Nutrition Project

by Micah Lloyd, Grant Falk, Kigen Shealy

Healthy Recipes

Breakfast: Healthy Breakfast Burrito

2 teaspoons canola oil

1/2 small red onion, diced (1 cup)
1 red bell pepper, seeded and diced
1 cup drained, rinsed canned black beans, preferably low-sodium
1/4 teaspoon chili flakes
Salt and freshly ground black pepper
4 eggs and 4 egg whites
1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
Cooking spray
4 (10-inch) whole-wheat tortillas (burrito-size)
1/4 cup reduced-fat sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), cubed
Hot sauce

Lunch: French three onion soup

1 tablespoon unsalted butter
1 teaspoon extra-virgin olive oil
1 1/2 pounds yellow onions, peeled, halved, and thinly sliced, (about 6 cups sliced)
6 shallots, thinly sliced, (1 3/4 cups)
1 leek, white and light green part thinly sliced, washed well, and dark green top reserved
Kosher salt and freshly ground black pepper
3 to 4 fresh thyme sprigs
1 fresh rosemary sprig
1 tablespoon all-purpose flour
4 cups low-sodium beef broth
2 cups water
2 teaspoons Worcestershire sauce
1/4 cup dry sherry
8 (1/4-inch thick) slices whole-wheat baguette (2 ounces), toasted
1/2 cup finely grated Gruyere (about 1 3/4 ounces)
1 tablespoon chopped fresh chives

Dinner: Chicken Piccata

1 pound chicken scaloppini (about 4 ounces each)
Kosher salt and freshly ground black pepper
1 tablespoon plus 1 teaspoon all-purpose flour, divided
3 teaspoons extra-virgin olive oil
2 garlic cloves, finely chopped
1/2 cup low-sodium chicken broth
Finely grated zest and juice of 1 lemon, zest reserved for optional garnish, about 2 tablespoons juice
1 teaspoon white wine vinegar
2 tablespoons chopped fresh parsley, plus more for garnish
1 tablespoon capers, drained and rinsed
1 tablespoon unsalted butter
Baby arugula for garnish
Whole-wheat angel hair pasta or roasted potatoes, for serving

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