240 calorie Wrap - Delish

You will need:
whole grain Mission Tortillas
Baby Spinach
1 can Black Beans
and your favorite salsa (i perfer to make my own with rotel and  season mix)

Directions really not needed but I will walk you through just so you get the picture of how great this will taste.
Start with your tortilla (no need to heat it up)
tear about 1/3 c Baby spinach and place in the middle
Layer 2 tbs of Black Beans (I use low sdium Bush's)
top with 1TBS Salsa
Fold up in a wrap and ENJOY!!!!

This has become a new favorite lunch wrap at the Fredin house.  It also keeps well so you can make it ahead of time throw in your lunch box and enjoy while your out and about or at work!

At 240 calories, this is delicious and VERY FILLING!

Beef Stir Fry and Peppers

Ingrediants:
1/4c A1 steak sauce
2tbsp Teriayki sauce
1tbsp sherry cooking wine
1lb flank or bottom round steak, sliced thinly and stripped
2tbsp butter
2 large green peppers, sliced
Hot cooked Brown Rice

Blend steak sauce, teriayki sauce and sherry. In non metal dish pour marinade over steak. Cover and chill at least 2 hours.

In large skillet, over medium heat, cook peppers in butter for about 3 min or until tender. Remove with slotted spoon; reserve.  Add steak with marinade to same skillet ; cook and stir for 8 min or until done. Add peppers back in; heat through.  Serve over rice if desires.

Makes servings for 4

Chicken and White Bean Salad

Vinagrette:
1 medium clove garlic
1/4 tsp salt
5tbs extra virgin olive oil
6tbs orange juice
1/4c white wine vinegar or red wine vinegar
1 tbs Dijon Mustard

Salad:
1 - 15 oz can white beans, rinsed and drained
2 1/2 c cooked chicken breast
2 c Zuchinni or Summer Squash
1/4c feta cheese
1/3c sun dried tomatoes
1 c basil
4 c Fresh Baby Spinach or Romaine

Vinegarette: smash garlic, using a fork mash garlic with 1/4tsp salt in a small bowl to form a paste.  Whisk 5 tbs in of oil. Add orange juice, vinegar and mustard. Whisk until well blended. Set aside at room temperature

Salad: Combine beans, chicken, zuchini, cheese and sun dried tomatoes in a large bowl until well blended. Add basil and 3/4 cup vinegarette; toss until combined. Mix together with spinach or romaine and add the rest of vinegarette.

Nutrition Facts:
Calories: 428
Fat: 23g
Sat Fat: 5g
Mon Sat. 15g
Cholesterol: 79mg
Carbs: 24g
Protein: 34g
Fiber: 8g
Sodium: 667mg
Patassium: 648mg

Eggplant Parmesan for 318 calories

Ingrediants Needed:
2 Large Eggs, lightly beaten
1 tbs water
2 cups whole wheat panko
1/4 grated Parmesan
2 Eggplants , peeled and cut crosswise in to 1/2 thick slices
Cooking Spray

Filling:
1/2 cup basil
1/4 cup grated Parmesan
1/2 tsp red pepper
1 1/2 tsp minced garlic
1/4 tsp salt
1 16 oz container part-skim ricotta cheese
1 large egg

Topping:
1 jar pasta sauce
1/4 tsp salt
8 oz mozzerella

1. Preheat oven to 365
2. To make eggplant: combine 2 large eggs and water in shallow dish.  Combine panko and parmesan in second shallow dish. Dip eggplant in egg mixture and then follow by dipping in panko mixture. Pressing firmly to adhere panko to the eggplant. Place eggplant on a baking sheet coated in cooking spray and cook for 30 min or until golden, turn once at 15 min.
3. To make filling: combine all ingrediants
4. To assemble: spoon 1/2 c pasta sauce in bottom of a baking dish coated with cooking spray. Layer half of slices over the sauce.  Top with about 3/4 c pasta sauce and spread half of ricotta over eggplant and top with a 1/3 c mozzerella.  Repeat layers once ending with about a cup of pasta sauce spread on top.  Bake at 375 for 35 min with foil on top. spread the rest of the cheese on top and bake uncovered for 10 more minutes or until chesse is melted and sauce is bubbly!

Nutrition Facts: Calories: 318
Fat 15.1g
Sat fat 8.2g
Mono Saturated Fat 2.7g
Polysaturated: 0.6g
Protein 19.3g
Carbs: 26.8g
Fiber: 4.8g
Cholesterol: 99mg
Iron: 1.6mg
Sodium: 655mg
Calcium: 365mg