Flex Your Appetite

Avocado & Zucchini Burrito

1/4 cup low-fat refried canned beans

1/2 avocado, chopped

1/4 cup zucchini, chopped

2 Tablespoons salsa

1 whole grain tortilla

Wrap beans, avocado, zucchini and salsa in tortilla. Serve room temperature or heat in microwave.

320 calories, 17g fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 600mg sodium, 36g carbohydrate, 11g fiber, 3g sugar, 8g protein.

White Bean & Basil Penne

2 oz (3/4 cup) whole wheat penne, uncooked

1/4 cup canned white beans, rinsed and drained

1.5 cups cherry tomatoes, halved

1 teaspoon olive oil

1/4 cup fresh basil, chopped

1 clove garlic, minced

2 Tablespoons parmesan cheese, grated

Cook pasta according to directions. Toss remaining ingredients in pot (except for parmesan) and warm for about 5 minutes. Top with parmesan.

408 calories, 9g fat, 3g saturated fat, 0g trans fat, 7mg cholesterol, 200mg sodium, 69g carbohydrate, 7g fiber, 0g sugar, 19g protein.

Edamame Stir Fry

1 teaspoon olive oil

1 Tablespoon fresh grated ginger

2 cloves garlic, minced

1/4 cup pineapple (fresh or canned in own juice), finely chopped

1/2 cup frozen edamame (shelled)

1 red bell pepper, chopped

1/2 cup pea pods

1/2 cup cooked brown rice (use pre-cooked microwavable such as Birds Eye TM)

2 Tablespoons chopped almonds

Saute oil, ginger, garlic and pineapple for 3 minutes. Add remaining ingredients for an additional 10 minutes. Serve with almonds on top.

390 calories, 15g fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 20mg sodium, 53g carbohydrate, 11g fiber, 13g sugar, 14g protein.

Dawn Jackson Blatner, RD is a spokesperson for the American Dietetic Association and author of The Flexitarian Diet. For more information visit her website: www.dawnjacksonblatner.com

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