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Game Day Layered Spicy Black Bean Dip

Ingredients

1 medium avocado, pitted (about 1 cup mashed)
1 tablespoon fresh lime juice
1 teaspoon lime zest
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
1 (15-ounce) can low-sodium black beans, rinsed and drained
1 teaspoon Tabasco
1/3 cup chopped red onion, divided
1 cup jarred salsa
1 cup reduced-fat sour cream
1/4 cup chopped tomato
1/4 cup chopped scallionsLarge bag of tortilla chips for serving (such as Food Should Taste Good)

Preparation

Prep Time: 20 Minutes Total: 20 Minutes
1. Mash avocado, lime juice, lime zest, and half of the salt and pepper in a bowl; set aside.
2. Mash beans, Tabasco, and remaining salt and pepper in another bowl.
3. Place black bean mixture on the bottom of a 4-cup crock or glass bowl. Layer avocado mash on top of beans, then sprinkle with 1/4 cup of the red onion. Top with salsa, then with sour cream. Top with chopped tomato, scallions, and remaining red onion.
4. Serve dip with tortilla chips.

Nutritional Information

Calories: 199
Fat: 9.6g
Cholesterol: 12mg
Protein: 6g
Carbohydrate: 23g
Sugars: 2g
Fiber: 6g
Sodium: 345mg
Saturated fat: 2.9g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.1g

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Today’s Featured Fit Girl Recipe Cuban Halibut with Black Bean & Orange Quinoa

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INGREDIENTS:

  • 4 4-oz halibut fillets, skin and bones removed
  • Marinade
  • 1 tsp orange zest
  • 1 tsp lime zest
  • Juice 1/2 lime
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper

QUINOA

  • 1 tsp peanut oil
  • 1/2 cup diced red onion
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1 clove garlic, crushed
  • 1 bunch or bag spinach (9 oz), roughly chopped
  • 1 cup uncooked quinoa
  • 1 cup cooked black beans
  • 1 orange, sectioned with juice
  • 1 tsp orange zest
  • 1/2 cup chopped fresh cilantro

INSTRUCTIONS:

  1. Set oven to broil. Place halibut in a large bowl.
  2. Prepare marinade: In a small bowl, mix together orange and lime zests, lime juice, salt and pepper. Pour marinade over halibut and set aside.
  3. Prepare quinoa: In a large sauté pan, heat oil on medium. Add onion, cumin, oregano, salt, pepper and garlic. Cook for 3 minutes, until spices release their aroma and onion begins to soften. If onion starts becoming too brown, add 1/4 cup water. In batches, add spinach and cook, covered, for 3 to 4 minutes, until slightly wilted. Add quinoa and 2 cups water. Increase heat and bring mixture to a boil, then reduce heat to a simmer. Cook, covered, for 10 minutes. Add beans and cook for 5 more minutes. Then gently mix in orange sections and juice, orange zest and cilantro. Heat through for 1 more minute.
  4. Meanwhile, place halibut and marinade on a baking sheet and broil in oven for about 8 minutes. Serve halibut over quinoa mixture.

Nutrients per serving (1 halibut fillet and 1 1/2 cups quinoa mixture): Calories: 374, Total Fat: 6.5 g, Sat. Fat: 1 g, Omega-3s: 640 mg, Omega-6s: 1,480 mg, Carbs: 47 g, Fiber: 9 g, Sugars: 3 g, Protein: 34 g, Sodium: 640 mg, Cholesterol: 36 mg

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Fit Girl Recipe-Shrimp Scampi Flatbread

Serves: 4
Hands-on time: 20 minutes
Total time: 30 minutes

INGREDIENTS:

  • 3/4 cup chickpea flour
  • 2 tbsp milled flaxseeds
  • 1/4 tsp sea salt
  • Olive oil cooking spray (TIP: When misting a piping-hot skillet as in this recipe, use an oil mister instead of a pressurized container.)
  • 1 tbsp organic unsalted butter
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • 1 lb raw shrimp, peeled, deveined and tails removed
  • 1/4 cup white wine
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup grated low-fat Parmesan cheese
  • 2 tbsp chopped fresh parsley

INSTRUCTIONS:

  1. Arrange 1 oven rack in middle and 1 rack in highest position. Place a 12-inch cast iron skillet on middle rack and heat oven to 450ºF. Heat skillet for 10 minutes.
  2. Meanwhile, in a blender, combine flour, flaxseeds, 1 cup water and salt. Blend until smooth.
  3. Remove skillet from oven and mist with cooking spray. Add flour mixture to skillet, carefully tilting as needed to completely cover bottom. Return to middle oven rack and bake for 10 minutes.
  4. Meanwhile, in a separate skillet, heat butter on medium. Add shallot and sauté, stirring often, until soft, about 3 minutes. Add garlic and sauté until fragrant, about 1 minute. Add shrimp and cook, turning once, until just opaque, 2 to 4 minutes. Increase heat to high and add wine. Cook, stirring, for 2 minutes, until liquid evaporates.
  5. Carefully remove skillet from oven and heat broiler on high. Top crust with tomatoes, shrimp mixture and Parmesan. Transfer to top rack and broil until browned and edges are crisp, about 5 minutes. Sprinkle with parsley and slice into 8 wedges.

Nutrients per serving (2 wedges): Calories: 300, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 19 g, Fiber: 3 g, Sugars: 4 g,  Protein: 31 g, Sodium: 455 mg, Cholesterol: 189 mg

Featured Fit Girl Recipe-Turkey Zucchini Burger with Tahini Sauce

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Taken from cleaneatingmag.com

  • 1 lb lean ground turkey
  • 1 packed cup grated zucchini, squeezed very dry
  • 1/4 cup chopped fresh cilantro leaves, divided
  • 3 tbsp fresh lemon juice, divided
  • 3 cloves garlic, minced, divided
  • 2 green onions, thinly sliced
  • 2 tsp ground cumin, divided
  • 1/2 tsp fresh ground black pepper, divided
  • 1/4 tsp sea salt, plus additional to taste
  • 1/4 cup 2% plain Greek yogurt
  • 2 tbsp tahini
  • 2 plum tomatoes, seeded and diced
  • 1 cup diced English cucumber
  • 1/4 cup diced red onion
  • 2 tbsp chopped fresh mint leaves
  • High-heat cooking oil (such as sunflower, safflower or grape seed oil), as needed
  • Olive oil cooking spray
  • 2 6-inch whole grain pitas, halved
  • 1/3 cup crumbled reduced-fat feta cheese, optional

INSTRUCTIONS:

  1. In a large bowl, combine turkey, zucchini, 2 tbsp cilantro, 1 tbsp lemon juice, 2 cloves garlic, green onions, 1 1/2 tsp cumin, 1/4 tsp pepper and 1/4 tsp salt. Form into 8 1/2-inch thick patties, then transfer to a large, parchment-lined baking sheet. Cover and refrigerate for at least 1 hour or overnight.
  2. Prepare tahini sauce: In a small bowl, combine yogurt, tahini, 1 tbsp lemon juice, remaining 1/2 tsp cumin and 1 clove garlic until smooth, adding up to 3 tbsp water to reach desired consistency. Cover and refrigerate.
  3. Prepare salsa: In a medium bowl, combine tomatoes, cucumber, red onion, mint, remaining 2 tbsp cilantro, 1/4 tsp pepper and and 1 tbsp lemon juice. Season with additional salt. Cover and refrigerate.
  4. Place patties in a pan pre-heated with olive oil and cook until done, turning once.
  5. Divide tahini sauce between pitas. Place 2 patties into each pocket and divide salsa evenly among burgers. Top with feta (if using).

Nutrients per serving (1 pita with 2 patties and toppings): Calories: 330, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 1.5 g, Polyunsaturated Fat: 2 g, Carbs: 32 g, Fiber: 5 g, Sugars: 5 g, Protein: 36 g, Sodium: 503 mg, Cholesterol: 45 mg

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