Ingredients 2 teaspoons canola oil 1/2 small red onion, diced (1 cup) 1 red bell pepper, seeded and diced 1 cup drained, rinsed canned black beans, preferably low-sodium 1/4 teaspoon chili flakes Salt and freshly ground black pepper 4 eggs and 4 egg whites 1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese Nonstick […]
Corvallis Clinic Health Information Blog
BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches
Ingredients 8 slices center-cut bacon, halved 1 ripe medium avocado 2 tablespoons chopped fresh basil 1 tablespoon mayonnaise ½ teaspoon finely grated or minced garlic ¼ teaspoon salt ¼ teaspoon ground pepper 8 slices sprouted-wheat bread 1 medium tomato, cut into 8 slices 4 romaine leaves 1 cup alfalfa sprouts Directions Step 1 Cook […]
Un-Fried Chicken
Ingredients 1 cup buttermilk 1 tablespoon hot sauce, such as Louisiana Hot Sauce 4 boneless, skinless chicken breasts, cut in half Kosher salt and black pepper 1 1/2 cups multi-grain panko breadcrumbs 3 tablespoons grated Parmesan 1 lemon, quartered, plus 1 tablespoon lemon zest 1 teaspoon red pepper flakes Directions Combine the buttermilk and hot […]
Ham, Swiss and Apple Wraps
Ingredients 1/2 red onion, thinly sliced 1/3 cup low-fat plain yogurt 2 tablespoons chopped fresh dill or parsley 2 tablespoons honey mustard Kosher salt and freshly ground pepper Kosher salt and freshly ground pepper 1 1/2 tablespoons extra-virgin olive oil 4 ounces sliced lean ham (preferably low-sodium), torn into bite-size pieces 3 ounces sliced Swiss […]
Chocolate Mug Cake
Ingredients 3 tablespoons fudgy chocolate “boxed” cake mix 2 tablespoons water 1 tablespoon semi-sweet chocolate chips Preparation Add all ingredients and pour into a microwavable mug or ramekin. Microwave for 50 seconds. Let cool, then dig in. For a tasty topper, add a squirt of whipped topping and dash of cocoa powder, or spread on […]
