Roasted Potatoes and Onions

Roasted Potatoes and Onions

This healthier twist on home fries is simple to make and tastes every bit like comfort food! Potatoes are a great source of fiber, potassium and the skin contains a ton of nutrients! Enjoy this side dish as a snack, or paired with a lean protein (I love eating this with grilled chicken) to round out dinner! The best part? Leftovers taste amazing with eggs the next morning!

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Ingredients (serves 3)

5 small (2″ diameter) yukon gold potatoes (red potatoes also work!)

1 small onion, chopped

2 Tbsp extra virgin olive oil

dash salt (to taste)

dash cayenne pepper (to taste)

1/4 tsp ground black pepper

1/4 tsp paprika

nonstick vegetable oil cooking spray

IMG_0512Directions:

1. Preheat oven to 400 degrees.

2. Wash potatoes. Dry thoroughly with paper towel. Chop into eighths.

3. Spray casserole dish with nonstick vegetable oil cooking spray. Add potatoes.

4. Add chopped onions and olive oil. Mix.

5. Add spices. Mix.

6. Bake in oven for 45 minutes – 1 hour, mixing every 15-20 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 301 calories, Fat 10 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 49 g, Fiber 5 g, Sugar 5 g, Protein 6 g, Sodium 70 mg, Calcium 38 mg

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Get Excited About Your Lunchtime Salad!

Beet and Goat Cheese Spinach Salad

Salad can sometimes sound like a snooze – shake things up with this plate of greens! Using spinach instead of lettuce pumps up the nutrient content of this salad, since spinach supplies vitamins A,K,C,E and many of the B vitamins, including folate. Also, spinach is a great source of iron and calcium! The sweet taste of beets with goat cheese and the filling protein in the soybeans make this salad extra satisfying! Also, walnuts offer way more than a satisfying crunch to this salad – walnuts are a great source of omega 3 fatty acids, which help to reduce inflammation. Eat this salad to fuel your body with tons of nutritional goodness!

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Ingredients (serves 1):

2 C spinach

2 medium ready-to-serve beets (skinned, pre-cooked, refrigerated)

1 Tbsp walnuts

2 Tbsp edamame (out of pods, unsalted)

.5 oz chevre (goat cheese), crumbled

1 small cucumber, sliced

1 tsp extra virgin olive oil

1 Tbsp red wine vinegar

Directions:

1. Place spinach on plate. Add edamame, cucumber slices, walnuts and goat cheese.

2. Dice beets. Add to salad.

3. Combine olive oil and vinegar in small cup. Pour over salad. Serve.

*Bringing this salad to work? No problem! Prevent soggyness by investing in a container that has a separate compartment for salad dressing. Just remember to store your lunch in the fridge!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 259 calories, Fat 16 g, Saturated Fat 4 g, Cholesterol 10 mg, Sodium 155 mg, Carbohydrates 21 g, Fiber 6 g, Sugar 11 g, Protein 12 g, Calcium 189 mg.