Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World - читать онлайн бесплатно полную версию книги . Страница 101
Ingredients
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces drained white crabmeat
1 cup broccoli florets¼ cup canned black beans¼ cup green enchilada sauce2 tablespoons fat-free cream cheese2 tablespoons fat-free sour cream¼ teaspoon lemon pepper seasoning½ teaspoon parsleyOptional topping: additional fat-free sour cream DirectionsPreheat oven to 375 degrees.Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.Microwave tortilla until slightly warm.Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.MAKES 1 SERVINGHG Tip:Save around 300mg of sodium by skipping the sauce and enjoying your burrito NAKED (the burrito—you can actually wear clothes).CHEW ON THIS:If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes!too-good turkey club wrapPER SERVING (1 wrap): 275 calories, 4g fat, 1,035mg sodium, 29g carbs, 9.5g fiber, 6g sugars, 35g protein