Category: Recipes

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Southwest Breakfast Quesadilla

Ingredients Nonstick cooking spray ¼ cup refrigerated or frozen egg product, thawed 1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend 1 whole-wheat flour tortilla 2 tablespoons shredded part-skim mozzarella cheese 2 tablespoons canned no-salt-added black beans, rinsed and drained 2 tablespoons refrigerated fresh pico de gallo or chopped tomato plus more for garnish Directions […]

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Spinach & Egg Scramble with Raspberries

Ingredients 1 teaspoon canola oil 1 ½ cups baby spinach (1 1/2 ounces) 2 large eggs, lightly beaten Pinch of kosher salt Pinch of ground pepper 1 slice whole-grain bread, toasted ½ cup fresh raspberries Directions Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 […]

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Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

Ingredients 12 large eggs ¼ teaspoon salt ¼ teaspoon ground pepper 2 teaspoons extra-virgin olive oil 1 tablespoon finely chopped seeded serrano pepper ½ teaspoon paprika 2 cups baby spinach 6 (8 inch) whole-wheat tortillas ½ cup shredded pepper Jack cheese Directions Whisk eggs, salt and pepper in a large bowl. Heat oil in a […]

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Scrambled Egg with Tofu

Ingredients 1 large egg ½ teaspoon dried tarragon Dash of hot sauce Pinch of salt Freshly ground pepper, to taste 1 teaspoon extra-virgin olive oil, or canola oil 2 tablespoons crumbled tofu, (silken or regular) Directions Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a […]

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Paprika Baked Pork Tenderloin with Potatoes & Broccoli

Ingredients ¾ pound Yukon Gold potatoes, scrubbed and cut into 1-inch pieces 1 medium red onion, cut into 1 inch pieces 2 tablespoons olive oil, divided ¾ teaspoon salt, divided 4 cups broccoli florets (about 1 lb.) 2 cloves garlic, peeled 1 ½ teaspoons smoked paprika ½ teaspoon ground pepper, divided 2 teaspoons Dijon mustard […]

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Garlicky Shrimp & Spinach

Ingredients 3 tablespoons extra-virgin olive oil, divided 6 medium cloves garlic, sliced, divided 1 pound spinach ¼ teaspoon salt plus 1/8 teaspoon, divided 1 tablespoon lemon juice 1 pound shrimp (21-30 count), peeled and deveined ¼ teaspoon crushed red pepper 1 tablespoon finely chopped fresh parsley 1 ½ teaspoons lemon zest Directions Heat 1 tablespoon […]

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Creamy Garlic Parmesan Chicken

Ingredients 1/2 teaspoon garlic powder 1/2 teaspoon ground pepper 1/4 teaspoon salt plus 1/8 teaspoon, divided 4 (4-ounce) chicken cutlets 1 tablespoon extra-virgin olive oil 1 tablespoon unsalted butter 1 tablespoon finely chopped garlic 1 1/2 tablespoons all-purpose flour 1/2 cup dry white wine 1 1/4 cups whole milk 1/2 cup finely grated Parmesan cheese […]

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Teriyaki Chicken Stir-Fry

Ingredients 2 tablespoons grapeseed oil or other neutral oil, divided 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces 4 cups sliced bell peppers and onions 1 cup chopped fresh pineapple 1/4 cup low-sodium teriyaki sauce 2 cups hot cooked brown rice Directions Heat 1 tablespoon oil in a large nonstick skillet […]

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Mascarpone & Berries Toast

Ingredients 1 slice whole-grain bread, toasted 2 tablespoons mascarpone cheese ¼ cup berries, such as raspberries, blueberries and/or chopped strawberries 1 teaspoon mint leaves Directions Top toast with mascarpone, berries and mint. Originally appeared: EatingWell Magazine, May 2019 How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 lbs your […]

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10-Minute Spinach Omelet

Ingredients 2 large eggs 1 teaspoon extra-virgin olive oil 1 cup spinach 2 tablespoons shredded Cheddar cheese 1 teaspoon chopped fresh dill Directions Whisk eggs in a small bowl. Heat oil in a small nonstick skillet over medium-high heat, tilting to coat the pan. Pour in the eggs and immediately stir with a rubber spatula […]