Рецепт My $125,000 Entry

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Ингредиенты

Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week
Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
Nuts, legumes and seeds: At least 4 servings a week
Processed meats: No more than 2 servings a week
Saturated fat: Less than 7% of total energy intake
8 g or less of total fat
2.5 g or less of saturated fat
Less than 0.5 g of trans fat
55 mg or less of cholesterol
600 mg or less of sodium
I challenge you to try this at home- see what healthy recipe you can come up with, or revamp an original. Your heart will thank you!
Chipotle Tilapia Tostadas
with Avocado Cilantro SlawINGREDIENTS:
8 corn tortillas
3 (4oz) tilapia fillets
1/2 tablespoon chipotle seasoning
1/2 tablespoon fajita seasoning (I used McCormicks, it is sodium-free)
2 teaspoons cumin
1 1/2 cups canned black beans, rinsed well
3 tablespoons chopped cilantro
2/3 cup yellow tomato, chopped
2 jalepenos, divided, chopped
1/2 cup diced avocado
1/2 cup red onion, sliced thin
3 green onions, white and green parts, chopped
juice of 2 limes, divided
1/4 cup shredded, reduced fat mozzarella cheese
1 cup canned crushed tomatillos
Fat: 7.8g (1.7g Saturated, 0g Trans Fat)