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No Excuses: Eat Your Fruits and Vegetables

9 reasons you're skimping on fruits and vegetables – and how to overcome them.
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Fruit and Vegetable Recipes continued...

16-ounce bag frozen Oriental Style vegetables

2 tablespoons bottled black bean sauce

2 tablespoons water, chicken broth or beer

Garnish:

1 tablespoon toasted sliced almonds or

1 1/2 teaspoons toasted sesame seeds or thinly sliced green onions (just the green part)

  • Begin heating a nonstick wok or large skillet over high heat. When it’s good and hot, add the frozen vegetables and let cook over high heat for about 4 minutes, stirring often.
  • Meanwhile, blend the black bean sauce with water, broth, or beer in a small cup and stir until smooth. When vegetables are just lightly cooked, stir in the black bean sauce and turn off heat. Let sit for about a minute to warm the sauce.
  • Sprinkle toasted almonds, sesame seeds or green onions over the top and serve.

Yield: 4 servings

Per serving (with almond garnish): 89 calories, 4 g protein, 16.5 g carbohydrate, 1.7 g fat, .2 g saturated fat, 0.7 g monounsaturated fat, 0.6 g polyunsaturated fat, 0 mg cholesterol, 6.4 g fiber, 136 mg sodium. Calories from fat: 16%.

 

Spinach Egg White Omelet

WebMD Weight Loss Clinic members: Journal as 2 eggs without added fat + 1 cup vegetables without fat + 1 ounce low-fat cheese (even if you use whole milk cheese)

 Canola cooking spray

1 cup loose frozen chopped spinach (found in bags, not boxes)

1/2 cup Egg Beaters (or other egg substitute)

A few sprinkles freshly ground pepper

Two pinches dried oregano flakes

1 ounce thinly sliced or shredded cheese of choice

1/2 whole tomato, thinly sliced or chopped 

  • Start heating 9-inch nonstick frying pan or omelet pan over medium-high heat. Coat the inside of pan with canola cooking spray. Spread frozen spinach out in the pan and let it heat up for about a minute. Stir to continue cooking for about a minute more.
  • Spread spinach out evenly in the bottom of the pan, then pour 1/2 cup of egg substitute over spinach to form an omelet. Sprinkle pepper and oregano over the top. When the bottom is nicely browned, flip omelet over to cook other side.
  • Lay thinly sliced cheese over the top of half of the omelet. When bottom side is cooked and cheese is melted, fold one-half of omelet over the half topped with cheese. Garnish the top with fresh tomato and serve.

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