Meal Details
1. Black bean vegan quesadillas
618cal, 19p, 58c, 25f (per meal)
1 1/2 can(s) (659g)
1 1/2 avocado(s) (302g)
3/4 cup (84g)
3/4 cup (194g)
6 tortilla (approx 7-8" dia) (294g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Greek salad
146cal, 2p, 6c, 12f (per meal)
2 small whole (2-2/5" dia) (182g)
1 small (70g)
1 cucumber (8-1/4") (301g)
1 tsp (4g)
1 tbsp (15mL)
3 tbsp (45mL)
1/2 cup (70g)
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
3. Brown rice
172cal, 4p, 35c, 1f (per meal)
1 cup (190g)
1/4 tbsp, ground (2g)
2 cup(s) (474mL)
1/4 tbsp (5g)
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.