Black Bean Soup Recipe
Fifteen Minute Black Bean Soup Serving Size: 1 cup or 347g
Servings per Recipe: 5
Freestyle Points per Serving: 1
Calories: 196
Preparation Time: 5 Minutes Ingredients:
1. Olive oil – 1 tablespoon
2. Onion – 1, diced
3. Garlic cloves – 3, minced
4. Ancho chili powder – 1 teaspoon
5. Chicken broth – 14 oz, low sodium
6. Diced tomatoes can – 14 oz
7. Ketchup – 1 tablespoon
8. Worcestershire sauce – 1 teaspoon
9. Canned black beans – 28 oz, drained
10. Cilantro – ½ cup, chopped
11. Lime - 2 Nutrition Information
Fat 4 g
Saturated Fat 1 g
Carbohydrates 36 g
Protein 12 g
Sugar 4 g Instructions:
1. Take a pan and put olive oil in it. Allow it to heat over medium heat. Add onions in it and let it cook for about 5 minutes. Add garlic and cook …show more content…
Cumin – 2 teaspoon
4. Red pepper flakes – ¼ teaspoon
5. Garlic cloves – 2, minced
6. Canned chickpeas – 20 oz, rinsed and drained
7. Sundried tomatoes – ½ cup, chopped
8. Parsley – ½ cup, chopped
9. Fresh mint – 1/8 cup, chopped
10. Lemon – 1, juice and zest
11. Celery stalks – 4, chopped
12. Reduced fat feta cheese – ½ cup
13. Salt to taste
14. Pepper to taste
Nutrition Information
Fat 12 g
Saturated Fat 2 g
Carbohydrates 71 g
Protein 22 g
Sugar 7 g Instructions:
1. Cook the farro as per the package directions.
2. Take a skillet and heat olive oil on a medium heat in it.
3. Add cumin, garlic and red pepper flakes and cook for about a minute. Turn the heat to medium high.
4. Add the sundried tomatoes and chickpeas and cook for 5 minutes until the chickpeas turn brown.
5. Turn the heat off and put parsley, lemon juice, mint and lemon zest in it.
6. Pour it over the farro.
7. Season it with celery and feta cheese.
8. Serve! Buffalo Chicken in a Slow Cooker Serving Size: 282 g
Servings per Recipe: 6
Freestyle Points per Serving: 0
Calories: 165
Preparation Time: 5 Minutes Ingredients:
1. Chicken breast – 2 lb, boneless, skinless
2. Carrots – 2
3. Celery ribs – 2
4. Onion – 1, quartered
5. Garlic cloves – …show more content…
Low sodium chicken broth – 1.5 cups
7. Salt to taste
8. Pepper to taste
9. Buffalo hot sauce – ½ cup Nutrition Information
Fat 2 g
Saturated Fat 0 g
Carbohydrates 5 g
Protein 34 g
Sugar 2 g Instructions:
1. Take the slow cooker and put the chicken breast, whole carrots, whole celery ribs, onion, whole garlic and chicken broth in it. Sprinkle some salt and pepper.
2. Cook for 4 hours on high heat. Keep the vegetables aside. Reserve only 1/3 cup of the cooking liquid.
3. Shred the chicken with the help of two forks.
4. Add the buffalo sauce to the chicken and veggies. Allow it to cook for another 15 minutes.
5. Serve!
Asparagus and Tomato Frittata with Feta Serving Size: 165 g
Servings per Recipe: 6
Freestyle Points per Serving: 3
Calories: 93
Preparation Time: 10
Servings per Recipe: 5
Freestyle Points per Serving: 1
Calories: 196
Preparation Time: 5 Minutes Ingredients:
1. Olive oil – 1 tablespoon
2. Onion – 1, diced
3. Garlic cloves – 3, minced
4. Ancho chili powder – 1 teaspoon
5. Chicken broth – 14 oz, low sodium
6. Diced tomatoes can – 14 oz
7. Ketchup – 1 tablespoon
8. Worcestershire sauce – 1 teaspoon
9. Canned black beans – 28 oz, drained
10. Cilantro – ½ cup, chopped
11. Lime - 2 Nutrition Information
Fat 4 g
Saturated Fat 1 g
Carbohydrates 36 g
Protein 12 g
Sugar 4 g Instructions:
1. Take a pan and put olive oil in it. Allow it to heat over medium heat. Add onions in it and let it cook for about 5 minutes. Add garlic and cook …show more content…
Cumin – 2 teaspoon
4. Red pepper flakes – ¼ teaspoon
5. Garlic cloves – 2, minced
6. Canned chickpeas – 20 oz, rinsed and drained
7. Sundried tomatoes – ½ cup, chopped
8. Parsley – ½ cup, chopped
9. Fresh mint – 1/8 cup, chopped
10. Lemon – 1, juice and zest
11. Celery stalks – 4, chopped
12. Reduced fat feta cheese – ½ cup
13. Salt to taste
14. Pepper to taste
Nutrition Information
Fat 12 g
Saturated Fat 2 g
Carbohydrates 71 g
Protein 22 g
Sugar 7 g Instructions:
1. Cook the farro as per the package directions.
2. Take a skillet and heat olive oil on a medium heat in it.
3. Add cumin, garlic and red pepper flakes and cook for about a minute. Turn the heat to medium high.
4. Add the sundried tomatoes and chickpeas and cook for 5 minutes until the chickpeas turn brown.
5. Turn the heat off and put parsley, lemon juice, mint and lemon zest in it.
6. Pour it over the farro.
7. Season it with celery and feta cheese.
8. Serve! Buffalo Chicken in a Slow Cooker Serving Size: 282 g
Servings per Recipe: 6
Freestyle Points per Serving: 0
Calories: 165
Preparation Time: 5 Minutes Ingredients:
1. Chicken breast – 2 lb, boneless, skinless
2. Carrots – 2
3. Celery ribs – 2
4. Onion – 1, quartered
5. Garlic cloves – …show more content…
Low sodium chicken broth – 1.5 cups
7. Salt to taste
8. Pepper to taste
9. Buffalo hot sauce – ½ cup Nutrition Information
Fat 2 g
Saturated Fat 0 g
Carbohydrates 5 g
Protein 34 g
Sugar 2 g Instructions:
1. Take the slow cooker and put the chicken breast, whole carrots, whole celery ribs, onion, whole garlic and chicken broth in it. Sprinkle some salt and pepper.
2. Cook for 4 hours on high heat. Keep the vegetables aside. Reserve only 1/3 cup of the cooking liquid.
3. Shred the chicken with the help of two forks.
4. Add the buffalo sauce to the chicken and veggies. Allow it to cook for another 15 minutes.
5. Serve!
Asparagus and Tomato Frittata with Feta Serving Size: 165 g
Servings per Recipe: 6
Freestyle Points per Serving: 3
Calories: 93
Preparation Time: 10