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A delicious soup that is good for you too! Loaded with vegetables, protein, and fiber, this soup will leave you feeling full for hours. For more healthy recipes and FREE workouts, visit Tone-and-Tighten.com.

3 cups fat-free beef broth ( or vegetable )
2 garlic cloves ( diced )
1 (10 oz) can Rotel
2 tablespoons tomato paste
2 cups chopped cabbage
1/2 yellow onion
1 cup fresh mushrooms
1 cup shredded carrots
1 (14 oz) can pinto beans ( washed and drained )
1 (15 oz) can green beans
1 medium zucchini ( diced )
1 yellow squash ( diced )
1 teaspoon dried basil
1 teaspoon oregano
salt and pepper to taste
8
For more healthy recipes like this one, please visit Tone-and-Tighten.com. Take a large stock pot and spray the bottom with non-stick cooking spray. Saute garlic, carrots, and onions for about 5 minutes or ...
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Nutritions

Calories
321

Sodium
945mg
39% DV

Fat
2g
3% DV

Protein
11g
22% DV

Carbs
66g
22% DV

Fiber
11g
46% DV

These are my Nana’s Famous Green Beans! One of the most requested recipes from my family – year-round!

6 slices of bacon
2 pounds of rinsed and trimmed fresh green beans
1/2 c diced onion
1 c water – plus more if needed
salt and pepper to taste
8
Cut the bacon into small pieces and cook over medium heat in a heavy 3 qt saucepan until the bacon is fully rendered. Add the onions and saute with bacon until transparent. Add in pepper and green beans and ...
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Nutritions

Calories
112

Sodium
178mg
7% DV

Fat
8g
12% DV

Protein
3g
6% DV

Carbs
3g
1% DV

Fiber
1g
5% DV

Slow Cooker Refried Beans - Get the amazing texture and flavor straight from the slow cooker - no refrying needed!

3 cups dry pinto beans ( rinsed and picked through )
1 jalapeno pepper ( seeded and chopped )
1 yellow onion ( peeled and quartered )
3 cloves garlic ( minced )
2 tsp pepper
1 tsp salt
1 tsp ground cumin
64 oz low sodium chicken broth or stock ( plus enough water to cover beans entirely )
8
Place beans, chopped jalapeno, onion quarters, garlic, and seasonings into a slow cooker. Pour the broth over the top and stir gently. If the beans are not covered, add water until they are. Cook beans on high ...
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Nutritions

Calories
310

Sodium
1243mg
51% DV

Fat
19g
30% DV

Protein
10g
21% DV

Carbs
14g
5% DV

Fiber
8g
32% DV

7 Layer Mexican Dip served with corn tortillas that is perfect for game day, parties or as a snack. This dip starts with spiced beans, fresh guacamole and sour cream and is topped with fresh vegetables.

1 large bag of tortilla chips ( from Chevron )
1 (15 oz) can black beans ( drained and rinsed )
1 (15 oz) can pinto beans ( drained and rinsed )
1/4 cup cilantro ( chopped )
1 lime
3 tablespoons water
1 jalapeno
1 teaspoon cumin
olive oil
3 avocados ( peeled, pitted and sliced )
3 tablespoons fresh lemon juice
3 tablespoons olive oil
salt to taste
1 + 1/2 cup sour cream
3 roma tomatoes ( diced )
1 cucumber ( diced )
2 cups lettuce ( shredded )
1/4 cup parsley ( chopped )
1 cup cheese ( any kind )
12
Nutritions

Calories
331

Sodium
293mg
12% DV

Fat
9g
14% DV

Protein
17g
35% DV

Carbs
42g
14% DV

Fiber
10g
43% DV
Main Dishes
83

Seven Layer Burritos

These seven layer burritos are just like the seven layer dip (refried beans, guacamole, salsa, sour cream, cheese, lettuce, and olives), but wrapped up and contained into a flour tortilla shell.

For the Guacamole:
4 medium ripe avocados
3 Tbsp lime juice
1/2 (4oz) can diced jalapeños* (will use the rest in the pico de gallo)
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
1/2 bunch cilantro, chopped* (will use the rest in the pico de gallo)
For the Pico de Gallo:
1/2 purple onion ( diced )
3 tomatoes ( seeded and diced )
1/2 bunch cilantro ( chopped )
1/2 (4oz) can diced jalapeños
1/2 tsp salt
1 Tbsp lime juice
Other ingredients:
2 (16 oz) cans fat free refried beans
1 package ( 8 burrito size flour tortillas )
2 cups shredded cheddar
1 cup light sour cream
1 head green leaf lettuce ( chopped )
1 (6 oz) can medium black olives ( sliced )
8
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Nutritions

Calories
384

Sodium
755mg
31% DV

Fat
27g
42% DV

Protein
14g
28% DV

Carbs
27g
9% DV

Fiber
7g
31% DV

Roasted in the oven to perfection, tossed with a flavorful lemon vinaigrette and sprinkled with parmesan and pine nuts, this easy dish is the most delicious way to enjoy fresh green beans.

For the Green Beans:
1 pound green beans trimmed
1 tablespoon olive oil
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
For the Lemon Vinaigrette:
3 tablespoons olive oil
1 garlic clove minced
1 teaspoon grated lemon zest
4 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons chopped fresh basil
For the Topping:
1/2 cup freshly grated parmesan cheese
1/4 cup pine nuts toasted
5
Preheat oven to 475°F and adjust the oven rack to the lowest position. On a rimmed baking sheet combine green beans, olive oil, sugar, salt, and pepper until the green beans are evenly coated. Cover sheet with ...
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Nutritions

Calories
238

Sodium
740mg
30% DV

Fat
18g
27% DV

Protein
9g
19% DV

Carbs
4g
1% DV

Fiber
1g
4% DV

You won't miss the meat in this caramelized shallot, lentil and vegetable shepherd's pie with garlic chive mashed potatoes.

1 cup dry green lentils rinsed
3 cups low-sodium vegetable broth
1 and 1/2 tbsp olive oil
3 shallots
1 clove garlic
1 large carrot
1/4 tsp smoked paprika
1/4 tsp dried thyme
1 red apple diced
1/4 cup tomato paste
3 tbsp low-sodium soy sauce
1/2 tbsp maple syrup
2 lbs red potatoes
1/4 cup non-dairy milk
2 tbsp olive oil
3/4 tsp salt
4 cloves garlic
1/2 bunch chives
6
Add the lentils, vegetable broth, and bay leaf (if using) to a small saucepan. Bring the mixture to a boil, then reduce to a simmer. Continue to cook, stirring occasionally, until lentils are cooked through, ...
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Nutritions

Calories
427

Sodium
1028mg
42% DV

Fat
14g
22% DV

Protein
11g
23% DV

Carbs
47g
16% DV

Fiber
8g
35% DV

Awesome Spinach Curry Chicken Soup

2 limes: zest from both, juice from one, slice another
2 slices uncured bacon
2 cups chopped onion
2 cloves minced garlic
1 lb cubed Idaho Potatoes
2 tbsp curry powder
1 tbsp turmeric
4 cups Pacific Free Range Chicken Broth
1 to 2 cups unsweet Laura Lynn Coconut Milk
2 15 oz cans chickpeas
2 cups chopped Yellow and Green Zucchini
6 cups chopped baby spinach
Kosher Salt and Black Pepper to taste
Garden of Eatin Red Hot Blues Corn Tortilla Chips
8
1. In your Lodge 5 QT Cast Iron Dutch Oven (or large pot), over medium high heat, fry down bacon until cooked and grease released (~5 minutes), then add onion and garlic, potatoes, curry, turmeric, and lime ...
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Nutritions

Calories
230

Sodium
1222mg
50% DV

Fat
7g
11% DV

Protein
24g
48% DV

Carbs
19g
6% DV

Fiber
6g
26% DV

Two types of beans, chili & refried, are smashed together then topped with melted cheese. A new type of side dish for your burrito and taco nights.

1 can refried beans
1 can chili beans
1 Tbs butter
4 garlic cloves minced
1 small yellow onion chopped, a small portion left raw for garnish
4 ounces swiss cheese, shredded
2 green onions chopped, 1/2 for dish & 1/2 for garnish
1 tomato chopped, 1/2 for dish & 1/2 for garnish
8
Melt 1 Tbs butter. Sautee 1/2 the onions, 1/2 the tomatoes and the garlic. Add both cans of beans to the pan. Smash with a potato smasher to combine. Cook for around 10 minutes stirring every ...
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Nutritions

Calories
183

Sodium
856mg
35% DV

Fat
7g
10% DV

Protein
8g
17% DV

Carbs
22g
7% DV

Fiber
5g
21% DV

The perfect marriage of creamy, tender white beans and the smoky, salty flavor of ham hocks and bacon. A thick, hearty, comforting soup sure to please everyone.

1 pound Great Northern white beans, washed and picked clean of debris
5 strips of bacon, cut into ½-inch ribbons
1 medium white or yellow onion, chopped
3 large garlic cloves, minced
1 teaspoon dry oregano
2 large bay leaves
8 cups low-sodium chicken broth, plus more broth or water as needed
Salt (optional)
Cracked black pepper
1 tablespoon fresh lime juice (optional)
6
Start by browning the bacon until it starts to caramelize the bottom of the pressure cooker but is still soft. Add the onions and garlic and sauté just until they are soft and aromatic. Then add the ham hocks, ...
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Nutritions

Calories
217

Sodium
1491mg
62% DV

Fat
7g
12% DV

Protein
14g
28% DV

Carbs
20g
7% DV

Fiber
9g
39% DV

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