This recipe will make 4 servings.

Ingredients:

>> 1 lb. skinless chicken breast, cut in bite-size chunks
>> 1 cup chopped onion
>> 4 cloves garlic, minced
>> 2 cups canned crushed tomatoes
>> 1 tsp. oregano
>> 1 tsp. basil
>> 2 cups tomato puree

PREPARE: place chicken pieces in a lightly oiled baking pan. START: Bake 30 minutes at
350 degrees F, then add onion and garlic, stirring to combine. Bake 15 minutes more. Mix in canned
crushed tomatoes, oregano and basil, then turn chicken pieces. Cover with tomato puree and return pan to oven.
COOK: Bake an additional 30 minutes or until chicken is tender.
NUTRITION FACTS (per serving):
212 calories, 30 g protein, 18 g Garbs, 2 g fat, 4 g fiber

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The Health Handbook

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Be weary of premade black bean dips. Most times you’ll find added fat, salt, preservatives, and lack of freshness. Here’s a healthy recipe for a delicious do-it-yourself black bean dip.

Ingredients:

4 cups canned black beans
1 cup tomatoes, chopped 1/2 cup onions, chopped
2 cups fat-free plain yogurt
3 tbsp cumin
2 tsp chili powder
Salt

TO MAKE:

1 Add all ingredients to food processor or blender. Pulse until mixed to desired consistency.

2 Transfer to serving bowl, and cover with plastic wrap. Let chill for 1 to 2 hours before serving.

Photo thanks to: vanesscipes

* Remember, some of these are ONLY the dip and don’t include chips, bread, etc.

Boston Pizza (Canada) - (1) order - 890 calories | 57g Fat | 81g Carbs

Costco Spinach, Artichoke, & Parmesan - (1) box - 2833 Calories | 255g Fat | 28.3g Carbs

T.G.I. Friday’s Tuscan Spinach Dip with vegetables  - (1) order - 590 Calories | 29g Carbs

Healthier Spin. Art.Dip Recipe.

• 1 clove garlic, minced

• 110 oz package thawed, chopped frozen spinach

• 114 oz can artichoke hearts, chopped 1 cup fat-free cream cheese

• 1 cup fat-free plain yogurt

• 1/4 cup grated Parmesan cheese Salt and pepper, to taste

TO MAKE:

• 1 Melt the butter in a large saucepan over medium heat. Stir in garlic, spinach, and artichoke hearts. Cook until tender, about five minutes.

• 2 Mix in cream cheese and yogurt. Add Parmesan, salt, and pepper.

• 3 Cook until thickened, stirring occa­sionally, about 10 to 15 minutes

Take a look at all the different kinds of avocados.

Here’s a recipe to make a healthy alternative to store bought guacamole dip.  It’s not hard to make and only takes a few minutes.

2 avocados
1 medium red onion, minced
2 plum tomatoes, chopped
1 clove garlic, minced
2 tbsp cilantro, chopped 2 tbsp fresh lime juice
Salt and pepper, to taste
TO MAKE: [11 Cut avocados in half, remove pit, and scoop from peel. Place avocado into a mixing bowl, and mash to desired consistency. [21 Stir in onion, tomatoes, garlic, and cilantro. [31 Add lime juice, salt, and pepper. [41 Place plastic wrap directly onto the surface of the guac (this slows browning), and refrigerate until ready to eat.

1/4 c shredded low-fat Cheddar cheese y. c fresh cilantro

1 large egg plus 4large egg whites, beaten

1/4 c diced lean ham

1 large (8") whole-wheat tortilla

In a nonstick skillet coated with cooking spray, saute the diced ham
over medium­ high heat, just until the surface starts to brown. Place
the cooked ham in the tortilla, then add more cooking spray to the
skillet and scramble the eggs together with the cilantro. Add the eggs
to the ortilla, top with the cheese and salsa, and fold. Makes 1 serving

Per serving: 410 calories, 48 9 protein 2, 9 leucine), 33 9 carbohydrates, 11 9 fat, 3 9 fiber

1 large egg, beaten y, tsp salt

4 Tbsp soy sauce 1 lb beef sirloin,

sliced into 2" strips

1 Tbsp sesame oil

1 Tbsp cornstarch

y, tsp crushed red pepper 1 Tbsp chopped qaruc

2 tsp grated resh g nger

2 c rrcts, sliced in 02" stri s 1 8 oz can sliced water

chestnuts, drained

1 medium onion, sliced

Rice Expressions Organic

Brown Rice (This frozen rice is precooked and pac aged in individual microwavable pouches, You can find i a

rice expressions, com.)

In a bowl. combine the egg, the salt, ,. and 1 Tbsp of the soy sauce, and stir

"well. Then add the sirloin strips and set aside to marinate. Next,
heat the oil in a large nonstick skillet while you mix the remaining
soy sauce, the cornstarch, and the crushed red

pepper in a bowl-this is your sauce, to be used later. Once the skillet
is hot, stir-fry the garlic and ginger for about 30 seconds, stirring
continuously.