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Recipes

Delicious decisions: healthy recipes

Face the fats: recipes incorporating healthy fats

Salads

Oriental Chicken Salad

Ingredients:
2 cups cooked, shredded chicken
2 cups shredded lettuce
1 can sliced water chestnuts, drained
1 cup bean sprouts
1 Tbsp. Fresh ginger, grated
¼ cup tamari or low-sodium soy sauce
1 Tbsp. Sesame oil
2 green onions, chopped
Chopped peanuts to garnish (optional)

Instructions:
Combine shredded chicken, water chestnuts, bean sprouts, and green onion in large bowl. Set aside. Mix ginger, tamari (or soy sauce) and sesame oil until well blended. Pour ginger marinade over chicken mixture. Marinate for 1 hour. Line salad bowl with shredded lettuce and spoon chicken mixture into center. Garnish with chopped green onion and peanuts.

Snow Peas and Pepper Salad

Ingredients:
½ pound snow peas
2 Tbsp. Toasted sesame seeds
2 clove garlic, mashed
2 Tbsp. Corn oil
2 tsp. Sesame oil
2 Tbsp. White wine vinegar
2 large red bell pepper, seeded, cut into strips

Instructions:
Remove tips and strings from peas and cut in half. In salad bowl, combine garlic, oils, and vinegar and mix thoroughly. Add snow peas and bell pepper strips. Season with ground pepper. Prior to serving, toss in sesame seeds. (Serves 4.)

Classic Fruit Salad

Ingredients:
2 apples, cored and chopped
2 pears, cored and chopped
1 orange, peeled and sectioned
1 banana, sliced
1 cup blueberries
¼ cup raisins
¼ cup chopped walnuts
2 tsp. Lemon juice
1 cup plain, low-fat yogurt
1 Tbsp. Honey

Instructions:
Wash and cut all fruit. Combine in large bowl with raisins and walnuts. Sprinkle with lemon juice to avoid discoloration. Combine yogurt and honey and serve as a side dressing or toss with salad. (Serves 4-6.)

Tuna Surprise

Ingredients:
2 large tomatoes
1 7-ounce can water-pack tuna
1 stalk celery, finely chopped
2 Tbsp. Plain, low-fat yogurt
¼ tsp. Dill weed
2 Tbsp. Sunflower seeds (shelled)
Freshly ground black pepper

Instructions:
Halve tomatoes, and scoop out seeds and enough pulp to form four “bowls.” Combine tuna, celery, yogurt, and dill weed. Stuff tomatoes with tuna mixture and top with sunflower seeds. Season with pepper. (Serves 4.)

Fresh Cabbage and Tomato Salad

1 small head cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped

1. In a large bowl, mix together the cabbage, tomatoes, and
radishes.

2. In another bowl, mix together the rest of the
ingredients and pour over the vegetables.

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Calcium: 49 mg
Iron: 1 mg

Citrus Crunch

Ingredients:
1 bunch Romaine lettuce (washed and torn)
1 cup orange sections
2 Tbsp. Chopped peanuts
½ cup bean sprouts

Dressing:
1 cup plain, low-fat yogurt
1 Tbsp. Honey
1 tsp. Grated orange peel
1 tsp. Orange juice

Instructions:
Toss salad ingredients together in large bowl. Chill until serving. Whip dressing ingredients together with wire wisk or fork. Chill. Serve dressing on the side. (Serves 4-6.)

Cucumber Salad

Ingredients:
2 cups cucumber, peeled, and shredded
½ cup chopped fresh dill
2 tsp. White wine vinegar
2 tsp. Olive oil
Freshly ground black pepper OR
2 tsp. Minced jalapeno pepper
Fresh greens (endive, romaine, spinach leaves, etc.)

Instructions:
Toss all ingredients in bowl. Serve on bed of fresh greens (Serves 4.)

(Source: American Health Magazine)

Beet Salad

Ingredients:
½ lb. Beets
4 shallots, thinly sliced
2 tsp. Red wine vinegar
2 tsp. Balsamic vinegar
2 tsp. Corn oil
Freshly ground pepper

Instructions:
Drop beets into boiling water and cook until easily pierced with fork. Drain, cool, peel, and shred. Toss in bowl with sliced shallot, vinegars and corn oil. Season to taste with pepper. (Serves 4.)

(Source: American Health Magazine)

Spinach-Almond Salad

Ingredients:
4 cups spinach leaves, washed and torn
¼ pound mushrooms, sliced
2 Tbsp. Toasted, sliced almonds
2 Tbsp. Olive oil
2 Tbsp. Tarragon vinegar
½ tsp. Crushed tarragon
1/8 tsp. Nutmeg
Freshly ground black pepper

Instructions:
Place spinach, mushrooms and almonds in serving bowl. Combine remaining ingredients in saucepan and bring to boil. Pour hot dressing over salad and toss. (Serves 4.)

(Source: American Health Magazine)

Fresh Salsa

6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalape¤o peppers, finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado, diced (black skin)

1. Combine all of the ingredients in a glass bowl.

2. Serve immediately or refrigerate and serve within 4 or 5
hours.

Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg

Summer Slaw

2 cups slivered fresh baby spinach
1 cup grated, peeled and seeded cucumbers
1 cup grated, peeled carrots
1 cup grated red radishes
1 Tbsp. extra virgin olive oil
1 Tbsp. rice vinegar
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 cup plain lowfat yogurt (optional)

In large bowl, toss spinach with cucumbers, carrots and radishes. Divide salad into 4 individual serving dishes. In small bowl, combine remaining ingredients for dressing with fork. If creamier dressing is desired, mix in yogurt. Pour into dressing container and serve with salad.

Yield: 4 servings
Calories: 52
Total Fat: 4 g
Saturated fat: less than 1 g
Carbohydrates: 5 g
Protein: less than 1 g
Fiber: 2 g
Sodium: 40 mg

Source: www.aicr.org

Soups

Barley-Mushroom Soup

Ingredients:
½ cup raw barley
1 cup diced potatoes
2 ½ cups stock or broth
½ cup apple juice
1 cup sliced onion
3 cups sliced mushrooms
1 Tbsp. Garlic, minced
1/8 cup fresh parsley, minced
1/8 tsp. Cayenne
2 Tbsp. Nutritional yeast

Instructions:
Place barley and potatoes in pot and cover with stock and juice. Bring to a boil, reduce heat and simmer for 45 minutes or until barley is soft. Remove ½ cup liquid for cooking onion. When onion is soft, add mushrooms and cook at high heat until liquid is evaporated. Add onions, mushrooms, and remaining ingredients to the reserved potatoes, barley and stock. Cook 25 minutes longer. (Serves 4.) (Source: American Health Magazine.)

Black Bean Soup

Ingredients:
¾ cup chopped onion
3 ½ cups stock or broth
1 carrot, chopped
1 stalk celery, chopped
1 tsp. Ground coriander
1 tsp. Ground cumin
3 cups cooked black beans, drained
1 ½ oranges, peeled, seeded, chopped
½ cup orange juice
½ tsp. Black pepper
¼ tsp. Cayenne
½ tsp. Lemon juice
½ cup apple juice
Chopped fresh cilantro

Instructions:
Cook onion in ½ cup broth until tender, then stir in garlic, carrot and celery. Cook for 5 minutes. Add coriander and cumin and continue cooking. (Add liquid as needed.) Add black beans, broth, oranges, and orange juice and cook for 20 minutes more, stirring occasionally. Add remaining ingredients before serving. Blend half of the soup in blender or food processor and return to pot. Serve hot garnished with fresh cilantro. (Serves 4.) (Source: American Health Magazine.)

Potato Leek Soup

Ingredients:
3 medium leeks
4 medium potatoes, peeled and chopped
4 carrots, sliced
2 cups chicken stock or broth
1/8 tsp. Pepper
2 cups skim milk

Instructions:
Cut off roots and discard tough leaves from leeks. Cut in half lengthwise and rinse. Cut white part of leeks and enough of green tops crosswise in 1 inch slices to make 2 cups. In saucepan, combine leeks, potatoes, carrots, stock, and pepper and heat to boiling. Reduce heat, cover, and simmer for 25 minutes, stirring frequently. Add milk and heat thoroughly. (Serves 4.) (Source: American Health Magazine.)

“Cream” of Broccoli Soup

Ingredients:
1 bunch fresh broccoli, chopped
1 Tbsp. Vegetable oil
1 small onion, minced
1 clove garlic, minced
2 cups chicken broth (fat removed)
3 cups low-fat or skim milk
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee onion and garlic in vegetable oil until onions are clear but not browned. Add the broth and bring to a boil. Add the broccoli, reduce heat, cover, and simmer until broccoli is tender (about 10 minutes). Remove from heat. Add milk and seasoning. Puree in blender. Re-heat in pan prior to serving. (Serves 4-6).

Onion Gratinee

Ingredients:
2 large onions, thinly sliced
4 cups broth (chicken, beef, or vegetable), fat removed
2 Tbsp. Vegetable oil
4 slices day-old whole grain bread, toasted
1 cup grated cheese (low-fat)
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee onions in oil until they are clear but not browned. Add broth and bring to boil. Reduce heat, cover and simmer until onions are tender (about 20-30 minutes). Remove from heat and distribute evenly into 4 individual-sized oven proof bowls. Float toast on top of each bowl. Sprinkle each with grated cheese. Heat under broiler until cheese is bubbling and slightly browned. (Serves 4).

Cold Carrot Soup

Ingredients:
6-8 medium carrots, chopped
1 small onion, chopped
1 Tbsp. Vegetable oil
3 cups chicken broth (fat removed)
1 cup low-fat or skim milk
½ cup orange juice
1/8 tsp. Dill weed
Pepper to taste

Instructions:
In large saucepan or Dutch oven, sautee vegetables in oil until onions are clear but not browned. Add broth and bring to boil. Reduce heat, cover and simmer until carrots are tender. Remove from heat and puree in blender. Cool. Add orange juice and chill. Just before serving, add milk and seasoning. (Serves 4-6).

Basic Vegetable Stock

Ingredients:
3 medium carrots, chopped
3 stalks celery, chopped
2 medium onions, chopped
2 cloves garlic, minced
1 medium potato, diced
1 bell pepper, diced (optional)
12 cups water
Pepper to taste
Herbs to taste

Instructions:
Combine all ingredients in large soup pot and cover with water. Bring to a boil. Reduce heat, cover and simmer until vegetables are tender (about 1 hour). Remove from heat. Cool and strain. Use liquid as base for vegetable soup or for recipes calling for broth or stock.

Bean & Macaroni Soup

This tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

Ingredients:

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes.  Cook macaroni according to directions on package using unsalted water.  Drain when cooked.  Do not overcook.
5. Combine reserved been liquid with water to make 4 cups. 
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is thoroughly heated.  Stir occasionally.

Corn muffins would be great with this soup.

Freeze leftovers for an easy meal another day.

Yield: 8 servings - Serving size: 1 cup
Each serving provides:
Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg

Gazpacho

3 medium tomatoes, peeled and chopped
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced

1. In a large mixing bowl, combine all ingredients.

2. Cover and chill in the refrigerator for several hours.

Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 52
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Calcium: 32 mg
Iron: 29 mg

Meatball Soup

1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced

1. In a large pot, combine water, annato, bay leaf, half of
the onion, green pepper, and 1/2 teaspoon of mint. Bring to
a boil.

2. In a bowl, combine chicken and beef, the other half of
the onion, tomato, oregano, corn flour, pepper, garlic, and
salt. Mix well. Form 1-inch meatballs. Place meatballs in
boiling water and lower heat. Cook over low heat for 30 to
45 minutes.

3. Add carrots, chayote, cabbage, and celery. Cook over
low heat for 25 minutes. Add corn and zucchini and cook for
another 5 minutes. Garnish with cilantro and the rest of
the mint.

Yield: 8 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg

Apple Oat Muffins

Ingredients:
1 cup old-fashioned oats, uncooked
3/4 cup whole wheat flour
1 tsp. Baking soda
1 tsp. Cinnamon
½ tsp. Allspice
1/3 cup honey
¼ cup skim milk
¼ cup vegetable oil
1 egg
2 medium cooking apples, cored, peeled & diced

Instructions:
Preheat oven to 400° and line twelve muffin pan cups. Mix dry ingredients in large bowl and set aside. Mix remaining ingredients in small bowl and add flour mixture until dry ingredients are just moistened. (Batter will be lumpy.) Spoon batter into cups almost to the top of each tin. Bake 25 minutes or until firm. Cool on wire rack. (Serves 12.)
(Source: American Health Magazine.)

Oatmeal Peach Muffins

STRUSEL MIX
3 Tbsp. packed dark brown sugar
2 Tbsp. unbleached all purpose flour
1 tsp. cinnamon
1 Tbsp. canola oil

MUFFINS
Nonstick olive or canola oil spray
1 cup old fashioned rolled oats
1 and 1/2 cups whole-wheat pastry flour
2 tsp. baking powder
1/2 tsp. salt
2 large eggs
1/2 cup sugar
3/4 cup skim milk
6 Tbsp. unsweetened applsauce
2 Tbsp. canola oil
1 tsp. vanilla
1 cup chopped firm but rip peaches (or substitute frozen and thawed peaches)

Preheat oven to 400 degrees. Coat 12-cup muffin tin with oil spray and set aside. In small bowl, combine all streusel mix ingredients and set aside.

In large bowl, mix oats, flour, baking powder and salt. In separate bowl, whisk eggs with sugar. Whisk in milk, applesauce, oil and vanilla. Pour over dry ingredients. mix just until combined. Gently fold in peaches.

Spoon batter into prepared tins. Top each with streusel mix. Bake 20-25 minutes or until toothpick inserted comes out clean. Remove from oven and cool in pan for 5 minutes, then remove from pan and transfer to wire rack to continue cooling.

Makes 12 muffins
Calories: 191
Total fat: 5 g
Saturated fat: 1 g
Carbohydrates: 33 g
Protein: 4 g
Fiber: 3 g
Sodium: 184 mg

Source: www.aicr.org

Main Dishes

Quick Beans and Rice

Ingredients:
1 cup of brown rice
2 cups water
2 16-ounce cans beans
(kidney, pinto, etc.)
1 medium onion, chopped
2 cloves garlic, minced
2 medium tomatoes, seeded & chopped
12-ounce can jalapeno pepper, diced
1 Tbsp. vegetable oil
½ tsp. oregano
3 Tbsp. Chopped fresh cilantro

Instructions:
In heavy pot, bring 2 cups water to a boil. Add rice, return to boil. Reduce heat, cover, and simmer for 45 minutes. Sautee beans, onion, garlic, tomato, and pepper in lightly-oiled skillet for about 10 minutes or until heated through. Add oregano and cilantro, cover and simmer for 5 minutes. Serve bean mixture on top of cooked rice. (Serves 4-6.)

Pupusas Revueltas

1 pound ground chicken breast
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water

1. In a nonstick skillet over low heat, saute chicken in
oil until chicken turns white. Constantly stir the chicken
to keep it from sticking.

2. Add onion, garlic, green pepper, and tomato. Cook until
chicken mixture is cooked through. Remove skillet from
stove and let mixture cool in the refrigerator.

3. While the chicken mixture is cooling, place the flour in
a large mixing bowl and stir in enough water to make a stiff
tortilla-like dough.

4. When the chicken mixture has cooled, mix in the cheese.

5. Divide the dough into 24 portions. With your hands,
roll the dough into balls and flatten each ball into a
1/2-inch thick circle. Put a spoonful of the chicken
mixture in the middle of each circle of dough and bring the
edges to the center. Flatten the ball of dough again until
it is 1/2-inch thick.

6. In a very hot, iron skillet, cook the pupusas on each
side until golden brown.

7. Serve hot with Curtido salvadore (see below).

Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg

Curtido Salvadore

1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water

1. Blanch the cabbage with boiling water for 1 minute.
Discard the water.

2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.

3. Place in the refrigerator for at least 2 hours before serving.

Serve with Pupusas Revueltas

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg

Skinnier Scampi

Ingredients:
1 lb. Medium shrimp or prawns (shelled and deveined)
2 cloves garlic, crushed
½ cup white wine or broth
1 Tbsp. Vegetable oil
1 Tbsp. Fresh or 1 tsp. Dried parsley
¼ tsp. Dried oregano

Instructions:
In large skillet, lightly sautee shrimp and garlic in oil, until shrimp are light-pink in color. Add remaining ingredients. Cover, simmer 5-10 minutes. (Note: the alcohol in the wine will evaporate with cooking.) (Serves 4.)

Grilled Fish Steaks

Ingredients:
4 firm-fleshed fish steaks (swordfish, salmon, rock cod, etc.)

Marinade:
½ cup tamari or low-sodium soy sauce
½ cup lemon juice
½ cup vegetable oil
2 Tbsp. Sesame seed

Instructions:
Place fish in glass casserole dish. Combine marinade ingredients and pour over fish. Cover and marinate in refrigerator for 2-3 hours. Remove fish from marinade and grill over hot coals (or under broiler) for approximately 10 minutes per side or until fish flakes easily with fork. (Serves 4-6).

Mexican Pozole

2 pounds lean beef, cubed
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro
1 can (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can (1 lb. 13 ounce) hominy

1. In a large pot, heat oil. Saute beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough
water to cover the meat. Cover pot and cook over low heat
until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for
about 20 minutes.

4. Add hominy and continue cooking another 15 minutes,
stirring occasionally, over low heat. If too thick, add
water for desired consistency.

Option: Skinless, boneless chicken breasts may be used
instead of beef cubes.

Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg

Tofu Manicotti

Ingredients:
8 manicotti noodles
4 ounces firm tofu, crumbled
1 small red bell pepper, minced
½ tsp. Oregano
½ tsp. Thyme
½ tsp. Basil
2-3 cloves garlic, minced
1/3 cup fresh parsley, minced
¼ tsp. White pepper
1 16-ounce jar marinara sauce

Instructions:
Cook noodles according to package directions. Set aside to cool. Mix tofu, vegetables, and seasonings in large bowl. Stuff mixture into cooled noodles. Place in shallow baking dish and cover with marinara sauce. Bake in 350° oven for 30 minutes or until heated through. (Serves 4-6.) (Source: American Health Magazine.)

Spaghetti Squash Primavera

Ingredients:
1 large spaghetti squash
½ cup fresh or frozen peas
1 cup sliced mushrooms
2 medium tomatoes, seeded & chopped
1 small bell pepper, seeded & chopped
1 Tbsp. Olive oil
¼ tsp. Dried oregano
¼ tsp. Dried basil
Freshly ground black pepper

Instructions:
Cut spaghetti squash in half lengthwise, and place cut-side down in baking dish filled with 1”of water. Bake uncovered in 350° oven 45-60 minutes or until easily pierced with fork. Sautee vegetables in large skillet with olive oil. Simmer about 15 minutes or until vegetables are tender but still firm. Scoop strands of pulp from squash and place in warmed serving bowl. Toss with vegetable mixture and season to taste. (Serves 4-6.)

Salmon and Olive Linguine

Ingredients:
4 ounces linguine
½ lb. Salmon fillet, skinned
1 medium onion, chopped
1 clove garlic, minced
2 Tbsp. Chopped olives
1 tsp. Dried oregano
Pepper to taste

Instructions:
Broil fish 5-7 minutes or until it flakes easily with fork. Meanwhile, sautee onions and garlic in oil until soft. Add oregano and olives and cook over low heat for 2 minutes. Prepare linguine according to package directions. Cut cooked salmon into bite-size pieces and add to onion mixture. Serve over linguine. (Source: American Health Magazine.)

Chicken Divine

Ingredients:
2 chicken breasts, halved, skinned, and boned
1 cup mushrooms, sliced
1 small onion, sliced
1 shallot, finely diced
1 cup chicken broth (fat removed)
¼ tsp. Dried thyme
¼ tsp. Dried basil

Instructions:
In non-stick, or lightly oiled skillet, brown chicken breasts on both sides. Remove from pan. Add vegetables to pan and cook until onions are clear, but not browned. Return chicken to pan. Add broth and seasonings. Bring to boil then reduce heat, cover, and simmer gently for 20 minutes or until chicken is no longer pink. (Serves 4-6).

From web: 20-Minute Chicken Creole
Beef and Vegetable Stir Fry
Oriental Rice

Beef and Vegetable Stir Fry

Serves 4

• 3/4 pound beef round steak, boneless (12 ounces)
• 1/2 cup sliced carrots
• 1 tablespoon soy sauce
• dash pepper
• 1 tablespoon cornstarchor arrowroot
• 1 teaspoon olive oil
• 1/2 cup sliced onion
• 1/8 teaspoon garlic powder or 1 clove chopped garlic
• 2 cups broccoli florets
• 1 1/4 cup water

Trim all fat from steak. Slice steak across the grain into thin strips about 1.8 inch wide and 3 inches long (Partially frozen meat is easier to slice). Heat oil in skillet. Add beef strips and stir fry over high heat, turning pieces constantly, until beef is no longer red (about 3-4 minutes). Reduce heat. Add carrots, celery, onion and seasonings. Cover and cook until vegetables are tender-crip (3 - 4 minutes). Mix cornstarch and water until smooth; add slowly to beef mixture, stirrning constantly. Cook until thickened and vegetables are coated with a thin glaze.

This is an official 5 a day recipe, and provides four people with 1 1/4 servings of vegetables each.

Nutritional Analysis
Calories: 150
Fat: 5g
Cholesterol: 45mg
Sodium: 315mg
% Calories from fat: 30%

20 - Minute Chicken Creole

1. Spray deep skillet with nonstick spray coating.  Preheat pan over high heat.  Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink.

2. Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt.  Bring to boil; reduce heat and simmer covered for 10 minutes. Serve over hot cooked rice or whole wheat pasta. 

Nutrition Content: Per Serving,
Calories: 255
Total fat: 3 g
Saturated fat: 0.8 g
Carbohydrates: 16 g
Protein: 31 g
Cholesterol: 100 mg
Sodium: 465 mg
Dietary fiber: 1.5 g

Stir-Fried Beef

1 1/2 pounds sirloin steak with fat trimmed off
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced

1. Trim fat from steak and cut into small, thin pieces.

2. In a large skillet, heat oil and saute garlic until
garlic is golden. Add steak, vinegar, salt, and pepper.

3. Cook for 6 minutes, stirring beef until brown.

4. Add onion and tomato. Cook until onion is transparent.
Serve with boiled potatoes and brown rice.

Yield: 6 servings
Serving size: 1 1/4 cup
Each serving with potatoes
and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg

Beefless Meatloaf

Ingredients:
1 medium onion, finely chopped
2 lbs. Ground turkey
2 eggs, slightly beaten
½ cup flavored breadcrumbs
1 Tbsp. Fresh, or 1 tsp. Dried parsley
1 clove garlic, minced (optional)
Dash Tabasco sauce
Dash Worcestershire sauce

Instructions:
Combine all ingredients in large mixing bowl. Mix until all are thoroughly blended. Press into bottom of lightly oiled loaf pan. Bake in a 350 oven for 1 hour. (Serves 6-8).

Chicken and Rice

6 chicken pieces (legs and breasts), skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins

1. In a large pot, brown chicken pieces in oil.

2. Add water, tomatoes, green and red peppers, celery,
carrots, corn, onion, cilantro, garlic, salt, and pepper.
Cover and cook over medium heat for 20 to 30 minutes or
until chicken is done.

3. Remove chicken from the pot and place in the
refrigerator. Add rice, peas, and olives to the pot. Cover
pot and cook over low heat for about 20 minutes until rice
is cooked.

4. Add chicken and raisins and cook for another 8 minutes.

Yield: 6 servings
Serving size: 1 cup rice and 1 piece chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg

Chicken Stew

8 chicken pieces (breasts or legs)
1 cup water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 teaspoons salt
1/2 teaspoon pepper
3 medium tomatoes, chopped
1 teaspoon parsley, chopped
1/4 cup celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves

1. Remove the skin from the chicken and any extra fat. In
a large skillet, combine chicken, water, garlic, onion,
salt, pepper, tomatoes, and parsley. Tightly cover and cook
over low heat for 25 minutes.

2. Add celery, potatoes, carrots, and bay leaves and
continue to cook for 15 more minutes or until chicken and
vegetables are tender. Remove bay leaves before serving.

Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg

Grilled Chicken With Green Chile Sauce

4 skinless, boneless chicken breasts
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalape¤o peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
1/4 cup low fat sour cream (or Homemade Sour Cream--see page
41)

1. Combine the oil, juice from one lime, oregano, and black
pepper in a shallow glass baking dish. Stir. Place the
chicken breasts in the baking dish and turn to coat each
side. Cover the dish and refrigerate overnight. Turn the
chicken periodically to marinate chicken on both sides.

2. Put water, tomatillos, and onion into a saucepan. Bring
to a gentle boil and cook uncovered for 10 minutes or until
the tomatillos are tender. In a blender, place the cooked
onion, tomatillos, and any remaining water. Add the garlic,
peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients are smooth. Place the sauce
in a bowl and refrigerate.

3. Place the chicken breasts on a hot grill and cook until
done. Place the chicken on a serving platter.

4. Spoon a tablespoon of low fat sour cream over each
chicken breast. Pour the sauce over the sour cream.

Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg

Baked Trout

2 pounds trout fillet, cut into 6 pieces (any kind of fish
can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)

1. Preheat oven to 350øF.

2. Rinse fish and pat dry. Place in baking dish.

3. In a separate dish, mix remaining ingredients together
and pour over fish.

4. Bake for 15 to 20 minutes or until fork-tender.

Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg

Salmon and Chive Frittata

2 oz (1/3 of 6 oz can) salmon
4 whole large eggs
8 egg whites
Nonstick olive or canola oil spray
Salt and pepper, to taste

1/3 cup reduced-fat crumbled feta cheese
1/2 medium red pepper, diced
1/2 medium yellow pepper, diced
1/4 cup minced fresh chives

In small bowl, flake salmon using fork. Set aside. In medium bowl, beat eggs. Combine thoroughly with egg whites using wire whisk. heat large nonstick skillet over medium heat. Coat with oil spray. Pour eggs into skillet and sprinkle with salt and pepper. Cover skillet and cook eggs for 3-4 minutes. When eggs are almost cooked, drop bits of salmon and cheese over top. Sprinkle with peppers and chives. Cover pan and continue to cook about 2-3 minutes until eggs are completely set. Serve immediately.

Yield: 4 servings
Calories: 162
Total fat: 8 g
Saturated fat: 3 g
Carbohydrates: 4 g
Protein: 18 g
Sodium: 434 mg

Source: www.aicr.org

Vegetables

Stuffed Mushrooms

Ingredients:
12 large mushrooms
¼ cup seasoned bread crumbs
1 stalk celery, finely chopped
1 clove garlic, minced
2 Tbsp. Parmesan cheese
1 Tbsp. Olive oil
¼ cup water
Freshly ground black pepper

Instructions:
Wash mushrooms and remove stems. Chop stems and combine with half the bread crumbs, celery, garlic and cheese. Stuff mixture into mushroom caps. Sprinkle with remaining bread crumbs. Place in shallow baking dish. Add water to pan. Drizzle tops with olive oil to moisten crumbs. Bake in 350° oven for 20-30 minutes. (Serves 4-6.)

Baked Sweet Potatoes

Ingredients:
2 cups cooked sweet potatoes
¼ cup orange juice
Grated rind of one lemon
¼ cup plain, low-fat yogurt
½ tsp. Cinnamon
½ tsp. Nutmeg

Instructions:
Mash cooked sweet potatoes and combine with remaining ingredients. Turn into light-oiled casserole. Cook, uncovered in 350° oven for 20-30 minutes or until heated through. (Serves 4-6.)

Minted Spinach

Ingredients:
Large bunch fresh spinach, washed and drained
1 medium onion, chopped
2 tsp. Olive oil
1 clove garlic, minced
1 ½ tsp. Fresh mint, chopped
¾ cup plain, low-fat yogurt
Freshly ground black pepper

Instructions:
Place washed spinach leaves into skillet and steam until leaves are wilted. (Do not add additional water.) Sautee onion in olive oil until onions are translucent. Drain spinach and place in serving bowl along with cooked onion. Combine remaining ingredients and blend into spinach-onion mixture. (Serves 3-4.)

Green Bean Casserole

Ingredients:
1 pound fresh green beans
1 small onion, chopped
1 Tbsp. Olive oil
Grated rind of one lemon
¼ tsp. Dill weed
1 cup plain, low-fat yogurt
1 cup whole wheat bread crumbs

Instructions:
Cut green beans into serving size pieces and steam for about 5 minutes or until just tender. Sautee onion in live oil until onion is translucent. Add lemon rind, dill, and yogurt, and heat thoroughly. Place green beans in casserole dish and cover with yogurt sauce. Top with bread crumbs. Bake in 350° oven for about 15-30 minutes or until sauce is bubbly. (Serves 4-6.)

Zucchini Skillet

Ingredients:
6 medium zucchini, sliced
1 small onion, sliced
1 clove garlic, minced
2 medium tomatoes, seeded & chopped
2 Tbsp. Vegetable oil
Pepper to taste

Instructions:
In large skillet, sautee onion and garlic in oil until onion is clear but not browned. Add zucchini and continue cooking, uncovered until zucchini are lightly browned (about 5 minutes). Add chopped tomatoes and continue cooking until tomatoes are heated through. Add seasoning. (Serves 6-8.)

Ratatouille

Ingredients:
2 Tbsp. Vegetable oil
1 large eggplant, cubed
1 large onion, sliced
2 cloves garlic, minced
2 bell peppers (red, green, or yellow), seeded & chopped
3 stalks celery, chopped
6 small zucchini, chopped
6 medium tomatoes, seeded & chopped
½ tsp. Basil
½ tsp. Thyme
½ tsp. Oregano

Instructions:
In large saucepan or Dutch oven, sautee onions and garlic in oil until onions are clear but not browned. Add the eggplant, celery, peppers, and zucchini (If necessary, add more oil to prevent vegetables from sticking to pan.) Cover and simmer for approximately 30 minutes, stirring occasionally. Add the tomatoes and seasoning and continue cooking for 5-10 minutes or until tomatoes are heated through. (Serves 6-8.)

Oriental Broccoli

Ingredients:
1 large bunch broccoli flowers
1 can water chestnuts, drained & sliced
1 medium red bell pepper, seeded & chopped
2 Tbsp. Vegetable oil
2 Tbsp. Tamari or low-sodium soy sauce

Instructions:
Pre-heat skillet and oil. Add vegetables and cook over medium-high heat, stirring constantly to prevent scorching, about 2 minutes. Add soy sauce, cover, and simmer for 4 minutes. (Vegetables should be firm but tender.) (Serves 4-6.)

Oriental Rice

Skimming the fat off the chicken stock and using a minimum of oil and no added salt means that this crunchy rice is lower in fat, saturated fat, and sodium.

1. Bring water and stock to a boil in medium size saucepan.

2. Add rice and stir. Cover and simmer.  

3. Remove pan from heat.  Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.

4. Heat oil in large nonstick skillet.

5. Saute onion and celery over moderate heat 3 minutes.  Stir in remaining ingredients including reserved cooked rice.  Fluff with fork before serving.  Makes 10 servings - Serving size 1/2 cup.

Each Serving provides:
Calories: 139
Total fat: 5g
Saturated fat: less than 1 g
Cholesterol: 0mg
Sodium: 86mg

Wonderful Stuffed Potatoes
Baked potatoes stuffed with seasons, low-fat cottage cheese are a lavish low-fat, low cholesterol, low-sodium treat.

4 medium sweet potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4 - 6 drops hot pepper sauce
2 tsp grated parmesan cheese 

1. Prick potatoes with fork.  Bake at 425° for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise.  Carefully scoop out potato leaving about 1/2 inch of pulp inside shell.  Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese.  Spoon mixture into potato shells.

4. Sprinkle top with 1/4 tsp parmesan cheese.

5. Place on baking sheet and return to oven.  Bake 15-20 minutes or until tops are golden brown.  Yield 8 servings - Serving size 1/2 potato each.

Each serving provides: 
Calories: 113
Total fat: 3g 
Saturated fat: less than 1g
Cholesterol: 1mg
Sodium: 136mg

Caribbean Pink Beans

1 pound pink beans
10 cups water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons salt

1. Rinse and pick through the beans. Put the beans in a
large pot and add 10 cups of water. Place the pot in the
refrigerator and allow the beans to soak overnight.

2. Cook the beans until they are soft. Add more water as
needed while the beans are cooking.

3. Add the plantains, tomato, pepper, onion, garlic, and
salt. Continue cooking at low heat until the plantains are
soft.

Option: Serve with rice.

Yield: 16 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg

Vegetables With a Touch of Lemon

1/2 small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped

1. Steam broccoli and cauliflower until tender (about 10
minutes).

2. In a small saucepan, mix the lemon juice, oil, and
garlic, and cook over low heat for 2 or 3 minutes.

3. Put the vegetables in a serving dish. Pour the lemon
sauce over the vegetables. Garnish with parsley.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg

Simple Rice Dish

1 tablespoon vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups brown rice
4 cups hot water
1/2 teaspoon salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers

1. In medium pan, heat oil and saute onion, garlic, and
rice. Add hot water and salt. Bring to a full boil. Cover
and simmer for 15 minutes without stirring. If desired, add
vegetables, cover, and cook for an additional 5 minutes.

2. Uncover, give rice a full turn and cover again. Turn
heat off.

3. Let stand 15 minutes before serving.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg

Desserts

Strawberried Peaches

Ingredients:
1 can peach slices, packed in juice
2 cups fresh or frozen strawberries
1 tsp. Lemon juice
1/8 cup apple juice
4 Tbsp. Plain, low-fat yogurt
Fresh mint sprigs

Instructions:
Arrange peach slices on dessert plates. Blend strawberries and juice in blender or food processor until pureed. Spoon strawberry sauce over peaches. Place a dollop of yogurt on each serving and garnish with mint sprigs. (Serves 4.)

Frozen Bananas

Ingredients:
6 ripe bananas, cut in half cross-wise
1 cup finely chopped peanuts
¼ cup wheat germ
1 Tbsp. Brown sugar
12 popsicle sticks

Instructions:
Mix peanuts, wheat germ and sugar in large mixing bowl. Insert popsicle sticks into banana halves. Roll bananas in nut mixture until thoroughly coated. Place on cookie tray and freeze for at least one hour. (Serves 12.)

Frozen Yogurt Pops

Ingredients:
1-lb. Carton vanilla low-fat yogurt
2 medium bananas, mashed
1 cup fresh or frozen berries

Instructions:
Place all ingredients in blender or food processor and mix until berries are cut into large chunks. Pour into ice cube trays. Cover tray with waxed paper and insert toothpicks into center of each cube as holders. (You can also use home ice-pop molds.) (Yield varies depending on mold used.)

Berry Ice

Ingredients:
2 cups fresh raspberries
½ cup fresh blueberries
Juice of ½ orange
½ peach, pitted, peeled
½ Tbsp. Concentrated orange juice
1 Tbsp. Concentrated apple juice
½ tsp. Vanilla

Instructions:
Blend all ingredients in blender or food processor until smooth. Pour into ice trays and freeze until slush point, about 1 hour. Spoon into dessert cups and freeze ½ hour longer. (Serves 4.)
(Source: American Health Magazine.)

Perfect Pears

Ingredients:
1 can pear halves, packed in juice
2 Tbsp. Sugar
¼ tsp. Cinnamon
1/8 tsp. Nutmeg
½ cup chopped or slivered nuts

Instructions:
Drain pears and reserve juice. Arrange pears in baking dish, split side up. Combine remaining ingredients with reserved juice and spoon onto pear halves. Bake in 350° oven for 25-30 minutes. Baste with juices. (Serves 4.)

Raisin-Walnut Bits

Ingredients:
2 cups chopped walnuts
1 cup whole-wheat flour
¾ cup all-purpose flour
1 11-ox. Package raisins
1 tsp. Baking soda
½ tsp. Salt
1 cup buttermilk or 3/4 cup plain yogurt
2 Tbsp. Vegetable oil
1 egg

Instructions:
Preheat oven to 350° and grease loaf pan. In large bowl, mix first 6 ingredients. In small bowl, mix buttermilk, oil, and egg, then stir into flour mixture until dry ingredients are just moistened. Pour batter into pan and bake for 1 hour or until set. Cool in pan on wire rack for 10 minutes. Remove from pan and cool completely on rack, then cut loaf lengthwise into thirds, and then crosswise into eighths. (Serves 12.)
(Source: American Health Magazine.)

Almond Cheese Cakes

Ingredients:
2 ½ cups part-skim ricotta cheese
3 eggs
¼ cup sugar
2 Tbsp. Skim milk
1 Tbsp. Flour
1 tsp. Grated lemon peel
1 tsp. Almond extract
2 Tbsp. Sliced almonds
2 Tbsp. Strawberry jam

Instructions:
Preheat oven to 375°. Place foil baking liners in twelve muffin pan cups. In large bowl, mix cheese until smooth and beat in eggs, sugar, milk, flour, lemon peel and extract until well-blended. Spoon into cups. Arrange almonds on cupcakes. Bake 30 minutes or until set. Cool on wire racks. Spoon jam into center of each cooled cupcake. (Serves 12.)
(Source: American Health Magazine.)

Rainbow Pear Compote

1 can (16oz) Bartlett pear halves
½ cup orange juice
1 piece (1 ½-inch) stick cinnamon
4 whole cloves
1 orange, peeled and sectioned
1 kiwifruit, pared and sliced
1 apple, red delicious, cubed
½ cup halved red grapes, seeded if necessary

Drain pears; reserve 1/2 cup liquid.  Combine reserved liquid with orange juice, cinnamon and cloves.  Bring to boil; simmer, uncovered, 5 minutes.  Strain and chill. Cut pear halves into two lengthwise pieces.  Cut orange segments and kiwifruit slices in half.  Combine pears with remaining fruit; pour chilled orange juice mixture over.  Makes 6 servings

Per serving:
Calories: approx. 102
Protein: 1 g
Fat: 0 g
Carbohydrates: 26 g
Fiber: 3 g
Cholesterol: 0 mg
Sodium: 5 mg

Pears 'n Apple Crisp with Cranberries
Great autumn fruits in a soul-satisfying dessert! This larger-sized recipe makes extra for snacking.

Preparation time: 30 minutes                Servings: 8 - 1 ¼ cup.

Ingredients:

4 medium almost-ripe pears
4 medium crisp apples
1 cup dried cranberries
3 tbsps. water
1 lemon, juice and grated peel
1 cup brown sugar, divided into 2 portions
1 tsp. cardamom, divided into 2 portions
 ½ cup old fashioned oats
 ½ cup whole wheat flour
2 tbsps. butter
1 cup vanilla yogurt, optional*

1. Preheat oven to 375° F and place oven rack in middle position.

2. Peel pears and apples, cut into quarters and core. Cut into large dice and place in lightly greased, shallow baking casserole. Sprinkle evenly with cranberries and water.

3. Remove peel from lemon and reserve juice. Sprinkle grated peel over fruit mixture.

4. Combine one half the brown sugar with one half the cardamom and sprinkle over fruit.

5. Meanwhile, combine rolled oats, flour, and remaining sugar and cardamom in medium bowl. Add butter and work with a fork until mixture is well-blended butter and crumbly. Add lemon juice and mix thoroughly. Sprinkle evenly over entire fruit mixture. Place in hot oven and bake for 45 minutes.

6. Remove from oven, allow to cool slightly. Stir yogurt in a small bowl until creamy. Serve bowls of warm Crisp, topped with yogurt if desired.

*Optional ingredients are not included in the dietary analysis.

Nutritional Information per Serving

Calories: 290
Carbohydrates: 65g
Total Fat: 3.5g
Cholesterol: 10mg
Saturated Fat: 2g
Dietary Fiber: 5g
% of Calories from Fat: 6%
Sodium: 40mg
Protein: 0g
Credit: Recipe developed for the Produce for Better Health Foundation by Chef Carmen I. Jones, CCP

Rice Pudding

6 cups water
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon salt

1. Put the water and cinnamon sticks into a medium
saucepan. Bring to a boil.

2. Stir in rice. Cook on low heat for 30 minutes until
rice is soft and water has evaporated.

3. Add skim milk, sugar, and salt. Cook for another 15
minutes until it thickens.

Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg

Tropical Fruit Compote

3/4 cup water
1/2 cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)

1. In a saucepan combine 3/4 cup of water with the sugar,
lemon juice, and lemon peel (and rum or vanilla extract if
desired). Bring to a boil, then reduce the heat and add the
fruit. Cook at a very low heat for 5 minutes.

2. Pour the syrup in a cup. Remove the lemon rind and cool
the cooked fruit for 2 hours.

3. To serve the compote, arrange the fruit in a serving
dish and pour a few teaspoons of syrup over the fruit.
Garnish with mint leaves.

Serve with Lowfat Sour Cream.

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg

Beverages

Sparkling Punch
1 cup unsweetened pineapple juice
1 cup orange juice
juice of two lemons
juice of two limes
11 oz. sparkling water

Mix all ingredients in a pitcher. Pour over ice cubes made of sparkling water. Makes 4 servings.

Banana Delight
2 cups milk
1 ripe banana, sliced
1/4 tsp. nutmeg
1/8 tsp. almond extract

Place all ingredients in a blender. Mix at high speed until mixture is smooth (about 30 seconds). Makes 4 servings.

Ginger Mint
1 whole fresh lime
ginger ale
fresh mint

Squeeze fresh lime juice into a tall frosted glass. Add some ice cubes and fill with ginger ale. Stir, and top with sprigs of fresh mint. Makes one tall glass.

Pink Mist
5 oz. grapefruit juice
1 oz. grenadine
2 oz. pina colada mix
splash of seltzer

Blend ingredients and serve over ice. Garnish with pineapple and cherry. Makes one serving.

Frosty Mocha
1/2 gal. chocolate ice cream, softened
8 cups coffee, chilled
1 pint half & half
1 tsp. almond extract
1/8 tsp. salt
1 square semi-sweet chocolate, grated
1/4 tsp. ground cinnamon

With mixer at low speed, beat ice cream and 3 cups coffee until smooth. In chilled 5-6 quart punch bowl, stir ice cream mixture, half & half, almond extract, salt and 5 cups coffee until blended. Sprinkle top with grated chocolate and cinnamon. Makes 16 8-oz. servings.

Mistletoe Punch
1 6-oz. can frozen lemonade concentrate, thawed
1 6-oz. can frozen orange juice concentrate, thawed
6 cups water
1/2 cup grenadine syrup
1 quart ginger ale, chilled

Combine all the ingredients, except last two, in a punch bowl. Just before serving, add some ice cubes and gently stir in the ginger ale. Garnish with lemon slice and maraschino cherry. Makes 30 punch cup servings.

Citrus Cider
2 quarts apple cider or apple juice
3 cups water
1 6-oz. can frozen orange-pineapple juice concentrate, thawed
1/2 cup light molasses
4 inches stick cinnamon
1 tsp. whole cloves

Combine cider, water, juice concentrate, molasses, cinnamon and cloves. Simmer for 10 minutes. If desired, float apple slices on top of cider. Makes 24 servings.

Cranberry Tea Punch
2 32-oz. bottles cranberry juice cocktail
2 cups brewed tea
1/2 cup sugar
1/4 cup lemon juice
1/4 tsp. ground cloves
1 small lemon, thinly sliced

Over high heat, combine juices, cloves, tea and sugar until sugar is dissolved and punch is hot, stirring occasionally. Float lemon slices on punch. Makes 10 cups.

Designated Driver's Delight
2½ oz. orange juice
1¼ oz. pineapple juice
1¼ oz. cranberry juice
2 scoops vanilla ice cream
3-4 frozen strawberries

Mix in a blender until smooth. Serve in a hurricane glass with an orange slice and a strawberry. 

Mango Shake
2 cups 1% milk
4 tablespoons frozen mango juice (or 1 fresh pitted mango)
1 small banana
2 ice cubes

1. Put all ingredients into a blender. Blend until foamy.
Serve immediately.

Variations: Instead of mango juice, try orange juice,
papaya, or strawberries.

Yield: 4 servings
Serving size: 3/4 cup
Each serving provides:
Calories: 106
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 63 mg
Calcium: 157 mg
Iron: Less than 1 mg

Pomegranate-Apricot Sparkler

1 and 1/2 cups cold pmegranate juice
1 and 1/2 cups apricot
1 cup cold sparkling water
Ice
1 fresh lime, quartered (optional)

In large pitcher, combine first 3 ingredients. Pour into ice-filled glasses. Garnish each glass with lime wedge, if desired.

Makes 4 servings
Calories: 105
Total fat: 0 g
Carbohydrates: 27 g
Protein: 1 g
Fiber: 1 g
Sodium: 14 mg

Source: www.aicr.org

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