Place beans in a large bowl; mash with a fork. Place 1 toasted bun, torn, in a food processor; pulse until fine crumbs form. Stir breadcrumbs, cumin, and next 5 ingredients (through egg white) into beans.
Divide and shape bean mixture into 4 (1-inch-thick) patties. Heat oil in a large skillet over medium-high. Add patties to pan; cook 4 minutes on each side or until browned.
Divide cheese evenly among patties; cook 1 minute or until cheese melts. Top bottom halves of remaining 4 buns evenly with patties, pico de gallo, lettuce, and top halves of buns.
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Serves 4 (serving size: 1/2 cup pasta and 3/4 cup sauce)
Cook pasta according to package directions, omitting salt and fat. Drain.
Heat oil in a large nonstick skillet over medium-high. Add sausage; cook 4 minutes, stirring to crumble. Add onion and garlic; cook 3 minutes. Add mushrooms and squash; cook 4 minutes. Stir in tomato paste and oregano; cook 1 minute.
Add broccoli, salt, pepper, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes, breaking up tomatoes with a spoon. Spoon sauce over pasta; top with basil.
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Preheat broiler to high with oven rack in middle position.
Split each pita in half horizontally to get 12 rounds. Arrange rounds, cut side up, on a baking sheet; drizzle with 2 tablespoons oil. Broil 2 to 3 minutes or until lightly toasted.
Heat remaining 1 tablespoon oil in a large skillet over medium-high. Add shallots and garlic; sauté 2 minutes or until browned. Stir in kale; cook 2 minutes or until wilted. Remove pan from heat.
Spread about 2 teaspoons pizza sauce over each pita round; top evenly with kale mixture, cheeses, and tomatoes. Sprinkle evenly with pepper and salt. Broil 4 to 5 minutes or until cheeses are melted.
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6 oz. whole-wheat flour (about 1 1/2 cups)
1/4 cup wheat bran
1 tsp. baking powder
1 tsp. baking soda
1/2 tsp. kosher salt
2 Tbsp. unsalted butter
1 cup plain low-fat yogurt
1/2 cup packed light brown sugar
1 tsp. vanilla extract
1 medium ripe banana, mashed (about 1/2 cup)
1 large egg
Cooking spray
1. Preheat oven to 375°F.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, wheat bran, and next 3 ingredients (through salt) in a large bowl, stirring with a whisk.
3. Melt butter in a small skillet over medium; cook 90 seconds or until browned and fragrant, swirling pan frequently. Combine butter, yogurt, sugar, vanilla, banana, and egg in a bowl. Add yogurt mixture to flour mixture, stirring just until combined. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 375°F for 22 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes. Remove from pan; cool completely on a wire rack.
Our friends at Cooking Light created three tasty variations of these muffins. Check them out!
Cherry-Gingerbread Muffins: Add 1/2 cup chopped dried cherries, 1/3 cup molasses, 1 tsp. ground cinnamon, 1 tsp. ground ginger, and 1/4 tsp. ground allspice to muffin batter. Bake as directed.
Figgy Walnut Muffins: Add 3/4 cup sliced dried figs, 1/2 cup coarsely chopped walnuts, and 1 tsp. ground cinnamon to muffin batter. Bake as directed.
Cranberry, Orange, and Pistachio Muffins: Add 1/2 cup dried cranberries, 1/2 cup chopped unsalted pistachios, 1 1/2 tsp. grated orange rind, and 1/4 cup fresh orange juice to muffin batter. Bake as directed.
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4 ounces sourdough bread, cut into 1/4-inch cubes
2 teaspoons extra-virgin olive oil
4 large eggs
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup lower-sodium marinara sauce
4 teaspoons crumbled feta cheese
2 teaspoons chopped fresh oregano
1. Preheat oven to 375°F.
2. Place bread cubes on a sheet pan; bake at 375°F for 13 minutes or until browned and crisp.
3. Rub 1/2 teaspoon oil into each of 4 (8-ounce) mini cocottes or ramekins to coat inside. Divide bread cubes among cocottes. Crack one egg into each cocotte. Season each egg with 1/8 teaspoon salt and a dash of pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta. Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired.
Have your little chef help with cracking eggs and placing other ingredients in the cocottes/ramekins!
Opt for a different kind of cheese if feta isn’t your thing, such as mozzarella or cheddar.
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12 ounces whole-grain bread, cut into 3/4-in. cubes
2 tablespoons canola oil
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrot
1 large Fuji apple, diced (about 2 cups)
1 cup pecan halves, toasted and coarsely chopped
1/2 cup dried cranberries
1/4 cup chopped fresh flat-leaf parsley
3/4 teaspoon kosher salt
3/4 teaspoon black pepper
2 cups unsalted chicken stock (such as Swanson)
3 tablespoons unsalted butter, melted
2 large eggs
Cooking spray
1. Preheat oven to 400°F.
2. Arrange bread cubes on a rimmed baking sheet. Bake at 400°F for 20 minutes, stirring after 10 minutes. Place bread in a large bowl.
3. Reduce oven temperature to 350°F.
4. Heat oil in a large skillet over medium-high. Add onion, celery, and carrot to pan; sauté 6 minutes. Add apple; cook 4 minutes. Stir in pecans, cranberries, parsley, salt, and pepper. Add apple mixture to bread; toss.
5. Combine stock, butter, and eggs in a bowl. Drizzle over bread mixture; toss. Let stand 15 minutes. Spoon into a 13- x 9-inch glass or ceramic baking dish coated with cooking spray. Bake at 350°F for 25 minutes.
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8 ounces uncooked whole-grain rotini
1/2 pound extra-lean ground sirloin
1/4 cup prechopped yellow onion
1 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1 (14.5-oz.) can unsalted fire-roasted diced tomatoes, drained
1 cup 1% low-fat milk
1 1/2 teaspoons all-purpose flour
3 ounces preshredded reduced-fat cheddar cheese (about 3/4 cup)
3 tablespoons 1/3-less-fat cream cheese
2 tablespoons chopped flat-leaf parsley
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1. Cook pasta according to directions, omitting salt and fat. Drain.
2. Heat a large skillet over medium. Add beef, onion, Worcestershire, and mustard; cook, stirring often, until meat is done, about 5 minutes. Transfer to a bowl; stir in tomatoes.
3. Whisk together milk and flour. Pour mixture into skillet; bring to a boil over high. Add cheeses; stir until cheeses melt. Remove from heat. Stir in pasta and meat mixture. Top with parsley, salt, and pepper.
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