Black Bean Soup Recipe

Fifteen Minute Black Bean Soup Serving Size: 1 cup or 347g
Servings per Recipe: 5
Freestyle Points per Serving: 1
Calories: 196
Preparation Time: 5 Minutes Ingredients:
1. Olive oil – 1 tablespoon
2. Onion – 1, diced
3. Garlic cloves – 3, minced
4. Ancho chili powder – 1 teaspoon
5. Chicken broth – 14 oz, low sodium
6. Diced tomatoes can – 14 oz
7. Ketchup – 1 tablespoon
8. Worcestershire sauce – 1 teaspoon
9. Canned black beans – 28 oz, drained
10. Cilantro – ½ cup, chopped
11. Lime - 2 Nutrition Information
Fat 4 g
Saturated Fat 1 g
Carbohydrates 36 g
Protein 12 g
Sugar 4 g Instructions:
1. Take a pan and put olive oil in it. Allow it to heat over medium heat. Add onions in it and let it cook for about 5 minutes. Add garlic and cook
it for another minute.
2. Stir the broth, chili powder, tomatoes, worcestershire sauce, ketchup and the black beans together.
3. Let it boil and then turn down the heat. Allow it to simmer for about 10 minutes.
4. Garnish it with cilantro and lime.
5. Serve!

Summer Squash and Zucchini Cakes with Almond Flour Serving Size: 2 cakes
Servings per Recipe: 4
Freestyle Points per Serving: 3
Calories: 161
Preparation Time: 10 Minutes Ingredients:
1. Zucchini – 1, medium
1. Summer squash – 1, medium
2. Green onions – 2, thinly sliced
3. Almond flour – ¼ cup
4. Parmesan – ¼ cup
5. Italian seasoning – 1 teaspoon
6. Garlic powder – ½ teaspoon
7. Egg – 1
8. Egg whites – 2
9. Salt to taste
10. Pepper to taste
11. Coconut oil – 4 teaspoon

Nutrition Information
Fat 11 g
Saturated Fat 6 g
Carbohydrates 7 g
Protein 9 g
Sugar 4 g Instructions:
1. Take a grater and grate the summer squash and zucchini well. Sprinkle some salt on it. Allow it to rest for about 5 minutes.
2. Take a paper towel to squeeze out the extra moisture from it. This will help the cakes to stay for a longer time.
3. Except oil, add all the remaining ingredients to the squash and zucchini. Mix it well.
4. Put oil in a pan over medium high heat. Take the batter nearly about ¼ cups for each cake, and place it in the pan. Press it down and allow it to cook until brown. Flip and cook on the other side too. Repeat it with the rest of the batter.
5. Serve! Southwest Stuffed Summer Squash Serving Size: 2 squash halves
Servings per Recipe: 5
Freestyle Points per Serving: 6
Calories: 254
Preparation Time: 20 Minutes Ingredients:
1. Summer squash – 5
2. Olive oil – 2 teaspoon
3. Garlic cloves – 2, minced
4. Scallions – 8, chopped
5. Green pepper – 1, diced
6. Lean ground beef – 1.25 lb
7. Canned tomatoes with green chilies – 14 oz, diced, drained
8. Chili powder- 1 teaspoon
9. Paprika – ½ teaspoon
10. Cumin – ½ teaspoon
11. Cheddar cheese – 10 tablespoon, reduced fat, shredded
12. Salt to taste
13. Pepper to taste Nutrition Information
Fat 9 g
Saturated Fat 3 g
Carbohydrates 14 g
Protein 32 g
Sugar 6 g Instructions:
1. Preheat the oven to a temperature of 375 degrees.
2. For stuffing, take the yellow squash, cut it into halves and with a spoon, and scoop out all the seeds. Keep the scooped out flesh chopped aside.
3. Add olive oil in a pot. Add garlic, green pepper and scallions to it. Cook for about 5-7 minutes until soft.
4. Add the beef and allow it to cook until it turns brown and is no longer pink in color. Sprinkle salt and pepper on it.
5. Add the diced tomatoes, the chopped squash and spices. Let it cook for about 4 minutes till the time it leaves a fragrance.
6. Take 2 tablespoon of the cheese and put it in the squash halves. Cover it up and let it bake for 20 minutes.
7. Serve! Blackened Chickpea Salad Serving Size: 3/4 cup
Servings per Recipe: 4
Freestyle Points per Serving: 1
Calories: 208
Preparation Time: 5 Minutes Ingredients:
1. Canned chickpeas – 2 cups, rinsed, drained
2. Nonfat plain yogurt – 4 tablespoon
3. Low fat sour cream – 4 tablespoon
4. Carrots – 1 cup, shredded
5. Green onions – ½ cup, minced
6. Lemon juice – 1 tablespoon
7. Smoked paprika – 1 teaspoon
8. Garlic powder – ½ teaspoon
9. Onion powder – ½ teaspoon
10. Black pepper – ½ teaspoon
11. Oregano – ½ teaspoon
12. Cumin – ½ teaspoon
13. Cayenne pepper – 1/8 teaspoon Nutrition Information
Fat 5 g
Saturated Fat 1 g
Carbohydrates 33 g
Protein 10 g
Sugar 3 g Instructions:
1. With a fork, mash the chickpeas roughly. It should be chunky.
2. Mix the yogurt, lemon, sour cream and the spices together.
3. Add the mixture to the chickpeas. Fold the green onions and carrots.
4. Season it with salt, cayenne and pepper.
5. Serve!

Cumin Chickpea Bowl with Feta Cheese Serving Size: 1.5 cups
Servings per Recipe: 4
Freestyle Points per Serving: 7
Calories: 455
Preparation Time: 10 Minutes Ingredients:
1. Farro – 1 cup
2. Olive oil – 4 teaspoon
3.
Cumin – 2 teaspoon
4. Red pepper flakes – ¼ teaspoon
5. Garlic cloves – 2, minced
6. Canned chickpeas – 20 oz, rinsed and drained
7. Sundried tomatoes – ½ cup, chopped
8. Parsley – ½ cup, chopped
9. Fresh mint – 1/8 cup, chopped
10. Lemon – 1, juice and zest
11. Celery stalks – 4, chopped
12. Reduced fat feta cheese – ½ cup
13. Salt to taste
14. Pepper to taste

Nutrition Information
Fat 12 g
Saturated Fat 2 g
Carbohydrates 71 g
Protein 22 g
Sugar 7 g Instructions:
1. Cook the farro as per the package directions.
2. Take a skillet and heat olive oil on a medium heat in it.
3. Add cumin, garlic and red pepper flakes and cook for about a minute. Turn the heat to medium high.
4. Add the sundried tomatoes and chickpeas and cook for 5 minutes until the chickpeas turn brown.
5. Turn the heat off and put parsley, lemon juice, mint and lemon zest in it.
6. Pour it over the farro.
7. Season it with celery and feta cheese.
8. Serve! Buffalo Chicken in a Slow Cooker Serving Size: 282 g
Servings per Recipe: 6
Freestyle Points per Serving: 0
Calories: 165
Preparation Time: 5 Minutes Ingredients:
1. Chicken breast – 2 lb, boneless, skinless
2. Carrots – 2
3. Celery ribs – 2
4. Onion – 1, quartered
5. Garlic cloves –
2
6.
Low sodium chicken broth – 1.5 cups
7. Salt to taste
8. Pepper to taste
9. Buffalo hot sauce – ½ cup Nutrition Information
Fat 2 g
Saturated Fat 0 g
Carbohydrates 5 g
Protein 34 g
Sugar 2 g Instructions:
1. Take the slow cooker and put the chicken breast, whole carrots, whole celery ribs, onion, whole garlic and chicken broth in it. Sprinkle some salt and pepper.
2. Cook for 4 hours on high heat. Keep the vegetables aside. Reserve only 1/3 cup of the cooking liquid.
3. Shred the chicken with the help of two forks.
4. Add the buffalo sauce to the chicken and veggies. Allow it to cook for another 15 minutes.
5. Serve!

Asparagus and Tomato Frittata with Feta Serving Size: 165 g
Servings per Recipe: 6
Freestyle Points per Serving: 3
Calories: 93
Preparation Time: 10
Minutes Ingredients:
1. Olive oil – ½ tablespoon
2. Asparagus – 2 cups, trimmed, cut into 1 inch
3. Green onions – 4, chopped
4. Fresh tomato – ¾ cup, seeded and chopped
5. Large eggs – 3
6. Egg whites – 6
7. Skim milk – 1 cup
8. Reduced fat feta cheese – ¾ cup, crumbled
9. Salt to taste
10. Pepper to taste Nutrition Information
Fat 4 g
Saturated Fat 1 g
Carbohydrates 5 g
Protein 10 g
Sugar 4 g Instructions:
1. Preheat the oven to a temperature of 450 degrees.
2. Whisk the egg, milk, egg whites, ½ cup feta cheese, salt and pepper to taste.
3. Take a skillet and heat olive oil over medium heat.
4. Add the asparagus and the green onions. Sauté for 2-3 minutes until it turns tender.
5. Add the tomato and cook for another minute.
6. Pour the egg mixture and let it set for about 4-6 minutes.
7. Sprinkle the remaining feta cheese and let it bake it in the oven. Bake for nearly 12 minutes until the eggs are cooked completely and they set too.
8. Serve!