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Consumer Report recipes with nutritional info

Breakfast
Spinach-Tomato Frittata
In a medium bowl, whisk 2 eggs, 1 tbsp. skim milk, and a pinch of black pepper. Stir in 2 tbsp. grated Parmesan and 1 small tomato, chopped. In a small nonstick pan over medium heat, heat 1 tsp. olive oil. Sauté 1 chopped scallion until softened. Add 2 cups baby spinach and cook until just wilted. Pour egg mixture over spinach and cook, covered, until set, about 2 minutes. Sprinkle with 1 Tbsp. chopped parsley or basil. Serve with an orange wedge.
Nutrition information: 340 calories, 17 g fat:, 5 g sat. fat, 27 g carbs, 16 g sugars, 7 g fiber, 21 g protein, 420 mg sodium
“PB&J” Oatmeal
Boil 1 cup water in a small saucepan. Add ½ cup old-fashioned oats. Cook about 5 minutes over medium heat, stirring occasionally. Remove from heat and stir in 2 tsp. peanut or almond butter. Top with ½ tsp. cinnamon and ½ cup sliced berries. Drizzle with 1 tsp. maple syrup.
Nutrition information: 260 calories, 9 g fat, 1 g sat. fat, 41 g carbs, 10 g sugars, 7 g fiber, 8 g protein, 25 mg sodium
Kale Smoothie With Pineapple and Chia
In a small cup, mix 1 tbsp. chia seeds and ¼ cup almond milk. Refrigerate for 10 minutes allowing the chia seeds to soften. Place 2 cups chopped kale (stems and center ribs removed), 3/4 cup fresh pineapple, ½ cup non fat Greek yogurt, the almond milk/chia mixture, and 1 tsp. honey into a blender. Blend until smooth.
Nutrition information: 250 calories, 7 g fat, .5 g sat. fat, 35 g carbs, 22 g sugars, 9 g fiber, 17 g protein, 150 mg sodium
Lunch
Hummus and Veggie Wrap
Heat grill pan over medium heat. Cut a small zucchini lengthwise into ¼-inch slices and ½ red bell pepper into ½-inch slices. Brush with 1 tsp. olive oil and cook until tender, about 4 minutes on each side. Cool. Spread ¼ cup hummus on a whole-wheat tortilla (about 9 inches wide). Top with veggies, ½ cup baby lettuce leaves, a few thin red onion slices, 1 Tbsp. feta and 1 Tbsp. parsley. Roll up. Serve with ½ cup raspberries.
Nutrition information: 350 calories, 15 g fat, 3 g sat. fat, 50 g carbs, 12 g sugars, 7 g fiber, 14 g protein, 660 mg sodium
Boxed Lunch
In a Bento-style box, put 3 oz. light canned tuna in water, drained, ¼ cup edamame, 1 oz. low-fat Swiss, 4 reduced sodium whole-wheat crackers, and ¼ cup each Kalamata olives and grape tomatoes dressed with 1 tsp. each olive oil and red-wine vinegar and a pinch of oregano, and 1/3 cup fresh cherries.
Nutrition information: 390 calories, 15 g fat, 2 g sat. fat, 29 g carbs, 8 g sugars, 3 g fiber, 36 g protein, 440 mg sodium
Arugula Salad With Avocado, Grapefruit and Chicken
Toss 2 cups baby arugula with ½ grapefruit, peeled and segmented, ½ avocado, peeled and cut into chunks, 3 oz. sliced grilled chicken, 2 tsp. chopped walnuts, 1 Tbsp. pomegranate seeds, and 1 Tbsp. fresh mint leaves. Dress with 1 tbsp. olive oil whisked with 2 tsp. fresh lemon juice and ½ tsp. Dijon mustard.
Nutrition information: 510 calories, 35 g fat, 5 g sat. fat, 24 g carbs, 12 g sugars, 10 g fiber, 31 g protein, 125 mg sodium
Dinner
Black-Bean Bowl
Cook ¼ cup quinoa according to package directions. Meanwhile, toss ½ cup butternut squash cubes with 1 tsp. olive oil, ½ tsp. turmeric, and a pinch each of cumin, salt, and black pepper. Bake on a foil-lined baking sheet at 400° F until tender, about 20 minutes. Heat 1 tsp. olive oil in a skillet over medium heat. Sauté ¼ each of sliced onion and red bell pepper until softened. Add ½ cup black beans and 1 cup chopped baby kale. Heat until kale is just wilted. Place in a bowl with squash, quinoa, 2 Tbsp. chopped cilantro, and 1 Tbsp. pumpkin seeds. Toss with 1 Tbsp. each tahini, lime juice, and water.
Nutrition information: 550 calories, 24 g fat, 3.5 g sat. fat, 68 g carbs, 6 g sugars, 16 g fiber, 20 g protein, 480 mg sodium
Pasta With Swiss Chard and White Beans: Cook 1 cup whole-wheat penne according to package directions. Drain; save 2 Tbsp. of cooking water. In a small skillet over medium heat, sauté 1 clove minced garlic in 1 tsp. olive oil until fragrant. Add 3 chopped sun-dried tomatoes, 2 cups Swiss chard, chopped (tough stems removed), 1/3 cup white beans, and a pinch of crushed red pepper. When chard is just wilted, add pasta and reserved cooking water; toss to coat. Top with 2 Tbsp. grated Parmesan and ½ tsp. of chopped fresh oregano.
Nutrition information: 500 calories, 12 g fat, 3.5 g sat. fat, 84 g carbs, 6 g sugars, 6 g fiber, 22 g protein, 450 mg sodium
Roasted Salmon With Broccoli and Tomatoes
Cook ¼ cup brown rice according to package directions. Heat oven to 400° F. Meanwhile, place a 4 oz. piece of salmon skin side down on a rimmed baking sheet lined with foil. In a small bowl combine ½ chopped scallion (white part only, but save the green part), 1 tsp. olive oil, 1 tsp. reduced sodium soy sauce, ½ tsp. fresh grated ginger, and ¼ tsp. sesame oil. Brush mixture over salmon. Combine 1 cup broccoli florets, ½ cup halved cherry tomatoes, and ½ small chopped shallot in a bowl with 1 tsp. olive oil and a pinch of salt and pepper. Place broccoli mixture on baking sheet with salmon. Bake until salmon is cooked through, about 6-8 minutes. Transfer salmon to a plate and continue cooking broccoli mixture until tender, about 5 minutes more. Place broccoli mixture and rice on plate with the salmon. Top salmon with reserved green part of scallion and serve.
Nutrition information: 470 calories, 19 g fat, 2.5 g sat fat, 45 g carbs, 4 g sugars, 5 g fiber, 31 g protein, 510 mg sodium
Diet Calendar Entry for 14 July 2018:
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1363 kcal
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Fat: 73.60g | Prot: 52.20g | Carb: 135.75g.
Breakfast: Starbucks Hot Chocolate with 2% Milk (Tall), Sargento Colby Jack Cheese Sticks. Lunch: Gatorade Low Calorie G2 Glacier Freeze (Bottle). Dinner: Taco Bell Crunchy Taco, Taco Bell Chalupa Supreme - Beef. more...
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