I've been getting my protein via protein shakes. However, add a mini flour tortilla to that with just about anything, 2 oz, in the middle (salmon pack) and I find it to be a satisfying, under 300 calorie meal.
I find black beans can be boring, but are one of my favorite foods. So, I search the web for (tasty black bean dishes) and usually I'm not disappointed. However, Spark has awesome recipes you might try looking there first.
I usually saute onions in olive oil then cook dry black beans from scratch and then put that over rice, I like brown. Double the protein. Portions are small because of the high calories in in the beans and brown rice together.
There are also some pretty awesome meatless vegetarian black bean chili's. Cayenne, chili powder, garlic, salt, comes in handy.
Tomato bean soup is a big hit in our house. It is healthy and filling and uses up my left over beans. I make baked beans once a month in the fall and winter and I use the left overs to make this soup, but you could use canned beans as well turns out just as good. 1 cup water 1 can bean or 2 cups homemade 1 can tomato chili spices to taste top with a little low fat cheese it you like
add everything but cheese to the pot let simmer 5-10 min serve with cheese on top
Dijon Tarragon Chicken Breasts with Balsamic Brussels Sprouts
Dijon Tarragon Chicken Breasts
Romans were probably the first to experiment with the preparation of mustard as a condiment. They mixed unfermented grape juice, known as "must", with ground mustard seeds to make "burning must", mustum ardens — hence "must ard". A recipe for mustard appears in a Roman cookbook from the late 4th or early 5th century, and was intended as a glaze for spit-roasted boar. (Uhh...yum!)
Our more modern Moutarde de Dijon, is a bit simpler (and milder) made from only mustard flour, water, salt and vinegar.
4 servings Active Time: 5 min Total Time: 25 min ________________________________________ o 2 (14oz) cans chicken broth 2 Tbs butter o 4 bnls, sknls chicken breasts 2 Tbs flour o 1 Tbs Dijon mustard 2 Tbs fresh tarragon o Salt and freshly ground black pepper ________________________________________
1. Bring 2 cans chicken broth to a boil. Add chicken to the broth, cover and reduce heat to simmer. Poach chicken 12 minutes. Remove chicken to a plate and pour broth into a large measuring cup or batter bowl. Return the pan to heat and add butter.
2. When butter melts, add flour and cook, whisking with butter, 2 minutes. Slowly pour cooking liquid back into the pan, until appropriately thickened, combining with a whisk. Stir in Dijon mustard and tarragon and season sauce with salt and pepper.
3. Return chicken to the pan and coat with sauce. Simmer 2 or 3 minutes to heat chicken back through and to combine flavors, then place until hot broiler for 2 minutes to brown (optional).
Balsamic Brussels Sprouts 4 servings Active Time: 10 min Total Time: 40 min ________________________________________ o 1 lb Brussels sprouts 2 Tbs olive oil o 1/3 cup balsamic vinegar 1/4 cup sugar o 1/3 cup dried cranberries ________________________________________
1. Preheat the oven to 375 degrees F.
2. Trim/clean the Brussels sprouts (watch video), then cut them in half. Arrange on 2 baking sheets and toss with the olive oil. Roast until brown, 25 to 30 minutes.
3. Combine the balsamic vinegar and sugar in a saucepan. Bring to a boil, then reduce the heat to medium-low and reduce until very thick.
4. Drizzle the balsamic reduction over the roasted sprouts, then sprinkle on the dried cranberries.
Quick Pasta Primavera Long thin pasta (spaghetti, spaghettini, fettucini) 3 different veggies: I like baby carrots, broccoli or cauliflower, zucchini or asparagus; mushrooms, red peppers work too Cheese: feta is great; grated parmesan or other hard cheese works too
I start to prep the veggies when I put the water on to boil. Once it's bubbling I add the pasta, then drop in the veggies as the're ready (sliced in thin strips or florets), hardest first. When the pasta is done, the veggies are cooked. Drain, toss with the cheese and some olive oil, optional add pine nuts or green onion. Yum!
If really hungry (or feeding men) I can grill a split chicken breast or pork chop on the George Foreman grill in the time it takes to do this. A 15-minute meal from start to finish.
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