2/24/12 – Grilled Peppers
4 servings, about 1 cup each
- 4 bell peppers, (mixed colors), halved, seeded and stemmed
- 1/4 cup halved and pitted oil-cured black olives
- 1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1/8 teaspoon salt
- Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.
Per serving: 107 calories; 7 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium.
1/26/12 – Light and Spicy Scalloped Sweet Potatoes
This dish is a lightened up version of a winter favorite! It pairs well with Mexican food and grilled meats.
- 3 large Sweet potatoes (approx. 5″ in diameter), peeled
- 1 large white onion
- 3 cloves garlic
- 1 teaspoon ground coriander
- 1 tablespoon ground cumin
- 1/2 teaspoon black pepper
- 3/4 cup (6 ounces) skim milk
- 1/2 cup grated sharp Cheddar
- 1 teaspoon hot sauce (or to taste)
Slice the sweet potatoes and onions as thinly as possible. Chop the garlic. (Tip: I put them all through the food processor using the slicing blade.)
Spray a 9″x13″ casserole dish with nonstick cooking spray. Layer on half of the sweet potatoes, then sprinkle on a third of the spices. Layer on the onions and garlic, followed by a third of the spices. Finally, layer on the rest of the sweet potatoes and the remaining spices. Pour on the milk, sprinkle on the hot sauce and top the casserole with the cheese.
Bake, covered, for 20 minutes, then remove the lid for another10 minutes. The vegetables should be tender, and the cheese should be starting to brown.
Make six 1-cup servings.Number of Servings: 6
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 140.2
- Total Fat: 4.2 g
- Cholesterol: 12.2 mg
- Sodium: 116.3 mg
- Total Carbs: 20.8 g
- Dietary Fiber: 2.7 g
- Protein: 5.5 g
1/25/12 – Italian Vegetable Bake
This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.
- 1 can (28 oz.) whole tomatoes
- 1 medium onion, sliced
- 1/2 lb. fresh green beans, sliced
- 1/2 lb. fresh okra, cut into 1/2″ pieces or 3/4 cup (1/2 10 oz. pkg) frozen okra
- 3/4 cup finely chopped green pepper
- 2 tablespoons lemon juice
- 1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed
- 1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed
- 3 medium (7″ long) zucchini, cut into 1″ cubes
- 1 medium eggplant, pared and, cut into 1″ cubes
- 2 tablespoon grated parmesan cheese
- Amount Per Serving
- Calories: 37.2
- Total Fat: 0.2 g
- Cholesterol: 0.1 mg
- Sodium: 76.0 mg
- Total Carbs: 8.6 g
- Dietary Fiber: 2.6 g
- Protein: 1.8 g
1/17/12 – Black Beans Cakes
Yield: 8 servings
For convenience, use canned black beans instead of the dried variety in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium. Recipe courtesy of Mayo Clinic.
2 cups dried black beans, picked over and rinsed, soaked overnight and drained
4 cups water
8 cloves garlic, chopped
1/2 cup fresh cilantro, chopped
1/2 teaspoon salt
2 tablespoons olive oil
In a large saucepan over high heat, combine the black beans and water. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, about 60 to 70 minutes. Drain well.
In a large bowl, mash together the beans and garlic. Stir in the cilantro and salt. Form the mixture into 8 cakes. Transfer to a plate and refrigerate for about 1 hour.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the cakes and cook, turning over once, until warmed and the outside is slightly crisp, about 5 minutes. Serve immediately.
|Serving size: 1 cake|
|Protein||8 g||Sodium||140 mg|
|Carbohydrate||21 g||Fiber||4 g|
|Total fat||4 g||Potassium||399 mg|
|Saturated fat||1 g||Calcium||35 mg|
|Monounsaturated fat||2.5 g|
1/3/12 – Avocado with Bell Pepper and Tomatoes
Makes 1 serving
- 1 teaspoon extra-virgin olive oil
- Juice of 1/2 lime
- 1 small clove garlic, minced
- Pinch cayenne
- Coarse salt
- 1 ripe avocado, halved and seeded
- 1/2 yellow bell pepper, stem and seeds removed, diced
- 6 cherry tomatoes, halved
- 1 scallion, thinly sliced
- 1 tablespoon freshly chopped cilantro, plus leaves for garnish
- In a small bowl, whisk together oil, lime juice, garlic, and cayenne. Season with salt.
- Scoop out meat from avocado halves and chop. Transfer to a bowl and add bell pepper, tomatoes, scallion, and cilantro.
- Drizzle with dressing and season with salt. Gently stir to combine. Spoon mixture into avocado shells. Garnish with cilantro leaves.