!

Who doesn’t love grilled cheese? And who doesn’t love fiber? Well, if you don’t love the latter, you should! (Find out why below) And we’ve found a scrumptious way to marry the two!

Here’s why you should love fiber –it fills you up without calories, it helps to stabilize blood sugar levels and it helps to prevent constipation. It can be found in healthy foods–fruits, veggies, whole grains and legumes. Most people don’t reach the daily recommendations for fiber (25 grams for women and 38 grams for men).

To help you get your fiber rich diet today, try Pinto Bean Grilled Cheese!

(Psst… beans are a great way to boost nutrients & fiber.  If you’re looking to get more beans, we use a lot in our recipes, so use our search feature to find more, like our Tex Mex Bean Salsa   or our  Mac ‘n Cheese Black Bean Burger, just to mention a couple 🙂 )

Pinto Bean Grilled Cheese

Serves: 4

Ingredients

  • 1 14-ounce can pinto beans, low-sodium
  • 3 tablespoons mild salsa
  • 1/2 cup shredded reduced fat cheddar cheese (We personally prefer to go for a low fat cheese which reduces calories by approximately 25 calories per serving compared to the reduced fat version and also cuts saturated fat)
  • 2 tablespoons nonfat plain Greek yogurt
  • 3 scallions, sliced
  • 2 tablespoons chopped fresh cilantro
  • 8 slices sourdough bread

Directions

  1. Combine beans and salsa in a medium bowl. Mash the beans with a fork. Once some of the beans start to form a paste (some can remain whole)combine cheese, yogurt, scallions and cilantro in a small bowl.
  2. Prepare a non-stick skillet by spritzing with olive oil and heating until warm.
  3. Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Then add cheese mixture on top. Cover with the remaining slices of bread.
  4. Grill the sandwiches in a panini maker or skillet until golden brown, flipping once each side if golden, about 4 minutes. Cut in half and serve immediately.

Enjoy!

Serve with a light salad for a healthy lunch!

How do you get your daily fiber?

Nutrition Facts: 310 calories, 5 g fat, 2 g saturated fat, 444 mg sodium, 48 g carbs, 8 g fiber, 3 g sugar, 19 g protein

For more than 100 recipes like this and a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy foods please check out The Nutrition Twins’ Veggie Cure!

 

Fiber Rich – Pinto Bean Grilled Cheese!
 
Nutrition Facts: 310 calories, 5 g fat, 2 g saturated fat, 444 mg sodium, 48 g carbs, 8 g fiber, 3 g sugar, 19 g protein
Author:
Serves: 1
Ingredients
  • 1 14-ounce can pinto beans, low-sodium
  • 3 tablespoons mild salsa
  • ½ cup shredded reduced fat cheddar cheese (We personally prefer to go for a low fat cheese which reduces calories by approximately 25 calories per serving compared to the reduced fat version and also cuts saturated fat)
  • 2 tablespoons nonfat plain Greek yogurt
  • 3 scallions, sliced
  • 2 tablespoons chopped fresh cilantro
  • 8 slices sourdough bread
Instructions
  1. Combine beans and salsa in a medium bowl. Mash the beans with a fork. Once some of the beans start to form a paste (some can remain whole)combine cheese, yogurt, scallions and cilantro in a small bowl.
  2. Prepare a non-stick skillet by spritzing with olive oil and heating until warm.
  3. Spread ⅓ cup of the bean mixture on each of 4 slices of bread. Then add cheese mixture on top. Cover with the remaining slices of bread.
  4. Grill the sandwiches in a panini maker or skillet until golden brown, flipping once each side if golden, about 4 minutes. Cut in half and serve immediately.
  5. Enjoy!
  6. Serve with a light salad for a healthy lunch!