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Black Bean Spinach Quesadilla [Video] | Recipe

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of the Calories In, Calories Out Cookbook, calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies.

Black Bean Spinach Quesadilla

Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish

Directions

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

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Grilled Honey Lime Chicken with Cowboy Caviar [Video] | Recipe

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber.

Grilled Honey Lime Chicken with Cowboy Caviar

Ingredients

  • 3 1/2 tablespoons lime juice, divided
  • 2 tablespoons honey
  • 2 teaspoons olive oil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, divided
  • 4 (5-ounce or 140 grams per breast) boneless, skinless chicken breasts
  • 1 (15.5-ounce or 440 grams) can reduced-sodium black-eyed peas, rinsed and drained
  • 1/2 cup (80 grams) fresh or frozen and thawed yellow corn, rinsed and drained
  • 1 small (90 grams) ripe tomato, coarsely chopped
  • 1 small (150 grams) avocado, chopped
  • 1/4 medium (30 grams) red onion, chopped
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon ground cumin

Directions

Combine 2 tablespoons lime juice, honey, oil, pepper and 1/8 teaspoon salt in a plastic storage bag or shallow container. Add chicken, tossing to coat. Close the bag or cover, and marinate in the refrigerator 15 minutes up to 2 hours.

Meanwhile, make Cowboy Caviar by combining beans, corn, tomato, avocado, onion, cilantro and cumin in a medium bowl. Stir in the remaining 1 1/2 tablespoons lime juice and 1/8 teaspoon salt.

Preheat a grill or grill pan to medium-high. Grill chicken 5 minutes on each side, or until internal temperature reaches 160°F.

Serve each breast with 3/4 cup Cowboy Caviar.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast + 3/4 cup Cowboy Caviar

Per serving: Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g

Nutrition Bonus: Potassium: 806mg; Iron: 27%; Vitamin A: 2%; Vitamin C: 18%; Calcium: 5% 


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Cheesy Veggie Bake [Video] | Recipe

Increase any picky eater’s vegetable intake by hiding veggies in Food Fanatic’s cheesy broccoli-zucchini egg bake! Shave time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead of spiralizing, and follow instructions as normal.

Cheesy Veggie Bake

Ingredients

  • 4 large zucchini squashes
  • Salt
  • 4 large eggs
  • 1 cup egg whites (about 8 large egg whites)
  • 1/2 cup fat-free plain greek yogurt (certified gluten-free if necessary)
  • Black pepper
  • 2 cups broccoli, chopped into bite sized pieces
  • 2 cups kale, torn and lightly packed
  • 1 1/2 cups reduced-fat shredded cheddar cheese, divided

Directions

Preheat your oven to 350°F and spray a 10-inch Cast Iron skillet with cooking spray. Set aside.

Using the 6mm blade on your spiralizer. Spiralize the zucchinis, so that they turn into long noodles.

Place the zucchini into a strainer set over a large bowl and sprinkle with salt. Let them sit for 20 minutes, stirring around every so often.

While the zucchini noodles sit, whisk together the eggs and egg whites in a large bowl. Add in the Greek yogurt and a pinch of pepper and additional salt. Whisk until smooth and creamy.

Once the zucchini has sat, squeeze out as much excess water as you can. Then, transfer the zucchini noodles onto a paper towel and dry off, again, as much as you can.

Stir the zucchini noodles, broccoli, kale and 1 cup of the cheddar cheese into the egg mixture and mix well.

Pour the mixture into the prepared skillet and spread out evenly. Sprinkle with remaining cheddar cheese.

Bake until the eggs feel set and begin to slightly pull away from the side of the skillet, about 40-45 minutes. Turn your oven to high broil and broil an additional 2-3 minutes or until the top turns golden brown.

Nutrition Information

Serves: 8 |  Serving Size: 1/8 of dish

Per serving: Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

Nutrition Bonus: Potassium: 678mg; Iron: 8%; Vitamin A: 48%; Vitamin C: 114%; Calcium: 40% 

Recipe by Food Fanatic, a gathering of the best food bloggers the internet has to offer in one tasty spot. If you love food, we’re your people. For more delicious recipes, connect with us on Facebook, Twitter and Pinterest.

Original recipe created by Taylor of Food Faith Fitness and published on Food Fanatic.

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Apple Pie Oat Muffins [Video] | Recipe

Combine the nutrition of oatmeal, the comfort of apple pie and the portability of a muffin, and you’ve got the perfect breakfast or snack. Kim’s Cravings‘ apple pie oatmeal muffins are dairy-free and gluten-free — and at 100 calories per serving, you can get your apple pie fix without breaking the calorie bank.

Apple Pie Oat Muffins

Ingredients

  • 2 cups old-fashioned rolled oats (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 2 teaspoons apple pie spice*
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1 medium apple, grated (about 3/4 cup)
  • 1 large egg white
  • 1/4 cup pure maple syrup (or honey)
  • 2 teaspoons pure vanilla extract
  • 1 cup unsweetened vanilla almond milk (or milk of choice)
  • 1/3 cup dried cranberries

Optional Additions:

* No apple pie spice? No problem! You can make your own; just add 1 tablespoon ground cinnamon, 1 teaspoon ground nutmeg, 1 teaspoon allspice and 1/2 teaspoon ground clove. If your spice pantry is spare, just use 2 teaspoons of cinnamon.

Directions

Preheat oven to 350°F. Spray a 12-cup muffin pan with non-stick cooking spray. In a large bowl, stir together oats, baking powder, seasonings and salt.

Add applesauce, grated apple, egg white, maple syrup, vanilla extract, milk and cranberries, plus any optional additions. Stir well to incorporate.

Allow the mixture to set and thicken for about 3-5 minutes before spooning into your muffin pan.

Fill muffin cups almost completely full with batter. The muffins will not rise.

Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving. If you don’t allow these to cool before taking them out of the muffin pan, they will fall apart. I used a knife around the sides to make removal easier. After cooling, they will set well. Store in a covered container in the fridge for about a week or freeze for up to 3 months.

Nutrition Information

Serves: 12 muffins |  Serving Size: 1 muffin

Per serving: Calories: 100; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 287mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 9g; Protein: 3g

Nutrition Bonus: Potassium: 70mg; Iron: 5%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 4% 

Recipe by Kim Lee, the healthy living blogger behind Kim’s Cravings, a blog designed to inspire others to make smart choices when it comes to feeding their bodies. For more from Kim, visit her blog and connect with her on Facebook, Twitter, Instagram and Pinterest.

Original recipe posted on Kim’s Cravings.

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