Free Making the Cut by Jillian Michaels

pan; cover and keep warm. Wipe pan clean with a paper towel.
    2. Return pan to medium-high heat; add remaining 2 teaspoons oil. Add bell pepper and onion; sauté 7 minutes or until tender. Stir in remaining ¼ cup vinegar; cook 1 minute or until vinegar is syrupy.
    3. Arrange chicken mixture evenly over bottom halves of bread; top with bell pepper mixture. Arrange cheese over pepper mixture, and sprinkle with black pepper. Top with top halves of bread. Place a cast-iron or heavy skillet on top of sandwiches; let stand 5 minutes. Cut each sandwich into 6 wedges.

    NUTRITION PER SERVING
CALORIES
403
FAT
9.4 g
PROTEIN
34 g
SODIUM
259 mg
FIBER
1.9 g
CARBOHYDRATE
49 g

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Barbecued Chicken and Black Bean Burritos

Serves 4 (serving size is 1 burrito)

    This recipe is a great way to get kids to enjoy eating healthily.

    1 tablespoon olive oil
    ¾ pound skinless, boneless chicken breast, cut into bite-size pieces
    ½ cup chopped onion
    3 garlic cloves, minced
    1/3 cup bottled Carb Solutions barbecue sauce
    1 (15-ounce) can low-sodium black beans, drained
    ½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
    4 (10-inch) La Tortilla Factory low-carb tortillas
    ¼ cup low-fat sour cream

    1. Heat oil in a large nonstick skillet over medium heat. Add chicken, onion, and garlic; cook 8 minutes or until chicken is done, stirring constantly.
    2. Stir in barbecue sauce and beans. Sprinkle with cheese; cook 5 minutes or until thoroughly heated. Warm tortillas according to package directions. Spoon about ½ cup chicken mixture down the center of each tortilla; top each with 1 tablespoon sour cream, and roll up.

    NUTRITION PER SERVING
CALORIES
368
FAT
13.3 g
PROTEIN
34.9 g
SODIUM
544 mg
FIBER
4.8 g
IRON
3.9 mg
CARBOHYDRATE
29.1 g

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Bean and Cheese Burritos

Serves 4 (serving size is 1 burrito)

    1 (7-ounce) can chipotle chiles in adobo sauce
    ½ cup low-fat sour cream
    1 (15-ounce) can low-sodium fat-free black beans, rinsed, drained, and divided in half
    4 (8-inch) La Tortilla Factory low-carb tortillas
    cooking spray
    1 cup low-sodium bottled salsa
    ½ cup (2 ounces) fat-free shredded Monterey Jack cheese

    1. Preheat oven to 350°F.
    2. Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.
    3. Place half of beans in a food processor; process until finely chopped. Add chopped beans and remaining beans to sour cream mixture.
    4. Spoon ½ cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 × 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake for 20 minutes or until thoroughly heated.

    NUTRITION PER SERVING
CALORIES
245
FAT
1.7 g
PROTEIN
15.7 g
SODIUM
393 mg
FIBER
7.2 g
CARBOHYDRATE
38.3 g

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Bean Salad with Artichokes

Serves 6 (serving size is 11/3 cups salad)

    This salad is quick to make and can be adapted to include other vegetables you may already have on hand. Vary the seasonings to suit your taste. Try it inside a pita pocket for a tasty sandwich.

    Salad
    1 cup chopped plum tomato
    ½ cup chopped red bell pepper
    ½ cup chopped red onion
    ¼ cup chopped fresh parsley
    1 (19-ounce) can chickpeas, drained
    1 (19-ounce) can red kidney beans, drained
    1 (14-ounce) can quartered artichoke hearts, drained
    Dressing
    ¼ cup (1 ounce) reduced-fat feta cheese, crumbled
    2 tablespoons fresh lemon juice
    1 tablespoon olive oil
    1 tablespoon balsamic vinegar
    1½ teaspoons spicy brown mustard
    1 teaspoon dried basil
    1 teaspoon dried oregano
    1 teaspoon dried thyme
    1 garlic clove, minced

    1. To prepare salad, combine the salad ingredients in a large bowl.
    2. To prepare the dressing, whisk the dressing ingredients in a small bowl.
    3. Pour dressing over salad; toss gently, cover, and chill for 1 hour.

    NUTRITION PER SERVING
CALORIES
274
FAT
3.9 g
PROTEIN
14.1 g
SODIUM
404 mg
FIBER