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Total: 38 min

Active: 38 min

Yield: 4 servings, serving size 1 burrito

Nutrition Info

Total: 38 min

Active: 38 min

Yield: 4 servings, serving size 1 burrito

Nutrition Info

1. Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

2. Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream (or yogurt) and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

Excellent source of: Protein, Fiber, Vitamin A, Vitamin C, Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium

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WATCH Total: 38 min Active: 38 min Yield: 4 servings, serving size 1 burrito Nutrition Info Nutritional Analysis Per Serving Calories 460 Total Fat 20 grams Saturated Fat 6 grams Cholesterol 235 milligrams Sodium 860 milligrams Carbohydrates 51 grams Dietary Fiber 12 grams Protein 23 grams Total: 38 min Active:

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Get Swordfish with Tomatoes and Capers Recipe from Food Network

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Level: Easy

Total: 21 min

Yield: 4 to 6 servings

Nutrition Info

Level: Easy

Total: 21 min

Yield: 4 to 6 servings

Nutrition Info

Fish sticks:

Dipping Sauce:

1. Preheat the oven to 450 degrees F.

2. Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.

3. Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.

4. Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.

5. For the Dipping Sauce:

6. Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

7. Arrange the fish sticks on a serving platter and serve with the dipping sauce.

The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.

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Get Parmesan Fish Sticks Recipe from Food Network

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Healthy Dump Chicken Bake

Total: 1 hr 10 min

Active: 15 min

Yield: 6 servings

Nutrition Info

When trying to get dinner on the table, everyone dreams of effortlessly pulling together something that's both healthy and ready at warp-speed. Well, you can stop searching, the answer is right here. This delicious chicken bake--a mixture of breast meat with tons of vegetables--can be assembled directly in the baking dish (no additional bowls or equipment required). From there, just slide it into the oven and bake until the chicken is juicy and the pasta and veggies are perfectly tender. There's a sprinkle of cheese because healthy doesn't mean boring, but feel free to leave it out.

Total: 1 hr 10 min

Active: 15 min

Yield: 6 servings

Nutrition Info

1. Preheat the oven to 400 degrees F.

2. Toss together the chicken, tomatoes, ditalini, Italian seasoning, garlic powder, olive oil, onion powder, bell peppers, onion, zucchini and 2 teaspoons each salt and pepper in a 9-by-13-inch baking dish until evenly combined.

3. Pour the chicken broth over everything and cover tightly with foil. Bake until the chicken is cooked through and the pasta is al dente, about 45 minutes. Remove the foil, sprinkle with the mozzarella and return to the oven until the cheese is melted and just starting to brown, about 10 minutes.

To make ahead, toss everything but the ditalini and broth in the baking dish until evenly combined, then cover and refrigerate the mixture for up to 8 hours. Before baking, stir in the ditalini and broth and let sit at room temperature for 10 minutes before proceeding.

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This delicious chicken bake--a mixture of breast meat with tons of vegetables and an Italian dressing-inspired spice blend--can be assembled in the morning (or even the night before) and left to marinate in the refrigerator until dinner time.