August 17

3 Fiber-Rich Recipes

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by Rob Baker

Fiber-rich meals are essential to a healthy diet. The following recipes have ten or more grams of fiber per serving.

1. Fruit Salsa and Sweet Chips

If you are looking for a healthy, high-fiber snack that is fun for the whole family, look no further than this recipe from the Mayo Clinic. It takes a bit of prep, but it is well worth the wait.

Ingredients:

Tortilla Crisps:

  • Cooking spray
  • 8 fat-free, whole-wheat tortillas
  • 1/2 tablespoon cinnamon
  • 1 tablespoon sugar

Fruit Salsa:

  • 1 tablespoon honey
  • 2 tablespoons orange juice
  • 2 tablespoons sugar-free jam, any flavor
  • 3 cups fresh fruit, diced

Instructions:

  1. Preheat the oven to 350° Fahrenheit. Find two baking sheets. Cut each tortilla into eight equal wedges. Lay the wedges on the baking sheets, providing plenty of space. Use the cooking spray to spray each wedge.
  2. Using a small bowl, combine the cinnamon and sugar. Sprinkle the mixture over the wedges. Bake the wedges for 10 to 12 minutes until crisp. Remove them from the oven and let them cool.
  3. Wash your chosen fruit and cut it into cubes. Combine the fruit in a mixing bowl. Using a separate bowl, combine the honey, jam, and orange juice, and whisk them together. Pour the mixture over the fruit and mix the ingredients gently. Refrigerate the covered mixture for two to three hours. Top the crisps with the fruit mix, or serve the mix as a dip alongside the crisps.

2. Chicken and Zucchini Quesadilla

Check out this quesadilla recipe if you want a quick lunch with a fiber punch. The recipe has 16 grams of fiber.

Ingredients:

  • 2 whole-wheat tortillas, 12 inches
  • 8 ounces cooked chicken, diced
  • 1 cup shredded cheddar cheese
  • 1 cup zucchini, diced
  • 1 large tomato, diced
  • 1 lime
  • 1 yellow bell pepper, diced
  • 1 jalapeno pepper, diced
  • 1/2 cup red onion, diced
  • 1 tablespoon garlic, diced
  • 1/2 teaspoon cumin
  • 1 teaspoon Tabasco sauce

Instructions:

  1. Preheat the oven to 375° Fahrenheit. Combine the bell pepper, zucchini, onion, garlic, jalapeno, tomato, and chicken in a medium bowl. Using half of the lime, squeeze the juice into the chicken mixture. Add the cumin, cheese, and Tabasco to the bowl. Mix well.
  2. Over medium heat, heat a large nonstick saute pan. Lay one tortilla in the pan flat and pour half of the chicken mixture on top. Fold the tortilla and cover the mix. Brown each side of the tortilla and repeat the process for the other tortilla.
  3. Bake the stuffed tortillas for 10 to 15 minutes, allowing the cheese to melt. Serve hot.

3. Breakfast Burrito

Breakfast often needs to be quick, and it should always be filling. This burrito recipe has 12 grams of fiber and takes about three minutes to cook.

Ingredients:

  • 1/4 cup egg substitute (or 2 egg whites)
  • 1 whole-wheat tortilla, 6 inches in diameter
  • 1/2 cup chopped tomato
  • 1/4 cup frozen corn
  • 2 tablespoons chopped onion
  • 1 tablespoons salsa

Instructions:

  1. Add the onion, tomato, and corn to a small skillet. Over medium heat, cook until the veggies are soft. Add the egg substitute to the pan, scrambling with the veggies until cooked, three minutes.
  2. Lay a tortilla open on a plate. Spread the mixture in the center of the tortilla, folding both sides over the filling. Serve hot.

The above recipes all come from the Mayo Clinic. Each recipe is healthy and filling. The Mayo Clinic lists many other recipes on its website if you are interested.


Tags

Fiber Rich, Healthy Recipes, Recipes


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