Servings: 8 (1 quesadilla each)

Diet: Vegetarian

Per Serving: 360 Calories | 48g Carbs | 4g Sugar | 7g Fiber | 13g Fat (4g Sat Fat) | 15g Protein | 570mg Sodium

Ingredients

• 2 (15 ounce) cans black beans, no salt added, drained, rinsed and mashed

• 1 (15 ounce) can corn, no salt added, drained and rinsed

• 1 (15 ounce) can diced tomatoes, no salt added, drained

• 1 cup cheddar cheese, shredded

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• 2 tablespoons chili powder

• 8 (8 inch) whole wheat tortillas

• 2 tablespoons oil, divided

Instructions

• In a large bowl, mix the beans, corn, tomatoes, cheese, salt, black pepper
  and chili powder.

• Place ½ cup of the bean mixture on half of a tortilla. Fold tortilla in half and
  pat down so the filling is evenly distributed. Repeat until all the filling is used.

• Heat ½ tablespoon oil in a large skillet over medium high heat. Cook 2
  quesadillas at a time. Cook 3-4 minutes per side or until golden brown. Repeat with
  remaining tortillas.

Ingredient Swap: Any beans will work! Try red, pinto or kidney.

Shopping Tip: Choose low salt/no salt added canned foods. If not available, draining and rinsing can reduce the salt content up to 40%!

Did you know? Beans are a great source of plant protein and fiber!

Servings: 8

Diet: Vegetarian & Gluten-Free

Per Serving: 160 Calories | 5g Carbs | 3g Sugar (0g Added Sugars) | 1g Fiber | 11g Fat (5g Sat Fat) | 10g Protein | 330mg Sodium

Ingredients

• 1 tablespoon unsalted butter

• 1 medium onion, chopped

• 1 medium red bell pepper, chopped

• 1 cup broccoli, chopped

• 8 eggs

• 1 cup 1% milk

• 1 cup shredded cheese

• 1 teaspoon chili powder

• ½ teaspoon salt

• ¼ teaspoon black pepper

Instructions

•  Preheat oven to 400° F. Heat butter in a large oven-proof skillet over medium heat. When butter starts to foam, add onion and sauté until soft, about 5 minutes. Add the bell pepper and broccoli and sauté 5 more minutes.

• In a medium bowl whisk together the eggs, milk, cheese, chili powder, salt and black pepper. Pour the egg mixture into the pan with vegetable mixture.

• Place the pan in the oven and cook for 40 minutes or until lightly golden and puffy on top and the middle is set. Allow it to cool and enjoy with a side salad.

Did you know? Eggs are a good source of high-quality protein and also provide vitamins A, B2, B12
and D, and phosphorus.

Ingredient Swap: Almost any vegetable (fresh, canned or frozen) will work! Try spinach, tomatoes and mushrooms

Servings: 5

Diet: Vegetarian & Gluten-Free

Per Serving: 150 Calories | 12g Carbs | 6g Sugar | 4g Fiber | 8g Fat (2g Sat Fat) | 8g Protein | 330mg Sodium

Ingredients

• 1 tablespoon oil

• 1 small onion, diced

• 1 bell pepper, diced

• 2 cloves garlic, minced

• 1 (28 ounce) can diced tomatoes, no salt added, drained

• 1 teaspoon cumin

• 1 teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 5 eggs

Instructions

• Heat the oil in a large pan over medium heat. Add the onion and peppers cook until soft, about 5-10 minutes. And garlic and cook for 1 more minute.

• Add the tomatoes and spices and bring to a simmer for 5-10 minutes or until a thick sauce forms.

•  Using the back of a spoon, form 5 wells in the sauce. Break eggs directly into the wells, cover and cook for 5-8 minutes, or until the eggs are done to your liking. Serve warm.

Try this! Garnish with fresh cilantro or parsley and serve with pita bread or over brown rice.

Shopping Tip: Choose no salt added canned tomatoes to lower sodium content.