Ingredients:
4 large eggs
6 egg whites
¼ cup low-fat milk
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon olive oil
1 ½ cups chopped mushrooms
1 cup chopped red bell pepper
½ cup chopped onion
3 cups baby spinach
¼ cup feta cheese

Directions:
Preheat oven to 375 F. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper. In a 10-inch oven-safe nonstick skillet, heat oil over medium-high heat. Add the mushrooms, peppers and onions and cook, stirring, for 6–8 minutes, or until softened. Add spinach and cook, stirring until wilted, about 1 minute. Reduce heat to medium. Pour egg mixture over vegetables. Distribute the vegetables evenly. Sprinkle cheese on top. Let rest on stovetop for 2–3 minutes, then transfer skillet to oven. Bake 12–15 minutes, until center is just set. Rest 5 minutes before slicing. Serves 6.

Calories: 128, Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 133mg, Sodium: 287mg, Carbs: 6g, Dietary Fiber: 1g, Sugar: 3g, Protein: 10g

Ingredients:
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 can (15 ounces) unsalted chickpeas, drained and rinsed
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon curry powder
2 cups baby kale leaves
¼ cup cilantro, chopped

Yogurt Sauce
½ cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon turmeric or curry powder
¼ teaspoon salt

Directions:
Pierce the sweet potatoes several times with a fork and place them on a microwave-safe plate. Microwave on high 10­­­­–12 minutes or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and turmeric or curry powder. Cook 5–6 minutes or until heated through. Add kale to skillet and cook 2–3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut into each sweet potato and open with a fork. Top with chickpea mixture and yogurt sauce. Garnish with cilantro. Serves 4.

Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g

Ingredients:
2 large carrots, trimmed, peeled, cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon cayenne
1 ¼ cups (10 oz container) store-bought or homemade hummus
1 tablespoon toasted pepitas, optional

Directions:
Preheat the oven to 425 F. In a medium bowl, combine the carrots, 1 tablespoon oil, coriander, cumin and cayenne. Toss to coat. Place in an even layer on a rimmed baking sheet lined with parchment paper. Bake for 20–25 minutes, until tender and lightly browned in spots. Transfer roasted carrots to a blender. Add the hummus and puree until smooth, adding a tablespoon or so of water, and stir if necessary for blending. Spoon hummus onto a serving plate and garnish with pepitas if using. Serve with crudites. Makes about 1 ½ cups (serving size: 3 tablespoons). Serves 8.

Calories: 123, Total Fat: 9g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 188mg, Carbs: 8g, Dietary Fiber: 2g, Sugar: 1g, Protein: 3g

Tip:
Line the baking sheet with parchment paper to help with cleanup.

Ingredients:
1 tablespoon olive oil
½ teaspoon ground turmeric
1 small head cauliflower, about 1 pound
½ teaspoon salt
Fresh ground black pepper to taste
½ cup chopped fresh parsley
2 tablespoons pumpkin seeds (pepitos), roasted or raw
2 tablespoons dried cranberries

Directions:
Preheat the oven to 400 F. Quarter the cauliflower, keeping the core intact. Remove only brown spots and wilted leaves. Grate the cauliflower, including the core, using a food processor with a grater blade or a box grater directly into a bowl. Toss with salt and pepper, turmeric and olive oil, and spread on a baking sheet. Roast the cauliflower for 30–40 minutes, stirring every 10 minutes. When the cauliflower is lightly browned and tender, remove from the oven and cool. Meanwhile, chop the parsley and add to a large mixing bowl with the pumpkin seeds and cranberries. Toss with the cooled, roasted cauliflower and serve warm or chilled. Store in the refrigerator. Serves 4.

Calories: 84, Total Fat: 6g, Saturated Fat: .9g, Cholesterol: 0g, Sodium: 319.4mg, Carbs: 7g, Dietary Fiber: 2g, Sugar: 3.6g, Protein: 3g

Tips:
Try adding chopped walnuts, sliced almonds or pine nuts and dried currants, golden raisins or chopped dried apricots. This dish is great at room temperature or chilled.

Ingredients:
3 cups cooked brown rice
5 ounces diced chicken thigh or breast meat
1 teaspoon low-sodium soy sauce
1 teaspoon apple cider vinegar
1 teaspoon cornstarch
1 teaspoon grated fresh ginger root
1 garlic clove, minced, about ½ teaspoon
1 teaspoon Chinese 5-spice seasoning or curry powder (use salt-free seasoning)
1 tablespoon coconut, sesame or avocado oil
½ cup sliced celery
1 cup sliced or julienne carrots
1 cup broccoli florets, cut into bite-sized pieces
5–7 medium-sized asparagus spears, tough ends removed, cut into 1-inch pieces
½ cup water or chicken broth

Directions:
Mix chicken with the soy sauce, vinegar, cornstarch, ginger, garlic, and 5-spice seasoning or curry powder in a small bowl. Allow this to marinate while you cut the vegetables. Heat the oil in a large nonstick skillet and add the chicken, stirring to brown evenly on all sides over medium heat. When the chicken is well-browned, add the celery and carrots. Cover and cook over medium heat, stirring occasionally for 3–5 minutes until chicken is cooked and carrots are almost tender. Add the broccoli, asparagus, water or broth, and stir well. Cover and cook for another 2–3 minutes until all the vegetables are tender and sauce has thickened slightly. Serve over warm brown rice. Serves 2.

Calories: 530, Total Fat: 12.6g, Saturated Fat: 7.2g, Cholesterol: 58.8mg, Sodium: 239.7mg, Carbs: 80.4g, Dietary Fiber: 9.7g, Sugar: 6.1g, Protein: 24.9g

This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.

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