1. CHICKEN & BLACK BEAN TOSTADA

Ingredients

• 1 6-inch corn tortilla, baked
  
• 1/4 cup (42.5 g) canned black beans, rinsed and drained
• 6 tablespoons (42.5 g) rotisserie chicken breast meat, shredded 
• 1/4 cup (12.5 g) romaine lettuce, thinly sliced 
• 1/4 cup (65 g) tomato salsa
• 2 tablespoons (15 g) cheddar cheese, shredded

Directions

Top tortilla with black beans, chicken, romaine, salsa and cheese.

Nutrition Information

Serves: 1 | Serving Size: 1 tostada

Per serving: Calories: 233; Total Fat: 7g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 23mg; Sodium: 494mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 22g

Nutrition Bonus: Potassium: 412mg; Iron: 8%; Vitamin A: 33%; Vitamin C: 1%; Calcium: 15%

2. OPEN-FACED STEAK SANDWICH 

Ingredients

• 1 ½ teaspoon (6 g) cooking oil
  
• 1/8 pound (60 g) skirt steak, trimmed
  
• 1/8 medium (14 g) yellow onion, sliced
  
• 1 slice (30 g) Italian bread
  
• 1 slice (30 g) sharp cheddar
  
• 1/4 medium (20 g) bell pepper, sliced
  

Salt and pepper, to taste

Directions

Preheat oven to 425°F and coat a baking sheet with cooking spray. Season steak with salt and pepper.

Preheat a small nonstick skillet, coated with cooking oil, over medium heat. When pan is hot, add the steak. Cook for 3–4 minutes on each side or until steak reaches desired doneness. Set aside until cool; slice thinly.

Sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread to the baking sheet. Top with cheddar cheese. Bake for about 5 minutes until cheese is melted.  

Layer the steak, onions and bell peppers onto bread and serve.

Nutrition Information

Serves: 1 |  Serving Size: 1 open-faced sandwich

Per serving: Calories: 296; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 432mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 20g

Nutrition Bonus: Potassium: 305mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 36%; Calcium: 18%

3. CRANBERRY TURKEY ROLL-UP

Ingredients

• 1 10-inch 100% whole-grain tortilla (about 190 calories)
  
• 2 tablespoons (35 g) canned whole-berry cranberry sauce
  
• 3 thin slices (85 g) deli turkey breast
  
• 1/2 medium (60 g) tomato, halved and sliced
  
• 3 small lettuce leaves, washed
• 1 slice (28 g) Swiss cheese, halved

Directions

Place tortilla on a large plate and microwave for 10–20 seconds.

Spread 2 tablespoons cranberry sauce in center of the tortilla. Layer turkey slices, tomatoes, lettuce and cheese on top leaving a  1–2 inch border.

Fold in the sides of the tortilla, then tightly roll toward the top. Slice and enjoy!

Nutrition Information

Serves: 1 | Serving Size: 1 roll

Per serving: Calories: 392; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 235mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 531mg; Iron: 18%; Vitamin A: 29%; Vitamin C: 46%; Calcium: 28%

4. LOW-CARB BLT WRAP

Ingredients

• 2 slices (20 g) center-cut bacon
  
• 1/4 medium (15 g) lemon
  
• 2 tablespoons (30 g) reduced-fat mayonnaise
  
• 2 large basil leaves, finely chopped
  
• 2 large bibb lettuce leaves
  
• 1 medium (90 g) Roma tomato, thinly sliced
  
• 1 large (50 g) hard-boiled egg, peeled and sliced
• Dash of coarsely ground black pepper

Directions

Cook bacon to desired doneness. Set aside on paper towels to drain excess fat.

Grate 1/8 teaspoon lemon zest into a small bowl. Squeeze about 1/2 teaspoon lemon juice into the same bowl. Stir in mayonnaise and basil.

Spread 1/2 tablespoon mayonnaise mixture on each lettuce leaf. Top with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling and enjoy.

Nutrition Information

Serves: 1 |  Serving Size: 2 lettuce wraps

Per serving: Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g

Nutrition Bonus: Potassium: 121mg; Iron: 6%; Vitamin A: 11%; Vitamin C: 11%; Calcium: 3%

5. PUMPKIN PIE OATMEAL

Ingredients

• 1/2 cup (122 g) low-fat milk
  
• 1/4 cup (60 g) water
  
• 2/3 cup (50 g) quick oats
  
• 3 teaspoons (15 g) canned pumpkin puree
  
• 1/4 teaspoon (1.5 ml) vanilla extract
  
• Dash of salt
  
• Dash of pumpkin pie spice
• 1/2 tablespoon (10.5 ml) honey

Directions

Combine milk and water in saucepan and heat over medium-low heat for 2–3 minutes. Add remaining ingredients, except for the honey, and stir until well combined. Allow the oatmeal to simmer for 2–3 minutes. Add honey and enjoy!

Nutrition Information

Serves: 1 |  Serving Size: 1 cup oatmeal (230 grams)

Per serving: Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g

Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21%

6. 3-INGREDIENT PANCAKES

Ingredients

• 1 large (120 g) ripe banana
  
• 2 large (50 g) eggs 
• 1/2 teaspoon (2.5 ml) cinnamon

Directions

Mash banana with a large spatula until smooth. Add eggs and cinnamon and whisk to incorporate.

Heat a large nonstick pan over medium-low heat and coat with cooking spray.

Use a 1/4-cup measure to portion out pancakes. Cook pancakes for about 1–2 minutes on both sides until bottom is golden brown. Garnish as desired and serve.

Nutrition Information

Serves: 1 |  Serving Size: 2 pancakes

Per serving: Calories: 271; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 141mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 17g; Protein: 14g

Nutrition Bonus: Potassium: 627mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 21%; Calcium: 8%

7. MANGO-PINEAPPLE YOGURT BOWL

Ingredients

• 1 tablespoon (15 ml) unsweetened coconut flakes
  
• 1 cup (245 g) plain low-fat yogurt
  
• 1/4 cup (45 g) diced pineapple, fresh or frozen
  
• 1/4 cup (40 g) diced mango, fresh or frozen
• 2 tablespoons (30 ml) toasted walnut pieces

Directions

In a non-stick pan, toast coconut flakes over medium-high heat until golden brown. Remove and set aside.

Assemble yogurt bowl by layering plain low-fat yogurt, pineapple and mango chunks. Sprinkle with toasted coconut flakes and walnut pieces.

Nutrition Information

Serves: 1 |  Serving Size: 1 yogurt bowl

Per serving: Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g

Nutrition Bonus: Potassium: 802mg; Iron: 6%; Vitamin A: 8%; Vitamin C: 57%; Calcium: 48%

8. 1-MINUTE BERRY PEANUT BUTTER SMOOTHIE

Ingredients

• 3 ounces (80 g) fresh or frozen raspberries
  
• 1 tablespoon (15 ml) reduced-fat milk
  
• 1 tablespoon (15 ml) creamy natural peanut butter
  
• 1/2 teaspoon (2.5 ml) honey
• 1/2 cup ice cubes

Directions

Add all ingredients to a blender and process until smooth.

Nutrition Information

Serves: 1 |  Serving Size: 1/2 cup

Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g

Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2%