Women's Health - USA (2019-06)

145

greek

chickpea

waffles

TOTAL 3 0 MINUTES SERVES 4

¾ cup chickpea flour

½ tsp baking soda

½ tsp salt

¾ cup plain 2% Greek

yogurt

6 large eggs

tomatoes,

cucumbers,

scallion, parsley,

yogurt, and lemon

juice, for serving

1. Heat oven to 200°F. Set a
   wire rack over a rimmed
   baking sheet and place in
   oven. Heat waffle iron per
   directions.


2. In a large bowl, whisk to-
   gether flour, baking soda,
   and salt. In a small bowl,
   whisk together yogurt and
   eggs. Stir wet ingredients
   into dry ingredients.


3. Lightly coat waffle iron
   with nonstick cooking
   spray and, in batches, drop
   ¼ to ½ cup bat ter into each
   section of iron and cook
   until golden brown, 4 to
   5 minutes. Transfer to oven
   and keep warm. Repeat
   with remaining batter.


4. Serve topped with
   tomatoes, cucumbers,
   and scallion tossed with ol-
   ive oil, salt, pepper, and
   parsley. Drizzle with yogurt
   mixed with lemon juice.
   Per serving: 272 cal, 12.5 g fat (4 g sat),
   22 g protein, 573 mg sodium, 16 g carb,
   5 g sugars (0 g added sugars), 2 g fiber

apricot +

pistachio

energy balls

TOTAL 2 HO URS , 15 MINUTES

MAKES 16

¾ cup shelled pistachios

1 Tbsp sesame seeds

¼ cup slivered almonds

½ cup dried apricots,

chopped

¼ cup tahini

¼ tsp kosher salt

2 Medjool dates,

pitted

1. Heat oven to 4 00°F.
   Arrange pistachios, sesame
   seeds, and almonds on a
   rimmed baking sheet, mak-
   ing sure to keep them sepa-
   rated. Roast until toasted,
   3 to 5 minutes. Cool slightly.


2. In a food proces sor, pulse
   pistachios until coarsely
   chopped. Transfer ¼ cup
   to a small bowl and mix in
   sesame seeds. Set aside.


3. Add remaining ingredi-
   ents to food processor and
   pulse until finely ground.
   Mixture should stick to-
   gether when pressed be-
   tween fingers. Firmly roll
   into 1-inch balls, then coat
   in pistachio-sesame mix-
   ture. Refrigerate for at least
   2 hours and up to 5 days.
   Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g
   protein, 33 mg sodium, 8 g carb, 3.5 g
   sugars (0 g added sugars), 2 g fiber

green

machine

Blend ½ cup nondairy

coconut yogurt, 2 cups

spinach, 1½ cups frozen

pineapple chunks,

and ¼ cup frozen peas.

Makes 1: 321 cal, 8 g fat (6.5 g sat),

7 g protein, 58 mg sodium, 60 g carb,

16.5 g sugars (0 g added sugars),

10 g fiber

beet-berry

blend

Blend ¼ cup plain

low-fat yogurt, ½ cup

unsweetened almond milk,

¾ cup frozen strawberries,

¾ cup frozen raspberries,

2 small cooked beets (3

oz), 1 Tbsp almond butter,

and 1 tsp chia seeds.

Makes 1: 285 cal, 13.5 g fat (2.5 g sat),

9 g protein, 188 mg sodium, 37 g carb,

19 g sugars (0 g added sugars), 11 g fiber

blue power

Blend ½ cup oat milk,

1 cup frozen blueberries,

2 stalks celery (broken

into pieces), 1 Tbsp

peanut powder, and

2 Tbsp hemp seeds.

Makes 1: 281 cal, 12 g fat (1 g sat),

14 g protein, 127 mg sodium,

33 g carb, 16 g sugars (0 g added

sugars), 7 g fiber

tex-mex

burritos

TOTAL 3 5 MINUTES MAKES 8

¾ lb tomatillos, husked,

rinsed, and halved

1 jalapeño, halved

and seeded

3 Tbsp fresh lime juice

¾ cup packed cilantro

2 scallions, cut into

pieces

½ tsp kosher salt

10 large eggs

1 tsp oil

1 15-oz can fat-free

refried beans

8 10-inch flour

tortillas

2½ cupsspinach, trimmed

¾ cup extra-sharp

Cheddar, coarsely

grated

1. Heat broiler. Arrange
   tomatillos and jalapeño, cut-
   side down, on a foil-lined
   baking sheet; broil until
   blistered, 8 to 9 minutes.
   Let cool, then transfer to a
   food processor. Add lime
   juice, cilantro, scallions,
   and ¼ tsp salt; pulse until
   combined but not smooth.


2. Beat eg gs with 2 Tbsp
   water and ¼ tsp salt. Heat
   oil in a large nonstick skillet
   on medium. Add eggs and
   cook, stirring often with a
   rubber spatula, to desired
   doneness, 2 to 3 minutes for
   medium-soft eggs.


3. Spread beans on each tor-
   tilla; top with spinach, eg gs,
   cheese, and the salsa. Fold
   sides over filling and roll
   from bottom up.


4. Freeze parchment-and-
   foil-wrapped burritos up to
   3 weeks. To reheat, remove
   foil and microwave until hot,
   2 minutes per side.
   Per serving: 395 cal, 15 g fat (6 g sat),
   20 g protein, 1,070 mg sodium, 45 g
   carb, 4 g sugars (0 g added sugars),
   5 g fiber

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