Healthy Meal Ideas

Breakfast

Ham & Cheese Breakfast Casserole

Ingredients
-4 large eggs(also use southwestern style eggbeaters)
-4 large egg whites
-1 cup nonfat milk
-2 tablespoons Dijon mustard
-1 teaspoon minced fresh rosemary
-1/4 teaspoon freshly ground pepper
-5 cups chopped spinach, wilted (see Tip)
-4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
-1 cup diced ham steak, (5 ounces)
-1/2 cup chopped jarred roasted red peppers
-3/4 cup shredded Gruyère, or Swiss cheese

Preparation
1.Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2.Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3.Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.(serves 6)


Lunch

Avocado, Cheddar, and Sprouts Pockets with Tangy Lime Mayo



Ingredients
-3 cup sprouts
-1 small red onion, thinly sliced
-1 teaspoon lime zest
-4 teaspoon lime juice
-1/4 teaspoon salt
-1/4 teaspoon pepper
-2 tablespoon mayonnaise
-1/4 cup olive oil
-2 avocados, sliced
-4 large pocket-style pitas, halved
-6 ounce sharp white cheddar cheese, sliced

Directions
1.Toss the sprouts and onion together and set aside.
2.Mix the zest, juice, salt, and pepper together in a small bowl. Stir in the mayonnaise and olive oil and set aside.
3.Divide the avocado slices among the pita halves, placing them inside the pocket in a single layer. Divide the sprout mixture among the sandwiches, tucked inside on top of the avocado. Add the cheese slices and drizzle each of the sandwiches with about 3 teaspoons of lime dressing.(Serves 8)

Dinner

Black Bean Quesadillas



Ingredients
1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced(Add hint of lime juice)


Preparation
1.Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2.Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.