Ingredients 1 pound black beans, dry 2 pounds pork shoulder 4 cups chicken broth 2 bay leaves 2 tablespoons garlic powder 2 teaspoons dried oregano ¼ teaspoon salt ½ onion, sliced 12 ounces Kielbasa sausage Salt and pepper to taste Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 25 min. Shred the pork shoulder and serve over rice. NUTRITIONAL INFO PER SERVING Calories 450 (190 from fat) Total fat 21g Saturated fat 7g Cholesterol 80mg Sodium 740mg Carbohydrate 32g (7g dietary fiber, 2g sugar) Protein 32g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 cup parsley, chopped ½ cup olive oil ¼ cup white wine vinegar 2 tablespoons fresh, spicy oregano, chopped (you can also use regular) 1 tablespoon chipotle in adobo 1 tablespoon smoked paprika ½ teaspoon red pepper flakes 3 cloves fresh garlic 1 teaspoon salt 1 pound thinly-sliced sirloin steak Directions Place all the ingredients (except for the steak) into a food processor or blender and blend until smooth. Marinate steak in sauce overnight for best results. Place steak on a preheated grill and cook for 2 minutes on each side. Remove and allow to rest for 5 minutes. Sprinkle with additional salt and pepper if desired. *Nutrition analysis was done with half of marinade. NUTRITIONAL INFO PER SERVING Calories 280 (160 from fat) Total fat 18g Saturated fat 3.5g Cholesterol 70mg Sodium 400mg Carbohydrate 2g (1g dietary fiber, 0g sugar) Protein 25g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 3 dried guajillo chiles 1½ pounds pork shoulder, trimmed and cut into 2-inch pieces ½ teaspoon salt ¼ teaspoon black pepper 1 tablespoon canola oil 3 cups low-sodium chicken broth 3 cups water 2 teaspoons ground cumin ¼ teaspoon ground cloves 3 garlic cloves, crushed 1 medium onion, cut into wedges 1 tablespoon canned chipotle chiles in adobo sauce 1 (29-ounce) can hominy, rinsed and drained Optional toppings 3 limes, cut into wedges 1 cup radishes, sliced ½ cup green onions, chopped ½ cabbage, shredded ¼ cup cilantro leaves, chopped= Directions Preheat oven to 400°F. Place the guajillo chiles on a baking sheet. Bake for 4 minutes or until darkened, then remove from oven. Once cool enough to handle, remove stems and seeds, then set aside. Season the pork with salt and pepper. In a large pot, over medium-high heat, add the the oil and pork. Cook until browned—about 5 minutes. Remove from pan, then drain out excess fat. Add the guajillo chiles, broth, water, cumin, cloves, garlic, onion, and chipotle chiles. Bring everything to a boil, cover, then reduce to a simmer for 2 hours. Place the mixture in a blender, then liquefy. Purée until smooth. Return to the pot, then add the hominy. Cook for an additional 10 minutes. Garnish each bowl with your choice of toppings: limes, radishes, green onions, cabbage, and/or cilantro. NUTRITIONAL INFO PER SERVING Calories 380 (130 from fat) Total fat 15g Saturated fat 4g Cholesterol 55mg Sodium 620mg Carbohydrate 32g (3g dietary fiber, 3g sugar) Protein 24g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients Filling 1 tablespoon butter 1 large onion, chopped 1 teaspoon garlic, minced 1 teaspoon dried oregano 1 teaspoon cumin ½ teaspoon salt ½ teaspoon ground black pepper 1 pound ground pork 3 scrambled eggs 1 cup raisins Dough 1 cup water 1 teaspoon cornstarch 1 cup lukewarm milk 1 cup butter, melted 5 cups all purpose flour 2 teaspoons salt 2 eggs, beaten Directions Over medium heat, melt the butter in a large skillet. Add the onion, garlic, oregano, cumin, salt, and pepper. Cook until onions are golden brown. Add the ground pork and cook through. Drain the fat from the skillet. Stir in the eggs and raisins. In a small bowl, whisk the cornstarch into the water. Add to the pork mixture and continue to cook until the liquid thickens. Remove from heat, then set aside. In a medium bowl, mix together the milk and butter. In a separate bowl, mix together the flour and salt. Combine the wet and dry ingredients together, then mix together until dough forms. Preheat the oven to 400°F. Lightly flour a surface, then roll out the dough to ⅛-inch thick. With a round cookie cutter, cut the dough into circles. Drop equal portions of pork mixture into the center of each circle of dough—about ½ tablespoon. Fold each circle in half, then press the edges with a fork to seal. If you’re having trouble getting it to seal, wet a finger and rub the edges of dough with a little water. Brush the tops of each empanada with some of the beaten egg. Bake for 25 minutes or until golden brown. NUTRITIONAL INFO PER SERVING Calories 180 (70 from fat) Total fat 8g Saturated fat 4.5g Cholesterol 60mg Sodium 340mg Carbohydrate 20g (1g dietary fiber, 4g sugar) Protein 7g Some of our recipes come about at the request of our coworkers. Quite a few of our coworkers have lived in Chili and requested that we make a healthier version of authentic empanadas. Empanadas are made throughout the world. They are a pastry with a flaky crust that is filled with either a sweet or savory ingredient, then usually deep fried. We wanted to make sure that these remained authentic with that delicious, flaky crust. We used a traditional savory filling from Chili that was a combination of pork, scrambled eggs and raisins. At first, pork, scrambled eggs, and raisins seemed like a strange combination, but they all work well together in this exotic dish. The sweetness from the raisins complement the salty pork. The combination of eggs and pork also increases the protein to 7 grams in each one—not bad for a small pastry. These turned at better then I had hoped, and when we took them into the office for taste test, they were gone as soon as we set out the plate! To reduce the calories from fat, we baked them instead of frying them. Deep frying food in high temperatures causes certain starches to form, called advanced glycation end products or AGEs. While AGEs are naturally found in some foods, increased levels of AGEs in diets have been associated to increased oxidative stress and inflammation. Frying also typically makes foods higher in calories and fat. These little empanadas make a delicious appetizers, or you can easily make a meal out of them. They are also the perfect hand-held food, so if you're looking for a unique, Latin appetizer, give these a try at your next fiesta! Just keep in mind that although we made healthier changes to the recipe, they are still not a low-calorie item. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 tablespoon olive oil, divided 12 chicken thighs, skinned 3½ cups chicken broth, divided 1½ cups fresh corn kernels, divided ½ cup onion, chopped ½ cup carrots, thinly sliced 1½ cups water 1½ teaspoons fresh oregano, chopped 1 teaspoon fresh thyme, chopped 2½ cups baking potatoes, peeled and finely shredded 2½ cups Yukon gold potatoes, peeled and cubed ¼ cup fresh cilantro, chopped 1¼ teaspoons salt 1 teaspoon garlic ½ teaspoon onion powder 1 teaspoon black pepper ¼ teaspoon ground chipotle pepper ½ teaspoon hot pepper sauce 1 tablespoon fresh lime juice ¾ cup avocado, peeled and cubed 4½ teaspoons capers Directions Heat 1½ teaspoons oil in a large pot over medium-high heat. Add half the chicken to the pot and brown on all sides. Remove chicken, then set aside. Add the other half of the chicken, then brown on all sides. Remove from the pan and drain. Place 1 cup broth and ½ cup of corn in a food processor. Purée. Add remaining 1½ teaspoons oil to the pot. Add onions and carrots, then sauté for 2 minutes. Stir in the puréed corn mixture, remaining 1½ cups chicken broth, water, oregano, and thyme. Bring to a simmer. Stir in shredded baking potato. Return chicken thighs to pan. Cover and simmer for 20 minutes. Stir frequently to keep potatoes from burning. Add the Yukon potatoes, then simmer for 25 minutes. Remove the chicken from the pot. Shred chicken, discarding bones. Return chicken back to pot. Stir in cilantro, salt, garlic, onion powder, black pepper, chipotle pepper, hot sauce, lime juice, and remaining corn. Cook for 5 minutes. Remove from heat. Serve topped with avocado and capers. NUTRITIONAL INFO PER SERVING Calories 280 (70 from fat) Total fat 8g Saturated fat 1.5g Cholesterol 85mg Sodium 490mg Carbohydrate 29g (4g dietary fiber, 2g sugar) Protein 23g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 3 cups water ⅔ cup light brown sugar ⅔ cup dark brown sugar 1 lime, juiced ⅛ teaspoon salt 3 whole cloves 6 cinnamon sticks ½ cup orange juice ½ teaspoon rum extract Directions Place all ingredients into a medium-sized saucepan. Bring to a boil, then reduce to a simmer for 5 minutes. Enjoy warm. NUTRITIONAL INFO PER SERVING Calories 200 (0 from fat) Total fat 0g Saturated fat 0g Cholesterol 0mg Sodium 100mg Carbohydrate 76g (0g dietary fiber, 73g sugar) Protein 0g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 (12-ounce) can evaporated milk ½ cup water ¼ cup sugar 3 whole cloves 1 cinnamon stick ½ teaspoon coffee extract 1 teaspoon vanilla extract ⅛ teaspoon ground nutmeg ⅛ teaspoon ground nutmeg Directions In a medium saucepan, combine evaporated milk, water, sugar, cloves, and cinnamon stick. Bring to a boil, stirring continually, until sugar is dissolved. Remove from heat, then add coffee and vanilla extracts. Cool for 20 minutes, then remove cloves and cinnamon stick. Refrigerate for about 4 hours. Prior to serving, top with nutmeg. NUTRITIONAL INFO PER SERVING Calories 240 (25 from fat) Total fat 2.5g Saturated fat 0g Cholesterol 25mg Sodium 190mg Carbohydrate 42g (0g dietary fiber, 41g sugar) Protein 11g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.