Vegetables, Rolls,

Ingredients

• 4 teaspoons olive oil
• 1 small onion, diced
• 2 cloves of garlic, minced
• 1/2 teaspoon ground cumin
• 1 15-ounce can of low-sodium white beans, rinsed and drained
• 1/2 cup low-sodium chicken broth
• 1/2 teaspoon, plus a pinch, of salt
• 2 cups lightly packed shredded romaine lettuce (about 3 large leaves)
• 1/3 cup fresh cilantro leaves
• 2 teaspoons fresh lime juice
• Freshly ground black pepper
• 4 whole wheat flour tortillas (about 9 inches in diameter)
• 2 cups shredded cooked chicken, skinless (a breast and thigh of a rotisserie chicken)
• 1 jalapeno finely diced
• 1/2 ripe avocado, thinly sliced
• 1/2 cup tomatillo salsa
• 1/2 cup low-fat Greek-style yogurt

Directions

Heat 2 teaspoons of the oil in a medium skillet. Add the onion and cook until translucent, about 3 minutes. Add the garlic and cumin and cook for 30 seconds more. Add the beans, broth and 1/2 teaspoon of salt and cook until warmed through, about 2 minutes. Transfer the bean mixture to the small bowl of a food processor and process until smooth.

Put the lettuce, cilantro, the remaining 2 teaspoons of oil, lime juice, a pinch of salt and a few turns of pepper in a medium bowl and toss to coat.
Wrap the tortillas in paper towel and heat in the microwave for 30 seconds.
To build the burrito, spread 1/3 cup of the bean puree in the center of a warm tortilla. Sprinkle with about 2 teaspoons of jalapeno. Top with 1/2 cup of shredded chicken, then 1/2 cup of the lettuce mixture and 2 slices of avocado. Wrap into a burrito. Repeat with the remaining tortillas.
Serve with the salsa and yogurt alongside.
Serving size: 1 burrito and 2 tablespoons each salsa and yogurt
Per Serving:
Calories 410; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6.6 g, Poly Fat 1.5 g) ; Protein 23 g; Carb 46 g; Fiber 9 g; Cholesterol 35 mg; Sodium 750 mg
Excellent source of: Fiber, Niacin, Protein, Thiamin, Vitamin A, Vitamin C, Vitamin K
Good source of: Folate, Iron, Magnesium, Phosphorus, Potassium, Riboflavin, Selenium, Vitamin B6, Zinc
* Analyzed with "mild salsa" not "salsa verde" as the mild salsa more closely matched the tomatillo salsa nutritionally. The salsa verde in FP had more than 4 times as many calories / sodium.

Steamed Vegetables With Roasted Chickpeas

Ingredients

• 1 small kabocha or buttercup squash (about 2 pounds), seeded and cut into 1-inch-thick wedges
• 1/2 head cauliflower, sliced into florets
• 1 2-inch piece ginger, peeled and thinly sliced
• Kosher salt
• 4 cups snow peas (about 8 ounces)
• 1/2 teaspoon coriander seeds, crushed
• 2 tablespoons toasted sesame oil
• 1 15-ounce can chickpeas, drained and rinsed
• 3 tablespoons unsalted butter
• 4 scallions, thinly sliced
• Freshly ground pepper
• Cooked brown rice, for serving (optional)
• 1/4 cup thinly sliced fresh mint
• Toasted sesame seeds, for garnish

Directions

Place the squash, cauliflower and ginger in a large steamer basket over a saucepan of simmering water and season with salt. Cover and steam until the vegetables are tender, about 25 minutes. Add the snow peas, remove the pan from the heat and keep covered until the peas are crisp-tender, about 5 minutes.

Meanwhile, toast the coriander seeds in a skillet over medium-low heat until fragrant, about 1 minute. Add the sesame oil and increase the heat to medium-high. Add the chickpeas and cook until crisp, about 5 minutes. Add the butter and scallions; remove from the heat.
Divide the vegetables among plates, over rice if desired. Spoon the chickpea mixture on top and garnish with the mint and sesame seeds.

• Per serving (without rice): Calories 368; Fat 16 g (Saturated 6 g);
• Cholesterol 23 mg; Sodium 795 mg; Carbohydrate 46 g; Fiber 11 g; Protein 11 g

Baby Broccoli with Oyster Sauce

Directions

Steam 2 bunches baby broccoli until bright green and tender, 5 minutes. Drizzle with 1 teaspoon sesame oil. Whisk 2 tablespoons oyster sauce with a splash of water and lemon juice and serve with the broccoli for dipping.

Spinach Ricotta Tacos

 

Ingredients

• 8 ounces ricotta (preferably fresh), at room temperature
• 2 tablespoons chopped fresh cilantro
• 3 cloves garlic, chopped
• Kosher salt
• 1 tablespoon vegetable oil
• 1 white onion, sliced into 1/2-inch-thick rings
• 2 (4-ounce) cans sliced green chile peppers, drained
• 2 bunches fresh spinach (about 1 pound), stemmed
• 1/2 teaspoon ground cumin
• 8 to 12 corn tortillas
• Salsa verde, for serving

Directions

Combine the ricotta, cilantro and 1 clove garlic in a medium bowl and season with salt.

Heat the vegetable oil in a large skillet over high heat. Add the onion and cook without stirring until lightly browned, 1 to 2 minutes. Stir and continue cooking until the onion begins to soften, about 2 minutes. Add the chiles, spinach (in batches) and cumin and cook, stirring, until the spinach begins to wilt. Add the remaining 2 cloves garlic and cook until the spinach is completely wilted, about 3 more minutes. Season with salt; transfer to a bowl and keep warm.
Warm the tortillas in a dry skillet or wrap in a damp towel and microwave 1 to 2 minutes. Divide the spinach mixture among the tortillas, top with the ricotta mixture and a spoonful of salsa verde and fold. Serve with more salsa.
Per serving: Calories 315; Fat 12 g (Saturated 5 g); Cholesterol 29 mg; Sodium 381 mg; Carbohydrate 43 g; Fiber 9 g; Protein 12 g