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Mas Tacos Por Favor.

Nashville, TN

Healthy Tacos

Serves 4

Ingredients

• 4 (6-inch) corn tortillas
• Cooking spray
• ½ cup shredded reduced-fat 4-cheese Mexican blend cheese
• ½ cup black beans, rinsed and drained
• 2 teaspoons olive oil
• 4 large eggs
• ¼ teaspoon black pepper
• ¼ cup fresh pico de gallo
• 2 tablespoons Mexican crema
• ½ ripe peeled avocado, chopped
• ¼ cup fresh cilantro leaves
• 4 lime wedges

Directions

1. Preheat broiler to high.
   
2. Arrange tortillas on a baking sheet; lightly coat tortillas with cooking spray. 
3. Broil 2 minutes; remove pan from oven. 
4. Turn tortillas over. Top each tortilla with 2 tablespoons cheese and 2 tablespoons beans. 
5. Broil 1 minute or until cheese melts. 
6. Remove from oven.
   
7. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. 
8. Crack eggs into pan; cook 2 minutes or until whites are set. 
9. Place 1 egg in center of each tortilla; sprinkle with pepper.
   
10. Top tacos evenly with pico de gallo, crema, avocado, and cilantro. 
11. Serve with lime.

Nutrition Information (Per serving)

Calories: 272; 

Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 206mg; Sodium: 354mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 1g; Protein: 13g

Nutrition Bonus: Potassium: 169mg; Iron: 9%; Vitamin A: 11%; Vitamin C: 9%; Calcium: 18%

Under 250 Calorie Chicken Wraps

Serves: 6

Ingredients:

• 1 cup grape tomatoes, halved
• 3 tablespoons pitted kalamata olives, coarsely chopped
• 2 tablespoons crumbled feta cheese
• 1 ½ tablespoons fresh lemon juice
• 1 tablespoon chopped fresh oregano
• 1 tablespoon olive oil
• 1/8 teaspoon ground red pepper
• 4 ounces shredded skinless, boneless rotisserie chicken breast (about 1 cup)
• 2 Kirby or small cucumbers, chopped
• 6 tablespoons plain hummus
• 6 (8-inch) whole-wheat flour tortillas

Directions:

Place tomatoes, olives, feta, juice, oregano, oil, pepper, chicken, and cucumber in a large bowl; toss to combine.

Spread 1 tablespoon hummus over 1 side of each tortilla. Top each tortilla with about ½ cup chicken mixture. Roll up wraps; cut in half.

Nutrition Information

Serving Size: 1 wrap

Per serving: Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

Nutrition Bonus: Potassium: 161mg; Iron: 12%; Vitamin A: 7%; Vitamin C: 16%; Calcium: 11%

Heart Shaped Banana Oatmeal Cookies

Great for a loved one!

Ingredients:

• Organic banana(s)
  
• Oatmeal
• Frozen fruits if desired

Instructions:

1. Mush up the banana(s) in a bowl until its a smooth consistency 
   
2. Pour in oatmeal and mix. If it’s too little continue adding oatmeal until desired consistency
3. Shape them into hearts and pop them in the oven at around 300 for ~5 minutes
4. Decorate it with frozen fruits!

 Protein Vanilla Smoothie 

This protein smoothie will keep you full for hours

Two servings

Ingredients

• 2 cups unsweetened vanilla almond beverage (such as Silk)
• 1/8 teaspoon kosher salt
• 1 teaspoon pure vanilla extract
• 1 vanilla bean, split and pulp scraped out with a knife
• 6 packets monk fruit extract (such as Monk Fruit in the Raw)
• 1 six-ounce container fat-free Greek yogurt (such as Fage 0%)
• 1 fresh egg white
• 1 cup crushed or small cubes of ice

Instructions

1. Add almond beverage, salt, vanilla extract, vanilla pulp, monk fruit, and yogurt to blender and blend until smooth, about 30 seconds. 
2. Add the egg white and ice and blend until smooth.
   

98.5 calories, 12g protein

Healthy Vietnamese Springrolls

(Recipe below)

Ingredients:

• Rice papers (clear spring roll wrappers)
  
• Rice vermicelli
  
• Lettuce
  
• Fresh mint leaves (optional: Coriander, Thai Basil leaver, shredded cucumbers, shredded carrots, pickles, pineapple, chicken, shrimp, tenderloin, etc. you name it!)
  
• Fish sauce
  
• 3 tablespoons sugar
  
• ¼ cup plus 1 tablespoon Asian fish sauce (preferably from Phu Quoc)
  
• 2 lemons
  
• 2 garlic cloves
  
• 2 fresh Thai chiles (2 to 3 inches; preferably red; including seeds), thinly sliced crosswise
  

Directions:

The dipping sauce: Stir together sugar, lemon juice and fish sauce until sugar is dissolved. Stir in remaining sauce ingredients and your are almost ready to serve. Cut all the vegetables and meat in thin slices to fit in the springrolls.

In the meanwhile fill a pot of boiling water, cook rice vermicelli noodles for 5 minutes, or until tender and cooked through. Drain noodles, rinsing with cold water to remove all starch from noodles.

Assemble the rolls one at a time: wet one rice paper wrapper thoroughly in hot water for a few seconds, shaking off any excess water. Lay the rice paper on a large plate, allowing the paper to sit for one minute to become pliable. Neatly lay down some noodles. On top of the noodles, add torn mint leaves or additional optional ingredients, making sure not to overstuff spring rolls. Fold the the rice paper and pull the edge of the wrapper inwards and continue rolling until you reach the end of the wrapper furthest from you. Repeat with the remaining wrappers and filling. Serve immediately or at room temperature with the dipping sauce.

sweetoothgirl:

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