A perfect recipe for my runner friends.

Ingredients

Instructions

Heat 2 teaspoons canola oil in a pot...
Cook 1 diced onion and 1 sliced carrot for minutes...
Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper...
Simmer 20 minutes...
Stir in zest of 1 orange and 1 tablespoon fresh thyme...
Serve with diced avocado...
 
***1 cup of black beans contains 15 grams of fiber…Natural high-fiber foods helps with fullness throughout the day, thus decreasing daily caloric intake and cravings…Studies have also shown that compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, also lowering your caloric intake***

(send me a picture of this recipe and we'll include it on this page)

[by Matthew Kadey M.D.]
 

Nutrition Facts

278 Calories
7 grams Fat
31 grams Carbohydrates
11 grams Dietary Fiber
29 grams Protein

Ingredients

  • 1 cup of egg whites (whipped with some salt, pepper and little bit of milk)
  • 1/2 cup black beans
  • 1/3 cup grape tomatoes, cut into quarters
  • 1/4 teaspoon ground cumin
  • 2 whole wheat tortillas cut in half
  • 1/4 cup shredded pepper jack cheese

Instructions

Spray nonstick skillet with nonstick cooking spray...Heat over medium heat...Add egg white and cook until set but still moist...Add black beans, tomatoes, and cumin and cook 1 to 2 minutes...Spray one side of each tortilla half with nonstick cooking spray and place on cooking sheet, sprayed side down...Spoon 1/2 cup of egg whites on one side of each tortilla, top with 1 tablespoon cheese and fold tortilla over...Broil on high for 2 minutes, with quesadillas 4 to 6 inches from heat, or until tops are lightly browned...Carefully flip to brown other side...

[Running.com]