Why Take-Out When You Could Dine In?

Whole Wheat Cous Cous With Chickpeas, Edamame and Peanuts in a Peanut Butter Sauce

This take-out inspired dish is filled with peanut butter-y goodness and offers a fun, different way to enjoy vegetarian protein. Filled with fiber, protein and lower in calories and sodium than traditional take-out, this homemade version will become your new busy night go-to dish!

couscous

 

Ingredients (serves 6):

Peanut Butter Teriyaki Sauce:

1/3 C natural, creamy peanut butter

2 Tbsp teriyaki sauce (I like Trader Joe’s Soyaki Sauce)

2 Tbsp rice vinegar

1/4 C water

1/2 tsp hot sauce (I like Cholula or Frank’s Red Hot)

dash crushed red pepper flakes (depends how hot you like it!)

dash ground ginger

*optional: ~1/2 tsp honey to create a sweeter peanut sauce (not included in nutritional analysis)

pb sauce

Peanut Sauce!

Stir Fry:

1 C whole wheat cous cous, dry

1/2 large onion, chopped

1 garlic clove, minced

3/4 C carrots, shredded

1 can (15 oz) garbanzo beans (try to find a brand with no added salt – or rinse and strain beans to remove excess salt)

1/4 C edamame, shelled,  unsalted and ready-to-eat

5 oz baby bok choy (about 4-5 baby bok choy)

2 Tbsp water

1/4 C peanuts, roasted and unsalted (just the kernels)

*Note: Depending on whether or not you use a nonstick skillet, you may want to add either a nonstick vegetable oil spray or a small amount of olive oil to your skillet in the third step (while you add the spoonful of sauce). If adding olive oil, note that 1 Tbsp olive oil has about 120 calories and 14 grams of fat  (this is not accounted for below in the nutritional analysis). 

Directions:

  1. Mix all sauce ingredients in a medium bowl until well-combined. Set aside.
  2. Cook the cous cous according to box directions (I bring 1 C water to a boil, add 1 C dry cous cous, stir, remove from heat, cover and allow to sit for about 5-7 minutes, until all water is absorbed and cous cous is fluffy).
  3. Add a small spoonful of peanut sauce to a large skillet or wok and heat over medium heat. Add onion, garlic, carrots and chickpeas and cook for about 5 minutes, stirring occasionally, until onion is translucent and slightly browned.
  4. Add edamame, baby bok choy and 2 Tbsp water, stir and cover for approximately 3-5 minutes, until baby bok choy is bright green and softened. Add peanuts, stir and cook another 2-3 minutes, uncovered.
  5. Add cous cous and the remaining peanut sauce to skillet and mix all ingredients until well combined. Serve and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 321 calories, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 39 g, Fiber 7 g, Protein 14 g, Sodium 438 mg, Calcium 82 mg

skillet couscous

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A Berry Simple Smoothie Bowl

Blueberry Banana Smoothie Bowl

This make-ahead breakfast is my favorite for busy mornings. Filled with protein, antioxidants and fiber, this tasty bowl packs in a nutritional punch for few calories (and in no time)! I topped mine with granola, but this smoothie is also delicious on it’s in own in a to-go cup on your way out the door.

smoothie bowl

Ingredients (serves 2):

1 ripe banana

3/4 C frozen blueberries

1/4 C natural, creamy peanut butter (I like Smucker’s Natural Creamy Peanut Butter)

1/4 C 0% plain, Greek yogurt

1/2 C milk of your choice

3 ice cubes

Directions:

  1. Blend all ingredients together – I used my Nutri Bullet! (How easy is that?)

*Chill in fridge in sealed container if not consuming immediately. I like to make my smoothie at night and just give it a quick stir in the morning – breakfast made easy! 

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 332 calories, Total Fat 17 g, Saturated Fat 3 g, Cholesterol 3 mg, Carbohydrates 30 g, Fiber 6 g, Protein 13 g, Sodium 154 mg, Calcium 122 mg

*Note: Nutritional analysis uses 1% (low-fat) milk

Cream-Free Creamy Coleslaw!

Creamy Coleslaw

coleslaw

This coleslaw will have you thinking you’re digging into a mayo-filled bowl of slaw, but I swapped Greek yogurt for the traditional sour cream and mayo to give this bowl of veggies some creamy flavor, without all of the calories. A slaw with some protein and calcium for less than 50 calories per serving? Now you can have your slaw and eat it, too!

Ingredients (yields about ten 1/2-cup servings):

5 C shredded broccoli, carrots, cabbage or any other veggie you love! (I like the Trader Joe’s brand “Shredded Broccoli Slaw” package, which comes with 5 C shredded broccoli stalk and carrots – easy!)

1/4 C roasted sunflower seeds, unsalted

1 C 0% fat, plain Greek yogurt

1/3 C red wine vinegar

1/4 tsp salt

1 Tbsp ground black pepper

1 Tbsp onion powder

2 tsp garlic powder

Now just mix with veggies!

Now just mix with veggies!

Directions:

  1. Empty shredded veggies into large mixing bowl. Add sunflower seeds.
  2. In a separate (smaller) bowl, whisk together Greek yogurt, vinegar, salt, pepper, onion powder, garlic powder until well combined. The dressing will have a creamy consistency.
  3. Pour the dressing over the slaw and use tongs to mix all ingredients together so that the slaw is coated with the dressing.
  4. Cover bowl or transfer into an airtight container and chill in the fridge for at least 1-2 hours, or until slaw is slightly wilted. Serve chilled and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving = about 1/2 cup)

Calories 49 calories, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 5 g, Fiber 1 g, Protein 4 g, Sodium 84 mg, Calcium 46 mg

I served my coleslaw with a homemade turkey burger!

I served my coleslaw with a homemade turkey burger!