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Bean Dip
Mexi-Rice Salad
Chicken Rosemary
Stuffed Sweet Peppers
Yes! Cheesecake
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Bean Dip
1½ cups cooked kidney or black beans
½ T olive oil
1 small lemon, juiced
1 clove garlic, crushed
½ onion, finely chopped
1 tsp cumin
pinch salt
1 T sesame tahini
½ tsp coriander
2 T Italian parsley, finely chopped
¼ tsp chili pepper
Mash beans with fork in a bowl to a coarse paste (or use a food processor). Blend bean paste with oil, lemon, garlic and onion. Add cumin, salt, tahini, coriander, parsley and pepper. Mix thoroughly. Serve with fresh cut vegetables.
Prep time: 15 minutes
Cooking time: none
Yield: 8 servings
Serving size: ¼ cup
Healthy Tip: Refrigerate perishable foods immediately after preparation to maintain freshness and storage life.
Nutritional profile per serving:
Calories: 68 Blocks
Protein (g): 3.3 0.5
Carbohydrate (g): 9.7 1.1
Fat(g): 2.1 0.7
Saturated Fat(g): 0 0.3
Cholesterol(mg): 0
Fiber(g): 1
Sodium(mg): 77.5
Mexi-Rice Salad
1 cup wild rice
2 cups water
¼ tsp sea salt
1 fresh tomato, diced
1 green pepper, chopped
1 medium red onion, chopped
½ cup black olives, sliced
¼ cup fresh cilantro
1 T olive oil
1 tsp oregano
1 tsp cumin, ground
½ tsp black pepper
pinch of cayenne
Bring 2 cups of water to a boil then add the rice and a pinch of sea salt. Reduce heat and simmer for 35-40 minutes or until water is absorbed. Combine all remaining ingredients into a bowl. When rice is ready, mix everything into one bowl, toss, and serve.
Prep time: 10 to 15 minutes
Cook time: 40 - 45 minutes
Yield: 4 servings
Serving size: ¾ cup
Healthy Tip: To lose weight, men should eat between 1,600 - 2,000 calories each day.
Nutritional profile per serving:
Calories: 127 Blocks
Protein (g): 2.2 0.3
Carbohydrate (g): 5.1 0.6
Fat(g): 11.3 3.8
Saturated Fat(g): 1.2
Cholesterol(mg): 0
Fiber(g): 4.2
Sodium(mg): 516.3
Chicken Rosemary
2 T olive oil
2 tsp. of Molly McButter
2 cloves garlic, crushed
4 oz. of dry white wine
2 fresh sprigs of rosemary
1 tsp black pepper
2 whole boneless, skinless chicken breasts, rinsed
In a skillet, over medium heat, heat oil, butter mix, garlic, white wine, rosemary, and black pepper. Place sauce to the side. Place chicken on a petite broiler and baste with sauce. Place the broiler on the bottom rack of the oven and cook chicken for 10 minutes. Turn chicken pieces over to color them all over. Baste again after turning and cook for 10 more minutes.
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 4 servings
Serving size: ½ chicken breast
Healthy Tip: Chicken is a high protein food that is a low in saturated fat.
Nutritional profile per serving:
Calories: 172 Blocks
Protein (g): 27.7 4.0
Carbohydrate (g): 2.7 0.3
Fat(g): 5.0 1.7
Saturated Fat(g): 1.6
Cholesterol(mg): 36.5
Fiber(g): 0.0
Sodium(mg): 33.8
Stuffed Sweet Peppers
2 ½ cups vegetable broth
2 tsp oregano
1 cup barley
1 tsp basil
1 large red onion, diced
1 tsp rosemary
2 carrots, grated
½ tsp salt
1 zucchini, grated
½ tsp fresh ground black pepper
2 cloves garlic, pressed
2 (16 oz.) can crushed tomatoes
1 cup frozen peas
4 oz. parmesan cheese
2 T olive oil
2 yellow peppers
2 green peppers
2 red peppers
In a large saucepan, bring broth to a boil, then add barley. Reduce heat and let simmer for 1 hour or until barley is tender. Prepare onion, carrots, zucchini, and garlic. Simmer onions in olive oil until golden brown. Next add garlic, zucchini, carrots, and peas until slightly brown. Mix dry spices into tomatoes. When barley is ready, mix in vegetables, tomato sauce, and ½ of parmesan cheese. Cut tops from peppers and remove the seeds. Keep the caps of the peppers for baking. Stuff ingredients into peppers and sprinkle cheese on top before baking. Place pepper caps on all peppers and bake for 20-25 minutes at 350º F.
Prep time: 20 minutes
Cook time: 1 hour, 30 minutes
Yield: 6 servings
Serving size: 1 stuffed pepper
Healthy Tip: Try rice cakes and natural peanut butter or yogurt for a healthy snack.
Nutritional profile per serving:
Calories: 327 Blocks
Protein (g): 14.7 2.1
Carbohydrate (g): 44.3 4.9
Fat(g): 11.4 3.8
Saturated Fat(g): 4.6
Cholesterol(mg): 15.1
Fiber(g): 6.0
Sodium(mg): 922
Yes! Cheesecake
Crust:
1 cup graham cracker crumbs
3 T melted butter
¼ cup granulated sugar
2 tsp cinnamon
Filling:
2 cups strained low-fat vanilla yogurt (strained 24 to 36 hrs)
2 eggs, beaten
1 tsp vanilla
3 T granulated sugar
1 ½ T cornstarch
Topping:
½ cup nonfat sour cream
2 T granulated sugar
½ tsp vanilla
Combine graham cracker crumbs, melted butter, sugar and cinnamon, mix well. In a 8” springfoam cake pan or pie pan (sprayed with non-stick vegetable spray), pat the graham cracker mixture into the bottom and 1 to 2 inches up the sides. Chill. Preheat oven to 375°F. Whip all ingredients for the filling together until smooth and pour into the prepared crust. Bake 25 minutes. Cool.
While cake is cooling, mix all ingredients for the topping until smooth and creamy. Pour topping over cake and bake for an additional 10 minutes at 375°F. Chill in the refrigerator for several hours before serving.
Prep time: 15 minutes
Cook time: 35 minutes
Yield: 8 servings
Serving size: 1 slice
Healthy Tip: Substituting plain, low-fat yogurt for sour cream saves 350 calories per cup.
Nutritional profile per serving:
Calories: 186 Blocks
Protein (g): 5.7 0.5
Carbohydrate (g): 30.9 3.4
Fat(g): 4.6 1.5
Saturated Fat(g): 5.6
Cholesterol(mg): 88.4
Fiber(g): 0.1
Sodium(mg): 156.7
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