Ingredients:

32 baked, low-fat tortilla chips

2 sprays cooking spray

6 oz. lean ground beef (93/7)

1/2 tsp dried oregono

1/2 tsp table salt

3/4 cup canned diced tomatoes, with adobe (smoky flavor) or chipotle (hot)

2/3 cup canned refried black beans

1/2 cup low-fat, shredded cheddar or crumbled queso blanco

1/2 cup scallions or onions, finely sliced

2 medium jalapeno peppers, finely minced

• Preheat broiler to high. Arrange tortilla chips on a nonstick baking sheet in a single layer but close together; set aside.
• Coat a large nonstick skillet with cooking spray; heat over a medium heat. Add beef and cook until browned, breaking up meat as it cooks, about 3 to 4 minutes. Season with oregano and salt; stir in tomatoes and beans. Cook until heated through, stirring occasionally, about 3 to 5 minutes.
• Spoon beef mixture over chips; sprinkle with cheese. Broil until cheese melts, about 30 seconds to 1 minute. Remove from broiler; sprinkle with scallions/onions and jalapenos. Yields 4 nachos per serving.
• Recipe from Weight Watchers.

Ingredients:

Nonstick cooking spray

*1 egg and 1 egg white

1 tbsp minced chives

1 tbsp minced parsley

1 whole-wheat English muffin

1 1/2-inch round slices Canadian bacon

1 1/2-inch-thick slice of tomato

Directions:

Crack egg and egg white into a bowl and whisk, then stir in chives and parsley.

Spray a large nonstick skillet with cooking spray. Pour egg mixture into skillet and cook omelet style until eggs are cooked through, about 1 to 2 minutes per side. Slide eggs onto a plate.

In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side.

Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half.

Top with a bacon slice, then tomato, then top with other muffin half.

*As a healthier alternative, consider substituting Egg Beaters for the eggs. A serving of Egg Beaters has less than 5 mg of cholesterol, as opposed to regular eggs, which have more than 50 mg of cholesterol each for a whole egg. You can also get pre-seasoned Egg Beaters, eliminating the need for parsley and chives in the recipe.

Per Serving (with eggs):

Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg

Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium

Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc

Recipe adapted from the Food Network. Makes one serving.

With a little planning ahead, you can enjoy this delicious slow cooker recipe on the road. If you prefer to skip the beer, just add water instead.

Ingredients

Before you go:

1 Tbsp canola oil

3/4 lb trimmed beef stew meat, cut into 1-inch pieces

1/2 can (6 ounces) lager beer

2 tsp Worcestershire sauce

1/2 tsp dried oregano leaves

1/2 of 6 oz can tomato paste

1-1 1/4 tsp sugar

1/2 tsp salt

On the road:

Canola oil cooking spray

1/2 can (6 ounces) lager beer

1 cup chopped onions

1 cup chopped green pepper

1 package (8 ounces) sliced mushrooms

Directions:

Before you go:

Heat canola oil in a large nonstick skillet over medium-high heat. Add beef and cook until browned on the edges, about 4 minutes, stirring frequently. Remove from heat and set aside.

Add half of beer, Worcestershire sauce, oregano and tomato paste to skillet. Cook and stir for 30 seconds until well blended.

Store the beef and liquid mixture in a Tupperware container or plastic storage bag and refrigerate for up to four days until ready to use. Make sure the container is sealed tightly.

On the road:

Once you are ready to heat up your stew, spray a your slow cooker with canola cooking spray. You should use a 3.5- to 4-quart cooker to accommodate all the recipe’s ingredients.

Add your refrigerated mixture to slow cooker with half a can of beer, then cover with onions, green pepper and mushrooms. Cover tightly and cook on high setting for 4 1/2-5 hours or on low setting for 9-10 hours until beef is very tender. Add sugar and salt and let stand for 15 minutes for flavors to blend.

If desired, serve over 2 cups of frozen mashed potatoes, heated, without added salt.

This recipe is adapted from the American Diabetes Association and is diabetes friendly. The Association warns that not all of its recipes are appropriate for all people with diabetes, and some may not fit into certain dietary plans.

Photo from www.prevention.com.

This is a recipe that’s easy to make ahead and carry with you, or you can make it on the road if you have access to the ingredients. Plan ahead for items you will need to carry with you.

Ingredients:

* 2 tablespoons (Tbsp )light cream cheese (80 cal, 7g fat, 2g carbs)
* 2 6-inch whole wheat tortillas (120 cal, 4g fat, 24g carbs, 16g dietary fiber)
* 6 slices deli-style roast beef (140 calories, 4g fat)
* Pepper to taste
* 1 cup chopped Romaine lettuce (10 cal, .2g fat, 1.8g carbs, 1.2g dietary fiber)
* 2 Tbsp horseradish mustard (30 cal, 6g carbs)

Directions:

Spread 1 tablespoon cream cheese down the center of each tortilla and top each with 3 ounces of roast beef. Grind some fresh pepper over top. Place 1/2 cup of lettuce on each tortilla, drizzle each with 1 tablespoon of mustard and then roll tortillas up.

Total calories: 380

Total fat: 15.2g

Total carbohydrates: 33.8g

Total dietary fiber: 17.2g

This recipe represents a quick and easy idea that’s easy to carry with you on the road. Try pairing it with baked or light chips, a piece of fruit and a diet drink or water for a healthy lunch.

All nutritional information is estimated based on information from Calorie Count. Recipe has been adapted from Weight Watchers.