THE CRAVING: Something Sweet
THE FOOD FIX: BANANA-CHOCOLATE MILKSHAKE
INGREDIENTS
➤ 1 medium banana, frozen
➤ ¾ cup ice-cold nonfat milk
➤ 1¼ cups regular chocolate ice cream (not premium)
➤ ½ tsp chocolate syrup
DIRECTIONS
➤ In a blender, combine banana and milk until smooth and frothy. Pour into a tall glass. Top with chocolate ice cream. Drizzle with chocolate syrup.
MAKES 1 SERVING
Nutrition facts: 543 calories / 20 g fat (12 saturated) / 245 mg sodium / 4g fiber / 14 g protein
THE CRAVING: Red Meat
THE FOOD FIX: CHEESEBURGER
INGREDIENTS
➤ ½ medium onion, finely diced
➤ 1 tsp olive oil
➤ 1 cup finely diced portobello mushrooms
➤ 1 tsp balsamic vinegar
➤ 1 slice homestyle white bread, crusts trimmed
➤ 1 tsp granulated garlic
➤ ¼ tsp paprika
➤ 1 lb 93-percent-lean ground beef (7 percent fat)
➤ Nonstick cooking spray
➤ 4 Tbsp shredded cheddar
➤ 1 cup baby greens
➤ 4 whole-wheat hamburger buns
➤ 1 medium tomato, thinly sliced
➤ 1 small onion, thinly sliced
DIRECTIONS
➤ In a small nonstick frying pan, sauté the diced onion in oil over medium heat until translucent, about 5 minutes. Add mushrooms and saute for 1 minute, shaking pan. Turn heat up to high and add balsamic vinegar. Cook on high until vinegar is absorbed, about 30 seconds. Transfer to a large bowl and let cool.
➤ Meanwhile, place bread in a food processor and pulse until crumbs are formed. Transfer bread crumbs to bowl with mushroom mixture. Add garlic, paprika, and beef. Using your hands, gently incorporate mushroom mixture into beef. (Don’t overhandle the meat.)
➤ Form into 4 patties, about 3 inches wide and 1 inch thick. Set a large frying pan on medium-high heat and lightly coat with nonstick spray. Place burgers in pan and cook for 5 minutes. Flip burgers and cook for 4 minutes more. Top each burger with a tablespoon of shredded cheddar. Cover frying pan and cook burgers an additional 2 minutes, until cheese has melted.
➤ Place about ¼ cup baby greens on each bun bottom, then top with tomato and onion. Place burger over onion and cover with bun top.
MAKES 4 SERVINGS
Nutrition facts: 462 calories / 17 g fat (6 saturated) / 700 mg sodium / 4 g fiber / 50 g protein
THE CRAVING: TartTastes
THE FOOD FIX: CHICKEN SPINACH SALAD
INGREDIENTS
Dressing:
➤ 4 Tbsp frozen apple-juice concentrate, thawed
➤ 2½ Tbsp balsamic vinegar
➤ 2 Tbsp Dijon mustard
Salad:
➤ 1 tsp plus 1½ teaspoons olive oil, divided
➤ 1 tsp dried thyme
➤ 4 4-oz boneless, skinless chicken breasts, cut into bite-size pieces
➤ Salt and pepper to taste
➤ 12 cups spinach leaves, torn
➤ 2 ripe pears, cored and thinly sliced
➤ ½ cup golden raisins
➤ 12 pecan halves, toasted and coarsely chopped
➤ 2 Tbsp pasteurized goat cheese, crumbled
DIRECTIONS
➤ To make the dressing: Whisk together apple-juice concentrate, vinegar and mustard in a small bowl. Set aside. To make the salad: Warm 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add thyme and chicken; sauté for 4 minutes. Reduce heat to low and stir in dressing. Slowly stir in remaining 1½ teaspoons oil and season with salt and pepper. Turn off heat and cover skillet for 1 minute.
➤ Divide spinach among four plates and top with pears. Spoon a portion of the hot chicken mixture over each salad; top with raisins, pecans, and cheese.
MAKES 4 SERVINGS
Nutrition facts: 432 calories / 16 g fat (4 saturated) / 276 mg sodium / 7 g fiber / 38 g protein
THE CRAVING: Salty Snacks
THE FOOD FIX: CHICKPEA "CHIPS"
INGREDIENTS
➤ 2 15-oz cans chickpeas, drained
➤ 1 Tbsp extra-virgin olive oil
➤ 2 tsp Cajun spice mix
➤ 1 tsp granulated garlic
➤ ½ tsp dried oregano, crumbled
DIRECTIONS
➤ Preheat oven to 450° F. Place chickpeas and olive oil in a resealable plastic bag. Close bag and shake until chickpeas are coated with oil. (Not all the oil will be absorbed.) Place oiled chickpeas on a rimmed cookie sheet, then roast, occasionally turning with a spatula, until golden and crisp, about 45 minutes. Transfer roasted chickpeas to a serving bowl and toss with remaining ingredients. For best crunch, serve immediately.
MAKES 4 SERVINGS
Nutrition facts: 235 calories / 7 g fat (1 g saturated) / 512 mg sodium / 10 g fiber / 10 g protein
THE CRAVING: Comfort Food
THE FOOD FIX: TWO-POTATO MASH
INGREDIENTS
➤ 3 medium Yukon Gold potatoes, peeled and cut into ¾ -inch cubes
➤ 2 medium sweet potatoes, peeled and cut into ¾ -inch cubes
➤ 5 garlic cloves, peeled
➤ ½ cup low-fat buttermilk
➤ 1 Tbsp butter, cut into 4 pieces
DIRECTIONS
➤ Fill a large stockpot with 3 inches of water, place a steamer basket in pot, and bring water to a boil. Reduce heat to low; place all the potatoes and garlic cloves in steamer basket and cover. Cook until tender, about 15 minutes. Run potatoes and garlic cloves through a food mill (or mash by hand) into a medium saucepan set over low heat. Add ¼ cup buttermilk and stir until incorporated. Add more buttermilk until desired consistency is reached. Toss in butter pieces, stir, and serve immediately.
MAKES 4 SERVINGS
Nutrition facts: 207 calories / 3 g fat (2g saturated) / 71 mg sodium / 4 g fiber / 5 g protein
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