DASH AKA the Dietary Approaches to Stop Hypertension
Spicy Orange Beef & Broccoli Stir-Fry
Ingredients Ingredient Checklist Instructions Checklist Step 1 With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.
Step 2 Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.
Step 3 Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.
Step 4 Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.
Tips Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Per Serving:
238 calories; protein 21.1g; carbohydrates 26.8g; dietary fiber 5.8g; sugars 12g; fat 6.1g; saturated fat 1.6g; cholesterol 39.5mg; vitamin a iu 5623.5IU; vitamin c 231.9mg; folate 165.3mcg; calcium 111.8mg; iron 3mg; magnesium 73.2mg; potassium 1037.8mg; sodium 343.1mg; thiamin 0.3mg.
Exchanges:
2 lean protein, 2 vegetable, 1/2 fat, 1/2 fruit
Seared Scallops with White Bean Ragu & Charred Lemon
Ingredients Ingredient Checklist Instructions Checklist Step 1 Heat 2 teaspoons oil in a large skillet over medium-high heat. Add greens and cook, stirring often, until wilted, about 4 minutes. Stir in garlic, capers and 1/4 teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds. Add beans, broth and wine and bring to a simmer. Reduce heat to maintain a low simmer, cover and cook for 5 minutes. Remove from heat and stir in butter. Cover to keep warm.
Step 2 Meanwhile, sprinkle scallops with the remaining 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until browned on both sides, about 4 minutes total. Transfer to a clean plate. Add lemon halves to the pan, cut-side down, and cook until charred, about 2 minutes. Cut into wedges. Sprinkle the scallops and the bean ragu with parsley and serve with the lemon wedges.
Serving Size:
3 oz. scallops & 1 cup ragu each Per Serving:
255 calories; protein 21.4g; carbohydrates 21g; dietary fiber 5.3g; sugars 1.4g; fat 8.3g; saturated fat 2.6g; cholesterol 34.8mg; vitamin a iu 5997IU; vitamin c 21.7mg; folate 141.4mcg; calcium 110.1mg; iron 3.8mg; magnesium 123.7mg; potassium 853mg; sodium 589.6mg; thiamin 0.6mg.
Exchanges:
2 1/2 lean protein, 1 fat, 1 starch, 1/2 vegetable
Pork Paprikash with Cauliflower "Rice"
Ingredients Ingredient Checklist Instructions Checklist Step 1 Trim fat from meat. Cut meat into bite-size pieces; set aside.
Step 2 Place cauliflower in a food processor. Cover and process with several on/off pulses until cauliflower is evenly chopped into rice-size pieces.
Step 3 Heat 1 tablespoon of the oil in a very large nonstick skillet over medium-high heat. Add cauliflower and 1/8 teaspoon of the salt. Cook 8 to 10 minutes or until golden brown flecks appear throughout, stirring occasionally.
Step 4 Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add meat and onion; cook about 3 minutes or until meat is starting to brown, stirring occasionally. Sprinkle with 1 1/2 tablespoons paprika, ground pepper, and remaining 1/4 teaspoon salt. Cook and stir 1 minute more.
Step 5 Add tomatoes, broth, and banana peppers. Bring to boiling; reduce heat to medium-low. Cook, covered, 5 minutes. Increase heat to medium-high. Cook, uncovered, 4 to 6 minutes or until slightly thickened, stirring frequently. Stir together 1/3 cup sour cream and flour in a small bowl; stir into meat mixture. Cook and stir until thickened and bubbly.
Step 6 Serve meat mixture over cauliflower "rice." If desired, top each serving with 2 teaspoons sour cream and a sprinkle of paprika.
Serving Size:
1 1/4 cups meat mixture and 1 cup cauliflower "rice" Per Serving:
319 calories; protein 30.6g; carbohydrates 23.8g; dietary fiber 10.9g; sugars 10.7g; fat 11.6g; saturated fat 2.9g; cholesterol 79.2mg; vitamin a iu 1300.3IU; vitamin c 78.8mg; folate 106.8mcg; calcium 76.8mg; iron 2.8mg; magnesium 63mg; potassium 1180.2mg; sodium 593.2mg.
Exchanges:
3 1/2 vegetable, 3 lean protein, 1 1/2 fat, 1/2 starch
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Ingredients Ingredient Checklist Instructions Checklist Step 1 Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
Step 2 Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
Step 3 Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.
Step 4 Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3/4 cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.
Nutrition Facts
Serving Size: about 3 cups salad plus 3-4 oz. salmon
Per Serving:
409 calories; protein 31.9g; carbohydrates 18.7g; dietary fiber 5.8g; sugars 7.4g; fat 24.2g; saturated fat 4.2g; cholesterol 62.8mg; vitamin a iu 10301.9IU; vitamin c 109.5mg; folate 145.7mcg; calcium 235.4mg; iron 2.7mg; magnesium 97mg; potassium 1151.6mg; sodium 356.4mg; thiamin 0.2mg.
Exchanges:
4 fat, 3 1/2 lean protein, 2 1/2 vegetable
Pistachio-Crusted Chicken with Warm Barley Salad
Ingredients Ingredient Checklist Instructions Checklist Step 1 Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.
Step 2 Bring 2 cups water and barley to a boil in a small saucepan. Reduce heat, cover and simmer until tender, 10 to 12 minutes. Set aside.
Step 3 Meanwhile, pulse 3/4 cup pistachios, breadcrumbs, orange zest and garlic powder in a food processor until the pistachios are coarsely chopped. Transfer to a shallow dish. Whisk egg white and the remaining 1 tablespoon water in another shallow dish.
Step 4 Place chicken between 2 pieces of plastic wrap. Pound with the smooth side of a meat mallet or heavy saucepan to an even 1/2-inch thickness. Sprinkle the chicken with 1/4 teaspoon salt, coat with the egg mixture and dredge in the pistachio mixture, patting to adhere. Place on the prepared rack. Coat both sides of the chicken with cooking spray.
Step 5 Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.
Step 6 Heat oil in a large skillet over medium heat. Add tomatoes and vinegar. Cook until the tomatoes just start to collapse, about 1 minute. Remove from heat.
Step 7 Drain the barley, if necessary, and stir into the tomatoes along with the remaining 1/4 cup pistachios, 1/4 teaspoon salt and parsley. Serve with the chicken.
Serving Size:
1 cutlet & 1 cup salad each Per Serving:
565 calories; protein 36.1g; carbohydrates 47.3g; dietary fiber 8.9g; sugars 3.8g; fat 27.3g; saturated fat 3.6g; cholesterol 62.7mg; vitamin a iu 1669.3IU; vitamin c 26.6mg; folate 47.5mcg; calcium 73.6mg; iron 3.4mg; magnesium 68.7mg; potassium 780.4mg; sodium 514mg.
Exchanges:
2 1/2 starch, 1/2 veg, 3 1/2 lean meat, 4 1/2 fat
Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Ingredients Ingredient Checklist Instructions Checklist Serving Size:
1 1/4 cup vegetables & 1 piece fish Per Serving:
405 calories; protein 35.4g; carbohydrates 25.9g; dietary fiber 3g; sugars 3.5g; fat 17.4g; saturated fat 2.6g; cholesterol 89.6mg; vitamin a iu 2034.6IU; vitamin c 85.9mg; folate 81.4mcg; calcium 45.7mg; iron 3mg; magnesium 83.6mg; potassium 1426.8mg; sodium 516.6mg.
Mushroom-Swiss Turkey Burgers
Ingredients Ingredient Checklist Instructions Checklist Step 1 Preheat grill to medium-high (400-450 degrees F). Combine oil, garlic and 1/4 teaspoon each pepper and salt in a small bowl. Brush portobello caps with the oil mixture; set aside to marinate at room temperature for 10 minutes.
Step 2 Meanwhile, combine ground turkey, Worcestershire, mustard and the remaining 1/2 teaspoon pepper and 1/4 teaspoon salt in a medium bowl. Gently mix to incorporate. (Do not overmix.) Shape into four 3/4-inch-thick patties and set aside.
Step 3 Oil the grill rack (see Tips). Place the mushrooms, cap-side down, on the oiled grill rack. Grill, covered, until just tender, about 4 minutes per side. Transfer the mushrooms to a plate; cover to keep warm. Oil the rack again; place the turkey patties on the oiled rack. Grill, covered, until the patties are lightly charred and an instant-read thermometer inserted in the center registers 165 degrees F, 4 to 5 minutes per side. Place 1 cheese slice on each patty during the last minute of cooking. Transfer the patties to a plate and let rest for 5 minutes. (If your grill is large enough, grill the portobello caps and the patties at the same time.)
Step 4 Place each patty on the stem side of a portobello cap; top evenly with tomato slices and arugula. Cover with the remaining portobello caps, stem-side down, and serve immediately.
Tips Tips: To prepare portobello mushroom caps, gently twist off the stems of whole portobellos. Using a spoon, scrape off the brown gills from the underside of the mushroom caps. If you prefer, purchase portobello mushroom caps, rather than whole mushrooms.
Oiling a grill rack before you grill foods helps ensure that the food won't stick. Holding a folded paper towel with tongs, dip it in vegetable oil and rub it over the rack. (Do not use cooking spray on a hot grill.)
Per Serving:
332 calories; protein 33.5g; carbohydrates 10.3g; dietary fiber 2.9g; sugars 6g; fat 18.4g; saturated fat 4.4g; cholesterol 93.7mg; vitamin a iu 742.1IU; vitamin c 7.1mg; folate 76.1mcg; calcium 334.6mg; iron 2.4mg; magnesium 62.4mg; potassium 1046.4mg; sodium 503.5mg; thiamin 0.2mg.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Ingredients Ingredient Checklist Instructions Checklist Tips To make ahead: Prepare quinoa (Step 1) and refrigerate for up to 2 days.
Per Serving:
501 calories; protein 12g; carbohydrates 47.3g; dietary fiber 12.9g; sugars 6.7g; fat 31.5g; saturated fat 4.3g; vitamin a iu 7120.5IU; vitamin c 30.2mg; folate 216.1mcg; calcium 111.4mg; iron 3.5mg; magnesium 112.1mg; potassium 844.2mg; sodium 348.5mg.
Beef Stir-Fry with Baby Bok Choy & Ginger
Ingredients Ingredient Checklist Instructions Checklist Step 1 Cut beef with the grain into 2-inch-wide strips. Cut each strip across the grain into 1/4-inch-thick slices. Combine the beef, ginger, soy sauce, 1 tsp. sherry, and cornstarch in a medium bowl; stir until the cornstarch is no longer visible. Add sesame oil and stir until the beef is lightly coated.
Step 2 Combine oyster-flavored sauce and the remaining 1 Tbsp. sherry in a small bowl. Set aside.
Step 3 Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in vegetable oil. Add the beef in an even layer; cook, undisturbed, until it begins to brown, about 1 minute. Using a metal spatula, stir-fry until lightly browned but not cooked through, 30 seconds to 1 minute more. Transfer to a plate.
Step 4 Add bok choy and broth to the pan. Cover and cook until the bok choy greens are bright green and almost all the liquid has been absorbed, 1 to 2 minutes. Return the beef to the pan, add the reserved sauce, and stir-fry until the beef is just cooked through and the bok choy is tender-crisp, 30 seconds to 1 minute.
Tips Equipment: 14-inch flat-bottomed carbon-steel wok or 12-inch stainless-steel skillet
Serving Size:
1 1/4 cups Per Serving:
247 calories; protein 25.5g; carbohydrates 6.3g; dietary fiber 1.1g; sugars 3.1g; fat 12.8g; saturated fat 4g; cholesterol 68.9mg; vitamin a iu 4721.9IU; vitamin c 29mg; folate 53.5mcg; calcium 119.5mg; iron 2.7mg; magnesium 32.7mg; potassium 764.8mg; sodium 568.5mg.
Summer Skillet Vegetable & Egg Scramble
Ingredients Ingredient Checklist Instructions Checklist erving Size:
1 1/2 cups Per Serving:
254 calories; protein 12.4g; carbohydrates 19.7g; dietary fiber 4.3g; sugars 4.5g; fat 14.2g; saturated fat 3.3g; cholesterol 279mg; vitamin a iu 2936.2IU; vitamin c 87.3mg; folate 73.6mcg; calcium 72.5mg; iron 2.8mg; magnesium 33.6mg; potassium 713.8mg; sodium 415mg.
Ingredients Ingredient Checklist Instructions Checklist Step 1 Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.
Step 2 Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.
Per Serving:
322 calories; protein 10.6g; carbohydrates 40.8g; dietary fiber 12.9g; sugars 11.4g; fat 16g; saturated fat 2.4g; vitamin a iu 3893.9IU; vitamin c 44.9mg; folate 259.7mcg; calcium 112.5mg; iron 3.8mg; magnesium 78.9mg; potassium 1238mg; sodium 406.7mg; thiamin 0.4mg.
Exchanges:
2 1/2 fat, 2 starch, 1 1/2 vegetable, 1/2 lean protein
One-Pot Garlicky Shrimp & Spinach
Ingredients Ingredient Checklist Instructions Checklist Step 1 Heat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in lemon juice. Transfer to a bowl and keep warm.
Step 2 Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add shrimp, crushed red pepper and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with lemon zest and parsley.
Per Serving:
226 calories; protein 26.4g; carbohydrates 6.1g; dietary fiber 2.7g; sugars 0.7g; fat 11.6g; saturated fat 1.7g; cholesterol 182.6mg; vitamin a iu 10760.1IU; vitamin c 37mg; folate 222.5mcg; calcium 195.8mg; iron 3.8mg; magnesium 131.4mg; potassium 962.8mg; sodium 444mg.
Exchanges:
3 lean protein, 2 fat, 1 vegetable
Smoked Salmon Stuffed Baked Potatoes
Ingredients Ingredient Checklist Instructions Checklist Step 1 Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Alternatively, bake potatoes at 425 degrees F until tender, 45 minutes to 1 hour.) Transfer to a clean cutting board and let cool slightly.
Step 2 Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don't cut all the way through. Pinch the ends to expose the flesh.
Step 3 Top each potato with some sour cream, tomato, onion, salmon and chives. Serve warm.
Per Serving:
256 calories; protein 11.2g; carbohydrates 42.9g; dietary fiber 3.6g; sugars 3.2g; fat 5.1g; saturated fat 2.6g; cholesterol 18.2mg; vitamin a iu 557.1IU; vitamin c 20.2mg; folate 44.2mcg; calcium 70.7mg; iron 2.3mg; magnesium 63.9mg; potassium 1107.1mg; sodium 230.7mg; added sugar 8g.
Exchanges:
2 medium-fat protein, 2 starch, 1 other carbohydrate
Pan-Seared Steak with Crispy Herbs & Escarole
Ingredients Ingredient Checklist Instructions Checklist Step 1 Sprinkle steak with 1/4 teaspoon each salt and pepper. Heat a large cast-iron skillet over medium-high heat. Add the steak and cook until charred on one side, about 3 minutes. Turn the steak over and add oil, garlic, thyme, sage and rosemary. Cook, stirring the herbs occasionally, until an instant-read thermometer inserted in the thickest part of the steak reaches 125 degrees F for medium-rare, 3 to 4 minutes. Transfer the steak to a plate and top with the garlic and herbs. Tent with foil.
Step 2 Add escarole and the remaining 1/4 teaspoon each salt and pepper to the pan. Cook, stirring often, until the escarole starts to wilt, about 2 minutes. Thinly slice the steak and serve with the escarole and crispy herbs.
Serving Size:
3 oz. meat, 1/2 cup escarole and 1/2 Tbsp. herbs Per Serving:
244 calories; protein 25.5g; carbohydrates 10g; dietary fiber 8.2g; sugars 0.7g; fat 11.8g; saturated fat 2.5g; cholesterol 59.2mg; vitamin a iu 5606.1IU; vitamin c 18.6mg; folate 373.3mcg; calcium 160.1mg; iron 3.7mg; magnesium 60.3mg; potassium 1110.5mg; sodium 393.6mg.
Exchanges:
3 lean protein, 2 vegetable, 1 1/2 fat
Simple Grilled Salmon & Vegetables
Ingredients Ingredient Checklist Instructions Checklist Step 1 Preheat grill to medium-high.
Step 2 Brush zucchini, peppers and onion with oil and sprinkle with 1/4 teaspoon salt. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt.
Step 3 Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes.
Step 4 When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.
Serving Size:
1 1/4 cups vegetables & 1 piece salmon Per Serving:
281 calories; protein 30.2g; carbohydrates 10.6g; dietary fiber 3.1g; sugars 5.9g; fat 12.7g; saturated fat 2.3g; cholesterol 66.3mg; vitamin a iu 3014.1IU; vitamin c 125.4mg; folate 73.8mcg; calcium 84mg; iron 1.5mg; magnesium 64.5mg; potassium 895.7mg; sodium 369.3mg; thiamin 0.2mg.
Exchanges:
4 lean protein, 2 vegetable, 1 1/2 fat
Baked Halibut with Brussels Sprouts & Quinoa
Ingredients Ingredient Checklist Instructions Checklist Step 1 Position racks in upper and lower thirds of oven; preheat to 400 degrees F.
Step 2 Combine Brussels sprouts, fennel, 1 Tbsp. oil, and 1/4 tsp. each salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.
Step 3 Meanwhile, place halibut on another large rimmed baking sheet and top with half of the garlic and the remaining 1/4 tsp. each salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.
Step 4 Meanwhile, combine quinoa, the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
Step 5 Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more. Serve the halibut and vegetables alongside the quinoa mixture.
Serving Size:
3 oz. fish + 1 cup vegetables + 1/2 cup quinoa Per Serving:
406 calories; protein 29.7g; carbohydrates 36.1g; dietary fiber 7.9g; sugars 5.1g; fat 17.1g; saturated fat 5.3g; cholesterol 70.8mg; vitamin a iu 1904.2IU; vitamin c 96.9mg; folate 145.9mcg; calcium 107.9mg; iron 3.8mg; magnesium 126.3mg; potassium 1378.7mg; sodium 560.1mg.
Cheeseburger Stuffed Baked Potatoes
Ingredients Ingredient Checklist Instructions Checklist Step 1 Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Alternatively, bake potatoes at 425 degrees F until tender, 45 minutes to 1 hour.) Transfer to a clean cutting board and let cool slightly.
Step 2 Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don't cut all the way through. Pinch the ends to expose the flesh.
Step 3 Top each potato with some mayonnaise, beef, lettuce, tomato, red onion and cheese. Serve warm. Nutrition Facts
Serving Size:
1 potato Per Serving: 351 calories; protein 19.6g; carbohydrates 43.3g; dietary fiber 6.5g; sugars 2.9g; fat 11.2g; saturated fat 3.7g; cholesterol 49.7mg; vitamin a iu 287.5IU; vitamin c 18.2mg; folate 57.4mcg; calcium 67.5mg; iron 3.5mg; magnesium 68.2mg; potassium 1228.2mg; sodium 349.7mg. Exchanges: 2 1/2 starch, 1 medium-fat protein, 1/2 fat, 1/2 vegetable
Chipotle Chicken Quinoa Burrito Bowl
Ingredients Ingredient Checklist Instructions Checklist Step 1 Preheat grill to medium-high or preheat broiler.
Step 2 Combine chipotles, oil, garlic powder and cumin in a small bowl.
Step 3 Oil the grill rack (see Tip) or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.
Step 4 Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge. Nutrition Facts
Serving Size:
1 burrito bowl, about 2 1/2 cups Per Serving:
452 calories; protein 35.6g; carbohydrates 36.1g; dietary fiber 9.4g; sugars 2.6g; fat 18.7g; saturated fat 3.9g; cholesterol 90mg; vitamin a iu 2274.4IU; vitamin c 7.1mg; folate 159.7mcg; calcium 110.7mg; iron 3.3mg; magnesium 127.2mg; potassium 995.4mg; sodium 461.8mg; thiamin 0.3mg.
Exchanges:
2 fat, 3 1/2 lean protein, 2 starch, 1/2 vegetable
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