Egg and Rice Salad

Any hearty brown rice or brown-rice blend works well in this salad. Print Recipe Egg and Rice Salad Course Breakfast, Vegetarian Servings 1 Serving Ingredients 2 tablespoons (1/2 oz) chopped walnuts1/2 cup cooked brown rice1 teaspoon sesame oil1 cup cooked green beans, roughly chopped (3 oz)1/4 teaspoon kosher salt1 ripe plum, thinly sliced (3 oz)freshly ground black pepper, to taste1 […]

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Spicy Southwestern Black Bean Chili

This all-American chili recipe is perfect for an outdoor cookout but can also be made on the stove for a comfort classic on a cold day. Print Recipe Spicy Southwestern Black Bean Chili Course Soup Servings 8 Servings Ingredients 1 jalapeño pepper, chopped1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese6 ounces hot turkey Italian sausage1 teaspoon dried oregano2 cups chopped onion2 […]

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Banana & Almond Butter Toast

This breakfast option couldn’t be simpler, but it packs a nutritional wallop. The rye bread and banana will get you halfway to your daily Resistant Starch goal, and the almond butter adds metabolism-boosting MUFAs. Print Recipe Banana & Almond Butter Toast Servings 1 Serving Ingredients 1 slice rye bread, toasted1 tablespoon almond butter1 banana, sliced Servings 1 Serving Ingredients 1 […]

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Honey Grapefruit with Banana

No need to cut out sweets while watching your weight! Fruit is a great alternative to more fattening sweet treats, and it provides vitamin C and fiber. Bananas are an excellent source of potassium, to boot. Print Recipe Honey Grapefruit with Banana Course Vegetarian Servings 3 Servings Ingredients 1 tablespoon fresh chopped mint1 (24-ounce) jar refrigerated red grapefruit sections (about […]

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Middle Eastern Rice Salad

Transform a bowl of brown rice into a Middle Eastern salad with the addition of chickpeas, mint, cumin, and dates. The flavors really jazz up this healthy side dish. Print Recipe Middle Eastern Rice Salad Course Salad, Vegetarian Servings 4 Servings Ingredients 1/2 Vidalia or other sweet onion, thinly sliced (about 3/4 cup)3 cups cooked brown rice2 tablespoons olive oilfreshly […]

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Energy-Revving Quinoa

This meatless meal of Energy-Revving Quinoa keeps you energized between meals or after a workout. Print Recipe Energy-Revving Quinoa Course Vegetarian Servings 1 Serving Ingredients 1 teaspoon fresh lemon juicePinch of freshly ground black pepper1 cup cooked quinoa1 teaspoon olive oil1 scallion, sliced1/3 cup canned low-sodium black beans, drained and rinsedpinch of salt1 small tomato, chopped Course Vegetarian Servings 1 […]

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Curried Egg Salad Sandwich

The curry adds a health-promoting antioxidant jolt to this traditional comfort dish. To save prep time, batch-cook a dozen eggs at the beginning of each week, so you always have two handles. Print Recipe Curried Egg Salad Sandwich Course Breakfast Servings 1 Serving Ingredients 2 slices rye bread, toasted2 hard-cooked eggs, chopped1/2 cup fresh spinach2 tablespoons plain Greek-style low-fat yogurt1/8 […]

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Greek Yogurt Fruit Parfait

Choose puffed brown rice cereal instead of granola for a skinnier version of a typical parfait. Print Recipe Greek Yogurt Fruit Parfait Course Dessert Servings 1 Serving Ingredients 3/4 cup puffed rice cereal2 tablespoons walnuts and almonds, toasted and chopped3/4 cup fat-free plain Greek yogurt1 tablespoon maple syrup, agave nectar, or honey1 tablespoon ground flaxseed2 cups sliced mixed plums, peaches, […]

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Creamy Avocado Cups

Creamy Avocado Cups Print Recipe Creamy Avocado Cups Course Vegetarian Servings 3 Servings Ingredients 1/4 teaspoon ground cumin1 avocado12 endive leaves1 tablespoon lime juice1 tablespoon chopped fresh cilantro1 tablespoon reduced-fat sour cream or plain yogurt Course Vegetarian Servings 3 Servings Ingredients 1/4 teaspoon ground cumin1 avocado12 endive leaves1 tablespoon lime juice1 tablespoon chopped fresh cilantro1 tablespoon reduced-fat sour cream or […]

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Pan-Grilled Salmon with Pineapple Salsa

Fish is prominent in the Willett plan since it’s a lean protein source. Salmon is particularly good because it contains plenty of heart-healthy fats called omega 3s Print Recipe Pan-Grilled Salmon with Pineapple Salsa Course Dinner Servings 4 Servings Ingredients 1/2 teaspoon salt1 cup chopped fresh pineapple1/8 teaspoon ground red pepper2 tablespoons finely chopped red onionCooking Spray2 tablespoons chopped cilantro4 […]

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