The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Read Free Book Online Page B

(300 g) cooked beans (black-eyed peas, kidney, or pinto all work well)
    4 large whole-grain wraps (sprouted wheat, sprouted corn, brown rice, etc.)
    2 cups (110 g) shredded lettuce
    1 cup (110 g) shredded carrots, optional
    1/2 cup (65 g) chopped dried apricots (unsulfured), optional
    Place all the sauce ingredients in a medium saucepan over medium heat and mix well. Cook for 10 minutes, lowering the heat if it sputters too much. After 10 minutes, dress the chicken or beans to your taste with the sauce and mix gently to combine well.
    Lay out the wraps on a working surface and place one quarter of the lettuce and carrots on the bottom third of each wrap. Spoon equal parts of the chicken or bean mixture over the veggies and top with a sprinkle of the apricots, if using. Roll from the bottom up and place on the plate, seam side down. Store the remaining barbecue sauce in the fridge.
    Yield : 4 wraps and extra sauce
Per Serving : 447 Calories; 7g Fat (13.7% calories from fat); 38g Protein; 57g Carbohydrate; 6g Dietary Fiber; 89mg Cholesterol; 1232mg Sodium
     
    From Chef Jeannette
    Low-Carb Tip : For a low-carb version, use lettuce wraps or large stemmed and cooked collard leaves (about 5 minutes in simmering water) in place of the grain wraps. You can also try scooping it onto endive spears or piling it onto a bed of cooked dark or raw salad greens with no wrap at all.
    Getting the Most Out of Your Meal : You can easily double the batch of Quick Barbecue sauce and keep it around for several quick meals. It will keep for three weeks tightly sealed in your refrigerator. barbecue sauce makes a zippy, easy meal out of plain meats or beans. You can make wraps or salads, or try a barbecue chicken pizza with caramelized onions on a premade whole-grain crust, or even mini pizzas on sourdough English muffins with chopped apples and shredded cheddar.
    Superspeed Tip : Skip making the quick BBQ sauce yourself and buy it premade. For overall taste and ingredient quality, our favorite is original Bone Suckin’ Sauce.
    To Complete the Meal : Add a light green salad with a cool yogurt dressing to the wraps, or a cup of tomato soup to the salad version.
     
Quickie Chicken-Chutney
Quesadillas with Fontina
    From Dr. Jonny : Peaches are a “low-glycemic” fruit (glycemic load is only 5 on a scale of 0 to 40+), meaning they won’t play havoc with your blood sugar. And one peach contains 3 grams of fiber—that’s peachy! This quesadilla is lightning fast because you use prepared chutney. It comes together in a flash, and the sweet spiciness of the chutney balances perfectly with the fontina. You’ll never look at fast food quesadillas the same way!
Ingredients
    4 large whole-grain tortillas
    1 1/2 cups (210 g) shredded or chopped cooked chicken
    1 cup (110 g) grated fontina cheese
    1 large peach, pitted and sliced thinly (or ripe pear, cored and sliced)
    4 tablespoons (64 g) prepared chutney, or to taste
    Heat a large dry griddle over medium heat and lay out two of the tortillas. Grill until lightly toasted, about a minute, and flip. Spread one quarter of the chicken over half of each tortilla, and cover with one quarter of the cheese. Lay one quarter of the peaches over the cheese and spread 1 1/2 tablespoons (24 g) chutney over the other half of each tortilla.
    Fold the quesadilla closed and grill until hot. Flip it once, if desired, to toast more evenly.
    Yield : 4 servings
Per Serving : 452 Calories; 21g Fat (41.8% calories from fat); 22g Protein; 44g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 646mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Serve with a salad of spring greens, grapes, walnuts, and a fruity prepared dressing, such as a pomegranate vinaigrette.
     
Easy Asian Endive Wraps
    From Dr. Jonny : In Los Angeles, where I live, one of the most perennially popular dishes at virtually all the popular chain restaurants (P.F. Chang’s, the Cheesecake Factory, Elephant Bar) is the lettuce wrap. Each restaurant does