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Ingredientes

  • Fruits and vegetables: At least 4.5 cups a day
  • Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week
  • Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
  • Sodium: Less than 1,500 mg a day
  • Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
  • Nuts, legumes and seeds: At least 4 servings a week
  • Processed meats: No more than 2 servings a week
  • Saturated fat: Less than 7% of total energy intake
  • 8 g or less of total fat
  • 2.5 g or less of saturated fat
  • Less than 0.5 g of trans fat
  • 55 mg or less of cholesterol
  • 600 mg or less of sodium
  • I challenge you to try this at home- see what healthy recipe you can come up with, or revamp an original. Your heart will thank you!
  • Chipotle Tilapia Tostadas
  • with Avocado Cilantro SlawINGREDIENTS:
  • 8 corn tortillas
  • 3 (4oz) tilapia fillets
  • 1/2 tablespoon chipotle seasoning
  • 1/2 tablespoon fajita seasoning (I used McCormicks, it is sodium-free)
  • 2 teaspoons cumin
  • 1 1/2 cups canned black beans, rinsed well
  • 3 tablespoons chopped cilantro
  • 2/3 cup yellow tomato, chopped
  • 2 jalepenos, divided, chopped
  • 1/2 cup diced avocado
  • 1/2 cup red onion, sliced thin
  • 3 green onions, white and green parts, chopped
  • juice of 2 limes, divided
  • 1/4 cup shredded, reduced fat mozzarella cheese
  • 1 cup canned crushed tomatillos
  • Fat: 7.8g (1.7g Saturated, 0g Trans Fat)
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