Southwestern Breakfast Burrito (pictured above)PREP TIME: 5 minutes / TOTAL TIME: 10 minutes / SERVINGS: 4 (one 10" tortilla with 1¼ cups filling per serving) 4 high-fiber whole grain sandwich wraps (10" diameter) 4 egg whites 2 eggs 1 c no-salt-added canned black beans, rinsed and drained ½ green bell pepper, finely chopped ½ red bell pepper, finely chopped ½ sm red onion, finely chopped 2 Tbsp pickled jalapeño chile pepper rings, chopped 1 c shredded reduced-fat Cheddar cheese 3 Tbsp jarred spicy salsa

  1. WRAP the sandwich wraps in aluminum foil and cook for 5 to 7 minutes in a toaster oven on medium or in an oven preheated to 350ºF.2. PLACE the egg whites, eggs, and beans in a medium bowl and whisk until just combined.3. HEAT a larger skillet over medium heat for 30 seconds. Coat with cooking spray. Add the egg mixture. Cook for 1 minute, or until the edges are no longer translucent, then stir with a spatula.4. SPRINKLE the top of the eggs with the green and red bell peppers, onion, chile pepper rings, and cheese. Reduce the heat to low and cover. Cook for 1 minute longer, or until the eggs are cooked through and the cheese is melted.5. SET out the sandwich wraps. Place a quarter of the mixture on each wrap, and divide the salsa among the wraps evenly. Fold in the 2 sides of each wrap to close. Wrap in aluminum foil or serve immediately. NUTRITION (per serving) 383 calories, 23 g protein, 44 g carbohydrates, 11 g fiber, 13 g fat (3 g saturated), 717 mg sodium MORE: 10 Ways To Speed Up Your Metabolism In Just One Day Stuffed Blueberry French Toast PREP TIME: 10 minutes / TOTAL TIME: 20 minutes / SERVINGS: 4 (2 slices bread with ½ cup filling per serving) 2 c blueberries 1 c fat-free milk ½ c 1% cottage cheese ⅓ c sugar 2 lg egg whites 1 lg egg 1 tsp vanilla extract 8 slices firm country-style whole wheat bread 1 Tbsp canola oil
  2. PLACE the blueberries, ½ cup of the milk, the cottage cheese, and sugar in a blender or food processor. Blend until smooth.2. PLACE the egg whites, egg, vanilla extract, and remaining ½ cup milk in a shallow bowl and whisk until smooth.3. DIVIDE the blueberry mixture among 4 of the slices of bread and top with the remaining 4 bread slices.4. HEAT a large skillet over medium heat. Add ½ tablespoon of the oil and place the stuffed bread into the skillet. Cook for 2 to 3 minutes, or until the bread starts to brown.5. DRIZZLE the remaining oil over the top of the bread and turn. Cook for 2 to 3 minutes longer, or until browned and cooked through. Serve immediately or cool on a wire rack. NUTRITION (per serving) 389 calories, 17 g protein, 64 g carbohydrates, 7 g fiber, 7 g fat (0 g saturated), 456 mg sodium MORE:4 Metabolism-Boosting Supplements Ham and Cheese BakePREP TIME:TOTAL TIME:SERVINGS: 10 minutes /  40 minutes /  4 (1½ cups casserole with one 8-oz glass orange or grapefruit juice per serving) ½ cup fat-free milk ½ cup 0% fat plain Greek yogurt 4 eggs 4 egg whites 3 Tbsp ground flaxseed 1 tsp dried oregano 4 oz whole wheat bread, cubed 2 c broccoli florets, chopped 2 scallions or 1 shallot, chopped 2 slices Canadian bacon or ham, chopped (about 1½ ounces) 2 tomatoes, sliced ½ cup (about 4 oz) crumbled feta cheese 8 oz orange or grapefruit juice
  3. PREHEAT the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.2. ADD the bread, broccoli, scallions or shallot, and bacon or ham and stir until the mixture is well coated. Transfer to an 8"x 8" baking dish.3. TOP with the tomatoes and sprinkle with the cheese. Bake for 20 to 25 minutes, or until the cheese is slightly browned and the top of the casserole puffs. Cut into 4 equal portions and serve immediately with 1 glass of orange or grapefruit juice. NUTRITION (per serving) 373 calories, 23 g protein, 48 g carbohydrates, 4 g fiber, 10 g fat (4 g saturated), 652 mg sodium MORE: 10 Brilliant Uses For Egg Shells Barbecue Chicken SaladPREP TIME:TOTAL TIME: SERVINGS: 5 minutes / 10 minutes / 4 (2½ cups lentils with chicken per serving) 1 c French or green lentils, rinsed 2½ c water 1 chipotle chile in adobo sauce 1 Tbsp adobo sauce ¼ c walnuts, toasted and chopped 4 stalks celery, chopped 1 bunch asparagus (about 1½ pounds), cut into 1" pieces 2 grilled chicken breasts, sliced ½ c jarred barbecue sauce
  4. PLACE the lentils, water, chipotle chile, and adobo sauce in a rice cooker and set to cook. Or, if you don’t have a rice cooker, place the lentils, water, chipotle chile, and adobo sauce in a small saucepan, bring to a boil, and cover. Reduce to a simmer for 10 to 15 minutes, or until most of the water is gone and the lentils are almost cooked through.2. ADD the asparagus as soon as the cooker shuts off if you’re using the rice cooker, and steam for 5 minutes. If using the saucepan, add the asparagus once most of the water is gone and cook for 5 minutes longer, or until the asparagus is tender. Remove the lentil mixture from the rice cooker or saucepan and place in a bowl, uncovered.3. PLACE the chicken in a medium bowl and add the walnuts, celery, and barbecue sauce. Stir to coat. Transfer the lentil mixture to a platter and top with the chicken. NUTRITION (per serving) 401 calories, 34 g protein, 48 g carbohydrates, 11 g fiber, 9 g fat (0 g saturated), 528 mg sodium MORE: 9 Slimming Chicken Dishes Cuban SandwichPREP TIME: TOTAL TIME:SERVINGS: 5 minutes /  20 minutes /  1 1 large Portobello mushroom, stem removed ½ tsp olive oil 1 sm red onion, peeled and sliced 1 Tbsp 0% fat plain Greek yogurt 1 Tbsp light mayonnaise 1 Tbsp sweet pickle relish 1 piece (6") whole wheat baguette, cut in half (about 2 oz) 2 oz lean pork loin, sliced 1 slice low-sodium baked ham
  5. SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills.2. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick.3. SPREAD the yogurt, mayo, and relish on 1 side of the baguette and top with the pork and ham. Spoon the onion on top. Cut the mushroom in half and layer it on top of the onion.4. TOP with the remaining piece of baguette and return the sandwich to the griddle or skillet.5. PLACE a sandwich press or another heavy pot on top to compress the sandwich. Remove the sandwich press or heavy pot and cook over low heat for 1 minute total, turning the sandwich once, or until it browns lightly. Serve immediately or wrap in aluminum foil and refrigerate until ready to serve. NUTRITION (per serving) 394 calories, 24 g protein, 52 g carbohydrates, 6 g fiber, 9 g fat (1g saturated), 749 mg sodium MORE: 6 Slimmed-Down Sandwiches Miso Beef and NoodlesPREP TIME:TOTAL TIME:SERVINGS: 5 minutes /  25 minutes /  4 (3 cups, including noodles and beef, per serving) ½ lb flank steak, thinly sliced 2 Tbsp mellow white miso paste 4 garlic cloves, minced ¼ c cilantro, chopped 1 Tbsp canola oil 2 carrots, peeled and thinly sliced 4 scallions, chopped ½ lb shiitake mushrooms, thinly sliced (discard stems) 2 c low-sodium beef broth 2 c water 6 oz Asian noodles, such as udon or ramen, cooked according to package directions 2 c packed baby spinach leaves
  6. PLACE the flank steak on a plate. Rub the miso, garlic, and cilantro over the meat and set aside.2. HEAT a large stockpot over high heat. Add the oil. Add the steak and cook for 2 to 3 minutes, or until the meat begins to brown on the outside but is still pink. Transfer to a plate.3. ADD the carrots, scallions, and mushrooms and continue to cook over high heat for 3 to 4 minutes, stirring often, or until the mushrooms start to soften. Add the broth and water.4. REDUCE the heat to low, add the noodles, and cover. Cook for 2 to 3 minutes longer, stirring occasionally, or until the noodles are cooked through.5. ADD the spinach leaves, which will wilt immediately. Return the meat to the pot and serve immediately. NUTRITION (per serving) 398 calories, 25 g protein, 56 g carbohydrates, 7 g fiber, 8 g fat (1 g saturated), 659 mg sodium MORE: 10 Healthy Recipes With Ramen Noodles Twice-Cooked Potato Skins PREP TIME: 15 minutes / TOTAL TIME: 45 minutes / SERVINGS: 4 (4 potato skins with filling, along with 2 cups romaine lettuce per serving) 4 lg baking potatoes (about 2 lb) 2 c baby spinach, thinly sliced ½ c fat-free Greek yogurt ⅓ cup reduced-fat sour cream 1 tsp hot sauce 1 Tbsp olive oil 4 oz turkey bacon, chopped ¼ lb 7% lean ground turkey ½ tsp garlic powder 2 Tbsp dried onion ½ c crumbled feta cheese 4 scallions, thinly sliced 8 c shredded romaine lettuce MORE: 8 Grab-And-Go Proteins That Fill You Up
  7. FILL a large stockpot with 3" water. Bring to a boil. Add the potatoes and cook for 15 minutes, or until fork-tender.2. REMOVE the potatoes and transfer to a cutting board. Cut in half lengthwise, scoop out the centers, and place the filling into a large bowl.3. ADD the spinach, yogurt, sour cream, and hot sauce. Mash with a fork to break up the potatoes until fairly smooth and set aside.4. PREHEAT the oven to 400ºF. Warm the oil in a medium skillet over medium heat. Add the skins and cook for 2 to 3 minutes per side, or until brown. Transfer to a baking sheet lined with aluminum foil.5. ADD the bacon, turkey, garlic powder, and dried onion to the same skillet. Cook for 4 to 5 minutes, stirring often until it’s no longer pink.6. SPOON the turkey mixture over the hollow side of the skins. Top with the mashed-potato mixture and scatter with the cheese and scallions. Bake for 10 to 15 minutes, or until the topping is hot. Serve immediately over the lettuce. NUTRITION (per serving) 398 calories, 32 g protein, 25 g carbohydrates, 5 g fiber, 11 g fat (4 g saturated), 539 mg sodium MORE: 10 Mind-Blowing Baked Potato Recipes Cookie Crunch Smoothie PREP TIME: 5 minutes / TOTAL TIME: 10 minutes / SERVINGS: 1 (2 cups per serving) ¾ c fat-free milk 1 banana 4 ice cubes 3 chocolate cookie wafers 2½ Tbsp ground flaxseed 2 tsp sugar ½ tsp vanilla extract PLACE the milk, banana, ice cubes, chocolate wafers, flaxseed, sugar, and vanilla extract in a blender. Blend until smooth and serve immediately. NUTRITION (per serving) 398 calories, 12 g protein, 64 g carbohydrates, 9 g fiber, 11 g fat (1 g saturated), 222 mg sodium