500HIGH-FIBERRECIPES
FightDiabetes,HighCholesterol,HighBloodPressure,andIrritableBowelSyndromewith
DeliciousMealsThatFillYouUpandHelpYouShedPounds!
DICKLOGUE
Dedication
Inlovingmemoryofmymother,LauraWrightLogue,whogotmestartedcooking,andI’msureisstillwatchingovermyefforts.
TableofContents
INTRODUCTIONWhat’sAllThisaboutHighFiber?
CHAPTER1HowDoIAddMoreFibertoMyDiet?
CHAPTER2Appetizers,Snacks,andPartyFoods:Legumes
CHAPTER3Appetizers,Snacks,andPartyFoods:Grains
CHAPTER4Appetizers,Snacks,andPartyFoods:VegetablesandFruits
CHAPTER5Appetizers,Snacks,andPartyFoods:Nuts
CHAPTER6Appetizers,Snacks,andPartyFoods:Combinations
CHAPTER7Breakfast:Grains
CHAPTER8Breakfast:VegetablesandFruits
CHAPTER9Breakfast:Combinations
CHAPTER10MainDishes:Legumes
CHAPTER11MainDishes:Grains
CHAPTER12MainDishes:VegetablesandFruits
CHAPTER13MainDishes:Combinations
CHAPTER14SideDishesandSalads:Legumes
CHAPTER15SideDishesandSalads:Grains
CHAPTER16SideDishesandSalads:VegetablesandFruits
CHAPTER17SideDishesandSalads:Combinations
CHAPTER18Breads
CHAPTER19DessertsandOtherSweets:Legumes
CHAPTER20DessertsandOtherSweets:Grains
CHAPTER21DessertsandOtherSweets:VegetablesandFruits
CHAPTER22DessertsandOtherSweets:Combinations
CHAPTER23CookingTerms,WeightsandMeasurements,andGadgets
Index
INTRODUCTIONWhat’sAllThisaboutHighFiber?
Recentlytherehasbeenalotoftalkonthenewsandinothersourcesaboutthebenefitsof increasingtheamountoffiber inyourdiet.Perhapsyou’veseenorheardsomeofthesereports,andthatiswhyyouarelookingatthisbook.Ifso,youprobablyhaveanumberofquestions.I’mgoingto try toaddresssomeofthosequestionshere.
We’lllookatthingslikethefollowing:
•Whyallthetalkaboutincreasingfiber?Isthisjustanotherdietcraze?•Whataresomeofthebenefitsofahigh-fiberdiet?•Aren’tthereconcernsaboutanddrawbackstoeatingahigh-fiberdiet?•Howmuchfibershouldwebeeatingeveryday?•HowdidIendupwritingabookofhigh-fiberrecipes?
Afterwe’velookedatthesequestions,chapter1willgointodetailabouthowto increase theamountof fiberyoueat.We’ll lookatwhat thebesthigh-fiberfoodsare;howyoucanmakesomesimplesubstitutionswhenyougoshoppingtogreatlyincreasethefiberinyourdiet;andsomesurprisingfoodsthatcontainfiber(likechocolate!).
Therestofthebookcontains500recipesthatwillhelpyouthinkaboutwaystogetmorefiberinyourdiet.I’mnotgoingtogiveyousomemealplantostickto.TheonesI’veseeninotherbooksarenotthekindofthingthatmostpeoplewouldfollowanyway.Andtheygenerallyonlycontainaday’soratthemostaweek’s worth of meals. What I am going to do is give you lots of recipes,literallyeverythingfromsouptonuts(bothofwhichareusuallygoodhigh-fiberchoices).Thesearen’t thekindof recipes thatwillmakeyou thinkyouareonsomestrictly regimenteddiet.Theyare thekind thatyoucanpickandchoosefrom to add fiber to your diet, while still providing yourself and your familyfoodthattastesgoodandislikethekindsofthingsyou’vealwayseaten.
WhyAllThisTalkaboutHigh-FiberDiets?Thefirstquestionmanypeoplearegoingtohaveisprobably“WhyamIhearingsomuchabouthigh-fiberdietslately?”Firstofall,fiberisnotanewtopic.Dr.JohnKellogg,whofoundedthecompanythatwastobecomeKellogg’scereal,wasabigproponentoffiberinthelate1800s.AndCharlesPostinventedGrape-Nuts,stillapopularhigh-fibercereal,in1897.However,fiberhashadabitofanup-and-downhistory.Duringthemiddleof the20thcenturyitwascommontoconsider fiber a relatively unimportant part of a diet, and it was typicallyremovedfromitemslikewhiteflour.
Itistrue,however,thattalkaboutfiberhasincreasedinrecentyears.Partofthis isdue to the increasedawarenessofhealthyeatingover thepast30or40years.Vegetariancookingtendstobehigherinfiberthandietscontainingmeat.And heart-healthy cooking, which is where I got started in creating healthierversions of recipes, also generally includes higher fiber, for reason that we’lldiscuss.A number of recentmedical studies have also confirmed themedicalbenefitsofhigh-fiberdietsforanumberofdifferentconditions.Hereareafew:
•AstudypublishedintheMay11,2000,issueoftheNewEnglandJournalofMedicinereportedthatpatientswithdiabeteswhomaintainedveryhighfiberintheirdailydietloweredtheirglucoselevelsby10percent.
• A 1976 study by the Veterans Administration Medical Center, Lexington,Kentucky, showed that fiber is useful in treating diabetes, high bloodpressure,andobesityandinreducingcholesterollevels.
•TwostudiespublishedintheLancetshowedthatpeoplewithhigh-fiberdietssufferedfromfewerincidentsofcolonpolypsandcoloncancer.
Sotherearealotofgoodreasonstoaddmorefibertoyourdiet,evenifyouaren’tcurrentlybeingtreatedforamedicalconditionthatrequiresit.Inthenextsectionwe’lllookatsomeofthosereasonsinmoredetail.
WhyIncreasetheAmountofFiberinYourDiet?Sowhat are thebenefitsof ahigh-fiberdiet?Let’s takea lookat someof themorecommonones.
LoseWeightLet’sstartwiththisonesinceit’sonalotofpeople’sminds.Ifyoudoasearchonline,you’llfindanynumberofpeoplepushinghigh-fibereatingasawaytoloseweight.Anditdoeswork.We’llgetintomoredetailsinthenextsection,buttheshortexplanationisthatbyeatingmorefiber,you’llfeelmorefullandwantto eat fewer calories. And the bottom line in losing weight is to burn morecaloriesthanyoueat.
ReducetheRickofCertainCancersAmajor benefit for everyone is the role that fiber has been shown to have inreducingcancer.Ialreadymentionedthestudies thatshowedpeoplewhoeatahigh-fiberdiethavelesscoloncancer.Itappearsthereareanumberofbenefitstocolonhealthfromfiber.First,ithelpstopushstoolsthroughthecolonmorequickly, which contributes to overall colon health. Water-soluble fiber alsoencouragesthegrowthofbeneficialbacteriainthecolon.Andfinally,ithelpstobindpotentialcarcinogensandexcrete themfromthebody.Thebottomline isthatthepeoplewhoeatahigh-fiberdiethavebeenshowntohavea40percentreductionintheriskofcoloncancer.
Butcoloncancerisn’ttheonlycancerthatfibercanreduce.StudiesdoneinEnglandhave revealednot only thatwomenwhoeat a high-fiber diet are lesslikely to develop breast cancer, but also that women who already had breastcancerhadalongerlifeexpectancyonahigh-fiberdiet.Andfinally,studieshaveshownasignificant reduction inuterinecancer inwomenwhoateahigh-fiberdiet.
HelptheHeartandCirculatorySystemFiber has also had positive effects in fighting heart disease, the number-onekiller of bothmen andwomen in theUnited States. Primarily, getting to andstaying at a desirableweight reduces one of the biggest risk factors for heartdisease.Butfiberalsocontributesinothermoreactiveways.Firstofall,ithelpstoreducecholesterollevels.Itdoesthisinseveralways.Oneisbyencouragingtheproductionofpropionicacidintheintestines,whichinhibitstheproductionof cholesterol. Secondly, it removes bile acids from the intestines. In order tomakemorebileacids,theliverrequirescholesterol,whichitremovesfromthebloodstream.Thebottomline…high-fiberdietshavereducedthebadkindofcholesterol,LDL,by10to15percent.
HelpControlBloodPressureAnotherwaythatfibercontributestoheartandoverallhealthisbyreducinghighbloodpressure.High-fiberdietshavebeen shown to reducebloodpressurebythree to seven points, enough to reduce the risk of heart disease by up to 9percent. Cholesterol reduction contributes to lower blood pressure. Fiber alsotendstowidenthearteries,reducingtheriskofblockage.
StrengthentheImmuneSystemFibercanhelptokeepyouhealthybystrengtheningyourimmunesystem.Otherdiets rely on drastic reductions of food intake. This often has the effect ofreducing thenumberandhealthofwhitebloodcells.Ahigh-fiberdiet,on theotherhand,has theoppositeeffect, strengthening thewhitebloodcells. Italsopromoteshealthbyincreasingbeneficialbacteriaintheintestines.
HelpFightDiabetesFinally, a high-fiber diet can reduce your risk of developing type 2 diabetes.Reducingyourweightisagainapositivethingforreducingtheriskofdiabetes;but it also helps in other ways. It slows the absorption of sugar into thebloodstream.Researchhasfoundthatahigh-fibermealcanreducebloodsugarlevels by as much as 28 percent. It also has been proven to improve insulinsensitivity,whichbetterenablesthebodytoprocesssugar.
HowDoesFiberWorkintheBody?Fiber provides its benefits through a complex series of actions in the body.Without getting into a lot a medical details (which I don’t really understandanyway),let’slookatafewofthem.
High-fiberfoodsrequireyoutoworkalittlemore.Ingeneral,theyaregoingtorequiremorechewing.Thisisgood,asitencouragesyoutoeatmoreslowly.Sinceittakesawhileforthebodytodeterminethatitisfull,thishappensearlierinthemealprocess,causingyoutoeatless.
In the stomach, high-fiber food also contributes to that full feeling. Fiberabsorbswater,making the stomach feelmore full. It also tends to stay in thestomachlonger,meaningthatyouwon’tfeelhungryassoon.
Intheintestines,fibertriggerstheproductionofchemicalsthatagaintellthebrain thatyouare full.Anadditionalbenefit is that fiber isnotabsorbed,so itrepresentscaloriesthatwillnotbestoredinthebody.
Fiber’s ability to reduce theblood sugar levelmeans thatyouwill feel lesshungryandfeelfewercravingsforhigh-caloriefoods.
HowMuchFiberShouldIEat?Sohowmuchfiberisenough?TheAmericanDieteticAssociationrecommendsbetween20and35grams.However, theaverage intake in theUnitedStates isonly 12 to 15 grams. The recommended amount for children under 18 isdetermined by adding five to a child’s age. For example, a 7-year-old childwould need 12 grams of fiber a day. The National Academy of Sciences’InstituteofMedicinegivesthefollowingdailyrecommendationsforadults:
•Men50andyounger—38grams•Men51andolder—30grams•Women50andyounger—25grams•Women51andolder—21grams
There’s good news and bad news there. The bad news is that unless you areconsciouslywatching your fiber intake, you probably aren’t getting nearly therecommendedamounts.Thegoodnewsisthatifyoudowatchwhatyoueat,itisn’tasdifficultasyouthinktoreachthem.
WhatAboutthePotentialProblemsI’veHeardAbout?Okay, to get right to the point,what doyou think aboutwhenyou thinkhighfiber?Beans.Andwhatdoyouthinkofwhenyouthinkofbeans?Gas.
It’s true that high-fiber foods can produce gas. It’s especially true if yousuddenly start eating lots of high-fiber foods. So there are a few things youshouldconsiderasyoustartaddingfibertoyourdiet.
•Startslowlyandbuildup.Ifyou’vebeeneating10gramsoffiberaday,don’tsuddenlyjumpto35grams.Addfiberalittleatatime,perhapsstartingwithbreakfast,thenlunch,andthendinner.
•Drinkmorewater.Fiberabsorbswaterinthedigestivetract.Soyou’llwanttomake sureyoudrinkplenty.Someexperts recommenddoublingyourwaterintakeuntilyouknowhowyourbodyisgoingtohandlethefiberincrease.
•Ifbeansorotherfoodscausegasproblems,takeanenzymeproductsuchasBeano. It actuallyworks to reduce theamountofgasbyhelpingyoubreakdownthestarchesthatcausethegaswhentheyaredigestedintheintestines.
•Ifcertainrawfoodscausegas,cookthem,whichmakesthemeasiertodigest.
HowThisBookCameAboutPerhapsthebestwaytostarttellingyouwhoIamisbytellingyouwhoI’mnot.I’mnotadoctor.I’mnotadietitian.I’mnotaprofessionalchef.WhatIamisanordinary person just like youwhohas some special dietary needs.What I amgoing to do is give you 500 recipes I have made for myself and my family,whichI thinkwillhelpyou increase theamountof fiber inyourdietandyourfamily’s.Manyofthemarethethingspeoplecookintheirownkitchensallthetimebutmodifiedtomakethemhealthierwithoutlosingtheflavor.
I’ve enjoyed cookingmost ofmy life. I guess I started seriously about thetimemymotherwentback toworkwhenIwas12orso. In thosedays itwassimple stuff like burgers and hot dogs and spaghetti. But the interest stayed.After Imarriedmywife,wegotpretty involved in some food-related stuff…growing vegetables in our garden, making bread and other baked goods, andcanningandjellymaking…thatkindof thing.Shealwayssaid thatmy“madchemist”cookingwasanoutgrowthofthetimeIspentincollegeasachemistrymajor,andshemightberight.
SomeofyoumayalreadyknowmefrommyLowSodiumCookingwebsiteand newsletter or frommy 500 Low-Sodium Recipes book. I started thinkingaboutlow-sodiumcookingafterbeingdiagnosedwithcongestiveheartfailurein1999. One of the first and biggest things I had to deal withwas the doctor’sinsistencethatIfollowalow-sodiumdiet—1200mgadayorless.Atfirst,likemanypeople,Ifounditeasiesttojustavoidthethingsthathadalotofsodiuminthem.ButIwasbored.AndIwasconvincedthattherehadtobeawaytocreatelow-sodiumversionsofthefoodsImissed.SoIlearnedallkindsofnewcookingthings. I researched where to get low-sodium substitutes for the things that Icouldn’thaveanymore,boughtcookbooks,andbasicallyredidmywholediet.
Along the way I learned some things. And I decided to try to share thisinformationwithotherswhomightbeinthesameposition.Istartedawebsite,www.lowsodiumcooking.com,tosharerecipesandinformation.Isentoutane-mailnewsletterwithrecipes thatnowhasmorethan17,000subscribers.AndIwrotemyfirstbook.
Along theway, I discovered that therewere other areas of the diet besidessodiumthatcontributetohearthealth.Ibegantoincorporatetheseintomydietalso. Some of those are detailed in my second book, 500 Low-CholesterolRecipes. But I also began to read more and more about the importance ofincreasing the fiber in your diet, not just for heart health, but also for all the
reasons listed earlier in this chapter. So our diet changed again, this time toincreasetheamountoffiber.Andthisbookisaresultofthatchange.
HowIstheNutritionalInformationCalculated?ThenutritionalinformationincludedwiththeserecipeswascalculatedusingtheAccuChefprogram. It calculates thevaluesusing the latestUSDepartment ofAgriculturestandardreferencenutritionaldatabase.I’vebeenusingthisprogramsinceIfirststartedtryingtofigureouthowmuchsodiumwasintherecipesI’vecreated.It’sinexpensive,easytouse,andhasanumberofreallyhandyfeatures.For instance, if I go in and change the nutrition figures for an ingredient, itremembersthosefigureswheneverIusethat ingredient.AccuChefisavailableonlinefromwww.accuchef.com.Theyofferafree-trialversionifyouwanttotryitout,andthefullversioncostslessthan$20US.
Of course, that implies that these figures are estimates. Every brand oftomatoes or any other product is a little different in nutritional content. ThesefigureswerecalculatedusingproductsthatIbuyhereinsouthernMaryland.Ifyou use a different brand, your nutrition figures may be different. Use thenutritional analysis as a guideline in determiningwhether a recipe is right foryourdiet.
1HowDoIAddMoreFibertoMyDiet?
Nowthatwe’velookedatwhyaddingmorefibertoourdietisagoodidea,let’stakeaquicklookatthehow.Itisn’treallyasdifficultasyoumightthink.We’lllookat a few simple thingsyoucandowhenyougo to thegrocery store andthensomespecificrecommendationsfordifferentgroupsoffoodsthatarehighinfiber.
Thefirst thing todo is tobeawareof thefibercontentof foods.Becomealabelreader. Ifyouare juststartingout, takeanextrahourat thestorereadingnutritionlabelsandlookingat thefibercontent.Therereallyarea lotoffoodsout therewith fiber in them.Unlikewhen I first startedona low-sodiumdiet,youdon’thave tomakenearly everything fromscratch.Allyouneed todo ismake smart choices. And the things you pick don’t all have to have hugeamounts tohelpyouget toyourgoal.Sure, a servingofbeansmighthave15grams,butnoonewants toeatbeanseveryday.Butyoucanget thatsame15grams from two or three servings of vegetables or any of a number ofcombinations.
Justasanexample,hereareacoupleoflow-fiberorhigh-fiberchoices:•Puffedricecereal—0grams;shreddedwheat—5grams•Whitebread(suchasWonder)—0grams;lightwheatbread(suchasWonder)—5grams
•Regularpasta(suchasBarilla)—2grams;wholewheatpasta(suchasBarilla)—6grams
•Whiteflour—0grams;wholewheatpastryflour—3gramsThegreatnewsaboutthesechoicesisthatyou’llfindthehigher-fiberchoicealsotastesbetter,hasmoreflavor,andleavesyoufeelingmoresatisfied.
Eventhekindoficecreamyouchoosecanmakeadifference.BenandJerry’sSuperFudgeChunkhas2gramsoffiber!
Andofcourse,youshouldbelookingtoaddmorefoodsfromthefollowinggroupstoyourdiet.
LegumesBeans and other legumes are the poster child for high-fiber foods. A singleserving can provide 15 grams or more of fiber. They also have been proveneffectiveatkeepingyoufromfeelinghungrythelongestandhavebeenlinkedtoreducedriskofheartdisease,diabetes,andcertainkindsofcancer.
Ofcourse,asIsaid,youprobablywon’teatbeanseveryday,butyoushouldstrivefortwoorthreeservingsaweek.Andtherearelotsofwaystoincorporatelegumesintoyourdiet.Thisbookcontains70recipesthatfeaturejustlegumesandanumbermorewhere theyare includedas an ingredient alongwithotherhigh-fiberfoods.
Hereareafewsuggestionsforincludingmorelegumesinyourdiet:
• Use legumes as snacks. There are a number of recipes here for bean dips,spreads,andothersnackitems.True,mostofthemonlycontain2or3gramsoffiber,butcombinedwithahigh-fiberdipperlikefreshvegetablesorwholewheatpitachips,theycancontributequicklytoyourdailyfibergoal.
•Add them intoother recipes.Beans and chickpeasmake agreat addition tomanysoups,salads,anddisheslikericeorgrainsidedishes.You’llfindlotsofthosekindofrecipeshereinthechaptersfeaturingcombinations.
•Thinkof differentways to use them in dishes.True, you canmake chili orbaked beans, but there are also things like burritos, split pea soup, andmarinatedbeansalads.
Here are examples of the amount of fiber in a serving of a few commonlegumes:•Navybeans—19grams•Splitpeas—16grams•Lentils—16grams•Blackbeans—15grams•Limabeans—13grams•Kidneybeans—11grams•Black-eyedpeas—9grams
WholeGrainsWholegrainsareagreatsourceoffiberandonethat’seasyto includeinyourdiet.Youshouldeattwoorthreeservingsofwholegrainsaday.Wholegrainscontribute to that full feeling that keeps you from overeating and have beenshown toslow theabsorptionofsugar into theblood.Theyalsocontainmanyothermineralsandnutrientsthatareremovedfromprocessedgrains.
Herearesomewaystoincreasetheamountofwholegrainsinyourdiet:
•Usewholegrainbreadinsteadofwhitebread.Thisisasimplechoicetomakeandaneasyone.Today’sgrocerystoresofferanincrediblevarietyofwholegrainbreadstochoosefrom.
•Choosewholegrainpastasandrice.Thisisachangethatwe’vemadeinourdiet fairly recently. Inever reallypaidmuchattention towholegrainpasta,butnowIfindthatImuchprefertheflavortotheblandregularpasta.AndIgenerallyavoidedbrownricebecause it took longer tocook,even though Ipreferred the flavor of it also. But now there are quick-cooking andmicrowaveablevarietiesofbrownricethatmakeitaseasyaswhiterice.
•Choosehigh-fibercereals.Anumberofstudiesshowthatstartingthedaywithabowlofhigh-fibercerealisoneofthethingsthatismostpositivelylinkedwithweightloss.
•Consider alternativegrains.Rather than just pasta or rice or potatoes, thinkaboutmaindishesandsidedishesthatcontainbarley,bulgur,kasha,andothergrains.You’llfindanumberofrecipesinthisbookthatcontainthem.
Hereistheamountoffiberinacupofseveralkindsofwholegrains:•Wholewheatflour—18grams•Barley—13grams•Wholegrainpasta—4gramsormore,dependingonthebrand•Oats—4grams•Brownrice—3grams
FruitsandVegetablesFruits and vegetables offer a number of health benefits, and increased fiber isjust one of them. The five-serving-a-day goal has been well established andpublicized.Thatmay seem likea lot,butwhenyou start counting,you’ll findthatitisnotreallythatdifficulttoreach.Theyareagreatfoodvaluewhenyouaretryingtoloseweight,sincetheyprovideneededbulkwhilegenerallybeinglowincalories.
Inordertogetthemostfiberbenefitfromyourfruitsandvegetables,hereareafewtips:
•Eatwholefruitsandvegetablesasmuchaspossible.Theskincontainsmanynutrients,aswellasfiber.Andtheseedsinitemslikefreshtomatoesaddfiberthat’smissinginmanyprocessedtomatoproducts.
•Choosefreshfruitsandvegetablesoverfrozenorcannedifnecessary,chooseandfrozenovercanned.Themoreanitemisprocessed,themorelikelyitistohavehadthehealthfulnutrientsandfiberremovedandundesirablethingslikesaltadded.
•Don’t just thinkofsalads.True,saladsarealow-calorie,healthyadditiontoyourdiet.Buttheymaynotpackthefiberpunchthatothervegetableservingsdo.Lettuce, forexample, isnotoneof thebetter sourcesof fiber,generallycontaininglessthan1gramperserving.
Thefollowingistheamountoffiberina1-cupservingofsomecommonfruitsandvegetables:•Prunes—12grams•Avocado—10grams•Greenpeas—9grams•Raspberries—8grams•Pumpkinandwintersquash—6or7grams•Collardgreens—5grams•Potato,medium—5grams•Pear,medium—5grams•Apple,large—5grams•Corn—4grams•Greenbeans—4grams
•Asparagus—4grams•Bellpepper—3grams•Strawberries—3grams•Banana—3grams•Cabbage—3grams•Eggplant—2grams•Broccoli—2grams•Peaches—2grams•Pineapple—2grams
NutsandSeedsNuts and seeds provide a surprising amount of fiber in a small serving. Youshouldplanonseveralservingsaweek.
Herearesomesuggestionsforincludingmorenutsandseedsinyourdiet:
•Usethemassnacks.Unlikesnackitemslikechips,nutsprovideasignificantnutritionalbenefit.We’veincludedanumberofrecipesforsnackmixesandotherwaystoincorporatemorenutsintoyourdiet.
•Use themas toppingsandadditions.Nutsandseedscanbeaddedtosalads,usedtotopbakedgoods,andsprinkledovervegetablesandcasseroles.
Thefollowingshowstheamountoffiberinanounceofvariousnutsandseeds.•Almonds—3grams•Pistachios—3grams•Peanutbutter,chunky,3tablespoons—2grams•Sunflowerseeds—2grams•Peanuts—2grams•Sesameseeds,1tablespoon—1gram
OtherFiberSourcesThere are several other rather surprising sources of fiber. These aren’t whereyou’llgetthemajorityofyourfiber,butifyoucanpickupafewgramswhileindulginginsomethingyoulike,whynot?
•Coffee—Coffeecontainsbetween1gramperserving for filteredcoffeeanduptoalmost2gramsforinstantcoffee.
•Chocolate—Anounceofchocolatecandycontainsalmost2gramsoffiber.•Spices—Ateaspoonofspicemaycontainuptoagramoffiber. Inaddition,some spices like fennel, cayenne, cumin, and turmeric have been shown toimprovedigestionandreducegasandbloating.
AFewFinalThoughtsHopefullytheinformationinthischapterhasgottenyouthinkingaboutsomeofthewaysthatyoucanincreasetheamountoffiberinyourdiet.Therestofthisbookcontains500recipestohelpyoudojustthat.AsIsaidearlier,thereisnostrictmealplanorcountingofgramshere,justalotofrecipesthatmaycontainas littleasagramof fiberorasmuchas20grams. It’sup toyou topickandchoose,dependingonyourtastes,anddecidewhichoftheserecipeswillbebestforyou.
The book is organized by type of food and the source of fiber. We havesections on appetizers and snack foods, breakfast, main dishes, side dishes,bread, and desserts. Those sections have chapters with recipes containinglegumes, grains, fruits and vegetables, nuts, and combinations of those items.Notallsectionscontainallthecategories;therejustaren’tthatmanymaindisheswherenutsarethemainsourceoffiber.ButIfeltthisorganizationwouldletyoufocusonthetypesofrecipesyou’relookingfor.
Onefinalquestionthatmanypeopleaskwhentheystarttotrytoaddfibertotheirdietiswhethertheyshouldbetakingafibersupplement.Thesehavebeenheavilymarketed on television, and it seems like an easy fix. However,mostexperts recommendagainst it. In the firstplace,most supplementsdon’t reallyaddthatmuchfibertoyourdiet.Typicallytheycontain3to5grams,theamountthatyoucouldgetfromabananaorasliceofwholegrainbread.However,thefruitorthebreadalsocontainsanumberofothernutrientsthatthesupplementdoesn’t.Inthelongrun,you’llbebetteroffmakingsmartdietchoicesandeatingasmuchfoodaspossibleinitsnaturalstate.
2Appetizers,Snacks,andPartyFoods:Legumes
We’llstartourtripwithappetizersandsnackfoodsandbeginthatjourneywithlegumes.Thefirstthingthatprobablycomestomindisbeandip.Wehavefivedifferent bean dips, and you’ll also find dips and spreads using less commonlegumes such as black-eyed peas and chick peas. There are also a number ofother items like salsa, nachos, stuffed eggs and one of my new personalfavorites,roastedchickpeas.
CheddarBeanDipThissimpletomakehotbean-and-cheesedipisgreatwithtortillachipsorcrispywedgesofpitabreadandissuretobeahit.
½cup(115g)mayonnaise2cups(342g)cookedpintobeans,drainedandmashed1cup(115g)shreddedCheddarcheese4ounces(115g)choppedgreenchiles¼teaspoonTabascosauce
Stirallingredientsuntilwellmixed.Spoonintoasmallovenproofdish.Bakeat350°F(180°C,gasmark4)for30minutesoruntilbubbly.
Yield:12servings
Eachwith:32gwater;153calories(64%fromfat,14%fromprotein,22%fromcarb);5gprotein;11gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;4gpolyunsaturatedfat;8gcarb;3gfiber;0gsugar;102mgphosphorus;97mgcalcium;1mgiron;159mgsodium;149mgpotassium;149IUvitaminA;36mgvitaminE;3mgvitaminC;15mgcholesterol
CowboyBeanDipThisvariationontheusuallayereddipiswithblackbeans.
15ounces(420g)blackbeans¼cup(40g)finelychoppedolives2tablespoons(28ml)limejuice¼teaspoongroundcumin½teaspoonfinelychoppedgarlicteaspoonblackpepper
8ounces(225g)creamcheese,softened¼cup(25g)slicedscallions
Drain and rinse the beans. Drain the chopped olives. Mix all the ingredientsexceptcreamcheeseandscallions.Coverandrefrigerateatleast2hours.Spreadcreamcheeseonservingplate.Spoonbeanmixtureevenlyovercreamcheese.Sprinklewithscallions.
Yield:12servings
Eachwith:48gwater;127calories(54%fromfat,15%fromprotein,31%fromcarb);5gprotein;8gtotalfat;4gsaturatedfat;3gmonounsaturatedfat;0gpolyunsaturatedfat;10gcarb;4gfiber;0gsugar;72mgphosphorus;36mgcalcium;1mgiron;139mgsodium;164mgpotassium;318IUvitaminA;68mgvitaminE;2mgvitaminC;21mgcholesterol
HorseradishBeanDipHorseradish adds zip to this dip. It is good on toasted pita bread triangles ortortillachips.
¼cup(60g)mayonnaise¼cup(60ml)low-sodiumketchup¼cup(60g)picklerelish½cup(80g)choppedonion1tablespoonhorseradish1tablespoondrymustard1tablespoon(15ml)Worcestershiresauce1½cups(150g)cookedkidneybeans,drainedandmashed
Mixmayonnaiseandketchup.Mixinotheringredientsaddingkidneybeanslast.Refrigerate.
Yield:24servings
Eachwith:15gwater;39calories(42%fromfat,12%fromprotein,46%fromcarb);1gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;5gcarb;1gfiber;1gsugar;19mgphosphorus;10mgcalcium;0mgiron;50mgsodium;71mgpotassium;38IUvitaminA;2mgvitaminE;2mgvitaminC;1mgcholesterol
RedBeanDipThis isagreatbean-and-cheesedipthatnotonlytastesbetter thancommercialonesbutishealthiertoo.
2tablespoons(28ml)oliveoil½teaspooncrushedgarlic1cup(160g)finelychoppedonion1jalapeño,finelychopped1teaspoonchilipowder2cups(100g)cookedkidneybeans½cup(58g)shreddedCheddarcheese
Heat oil in a skillet. Add garlic, onion, jalapeño, and chili powder and cookgently4minutes.Drainkidneybeans,reservingjuice.Processbeansinablenderorfoodprocessortoapuree.Addtoonionmixtureandstirin2tablespoonsofreserved bean liquid; mix well. Stir in cheese. Cook gently about 2 minutes,stirring until cheese melts. If mixture becomes too thick, add a little morereservedbeanliquid.Spoonintoservingdishandservewarmwithtortillachips.
Yield:12servings
Eachwith:19gwater;151calories(26%fromfat,23%fromprotein,52%fromcarb);9gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;20gcarb;8gfiber;1gsugar;158mgphosphorus;87mgcalcium;3mgiron;44mgsodium;463mgpotassium;126IUvitaminA;14mgvitaminE;3mgvitaminC;6mgcholesterol
WhiteBeanDipThisistastyappetizerthatisgoodeitherwarmorcold.
1cup(208g)drynavybeans½cup(80g)choppedonion¾teaspoonmincedgarlic1tablespoon(15ml)Dijonmustard¼cup(25g)choppedscallions2tablespoons(28ml)limejuice1teaspoontarragon
Bring beans to a boil for 1minute and remove from heat to soak for 1 hour.Rinsewell.Addonionandcookbeansuntil tender, about1hour.Drainbeansand rinse well. In a food processor place mustard, scallions, lime juice, andtarragon.Pulsetocombine.Addbeansandblenduntilsmooth.
Yield:8servings
Eachwith:40gwater;45calories(5%fromfat,24%fromprotein,72%fromcarb);3gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;8gcarb;2gfiber;1gsugar;51mgphosphorus;23mgcalcium;1mgiron;169mgsodium;128mgpotassium;38IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
TIPThisisanicedipwithtortillachips.
HummusAtraditionalMiddleEasterndipmadewithchickpeas, this isasimpleversionthatdoesn’tincludetheusualtahinisesamebutter.Butdon’tmakethemistakeofthinkingthatitisshortonflavorbecauseit’snot.Toastedpitatrianglesaretheperfectdippersforthis.
2cups(328g)cookedchickpeas,drained1teaspooncumin½teaspoonmincedgarlic¼teaspooncayennepepper3tablespoons(45ml)lemonjuice1teaspoonsmokedpaprikacup(78ml)oliveoil
Thoroughly process all ingredients in a blender. Add additional cumin andcayennepeppertotaste.Sprinklewithpaprika;drizzleoliveoilontop.
Yield:16servings
Eachwith:15gwater;75calories(59%fromfat,10%fromprotein,31%fromcarb);2gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;6gcarb;2gfiber;1gsugar;36mgphosphorus;12mgcalcium;1mgiron;2mgsodium;70mgpotassium;95IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
Black-EyedPeaPâtéThisisespeciallygoodwithoneofthepitachipsrecipes,butitisalsogreatwithvegetabledippersortortillachips.
8ounces(225g)creamcheese,softened16ounces(455g)black-eyedpeas,drained½cup(80g)onion,quartered½teaspoonmincedgarlic½cup(130g)salsa1teaspoonTabascosauce3tablespoons(45ml)Worcestershiresauce2packetsunflavoredgelatin2tablespoons(30ml)coldwater¼cupmincedfreshparsley
Putcreamcheese,peas,onion,garlic,salsa,Tabasco,andWorcestershiresauceinfoodprocessorwithknifeblade.Processuntil smooth.Sprinklegelatinovercoldwater in small saucepan; let stand1minute.Cookover lowheat, stirringuntil dissolved. Add gelatin mixture to pea mixture. Spin again until wellblended.Spoonintoglasscasseroledish.Coverandchilluntilfirm.Unmoldandsprinklewithparsley.
Yield:20servings
Eachwith:34gwater;107calories(34%fromfat,13%fromprotein,53%fromcarb);4gprotein;4gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;15gcarb;2gfiber;9gsugar;58mgphosphorus;18mgcalcium;1mgiron;113mgsodium;147mgpotassium;258IUvitaminA;41mgvitaminE;6mgvitaminC;12mgcholesterol
SplitPeaSpreadThisunusual spread ismadewith splitpeasand isgoodon toastedwedgesofpitabread.
1cup(196g)cookedsplitpeas2tablespoons(27g)cottagecheese2tablespoonsgratedParmesancheese2tablespoons(28ml)oliveoil¼teaspoondriedbasil½teaspooncrushedgarlic
Aftercookedsplitpeashavecooled,mashthemup.Mixinotheringredientsandrefrigerate.
Yield:6servings
Eachwith:26gwater;90calories(51%fromfat,18%fromprotein,31%fromcarb);4gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;7gcarb;3gfiber;1gsugar;51mgphosphorus;30mgcalcium;0mgiron;33mgsodium;124mgpotassium;15IUvitaminA;3mgvitaminE;0mgvitaminC;2mgcholesterol
TexasCaviarBeingtastyandjustalittlespicy,thisdipistypicaloftheTexas/Louisianaarea.
2cups(342g)cookedblack-eyedpeas,drained1cup(100g)choppedscallions1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper¼cup(34g)choppedjalapeñopepper2ounces(55g)choppedpimento8ounces(225ml)Italiandressing
Mixallingredientstogetherandchill.
Yield:20servings
Eachwith:40gwater;63calories(47%fromfat,11%fromprotein,42%fromcarb);2gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;7gcarb;2gfiber;2gsugar;28mgphosphorus; 11 mg calcium; 1 mg iron; 190 mg sodium; 115 mg potassium; 179 IU vitamin A; 0 mgvitaminE;11mgvitaminC;0mgcholesterol
TIPServewithtortillachips.
ShortcutBlackBeanSalsaCombinecannedbeansandcannedsalsawithsomeextraspicesforaquickdipthat’smorethanthesumofitsparts.
1cup(172g)cookedblackbeans,drained12ounces(340g)salsa¼cupchoppedfreshcilantro¼teaspooncumin2tablespoons(28ml)limejuice
Roughly chop beans in food processor. Do not puree them. Stir in remainingingredients.Serveimmediatelyorrefrigerateovernight.Servewithcornchipsorrawvegetables.
Yield:20servings
Eachwith:23gwater;17calories(4%fromfat,23%fromprotein,73%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;3gcarb;1gfiber;1gsugar;18mgphosphorus;8mgcalcium;0mgiron;40mgsodium;86mgpotassium;87IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
Chickpea-StuffedEggsDefinately a healthier alternative to the usual deviled eggs, these have nocholesterolbutcontain2gramsoffiber.
7eggs,hardboiledandpeeled1cup(164g)cookedchickpeas,drained2tablespoons(30g)plainfat-freeyogurt1teaspoonDijonmustard½teaspoonmincedgarlic
Slice eggs in half and discard yolks. In food processor, combine all otheringredients.Spoonmixtureintoeggcavities.
Yield:7servings
Eachwith:58gwater;61calories(7%fromfat,37%fromprotein,56%fromcarb);6gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;8gcarb;2gfiber;1gsugar;44mgphosphorus;23mgcalcium;1mgiron;169mgsodium;126mgpotassium;9IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
SkilletNachosThisisgreatasanappetizer,servedrightfromtheskillet.Butitisalsogoodasameal,wrappedupinatortilla.
1pound(455g)groundbeef1cup(160g)choppedonion2cups(520g)salsa2cups(344g)cookedblackbeans,drained1teaspoonchilipowder1cup(180g)choppedtomato1avocado,seededanddiced½cup(50g)slicedblackolives1cup(115g)shreddedCheddarcheese1cup(230g)sourcream
Ina12-inch(30cm)skillet,brownbeefwithonion;drain.Addsalsa,beans,andchilipowder;bringtoaboil.Reduceheatandsimmeruncovered5minutes.Stirintomato,avocado,andolives;removefromheat.Sprinklewithcheese.Spoonsour creamonto center ofmeatmixture. Servewith tortilla chips and/or flourtortillas.
Yield:6servings
Eachwith:276gwater;486calories(41%fromfat,30%fromprotein,29%fromcarb);28gprotein;17gtotalfat;7gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;9gfiber;5gsugar;392mgphosphorus;267mgcalcium;4mgiron;360mgsodium;970mgpotassium;1035IUvitaminA;97mgvitaminE;9mgvitaminC;91mgcholesterol
RoastedChickpeasThisisahealthy, tastysnackthat ishighinfiberandverylowinfat.Varytheseasoningsaccordingtoyourtaste.
4cups(656g)cookedchickpeas¼teaspooncayennepepper1teaspoongarlicpowder1teaspooncumin1teaspoonpaprika
Preheat oven to 400°F (200°C, gas mark 6). In a mesh strainer, gently rinsebeans.Drainonpapertowelsandgentlyrollthemdry.Lineabakingsheetwithaluminum foil and spread chick-peas evenly across sheet. Bake chickpeas,checkingat10-minute intervals.Whenchickpeasaredriedandcrunchy, about30to40minutes,removefromovenandspraywithanoliveoilcookingspray.Place spices in a plastic bowlwith a tight-fitting lid or resealable plastic bag.Addchickpeasandshaketocoat.Forbestresults,storeinanairtightcontainerintherefrigerator.
Yield:12servings
Eachwith:33gwater;92calories(14%fromfat,21%fromprotein,65%fromcarb);5gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;15gcarb;4gfiber;3gsugar;94mgphosphorus;29mgcalcium;2mgiron;4mgsodium;170mgpotassium;133IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
3Appetizers,Snacks,andPartyFoods:Grains
Wholegrainsnackandpartyfoodscanbeaquickwaytoaddafewextragramsoffibertoyourdailytotal.Ourwholewheatpitachipscontain2gramsoffiberand are a lot healthier than chips as a dipping option.We also have crackers,snackmixes, and a couple of tortilla roll-ups that you can slice and serve forsnacking.
CheeseCrispsTheselittlesnackstastegreateitherwarmfromtheovenorcold.However,thereusuallyaren’tanylefttoeatcoldwhenwemakethem.
1cup(120g)gratedCheddarcheese¼cup(55g)unsaltedbutter½cup(60g)wholewheatflour
Inlargebowl,combinethecheeseandbutter.Addtheflourandmixthoroughly.Roll intosmallballs.Place theballsonanbakingsheet sprayedwithnonstickvegetable oil spray and flatten.Bake at 400°F (200°C, gasmark6) for 5 to 8minutes.Donotlettheedgesgetbrowned.
Yield:12servings
Eachwith:5gwater;95calories(70%fromfat,14%fromprotein,16%fromcarb);3gprotein;8gtotalfat;5gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;4gcarb;1gfiber;0gsugar;75mgphosphorus;82mgcalcium;0mgiron;69mgsodium;32mgpotassium;229IUvitaminA;60mgvitaminE;0mgvitaminC;22mgcholesterol
WheatGermCrackersThese tasty little crackers are good without anything, but they also make ahealthydipperforanyofthedipsandspreadsinchapters3through6.
3cups(240g)quick-cookingoats2cups(240g)wholewheatpastryflour1cup(112g)wheatgerm3tablespoons(39g)sugar1cup(235ml)water¾cup(175ml)canolaoil
Mixdryingredientstogether.Addwaterandoil;stiruntilblended.Rolloutoninverted baking sheet. Score and prick with fork. Bake at 325°F (170°C, gasmark 3) for 30 minutes or until brown. This is enough for 2 baking sheets,approximately10×15inches(25×37cm)or11×16inches(27×40cm).
Yield:60servings
Eachwith:5gwater;63calories(46%fromfat,11%fromprotein,44%fromcarb);2gprotein;3gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;7gcarb;1gfiber;1gsugar;55mgphosphorus;4mgcalcium;0mgiron;1mgsodium;48mgpotassium;2IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
PitaChipsThesearesimpleandeasy.Makeyourownlow-fat,high-fiberchipsforsnackingordippinginabout5minutes.
2wholewheatpitas
Cut pita into triangles and then separate. Place on foil-covered baking sheet.Spray with nonstick vegetable oil spray; season if desired. Bake in 375°F(190°C,gasmark5)ovenuntilcrisp,about5minutes.Removeandcool.
Yield:4servings
Eachwith:10gwater;85calories(8%fromfat,14%fromprotein,78%fromcarb);3gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;18gcarb;2gfiber;0gsugar;58mgphosphorus;5mgcalcium;1mgiron;170mgsodium;54mgpotassium;0IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
Parmesan-GarlicPitaToastsUsetheseflavorfulpitacrispsforanyofthespreadsordipsinthebook.Orjustnibbleonthemforahealthier-than-usualsnackoption.
3tablespoons(42g)unsaltedbutter1teaspoonmincedgarlic½teaspoonblackpepper,freshground¼cup(25g)gratedParmesancheese2wholewheatpitas,cutinto8triangleseach
Melt butter; cook garlic in butter over low heat, stirring occasionally, for 5minutes. Brushmixture lightly on rough side of pita triangles.Arrange buttersideupin1layeronbakingsheet.SprinklepepperandParmesancheeseontop.Bakeinovenpreheatedto350°F(180°C,gasmark4)for12to15minutes,untilcrisp and light brown. Cool on racks and store in airtight container in a dryplace.
Yield:8servings
Eachwith:7gwater;95calories(51%fromfat,12%fromprotein,37%fromcarb);3gprotein;6gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;9gcarb;1gfiber;0gsugar;54mgphosphorus; 40 mg calcium; 1 mg iron; 134mg sodium; 35 mg potassium; 147 IU vitamin A; 39 mgvitaminE;0mgvitaminC;14mgcholesterol
SpicyPitaDippersPepper and cumin give these pita triangles a southwestern flavor that goesparticularlywellwithbeandips.
½cup(112g)unsaltedbutter,melted2teaspoonslemonpepper2teaspoonsgroundcumin6wholewheatpitas,cutintotriangles
Tomakedippers,preheatthebroiler.Combinethemeltedbutter,lemonpepper,andcumininabowl.Dipthepitapiecesquicklyinthemixtureandthenplaceonabakingsheet.Broil2to4minutes,untilcrisp.Coolonarack.
Yield:12servings
Eachwith:12gwater;155calories(48%fromfat,8%fromprotein,44%fromcarb);3gprotein;9gtotalfat;5gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;18gcarb;2gfiber;0gsugar;62mgphosphorus; 12 mg calcium; 1 mg iron; 172mg sodium; 67 mg potassium; 242 IU vitamin A; 63 mgvitaminE;0mgvitaminC;20mgcholesterol
WholeWheatHoneyMustardPretzelsThis was one of those extended work-in-progress things as I tried differentcombinationstogetthetasteIwanted.ThebreakthroughwasfindingthelargehardpretzelsinahoneywheatwithsesameseedsvarietyfromHarry’sPremiumSnacksatagourmetfoodstorenottoofaraway.Theyaregreattastingalone,buttheyalsomadeagreatbaseforthisrecipe.
¼cup(55g)unsaltedbutter2tablespoons(40g)honey¼cup(60ml)honeymustard½teaspoononionpowder¼teaspoonTabascosauce8ounces(225g)wholewheatpretzels,brokenup
Meltbutter inmicrowave.Stir inhoney,honeymustard,andspices.Pouroverpretzels and stir to coat evenly. Bake at 300°F (150°C, gas mark 2) for 30minutes, stirring every 10minutes. Cool onwaxed paper. Store in an airtightcontainer.
Yield:10servings
Eachwith:8gwater;137calories(32%fromfat,7%fromprotein,60%fromcarb);3gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;22gcarb;2gfiber;4gsugar;32mgphosphorus;9mgcalcium;1mgiron;83mgsodium;110mgpotassium;236IUvitaminA;38mgvitaminE;1mgvitaminC;12mgcholesterol
Ranch-StylePretzelsTheseareflavorfulpretzelsnackswiththetasteofranchdressing.
12ounces(340g)wholewheatpretzels,broken1packetHiddenValleyRanchorotherranchdressingmix1cup(235ml)oliveoil1teaspoonlemonpepper1teaspoondillweed1teaspoongarlicpowder
Mixallingredientsinlargebowlandtosstocoat.Spreadonbakingsheet.Don’tpreheatoven.Bakeat300°F(150°C,gasmark2)for20minutes,10minutesononesideandthenturnandbakeanother10minutes.
Yield:24servings
Eachwith:1gwater;132calories(61%fromfat,5%fromprotein,34%fromcarb);2gprotein;9gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;12gcarb;1gfiber;0gsugar;19mgphosphorus;5mgcalcium;0mgiron;29mgsodium;65mgpotassium;3IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
CajunPartyMixBecauseit’salittlespicierthansomepartymixes,thisonewilldefinitelyletyouknowthatyouareeatingit.
12ounces(340g)almonds6cups(180g)Crispixorotherhexagonalmultigraincereal1cup(45g)goldfish-shapedorothersmallcrackers¼cup(55g)unsaltedbutter1tablespoon(15ml)Worcestershiresauce½teaspoonpaprika½teaspoonthyme¼teaspoonblackpepper¼teaspoonTabascosauce
Preheat oven to 250°F (120°C, gasmark½). In a large shallow roasting pan,combine almonds, cereal, and goldfish crackers. Melt butter and stir inseasonings.Pourovermixtureand toss tocoat.Bake1hour, stirringevery20minutes.Spreadonpapertoweltocool.Storeinanairtightcontainer.
Yield:36servings
Eachwith:1gwater;86calories(61%fromfat,11%fromprotein,28%fromcarb);2gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;6gcarb;1gfiber;1gsugar;51mgphosphorus;22mgcalcium;2mgiron;45mgsodium;76mgpotassium;212IUvitaminA;55mgvitaminE;2mgvitaminC;3mgcholesterol
CurriedSnackMixThis is a savory version of the old favorite Chex mix, with curry powderdominating.
2cups(60g)roundtoastedoatcereal,suchasCheerios2cups(60g)squarewheatcereal,suchasWheatChex2cups(50g)squarericecereal,suchasRiceChex2cups(90g)pretzelsticks1½cupsbite-sizeshreddedwheatcereal1½teaspoonsonionpowder1teaspoongarlicpowder½tablespooncurrypowder1teaspoongroundceleryseeds1½tablespoons(22ml)Worcestershiresauce1teaspoonTabascosauce
Combine first 5 ingredients in large roasting pan. Spray thoroughly withnonstick vegetable oil spray.Combine remaining ingredients. Pour over cerealmixture,tossingtocoat.Bakeat250°F(120°C,gasmark½)for2hours,stirringandsprayingwithbutter-flavorednonstickcookingsprayevery15minutes.Coolandstoreinanairtightcontainer.
Yield:25servings
Eachwith:1gwater;48calories(6%fromfat,10%fromprotein,83%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;11gcarb;1gfiber;1gsugar;39mgphosphorus;27mgcalcium;4mgiron;79mgsodium;68mgpotassium;117IUvitaminA;34mgvitaminE;3mgvitaminC;0mgcholesterol
S’moreSnackMixThisisagreatidea.EveryonelikesS’mores,sowhynotasnackmixthatgivesyouthatflavorwheneveryouwantit?Andallyouhavetodoismixitup.
2cups(80g)honeygrahamscereal,suchasGoldenGrahams1cup(50g)miniaturemarshmallows1cup(145g)peanuts½cup(87.5g)chocolatechips½cup(75g)raisins
Combineallingredientsandmixthoroughly.
Yield:20servings
Eachwith:3gwater;68calories(29%fromfat,6%fromprotein,65%fromcarb);1gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;11gcarb;1gfiber;8gsugar;24mgphosphorus;12mgcalcium;1mgiron;51mgsodium;58mgpotassium;86IUvitaminA;26mgvitaminE;1mgvitaminC;1mgcholesterol
CaramelCornThis is an easier version than most for caramel corn, not requiring candythermometersandallthat.Butthetasteisjustasgood.
½cup(112g)unsaltedbutter1cup(225g)brownsugar¼cup(60ml)cornsyrup½teaspoonbakingsoda4quarts(128g)poppedpopcorn2cups(290g)peanuts
Cookbutter,brownsugar,andsyrup1½minutes;stirandcookanadditional2to3 minutes until at a rolling boil. Take off heat and add soda. Stir well. Pourmixture over popped corn and nuts in grocery sack and shake. Microwave 1minuteandshake;1minuteandshake;30secondsandshake;and30secondsandshake.Pourintopan,cool,andeat.
Yield:18servings
Eachwith:5gwater;184calories(52%fromfat,4%fromprotein,45%fromcarb);2gprotein;11gtotalfat;4gsaturatedfat;3gmonounsaturatedfat;3gpolyunsaturatedfat;21gcarb;1gfiber;13gsugar;38mgphosphorus;17mgcalcium;0mgiron;164mgsodium;74mgpotassium;173IUvitaminA;42mgvitaminE;0mgvitaminC;14mgcholesterol
RockyRoadPopcornBarsThisisaneasymicrowaverecipefortastypopcorn-and-peanutbars.
¼cup(55g)unsaltedbutter2tablespoons(28g)shortening12ounces(340g)chocolatechips5cups(250g)miniaturemarshmallows¾cup(109g)peanuts6cups(48g)poppedpopcorn
Spraya9×12×2-inch (23×30×5cm)microwave-safedishwithnonstickvegetableoilspray.Setaside.Measureandmixbutter,shortening,andchocolatechips in bowl.Microwave uncovered on high (100%) until chips are softenedand mixture becomes smooth when stirred—about 2½ minutes. Stir inmarshmallows.Microwaveuncovereduntil they are almostmelted—15 to 20seconds.Stir inpeanutsandpopcornuntilevenlycoveredwithmixture.Whencool, press in pan with spoon. Refrigerate until firm—about 1 hour. Cut intosquares.
Yield:10servings
Eachwith:8gwater;378calories(49%fromfat,4%fromprotein,46%fromcarb);4gprotein;21gtotalfat;9gsaturatedfat;8gmonounsaturatedfat;3gpolyunsaturatedfat;45gcarb;2gfiber;32gsugar;97mgphosphorus;69mgcalcium;1mgiron;153mgsodium;150mgpotassium;211IUvitaminA;54mgvitaminE;0mgvitaminC;20mgcholesterol
MexicanPinwheelsThesemakeagreatsnackorlunch.Youcanalsoslicethemabout¾inch(2cm)thickandserveasanappetizer.
1avocado,chopped3ounces(85g)creamcheese,softened6wholewheattortillas,6inch(15cm)4ounces(113g)shreddedMontereyJackcheese1ounce(28g)leaflettuce½cup(17g)alfalfasprouts½cup(130g)salsa
Combineavocadoandcreamcheese;blenddip.Spreadeachtortillaevenlywithavocadomixturetowithin½inch(1cm)ofedge.Arrangecheese,lettuce,andsproutsoveravocadomixture.Spoononsalsa.Rollupeachtortilla.Cutinhalfand secure with toothpicks. Serve immediately or wrap in plastic wrap andrefrigerate.
Yield:6servings
Eachwith:67gwater;259calories(57%fromfat,14%fromprotein,30%fromcarb);9gprotein;17gtotalfat;8gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;19gcarb;3gfiber;1gsugar;158mgphosphorus;203mgcalcium;2mgiron;388mgsodium;269mgpotassium;787IUvitaminA;87mgvitaminE;3mgvitaminC;32mgcholesterol
TortillaRoll-UpsThesetastylittletortillasnackshavejustenoughheattobeinteresting.
8wholewheattortillas8ounces(225g)creamcheese,softened4ounces(115g)blackolives,chopped4ounces(115g)dicedgreenchiles¼teaspoonTabascosauce
Cream together cream cheese, olives, chiles, and Tabasco sauce. Spreadapproximately2tablespoonsontoatortilla,rolljelly-rollfashion,rollinplasticwrap,andchill.Beforeservingcutinto3/8-inch-wide(1-cm)pieces.
Yield:16servings
Eachwith:25gwater;105calories(59%fromfat,9%fromprotein,32%fromcarb);2gprotein;7gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;0gpolyunsaturatedfat;9gcarb;2gfiber;0gsugar;34mgphosphorus; 37 mg calcium; 1 mg iron; 200mg sodium; 41 mg potassium; 221 IU vitamin A; 51 mgvitaminE;0mgvitaminC;16mgcholesterol
4Appetizers,Snacks,andPartyFoods:VegetablesandFruits
Fruitsandvegetablesmakegreatsnacksjustastheyare.Eatinganappleorsomecarrotsticksprovidesallkindsofgoodnutritionalbenefits,fiberbeingjustoneofthem.Butwealsohavesomerecipeshereforotherwaystoincorporatefruitsand veggies into your snacking, including dips and some great vegetable andfruitnibbles.
ArtichokeDipThis is the kind of appetizer you can serve to anyone, without any questionsaboutwhatkindofdietyouareon.Italsoisgoodjustforthefamilywhenyouwantsomethingtonibbleon.
1cup(225g)low-fatmayonnaise½cup(50g)gratedParmesancheese¼teaspoonWorcestershiresauce¼teaspoongarlicpowder1canartichokehearts,chopped
Mixallingredientsbutartichokeheartsuntilwellblended.Addchoppedheartsandmix.Bakeat350°F(180°C,gasmark4)untillightlybrowned.
Yield:8servings
Eachwith:44gwater;141calories(74%fromfat,10%fromprotein,16%fromcarb);4gprotein;12gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;1gfiber;2gsugar;82mgphosphorus;77mgcalcium;0mgiron;352mgsodium;105mgpotassium;132IUvitaminA;7mgvitaminE;2mgvitaminC;16mgcholesterol
TIPSpreadwarmoncrackers.Recipecanbedoubled.
SpinachDipTrythiswithoneofourpitadippers.
8ounces(225g)creamcheese,softened2cups(300g)gratedMontereyJackcheese10ounces(280g)frozenspinach,thawedandsqueezeddry½cup(90g)finelychoppedpeeledtomato¾cup(120g)choppedonioncup(71ml)halfandhalf
1tablespoonfinelychoppedjalapeñopepper
Forthedip,beattogetherthecheeses,spinach,tomato,onion,half-and-half,andjalapeñosinamixingbowluntilverysmooth.Spreadinabuttereddishandbakeat 400°F (200°C, gas mark 6) for 20 to 25 minutes until bubbly. Serve hot,warm,oratroomtemperaturewithdippers.
Yield:10servings
Eachwith:73gwater;204calories(73%fromfat,19%fromprotein,8%fromcarb);10gprotein;17gtotalfat;11gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;4gcarb;1gfiber;1gsugar;168mgphosphorus;270mgcalcium;1mgiron;241mgsodium;180mgpotassium;4007IUvitaminA;140mgvitaminE;4mgvitaminC;51mgcholesterol
CarrotCheeseBallCarrotsprovidethecolorandcrunchforthisdifferenttypeofappetizer.
1½cups(165g)shreddedcarrot8ounces(225g)creamcheese,softened2cups(225g)shreddedCheddarcheese½teaspoonmincedgarlic1teaspoonWorcestershiresauce½teaspoonTabascosauce3tablespoonschoppedfreshparsley½cup(55g)choppedpecans
Press shredded carrot between paper towels to remove excess moisture; setaside.CombinecreamcheeseandCheddarcheeseinamediumbowl;stirwell.Addcarrot,garlic,Worcestershiresauce,andTabascosauce;stirwell.Coverandchill 1hour.These ingredientsmayalsobe combined in a foodprocessor andmixed.Shapecheesemixtureintoaball;rollinparsleyandnuts.Wrapinwaxedpaperandchillatleast1hour.
Yield:24servings
Eachwith:17gwater;97calories(78%fromFat,15%fromprotein,6%fromcarb);4gprotein;9gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;2gcarb;1gfiber;1gsugar;76mgphosphorus; 92mg calcium; 0mg iron; 105mg sodium; 62mg potassium; 1625 IU vitaminA; 62mgvitaminE;2mgvitaminC;22mgcholesterol
VeggieDippersThisisreallynotarecipe,justareminderthatyoudon’thavetousecrackersorother such things fordipping.Mostof the recipes for dips and spreads in thisbookaregreatwithfreshvegetables.
1cup(116g)radishes1cup(71g)broccoliflorets1cup(150g)redbellpepper,cutinstrips1cup(150g)greenbellpepper,cutinstrips1cup(100g)greenbeans,steameduntilcrisp-tender1cup(70g)mushrooms
Arrangetheassortedrawvegetablesonaplatterandservewithdippingsauce.
Yield:6servings
Eachwith:103gwater;26calories(7%fromfat,21%fromprotein,72%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;2gfiber;2gsugar;40mgphosphorus; 22 mg calcium; 1 mg iron; 14 mg sodium; 255mg potassium; 1352 IU vitamin A; 0 mgvitaminE;69mgvitaminC;0mgcholesterol
AvocadoSalsaBecause it’s sort of a combination of salsa and guacamole, this dip is sure topleaseloversofboth.Ifyoulikeyoursalsahotter,addanotherjalapeñoorafewdropsofTabascosauce.
1avocado,peeledanddiced½cup(90g)choppedtomato½cup(80g)choppedredonion¼cup(38g)choppedgreenbellpepper1jalapeñopepper,finelychopped½teaspoonmincedgarlic2tablespoons(28ml)redwinevinegar1tablespoon(15ml)oliveoil
Combine thevegetables in amediumbowl.Mash thegarlic in a cupor smallbowl.Addthevinegarandoiltothegarlic.Pourthedressingoverthevegetablesandtosstocombinetheingredients.Servechilledoratroomtemperature.
Yield:4servings
Eachwith:79gwater;103calories(72%fromfat,4%fromprotein,23%fromcarb);1gprotein;9gtotalfat;1gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;6gcarb;3gfiber;2gsugar;33mgphosphorus;13mgcalcium;0mgiron;5mgsodium;273mgpotassium;268IUvitaminA;0mgvitaminE;16mgvitaminC;0mgcholesterol
PestoThismakesafairlytypicalpesto.
2cups(80g)packedfreshbasil3tablespoons(27g)pinenuts1teaspoonfinelymincedgarlic¼cup(25g)gratedParmesancheese½cup(120ml)oliveoil
Place basil leaves in small batches in food processor and whip until wellchopped (processabout¾cupata time).Addaboutone-thirdof thenutsandgarlicandblendagain.Addaboutone-thirdoftheParmesancheese;blendwhileslowlyaddingaboutone-thirdoftheoliveoil,stoppingtoscrapedownsidesofcontainer.Processbasilpestountilitformsathick,smoothpaste.Repeatuntilallingredientsareused;mixallbatchestogetherwell.Serveoverpasta.Basilpestokeepsintherefrigeratorfor1weekorforafewmonthsinthefreezer.
Yield:12servings
Eachwith:1gwater;115calories(82%fromfat,6%fromprotein,13%fromcarb);2gprotein;11gtotalfat;2gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;4gcarb;2gfiber;0gsugar;52mgphosphorus; 140mg calcium; 3 mg iron; 30 mg sodium; 208mg potassium; 536 IU vitamin A; 2 mgvitaminE;4mgvitaminC;1mgcholesterol
BroccoliBitesThiscanbeservedasatastylittlesnackorasanicesidedish.
10ounces(280g)frozenbroccoli1cup(72g)stuffingmix½cup(50g)gratedParmesancheese3eggs,beaten4tablespoons(55g)unsaltedbutter,softened¼teaspoonblackpepper
Cookbroccoli according topackagedirections;drainwell. Inamediumbowl,combinecookedbroccoli,stuffingmix,cheese,eggs,butter,andpepper.Shapemixtureintosmallballs,about1inch(2.5cm).Freeze,wellcovered,foratleast3 hours. Preheat oven to 350°F (180°C, gas mark 4). Place frozen balls onbakingsheetcoatedwithnonstickvegetableoilspray.Bakeuntilbrown,about15minutes.
Yield:15servings
Eachwith:27gwater;63calories(72%fromfat,20%fromprotein,8%fromcarb);3gprotein;5gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;1gcarb;1gfiber;0gsugar;56mgphosphorus; 50 mg calcium; 0 mg iron; 116mg sodium; 47 mg potassium; 377 IU vitamin A; 45 mgvitaminE;8mgvitaminC;58mgcholesterol
EggplantFingersFriedeggplantsnacksprovideabigfiberboost.
1eggplant½cup(120ml)canolaoil1cup(235ml)skimmilk1cup(120g)wholewheatflour1cup(115g)wholewheatbreadcrumbs
Peeleggplantandcut into½-inch(1-cm)strips.Heatoil to375°F(190°C,gasmark 5). Dip eggplant into milk, then flour, then milk again, and then breadcrumbs.Deep-fry and drain completely until no trace of oil appears on papertowel.
Yield:8servings
Eachwith:83gwater;254calories(52%fromfat,9%fromprotein,39%fromcarb);6gprotein;15gtotalfat;1gsaturatedfat;8gmonounsaturatedfat;5gpolyunsaturatedfat;26gcarb;4gfiber;2gsugar;123mgphosphorus;79mgcalcium;1mgiron;39mgsodium;275mgpotassium;79IUvitaminA;19mgvitaminE;2mgvitaminC;1mgcholesterol
SpinachBallsYoucouldalsoservetheseasasidedish,buttheymakeagreatsnackorbuffetitem,oraspinachdipthatyoucancarrytoserve.
10ounces(280g)frozenspinach,thawedanddrained1cup(72g)stuffingmix,crushed½cup(50g)gratedParmesancheese3eggs,beaten¼cup(55g)unsaltedbutter,softenedteaspoonnutmeg
Placespinachonpapertowelsandsqueezeuntilbarelymoist.Combinespinachandnext5ingredientsinabowl.Mixwell.Shapeinto2½-inch(6cm)ballswithan ice cream scoop. Place on waxed paper-lined baking sheet. Cover andrefrigerate8hours.Tobake,placespinachballsonabakingsheetcoatedwithnonstick vegetable oil spray and bake at 350°F (180°C, gas mark 4) for 15minutesuntilhot.Drainonpapertowels.
Yield:20servings
Eachwith:20gwater;70calories(52%fromfat,18%fromprotein,29%fromcarb);3gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;5gcarb;1gfiber;1gsugar;50mgphosphorus; 60mg calcium; 1mg iron; 154mg sodium; 72mg potassium; 1833 IU vitaminA; 34mgvitaminE;0mgvitaminC;44mgcholesterol
ZucchiniSticksSohealthyandcrunchy,thesebakedtreatsoffertasteandnutritionwithoutthefatofdeep-frying.
3mediumzucchini½cup(56g)wheatgerm½cup(55g)finelychoppedalmonds¼cup(25g)gratedParmesancheese2tablespoons(28g)unsaltedbutter,melted
Cuteachzucchini lengthwise into fourths, then lengthwise intohalves to formsticks. Cut each stick lengthwise into halves (each zucchinimakes 16 sticks).Mix wheat germ, almonds, and cheese in plastic bag. Roll about 8 zucchinisticks at a time in butter until evenly coated. Lift with fork. Shake sticks inwheatgerm.Layonanungreasedbakingsheet.Cookin350°F(180°C,gasmark4)ovenuntilcrispandtender,about15minutes.
Yield:6servings
Eachwith:61gwater;168calories(62%fromfat,17%fromprotein,21%fromcarb);8gprotein;12gtotalfat;4gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;9gcarb;3gfiber;2gsugar;221mgphosphorus;87mgcalcium;2mgiron;74mgsodium;341mgpotassium;271IUvitaminA;37mgvitaminE;11mgvitaminC;14mgcholesterol
MoreMarinatedVeggiesThisversionofmarinatedvegetablesisgoodonasalad,butifyoucutthemabitsmaller, it makes a great relish for sandwiches, similar to New Orleans’smuffaletta.
½teaspoonmincedgarlic½cup(120ml)vinegar½cup(120ml)oliveoil1teaspoonoregano½cup(35g)choppedmushrooms¼cup(25g)choppedblackolives¼cup(25g)choppedgreenolives½cup(82g)cookedchickpeas½cup(80g)choppedonion½cup(150g)choppedartichokehearts
Combinefirst4ingredients.Addanyoralloftheremainingingredients,cuttingraw vegetables into bite-size chunks and draining liquids from those in cans.Marinateupto24hours.
Yield:24servings
Eachwith:18gwater;53calories(81%fromfat,3%fromprotein,15%fromcarb);0gprotein;5gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;2gcarb;1gfiber;0gsugar;10mgphosphorus;7mgcalcium;0mgiron;42mgsodium;32mgpotassium;21IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
VeggieAntipastoThisisaneasyantipastoplatterfulloffreshveggies.
HerbMarinadecup(157ml)redwinevinegarcup(78ml)oliveoil
3dicedscallions1teaspoonbasil1teaspoonoregano½teaspoonblackpepper,freshground½teaspoonmincedgarlic2tablespoonsfreshcilantro
Vegetables8ounces(225g)mushrooms,sliced6ounces(170g)artichokehearts,halved1cup(130g)slicedcarrot1cup(150g)slicedredbellpepper1cup(100g)slicedcelery8ounces(225g)cherrytomatoes4ounces(115g)olives16ounces(455g)chickpeas
Mixallmarinadeingredientsinsaucepanandboilfor2or3minutes.Coolfor10minutesandpourovervegetablesinalargebowlthathasatight-fittingcover.Refrigerate covered for at least24hours. Invertbowl several timesduring the24-hourperiodtomakesurethatallvegetablesabsorbflavorfromthemarinade.
Yield:8servings
Eachwith:158gwater;203calories(50%fromfat,10%fromprotein,40%fromcarb);5gprotein;12gtotalfat;2gsaturatedfat;8gmonounsaturatedfat;2gpolyunsaturatedfat;21gcarb;6gfiber;2gsugar;105mgphosphorus;55mgcalcium;2mgiron;330mgsodium;445mgpotassium;3658IUvitaminA;0
mgvitaminE;35mgvitaminC;0mgcholesterol
TIPVarythedishbyusingyourfavoritevegetablesinplaceoforinadditiontothoselisted.
AntipastoonaSkewerThis is handy finger food for your next outdoor meal, much easier to carryaroundthanaplatefromatypicalantipastotray.
½teaspoonmincedgarlic1teaspoonblackpepper1teaspoonItalianseasoning1teaspoondrymustard½teaspooncrushedoreganocup(78ml)redwinevinegar
1cup(235ml)oliveoil8ounces(225g)mozzarellacheese,cutin½×¼×2-inch(1×0.5×5cm)sticks12slicessalami24cherrytomatoes24blackolives12mushrooms10ounces(283g)artichokehearts,cooked
Inatight-sealingcontainer,combineseasoningsandvinegar;shakewell.Addoilandshakeagainforabout30seconds.Pourmarinadeina13×9×2-inch(33×23×5cm)bakingdish.Wrapeachcheesestickinonesliceofsalami.Oneachof 12 skewers, thread tomato, olive, mushroom, salami and cheese, artichokeheart,olive,andtomato.Placeskewersinmarinade.Marinateinrefrigeratoratleast24hours,turningseveraltimestocoatallsides.
Yield:12servings
Eachwith:72gwater;341calories(78%fromfat,15%fromprotein,7%fromcarb);13gprotein;30gtotalfat;8gsaturatedfat;19gmonounsaturatedfat;3gpolyunsaturatedfat;6gcarb;2gfiber;1gsugar;168mgphosphorus;169mgcalcium;1mgiron;742mgsodium;317mgpotassium;403IUvitaminA;24mgvitaminE;9mgvitaminC;38mgcholesterol
VegetableWrapThismakesagreat lunch. It’seasyandquick toput together, tastesgreat,andpacksalotofnutritionintonotmanycalories.
1cup(119g)slicedcucumber1cup(113g)slicedzucchini½cup(65g)slicedcarrot4ounces(115g)mushrooms,chopped¼cup(25g)choppedscallions½teaspoonmincedgarlic3ounces(85g)creamcheese4wholewheattortillas¼cup(65g)salsa
Combineallveggies.Spreadcreamcheeseontortilla.Spreadveggiesandsalsaovercreamcheese.Rollup.
Yield:4servings
Eachwith:135gwater;197calories(44%fromfat,12%fromprotein,44%fromcarb);6gprotein;10gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;3gfiber;3gsugar;115mgphosphorus;80mgcalcium;2mgiron;309mgsodium;399mgpotassium;3175IUvitaminA;76mgvitaminE;9mgvitaminC;23mgcholesterol
SweetPotatoChipsThisisahigh-fiber,fat-freesnackthattastesgreat.
3sweetpotatoes½teaspooncumin½teaspoonchilipowder
Scrub sweet potatoes. Slice into very thin rounds. Spray baking sheet withnonstickvegetableoil spray.Lay roundson sheet and spray the tops.Place inpreheated 350°F (180°C, gas mark 4) oven and bake until crisp, about 10minutes.Sprinklewithspices.
Yield:6servings
Eachwith:61gwater;59calories(3%fromfat,7%fromprotein,90%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;2gfiber;4gsugar;26mgphosphorus; 23mg calcium; 1mg iron; 23mg sodium; 181mg potassium; 11948 IU vitaminA; 0mgvitaminE;10mgvitaminC;0mgcholesterol
TIPVarythespicestosuityourmood.
PineappleKabobsTrythesesweetgrilledpineapplewedgeswithgrilledhamorporkchops.
¼cup(85g)honey2tablespoons(28g)unsaltedbutter1teaspooncinnamon1pineapple
Combine honey, butter, and cinnamon. Pare and cut fresh pineapple into longwedges.Grillovermediumheat15minutes,bastingwithsauce.Turnfrequently.
Yield:4servings
Eachwith:15gwater;123calories(40%fromfat,1%fromprotein,60%fromcarb);0gprotein;6gtotalfat;4gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;20gcarb;1gfiber;19gsugar;4mgphosphorus;12mgcalcium;0mgiron;2mgsodium;28mgpotassium;183IUvitaminA;48mgvitaminE;1mgvitaminC;15mgcholesterol
FruitwithAmarettoCreamUse this recipe for those times when you are looking for something a littlefancierfordessert.
1½tablespoonsAmarettoliqueur2tablespoons(30g)packedbrownsugar½cup(115g)sourcream1cup(145g)strawberries,halved1cup(145g)blueberries1cup(150g)seedlessgreengrapes
Insmallmixingbowl,combineAmarettoandbrownsugar.Addsourcreamandmixwell.Prepareat least2hoursbefore serving.Stiroccasionally todissolvebrownsugar.Putfruitintosherbetglassesorsmallsoufflédishes.Drizzlewithsauce.
Yield:4servings
Eachwith:111gwater;134calories (32%fromfat,5%fromprotein,63%fromcarb);2gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;21gcarb;2gfiber;17gsugar;49mgphosphorus;50mgcalcium;0mgiron;22mgsodium;195mgpotassium;196IUvitaminA;40mgvitaminE;27mgvitaminC;15mgcholesterol
BananaBitesThisisaquickwaytoaddcrunchandflavortobananas.
3cups(450g)slicedbanana6ounces(213g)orangejuiceconcentrate2cups(164g)granola
Cut bananas into bite-size pieces. Pour orange juice concentrate into mixingbowl.Spreadgranolaonbakingsheet.Dipbananabitsintotheorangejuice.Rollingranola.
Yield:6servings
Eachwith:103gwater;251calories(6%fromfat,6%fromprotein,88%fromcarb);4gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;59gcarb;5gfiber;34gsugar;116mgphosphorus;25mgcalcium;1mgiron;105mgsodium;671mgpotassium;179IUvitaminA;0mgvitaminE;49mgvitaminC;0mgcholesterol
5Appetizers,Snacks,andPartyFoods:Nuts
Our appetizer, snack, and party food section is actually the only one with awholechapteronnuts.Andwhynot?Therearelotsofgreatwaystoincludenutsinyoursnacking,fromdipsandspreadstosnackmixestocookies.
ChickenPecanPâtéThis is the kind of party food that will have everyone guessing about theingredients.Whattheywillbesureofisthattheylikeit.
2cups(280g)chicken,cooked8ounces(225g)creamcheese,cutintochunksandsoftened½teaspoonmincedgarlic1cup(110g)finelychoppedpecans6tablespoons(84g)mayonnaise4teaspoonsfreshdill
Combine chicken, cream cheese, and garlic with chopped pecans in foodprocessororblenderandblendjustuntilsmooth.Addmayonnaiseanddillandblend again. Form into a ball and arrange on a bed of lettuce. Sprinkle withadditionaldill.
Yield:24servings
Eachwith:13gwater;112calories(80%fromfat,16%fromprotein,4%fromcarb);5gprotein;10gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;1gcarb;1gfiber;0gsugar;47mgphosphorus;16mgcalcium;0mg iron;58mgsodium;65mgpotassium;156 IUvitaminA;39mgvitaminE;0mgvitaminC;22mgcholesterol
TIPServewithwholegraincrackers.
OliveNutSpreadThiseasy-to-makespreadisgreatoneithercrackersorvegetables.
6ounces(170g)creamcheese,softened½cup(115g)mayonnaise½cup(55g)choppedpecans1cup(100g)slicedgreenolivesteaspoonblackpepper
Combineallingredients.Refrigerateforafewhoursuntilspreadingconsistency.Thiswillkeepforseveralweeksintherefrigerator.
Yield:16servings
Eachwith:14gwater;120calories(91%fromfat,4%fromprotein,5%fromcarb);1gprotein;12gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;4gpolyunsaturatedfat;2gcarb;1gfiber;0gsugar;23mgphosphorus; 20 mg calcium; 1 mg iron; 144mg sodium; 30 mg potassium; 199 IU vitamin A; 44 mgvitaminE;0mgvitaminC;14mgcholesterol
RanchCheeseBallPowdereddressingmixmakesordinarycreamcheesespecial.
8ounces(225g)creamcheese1packetranchdressingmix(suchasHiddenValley)2cups(220g)brokenpecans
Softencreamcheeseand thenmix indressing.Shape intoballand thenroll inpecanpieces.Chillovernight.
Yield:16servings
Eachwith:8gwater;144calories(88%fromfat,6%fromprotein,6%fromcarb);2gprotein;15gtotalfat;4gsaturatedfat;7gmonounsaturatedfat;3gpolyunsaturatedfat;2gcarb;1gfiber;1gsugar;53mgphosphorus;21mgcalcium;1mgiron;42mgsodium;73mgpotassium;198IUvitaminA;51mgvitaminE;0mgvitaminC;16mgcholesterol
HotPecanDipDriedbeefandtoastedpecansprovidetheflavorhere.
cup(74g)pecans,toasted2tablespoons(28g)unsaltedbutter8ounces(225g)creamcheese½cup(115g)sourcream¼teaspoongarlicpowder¼teaspoonblackpepper½cup(80g)gratedonion¼cup(38g)choppedgreenbellpepper3ounces(85g)choppeddriedbeef
Toast pecans in butter.Cream together remaining ingredients. Spread creamedmixtureinbuttered9-inch(23cm)pieplate.Topwithtoastedpecansandbake20minutesin350°F(180°C,gasmark4)oven.
Yield:12servings
Eachwith:32gwater;153calories(81%fromfat,12%fromprotein,7%fromcarb);5gprotein;14gtotalfat;7gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;3gcarb;1gfiber;1gsugar;63mgphosphorus;33mgcalcium;1mgiron;258mgsodium;98mgpotassium;366IUvitaminA;94mgvitaminE;3mgvitaminC;35mgcholesterol
PecanCheeseWafersThesesavorylittlepecanandcheesecrackersaregreattosnackonorasdippers.
½cup(112g)unsaltedbutter,softened2cups(225g)shreddedCheddarcheese1cup(110g)finelychoppedpecans1cup(120g)wholewheatpastryflour¼teaspooncayennepepper
Creambutterandcheese.Addpecans,flour,andcayenne.Mixwell.Forminto2rolls,1-inch(2.5cm)diameter.Wrapinplasticandrefrigerateseveralhoursorovernight. (This can also be frozen.) Slice rolls into thin rounds and place onbakingsheetcoatedwithnonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)for15minutesoruntiledgesbrownlightly.Removetoaracktocool.
Yield:40servings
Eachwith:3gwater;76calories(75%fromfat,12%fromprotein,13%fromcarb);2gprotein;7gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;3gcarb;1gfiber;0gsugar;52mgphosphorus;51mgcalcium;0mgiron;41mgsodium;31mgpotassium;143IUvitaminA;36mgvitaminE;0mgvitaminC;13mgcholesterol
MacadamiaCheeseCrispsThese savory little crackers have the added bonus ofmacadamia nuts. You’llfindithardtolimityourselftotherecommendedservingsize.
½cup(112g)unsaltedbutter¼pound(115g)gratedSwisscheese1egg1½cups(180g)wholewheatpastryflourcup(45g)choppedmacadamianuts
Preheat oven to 400°F (200°C, gas mark 6). Blend butter, cheese, and egg.Graduallyworkinflourandnuts.Moldintoaroll1½inches(4cm)indiameter.Wrap in waxed paper and chill until firm. Slice dough into ¼-inch (0.5 cm)slices.Placeon lightlybutteredbakingsheetandbakefor10 to15minutesoruntillightlybrowned.
Yield:18servings
Eachwith:6gwater;126calories(64%fromfat,12%fromprotein,24%fromcarb);4gprotein;9gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;0gpolyunsaturatedfat;8gcarb;1gfiber;0gsugar;84mgphosphorus;69mgcalcium;1mgiron;7mgsodium;62mgpotassium;229IUvitaminA;61mgvitaminE;0mgvitaminC;31mgcholesterol
BarbecuedNutsThesearenotyourusualnuts.Theflavorandspicinesscanbevarieddependingonwhatkindofbarbecuesauceyouuse.
4cups(580g)mixednuts1cup(250g)barbecuesauce2tablespoonsgratedParmesancheese
Heatovento300°F(150°C,gasmark2).Inmediumbowl,combinemixednutsandbarbecuesauce;stiruntilevenlycoated.Spreadonungreasedbakingsheet;sprinklewithParmesancheese.Bakeat350°F(180°C,gasmark4)for20to25minutesoruntilnutsaredry.Transfertowaxedpaper.Coolcompletely.Storeintightlycoveredcontainer.
Yield:16servings
Eachwith:10gwater;254calories(68%fromfat,10%fromprotein,23%fromcarb);6gprotein;20gtotalfat;3gsaturatedfat;11gmonounsaturatedfat;5gpolyunsaturatedfat;15gcarb;3gfiber;7gsugar;170mgphosphorus;47mgcalcium;1mgiron;312mgsodium;207mgpotassium;6IUvitaminA;1mgvitaminE;0mgvitaminC;1mgcholesterol
SpicyPecansTabascoaddsalittleheattothesepecans.
2tablespoons(28g)unsaltedbutter½teaspoonsalt-freeseasoningblend(suchasMrs.Dash)teaspoonTabascosauce
1pound(455g)pecanhalves3tablespoons(45ml)Worcestershiresauce
Putbutter, seasoning,andTabascosauce in12×8×2-inch (30×20×5-cm)bakingdish.Place in300°F (150°C,gasmark2) ovenuntil buttermelts.Addpecans, stirring until all are coated with butter. Bake for about 15 minutes,stirringoccasionally.SprinklewithWorcestershiresauceandstiragain.Continuebakinganother10minutesuntilcrisp.
Yield:12servings
Eachwith:3gwater;281calories(87%fromfat,5%fromprotein,8%fromcarb);4gprotein;29gtotalfat;4gsaturatedfat;16gmonounsaturatedfat;8gpolyunsaturatedfat;6gcarb;4gfiber;2gsugar;109mgphosphorus;27mgcalcium;1mg iron;37mgsodium;186mgpotassium;85 IUvitaminA;16mgvitaminE;7mgvitaminC;5mgcholesterol
SpicyNutMixUnlikethecinnamon-sugarnutsinthischapter,thesearechilispiced,providingasavorysnack.
1¼cups(175g)cashews¾cup(109g)soynuts1cup(145g)sunflowerseeds2tablespoons(28ml)canolaoil1½teaspoonschilipowderteaspoongarlicpowder
1teaspoonWorcestershiresauce
Combine nuts and seeds in large bowl. Place oil, spices, and Worcestershiresauceincoveredcontainer.Coverandshake.Sprinkleovernutsandseeds.Tosstocoat.Spreadinbakingpan.Bake20minutesat300°F(150°C,gasmark2).Coolandstoreincoveredcontainersinrefrigerator.
Yield:16servings
Eachwith:0gwater;161calories(66%fromfat,15%fromprotein,19%fromcarb);6gprotein;12gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;5gpolyunsaturatedfat;8gcarb;2gfiber;1gsugar;198mgphosphorus;22mgcalcium;1mgiron;8mgsodium;246mgpotassium;71IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
PartyNutMixBasically a sweet and spicyvariationon the traditional cerealmix, thisone ismostlynuts.
8ounces(225g)dry-roastedpeanuts8ounces(225g)dry-roastedcashews6ounces(170g)almonds2cups(60g)squarewheatcereal,suchasWheatChex¼cup(55g)unsaltedbutter,melted1½tablespoons(22ml)soysauce1½tablespoons(22ml)Worcestershiresauce¼teaspoonTabascosauce1cup(145g)raisins
Combinefirst4ingredientsinalargebowl;stirwell.Combinebutter,soysauce,Worcestershiresauce,andTabasco;mixwellandpourovernutmixture,tossingtocoat.Spreadhalfofmixtureina15×10×1-inch(37×25×2.5cm)jelly-rollpan.Bakeat325°F(170°C,gasmark3)for15minutes;coolandplaceinalargebowl. Repeat with remaining mixture. Add raisins and stir well. Store in anairtightcontainer.
Yield:28servings
Eachwith:3gwater;174calories(61%fromfat,11%fromprotein,28%fromcarb);5gprotein;13gtotalfat;3gsaturatedfat;7gmonounsaturatedfat;3gpolyunsaturatedfat;13gcarb;2gfiber;5gsugar;118mgphosphorus;27mgcalcium;2mgiron;66mgsodium;209mgpotassium;60IUvitaminA;14mgvitaminE;3mgvitaminC;4mgcholesterol
SugaredPecansThesearesweetandjustslightlyspicynuts.IcameupwiththerecipewhileonasearchtoduplicatethespicednutssoldatplacesliketheMarylandRenaissanceFestival.Theyaren’tquitethesame,butthey’recloserthanthebakedones.
¾cup(150g)sugar2teaspoonscinnamon¼cup(60ml)water2cups(220g)pecans
Mixsugarandcinnamon inpan.Pour inwater.Put innuts.Bring toboilovermediumheat;turnheatdownandsimmer,barelybubbling,20minutesoruntilsyrupdries.Placenutsonwaxedpaper.Cool.
Yield:12servings
Eachwith:6gwater;176calories(63%fromfat,4%fromprotein,33%fromcarb);2gprotein;13gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;4gpolyunsaturatedfat;15gcarb;2gfiber;13gsugar;51mgphosphorus;18mgcalcium;1mgiron;0mgsodium;77mgpotassium;11IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
HoneyNuttySnackKindofahealthierversionofpeanutbrittle,thisstartswithhoney-nutcerealfortasteaswellasnutrition.
1cup(225g)packedbrownsugar½cup(112g)unsaltedbutter,softened¼cup(60ml)lightcornsyrup½teaspoonbakingsoda6cups(180g)honey-nut-flavoredroundtoastedoatcereal,suchasHoneyNutCheerios1cup(145g)peanuts1cup(145g)raisins
Heatovento250°F(120°C,gasmark½).Coat2rectangularpans,13×9×2inches,(33×23×5cm)or1jelly-rollpan,15½×10½×1inch(37×25×2.5cm),withnonstickvegetableoilspray.Heatbrownsugar,butter,andcornsyrupin 2-quart (2-L) saucepan over medium heat, stirring constantly, until bubblyaroundedges.Cookuncovered,stirringoccasionally,2minuteslonger.Removefromheat; stir inbaking sodauntil foamyand light colored.Pourover cereal,peanuts, and raisins in 4-quart (4 L) bowl coated with nonstick vegetable oilspray;stiruntilmixtureiscoated.Spreadevenlyinpans.Bake15minutes;stir.Letstandjustuntilcool,about10minutes.Loosenmixturewithmetalspatula.Letstanduntilfirm,about30minutes.Breakintobite-sizepieces.
Yield:24servings
Eachwith:4gwater;144calories(30%fromfat,4%fromprotein,66%fromcarb);2gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;25gcarb;1gfiber;17gsugar;49mgphosphorus;48mgcalcium;2mgiron;90mgsodium;127mgpotassium;285IUvitaminA;82mgvitaminE;2mgvitaminC;10mgcholesterol
DateChewsThesearesweetlittletreatstonibbleon.
1cup(145g)cut-updates3teaspoonsflour1cup(110g)finelychoppedpecans½cup(100g)sugar2eggs1teaspoonvanillaextract
Combinedateswithflourandstir tocoat.Stirall ingredientsenough toblend.Place1teaspooneachinminimuffinpansthathavebeensprayedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutes.
Yield:32servings
Eachwith:4gwater;58calories(42%fromfat,6%fromprotein,52%fromcarb);1gprotein;3gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;1gfiber;7gsugar;20mgphosphorus;7mgcalcium;0mgiron;5mgsodium;56mgpotassium;20IUvitaminA;5mgvitaminE;0mgvitaminC;15mgcholesterol
MudballCookiesTheymaynotsoundtooappetizing,butwaituntilyoutastethem.
1cup(80g)quick-cookingoats½cup(55g)brokenpecans½cup(45g)instantcocoamix½cup(130g)peanutbutter½cup(170g)honey1cup(72g)grahamcrackercrumbs
Mixoats,nutpieces,andinstantcocoamixinalargebowl.Addpeanutbutterand honey.Mix everything in the bowl until it looks likemud. Place grahamcrackercrumbsonasheetofwaxedpaper.Take1teaspoonofcookiemixtureatatimeandrollinyourhandstomakeaball.Rollthecookieballsinthecrackercrumbsandplaceonapaperplateorbakingsheet.Storeintherefrigerator.
Yield:24servings
Eachwith:2gwater;111calories(41%fromfat,8%fromprotein,51%fromcarb);2gprotein;5gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;15gcarb;1gfiber;9gsugar;49mgphosphorus;12mgcalcium;1mgiron;78mgsodium;73mgpotassium;2IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
PeanutButterDipThisdipisjustperfectforappleslicesorcelery,butdon’tstopthere.You’llbesurprisedhowmanythingsitgoeswellwith.
½cup(130g)crunchypeanutbutter¼cup(85g)honey¼cup(60g)sourcream
Insmallbowl,combinepeanutbutter,honey,andsourcream;blendwell.Servewithfreshvegetablesorfruitdippers.Storeinrefrigerator.
Yield:8servings
Eachwith:8gwater;137calories(55%fromfat,11%fromprotein,34%fromcarb);4gprotein;9gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;13gcarb;1gfiber;10gsugar;59mgphosphorus; 16mg calcium; 0mg iron; 82mg sodium; 135mgpotassium; 28 IUvitaminA; 8mgvitaminE;0mgvitaminC;3mgcholesterol
6Appetizers,Snacks,andPartyFoods:Combinations
Finallywewrapup theappetizerandsnacksectionwithrecipes thatcontainacombinationofingredients.Theyincludethingslikemoredipsandroll-ups,aswellassuchpopularitemsaspizzasandpopcornmixes.
BeanHominyDipThisseeminglyunusualcombinationworksverywell.
16ounceshominy16ounces(455g)navybeans4ounces(115g)cucumber1½cups(390g)salsa4ounces(115g)dicedgreenchiles1tablespoon(15ml)limejuice½teaspooncumin
Pureehominy,beans,andcucumberinfoodprocessoruntilsmooth.Putmixtureintobowlandaddremainingingredients.Heatandservewithtortillachips.
Yield:36servings
Eachwith:26gwater;65calories(4%fromfat,14%fromprotein,83%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;2gfiber;1gsugar;43mgphosphorus;13mgcalcium;1mgiron;25mgsodium;105mgpotassium;35IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
LayeredMiddleEasternDipServethisMiddleEasterndipwithpitabreadchips.
½cup(75g)tabbouleh¾cuphummus1cup(180g)choppedtomato½cup(80g)choppedonion¾cup(113g)fetacheese
Layer ingredients inglassbowlsoeach is½ to¾ inch(1 to2cm) thick: firsttabbouleh, then hummus, and then tomato-onionmix. Squeeze out extra juicebeforelayeringinthefetacheese.
Yield:12servings
Eachwith:38gwater;64calories(47%fromfat,15%fromprotein,38%fromcarb);2gprotein;3gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;2gfiber;1gsugar;57mgphosphorus; 65 mg calcium; 0 mg iron; 143mg sodium; 98 mg potassium; 172 IU vitamin A; 12 mgvitaminE;5mgvitaminC;8mgcholesterol
TexasCheeseDipThisdip isa littleon the spicyside.Youcanaddordecrease the jalapeños tomakeitsuityourowndesiredheatlevel.
3ounces(85g)creamcheese,roomtemperature3ounces(85g)bluecheese,roomtemperature8ounces(225g)sourcream2½teaspoonsunflavoredgelatin¼cup(60ml)water2tablespoons(28ml)vinegar2jalapeñopeppers,minced1¼cups(138g)choppedtoastedpecans2ounces(55g)pimento,drainedandminced
Mixcheesesuntilsmoothwithsourcream.Addgelatinthathasbeensoftenedinwaterandheatedtodissolve.Addvinegarandletstanduntilslightlythickened.Addjalapeños,pecans,andpimento.Pourintomoldthathasbeensprayedwithnonstickvegetableoil sprayandchill.Servewithcrackers.Ritzcrackersareagoodchoice.Garnishwithfreshjalapeños,pimentos,orpecans.
Yield:12servings
Eachwith:36gwater;156calories(83%fromfat,9%fromprotein,8%fromcarb);4gprotein;15gtotalfat;5gsaturatedfat;7gmonounsaturatedfat;3gpolyunsaturatedfat;3gcarb;1gfiber;1gsugar;86mgphosphorus; 72mg calcium; 1mg iron; 129mg sodium; 112mg potassium; 370 IU vitaminA; 58mgvitaminE;5mgvitaminC;20mgcholesterol
DeviledNutBallThistastyspreadiskick-startedwithcanneddeviledham.
9ounces(252g)deviledham12ounces(340g)creamcheese,softened½cup(80g)crushedpineapple,drained3tablespoons(27g)mincedgreenbellpepper1teaspoonmincedonion¼teaspoonTabascosauce½cup(55g)choppedpecans½cup(30g)choppedfreshparsley
Inamediumbowl,mixtogetherhamandcreamcheese.Stir inpineapple,bellpepper, onion, and Tabasco sauce. Chill 2 to 3 hours. On waxed paper, formmixtureintoaballorlogandrollinpecansandparsleytocoatcompletely.Servewithcrackers.
Yield:16servings
Eachwith:32gwater;137calories(79%fromfat,10%fromprotein,11%fromcarb);3gprotein;12gtotalfat;6gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;4gcarb;1gfiber;1gsugar;53mgphosphorus;25mgcalcium;1mgiron;210mgsodium;85mgpotassium;457IUvitaminA;76mgvitaminE;5mgvitaminC;29mgcholesterol
Tuna-PecanBallTunaandveggiesmake thisdip justa littledifferent from theordinarycheeseball.
8ounces(225g)creamcheese,softened6½ounces(184g)whitealbacoretuna,drainedandflaked3tablespoons(27g)dicedgreenbellpepper3tablespoons(30g)dicedonion3tablespoons(24g)dicedcelery5pimento-stuffeddicedolives2teaspoonshorseradish½teaspoonTabascosauce½teaspoonWorcestershiresauce½cup(55g)choppedpecans
Combine all ingredients except pecans; stirwell. Shape into a ball; cover andchillatleast1hour.Rollinpecans;coverandchill.Servewithassortedcrackers.
Yield:16servings
Eachwith:21gwater;90calories(76%fromfat,18%fromprotein,5%fromcarb);4gprotein;8gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;1gcarb;1gfiber;0gsugar;51mgphosphorus;17mgcalcium;0mgiron;53mgsodium;70mgpotassium;209IUvitaminA;52mgvitaminE;2mgvitaminC;20mgcholesterol
BlackBeanTortillaPinwheelsWhileintendedasanappetizer,youcouldmakeamealofthisbynotcuttingitintoslices.
8ounces(225g)creamcheese,softened1cup(230g)sourcream1cup(115g)shreddedMontereyJackcheese¼cup(25g)pimento-stuffedolives¼cup(40g)choppedredonionteaspoongarlicpowder
2cups(344g)cookedblackbeans,drained6wholewheattortillas
Combinecreamcheeseandsourcream;mixuntilwellblended.StirinMontereyJackcheese,olives,onion,andgarlicpowder.Chill2hours.Spreadthinlayerofcreamcheesemixtureoneachtortilla.Pureebeansinfoodprocessororblender.Startinginmiddleoftortilla,spreadalayercoveringhalfoftortillawithbeans.Rollup tortilla tightly, startingwith end thathas thebeans.Chill.Cut into¾-inch(2cm)slices.Servewithsalsa.
Yield:20servings
Eachwith:36gwater;134calories(56%fromfat,15%fromprotein,29%fromcarb);5gprotein;8gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;0gpolyunsaturatedfat;10gcarb;2gfiber;0gsugar;89mgphosphorus;89mgcalcium;1mgiron;146mgsodium;113mgpotassium;256IUvitaminA;65mgvitaminE;0mgvitaminC;23mgcholesterol
NewYorkGoodwichRoll-UpsI’mnotsurewherethenamecomesfrom,butsomeonetoldmethat’swhatthisveggieroll-upiscalled.Whateveryoucallit,it’stastyandfilling.
½cup(80g)slicedonion2teaspoons(10ml)oliveoil1teaspoon(5ml)barbecuesauce2wholewheattortillas1tablespoonmayonnaise1cup(71g)broccoli,cutinfloretsandsteamed½cup(50g)cauliflower,cutinfloretsandsteamed2slicesdillpickle2tablespoonsgratedcarrot2tablespoonsgratedredcabbage2tablespoonsgratedyellowsquash½cup(28g)shreddedlettuce½cup(17g)alfalfasprouts2slicesavocado
Sautéonioninoiluntil itbegins tosoften.Addbarbecuesauceandsautéuntiltender. Inhotdryskillet,heat tortillas, turningfromoneside to theotheruntilsoft but not crisp. Place on large sheet of plastic wrap. Spread tortillas withmayonnaise.Addbroccoliinalinedowncenter.Addcauliflower,pickle,gratedvegetables, and a line of barbecued onions. Top with lettuce, sprouts, andavocado.Roll,crepestyle,aroundvegetables.Wraptightlyuntilreadytoserve.
Yield:2servings
Eachwith:258gwater;462calories(62%fromfat,7%fromprotein,31%fromcarb);8gprotein;34gtotal fat;5g saturated fat;19gmonounsaturated fat;7gpolyunsaturated fat;38gcarb;14g fiber;6gsugar; 181mg phosphorus; 106mg calcium; 3mg iron; 294mg sodium; 1076mg potassium; 2036 IUvitaminA;6mgvitaminE;75mgvitaminC;3mgcholesterol
SpinachRoll-UpsLikeaspinachsaladtotakewithyou,thesecolorfulroll-upshavespinachandbaconflavor.
10ounces(280g)frozenspinach½cup(115g)sourcream½cup(115g)mayonnaise2tablespoonsbaconbits3wholewheattortillas
Cookspinachanddrainwell.Mixsourcream,mayonnaise,andbaconbits.Mixincookedspinach.Equallydivideontopoftortillas.Spreadmixtureevenlyovereach tortilla.Rollupeach tortilla.Storeovernight in refrigerator.Slice into1-inch(2.5-cm)slices.
Yield:15servings
Eachwith:26gwater;92calories(71%fromfat,8%fromprotein,21%fromcarb);2gprotein;7gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;5gcarb;1gfiber;0gsugar;27mgphosphorus; 48mg calcium; 1mg iron; 124mg sodium; 80mg potassium; 2330 IU vitaminA; 14mgvitaminE;1mgvitaminC;6mgcholesterol
VegetableQuesadillasIf you have an indoor grill like theGeorge Foremanmodels, it is perfect formaking these quesadillas. If not, place them on a baking sheet in a 350°F(180°C,gasmark4)ovenuntilcrisp.Servethemwithsalsaandsourcream.
¼cup(55g)unsaltedbutter2½teaspoonschilipowder1teaspoonmincedgarlic1teaspoonoregano8ounces(225g)mushrooms,sliced1cup(150g)slicedgreenbellpeppercup(110g)finelychoppedonion
½cupchoppedfreshcilantro1½cups(175g)shreddedMontereyJackcheese2tablespoons(28ml)oliveoil16corntortillas,5½inch(14cm)
Melt the butter in a large skillet over medium-high heat. Add chili powder,garlic,andoreganoandsautéabout1minute.Addmushroomsandsautéuntiltender,about10minutes.Removefromheatandmixinthebellpepper,onion,andcilantro.Coolfor10minutesandthenmixinthecheese.Lightlybrushoilon one side of 8 of the tortillas. Divide vegetable mixture among tortillas,spreading to even thickness.Topwith the remaining8 tortillas andbrush topswith oil. Grill quesadillas until heated through and golden brown, about 3minutesperside.Cutintowedges(4to6)toserve.
Yield:12servings
Eachwith:62gwater;205calories(52%fromfat,13%fromprotein,35%fromcarb);7gprotein;12gtotalfat;6gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;19gcarb;3gfiber;1gsugar;207mgphosphorus;193mgcalcium;1mgiron;101mgsodium;184mgpotassium;569IUvitaminA;63mgvitaminE;12mgvitaminC;25mgcholesterol
VegetablePitaPocketsI just love itwhen things thataregoodforyoualso tastegreat.This isoneofthosethings.
1cup(71g)slicedbroccoli1cup(100g)slicedcauliflower1cup(130g)slicedcarrot½cup(80g)slicedonion1tablespoonunsaltedbutter1cup(180g)choppedtomato¼teaspoonoreganoleaves¼teaspoonbasilleaves1cup(110g)shreddedSwisscheese4wholewheatpitas
Sautébroccoli,cauliflower,carrot,andonion inbutter for3 to4minutesuntilcrisp and tender. Toss sautéed vegetables with tomato, oregano, basil, andcheese.Cutpitabreadinhalftoformtwohalf-circlepockets.Dividevegetablemixtureevenlyinallthepitahalves.
Yield:4servings
Eachwith:163gwater;364calories(33%fromfat,19%fromprotein,48%fromcarb);18gprotein;14gtotalfat;8gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;46gcarb;8gfiber;4gsugar;367mgphosphorus;361mgcalcium;3mgiron;384mgsodium;478mgpotassium;6123IUvitaminA;93mgvitaminE;47mgvitaminC;38mgcholesterol
StuffedArtichokesWalnutsgivethisappetizerbothcrunchandextrafiber.
10ounces(280g)frozenspinach¼cup(30g)choppedwalnuts1cup(235ml)fat-freeevaporatedmilk½teaspooncrushedgarlic1canartichokebottoms,drainedandrinsed2tablespoons(30ml)lemonjuice¼cup(25g)gratedParmesancheese
Cook and drain spinach. Process spinach in blender with chopped walnuts,evaporatedmilk, and crushedgarlic until coarsely chopped.Arrange artichokebottoms in baking dish coatedwith nonstick vegetable oil spray.Drizzlewithlemonjuice.StuffwithspinachmixtureandtopwithParmesancheese.Bakeinovenat350°F(180°C,gasmark4)for20to25minutes.
Yield:4servings
Eachwith:181gwater;301calories(44%fromfat,32%fromprotein,25%fromcarb);25gprotein;15gtotalfat;7gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;19gcarb;6gfiber;9gsugar;493mgphosphorus;701mgcalcium;2mgiron;710mgsodium;680mgpotassium;9058IUvitaminA;116mgvitaminE;9mgvitaminC;33mgcholesterol
VeggiePizzaBitesLike miniature pieces of pizza, these small wedges are sure to be a hit withnibblersofallages.
2teaspoonschoppedgarlic1cup(180g)slicedtomato2tablespoons(28ml)oliveoilteaspoonblackpepper
6ounces(170g)mozzarellacheese,sliced2wholewheattortillas2tablespoonsmincedfreshbasil½cup(50g)gratedParmesancheese
Inasmallbowl,placethegarlic,tomato,oliveoil,andpepper.Thoroughlycoatthetomatoes.Placethecheeseslicesoverthetortillas.Placethesoakedtomatoeson top.Sprinkleon thebasil andParmesancheese.Preheat theoven to350°F(180°C,gasmark4).Place the tortillasonabakingsheetandbake themfor8minutesoruntilthecheeseismelted.Cuteachpizzainto3wedges.
Yield:6servings
Eachwith:43gwater;201calories(63%fromfat,21%fromprotein,16%fromcarb);11gprotein;14gtotalfat;6gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;1gfiber;1gsugar;184mgphosphorus;267mgcalcium;1mgiron;372mgsodium;131mgpotassium;449IUvitaminA;59mgvitaminE;7mgvitaminC;30mgcholesterol
PizzaPitasPizzasnacksarealwaysahit.Andyoudon’thavetotellanyonethattheseareactuallygoodforthem.
1wholewheatpita2tablespoonspizzasauceteaspooncrusheddriedoregano
½cup(75g)slicedredbellpepper½cup(80g)slicedonion2ounces(56g)shreddedmozzarellacheese
Splitpitabreadroundinhalf,forming2thincircles.Spreadeachcirclewithhalfofthesauce.Sprinklehalfoftheoreganoovereach.Topeachcirclewithhalfofthe veggies and half of the cheese. Place pita bread halves on a baking sheet.Bakeina375°F(190°C,gasmark5)ovenfor8to10minutesoruntilcheeseisbubbly and edges of pita bread are crisp. Remove from baking sheet; coolslightly.
Yield:2servings
Eachwith:109gwater;189calories(26%fromfat,22%fromprotein,52%fromcarb);11gprotein;6gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;26gcarb;4gfiber;5gsugar;216mgphosphorus;241mgcalcium;1mgiron;434mgsodium;278mgpotassium;1434IUvitaminA;35mgvitaminE;53mgvitaminC;18mgcholesterol
VeggieBarsThis makes both a pretty and a tasty appetizer. It’s light enough that peoplewon’tgetfilleduponit,soit’salsoagoodchoicebeforeameal.We’veusedittosatisfythefamilymunchieswhileroastbeefiscookingforNewYear’sdinner.
1packagecrescentrolls¼cup(60g)sourcream1tablespoon(15ml)ranchdressing8ounces(225g)creamcheese½cup(75g)finelychoppedgreenbellpepper½cup(80g)finelychoppedonion½cup(36g)finelychoppedbroccoli½cup(65g)finelychoppedcarrot½cup(50g)finelychoppedcauliflower¼cup(25g)finelychoppedblackolives½cup(35g)finelychoppedmushrooms½cup(58g)shreddedCheddarcheese
Carefullyunrollcrescentrollsandplacedoughin8×13-inch(20×33cm)pan.Gentlypressandshapetocoverbottom.Bakeat350°F(180°C,gasmark4)for8minutes. Let cool.Mix sour cream, dressing, and cream cheese. Spread oncooledcrust.Sprinkleremainingingredientsontop,coverwithplasticwrap,andpressvegetablesdownintocream.Chillfor3to4hours.Cutintobarsandserve.
Yield:16servings
Eachwith:35gwater;90calories(73%fromfat,12%fromprotein,15%fromcarb);3gprotein;7gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;3gcarb;1gfiber;1gsugar;51mgphosphorus; 55 mg calcium; 0 mg iron; 108mg sodium; 78 mg potassium; 965 IU vitamin A; 65 mgvitaminE;9mgvitaminC;22mgcholesterol
Pecan-StuffedMushroomsThisappetizeralwaysdisappearsfast.Somethingaboutthecrunchofpecansjustmakesthesedifferentfromothermushrooms.
12largemushrooms2tablespoons(20g)choppedonion2tablespoons(28g)unsaltedbutter½cup(55g)choppedpecans½cup(60g)wholewheatbreadcrumbs1teaspoonlemonjuice
Washmushroomsgentlyincoolwaterorwipewithdampcloth.Removestemsandchop.Sautéonioninbutter;addchoppedstems,pecans,breadcrumbs,andlemon juice.Mixwell.Moundmushroom capswith stuffing. Broil 4minutesabout 4 inches (10 cm) fromheat or cook inmicrowave oven on 100 percentpower2to3minutesuntilheatedthrough.
Yield:12servings
Eachwith:14gwater;70calories(68%fromfat,8%fromprotein,24%fromcarb);1gprotein;5gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;4gcarb;1gfiber;1gsugar;31mgphosphorus;13mgcalcium;0mgiron;7mgsodium;68mgpotassium;62IUvitaminA;16mgvitaminE;1mgvitaminC;5mgcholesterol
PecanCrunchSnackThiseasy-to-makesnackmixisfullofnutsandcrunchycereal.
1cup(225g)unsaltedbutter1cup(225g)brownsugar8cupsminishreddedwheatcereal1pound(455g)pecans
Meltbutterandbrownsugar;boil2minutes.Placecerealandnutsintwo9×13-inch(23×33cm)cakepans.Pourbutter-sugarmixtureovercereal-nutsmixture.Bake at 375°F (190°C, gasmark 5) for 8minutes. Stir occasionally. Store incoveredcontainer.
Yield:20servings
Eachwith:3gwater;280calories(78%fromfat,3%fromprotein,19%fromcarb);2gprotein;26gtotalfat;7gsaturatedfat;12gmonounsaturatedfat;5gpolyunsaturatedfat;14gcarb;2gfiber;11gsugar;68mgphosphorus;28mgcalcium;1mg iron;6mgsodium;134mgpotassium;296 IUvitaminA;76mgvitaminE;0mgvitaminC;24mgcholesterol
FruitandNutPopcornThis sweetly spicedpopcorn-and-fruitmixture is perfectwith a glass of applecider.
2quarts(64g)poppedpopcorn1cup(86g)choppeddriedapples1cup(130g)choppeddriedapricots1cup(145g)raisins1cup(120g)coarselychoppedwalnuts¼teaspoonconfectioners’sugar1½teaspoonscinnamon½teaspoonnutmeg
In a large bowl, combine hot popcorn, fruits, and nuts. Combine sugar,cinnamon, and nutmeg. Sprinkle over popcorn mixture to coat. Store in anairtightcontainer.Thiswillkeepforupto3days.
Yield:12servings
Eachwith:28gwater;164calories(48%fromfat,8%fromprotein,44%fromcarb);4gprotein;9gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;5gpolyunsaturatedfat;19gcarb;2gfiber;11gsugar;87mgphosphorus;20mgcalcium;1mg iron;80mgsodium;214mgpotassium;364 IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
CinnamonApplePopcornThisisanicesweettreattonibblewhileyouarewatchingtelevision.
1cup(86g)choppeddriedapples5cups(40g)poppedpopcorn1cup(55g)halvedpecans4tablespoons(55g)unsaltedbutter,melted1teaspooncinnamon¼teaspoonnutmeg2tablespoons(30g)brownsugar¼teaspoonvanillaextract
Preheat oven to 250°F (120°C, gasmark½). Place apples in a large shallowbakingpan.Bake20minutes.Removepan fromovenandstir inpopcornandpecans.Inasmallbowl,combineremainingingredients.Drizzlebuttermixtureover popcorn mixture, stirring well. Bake for 30 minutes, stirring every 10minutes.Pourontowaxedpapertocool.Storeinanairtightcontainer.
Yield:14servings
Eachwith:8gwater;118calories(77%fromfat,3%fromprotein,19%fromcarb);1gprotein;11gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;6gcarb;1gfiber;3gsugar;32mgphosphorus;11mgcalcium;0mgiron;43mgsodium;55mgpotassium;115IUvitaminA;27mgvitaminE;0mgvitaminC;9mgcholesterol
ApricotChewsThesesweetlittletreatsareperfectwhenyoujustwantalittlesomethingsweet.
2ounces(57g)creamcheese,softened1tablespoonconfectioners’sugar¼teaspoonvanillaextract8ounces(225g)driedapricots1tablespoonwheatgerm3tablespoons(27g)sliveredalmonds
Blendcreamcheese,confectioners’sugar,andvanillauntilsoftened.Placesmallamount ofmixture between two halves of apricots. Combinewheat germ andalmonds.Rollapricotsinmixture.Chillfor15minutes.
Yield:15servings
Eachwith:15gwater;35calories(57%fromfat,10%fromprotein,33%fromcarb);1gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;3gcarb;1gfiber;2gsugar;21mgphosphorus;10mgcalcium;0mgiron;12mgsodium;47mgpotassium;307IUvitaminA;14mgvitaminE;1mgvitaminC;4mgcholesterol
AppleNutDipThisisagreatdipforapples,pears,grapes,andotherfruit.Itisalsogoodasaspreadforraisinbreadorothersweetbreakfastbreads.
1cup(230g)sourcream8ounces(225g)creamcheese,softened¼teaspooncinnamon1cup(150g)shreddedapple½cup(55g)choppedpecans2tablespoons(30g)brownsugar
Beat sour cream, cream cheese, and cinnamon in medium bowl. Stir inremainingingredients.Chill.Servewithfruitdippers.
Yield:16servings
Eachwith:26gwater;103calories(78%fromfat,7%fromprotein,15%fromcarb);2gprotein;9gtotalfat;4gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;4gcarb;1gfiber;3gsugar;40mgphosphorus;32mgcalcium;0mgiron;49mgsodium;63mgpotassium;252IUvitaminA;66mgvitaminE;0mgvitaminC;21mgcholesterol
OrangeandNutSpreadThisisanicesweetfruitydiporspread.
1orange1cup(110g)brokenpecans2½cups(365g)raisins¾cup(175g)mayonnaise
Donotpeelorange.Quarterandseedorange.Inafoodprocessorbowl,processorangeandpecans,covered,untilfinelychopped.Addhalfoftheraisinsandallof the mayonnaise. Cover; process until raisins are chopped. Add remainingraisins;coverandprocessuntilfinelychopped.Transfertoacoveredcontainer;chill.
Yield:28servings
Eachwith:9gwater;117calories(54%fromfat,3%fromprotein,43%fromcarb);1gprotein;8gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;3gpolyunsaturatedfat;13gcarb;1gfiber;10gsugar;28mgphosphorus; 14mg calcium; 0mg iron; 35mg sodium; 140mgpotassium; 34 IUvitaminA; 5mgvitaminE;4mgvitaminC;2mgcholesterol
TIPToserve,spreadonorangeslices,celery,orcrackers.
7Breakfast:Grains
Breakfastisakeymealtogetyourdaystartedright,andgrainsareanaturalwaytodo that.Ofcourse,youcouldchoose thequickandeasysolutionofahigh-fibercereal.Butsometimesyouwantsomethingalittledifferent.AtleastIknowIdo.Inthischapterwehavesomewaystospiceupyourplainoldoatmeal,aswell as a variety of recipes for pancakes, waffles, scones, and homemadegranola.
BakedOatmealOkay,itseemslikeastrangeidea,butthisreallyworks.Whatyouendupwithisnotatall thesameas justmicrowavingyouroatmeal.Try itandsee if it’snotworththeeffort.
½cup(125g)applesauce¾cup(170g)brownsugar2eggs1cup(235ml)skimmilk3cups(240g)quick-cookingoats2teaspoonsbakingpowder½teaspooncinnamoncup(80g)choppedwalnuts
Combineapplesauce,sugar,eggs,andmilk;mixwell.Mixremainingingredientstogetherandthencombinewithfirstmixture.Bakeina9×13-inch(23×33cm)pan coatedwith nonstick vegetable oil spray for 30minutes at 350°F (180°C,gasmark4).Servewithhotmilk.
Yield:6servings
Eachwith:72gwater;406calories(27%fromfat,13%fromprotein,60%fromcarb);14gprotein;13gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;6gpolyunsaturatedfat;63gcarb;5gfiber;31gsugar;386mgphosphorus;215mgcalcium;3mgiron;226mgsodium;423mgpotassium;183IUvitaminA;51mgvitaminE;1mgvitaminC;80mgcholesterol
HomestylePancakeMixMakeupabatchofthismixandyou’llalwaysbereadytomakepancakesinaflash.
6cups(720g)wholewheatpastryflour1½cups(210g)cornmeal½cup(100g)sugar1½cups(102g)nonfatdrymilk2tablespoons(28g)bakingpowder
Combine all ingredients and store in tightly covered jar. To cook, add 1 cupwaterto1cupmix;uselesswaterifyouwantathickerpancake.Stironlyuntillumps disappear. Lightly coat a nonstick skillet or griddle with nonstickvegetable oil spray and preheat until drops of cold water bounce and sputter.Dropbattertodesiredsizeandcookuntilbubblesformandedgesbegintodry.Turnonlyonce.
Yield:16servings
Eachwith:7gwater;256calories(4%fromfat,14%fromprotein,82%fromcarb);9gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;55gcarb;6gfiber;10gsugar;272mgphosphorus;196mgcalcium;3mgiron;221mgsodium;314mgpotassium;187IUvitaminA;45mgvitaminE;0mgvitaminC;1mgcholesterol
MultigrainPancakesThese are great pancakes, thicker and full of much more flavor than regularones.Trythemwiththeappletoppinginchapter8.
1½cups(180g)wholewheatpastryflour¼cup(35g)cornmeal¼cup(20g)rolledoats2tablespoonsoatbran2tablespoonswheatgerm2tablespoons(18g)toastedwheatcereal,suchasWheatena1teaspoonbakingsoda½teaspoonbakingpowder1teaspoonvanillaextract1½cups(355ml)skimmilk2eggwhites
Mixalldryingredients.Addmilktomakebatter.Thickerbattermakesthickerpancakes.Setaside to rest forahalfanhour.Beateggwhitesuntil stiffpeaksform.Gentlyfoldintobatterafterithasrested.Spoonontomoderategriddleandcookuntilbubblesbreak.Turnandcookuntildone.Bakemoreslowlythanwithregularpancakesbecauseoftheheavybatter.
Yield:6servings
Eachwith:70gwater;195calories(6%fromfat,20%fromprotein,74%fromcarb);10gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;37gcarb;5gfiber;1gsugar;249mgphosphorus;127mgcalcium;2mgiron;101mgsodium;316mgpotassium;154IUvitaminA;40mgvitaminE;1mgvitaminC;1mgcholesterol
Cinnamon–OatBranPancakesThesearethekindofpancakesyouwantonasnowyday,warmandflavorful.The good news is they are also a lot better for you than the regular boringpancakes.
¾cup(75g)oatbran¾cup(90g)wholewheatpastryflour1tablespoonsugar½teaspoonbakingpowder½teaspooncinnamon¼teaspoonbakingsoda1¼cups(295ml)buttermilk1tablespoon(15ml)canolaoil½cup(55g)finelychoppedpecans
Inmediummixing bowl, combine dry ingredients. Set bowl aside. In a smallmixingbowl,combinebuttermilkandoil.Addtodry ingredients,stirringuntiljust combined.Stir inpecans.Cookonhotgriddle.Use¼cupbatter for eachpancake.
Yield:4servings
Eachwith:72gwater;277calories(46%fromfat,11%fromprotein,43%fromcarb);8gprotein;15gtotalfat;2gsaturatedfat;8gmonounsaturatedfat;4gpolyunsaturatedfat;32gcarb;5gfiber;9gsugar;241mgphosphorus;160mgcalcium;4mgiron;174mgsodium;302mgpotassium;113IUvitaminA;30mgvitaminE;2mgvitaminC;3mgcholesterol
WholeWheatButtermilkPancakesThisisagreattasty,old-fashionedpancake.Itremindsmeofthekindofthingsmygrandmotherusedtomake.
1cup(120g)wholewheatpastryflour½teaspoonbakingsoda¼teaspooncinnamon1¼cups(295ml)buttermilk2eggs3tablespoons(45ml)canolaoil
Blenddry ingredients.Blendwet ingredientsexceptoil.Mix the twomixturestogether.Itwillbeslightlylumpy.Heatoilincast-ironskillet.Pourone-quarterof the batter into pan.When pancake bubbles, turn and cook 1 to 2 minutesmore.
Yield:4servings
Eachwith:93gwater;266calories(48%fromfat,15%fromprotein,38%fromcarb);10gprotein;15gtotalfat;2gsaturatedfat;8gmonounsaturatedfat;4gpolyunsaturatedfat;26gcarb;4gfiber;4gsugar;226mgphosphorus;116mgcalcium;2mgiron;121mgsodium;275mgpotassium;159IUvitaminA;44mgvitaminE;1mgvitaminC;122mgcholesterol
CornmealPancakesAnother of those old-fashioned breakfast meals. Do you suppose that I keepsayingthatbecausepeopleatemorehealthyfoodinthegoodolddays?
1cup(235ml)boilingwater¾cup(105g)cornmeal1¼cups(295ml)buttermilk2eggs1cup(120g)wholewheatpastryflour1tablespoonbakingpowder¼teaspoonbakingsoda¼cup(60ml)canolaoil
Pourwater over cornmeal, stir until thick. Add buttermilk; beat in eggs.Mixflour,bakingpowder,andbakingsoda.Addtocornmealmixture.Stirincanolaoil.Bakeonhotgriddle.
Yield:7servings
Eachwith:89gwater;233calories(40%fromfat,12%fromprotein,48%fromcarb);7gprotein;11gtotalfat;1gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;29gcarb;3gfiber;3gsugar;190mgphosphorus;182mgcalcium;2mgiron;280mgsodium;184mgpotassium;127IUvitaminA;25mgvitaminE;0mgvitaminC;69mgcholesterol
Oven-BakedPancakeMix it up, stick it in the oven, and enjoy it. This makes a great weekendbreakfastchoice.
3eggs½cup(60g)wholewheatpastryflour½cup(120ml)skimmilk¼cup(55g)unsaltedbutter,divided2tablespoons(26g)sugar2tablespoons(18g)sliveredalmonds,toasted2tablespoons(30ml)lemonjuice
Beateggswithanelectricmixeratmediumspeeduntilwellblended.Graduallyadd flour, beating until smooth. Add milk and 2 tablespoons (28 g) meltedbutter; beat until batter is smooth. Pour batter into a 10-inch (25 cm) skilletcoatedwithnonstickvegetableoilspray.Bakeat400°F(200°C,gasmark6)for15minutesoruntilpancakeispuffedandgoldenbrown.Sprinklewithsugarandtoasted almonds. Combine remaining butter and lemon juice; heat until buttermelts.Serveoverhotpancake.
Yield:3servings
Eachwith:94gwater;370calories(58%fromfat,13%fromprotein,29%fromcarb);13gprotein;24gtotalfat;12gsaturatedfat;8gmonounsaturatedfat;2gpolyunsaturatedfat;28gcarb;3gfiber;9gsugar;255mgphosphorus;116mgcalcium;2mgiron;106mgsodium;291mgpotassium;832IUvitaminA;230mgvitaminE;5mgvitaminC;278mgcholesterol
BakedPancakeThisisaGerman-stylepancake,bakedinonelargepanintheoven,thencutintoservingsizepieces.
1½cups(180g)wholewheatpastryflour1½cups(355ml)skimmilk4eggs,slightlybeaten¼cup(55g)unsaltedbutter1cup(170g)slicedstrawberries
Graduallyaddflourandmilktoeggs.Meltbutter in9×13-inch(23×33cm)pan.Pourbatterovermeltedbutter.Bakeat400°F(200°C,gasmark6)forabout30minutes.Servewithfreshslicedstrawberries.
Yield:4servings
Eachwith:167gwater;378calories(42%fromfat,17%fromprotein,41%fromcarb);17gprotein;18gtotalfat;9gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;41gcarb;6gfiber;7gsugar;368mgphosphorus;169mgcalcium;3mgiron;201mgsodium;462mgpotassium;823IUvitaminA;229mgvitaminE;22mgvitaminC;269mgcholesterol
WheatWafflesYou can certainly have these for breakfast, but we also like them for dinner,toppedwithsomethinglikechickenàlaking.
2cups(240g)wholewheatpastryflour4teaspoons(18g)bakingpowder2tablespoons(40g)honey1¾cups(410ml)skimmilk4tablespoons(60ml)canolaoil2eggs
Mixdry ingredients together.Stir inremainingingredients.For lighterwaffles,separate eggs. Beat egg whites and carefully fold in. Pour into a waffle ironcoatedwithnonstickvegetableoilspray.
Yield:8servings
Eachwith:63gwater;223calories(35%fromfat,14%fromprotein,51%fromcarb);8gprotein;9gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;30gcarb;4gfiber;5gsugar;241mgphosphorus;230mgcalcium;2mgiron;297mgsodium;241mgpotassium;180IUvitaminA;52mgvitaminE;1mgvitaminC;60mgcholesterol
OatmealWafflesThesegreatwafflesareeasytomake.Theydon’trequiretheseparatedeggsandbeatenwhitesthatmostwafflerecipescallfor.Thisandthewholegrainsmakethemalittlecrisperthansomewaffles,butthetasteiswonderful.
1½cups(180g)wholewheatpastryflour1cup(80g)quick-cookingoats1tablespoonbakingpowder1teaspooncinnamon2tablespoons(30g)brownsugar3tablespoons(42g)unsaltedbutter1½cups(355ml)skimmilk2eggs,slightlybeaten
Inlargebowl,mixalldryingredientstogetherandsetaside.Meltbutterandaddmilkandeggs.Mixwellandthenaddtoflourmixture.Stiruntilwellblended.Pourintoawaffleironcoatedwithnonstickvegetableoilspray.
Yield:5servings
Eachwith:91gwater;326calories(29%fromfat,15%fromprotein,56%fromcarb);13gprotein;11gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;47gcarb;6gfiber;10gsugar;382mgphosphorus;299mgcalcium;3mgiron;360mgsodium;371mgpotassium;476IUvitaminA;133mgvitaminE;0mgvitaminC;115mgcholesterol
BranApplesauceMuffinsMost people tend to think of bran muffins as something you need to forceyourselftoeat.Thesearenotlikethat.Theyaremoistandflavorful.
1¼cups(150g)wholewheatpastryflour¾cup(30g)branflakescereal,crushed½cup(100g)sugar1teaspoonbakingsoda1teaspooncinnamon½teaspoonnutmeg1cup(245g)applesauce½cup(120ml)canolaoil1teaspoonvanillaextract2eggs½cup(75g)raisins1tablespoonsugar½teaspooncinnamon
Heatovento400°F(200°C,gasmark6).Line12muffincupswithpaperbakingcups or spray with nonstick vegetable oil spray. Lightly spoon flour intomeasuringcup;leveloff.Inlargebowl,combineallingredientsexceptthesugarand cinnamon;mixwell. Spoon batter into preparedmuffin cups, filling two-thirdsfull.Insmallbowl,combinethesugarandcinnamon;sprinkleovertopofeachmuffin.Bakeat400°F(200°C,gasmark6) for15 to20minutesoruntiltoothpick inserted in center comes out clean. Immediately remove from pan.Servewarm.
Yield:12servings
Eachwith:27gwater;224calories(41%fromfat,6%fromprotein,53%fromcarb);4gprotein;11gtotalfat;1gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;31gcarb;3gfiber;17gsugar;87mgphosphorus;19mgcalcium;1mgiron;44mgsodium;148mgpotassium;185IUvitaminA;13mgvitaminE;2mgvitaminC;39mgcholesterol
OatBranMuffinsThesearesogoodyouwon’tguessthattheyaregoodforyou.
2¼cups(225g)oatbran1tablespoonbakingpowder¼cup(35g)raisins¼cup(28g)choppedpecans2eggs2tablespoons(28ml)oliveoil¼cup(85g)honey1¼cups(295ml)water
Preheat oven to 425°F (220°C, gas mark 7). Put dry ingredients, raisins, andpecansinmixingbowl.Beateggs,oliveoil,honey,andwater lightly.Addthismixturetodryingredientsandstiruntilmoistened.Linemuffinpanswithpaperlinersorspraywithnonstickvegetableoilsprayandfillabouthalffull.Bakefor15to17minutes.
Yield:12servings
Eachwith:34gwater;113calories(39%fromfat,9%fromprotein,52%fromcarb);3gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;16gcarb;1gfiber;9gsugar;97mgphosphorus; 93 mg calcium; 3 mg iron; 168mg sodium; 89 mg potassium; 129 IU vitamin A; 38 mgvitaminE;1mgvitaminC;39mgcholesterol
TIPCoverwhencooled,astheydryquickly.
OrangeBranMuffinsThesearegood,moistbranmuffinswithjustahintoforangeflavor.
2½cups(300g)wholewheatpastryflour1tablespoonbakingsoda3cups(177g)raisinbrancereal½cup(100g)sugar1teaspooncinnamon1½tablespoonsorangepeel2cups(460g)plainfat-freeyogurt2eggs,beaten½cup(120ml)canolaoil
Inlargebowl,mixflourandbakingsoda.Addthecereal,sugar,cinnamon,andorangepeel,mixingwell.Brieflybutthoroughlymixinyogurt,beateneggs,andcooking oil. Spoon into muffin tins lined with paper liners or sprayed withnonstickvegetableoilspray.Bakefor20minutesina375°F(190°C,gasmark5)oven.
Yield:12servings
Eachwith:46gwater;283calories(33%fromfat,11%fromprotein,56%fromcarb);8gprotein;11gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;6gpolyunsaturatedfat;42gcarb;5gfiber;17gsugar;233mgphosphorus;106mgcalcium;2mgiron;136mgsodium;314mgpotassium;183IUvitaminA;53mgvitaminE;2mgvitaminC;40mgcholesterol
PastaFrittersThis isadifferent sortofuse for leftoverpasta.Wecalled thembreakfast,buttheycouldjustaseasilybeasidedishatdinner.
2cups(280g)leftoverspaghetti¼cup(25g)choppedscallions½cup(56g)shreddedzucchinicup(78ml)canolaoil
1egg1cup(120g)wholewheatpastryflourteaspoonblackpepper
1cup(235ml)water
About35minutesbeforeserving,coarselychopcookedspaghetti,choponions,and shred zucchini; set aside. In 12-inch (30-cm) skillet, over high heat, heatcanolaoiluntilveryhot.Meanwhilepreparebatter.Inmediumbowl,withwirewhiskorfork,mixegg,flour,pepper,andwater.Stirinspaghettimixture.Dropmixture intohotoil in skilletby¼cups into4moundsabout2 inches (5cm)apart.Withspatula,flatteneachtomake3-inch(7.5cm)pancake.Cookfrittersuntil golden brown on both sides; drain fritters on paper towels. Keepwarm.Repeatwithremainingmixture,addingmoreoiltoskilletifneeded.
Yield:6servings
Eachwith:92gwater;254calories(48%fromfat,10%fromprotein,42%fromcarb);6gprotein;14gtotalfat;1gsaturatedfat;8gmonounsaturatedfat;4gpolyunsaturatedfat;28gcarb;5gfiber;1gsugar;132mgphosphorus;24mgcalcium;2mgiron;21mgsodium;152mgpotassium;123IUvitaminA;15mgvitaminE;3mgvitaminC;35mgcholesterol
CinnamonHoneySconesThese are sort of a free-form scone, rather than themore traditional wedges.Servewarmwith honey and butter to bring out the flavor of the scones evenmore.
1¾cups(220g)wholewheatpastryflour1½teaspoonsbakingpowder¼teaspooncinnamon6tablespoons(85g)unsaltedbutter,softened1tablespoon(20g)honey½cup(120ml)skimmilk1egg
Preheatoven to450°F(230°C,gasmark8).Linebakingsheetwithaluminumfoil. In a bowl, mix the flour, baking powder, and cinnamon with a woodenspoon.Workbutterintomixturebyhanduntilmixtureisyellow.Addhoneyandmilk,thenegg.Stirwithwoodenspoonuntilthoroughlymixed.Scoopspoonfulofdoughanddropontobakingsheet.Leave1inch(2.5cm)betweeneach.Bake15minutesoruntilgoldenbrown.Cool5minutes.
Yield:8servings
Eachwith:23gwater;192calories(45%fromfat,10%fromprotein,45%fromcarb);5gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;3gfiber;2gsugar;142mgphosphorus;89mgcalcium;1mgiron;115mgsodium;147mgpotassium;342IUvitaminA;92mgvitaminE;0mgvitaminC;49mgcholesterol
OatmealRaisinSconesI’velearnedtolikesconesinrecentyears.Thisversionnotonlytastesgreat,butitishealthytoo.
2cups(240g)wholewheatpastryflour3tablespoons(45g)brownsugar1teaspoonbakingpowder½teaspoonbakingsoda½cup(112g)unsaltedbutter,chilled1½cups(120g)rolledoats½cup(75g)raisins1cup(235ml)buttermilk2tablespoonscinnamon2tablespoons(26g)sugar
Preheat the oven to 375°F (190°C, gasmark 5).Combine flour, brown sugar,bakingpowder,andbakingsoda.Cutinbutteruntilthemixtureresemblescoarsecrumbs. Stir in oats and raisins.Add the buttermilk andmixwith a fork untildoughformsaball.Turnoutonlightlyflouredboardandknead6to8minutes.Patdoughinto½-inch(1cm)thickness.Cut8to10roundsorwedgesandplacethemonungreasedbakingsheet.Sprinklewithsugarandcinnamon.Bake20to25minutes.
Yield:10servings
Eachwith:29gwater;273calories(34%fromfat,9%fromprotein,57%fromcarb);6gprotein;11gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;41gcarb;5gfiber;13gsugar;185mgphosphorus;97mgcalcium;2mgiron;80mgsodium;262mgpotassium;296IUvitaminA;78mgvitaminE;1mgvitaminC;25mgcholesterol
WholeGrainSconesThemorningswehavetheseforbreakfast,Iforgomyusualcoffeeforacupoftea.
1egg½cup(100g)sugar5tablespoons(75ml)canolaoilteaspoonlemonpeel
½cup(40g)rolledoats¼cup(25g)wheatbran1½cups(180g)wholewheatpastryflour2tablespoonspoppyseeds1tablespoonbakingpowder½teaspooncinnamon½cup(120ml)skimmilk
LemonTopping3tablespoons(45ml)lemonjuice¼cup(25g)confectioners’sugar
Preheat oven to 375°F (190°C, gas mark 5). Whisk the egg, sugar, and oiltogetherinabowl.Mixthelemonpeelandallofthedryingredientstogetherina separate bowl and stir with a wooden spoon until all of them are evenlydispersedthroughout.Slowlyaddthedryingredientsintotheegg,sugar,andoil,andmixtocreateathickdough.Addthemilkandmixwell.Coatabakingsheetwithnonstickvegetableoilspray.Scoopuptablespoonsofthedoughanddropthemonebyone inmoundsonto thebakingsheet, leaving2 inches (5cm)ofspacebetween.Bakefor15 to20minutes, justuntil thecrust isbarelygoldenbrownandthedoughisdry.Removefromtheovenandletcoolfor10minutes.With a fork, mix the lemon topping ingredients until the sugar is completelymeldedin.Drizzle1tablespoonevereachscone.
Yield:10servings
Eachwith:21gwater;218calories(36%fromfat,8%fromprotein,56%fromcarb);5gprotein;9gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;32gcarb;3gfiber;14gsugar;165mgphosphorus;138mgcalcium;1mgiron;164mgsodium;152mgpotassium;61IUvitaminA;16mgvitaminE;2mgvitaminC;21mgcholesterol
GranolaSomehealthycerealsareavailableifyouarecarefulaboutreadingtheingredientlabels.Butitwouldbehardtofindonehealthierortastierthanthishomemadegranola.
6cups(480g)rolledoats6cupsrolledwheat2cups(290g)sunflowerseeds4ounces(113g)sesameseeds2cups(190g)peanuts3cups(255g)coconut1cup(112g)wheatgerm1½cups(355ml)canolaoil1cup(340g)honey½cup(170g)molasses1tablespoon(15ml)vanillaextract1cup(145g)raisins
Mix all dry ingredients together in large bowl. Put aside.Heat the oil, honey,molasses,andvanillatogetherandmixwithdryingredients.Spreadmixtureonbakingsheets.Bakeat350°F(180°C,gasmark4)for30to40minutesoruntillightbrown.Stirfrequentlytobrownevenly.Removefromovenandaddraisinsoranyotherdriedfruit.
Yield:30servings
Eachwith:10gwater;391calories(49%fromfat,8%fromprotein,43%fromcarb);8gprotein;22gtotalfat;4gsaturatedfat;9gmonounsaturatedfat;8gpolyunsaturatedfat;44gcarb;5gfiber;18gsugar;290mgphosphorus;75mgcalcium;5mgiron;75mgsodium;372mgpotassium;205IUvitaminA;60mgvitaminE;1mgvitaminC;0mgcholesterol
ToastyNutGranolaThisisgreatbothasasnackorbreakfastcereal.
6cups(480g)rolledoats1cup(110g)choppedpecans¾cup(84g)wheatgerm½cup(115g)firmlypackedbrownsugar½cup(40g)shreddedcoconut½cup(72g)sesameseeds½cup(120ml)canolaoil½cup(170g)honey1½teaspoonsvanillaextract
Toastoatsina9×13-inch(23×33cm)panat350°F(180°C,gasmark4)for10minutes.Combine remaining ingredients in a largebowl and add toastedoats.Bakeon2bakingsheetsat350°F(180°C,gasmark4)for20to25minutes.Stirwhencoolandstoreinrefrigerator.
Yield:28servings
Eachwith:4gwater;194calories(44%fromfat,9%fromprotein,47%fromcarb);5gprotein;10gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;4gpolyunsaturatedfat;24gcarb;3gfiber;9gsugar;146mgphosphorus;42mgcalcium;2mgiron;3mgsodium;139mgpotassium;6IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
BreakfastBarsThese contain a little more nutrition than commercial granola bars and areequallygoodforabreakfastontherun.
1cup(80g)quick-cookingoats½cup(60g)wholewheatflour½cup(58g)crunchywheat-barleycereal,suchasGrape-Nuts½teaspooncinnamon1egg¼cup(60g)applesauce¼cup(85g)honey3tablespoons(45g)brownsugar2tablespoons(28ml)canolaoil¼cup(36g)sunflowerseeds,unsalted¼cup(30g)choppedwalnuts7ounces(198g)driedfruit
Preheatovento325°F(170°C,gasmark3).Linea9-inch(23cm)squarebakingpanwith aluminum foil. Spray the foilwith nonstick vegetable oil spray. In alarge bowl, stir together the oats, flour, cereal, and cinnamon. Add the egg,applesauce,honey,brownsugar,andoil.Mixwell.Stir inthesunflowerseeds,walnuts, and dried fruit. Spreadmixture evenly in the prepared pan. Bake 30minutesoruntil firmand lightlybrownedaround theedges.Let cool.Use thefoiltoliftfromthepan.Cutintobarsandstoreintherefrigerator.
Yield:12servings
Eachwith:16gwater;222calories(26%fromfat,9%fromprotein,65%fromcarb);6gprotein;7gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;38gcarb;4gfiber;10gsugar;164mgphosphorus;27mgcalcium;3mg iron;43mgsodium;284mgpotassium;492 IUvitaminA;6mgvitaminE;1mgvitaminC;20mgcholesterol
WholeWheatCoffeeCakeThisisanicewholewheatcoffeecakewithacrunchyfilling.
1¾cups(210g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda½cup(112g)unsaltedbutter,softenedcup(133g)sugar
2eggs1teaspoonvanillaextract1cup(230g)sourcream
BranNutFillingcup(75g)packedbrownsugar
½cupbranflakes(20g)cereal½cup(60g)choppedwalnuts1teaspooncinnamon
Mixflour,bakingpowder,andbakingsoda;setaside.Inlargebowlbeatbutter,sugar, eggs, andvanilla until light and fluffy.At low speed stir in sour creamalternately with flour mixture until blended. To make the bran nut filling,combine all filling ingredients in a small bowl. To assemble the cake, spreadone-thirdofthesourcreammixtureina9-inch(23cm)squarepancoatedwithnonstick vegetable oil spray. Sprinkle on about½ cup filling.Repeat layeringtwice.Bakeinpreheated350°F(180°C,gasmark4)ovenfor30to45minutes.Coolslightly.
Yield:12servings
Eachwith:27gwater;275calories(45%fromfat,8%fromprotein,46%fromcarb);6gprotein;14gtotalfat;7gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;33gcarb;3gfiber;17gsugar;148mgphosphorus;68mgcalcium;2mgiron;85mgsodium;174mgpotassium;451IUvitaminA;97mgvitaminE;1mgvitaminC;68mgcholesterol
CrunchyBreakfastToppingYoucansprinklethisoveroatmeal,toast,freshfruit,yogurt,pancakes,waffles,orFrenchtoast.
¼cup(55g)unsaltedbutter1¼cups(140g)wheatgerm½cup(115g)packedbrownsugar½cup(47g)groundalmonds1tablespoongratedorangepeel½teaspooncinnamon
Meltbutterina9×13-inch(23×33cm)bakingpaninovenabout4minutes.Add remaining ingredients andmixwell.Bake10 to12minutesoruntildeepgoldenbrown.Stir.Coolandstoreintherefrigeratorforupto3months.
Yield:12servings
Eachwith:2gwater;149calories(47%fromfat,12%fromprotein,41%fromcarb);5gprotein;8gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;16gcarb;3gfiber;10gsugar;167mgphosphorus;29mgcalcium;2mg iron;6mgsodium;187mgpotassium;133 IUvitaminA;32mgvitaminE;1mgvitaminC;10mgcholesterol
8Breakfast:VegetablesandFruits
Vegetablesandfruitsareanothernaturalchoiceforbreakfast.Youcanaddthemtoomelets,pancakes,andquiches.Youcanhavefruitinavarietyofways.Andyou canmake smoothies and shakes, giving breakfast options that are packedwithfiberandothergoodthings.
FrittataThisfrittatacookscompletelyintheoven.It’sgreatforbreakfastordinner.
¼cup(60ml)oliveoil2bakingpotatoes,peeledandthinlysliced1cup(160g)thinlyslicedonion2cups(226g)thinlyslicedzucchini1cup(150g)redbellpepper,cutin½-inch(1-cm)cubes1cup(150g)greenbellpepper,cutin½-inch(1-cm)cubes12eggs2tablespoonschoppedfreshparsley
Preheatovento450°F(230°C,gasmark8).Pouroilinto12-inch(30cm)squareor round baking dish.Heat oil in oven for 5minutes and then remove. Placepotatoesandonionoverbottomofdishandbakeuntilpotatoesare just tender,20minutes.Arrangezucchini slicesoverpotatoesandonionand thensprinklepeppers over all. Beat eggs and season with salt and pepper. Add choppedparsleytoeggs.Poureggsovervegetables.Bakeuntileggsaresetandsidesare“puffy,” about25minutes.Top shouldbegoldenbrown.Servehotor at roomtemperature.
Yield:6servings
Eachwith:293gwater;364calories(50%fromfat,19%fromprotein,31%fromcarb);18gprotein;20gtotalfat;5gsaturatedfat;11gmonounsaturatedfat;3gpolyunsaturatedfat;29gcarb;5gfiber;5gsugar;320mgphosphorus;92mgcalcium;4mgiron;172mgsodium;918mgpotassium;1606IUvitaminA;156mgvitaminE;87mgvitaminC;474mgcholesterol
CinnamonAppleOmeletThisisadifferentversionofanomelet.Irememberyearsagotherewereoftenrecipes for omelets with jelly or other sweet fillings, but you don’t see themmuchanymore.Thisonemakesmethinktheyarestillagoodidea.
1tablespoonunsaltedbutter,divided1apple,peeledandslicedthin½teaspooncinnamon1tablespoon(15g)brownsugar3eggs1tablespooncream1tablespoonsourcream
Melt 2 teaspoons butter in a skillet. Add apple, cinnamon, and brown sugar.Sautéuntiltender.Pourintoabowlandsetaside.Cleanskillet.Whipeggsandcream until fluffy; set aside. Melt remaining butter and pour in egg mixture.Cookasyouwouldforanomelet.Wheneggsarereadytoflip,turnthem.Addthesourcreamtothecenteroftheeggsandtopthatwiththeapplemixture.Folditontoaplate.
Yield:2servings
Eachwith:129gwater;252calories(57%fromfat,17%fromprotein,25%fromcarb);11gprotein;16gtotalfat;8gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;16gcarb;1gfiber;14gsugar;181mgphosphorus;73mgcalcium;2mgiron;126mgsodium;211mgpotassium;695IUvitaminA;187mgvitaminE;3mgvitaminC;379mgcholesterol
ZucchiniPancakesThesemakeagreatsidedishwithalmostanykindofmeat,butIhavetoadmittohavingthemforbreakfastatimeortwoalso.Maybethat’sjustbecauseIgetdesperatewhenthegardenisreallyproducingzucchini.
4cups(452g)shreddedzucchini4eggs½cup(62g)flourteaspoonblackpepper
¼teaspoongarlicpowder¼cupchoppedfreshparsley3tablespoons(45ml)canolaoil
Washzucchiniandtrimtheends.Grateorgrindintoabowl.Squeezedry.Inabowl, combine the zucchini and all the other ingredients except the oil. (Ifmixtureisthin,addmoreflour.)Heattheoilinaheavyskilletovermediumheat.Dropzucchinimixturebyheapingtablespoonsintohotoil.Flattenthemalittleand fryuntil goldenbrownonbottom.Turn andbrown second side.Drainonpapertowels.
Yield:6servings
Eachwith:110gwater;168calories(58%fromfat,16%fromprotein,26%fromcarb);7gprotein;11gtotalfat;2gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;11gcarb;1gfiber;2gsugar;116mgphosphorus;37mgcalcium;2mgiron;62mgsodium;293mgpotassium;560IUvitaminA;52mgvitaminE;17mgvitaminC;158mgcholesterol
SpinachQuicheThisversatiledishcanworkforbreakfast,lunch,ordinner.
8sliceslow-sodiumbacon1cup(160g)choppedonion4eggs,beaten1cup(235ml)lightcream1cup(235ml)skimmilk1tablespoonflourteaspoonnutmeg
12ounces(340g)frozenspinach,thawedandchopped4ounces(115g)mushrooms,sliced1cup(115g)shreddedMontereyJackcheese1cup(115g)shreddedCheddarcheese1preparedpiecrust
Cook together bacon and onion.Crumble bacon.Mix all ingredients together.Placepiecrustintopiepan.Pouringredientsintopiecrust.Bakeat325°F(170°C,gasmark3)for50minutes.Letstand10minutesbeforeserving.
Yield:8servings
Eachwith:141gwater;296calories(65%fromfat,25%fromprotein,11%fromcarb);19gprotein;22gtotalfat;12gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;2gfiber;2gsugar;338mgphosphorus;382mgcalcium;2mgiron;379mgsodium;387mgpotassium;5775IUvitaminA;174mgvitaminE;3mgvitaminC;177mgcholesterol
SpinachPieThissidedishgoesgreatwithchicken,turkey,orbeef.
10ounces(280g)frozenspinach6eggs,stirred2cups(450g)cottagecheese¼cup(55g)unsaltedbutter,melted6tablespoons(48g)flour10ounces(283g)Cheddarcheese,cutintocubes
Preheatovento350°F(180°C,gasmark4).Cookspinachaccordingtopackagedirections;drainthoroughlyandsqueezedry.Mixallingredientstogetherina9×13-inch(23×33cm)pan.Bakefor1hour.
Yield:6servings
Eachwith:143gwater;423calories(62%fromfat,28%fromprotein,10%fromcarb);30gprotein;29gtotalfat;17gsaturatedfat;9gmonounsaturatedfat;2gpolyunsaturatedfat;10gcarb;2gfiber;2gsugar;433mgphosphorus;462mgcalcium;3mgiron;425mgsodium;290mgpotassium;6696IUvitaminA;268mgvitaminE;1mgvitaminC;310mgcholesterol
BakedStuffedPeachesThecoconut-almondflavorofmacaroonsjustseemstogowithpeaches.Soherewecombinethetwoinatreatthatcanbeadessertaswellasbreakfast.
6peaches,peeledandhalved½cup(100g)sugar½pound(225g)macaroons,crushed(about2cupscrumbs)4eggyolks
Scoopout about1 teaspoonof thecenterpulpof eachpeachhalf.Mashpulp;mixwith sugar,macarooncrumbs, andeggyolks.Placehalves close together,cut side up, in a baking dish about 8 × 12 inches (20 × 30 cm) coated withnonstickvegetableoilspray.Spoonmacaroonmixtureintocenterofeach.Bakeinaslow300°F(150°C,gasmark2)ovenfor30minutesoruntilpeachesaretender.
Yield:6servings
Eachwith:141gwater;329calories(26%fromfat,8%fromprotein,66%fromcarb);7gprotein;10gtotalfat;6gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;57gcarb;3gfiber;55gsugar;106mgphosphorus;29mgcalcium;1mgiron;156mgsodium;351mgpotassium;647IUvitaminA;59mgvitaminE;9mgvitaminC;140mgcholesterol
TIPServe these stuffed peaches warm. You might offer cream for those whodon’tcountcalories.
LatkesYoudon’tneedtobeJewishtoenjoythese.
4potatoes1tablespoonfinelychoppedonion1egg½cup(60g)breadcrumbs2tablespoons(28ml)canolaoil
Peelandgratepotatoes.Squeezeinakitchentoweltoremoveexcessmoisture.Mixallingredientstogether.Heatoilinheavyskillet.Dropbatterontohotskilletin ¼-cup measures and flatten with fork into pancakes. Cook until browned.Turnoverandfinishcooking.
Yield:4servings
Eachwith:11gwater;139calories(61%fromfat,10%fromprotein,29%fromcarb);3gprotein;9gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;10gcarb;1gfiber;1gsugar;47mgphosphorus;32mgcalcium;1mgiron;42mgsodium;47mgpotassium;84IUvitaminA;22mgvitaminE;0mgvitaminC;53mgcholesterol
TIPServewithbutter,sourcream,orapplesauce.
OatBakedAppleStick these in the oven before dinner and by the time you are finished you’llhaveagreatdessertwaitingforyou.Orhavethemforbreakfast,asweliketodoonaweekend.
4ounces(113g)Cheddarcheese,divided3tablespoonsquick-cookingoats2tablespoons(30g)brownsugar1tablespoonoatbran1tablespooncoarselychoppedpecans1tablespoonraisins¼teaspooncinnamon4apples,cored½cup(120ml)coldwater
Preheatovento375°F(190°C,gasmark5).Cuthalfofcheeseintosmallcubes;shredremainder.Mixcheesecubes,oats,brownsugar,oatbran,pecans,raisins,andcinnamonuntilwellblended.Placebakingapplesin8-inch(20cm)squarepan;fillwithoatmixture.Pourwaterinbottomofpan.Coverwithfoil;bake30minutes.Uncoverandcontinuebaking15minutesoruntiltender.Sprinklewithshreddedcheese.Continuebakinguntilcheeseismelted.
Yield:4servings
Eachwith:152gwater;239calories(40%fromfat,13%fromprotein,46%fromcarb);8gprotein;11gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;2gfiber;21gsugar;190mgphosphorus;225mgcalcium;1mgiron;183mgsodium;211mgpotassium;341IUvitaminA;75mgvitaminE;5mgvitaminC;30mgcholesterol
PineappleBoatsWeliketheseforbreakfast,buttheywouldmakeagreatluncheondish,orevena full dinner, perfect for those hot summer eveningswhenyou don’t feel likecooking.
2pineapples4kiwifruits1cup(150g)seedlessgreengrapes2cups(300g)slicedbanana¼cup(60g)packedbrownsugar1teaspoonpoppyseeds½pound(225g)ham,thinlysliced¼pound(115g)Swisscheese
Slice pineapple lengthwise in half, crown to stem. Leave leafy crown on.Removetoughcore.Loosenfruitbycuttingtorind;cutinbite-sizepieces.Placein largebowl.Peelkiwifruit andbananasandslice intowedges.Cutgrapes inhalfandaddallotherfruittopineapple.Tosswithbrownsugarandpoppyseeds.Linepineappleshellswithham.Spooninfruitmixture.DiceSwisscheeseandtuckamongfruit.
Yield:4servings
Eachwith:248gwater;441calories(27%fromfat,20%fromprotein,53%fromcarb);23gprotein;14gtotalfat;7gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;61gcarb;6gfiber;42gsugar;366mgphosphorus;342mgcalcium;2mgiron;620mgsodium;1039mgpotassium;415IUvitaminA;60mgvitaminE;97mgvitaminC;49mgcholesterol
BreakfastCitrusCupsItmaybequickandeasy,butthecitrusandgrapecombinationandtheadditionofthealmondsmakeitalittlemorethanjustgrapefruitandoranges.
4grapefruits2cups(300g)seedlessgreengrapes2oranges,sectioned¼cup(27g)sliveredalmonds,toasted
Cut grapefruits in half. Remove sections andmembrane, leaving shells intact.Combinegrapefruitsections,grapes,andoranges;mixlightly.Chill.Addnutstofruitmixturejustbeforeserving.Spoonfruitmixtureontograpefruitshells.
Yield:8servings
Eachwith:210gwater;116calories(18%fromfat,8%fromprotein,74%fromcarb);3gprotein;3gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;4gfiber;20gsugar;44mgphosphorus;51mgcalcium;0mgiron;2mgsodium;389mgpotassium;1666IUvitaminA;0mgvitaminE;82mgvitaminC;0mgcholesterol
AppleandBananaFrittersAsearchforsomethingforbreakfast thatwoulduseupsomeoverripebananaswas rewarded with the this recipe. They are incredibly light and very tasty.Sprinklewithconfectioners’ sugarordip inhoney ifyoudon’tmindaddingafewmorecaloriestotheonestheyalreadyhave.
1cup(120g)wholewheatpastryflour1tablespoonsugar1tablespoonbakingpowder½cup(120ml)skimmilk1egg1tablespoon(15ml)canolaoil½cup(75g)choppedbanana½cup(62g)choppedapple½teaspoonnutmeg
Stir together flour, sugar, andbakingpowder.Combine themilk, egg, andoil.Add banana, apple, and nutmeg. Stir into dry ingredients, stirring until justmoistened.Dropby tablespoons into hot oil. Fry for 2 to 3minutes on a sideuntilgoldenbrown.Drain.
Yield:4servings
Eachwith:74gwater;212calories(23%fromfat,13%fromprotein,64%fromcarb);7gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;36gcarb;5gfiber;8gsugar;249mgphosphorus;267mgcalcium;2mgiron;405mgsodium;311mgpotassium;157IUvitaminA;38mgvitaminE;3mgvitaminC;60mgcholesterol
FruitwithOrangeCreamDipThisisanicedipwithfruitforapartyorcompany,butitwouldn’tbeabadideatohaveitforbreakfastalsosinceit’sgotsomanygoodthingsforyou.
1cup(230g)sourcream2tablespoons(30g)firmlypackedbrownsugar1tablespoon(15ml)orangejuice1teaspoonorangepeel1cup(165g)pineapplechunks1cup(195g)orangesections1cup(177g)slicedkiwifruit1cup(145g)strawberries
Inmedium-size serving bowl, stir together all ingredients except fruit. Cover;refrigerateatleast2hours.Servewithskeweredfreshfruitfordipping.
Yield:6servings
Eachwith:120gwater;112calories(39%fromfat,6%fromprotein,55%fromcarb);2gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;16gcarb;2gfiber;11gsugar;57mgphosphorus;67mgcalcium;0mgiron;20mgsodium;256mgpotassium;198IUvitaminA;40mgvitaminE;47mgvitaminC;16mgcholesterol
FruitSauceThis is a simple, uncooked fruit sauce. For a real treat, try this over themultigrainpancakesintheBreakfast:Grainschapter.
1cup(235ml)applejuice4apples,peeledandcored2cups(300g)slicedbanana1pear,peeledandcored1teaspooncinnamon1teaspoonnutmeg
Putapple juiceand fruits inblender.Blenduntil smooth.Thenaddspicesandmix.
Yield:6servings
Eachwith:183gwater;138calories(4%fromfat,3%fromprotein,93%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;35gcarb;4gfiber;24gsugar;32mg phosphorus; 17mg calcium; 1mg iron; 4mg sodium; 423mg potassium; 82 IU vitaminA; 0mgvitaminE;11mgvitaminC;0mgcholesterol
Banana-Peach-BlueberrySmoothieSmoothiesmakeaquickandeasybreakfast,andtheyarepackedwithnutrition.Thefiberandproteinwillhelp tokeepyoufrombeinghungryas themorninggoeson.
2cups(490g)peachlow-fatyogurt1cup(145g)blueberries2cups(300g)slicedbanana
Mixallingredientsinablenderandserve.
Yield:2servings
Eachwith:415gwater;485calories(7%fromfat,10%fromprotein,83%fromcarb);13gprotein;4gtotal fat;2g saturated fat;1gmonounsaturated fat;0gpolyunsaturated fat;108gcarb;8g fiber;81gsugar; 325 mg phosphorus; 354 mg calcium; 1 mg iron; 133 mg sodium; 1296 mg potassium; 282 IUvitaminA;27mgvitaminE;28mgvitaminC;12mgcholesterol
Chocolate-RaspberrySmoothieHowcouldanyonenotlikethetasteofchocolateandraspberriesforbreakfast?
1cup(235ml)skimmilk½cup(141g)chocolatesyrup3cups(750g)frozenraspberries
Pourthemilkandchocolatesyrupintoablender.Slowlyaddtheraspberries,1cup at a time, and blend for 15 to 30 seconds after adding each cup. Do notovermix,asthiswillthinthedrinkdown.Serveimmediately.
Yield:2servings
Eachwith:268gwater;146calories(9%fromfat,18%fromprotein,73%fromcarb);7gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;12gfiber;8gsugar;191mgphosphorus;222mgcalcium;1mgiron;74mgsodium;502mgpotassium;311IUvitaminA;75mgvitaminE;50mgvitaminC;2mgcholesterol
TIPSubstituteotherfrozenfruitfortheraspberries(strawberry,banana,etc.).
Raspberry-BananaSmoothieThis is another great-tasting smoothie. The raspberries give this one a specialboostinfiber.
2cups(500g)freshraspberries2cups(300g)slicedbanana2cups(475ml)skimmilk¼cup(60g)low-fatvanillayogurt1tablespoon(20g)honey
Combineallingredientsinablenderorfoodprocessorandprocessuntilsmooth.
Yield:2servings
Eachwith:496gwater;397calories(5%fromfat,13%fromprotein,83%fromcarb);14gprotein;2gtotal fat;1g saturated fat;0gmonounsaturated fat;1gpolyunsaturated fat;88gcarb;14g fiber;42gsugar; 361 mg phosphorus; 394 mg calcium; 2 mg iron; 149 mg sodium; 1444 mg potassium; 684 IUvitaminA;150mgvitaminE;55mgvitaminC;5mgcholesterol
BananaberryBreakfastShakeSowhynotashakeforbreakfast?Besides,it’sreallyjustasmoothie.
1cup(145g)strawberries1cup(150g)slicedbanana1½cups(355ml)skimmilk1cup(230g)vanillayogurt1tablespoon(20g)honey
Placeallingredientsinablender.Processuntilwellblended.
Yield:2servings
Eachwith:417gwater;336calories(7%fromfat,17%fromprotein,76%fromcarb);15gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;67gcarb;4gfiber;43gsugar;415mgphosphorus;492mgcalcium;1mgiron;192mgsodium;1129mgpotassium;508IUvitaminA;127mgvitaminE;58mgvitaminC;10mgcholesterol
TIPThisisgreatwithtoastormuffins.
9Breakfast:Combinations
Breakfastcombinationrecipesofferawidevarietyofchoices.Wehavebreakfastburritos,fruit-andvegetable-filledmuffinsandpancakes,breakfastcookiesandbars,andevenmoregreatgranolarecipes.
BlackBeanandSpinachBreakfastBurritoThisrecipe isalmostasquickasfast foodandwillgetyourdayoff toagoodstartwithsomethingalittledifferentproviding12gramsoffiberwhiledoingit.
1egg1eggwhite1cup(30g)freshspinach¼cup(45g)dicedtomato¼cup(43g)cookedblackbeans,drained1tablespoongratedCheddarcheese1tablespoon(16g)salsa1wholewheattortilla
Preheattheovento350°F(180°C,gasmark4).Mixtheeggandeggwhiteandscramble themquickly ina small fryingpan.Fold inall theother ingredients.Placethismixtureinthemiddleof thetortilla.Wrapthetwosidesovertightlyand place the roll, seam side down, on a baking sheet coated with nonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)forabout6minutesuntilthetortillaiscrispandthefillingisheatedthrough.
Yield:1serving
Eachwith:320gwater;363calories(32%fromfat,28%fromprotein,41%fromcarb);26gprotein;13gtotalfat;5gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;39gcarb;12gfiber;4gsugar;349mgphosphorus;438mgcalcium;7mgiron;616mgsodium;1040mgpotassium;23694IUvitaminA;110mgvitaminE;9mgvitaminC;219mgcholesterol
BreakfastBurritoThisbreakfastburritoisfilledwithgoodthings.Italsoisperfectforgrabbingonyourwayoutthedoor.
2ounces(55g)chorizo,finelychopped¼cup(40g)choppedonion¼cup(38g)choppedredbellpepper1wholewheattortilla1egg,beaten2tablespoons(30g)sourcream2ounces(55g)MontereyJackcheese,shreddedorcrumbled
Preheatoven to400°F (200°C,gasmark6). In a smallpan, cook the chorizo,onion,andbellpepperovermediumheatuntilcookedthrough.Drainexcessfat.Placethetortillaonabakingsheetcoveredwithaverydamp,cleandishtowel.Letthetortillacookforabout3minutes.Whisktogethertheeggandsourcream.Pourtheeggmixtureintothepanoverthechorizoandcookovermediumheat;stirwhile cooking to scramble the eggs. Take the tortilla out of the oven andplaceeggsdownthecenter;thentopwithshreddedcheese.Folduptheburritoandletitsitforabout1minutetolettheburritomolditselfclosed.
Yield:1serving
Eachwith:187gwater;710calories(64%fromfat,22%fromprotein,14%fromcarb);39gprotein;51gtotal fat;24g saturated fat;20gmonounsaturated fat;4gpolyunsaturated fat;25gcarb;2g fiber;5gsugar; 531mg phosphorus; 539mg calcium; 4mg iron; 1289mg sodium; 569mg potassium; 1988 IUvitaminA;217mgvitaminE;51mgvitaminC;349mgcholesterol
BreakfastEnchiladasAsamake-aheadbreakfast,youcanassemblethisthenightbeforeandthenjustbake it in themorning.This and the largenumberof servingsmake it agreatchoicewhenyouhavecompanystayingovernight.
12ounces(340g)ham,finelychopped½cup(50g)choppedscallions2cups(300g)choppedgreenbellpepper1cup(160g)choppedonion2½cups(300g)gratedCheddarcheese8wholewheattortillas4eggs2cups(475ml)skimmilk1tablespoonflour¼teaspoongarlicpowder1teaspoonTabascosauce
Preheat oven to 350°F (180°C, gasmark 4).Mix together ham, scallions, bellpepper,onion,andcheese.Put5tablespoonsofmixtureoneachtortillaandrollup.Placeseamsidedownina12×7×2-inch(30×18×5cm)pancoatedwithnonstickvegetableoilspray.Inseparatebowl,beattogethereggsandmilk,flour,garlic,andTabasco.Pouroverenchiladas.Placeinrefrigeratorovernight.Coverwithfoilandbakefor30minutes,uncoveringforthelast10minutes.
Yield:8servings
Eachwith:188gwater;418calories(49%fromfat,27%fromprotein,24%fromcarb);28gprotein;23gtotalfat;11gsaturatedfat;8gmonounsaturatedfat;2gpolyunsaturatedfat;25gcarb;2gfiber;3gsugar;482mgphosphorus;455mgcalcium;3mgiron;984mgsodium;500mgpotassium;885IUvitaminA;183mgvitaminE;33mgvitaminC;180mgcholesterol
TIPServewithdollopofsourcream,salsa,andavocadoslices.
CaliforniaBreakfastSandwichAMexicanversionofeggsBenedict—thisisagreatweekendbreakfast.
6eggs¾cup(120g)choppedonion1tablespoonunsaltedbutter2ounces(55g)mushrooms,sliced1avocado,sliced½cup(90g)choppedtomato½cup(60g)gratedCheddarcheese6wholewheatEnglishmuffins
Mixeggswithwirewhisk. In largeskillet,brownonionwithbutteruntilclearand limp.Addmushrooms, avocado, and tomato.Stir.Addbeateneggs.Cookuntilalmostset;addgratedcheese.SpoonontotoastedEnglishmuffins.
Yield:6servings
Eachwith:126gwater;319calories(43%fromfat,19%fromprotein,37%fromcarb);16gprotein;16gtotalfat;6gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;31gcarb;5gfiber;3gsugar;254mgphosphorus;220mgcalcium;3mgiron;368mgsodium;396mgpotassium;581IUvitaminA;122mgvitaminE;5mgvitaminC;254mgcholesterol
TIPServewithsalsaandsourcream.
EasyBreakfastStrataThisisanothergreatfix-aheadbreakfast.Weusuallyhavesomevariationofthison special holidays when there is a lot to do in the morning, but we want aspecialfamilybreakfast.
1pound(455g)sausage8eggs10sliceswholewheatbread,cubed3cups(710g)skimmilk2cups(225g)shreddedCheddarcheese10ounces(280g)frozenchoppedbroccoli,thawed2tablespoons(28g)unsaltedbutter,melted2tablespoons(16g)flour1tablespoondrymustard2teaspoonsbasil
In large skillet, brown sausage and drain. In large bowl, beat eggs. Addremainingingredientsandmixwell.Spooninto13×9-inch(33×23cm)bakingpancoatedwithnonstickvegetableoil spray.Cover and refrigerate8hoursorovernight.Preheatovento350°F(180°C,gasmark4).Bake60to70minutesoruntilknifeinsertednearcentercomesoutclean.
Yield:8servings
Eachwith:181gwater;379calories(49%fromfat,25%fromprotein,26%fromcarb);24gprotein;21gtotalfat;11gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;24gcarb;2gfiber;3gsugar;449mgphosphorus;462mgcalcium;3mgiron;593mgsodium;396mgpotassium;1293IUvitaminA;243mgvitaminE;15mgvitaminC;281mgcholesterol
ApplePancakesThismakesagreatbreakfastforaweekend(ormaybewhenyouaresnowedin).They’rekindoflikeapplefritters,onlythesyrupflavorgetsbakedrightintothepancakes.
4cups(440g)slicedapple½cup(120ml)maplesyrup2tablespoons(28g)unsaltedbutter1½cups(192g)biscuitbakingmix1cup(235ml)skimmilk2eggs½teaspooncinnamon¼teaspoonnutmeg
Combine apples in skillet with syrup and butter. Cook until tender but firm,about25minutes.Meanwhilecombinerestofingredientsandmixuntilsmooth.Remove apples from skillet with slotted spoon and add to batter. Fold gentlyuntilapplesarecovered.Liftbatter-coveredapplesontohotgriddlecoatedwithnonstickvegetableoilspray.Grilluntiledgesarecooked.Turnpancakesonce.Servewithremainingsyrupinwhichappleswerecooked.
Yield:6servings
Eachwith:126gwater;306calories(30%fromfat,8%fromprotein,62%fromcarb);7gprotein;10gtotalfat;4gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;48gcarb;2gfiber;27gsugar;258mgphosphorus;145mgcalcium;2mgiron;417mgsodium;269mgpotassium;323IUvitaminA;83mgvitaminE;4mgvitaminC;91mgcholesterol
High-ProteinBlueberryPancakesWhenyouarelookingforagreat-tastingbreakfastbutwantsomethingthatalsoisgoodforyou,youshouldgivethesepancakesatry.
4eggs1cup(225g)cottagecheese¼cup(28g)wheatgerm¼cup(20g)quick-cookingoats2tablespoons(28ml)canolaoil1cup(145g)blueberries
Placealltheingredientsexceptblueberriesinablenderandmixthoroughly.Stirinblueberries.Dropbytablespoonsontoahotfryingpanorgriddlecoatedwithnonstickvegetableoilspray.
Yield:4servings
Eachwith:103gwater;240calories(51%fromfat,27%fromprotein,22%fromcarb);16gprotein;14gtotalfat;3gsaturatedfat;7gmonounsaturatedfat;3gpolyunsaturatedfat;13gcarb;2gfiber;5gsugar;254mgphosphorus;49mgcalcium;2mgiron;84mgsodium;200mgpotassium;311IUvitaminA;81mgvitaminE;4mgvitaminC;239mgcholesterol
PralineFrenchToastThisbreakfasttreatislikeatasteofoldNewOrleansandwilldefinitelybeonyourlisttomakeagain.
8eggs1½cups(355ml)skimmilk½cup(115g)brownsugar,divided2teaspoonsvanillaextract8sliceswholewheatbread¼cup(55g)unsaltedbutter¼cup(60ml)maplesyrup½cup(55g)choppedpecans
Thoroughlyblendeggs,milk,1 tablespoonbrownsugar,andvanilla.Pourhalfofeggmixtureinto9×13-inch(23×33cm)bakingdish.Placebreadslicesinmixture.Pour remainingeggmixtureoverbread.Coverandrefrigerateseveralhoursorovernight.Preheatovento350°F(180°C,gasmark4).Removebreadfrombakingdishandsetaside.Placebutterin9×13-inch(23×33-cm)bakingdishandputinovenuntilbuttermelts.Stirinremainingbrownsugarandsyrup.Sprinklewithpecans.Carefullyplacereservedbreadslicesonpecans.Pouranyremaining egg mixture over bread. Bake uncovered until puffed and lightlybrown,30to35minutes.Invertslicestoserve.
Yield:8servings
Eachwith:98gwater;345calories(45%fromfat,14%fromprotein,41%fromcarb);12gprotein;17gtotalfat;6gsaturatedfat;7gmonounsaturatedfat;3gpolyunsaturatedfat;36gcarb;2gfiber;22gsugar;221mgphosphorus;156mgcalcium;2mgiron;243mgsodium;304mgpotassium;547IUvitaminA;154mgvitaminE;1mgvitaminC;253mgcholesterol
BananaPumpkinMuffinsThesemoistpumpkinmuffinshaveaspicedbrownsugartopping.
½cup(112g)pureedbanana½cup(123g)cannedpumpkin½cup(100g)sugar¼cup(60ml)skimmilk¼cup(60ml)canolaoil1egg1¾cups(210g)wholewheatpastryflour2teaspoonsbakingpowder1teaspoonpumpkinpiespice
Topping½cup(115g)packedbrownsugar½cup(40g)rolledoats½teaspoonpumpkinpiespice
Mix pureed banana, pumpkin, sugar, milk, oil, and egg until well blended.Combineflour,bakingpowder,andpumpkinpiespice.Spoonintomuffinpanscoated with nonstick vegetable oil spray. Top each with 1 tablespoon of thesugar-spicemixture.Bakeinpreheated375°F(190°C,gasmark5)ovenfor20minutesoruntiltoothpickinsertedintomuffincomesoutclean.
Yield:12servings
Eachwith:19gwater;195calories(26%fromfat,7%fromprotein,67%fromcarb);4gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;34gcarb;3gfiber;18gsugar;112mgphosphorus;74mgcalcium;1mgiron;96mgsodium;151mgpotassium;1629IUvitaminA;11mgvitaminE;0mgvitaminC;18mgcholesterol
BlueberryOatmealMuffinsHerearesomequickmuffinswithagreatblueberrytaste.
3cups(384g)biscuitbakingmix½cup(115g)packedbrownsugar¾cup(60g)quick-cookingoats1teaspooncinnamon2eggs,wellbeaten1½cups(355ml)skimmilk¼cup(55g)unsaltedbutter,melted2cups(290g)blueberries
Combine biscuit mix, brown sugar, oats, and cinnamon.Mix eggs, milk, andbutter. Add dry ingredients all at once and stir until just blended; fold inblueberries. Spoon intomuffin pans coated with nonstick vegetable oil spray,filling each cup two-thirds full.Bake inpreheated400°F (200°C,gasmark6)ovenfor15to20minutes.Removefrompansandplaceonracktocool.
Yield:18servings
Eachwith:40gwater;167calories(34%fromfat,9%fromprotein,57%fromcarb);4gprotein;6gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;2gfiber;10gsugar;166mgphosphorus;77mgcalcium;1mgiron;266mgsodium;124mgpotassium;161IUvitaminA;43mgvitaminE;2mgvitaminC;34mgcholesterol
TIPToupthefiberevenmore,usethewholewheatbakingmixinchapter18.
CarrotAppleMuffinsThese areoneofmyall-time favoritemuffins—verymoist and tasty. I like tomake a batch on the weekend so I have them available for quick breakfastsduringtheweek.
½cup(75g)raisins2cups(240g)wholewheatpastryflour1cup(200g)sugar2teaspoonsbakingsoda2teaspoonscinnamon¾cup(83g)gratedcarrot1greenapple,grated½cup(55g)slicedalmonds½cup(40g)sweetshreddedcoconut3eggscup(160ml)vegetableoil
2teaspoonsvanillaextract
Soakraisinsinhotwatertocoverfor30minutes;drainthoroughly.Preheatovento350°F(180°C,gasmark4).Mixflour,sugar,bakingsoda,andcinnamoninbowl.Stirinraisins,carrot,apple,almonds,andcoconut.Beateggswithoilandvanillatoblend.Stirintoflourmixtureuntil justcombined.Divideintomuffincups. Bake until golden brown 20 to 22 minutes. Cool 5 minutes beforeremovingfrompan.
Yield:12servings
Eachwith:31gwater;343calories(45%fromfat,7%fromprotein,48%fromcarb);6gprotein;18gtotalfat;3gsaturatedfat;6gmonounsaturatedfat;8gpolyunsaturatedfat;42gcarb;4gfiber;24gsugar;140mgphosphorus;39mgcalcium;2mgiron;39mgsodium;244mgpotassium;1420IUvitaminA;19mgvitaminE;1mgvitaminC;59mgcholesterol
PeanutButterBananaMuffinsThisisatastywaytouseupleftoverbananas.
2cups(240g)wholewheatpastryflour½cup(100g)sugar1tablespoonbakingpowder½cup(130g)crunchypeanutbutter2tablespoons(28g)unsaltedbutter½cup(120ml)skimmilk2eggs1cup(225g)mashedbanana½cup(73g)choppedunsalteddry-roastedpeanuts
Combine first 3 ingredients in amixing bowl.Cut in peanut butter and butteruntilmixtureresemblescoarsecrumbs.Addmilk,eggs,banana,andpeanutsandstir until justmixed.Fillmuffinpans coatedwithnonstickvegetableoil spraytwo-thirdsfull.Bakeat400°F(200°C,gasmark6)for15to17minutes.
Yield:12servings
Eachwith:33gwater;251calories(39%fromfat,13%fromprotein,48%fromcarb);9gprotein;12gtotalfat;3gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;32gcarb;4gfiber;12gsugar;184mgphosphorus;104mgcalcium;1mgiron;195mgsodium;300mgpotassium;139IUvitaminA;35mgvitaminE;2mgvitaminC;45mgcholesterol
RaspberryAlmondMuffinsThesearearealtastetreat,withtheirhiddenraspberryandalmondsurprise.
5ounces(140g)almondpaste½cup(112g)unsaltedbutter,roomtemperature¾cup(150g)sugar2eggs1teaspoonbakingpowder½teaspoonbakingsoda1teaspoonalmondextract2cups(240g)wholewheatpastryflour1cup(235ml)buttermilk¼cup(80g)raspberrypreserves
Heatoven to350°F (180°C,gasmark4).Linemuffinpanswithpaperbakingcupsorspraywithnonstickvegetableoilspray.Cutalmondpasteinto12piecesandpateachpieceintoarounddiskabout1½inches(4cm)across.Ina largebowl,beatbutteruntilcreamy.Beatinsugaruntilpaleandfluffy.Beatineggs,one at a time. Thenmix in baking powder, baking soda, and almond extract.With a rubber spatula, fold in1 cup (120g) of flour, then thebuttermilk, andlastlytheremainingflouruntilwellblended.Spoonabout2tablespoonsofbatterinto each cup and smooth the surfacewith spatula or spoon.Topwith a levelteaspoonofraspberrypreservesandthenwithapieceofalmondpaste.Topeachmuffin with another 2 tablespoons of batter. Bake 25 to 30 minutes or untillightlybrowned.Turnoutontoarackandletstandatleast10minutes.
Yield:12servings
Eachwith:33gwater;280calories(39%fromfat,8%fromprotein,53%fromcarb);6gprotein;12gtotalfat;6gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;3gfiber;21gsugar;148mgphosphorus;82mgcalcium;1mgiron;80mgsodium;170mgpotassium;289IUvitaminA;78mgvitaminE;1mgvitaminC;61mgcholesterol
Cranberry–OatBranMuffinsThisrecipecombinescranberry-orangeflavorwithagood-for-youmuffin.
2cups(200g)cranberries1½cups(150g)oatbran1teaspoonorangepeel1cup(200g)sugar1/3cup(75g)brownsugar2½cups(300g)wholewheatpastryflour1tablespoonbakingpowder½teaspoonallspice¼cup(60ml)canolaoil½cup(120ml)skimmilk2eggs½cup(55g)choppedpecans
Preheat oven to 350°F (180°C, gasmark 4). Chop cranberries and add to oatbranalongwithorangepeelandbothsugars.Combineflour,bakingpowder,andallspice.Combineoil,milk,andeggs.Addtoflourmixture.Blendinnutsandcranberrymixture.Fillminimuffinpansandbake10to12minutes.
Yield:12servings
Eachwith:23gwater;348calories(24%fromfat,7%fromprotein,69%fromcarb);6gprotein;10gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;63gcarb;5gfiber;37gsugar;186mgphosphorus;118mgcalcium;3mgiron;166mgsodium;207mgpotassium;127IUvitaminA;36mgvitaminE;1mgvitaminC;40mgcholesterol
Strawberry-RhubarbMuffinsThesemuffinstastelikespring—that’sreallytheonlywaytosayit.
1¾cups(210g)wholewheatpastryflour¾cup(150g)sugar,divided2½teaspoonsbakingpowder1egg,lightlybeaten¾cup(175ml)skimmilkcup(80ml)canolaoil
¾cup(80g)mincedrhubarb½cup(85g)slicedstrawberries
Heatovento400°F(200°C,gasmark6).Mixflour,½cup(100g)sugar,andthebakingpowderinlargebowl.Combineegg,milk,andoilinsmallbowl;stirintoflourmixturewithforkjustuntilmoistened.Foldrhubarbandslicedstrawberriesintobatter.Fillmuffinpanscoatedwithnonstickvegetableoilspraytwo-thirdsfullwithbatter.Sprinkletopswithremainingsugar.Bakeuntilgolden,20to25minutes.Removefrompans;coolonwireracks.
Yield:12servings
Eachwith:31gwater;181calories(34%fromfat,8%fromprotein,58%fromcarb);4gprotein;7gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;27gcarb;2gfiber;13gsugar;109mgphosphorus;94mgcalcium;1mgiron;120mgsodium;137mgpotassium;69IUvitaminA;17mgvitaminE;5mgvitaminC;18mgcholesterol
WholeWheatStrawberry-BananaMuffinsTheseareaseasonalsortofthing,goodwithfreshstrawberries.
1½cups(180g)wholewheatpastryflour¼cup(50g)sugar¼cup(28g)wheatgerm2½teaspoonsbakingpowder½teaspoonbakingsoda1egg¾cup(175ml)skimmilkcup(80ml)canolaoil
½cup(112g)mashedbanana½cup(85g)choppedstrawberries
Stirtogetherthedryingredients.Mixtogethertherestoftheingredientsandstirintodrymixture,stirringuntiljustmoistened.Spoonintosprayedorpaper-linedmuffin pans. Bake at 350°F (180°C, gas mark 4) for 20 to 25 minutes, untildone.
Yield:12servings
Eachwith:34gwater;157calories(41%fromfat,9%fromprotein,50%fromcarb);4gprotein;7gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;20gcarb;3gfiber;6gsugar;122mgphosphorus;89mgcalcium;1mgiron;120mgsodium;163mgpotassium;71IUvitaminA;17mgvitaminE;5mgvitaminC;18mgcholesterol
AppleCoffeeCakeThisisthekindofcoffeecakeyoucanfindinold-fashionedbakeries,ifyoucanfindanold-fashionedbakery.
2½cups(300g)wholewheatpastryflour2teaspoonssugar2teaspoonsbakingpowder1cup(225g)unsaltedbutter1egg¼cup(60ml)skimmilk6apples,sliced
Topping1½cups(300g)sugar1tablespoonflour½teaspooncinnamon
Combinedryingredients.Cutinbutterwithapastryblenderuntilcrumblyandthenaddeggandmilk;beatandblend.Spreadevenlyonfoil-lined10×15-inch(25 × 37 cm) jelly-roll pan and up the sides. Put sliced apples in rows,overlapping them slightly with pointed edges down. Combine the toppingingredientsandsprinkleoverapples.Bakeat375°F(190°C,gasmark5)about25minutes,untilcrustisgoldenbrown.
Yield:15servings
Eachwith:55gwater;291calories(39%fromfat,5%fromprotein,56%fromcarb);4gprotein;13gtotalfat;8gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;43gcarb;3gfiber;26gsugar;103mgphosphorus;58mgcalcium;1mgiron;76mgsodium;144mgpotassium;430IUvitaminA;110mgvitaminE;2mgvitaminC;47mgcholesterol
OatmealBreakfastCakeServethiscakewithwarmmilkandcinnamon.
1cup(235ml)canolaoil1½cups(300g)sugar4eggs,beaten2cups(475ml)skimmilk4teaspoons(18g)bakingpowder6cups(480g)rolledoats1teaspooncinnamon1cup(86g)driedapples1cup(110g)sliveredalmonds
Thoroughlymixall ingredients together.Pour into10×13-inch (25×33cm)pan.Bake30minutesat350°F(180°C,gasmark4).
Yield:12servings
Eachwith:60gwater;377calories(61%fromfat,6%fromprotein,32%fromcarb);6gprotein;27gtotal fat;2g saturated fat;16gmonounsaturated fat;7gpolyunsaturated fat;31gcarb;2g fiber;29gsugar;168mgphosphorus;185mgcalcium;1mgiron;206mgsodium;185mgpotassium;178IUvitaminA;51mgvitaminE;0mgvitaminC;80mgcholesterol
TIPThisrecipefreezeswellandisexcellenttomakeaheadoftime.
BakedBreakfastCerealBakingsoftenstheappleandraisinsandallowstheflavorstoblendmorewiththeoatmeal.
2cups(467g)cookedrolledoats1½cups(225g)dicedapple1cup(110g)choppedpecans½cup(75g)raisins¼cup(85g)molasses2tablespoons(40g)honey1teaspooncinnamon
Combineall ingredients inan8-inch×8-inch (20.3×20.3cm)casseroledishcoatedwithnonstickvegetableoilsprayandbakeina400°F(200°C,gasmark6)ovenfor20minutes.
Yield:6servings
Eachwith:31gwater;244calories(45%fromfat,3%fromprotein,51%fromcarb);2gprotein;13gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;4gpolyunsaturatedfat;34gcarb;3gfiber;25gsugar;72mgphosphorus;55mgcalcium;2mgiron;7mgsodium;414mgpotassium;22IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
TIPServewarmwithmilk.
BreakfastCouscousWeusuallythinkofcouscousasadinneritem,perhapswithcurryorsomeothersavorytopping.Butthissweeterversionmakesagreatbreakfast.
¼cup(55g)unsaltedbutter,divided¼teaspooncinnamon¼teaspooncardamom2¼cups(535ml)orangejuice½cup(75g)currants1½cups(263g)wholewheatcouscous¼cup(35g)choppedcashews
Melt 2 tablespoons butter, add spices, and cook 2 minutes. Add juice andcurrants. Bring to a boil. Mix in couscous and add remaining butter. Cover.Removefromheatandletstand5minutes.Fluffwithforkandputinbowl.Addcashews.Serve.
Yield:4servings
Eachwith:144gwater;466calories(31%fromfat,9%fromprotein,59%fromcarb);11gprotein;16gtotalfat;8gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;69gcarb;4gfiber;0gsugar;180mgphosphorus;47mgcalcium;2mgiron;11mgsodium;473mgpotassium;496IUvitaminA;95mgvitaminE;71mgvitaminC;31mgcholesterol
BananaCerealCookieBananasandoatmealareagreatcombination.Thesecookiesaregreateitherforbreakfastorasasnack.
1¼cups(281g)shortening2cups(400g)sugar3eggs3cups(360g)wholewheatpastryflour½teaspoonnutmeg1¼teaspoonscinnamon3½cups(280g)quick-cookingoats1teaspoonbakingsoda2cups(450g)mashedbanana1cup(110g)choppedpecans
Creamshorteningandsugar.Addeggs;creamwell.Siftflour,soda,nutmeg,andcinnamon together. Add oats to shortening mixture. Add flour mixturealternately with mashed banana. Add chopped pecans. Drop on baking sheetcoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutes.
Yield:48servings
Eachwith:11gwater;157calories(43%fromfat,7%fromprotein,50%fromcarb);3gprotein;8gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;20gcarb;2gfiber;10gsugar;69mgphosphorus;10mgcalcium;1mgiron;6mgsodium;99mgpotassium;25IUvitaminA;5mgvitaminE;1mgvitaminC;15mgcholesterol
BreakfastCookiesPersonally, I like the idea of cookies for breakfast. Itmakesme feel like I’mgettingawaywithsomething,especiallywhentheytasteasgoodasthesedo.
½cup(112g)unsaltedbutter1cup(225g)firmlypackedbrownsugar2eggs1tablespoon(15ml)skimmilk1teaspoonvanillaextract1¼cups(150g)wholewheatpastryflour½teaspoonbakingsoda2cups(164g)granola½cup(43g)driedapples½cup(55g)choppedpecans
Preheatoven to350°F (180°C,gasmark4).Coatbaking sheetswithnonstickvegetableoilspray.Creamtogetherbutterandbrownsugarinalargebowl.Addeggs,milk,andvanilla.Beatwell.Inamediumbowl,combineflourandbakingsoda.Mixwell and add to sugarmixture. Stir in granola, apples, and pecans.Drop by teaspoons onto prepared baking sheets. Bake 10 to 12minutes untiledgesarebrowned.
Yield:36servings
Eachwith:6gwater;94calories(40%fromfat,6%fromprotein,54%fromcarb);2gprotein;4gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;13gcarb;1gfiber;8gsugar;40mgphosphorus;12mgcalcium;0mgiron;25mgsodium;64mgpotassium;97IUvitaminA;26mgvitaminE;0mgvitaminC;20mgcholesterol
CerealBreakfastCookiesThese are tasty little things and keep well. This recipe makes a lot, but theyfreezewellandyoucansavetimebymakingabigbatch—thenjusttakeoutabagfulwheneveryouneedmore.
1cup(235ml)canolaoil1cup(225g)brownsugar1cup(200g)sugar1teaspoonvanillaextract2eggs4cups(480g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda1cup(80g)rolledoats1cup(40g)branflakescereal1cup(110g)choppedpecans
Mixtogetheroil,sugars,vanilla,andeggs.Addtheflour,bakingpowder,bakingsoda,oats,andbranflakes.Mixwell.Batterwillbesticky.Flouryourhandsandroll into 1-inch (2.5 cm) balls (go easy on the flour on your hands or yourcookieswill comeoutdry).Bakeonungreasedbakingsheetat350°F (180°C,gasmark4)for8to9minutes.Donotoverbake—cookiesshouldbechewyinthemiddle.
Yield:80servings
Eachwith:2gwater;81calories(44%fromfat,6%fromprotein,50%fromcarb);1gprotein;4gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;1gfiber;5gsugar;34mgphosphorus;10mgcalcium;0mgiron;9mgsodium;45mgpotassium;8IUvitaminA;2mgvitaminE;0mgvitaminC;6mgcholesterol
BreakfastCarrotCookiesThisisanotherquickgrab-and-gobreakfastoption.
1cup(110g)gratedcarrot½cup(115g)plainfat-freeyogurt¼cup(60g)brownsugar2tablespoons(28ml)canolaoil1teaspoonvanillaextract1½cups(220g)choppeddates1½cups(180g)wholewheatpastryflour¼cup(29g)crunchywheat-barleycereal,suchasGrape-Nuts½teaspoonbakingsoda
Preheatovento350°F(180°C,gasmark4).Spraybakingsheetswithnonstickvegetable oil sprayor linewithparchment paper or silicone sheet. Inmediummixing bowl, stir carrot, yogurt, sugar, oil, vanilla, and dates. Let stand 15minutes.Stirinremainingdryingredientsuntilwellblended.Droptablespoonsofmixtureontobakingsheets,spacing1½inches(4cm)apart.Bake15minutesoruntilcookietopspringsbackwhenlightlytouched.Cool.
Yield:30servings
Eachwith:10gwater;69calories(14%fromfat,8%fromprotein,78%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;2gfiber;8gsugar;36mgphosphorus;16mgcalcium;1mgiron;13mgsodium;115mgpotassium;733IUvitaminA;1mgvitaminE;0mgvitaminC;0mgcholesterol
TIPYoucansubstituteraisinsorotherdriedfruitforthedates.
PeanutGranolaBarsTheseeasy–to-makeno-bakebarsarebetterthantheonesyougetinthestore.
¾cup(255g)honey½cup(130g)crunchypeanutbutter2eggs¼cup(55g)unsaltedbutter1cup(145g)choppedpeanuts3cups(245g)granola
Mixhoneyandpeanutbutterinasaucepan.Beatineggs,oneatatime.Stirovermediumheatuntilmixtureboilsandleavessidesofpan.Removefromheatandstirinbutter.Addpeanutsandgranola.Mixwell.Pressintooiled9-inch(23cm)squarepanandrefrigerate.Cutintobars.
Yield:18servings
Eachwith:10gwater;181calories(39%fromfat,9%fromprotein,53%fromcarb);4gprotein;8gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;25gcarb;2gfiber;17gsugar;81mgphosphorus;15mgcalcium;1mgiron;122mgsodium;114mgpotassium;109IUvitaminA;30mgvitaminE;0mgvitaminC;33mgcholesterol
No-BakeBreakfastBarsThesebarsaregoodtastingandgoodforyou—plusquickandeasytomake.
1½cups(390g)crunchypeanutbutter1cup(340g)honey¾cup(170g)brownsugar5cups(200g)branflakescereal6ounces(170g)driedapples,chopped
Combine peanut butter, honey, and brown sugar in large saucepan.Bring to aboil, stirring constantly.Remove fromheat andquickly stir in cereal and fruitbits.Mixwell.Usingbutteredspatulaorwaxedpaper,pressmixtureevenlyintoa 13 × 9 × 2-inch (33 × 23 × 5 cm) pan sprayedwith nonstick vegetable oilspray.Cool15minutesbeforecutting.
Yield:18servings
Eachwith:12gwater;267calories(34%fromfat,9%fromprotein,57%fromcarb);7gprotein;11gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;41gcarb;4gfiber;27gsugar;148mgphosphorus;25mgcalcium;3mgiron;236mgsodium;290mgpotassium;604IUvitaminA;0mgvitaminE;8mgvitaminC;0mgcholesterol
RaisinNutBreakfastBarsThesenotonlymakeagoodbreakfastontherun,butI’vealsobeenknowntosneakoneintheeveningtoo.
¾cup(90g)wholewheatpastryflour¾cup(84g)wheatgerm¼cup(50g)sugar½teaspoonbakingpowder½teaspooncinnamon¼cup(55g)unsaltedbutter,melted¼cup(85g)honey1egg½teaspoonvanillaextract1cup(145g)raisins½cup(60g)choppedwalnuts
Heat oven to 350°F (180°C, gasmark 4).Coat an 8-inch (20 cm) square panwith nonstick vegetable oil spray. Combine flour, wheat germ, sugar, bakingpowder,andcinnamon.Stir inbutter,honey,egg,andvanilla;mixwell.Stir inraisins and walnuts. Press mixture firmly into greased pan. Bake at 350°F(180°C,gasmark4)for20to25minutesoruntillightlybrowned.
Yield:12servings
Eachwith:8gwater;206calories(35%fromfat,10%fromprotein,56%fromcarb);5gprotein;8gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;31gcarb;3gfiber;19gsugar;161mgphosphorus;32mgcalcium;2mgiron;31mgsodium;239mgpotassium;156IUvitaminA;39mgvitaminE;1mgvitaminC;28mgcholesterol
Apple-CoconutGranolaApplejuiceaddsawholedifferentflavortothisgranolamix.
8cups(640g)rolledoats1pound(455g)coconut1½cups(150g)wheatbran1tablespooncinnamoncup(230g)honeycup(160ml)canolaoil
6ounces(170g)applejuiceconcentrate
Mix all the ingredients together well. Place in shallow baking pan. Bake at225°Ffor2½hours;stirevery30minutes.
Yield:24servings
Eachwith:13gwater;291calories(42%fromfat,7%fromprotein,51%fromcarb);6gprotein;14gtotalfat;6gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;39gcarb;5gfiber;11gsugar;186mgphosphorus;25mgcalcium;2mgiron;7mgsodium;237mgpotassium;1IUvitaminA;0mgvitaminE;6mgvitaminC;0mgcholesterol
CashewGranolaCashewsaremyfavoritenuts,andthisgranola isareal treat, just fullofgoodthings.
8cups(640g)rolledoats1cup(80g)shreddedcoconut1½cups(168g)wheatgermcup(93g)choppedcashews
1cup(144g)sesameseeds1cup(145g)sunflowerseeds½teaspoonvanillaextract1¼cups(295ml)canolaoil1cup(340g)honey
Combine first 6 ingredients in large bowl; mix well. Blend vanilla, oil, andhoney in small bowl. Add to oats mixture; mix quickly until evenly coated.Spreadon3ungreasedbakingsheets.Bakeat350°F(180°C,gasmark4)for10minutes. Turnmixture overwith spatula.Bake for 10minutes longer.Reduceheat to 250°F (120°C, gasmark½).Bake until brown.Cool. Store in airtightcontainer.
Yield:32servings
Eachwith:6gwater;358calories(45%fromfat,11%fromprotein,44%fromcarb);10gprotein;18gtotalfat;3gsaturatedfat;8gmonounsaturatedfat;6gpolyunsaturatedfat;41gcarb;6gfiber;9gsugar;356mgphosphorus;72mgcalcium;3mgiron;3mgsodium;302mgpotassium;6IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
DateGranolaThisrecipeisgreatasacereal,asnack,oratoppingforoatmeal,icecream,orwhateverpleasesyou.
6cups(480g)rolledoats1cup(80g)shreddedcoconut,unsweetened1cup(112g)wheatgerm1cup(145g)sunflowerseeds½cup(72g)sesameseedscup(45g)powderedmilk
1cup(340g)honey1cup(110g)sliveredalmonds1cup(145g)choppeddates,lightlyfloured
In a large bowl, combine oats, coconut,wheat germ, sunflower seeds, sesameseeds,andpowderedmilk.Warmthehoneyuntil itpourseasily.Addhoneytodry ingredients, stirring until well mixed. Pour mixture into a large shallowbakingpanthathasbeengenerouslybrushedwithoil.Spreadmixtureevenlyinthepan.Bakeat325°F(170°C,gasmark3)for1hour,stirringevery15minutes.Whenlightlybrowned,removefromovenandaddalmondsanddates.Allowtocoolcompletelybeforestoringinairtightcontainer.
Yield:24servings
Eachwith:7gwater;265calories(32%fromfat,12%fromprotein,56%fromcarb);8gprotein;10gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;4gpolyunsaturatedfat;39gcarb;5gfiber;20gsugar;286mgphosphorus;88mgcalcium;2mgiron;23mgsodium;319mgpotassium;51IUvitaminA;13mgvitaminE;1mgvitaminC;0mgcholesterol
OatBran–BerrySmoothieAddingoatbran toasmoothie isprobablynotsomethingyou’d thoughtaboutdoing.Butitreallyworks,addingflavor,texture,andlotsofgoodnutrition.
1cup(235ml)cranberryjuice1cup(255g)strawberries,frozen8ounces(225g)vanillayogurtcup(66g)oatbran
1cupicecubes
Placeallingredientsexcepticeinblender.Cover.Blendonhighabout2minutesor until smooth. Gradually add ice, blending on high until smooth. Serveimmediately.
Yield:2servings
Eachwith:267gwater;246calories(9%fromfat,13%fromprotein,79%fromcarb);8gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;50gcarb;3gfiber;22gsugar;251mgphosphorus;241mgcalcium;5mgiron;135mgsodium;449mgpotassium;217IUvitaminA;58mgvitaminE;60mgvitaminC;6mgcholesterol
10MainDishes:Legumes
Moving intomain dishes, we start with legumes. You probably think of chiliimmediately.Andwehavesomechilirecipes,butwealsohaveavarietyofothersoups, casseroles, andmain-dish salads containing a wide variety of differentkindsofbeans.
BeefwithChiliDumplingsThisisagreatsouthwesternmealinapot.Withthedumplings,nothingelseisevenneeded.
2pound(900g)beefroundsteak¼cup(31g)flour1teaspoonchilipowder½teaspooncumin¼teaspoonblackpepper2tablespoons(28ml)oliveoil1cup(160g)choppedonion2cups(200g)cookedkidneybeans10ounces(280g)frozencorn
Dumplings1tablespoonunsaltedbutter1teaspoonchilipowder¾cup(175ml)skimmilk2cups(128g)biscuitbakingmix
Trimfat frombeefandcut into1-inch (2.5cm)cubes.Shakemeatwith flour,chilipowder,cumin,andpepperinaresealableplasticbagtocoatwell.Heatoilin a large Dutch oven. Add beef cubes to oil, a few at a time, and brown.Removebeeffrompot.Stironionintothepotandsautéuntilsoft.Returnbeeftopot.Drainliquidfrombeansintoalargemeasuringcontainerandaddwatertomake3cups.Stirintobeefmixtureandcover.Heattoboiling.Lowerheatandsimmerfor2hoursoruntilbeefistender.Stirincornandbeans;heattoboilingagain. To make chili dumplings, heat butter with chili powder in a smallsaucepanuntilbubbly.Inlargebowladdmilkandchili-buttermixtobakingmixallatonceandstirwithaforkuntilevenlymoist.Dropbatterbytablespoonontop of boiling stew tomake 12mounds.Cook uncovered, 10minutes.Cover.Cook10minuteslongeroruntildumplingsaredone.
Yield:8servings
Eachwith:143gwater;624calories(21%fromfat,37%fromprotein,42%fromcarb);58gprotein;15gtotalfat;4gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;65gcarb;14gfiber;3gsugar;678mgphosphorus;201mgcalcium;10mgiron;118mgsodium;1438mgpotassium;486IUvitaminA;56mgvitaminE;7mgvitaminC;106mgcholesterol
BrisketofBeefwithBeansThisrecipeiskindoflikebakedbeanswithbeef.Thecookingliquidgivesthebeefaniceflavor,andthebeansgowellwithit.
1pound(455g)navybeans2pound(900g)beefbrisket2slicesbacon½teaspoonblackpepper,freshlyground2cups(475ml)water¼cup(60ml)maplesyrup½cup(115g)packedbrownsugar½teaspoondrymustard
Soakbeansinwaterovernight.Drainthebeans.Brownthefatsideofthebrisketin a Dutch oven or heavy skillet overmedium-high heat. Add the bacon andbrowntheotherside.Addthepepper,water,andbeans.Reduceheattomediumand cook, covered, for 2 hours or until the beef and beans are tender, stirringoccasionally to prevent sticking. Remove the beef and keep warm. Add themaple syrup, brown sugar, and mustard to the beans. Mix thoroughly, andsimmerovermediumheat for another10minutes.Slice thebrisket thinly andservewiththebeans.
Yield:6servings
Eachwith:221gwater;644calories(49%fromfat,22%fromprotein,29%fromcarb);35gprotein;35gtotalfat;14gsaturatedfat;15gmonounsaturatedfat;2gpolyunsaturatedfat;47gcarb;8gfiber;26gsugar;379mgphosphorus;103mgcalcium;5mgiron;165mgsodium;829mgpotassium;2IUvitaminA;0mgvitaminE;0mgvitaminC;125mgcholesterol
TIPThebeefalsomakesgreatsandwiches.
Cornbread-ToppedBeanCasseroleThis casserole is a complete meal in one pan. Preparation is made easier byusingcannedporkandbeans,buttheflavordefinitelysayshomemade.
1pound(455g)groundbeef½cup(80g)choppedonion2cups(506g)porkandbeans4ounces(115g)choppedgreenchiles,drained2tablespoonstacoseasoningmix¼cup(60ml)water1¼cups(175g)cornmeal¼cup(31g)flour1tablespoonbakingpowder1tablespoonsugar1cup(115g)shreddedCheddarcheese1cup(235ml)skimmilk1egg3tablespoons(45ml)canolaoil
Browngroundbeefandonion;drain.Stir inporkandbeans, chiles, seasoningmix,andwater.Spreadin8-inch(20cm)glassbakingdish.Heatovento350°F(180°C,gasmark4).Combinedryingredients.Addcheese,tossingtocoat.Addremaining ingredients, stirring just until dry ingredients aremoistened. Spreadtoppingevenlyovergroundbeefmixture.Bake30to35minutesoruntilwoodenpickcomesoutclean.Letstand5minutesbeforecuttingtoserve.
Yield:9servings
Eachwith:136gwater;402calories(37%fromfat,22%fromprotein,41%fromcarb);20gprotein;15gtotalfat;5gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;36gcarb;4gfiber;5gsugar;317mgphosphorus;281mgcalcium;4mgiron;669mgsodium;445mgpotassium;440IUvitaminA;64mgvitaminE;7mgvitaminC;78mgcholesterol
Tex-MexMeatLoafWelovemeat loafandwelovefoodwithaMexicanflavor,so it’snosurprisethatthisturnedouttobeabighitaroundourhouse.
1½pounds(675g)groundbeef2cups(200g)cookedkidneybeans,rinsedanddrained1½cups(390g)salsa,divided1cup(160g)choppedonion½teaspoonmincedgarlic½cup(60g)breadcrumbs2eggs1½teaspoonsgroundcumin2tablespoons(30g)brownsugar
Combinebeef,beans,1cup(260g)salsa,onion,garlic,breadcrumbs,eggs,andcumin.Mixwell.Pressintoaloafshapeonabroilerpanorroastingpan.Bake1hourat350°F(180°C,gasmark4).Carefullypouroffanydrippings.Combineremaining salsa and brown sugar; mix well. Spread over top of meat loaf.Continuebaking15minutes;removeandletstand10minutes.
Yield:6servings
Eachwith:176gwater;579calories(20%fromfat,34%fromprotein,46%fromcarb);41gprotein;10gtotal fat;4g saturated fat;4gmonounsaturated fat;1gpolyunsaturated fat;55gcarb;17g fiber;10gsugar; 492 mg phosphorus; 155 mg calcium; 9 mg iron; 223 mg sodium; 1484 mg potassium; 287 IUvitaminA;26mgvitaminE;6mgvitaminC;157mgcholesterol
CountryBeefStewThisheartystewofbeefandbeansisperfectforawinterday.
2tablespoons(28ml)oliveoil2pound(900g)bonelessbeefchuck,cutinto1-inch(2.5cm)cubes2cups(480g)cannedno-salt-addedtomatoes1cup(160g)coarselychoppedonion1½cups(355ml)water1tablespoon(15ml)Worcestershiresauce¾teaspoontarragon½teaspoonblackpepper½teaspoongarlicpowder2cups(260g)slicedcarrot5cups(885g)cookedgreatnorthernbeans,drained
InlargekettleorDutchoven,heatoiluntilhot.Addhalfofthebeefandbrownonallsides.Removewithslottedspoonandrepeatwithremainingbeef.Returnmeattokettle.Addtomatoes,onion,water,Worcestershiresauce,tarragon,blackpepper, and garlic powder.Bring to a boil.Reduce heat and simmer, covered,until meat is almost tender, about 1 hour. Add carrot. Simmer, covered, untilcarrotandmeataretender,about20minutes.Stirinbeansandcookuntilbeansareheatedthrough,about5minutes.
Yield:8servings
Eachwith:321gwater;587calories(40%fromfat,31%fromprotein,29%fromcarb);46gprotein;26gtotal fat;9g saturated fat;10gmonounsaturated fat;3gpolyunsaturated fat;42gcarb;10g fiber;4gsugar; 452mg phosphorus; 141mg calcium; 6mg iron; 110mg sodium; 1102mg potassium; 5455 IUvitaminA;0mgvitaminE;15mgvitaminC;108mgcholesterol
SouthwesternPieThis is like a Mexican quiche with lots of flavor and good nutrition. Servetoppedwithsalsawithcornbreadontheside.
1cup(160g)choppedonion1tablespoon(15ml)oliveoil1teaspoonchilipowder1teaspooncumin½teaspoongarlicpowder2cups(200g)cookedkidneybeans1½cups(330g)cookedbrownrice1cup(115g)shreddedCheddarcheese¾cup(175ml)skimmilk2eggs,beaten
Insaucepan,cookonion inoil.Stir inchilipowder,cumin,andgarlicpowder.Cook1minute.Cool.Stirinbeans,rice,cheese,milk,andeggs.Spraya10-inch(25cm)oven-safepiepanwithnonstickvegetableoilspray.Addricemixture.Bake to 350°F (180°C, gas mark 4) until heated through, about 20 minutes.Servegarnishedwithchoppedgreenpepperifdesired.
Yield:6servings
Eachwith:86gwater;537calories(22%fromfat,20%fromprotein,57%fromcarb);28gprotein;14gtotalfat;6gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;78gcarb;18gfiber;3gsugar;598mgphosphorus;321mgcalcium;7mgiron;205mgsodium;1123mgpotassium;502IUvitaminA;101mgvitaminE;5mgvitaminC;103mgcholesterol
MexicanLayeredCasseroleFor aMexican version of lasagna, tortillas are layeredwithmeat, beans, andcheese.
1pound(455g)groundbeef1cup(160g)choppedonion1cup(150g)choppedbellpepper4ounces(115g)choppedgreenchiles16ounces(455g)no-salt-addedtomatosauce2cups(342g)cookedpintobeans½teaspoongarlicpowder2tablespoonstacoseasoning1cup(235ml)water2cups(240g)gratedCheddarcheese6flourtortillas
In a large pot, brownbeef, onion, and bell pepper.Add remaining ingredientsexcept cheese and tortillas. Simmer 10 minutes. In a large casserole dish,alternately layer meat mixture, cheese, and tortillas, beginning withmeat andendingwithcheese.Bakeat350°F(180°C,gasmark4)for30minutes.
Yield:6servings
Eachwith:280gwater;583calories(40%fromfat,27%fromprotein,33%fromcarb);35gprotein;22gtotalfat;12gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;9gfiber;6gsugar;494mgphosphorus;414mgcalcium;5mgiron;688mgsodium;949mgpotassium;1640IUvitaminA;114mgvitaminE;51mgvitaminC;98mgcholesterol
ThreeBeanCasseroleIfyou likebakedbeansbutareoneof thosepeoplewhowantmeatwith theirmeal,thisone-dishbeanandbeefdinnershouldbejustthethingforyou.
15ounces(420g)kidneybeans,rinsedanddrained15ounces(420g)chickpeas,rinsedanddrained15ounces(420g)limabeans,rinsedanddrained1pound(455g)groundbeef,extralean1cup(160g)choppedonion½teaspoonmincedgarlic¼cup(60g)brownsugar½teaspoonblackpepper2tablespoons(28ml)mustard½cup(120ml)low-sodiumketchup1teaspooncumin¼cup(60ml)water1tablespoon(15ml)cidervinegar
In2½-quart (2.5L)casseroledish,combinebeans; setaside. Inaskillet,cookbeef,onion,andgarlic.Removefromheatanddrain.Addremainingingredients.Mixwell.Stirbeefmix intobeans.Bakeat350°F(180°C,gasmark4) for45minutes.
Yield:6servings
Eachwith:246gwater;495calories(26%fromfat,24%fromprotein,50%fromcarb);30gprotein;14gtotal fat;5g saturated fat;6gmonounsaturated fat;1gpolyunsaturated fat;63gcarb;15g fiber;15gsugar; 366 mg phosphorus; 120 mg calcium; 7 mg iron; 295 mg sodium; 1092 mg potassium; 333 IUvitaminA;0mgvitaminE;13mgvitaminC;52mgcholesterol
BeanSaladBurritoWanta saladyoucanpickupandgowith?Herebeansare layeredwithsaladingredientsinatortilla,givingyouahandy,tastymealtogo.
1cup(100g)cookedkidneybeans1cup(182g)cookednavybeans1cup(172g)cookedblackbeans¼cup(38g)choppedgreenbellpepper½cup(50g)slicedscallions½cup(90g)choppedtomato1cup(260g)salsa3cups(115g)shreddedlettuce1cup(230g)plainfat-freeyogurt1cup(115g)shreddedCheddarcheese6flourtortillas
Drain and rinse beans and place in a large mixing bowl. Add bell pepper,scallions,tomato,andsalsa;chill.Layerlettuce,beans,yogurt,andcheeseonatortillaandwraplikeaburrito.
Yield:6servings
Eachwith:177gwater;486calories(20%fromfat,23%fromprotein,58%fromcarb);28gprotein;11gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;71gcarb;18gfiber;9gsugar;548mgphosphorus;407mgcalcium;7mgiron;400mgsodium;1359mgpotassium;742IUvitaminA;58mgvitaminE;13mgvitaminC;24mgcholesterol
BeanandCheddarCheesePieBeansandcheesecombinetomakeafillingandtastymeatlessmaindishwithasouthwesternaccent.
¾cup(93g)flour1½cups(175g)shreddedCheddarcheese,divided1½teaspoonsbakingpowdercup(80ml)skimmilk
1egg,beaten2cups(328g)cookedchickpeas,drained2cups(200g)cookedkidneybeans,drained8ounces(225g)no-salt-addedtomatosauce½cup(75g)choppedgreenbellpepper¼cup(40g)choppedonion2teaspoonschilipowder½teaspoondriedoreganoleaves¼teaspoongarlicpowder
Heatovento375°F(190°C,gasmark5).Spraya10-inch(25cm)piepanwithnonstickvegetableoilspray.Mixflour,½cup(58g)cheese,andbakingpowderinamediumbowl.Stir inmilkandegguntilblended.Spreadoverbottomandupsidesofpiepan.Mix½cup(58g)oftheremainingcheeseandtheremainingingredients;spoonintopiepan.Sprinklewithremainingcheese.Bakeabout25minutesoruntil edgesarepuffyand lightbrown.Let stand10minutesbeforecutting.
Yield:8servings
Eachwith:109gwater;400calories(23%fromfat,23%fromprotein,54%fromcarb);23gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;55gcarb;15gfiber;3gsugar;438mgphosphorus;343mgcalcium;6mgiron;464mgsodium;957mgpotassium;648IUvitaminA;81mgvitaminE;16mgvitaminC;52mgcholesterol
BeanSoupwithDumplingsWholewheatdumplingsgivethissoupextraflavorandnutrition.
1pound(455g)driednavybeans8ounces(225g)no-salt-addedtomatosauce2cups(360g)choppedtomato1cup(160g)choppedonion3quarts(2.8L)water4potatoes,diced¾cup(90g)wholewheatflour2teaspoonsbakingpowder1egg,beaten2tablespoons(28ml)skimmilk
Usealargesouppot.Addbeans,tomatosauce,tomato,andonion.Coverwithwater and cook on low until beans are tender, about 2 hours. Add additionalwaterifnecessary.Addpotatoes.Letcookabout1additionalhour.Sifttheflourandbakingpowdertogether.Addtheeggandmilkandmixwell.Dropinbeansoup.Coverandcookatmediumboilfor15minutes.Donottakethelidoffthepanuntilthe15minutesareup.
Yield:8servings
Eachwith:630gwater;271calories(6%fromfat,16%fromprotein,78%fromcarb);11gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;55gcarb;9gfiber;4gsugar;293mgphosphorus;146mgcalcium;4mgiron;419mgsodium;1285mgpotassium;394IUvitaminA;13mgvitaminE;31mgvitaminC;26mgcholesterol
BlackBeanTurkeyChiliThismakesarathermildchili,butyoucaneasilyaddmorechilipowderorsomeredpepperflakestospiceitupifthat’sthewayyoulikeyourchili.
1pound(455g)groundturkey1tablespoon(15ml)oliveoil¾cup(120g)choppedonion½cup(75g)seededandchoppedgreenbellpepper½teaspoonmincedgarlic4cups(688g)cookedno-salt-addedblackbeans,rinsedanddrained2cups(510g)no-salt-addedstewedtomatoes8ounces(225g)no-salt-addedtomatosauce1cup(235ml)darkbeerorlow-sodiumbeefbroth1tablespoonchilipowder1tablespoongroundcumin1teaspoongroundcoriander1teaspoondriedoregano,crushed
Heat a large, heavy saucepan or Dutch oven to medium-high, and brown theturkey until done. Drainmeat and set aside. In the saucepan, add the oil andbring tomedium heat. Add the onion, bell pepper, and garlic, and cook untilvegetablesaretender,about5to6minutes.Returnmeattopan.Addremainingingredients. Bring chili to a boil; then reduce heat and simmer for 30 to 45minutesoruntilthickened,stirringoccasionally.Tastetoadjustseasonings.
Yield:6servings
Eachwith:301gwater;368calories(18%fromfat,39%fromprotein,44%fromcarb);35gprotein;7gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;40gcarb;14gfiber;5gsugar;374mgphosphorus;134mgcalcium;6mgiron;92mgsodium;1108mgpotassium;733IUvitaminA;0mgvitaminE;25mgvitaminC;57mgcholesterol
ChiliwithBeansThismakes a nice thick,moderately spicy chili. Likemost chili it’s best if itsimmersforawhile.
2pounds(900g)groundbeef1tablespoon(15ml)oliveoil1cup(160g)choppedonion1cup(150g)choppedredbellpepper½teaspoonmincedgarlic½teaspoonblackpepper,freshground1teaspoongroundcumin1ounce(28g)driedgroundchipotlepepper1teaspooncayennepepper1tablespoonchilipowder3cups(710ml)water6ounces(170g)no-salt-addedtomatopaste4cups(1kg)no-salt-addedcannedtomatoes4cups(1kg)driedkidneybeans
Brown beef in 2 batches in thick-bottomed soup kettle. Drain off fat and setbrowned beef aside. Heat oil in kettle over medium-high heat, adding onionwhenhot.Sauté for4 to5minutes, stirringoften.Addbellpepperandgarlic,continuingtocook2to3moreminutes.Addblackpepper,cumin,chipotle,andcayennetotastepluschilipowder.Stircontinuallyuntilspicesbegintosticktobottomofkettleandbrown.Quicklyaddwater.Addtomatopasteandtomatoeswiththejuicetheywerepackedin.Addkidneybeans.Addthebeefbuttrynotto include any fat thatmayhave accumulated.Stir.When chili begins toboil,reduceheattolowandcover.Ideally,chilishouldbesimmered3hourstoletalltheflavorsblendtogether.Stiraboutevery15minutes.Checkeachtimetomakesure heat is not too high, causing chili to stick to the bottomof kettle. If youdon’thave3hourstocookthechili,uselesschipotleandcayenneorelsetheywilloverpowertheotherflavors.
Yield:8servings
Eachwith:375gwater;486calories(38%fromfat,34%fromprotein,28%fromcarb);42gprotein;21gtotalfat;7gsaturatedfat;9gmonounsaturatedfat;1gpolyunsaturatedfat;34gcarb;12gfiber;7gsugar;425mgphosphorus;130mgcalcium;8mgiron;274mgsodium;1365mgpotassium;2149IUvitaminA;0mgvitaminE;43mgvitaminC;98mgcholesterol
CholentCholent is a European delicacy that enabled Jews to prepare awarmSabbathmealwithoutviolatingtheprohibitionagainstcookingsincethedishispreparedon Friday and slow cooks until Sabbath lunch. If you are not using it in thetraditionalmanner,itwillbedonein10to12hours,butthelongercookingtimemakesthemeatevenmoretenderandtheflavorsmoredeveloped.
1cup(250g)driedkidneybeans1cup(208g)driednavybeans1cup(225g)driedsplitpeas3pound(1¼kg)beefbrisket,cutintolargechunks1½cups(240g)slicedonion1cup(200g)pearlbarley4potatoes,peeledandsliced½cup(120ml)water¼teaspoonblackpepper
Boil all beans in a large pot of water for 5minutes and then drain and rinsebeans. Arrange in a slow cooker layers of meat, onion, beans, barley, andpotatoes. Add pepper, then water. Cover tightly. Set slow cooker on lowestsetting.Replenishwaterduringcookingtime,ifnecessary.Itwillbedonewithin24hours.
Yield:10servings
Eachwith:253gwater;710calories(40%fromfat,22%fromprotein,38%fromcarb);40gprotein;31gtotalfat;12gsaturatedfat;13gmonounsaturatedfat;2gpolyunsaturatedfat;68gcarb;16gfiber;4gsugar;551mgphosphorus;107mgcalcium;7mgiron;101mgsodium;1749mgpotassium;16IUvitaminA;0mgvitaminE;16mgvitaminC;110mgcholesterol
DutchPeaSoupThisisaheartypeasoupwithsmokedsausage.Welikethiswithadarkbreadlikepumpernickel.
2cups(450g)driedsplitpeas3½quarts(3.3L)water4leeks,chopped1½cups(150g)choppedcelery½pound(225g)smokedsausage,sliced
Soakpeasin3cups(710ml)coldwaterfor12hours;drain.Addwatertomake3½ quarts (3.3L) and bring to boil.Add leeks and celery and simmer 3 to 5hoursuntiltender.Thirtyminutesbeforesoupisdone,addsausage.
Yield:6servings
Eachwith:694gwater;203calories(31%fromfat,22%fromprotein,47%fromcarb);11gprotein;7gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;7gfiber;5gsugar;92mgphosphorus;71mgcalcium;3mgiron;504mgsodium;415mgpotassium;1107IUvitaminA;0mgvitaminE;14mgvitaminC;26mgcholesterol
GreenPeaSoupIfyouare thinkingsplitpeasoup, thinkagain.Thischilledsoup ismadewithgreenpeas,yogurt,anddill.Itisperfectforasummerluncheon.
10ounces(280g)frozenpeas¼cup(25g)choppedscallions2cups(475ml)low-sodiumchickenbroth,divided½teaspoondill¾cup(180g)plainfat-freeyogurt
Placepeas,scallions,2tablespoons(28ml)ofthechickenbroth,andthedillinaheavynonstickpanovermedium-highheat.Coverandcook5 to6minutesoruntil peas are tender. Remove from heat and cool. Stir in remaining chickenbroth.Working inbatches, transferpeamixture toablenderor foodprocessorandprocessuntilsmooth.Pourblendedmixtureintoabowlandrepeatprocessuntil wholemixture is pureed. Cover and refrigerate until chilled. Just beforeserving,whiskyogurtintopeasoup.Pourintoindividualservingbowlsandtopwithanextraspoonfulofyogurt,ifdesired.
Yield:3servings
Eachwith:288gwater;137calories(9%fromfat,33%fromprotein,58%fromcarb);12gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;21gcarb;5gfiber;10gsugar;233mgphosphorus;160mgcalcium;2mgiron;402mgsodium;481mgpotassium;2082IUvitaminA;1mgvitaminE;12mgvitaminC;1mgcholesterol
PintoBeanandSquashStewThis unexpected combinationmakes a greatmeatlessmeal. Servewith crustyFrenchbreadorcornbread.
1pound(455g)driedpintobeans¼cup(40g)choppedonion½teaspoonmincedgarlic4slicesbacon,cubed1jalapeñopepper,seededandchopped¼cup(25g)mincedscallions1butternutsquash,peeledanddiced1cup(235ml)low-sodiumbeefbroth½cupfinelydicedredonion¼cupchoppedfreshcilantro¾cup(180g)sourcream
Cover pinto beans with 3 inches (7.5 cm) of boiling water in large pot. Addonionandgarlic.Coverandbakeat250°F(120°C,gasmark½)untilbeansarecooked,2to2½hours.Keepwarm.Cookbaconwithjalapeñoandscallionsoverlowheatinlargesautépanuntilbaconiscrisp.Addsquashandbroth.Coverandcookuntil squash is just tender, about30minutes.Combinebeansand squashandmixgentlybutwell.Spoonbeansandsquashinto6servingbowls.Sprinkleeachwithredonion,cilantro,and2tablespoons(30g)sourcream.
Yield:6servings
Eachwith:137gwater;192calories(16%fromfat,26%fromprotein,58%fromcarb);11gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;24gcarb;7gfiber;1gsugar;183mgphosphorus;79mgcalcium;2mgiron;163mgsodium;477mgpotassium;293IUvitaminA;31mgvitaminE;5mgvitaminC;18mgcholesterol
SenateBeanSoupBeansoupisonthemenuintheU.S.Senate’srestauranteveryday.Accordingtothe Senatewebsite, there are several stories about the origin of thatmandate.According to one story, the Senate’s bean soup tradition began early in thetwentieth-centuryattherequestofSenatorFredDuboisofIdaho.AnotherstoryattributestherequesttoSenatorKnuteNelsonofMinnesota,whoexpressedhisfondnessforthesoupin1903.TherecipeattributedtoDuboisincludesmashedpotatoes(fromhishomestate).TherecipeservedintheSenatetodaydoesnotincludemashedpotatoesbutdoesincludeabraisedonion.TherecipebelowhasthemashedpotatoesbecauseIlikethewaytheythickenthesoup.
1pound(455g)driednavybeans½pound(225g)ham,diced1½cups(337g)mashedpotatoes1cup(160g)choppedonion¼cup(25g)choppedcelery½teaspoonchoppedgarlic
Clean the beans and then cover themwith water and cook until nearly done.Drain.Addhamand1quart(946ml)waterandbringtoaboil.Addpotatoesandmixthoroughly.Addchoppedvegetablesandbringtoaboil.Simmerfor1hourbeforeserving.
Yield:6servings
Eachwith:102gwater;390calories(15%fromfat,24%fromprotein,61%fromcarb);24gprotein;7gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;60gcarb;13gfiber;5gsugar;424mgphosphorus;135mgcalcium;5mgiron;578mgsodium;1230mgpotassium;88IUvitaminA;18mgvitaminE;8mgvitaminC;21mgcholesterol
SlowCookerSplitPeaSoupI’mnot surewhat I likebest about this soup, thegreat tasteor the fact that itcookswhileyouareaway.Italsofreezeswell,addingtotheconvenience.
1pound(455g)driedgreensplitpeas,rinsed2cups(300g)dicedham1½cups(195g)peeled,slicedcarrot1cup(160g)choppedonion½cup(50g)choppedcelery½teaspoonmincedgarlic1bayleaf¼cupchoppedfreshparsley½teaspoonblackpepper1½quarts(1.4L)water
Layeringredientsinslowcookerandpourinwater.Donotstir.Coverandcookonhigh4to5hoursoronlow8to10hoursuntilpeasareverysoft.Removebayleafbeforeserving.
Yield:6servings
Eachwith:338gwater;363calories(12%fromfat,32%fromprotein,56%fromcarb);29gprotein;5gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;21gfiber;9gsugar;403mgphosphorus;77mgcalcium;4mgiron;548mgsodium;1088mgpotassium;5742IUvitaminA;0mgvitaminE;9mgvitaminC;19mgcholesterol
TIPServegarnishedwithcroutons.
SpicyBeanSoupIfyoulikeyourbeansoupwithalittlekick,thiscouldbetherecipeforyou.(Ifnot, just replace the spicy vegetable juice with regular and leave out theTabasco.)
6cups(1.4L)water1cup(210g)driedbeans,assorted(navy,red,andpinto.)½cup(95g)brownrice1cup(160g)dicedonion1cup(130g)dicedcarrot½cup(75g)dicedgreenbellpepper6ounces(175ml)spicyvegetablejuice,suchasV8¼teaspoonTabascosauce¾cup(90g)dicedcelery1teaspoonblackpepper1cup(150g)dicedham
Combineallingredientsinalargepot.Simmerforatleast3hours.
Yield:6servings
Eachwith:350gwater;239calories(11%fromfat,23%fromprotein,66%fromcarb);14gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;7gfiber;4gsugar;256mgphosphorus;77mgcalcium;3mgiron;426mgsodium;733mgpotassium;3779IUvitaminA;0mgvitaminE;16mgvitaminC;10mgcholesterol
WhiteBeanSoupThis is a simple pureed bean soup that is both filling and tasty. Serve withmultigrainbreadandasalad.
½cup(80g)mincedonion½cup(60g)mincedcelery¼cup(38g)choppedgreenbellpepper2tablespoons(28ml)oliveoil½pound(225g)smokedsausage,cutin½-inch(1cm)slices8ounces(225g)no-salt-addedtomatosauce4cups(728g)cookednavybeans4cups(950ml)water1teaspoonblackpepper
In large saucepan, cook onion, celery, and bell pepper in oil until soft. Addsausage and tomato sauce; simmer 15 to 20minutes. In a separate saucepan,bring navy beans to boil. Puree beans and their liquid in a food processor orblender;addtovegetablemixture.Addthewaterandpepperandsimmerfor1hour.
Yield:4servings
Eachwith:477gwater;477calories(34%fromfat,19%fromprotein,47%fromcarb);24gprotein;18gtotal fat;5g saturated fat;10gmonounsaturated fat;3gpolyunsaturated fat;57gcarb;21g fiber;4gsugar; 292 mg phosphorus; 154 mg calcium; 6 mg iron; 705 mg sodium; 1006 mg potassium; 290 IUvitaminA;0mgvitaminE;25mgvitaminC;40mgcholesterol
WinterBeanSoupThisisaflavorfulsoupwithsmokedsausageandjustahintofchiliflavor.
2cups(420g)driedmixedbeans2quarts(1.9L)water½pound(225g)smokedsausage,sliced1cup(160g)choppedonion½teaspoonmincedgarlic1teaspoonchilipowder4cups(1kg)no-salt-addedcannedtomatoes2tablespoons(30ml)lemonjuice
Rinsebeansandcoverwithwater.Soakovernight.Drainandadd2quarts(1.9L)waterandsausageandsimmeruntil tender.Addonion,garlic,chilipowder,tomatoes,andlemonjuiceandsimmer45minutesmore.
Yield:6servings
Eachwith:526gwater;350calories(19%fromfat,25%fromprotein,57%fromcarb);22gprotein;8gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;12gfiber;7gsugar;243mgphosphorus;229mgcalcium;9mgiron;500mgsodium;1567mgpotassium;312IUvitaminA;0mgvitaminE;25mgvitaminC;26mgcholesterol
TIPUseavarietyofbeans(greatnorthern,navy,black,chickpeas,splitpeas,pinto,redbeans,orlentils).
SausageandBeanSoupThisissuchaquickandeasysouptomakeforlunchordinner.Thebean,potato,andsausagemixtureremindsmeofthebeanandhammealswesometimeshadwhenIwasgrowingup.
¾teaspoonoliveoilcup(55g)choppedonioncup(87g)slicedcarrot
1potato,peeledandcubed1cup(235ml)low-sodiumbeefbroth5ounces(142g)smokedsausage,cutinto½-inch(1cm)slices10ounces(280g)greatnorthernbeans,undrained10ounces(180g)greenbeans,frozen
Heatoil ina saucepanovermediumheat.Sautéonion4 to5minutes, stirringfrequently, until tender.Add carrot, potato, andbroth.Bring to a boil.Reduceheattolow,cover,andsimmerabout15minutesoruntilvegetablesaretender.Addsausageandbeans.Cookuntilthoroughlyheated.
Yield:4servings
Eachwith:282gwater;275calories(25%fromfat,20%fromprotein,56%fromcarb);14gprotein;8gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;8gfiber;4gsugar;196mgphosphorus;84mgcalcium;3mgiron;492mgsodium;924mgpotassium;4083IUvitaminA;0mgvitaminE;29mgvitaminC;25mgcholesterol
BeanChalupaKindoflikeasuperpotofnachos,porkandpintobeansareslowcookeduntilfalling apart, served over corn chips, and toppedwith cheese, lettuce, tomato,avocado,andhotsauce.
1pound(455g)driedpintobeans3pound(1¼kg)porkloinroast7cups(1.6L)water½cup(80g)choppedonion½teaspoonmincedgarlic2tablespoonschilipowder1tablespooncumin1teaspoonoregano4ounces(115g)choppedgreenchiles
Mixalltogetherinheavypanandcook,covered,onlowheatfor5hours.Breakuproastandcookuncovered30minutesmore.
Yield:12servings
Eachwith:241gwater;287calories(18%fromfat,46%fromprotein,36%fromcarb);32gprotein;6gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;26gcarb;7gfiber;1gsugar;412mgphosphorus;76mgcalcium;4mgiron;118mgsodium;1003mgpotassium;403IUvitaminA;2mgvitaminE;8mgvitaminC;71mgcholesterol
Two-BeanPitaPizzasThis is not an Italian pizza, but its preparation and the look of the finishedproductmakesitapizzainmymind.
4wholewheatpitas2tablespoons(28ml)oliveoil1cup(160g)thinlyslicedonion¾teaspoonfinelychoppedgarlic16ounces(455g)kidneybeans16ounces(455g)chickpeas12ounces(340g)salsa1teaspooncrumbledbasil½teaspooncrumbledthyme½teaspooncrumbledoregano1cup(113g)shreddedmozzarellacheese,divided¼cup(25g)gratedParmesancheese
Preheat oven to 375°F (190°C, gas mark 5). Heat pitas on foil for 8 to 10minutes.Heatoil in skilletovermediumheat.Sautéonion for3minutes.Addgarlicandsauté2moreminutes.Drainandrinsebeans.Addtoskilletwithsalsaandherbs.Cookuntilheated.Withserratedknife,slicepitasinhalf.Placepitarounds,insidefacingupandoverlappingslightly,aroundsurfaceof12-inch(30cm)pizzapan.Sprinklewith¾cup(90g)mozzarella.Spoonbeanmixtureontop and spread to cover. Sprinkle with remaining mozzarella and Parmesancheese.Bake10to15minutes.
Yield:8servings
Eachwith:152gwater;323calories(22%fromfat,20%fromprotein,58%fromcarb);17gprotein;8gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;48gcarb;11gfiber;3gsugar;295mgphosphorus;226mgcalcium;4mgiron;577mgsodium;566mgpotassium;237IUvitaminA;21mgvitaminE;5mgvitaminC;12mgcholesterol
ChickenandBeanSkilletThis is a great, quick dinner for those nightswhen you don’t have somethingplannedandeveryoneishungry.Itissimpleandfastbutloadedwithflavorandnutrition.
1cup(160g)choppedonioncup(50g)choppedredbellpepper
¾teaspooncrushedgarlic2teaspoons(10ml)oliveoil½pound(225g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes¾teaspooncumin½teaspooncinnamon10ounces(280g)navybeans,drained10ounces(280g)kidneybeans,drained2cups(510g)no-salt-addedstewedtomatoes,undrained
Sautéonion,pepper,andgarlicinoilinmediumsaucepan2to3minutes.Addchicken, cumin, and cinnamon; cook over medium-high heat until chicken islightlybrowned,about3to4minutes.Addbeansandtomatoes;heattoboiling.Reduce heat and simmer, uncovered, until slightly thickened, 5 to 8 minutes.Seasontotastewithsaltandpepper.
Yield:4servings
Eachwith:299gwater;325calories(10%fromfat,33%fromprotein,57%fromcarb);27gprotein;4gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;47gcarb;16gfiber;8gsugar;353mgphosphorus;163mgcalcium;6mgiron;53mgsodium;1076mgpotassium;631IUvitaminA;3mgvitaminE;31mgvitaminC;33mgcholesterol
TIPThisdishisdeliciousservedovercookedrice,couscous,orpasta.
ChickenChiliVerdeHere isyetanotherchilivariation.Called“greenchili” inSpanish, itdoesnotcontain tomatoes and has chicken instead of themore traditional beef. If youcan’t find cannellini beans, which are an Italian white kidney bean, you cansubstituteanyotherwhitebean,suchasnavyorgreatnorthernbeans.
3cups(300g)cookedcannellinibeans,drained1cup(160g)choppedonion½teaspoonmincedgarlic4ounces(115g)choppedchiles2teaspoonsoregano1½teaspoonscumin¼teaspoongroundcloves¼teaspooncayenne3cups(420g)cookeddicedchicken2cups(470ml)low-sodiumchickenbroth
Combineallingredientsinalargepotandsimmergentlyabout1hour.
Yield:6servings
Eachwith:146gwater;259calories(20%fromfat,44%fromprotein,36%fromcarb);28gprotein;6gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;7gfiber;2gsugar;303mgphosphorus;91mgcalcium;4mgiron;66mgsodium;637mgpotassium;322IUvitaminA;11mgvitaminE;49mgvitaminC;62mgcholesterol
PorkChopandBeanSkilletThismakesagooddinnerwithfriedpotatoes.
6center-cutporkchops1tablespoon(15ml)oliveoil1cup(160g)choppedonion½teaspoonmincedgarlic½cup(120ml)low-sodiumchickenbroth½cup(125g)barbecuesauce2jalapeñopeppers,chopped4cups(684g)no-salt-addedpintobeans,drained
Ina largeskillet,searporkchopsinoiluntilbrown,about5minutes.Removeporkchopsandplaceonplate.Addonionandgarlictoskillet;cook10minutes.Stir in broth, barbecue sauce, jalapeños, and beans. Heat mixture to a boil.Returnporktoskillet.Reduceheat.Coverandsimmer50to60minutes,stirringsauceandturningchopsoccasionallyuntilmeatisfork-tender.
Yield:6servings
Eachwith:171gwater;401calories(23%fromfat,33%fromprotein,43%fromcarb);34gprotein;10gtotalfat;3gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;43gcarb;11gfiber;9gsugar;370mgphosphorus;76mgcalcium;3mgiron;269mgsodium;874mgpotassium;43IUvitaminA;1mgvitaminE;6mgvitaminC;63mgcholesterol
TIPYou can either use canned no-salt-added beans or cook your own driedones.
BeanBallsTheseareavegetarianalternative tomeatballs. Ifyouareskeptical,youreallyshouldtrythese.
1½cups(265g)cookedgreatnorthernbeans,drained1cup(115g)wholewheatbreadcrumbs1tablespoongratedParmesancheese2eggs2tablespoonsparsley2teaspoonsonionpowder
Mash beans and add rest of ingredients. Form into balls and steam for 20minutes.Servewithspaghettiasasubstituteformeatballs.
Yield:6servings
Eachwith:62gwater;180calories(17%fromfat,22%fromprotein,61%fromcarb);10gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;28gcarb;4gfiber;2gsugar;165mgphosphorus;94mgcalcium;2mgiron;71mgsodium;306mgpotassium;201IUvitaminA;27mgvitaminE;3mgvitaminC;80mgcholesterol
ChickpeaSandwichSpreadAreyoulookingforsomethinga littledifferentforasandwich?Trythisalongwithlettuceandtomatoonawholegrainbread.
1½cups(246g)cookedchickpeas,drained(savejuice)½teaspoononionpowdercup(30g)choppedchives
1½tablespoons(24g)no-salt-addedtomatopasteteaspoonlemonjuice
Mashchickpeasandmixwith restof ingredients.Add1/3cupof the reservedjuiceandprocessinablenderorfoodprocessor.Useassandwichspread.
Yield:6servings
Eachwith:50gwater;77calories(8%fromfat,17%fromprotein,75%fromcarb);3gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;15gcarb;3gfiber;1gsugar;61mgphosphorus; 26 mg calcium; 1 mg iron; 184mg sodium; 162mg potassium; 309 IU vitamin A; 0 mgvitaminE;6mgvitaminC;0mgcholesterol
ItalianBakedBeansHereisanItalian-flavoredversionofbakedbeans.
1pound(455g)navybeans8cups(1.9L)water1pound(455g)hotItaliansausagelinks,sliced1cup(160g)choppedonioncup(50g)greenbellpepper,cutin1-inch(2.5cm)pieces
½cup(35g)halvedmushrooms2bayleavescup(80ml)ketchupcup(113g)molasses
1tablespoondrymustard2teaspoonscrushedoregano½teaspoonblackpepper¼teaspoongarlicsalt
Rinsebeans;placeinlargesaucepan.Addwater.Bringtoboil;reduceheatandsimmer,covered, for1hour.Transfer tobowl;coverandrefrigerateovernight.Drainbeans, reserving1½cupsof the liquid. Inslowcooker,combinedrainedbeans,sausage,onion,bellpepper,mushrooms,andbayleaves.Blendreservedbean liquidwith ketchup,molasses,mustard, oregano, pepper, and garlic salt;stirintobeanmixture.Coverandcookonhighheatfor6hoursoronlowheatfor12hours.
Yield:8servings
Eachwith:310gwater;452calories(37%fromfat,17%fromprotein,45%fromcarb);20gprotein;19gtotalfat;7gsaturatedfat;8gmonounsaturatedfat;3gpolyunsaturatedfat;52gcarb;9gfiber;13gsugar;331mgphosphorus;142mgcalcium;5mgiron;433mgsodium;1125mgpotassium;141IUvitaminA;0mgvitaminE;11mgvitaminC;43mgcholesterol
TIPServeoverriceandtopwithasprinklingofParmesancheese.
WhiteBeanandTunaSaladThismakesagreatluncheonsalad.Itcanalsobeamaindishinsomewhatlargerportions.
2cups(200g)cookedcannellinibeans,drainedandrinsed13ounces(368g)tuna,drained1cup(180g)seeded,dicedtomato½cup(80g)choppedredonion2tablespoons(30ml)lemonjuice3teaspoons(15ml)Dijonmustardcup(80ml)oliveoil
¼cupchoppedfreshbasil
Combinebeans,tuna,tomato,andonioninlargebowl.Combinelemonjuiceandmustardinsmallbowl.Graduallywhiskinoliveoil.Addtosalad.Mixinbasil.
Yield:4servings
Eachwith:192gwater;406calories(47%fromfat,29%fromprotein,24%fromcarb);30gprotein;21gtotalfat;3gsaturatedfat;14gmonounsaturatedfat;3gpolyunsaturatedfat;24gcarb;8gfiber;2gsugar;375mgphosphorus;129mgcalcium;4mgiron;303mgsodium;769mgpotassium;530IUvitaminA;6mgvitaminE;12mgvitaminC;39mgcholesterol
TIPCannellinibeansarelargewhitebeanslikekidneybeans.Ifyoucan’tfindthem,youcansubstitutenavyorpeabeans.
11MainDishes:Grains
Main-dish recipesmadeupofmostlygrains?Sure—just thinkofall thesoupsandcasserolesyoucanmakewithbarley,rice,orwholegrainpasta.Andwhilewe’rethinkingaboutpasta,thatopensanotherwholeseriesofrecipes.
BeefandBarleyStewThisheartystewisafullmealinabowl(althoughIpreferitwithasliceoffreshhotbread).
1½pounds(675g)beefroundsteak¼cup(31g)flour2tablespoons(28ml)oliveoil1cup(160g)choppedonion½teaspooncrushedgarlic3cups(710ml)low-sodiumbeefbroth2cups(260g)slicedcarrot¼cup(50g)pearlbarley1tablespoon(15ml)soysauce½teaspoonoregano½cup(50g)choppedcelery½teaspoonblackpepper
Trim fat frommeat andcut intobite-sizecubes.Dustbeefwith flour.Usingaheavypot,brownbeefinhotoil,browningallsides.Removemeatandsetaside.Addonionandgarlictodrippingsandcookuntilonionistransparent.Returnthemeattopot.Addbroth,barley,soysauce,andoregano.Coverandsimmerfor45minutes. Add carrot and simmer until meat is tender, about 40 minutes. Addwaterasneeded.Seasonwithpepper.
Yield:6servings
Eachwith:257gwater;352calories(28%fromfat,52%fromprotein,20%fromcarb);45gprotein;11gtotalfat;3gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;17gcarb;3gfiber;3gsugar;327mgphosphorus;42mgcalcium;5mgiron;310mgsodium;693mgpotassium;7222IUvitaminA;0mgvitaminE;5mgvitaminC;102mgcholesterol
BeefBarleySkilletThistastyandhealthyfamilymealcooksinonlyonepan.
¾pound(338g)groundbeef½cup(80g)choppedonion¼cup(38g)choppedgreenbellpepper¼cup(25g)choppedcelery¼teaspoonblackpepper½teaspoonmarjoram1teaspoonsugar1teaspoonWorcestershiresauce2cups(480g)no-salt-addedcannedtomatoes,brokenup1½cups(355ml)water¾cup(150g)pearlbarley
Sautémeat,onion,greenpepper,andceleryinnonstickfrypan.Drainoffexcessfat;stirinremainingingredients.Bringtoaboil.Reduceheattosimmer;coverandcookabout1hour.
Yield:3servings
Eachwith:389gwater;477calories(21%fromfat,31%fromprotein,48%fromcarb);29gprotein;9gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;45gcarb;10gfiber;7gsugar;326mgphosphorus;90mgcalcium;6mgiron;129mgsodium;932mgpotassium;292IUvitaminA;0mgvitaminE;30mgvitaminC;78mgcholesterol
StroganoffUpthefiberinyourstroganoffbyusingwholewheatnoodles.
½pound(225g)groundbeef,extralean½cup(35g)slicedmushrooms1packetonionsoupmix1tablespoonwholewheatflour1¾cups(414ml)water8ounces(225g)wholewheatnoodles,cookedanddrained8tablespoons(120g)plainfat-freeyogurt
Brown beef and drain. Add mushrooms. Whisk dry soup mix and flour intowaterandheat.Stiruntilthickened.Combinethickenedonionsoupandcookedbeef.Serveoverwholewheatnoodles.Garnishwithadollopofyogurt.
Yield:4servings
Eachwith:178gwater;360calories(26%fromfat,23%fromprotein,51%fromcarb);21gprotein;11gtotalfat;4gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;48gcarb;2gfiber;3gsugar;288mgphosphorus;95mgcalcium;3mgiron;222mgsodium;397mgpotassium;2IUvitaminA;1mgvitaminE;1mgvitaminC;40mgcholesterol
WesternCasseroleThissimplebeef-and-noodlecasseroleisupdatedtogiveyoumorefiberwithoutsacrificingtaste.
1pound(455g)beefstewmeat,cutincubes¼cup(30g)wholewheatflour¼cup(60ml)oliveoil6ounces(170g)no-salt-addedtomatopaste½cup(120ml)dryredwine1cup(235ml)water1teaspoonthyme1teaspoonoregano1cup(70g)slicedmushrooms1cup(180g)choppedtomato4ounces(115g)wholewheatnoodles,cookedanddrained1cup(115g)shreddedCheddarcheese
Coat meat with flour; brown in oil. Add all ingredients except noodles andcheese. Cover and simmer for 1 hour. Add noodles and cheese. Simmer 5minutesmoreandserve.
Yield:4servings
Eachwith:264gwater;607calories(47%fromfat,27%fromprotein,26%fromcarb);41gprotein;31gtotal fat; 11g saturated fat; 15gmonounsaturated fat; 2gpolyunsaturated fat; 39g carb;3g fiber;6gsugar; 563mg phosphorus; 299mg calcium; 6mg iron; 341mg sodium; 1114mg potassium; 1239 IUvitaminA;85mgvitaminE;20mgvitaminC;96mgcholesterol
ChickenBarleyChowderThissimple,creamysoupofchickenandbarleyisperfectforacoldday.
2tablespoons(28ml)oliveoil½cup(60g)mincedcelery¾cup(120g)mincedonion1tablespoonflour½teaspoonblackpepper6cups(1.4L)low-sodiumchickenbroth1cup(200g)pearlbarley1pound(455g)cookedbonelesschickenbreast,shredded½cup(120ml)fat-freeevaporatedmilk
Heat oil in heavy saucepan. Sauté celery and onion; sprinkle with flour andpepper. Gradually stir in broth and barley. Add chicken. Simmer covered foraboutanhour,stirringoccasionallyuntilbarleyistender.Removefromheatandaddmilk.
Yield:4servings
Eachwith:499gwater;452calories(23%fromfat,37%fromprotein,41%fromcarb);42gprotein;12gtotalfat;2gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;47gcarb;9gfiber;6gsugar;528mgphosphorus;148mgcalcium;4mgiron;236mgsodium;995mgpotassium;218IUvitaminA;45mgvitaminE;4mgvitaminC;67mgcholesterol
ChickenBarleySoupThis is a nice change from chicken and noodle or chicken and rice soup thatfeaturesbarley.
3pound(1¼kg)chicken,cutup2quarts(1.9L)water1½cups(195g)dicedcarrot1cup(120g)dicedcelery1cup(200g)pearlbarley½cup(60g)choppedonion1bayleaf½teaspoonpoultryseasoning½teaspoonblackpepper½teaspoondriedsage
Cookchicken inwateruntil tender.Coolbrothandskimoff fat.Bonechickenandcut intobite-sizepieces; return tokettlealongwith remaining ingredients.Return to heat and bring to a boil. Simmer covered for at least 1 hour untilvegetablesaretenderandbarleyisdone,addingmorewaterifneeded.Removebayleafandserve.
Yield:6servings
Eachwith:546gwater;400calories(18%fromfat,54%fromprotein,28%fromcarb);53gprotein;8gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;2gpolyunsaturatedfat;27gcarb;7gfiber;3gsugar;493mgphosphorus;69mgcalcium;3mgiron;224mgsodium;829mgpotassium;5595IUvitaminA;36mgvitaminE;9mgvitaminC;159mgcholesterol
ChickenChiliwithBarleyThisisnotyourtraditionalchili.Infact,somemightarguethatit’snotchiliatall. But the flavor is great and it will be appreciated by anyone who likesMexicanorTex-Mexcooking.
1cup(160g)choppedonion½teaspoonmincedgarlic1tablespoon(15ml)oliveoil2cups(475ml)water¾cup(150g)pearlbarley4cups(1kg)no-salt-addedcannedtomatoes2cups(475ml)low-sodiumchickenbroth6ounces(170g)frozencorn1canjalapeñopeppers,chopped1tablespoonchilipowder½teaspooncumin3cups(420g)cubedcookedchicken
In a Dutch oven, cook onion and garlic in the oil until onion is tender. Addremaining ingredientsexceptchicken.Bring toaboil.Reduceheat, cover,andsimmer10minutes,stirringoccasionally.Addchickenandcontinuesimmeringan additional 5 to 10 minutes until chicken is heated through and barley istender.
Yield:9servings
Eachwith:267gwater;210calories(26%fromfat,34%fromprotein,41%fromcarb);18gprotein;6gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;2gpolyunsaturatedfat;22gcarb;5gfiber;4gsugar;194mgphosphorus;57mgcalcium;3mgiron;86mgsodium;529mgpotassium;453IUvitaminA;7mgvitaminE;14mgvitaminC;42mgcholesterol
Stir-FriedChickenandBrownRiceThisisanAsian-stylechickenstir-fry.
2tablespoons(28ml)oliveoil,divided8ounces(225g)bonelesschickenbreastslicedintostrips½cup(75g)choppedredbellpepper½cup(50g)choppedscallions3cups(660g)cooked,cooledbrownrice2tablespoons(28ml)soysauce1tablespoon(15ml)ricewinevinegar1cup(130g)frozenpeas,thawed
Heat large nonstick skillet over medium heat. Add 1 tablespoon oil. Addchicken, bell pepper, and scallions. Cook 5 minutes until chicken is cookedthrough. Remove to plate. Heat remaining oil in skillet. Add rice and cook 1minute.Stirinsoysauce,vinegar,andpeas;cook1minute.Stirinchickenandvegetablemixture.
Yield:4servings
Eachwith:213gwater;349calories(26%fromfat,25%fromprotein,49%fromcarb);21gprotein;10gtotalfat;2gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;43gcarb;6gfiber;3gsugar;313mgphosphorus;49mgcalcium;2mgiron;177mgsodium;425mgpotassium;1560IUvitaminA;3mgvitaminE;31mgvitaminC;33mgcholesterol
TurkeyandWildRiceBakeThisisaneasyandtastycasserolethatusesleftoverturkey.
6ounces(170g)wildandwhitericemix2 cups(544ml)water½cup(35g)slicedmushrooms14ounces(400g)artichokehearts,quartered2ounces(55g)pimento,drainedandchopped2cups(350g)cubedcookedturkey1cup(110g)shreddedSwisscheese
Preheat oven to 350°F (180°C, gas mark 4). In 2-quart (2 L) casserole dish,combine rice and water. Stir in mushrooms, artichoke hearts, pimento, andturkey. Cover and bake about 1¼ hours or until liquid is absorbed. Top withcheese and bake uncovered for 5 to 10minutes or until cheese ismelted andgoldenbrown.
Yield:4servings
Eachwith:315gwater;366calories(11%fromfat,43%fromprotein,46%fromcarb);40gprotein;5gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;43gcarb;8gfiber;3gsugar;599mgphosphorus;366mgcalcium;3mgiron;195mgsodium;716mgpotassium;597IUvitaminA;13mgvitaminE;17mgvitaminC;80mgcholesterol
TIPChicken is just as good if you don’t have turkey but are longing for thisdish.
TurkeyCarcassSoupThisisagreatuseforthelastoftheThanksgivingturkey.It’sflavorfulandfullofhealthythings.
1turkeycarcass,mostmeatremoved3quarts(2.8L)water1tablespoonpeppercorns1cup(100g)choppedcelery2cups(320g)choppedonion4cups(950ml)chickenbroth1cup(235ml)dryredwine1½cups(195g)choppedcarrot2cups(300g)choppedturnip½cup(97g)rice½cup(100g)pearlbarley
Inalargepot,barelycoverturkeycarcasswithwater.Addpeppercornsandhalfofthechoppedonionandcelery.Simmerfor45minutes.Drain,saveliquid,andpickremainingmeatfromcarcass.Insavedliquid,addmeat,chickenbroth,andredwine;simmer30minutes.Addtherestofingredients.Simmeruntilriceandbarleyaretender,atleast45minutesandasmuchas2hoursormore.
Yield:6servings
Eachwith:856gwater;302calories(25%fromfat,33%fromprotein,42%fromcarb);23gprotein;8gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;28gcarb;6gfiber;7gsugar;284mgphosphorus;90mgcalcium;3mgiron;643mgsodium;790mgpotassium;5468IUvitaminA;2mgvitaminE;16mgvitaminC;51mgcholesterol
LinguinewithScallopsSeafood just seems to make any meal special. In this case, scallops turn anordinaryspaghettidinnerintosomethingmemorable.
1tablespoon(15ml)oliveoil1tablespoonmincedshallots½teaspooncrushedgarlic1tablespoonmincedfreshparsley2tablespoonsmincedfreshbasil¼teaspooncrushedredpepperflakes2cups(480g)no-salt-addedcannedtomatoes½cup(120ml)drywhitewine2tablespoons(32g)no-salt-addedtomatopaste1pound(455g)scallops9ounces(255g)artichokehearts,thawed8ounces(225g)wholewheatlinguine2tablespoons(18g)pinenuts,toasted
In 3-quart (3L) saucepan, heat oil overmediumheat.Add shallots andgarlicand sauté 3 minutes. Add parsley, basil, pepper flakes, tomatoes, wine, andtomatopaste.Bringtoboilandstirtobreakuptomatoes.Coverandsimmer20minutes.Slicelargescallopscrosswiseinhalf.Addscallopsandartichokeheartstotomatomixture.Cookuntilscallopsarecookedandartichokesarehot,about5minutes.Cook linguineaspackage labeldirects;drain.Onplatter, tosspastawithscallopmixtureandsprinklewithpinenuts. Ifdesired,garnishwithbasilleaf.
Yield:4servings
Eachwith:296gwater;441calories(17%fromfat,28%fromprotein,54%fromcarb);31gprotein;8gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;3gpolyunsaturatedfat;60gcarb;5gfiber;5gsugar;500mgphosphorus;131mgcalcium;5mgiron;247mgsodium;1058mgpotassium;602IUvitaminA;17mgvitaminE;21mgvitaminC;37mgcholesterol
WholeWheatLinguinewithWhiteClamSauceThisrecipeissimpletomakeandtastesgreat.
½cup(120ml)oliveoil1cup(160g)choppedonion1teaspoonmincedgarlic6ounces(170g)mincedclams,includingliquid6ounces(170g)wholeclams,drained½cup(120ml)water1tablespoonparsley½teaspoonoregano¼teaspoonblackpepper8ounces(225g)mushrooms,sliced1pound(455g)wholewheatlinguine,cookedanddrained
Heat oil in skillet. Simmer onion and garlic until golden. Add clams, water,parsley, oregano, pepper, andmushrooms.Simmer for 15minutes. Pour sauceoverlinguine.
Yield:6servings
Eachwith:121gwater;526calories(34%fromfat,20%fromprotein,47%fromcarb);27gprotein;20gtotalfat;3gsaturatedfat;13gmonounsaturatedfat;3gpolyunsaturatedfat;64gcarb;1gfiber;2gsugar;428mgphosphorus;93mgcalcium;19mgiron;74mgsodium;685mgpotassium;386IUvitaminA;97mgvitaminE;16mgvitaminC;38mgcholesterol
LinguinewithTunaIt’snotscallops,buttunacanmakeaprettyfancyItalianmealtoo.
¾cup(175ml)oliveoil,divided1cup(150g)slicedgreenbellpepper1cup(150g)slicedredbellpepper1cup(150g)slicedyellowbellpepper1cup(70g)slicedmushrooms1cup(160g)thinlyslicedonion1teaspooncrushedgarlic1cansolidwhitetuna¾cup(175ml)drywhitewine4ounces(115g)romanocheese,grated½cup(30g)choppedfreshparsley1pound(455g)wholewheatlinguine
Heatpan.Useenougholiveoiltocoatthebottomofthepan,about¼cup.Addpepper,mushrooms,onion, andgarlic.Sautéuntil crisp-tender.Add remainingoil.Addthetunaandthewine.Stir.Addcheeseandparsley.Serveoverlinguinecookedaccordingtopackagedirections.
Yield:8servings
Eachwith:129gwater;504calories(46%fromfat,15%fromprotein,39%fromcarb);19gprotein;26gtotalfat;6gsaturatedfat;16gmonounsaturatedfat;3gpolyunsaturatedfat;50gcarb;1gfiber;3gsugar;335mgphosphorus;195mgcalcium;3mgiron;192mgsodium;401mgpotassium;1078IUvitaminA;14mgvitaminE;88mgvitaminC;24mgcholesterol
TunaandPastaSaladThisisagreatmaindishsaladforthosehotsummerdayswhenyoudon’tfeellikedoingmuchcooking.
8ounces(225g)wholewheatpasta½pound(225g)peapods1cantuna6ounces(170g)artichokehearts½cup(50g)slicedgreenolives½pound(35g)slicedfreshmushrooms½cup(120ml)Italiandressing½teaspoonlemonpepper¼cup(25g)gratedParmesancheese
Cookpastaaccordingtopackagedirections;drainandletcool.Cookpeapods1minute in boiling water, remove, and let cool. Put pasta and pea pods into abowl.Drainwaterfromtunaandaddtobowlwithpeapods.Addartichokesandartichoke liquid, slicedolives, andslicedmushrooms.Combinewithpastaandpour dressing over it all. Add lemon pepper and mix well. Sprinkle withParmesancheese.
Yield:4servings
Eachwith:207gwater;440calories(28%fromfat,22%fromprotein,49%fromcarb);26gprotein;15gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;5gpolyunsaturatedfat;57gcarb;9gfiber;6gsugar;394mgphosphorus;151mgcalcium;5mgiron;782mgsodium;656mgpotassium;801IUvitaminA;10mgvitaminE;38mgvitaminC;24mgcholesterol
TortelliniSaladThis delightful Italian salad is based on packaged tortellini. It’s delicious aseitheramaindishorasidedish.
7ouncescheesetortellini1cup(71g)broccoliflorets½cup(30g)finelychoppedfreshparsley1tablespoonchoppedpimento6ounces(170g)marinatedartichokehearts,undrained¼cup(25g)choppedscallions2½teaspoonschoppedfreshbasil½teaspoongarlicpowder½cup(120ml)Italiandressing8cherrytomatoes,halved¼cup(25g)slicedripeolives¼cup(25g)gratedParmesancheese
Cook tortellini according to package directions.Drain and cool. In large bowlcombineallingredientsexcepttomatoes,olives,andcheese.Cover;refrigerate4to6hours.Justbeforeserving,addtomatoesandmixlightly.GarnishwitholivesandsprinklewithParmesancheese.
Yield:4servings
Eachwith:91gwater;298calories(41%fromfat,16%fromprotein,42%fromcarb);13gprotein;14gtotalfat;4gsaturatedfat;4gmonounsaturatedfat;5gpolyunsaturatedfat;32gcarb;5gfiber;3gsugar;108mgphosphorus;189mgcalcium;3mgiron;898mgsodium;389mgpotassium;1706IUvitaminA;7mgvitaminE;41mgvitaminC;39mgcholesterol
BeanandBarleyStewThisisaheartymeatlessstewwithawhopping11gramsoffiber.
2tablespoons(28ml)oliveoil1cup(160g)choppedonion1cup(130g)slicedcarrot1½cups(105g)slicedmushrooms4cups(684g)cookedpintobeans,drained2cups(480g)no-salt-addedcannedtomatoesteaspoonCajunseasoning
¼teaspoonbasil¼teaspoontarragon¼teaspoonoregano¼teaspoonceleryseed¼teaspoonthyme¼teaspoonmarjoram¼teaspoonsage¼teaspoonblackpepper2tablespoons(28ml)soysauce½cup(95g)brownricecup(65g)pearlbarley
6cups(1.4L)vegetablebroth
Heat oil in a large kettle: Add onion, carrot, and mushrooms and sauté untilsoftened,about5minutes.Add remaining ingredients.Bring toaboil.Reduceheat;simmer1to2hoursuntilgrainsaretender.
Yield:8servings
Eachwith:337gwater;333calories(23%fromfat,15%fromprotein,62%fromcarb);13gprotein;9gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;53gcarb;11gfiber;4gsugar;265mgphosphorus;102mgcalcium;4mgiron;1126mgsodium;753mgpotassium;2773IUvitaminA;
0mgvitaminE;12mgvitaminC;0mgcholesterol
BroccoliPastaSauceThisvegetable-basedpastasaucefeaturesfreshbroccoli,peppers,andtomatoes.
2cups(142g)broccolifloretscup(80ml)oliveoil
1teaspoonmincedgarlic4ounces(120ml)drywhitewine1cup(150g)greenbellpepper,choppedsmall2cups(360g)freshtomato,choppedsmall1teaspoonblackpepper,freshground3tablespoonsgratedParmesancheese½teaspoonItalianseasoning¾cup(75g)pitted,slicedblackolives½pound(225g)slicedmushrooms
Place broccoli in a pot ofwater; cover and let boil for 5 to 6minutes.Drainwater and set aside. Place oil and garlic in large skillet. Brown garlic onmedium-low until light brown. Add wine and bell pepper and cook 6 to 7minutesovermediumheat.Addthetomato,blackpepper,Parmesancheese,andItalian seasoning.Cook 15minutes uncovered onmediumheat, stirring often.Add the broccoli, olives, and mushrooms. Cook 5 minutes on medium heat,covered.Stiroften.Removeandserveoverwholewheatpasta.
Yield:6servings
Eachwith:157gwater;185calories(74%fromfat,9%fromprotein,17%fromcarb);4gprotein;15gtotalfat;2gsaturatedfat;10gmonounsaturatedfat;2gpolyunsaturatedfat;8gcarb;2gfiber;3gsugar;93mgphosphorus;75mgcalcium;1mgiron;207mgsodium;385mgpotassium;1304IUvitaminA;4mgvitaminE;50mgvitaminC;3mgcholesterol
TIPToremoveskin fromtomatoes,place inboilingwater for30seconds to1minute,thenincoldwaterforacoupleofminutes.
12MainDishes:VegetablesandFruits
Soups, stews, salads, casseroles … there are so many ways to incorporatevegetables intomaindishes.Some recipesherewouldprobablygiveyouyourfiveservingsadayinonedish.Someofthesearevegetarian,butthereisalsoagreatvarietyofbeef,chicken,andseafood.
BeefPaprikashThe origin of this meal is Hungarian. It’s the kind of slow-cooker meal thatgreetsyouwithawonderfularomawhenyou returnhome fromwork.Stickaloafofbreadinthebreadmachineontimedbakeandyouhaveaninstantdinner.
2pounds(900g)roundsteak,cubed6potatoes,cutin¾-inch(2cm)pieces1cupfrozenpearlonions¼cup(31g)flour1tablespoonpaprika½teaspoonblackpepper¼teaspooncarawayseed2cups(475ml)low-sodiumbeefbroth1cup(130g)no-salt-addedfrozenpeas½cup(115g)sourcream
Add beef, potatoes, onions, flour, and spices to slow cooker. Pour beef brothover.Coverandcookon low7 to8hours.Stir inpeasandsourcream.Coverandcookonlowabout15minuteslonger,untilpeasaretender.
Yield:6servings
Eachwith:472gwater;590calories(15%fromfat,36%fromprotein,49%fromcarb);52gprotein;10gtotalfat;4gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;72gcarb;8gfiber;5gsugar;463mgphosphorus;76mgcalcium;6mgiron;148mgsodium;1513mgpotassium;1252IUvitaminA;20mgvitaminE;28mgvitaminC;96mgcholesterol
EggplantStewThisrecipeisanicevariationonthebeefstewtheme,withdifferentvegetablesandspicesthanyouprobablyusuallyuse.
1½pounds(675g)beefstewmeat,cubed2tablespoons(28ml)oliveoil2cups(480g)no-salt-addedcannedtomatoes1cup(160g)choppedonion2tablespoons(32g)no-salt-addedtomatopaste½teaspoonoregano½teaspoonbasil½teaspooncumin¼teaspoonredpepperflakes½teaspoongarlicpowder1cup(235ml)water1potato,peeledandcubed1cup(235ml)whitewine1eggplant,peeledandcubed1cup(70g)slicedmushrooms
InaDutchoven,brownhalf thebeefat a time in theoil.Drainand returnallmeat to the pan.Add tomatoes, onion, tomatopaste, and spices. Stir inwater.Bring toaboil.Reduceheatandsimmer,covered, for45minutes.Addpotatoandwine.Coverandsimmer10minutesmore.Stirineggplantandmushrooms.Coverandsimmeruntilmeatandveggiesaretender,15to20minutes.
Yield:6servings
Eachwith:356gwater;504calories(50%fromfat,30%fromprotein,19%fromcarb);36gprotein;27gtotalfat;9gsaturatedfat;13gmonounsaturatedfat;1gpolyunsaturatedfat;23gcarb;5gfiber;7gsugar;283mgphosphorus;71mgcalcium;4mgiron;78mgsodium;921mgpotassium;217IUvitaminA;0mgvitaminE;17mgvitaminC;108mgcholesterol
ItalianMeatSauceUse thissauceoverspaghettiorotherpastaorasacookingsaucefor lasagna.TheolivesandartichokesgiveitmoreflavorthanmanyItaliansauces,aswellasabigincreaseinfiber.
1pound(455g)hamburger1tablespoonItalianseasoning1teaspoonmincedgarlic1teaspoonmincedonion1½cups(105g)slicedmushrooms4cups(1kg)crushedtomatoes¼cup(25g)slicedblackolives14ounces(400g)artichokehearts,drained
Brownmeatwith seasoning,garlic,onion, andmushrooms.Draingrease.Addallotheringredients.Heattoboiling;simmer30minutes.
Yield:4servings
Eachwith:321gwater;447calories(63%fromfat,21%fromprotein,16%fromcarb);24gprotein;32gtotal fat;13g saturated fat;14gmonounsaturated fat;2gpolyunsaturated fat;18gcarb;7g fiber;1gsugar;269mgphosphorus;59mgcalcium;4mgiron;218mgsodium;952mgpotassium;1177IUvitaminA;0mgvitaminE;45mgvitaminC;96mgcholesterol
PotRoastwithRootVegetablesThisisasimplefallpotroastfeaturingrootvegetablesandnotcontainingalotofadded ingredients.Cooking it inacovered roastingpanwillensure that themeatisverytender.
2pound(900g)beefbottomroundroast4potatoes,quartered4turnips,peeledandcutintoquarters6carrots,sliced1onion,peeledandquartered1parsnip,peeledandsliced2cups(475ml)low-sodiumbeefbroth2cups(480g)no-salt-addedcannedtomatoes
Placeallingredientsinlargeroastingpan.Coverandroastat350°F(180°C,gasmark4)untilvegetablesaredoneandmeatistender,about2hours.
Yield:8servings
Eachwith:383gwater;527calories(38%fromfat,31%fromprotein,31%fromcarb);40gprotein;22gtotalfat;9gsaturatedfat;9gmonounsaturatedfat;1gpolyunsaturatedfat;41gcarb;6gfiber;6gsugar;370mgphosphorus;72mgcalcium;5mgiron;209mgsodium;1492mgpotassium;4280IUvitaminA;0mgvitaminE;35mgvitaminC;108mgcholesterol
IrishStewThishasbecomeourtraditionalmealforSt.Patrick’sDay.
2pounds(900g)beefstewmeat½teaspoonmincedgarlic¼teaspoonblackpepper,freshground1cup(160g)halvedandslicedonion12ounces(355ml)darkbeer2cups(475ml)low-sodiumbeefbroth3tablespoons(48g)no-salt-addedtomatopaste2cups(260g)slicedcarrot4potatoes,cutintoquarters2turnips,cutintoquarters1teaspoonrosemary2bayleaves¼cup(32g)cornstarch½cup(120ml)water
Combine all ingredients except the cornstarch andwater in a slowcooker andcookon lowfor8hours.Combine thecornstarchandwater inabowlandstirintothestew.Turntohigh,covertheslowcooker,andallowthestewtocookanadditional30minutes,untilthickenedslightly.
Yield:8servings
Eachwith:420gwater;461calories(24%fromfat,38%fromprotein,38%fromcarb);43gprotein;12gtotalfat;4gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;43gcarb;6gfiber;7gsugar;387mgphosphorus;64mgcalcium;5mgiron;156mgsodium;1464mgpotassium;5489IUvitaminA;0mgvitaminE;30mgvitaminC;127mgcholesterol
TIPYoucouldalsouselambinplaceofthebeefifdesired.
Shepherd’sPiewithCornbreadCrustThisisamealinapan.Thecornbreadonthebottomaddssomesubstancetothiswhileaddingminimalfatandsodium.
1pound(455g)groundturkey1cup(160g)choppedonion12ounces(340g)mixedvegetables3 cups (675 g) instant mashed potatoes, prepared according to packagedirections4ounces(113g)shreddedCheddarcheese
CornbreadCrust1cup(120g)wholewheatpastryflour½cup(70g)cornmeal1tablespoonsugar2teaspoonsbakingpowder1cup(235ml)skimmilk1egg2tablespoons(28ml)canolaoil
Sauté turkey and onion. Drain. Cook vegetables until almost done. Drain. Tomake crust, stir together flour, cornmeal, sugar, and baking powder. Combinemilk,egg,andoil.Stirintodryingredientsuntiljustmixed.Spreadcornbreadinthe bottom of a 9 × 13-inch (23 × 33 cm) baking dish sprayedwith nonstickvegetable oil spray. On top of cornbread, layer meat mixture, veggies, andpotatoes. Sprinkle with cheese. Bake at 425°F (220°C, gas mark 7) for 20minutes.
Yield:8servings
Eachwith:131gwater;417calories(27%fromfat,27%fromprotein,46%fromcarb);28gprotein;13gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;3gpolyunsaturatedfat;48gcarb;6gfiber;5gsugar;390mgphosphorus;258mgcalcium;3mgiron;320mgsodium;672mgpotassium;2091IUvitaminA;66mgvitaminE;21mgvitaminC;85mgcholesterol
TacoCasseroleCallitMexicanlasagnaifyouwish,butinthiscasecorntortillassubstituteforthenoodlesandarelayeredwithbeefandbeans.
1pound(455g)groundbeef1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper1teaspoonmincedgarlic8ounces(225g)no-salt-addedtomatosauce2cups(480g)no-salt-addedcannedtomatoes1tablespoonchilipowder½teaspoonoregano½teaspooncumin12corntortillas2cups(512g)no-salt-addedkidneybeans¾cup(90g)shreddedCheddarcheese
In a skillet overmedium heat, sauté the ground beef, onion, bell pepper, andgarlicuntil thebeefisdone.Drainoffexcessfat.Addtomatosauce, tomatoes,and spices. Simmer mixture for 2 minutes. Place a layer of 4 tortillas in thebottomof a 9× 13-inch (23×33 cm)bakingpan that has been sprayedwithnonstickvegetableoilspray.Placea layerof thebeefmixtureover top, then4more tortillas, the beans, the final 4 tortillas, and the rest of the beefmixture.Bake at 350°F (180°C, gasmark 4) for 30minutes. Sprinklewith cheese andreturntoovenuntilcheesehasmelted.
Yield:6servings
Eachwith:258gwater;443calories(33%fromfat,25%fromprotein,42%fromcarb);29gprotein;17gtotalfat;7gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;47gcarb;11gfiber;5gsugar;465mgphosphorus;285mgcalcium;5mgiron;374mgsodium;884mgpotassium;863IUvitaminA;43mgvitaminE;34mgvitaminC;63mgcholesterol
ItalianDinnerSaladThis isamealonaplate. Itmaybe“only”asalad,but Iguaranteeyouwon’twalkawayfromthetablehungry.
4cups(220g)finelychoppedromainelettuce2cups(180g)finelychoppedcabbage1cup(150g)choppedgreenbellpepper1cup(150g)choppedredbellpepper8ounces(225g)drysalami,cutup2cups(328g)cookedchickpeas,drained4ounces(115g)blackolives4ounces(115g)Swisscheese,cutup½cup(50g)thinlyslicedcelery6ounces(170g)bonelesschickenbreast,cookedandchopped
Dressing½cup(160ml)oliveoil2tablespoons(28ml)redwinevinegar1teaspoon(5ml)balsamicvinegar½teaspoonmincedgarlic1teaspoonlemonjuice1tablespoon(15ml)Dijonmustard1teaspoonsugar2tablespoonsItalianseasoningteaspoonblackpepper,freshground
Divide lettuce between 6 plates. Arrange other vegetables, meats, and cheeseoverlettuce.Shakedressingingredientstogetherinajarwithascrew-toplidanddrizzleoversalads.
Yield:6servings
Eachwith:233gwater;552calories(61%fromfat,20%fromprotein,20%fromcarb);27gprotein;38gtotal fat; 11g saturated fat; 22gmonounsaturated fat; 4gpolyunsaturated fat; 28g carb;7g fiber;4gsugar; 347mg phosphorus; 280mg calcium; 4mg iron; 1218mg sodium; 638mg potassium; 3092 IUvitaminA;43mgvitaminE;75mgvitaminC;70mgcholesterol
AsianChickenSoupThisisaneasy-to-makesoupthatcancookwhileyouarerunningerrands.It’salittledifferentflavorthanmostsoups,whichcanbeawelcomechangeifyouaretiredofthesameoldthing.(OramItheonlyonewhogetsbored?)
2cups(140g)slicedmushrooms1½cupsslicedbokchoy1cup(160g)choppedonion1cup(130g)slicedcarrot1 pound (455 g) boneless skinless chicken breasts, cut in 1-inch (2.5-cm)pieces1cup(190g)brownrice4cups(950ml)low-sodiumchickenbroth¼cup(60ml)reduced-sodiumsoysauce1tablespoon(15ml)sesameoil½teaspoongarlicpowder1teaspoongroundginger
Placevegetablesinbottomofslowcooker.Placechickenpiecesontop.Sprinklericeovertop.Combineremainingingredientsandpourover.Cookonlowfor8to10hoursoronhighfor4to5hours.
Yield:6servings
Eachwith:322gwater;199calories(21%fromfat,47%fromprotein,32%fromcarb);24gprotein;5gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;2gpolyunsaturatedfat;16gcarb;2gfiber;3gsugar;278mgphosphorus;53mgcalcium;2mgiron;481mgsodium;596mgpotassium;4385IUvitaminA;5mgvitaminE;13mgvitaminC;44mgcholesterol
ChickenandSausagePieThisisanold-fashionedcountry-styledishwithbothchickenandsausageandacrispycornmealcrust.
2potatoes,cutin½-inch(1-cm)pieces½pound(225g)breakfastsausage½pound(225g)bonelessskinlesschickenbreasts1cup(160g)dicedonion½teaspoongarlicpowder½cup(60g)dicedcelery½cup(65g)dicedcarrot2tablespoons(16g)flour¼cup(60ml)whitewine1½cups(355ml)low-sodiumchickenbroth1teaspoonthyme1teaspoonpoultryseasoning
CornmealCrust¾cup(90g)flour½cup(70g)cornmeal¼cup(55g)unsaltedbutter2tablespoons(28ml)coldwater
Boil potatoes until just soft.Drain.Crumble the sausage and place in a large,deeppan.Addthechicken.Cookovermediumheat.Addonion,garlicpowder,celery,andcarrotandcookabout5minutesoruntilvegetablesare tender.Stirtogetherflour,wine,andbroth.Addtopanandbringtoaboil.Turnheattolow,addthyme,poultryseasoning,andpotatoesandcookuntilthickenedandbubbly.Pourinto8×8-inch(20×20cm)bakingdishandsetaside.Tomakethecrust,mix flour and cornmeal in a large bowl. Cut in butter until texture resemblescoarse meal. Sprinkle water over dough and knead with hands, adding onlyenough to make the dough form a ball. Refrigerate dough 30 minutes to 24
hours. Roll dough on a floured surface to ¼-inch (0.5 cm) thickness. Placedoughovertopoffilling.Bakepieat375°F(190°C,gasmark5)for30minutesoruntilcrustislightlybrownedandfillingisbubbly.
Yield:6servings
Eachwith:204gwater;344calories(31%fromfat,11%fromprotein,58%fromcarb);9gprotein;12gtotalfat;6gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;50gcarb;4gfiber;3gsugar;136mgphosphorus;38mgcalcium;2mgiron;114mgsodium;568mgpotassium;2113IUvitaminA;64mgvitaminE;11mgvitaminC;31mgcholesterol
ChickenandSnowPeasThis isa fairly traditionalChinese-style recipe, similar todishes likemoogoogaipan.
1pound(455g)bonelesschickenbreasts2tablespoons(16g)cornstarch,divided1eggwhite1tablespoonsherry½teaspoonwhitepepper8ounces(225g)mushrooms,sliced1½cups(355ml)low-sodiumchickenbroth1tablespoonslicedgingerroot2tablespoons(28ml)coldwater5tablespoons(75ml)oliveoil,divided¼cup(25g)slicedscallions¼cup(25g)slicedcelery4ounces(115g)snowpeas¼cup(31g)slicedwaterchestnuts1cup(70g)coarselyshreddednapacabbage
Inabowl,combine thechicken,1 tablespoonof thecornstarch, theeggwhite,sherry,andpepper.Marinateatleast15minutes.Simmermushroomsinbroth15minutes.Drainandreserveliquid.Simmergingerrootinbrothuntilreadytouse.Mixremainingcornstarchwithwater.Shakewelltothoroughlydissolve.Heat3tablespoons(45ml)oilinawokorheavyskillet.Addchickenandcook,stirring,justuntilpiecesseparateandchickenisnolongerpink.Drainintoasieveoverabowl. Add remaining oil to wok. Add scallions, celery, snow peas, waterchestnuts,mushrooms, andcabbage and stir-fry for2minutes.Removegingerpiecesfromchickenbroth.Addbrothtowok.Bringtoaboil.Returnchickentowok.Addwater-cornstarchmixture.Cook,stirring,until thickened.Serveoversteamedrice.
Yield:4servings
Eachwith:235gwater;251calories(64%fromfat,16%fromprotein,20%fromcarb);10gprotein;18gtotalfat;3gsaturatedfat;13gmonounsaturatedfat;2gpolyunsaturatedfat;13gcarb;2gfiber;3gsugar;137mgphosphorus;38mgcalcium;2mgiron;66mgsodium;474mgpotassium;473IUvitaminA;1mgvitaminE;21mgvitaminC;11mgcholesterol
ChickenCornChowderThisisagoodsoupforacoolfallday.Addbreadandyouwillhaveameal.
6potatoes,peeledanddiced1½cups(195g)slicedcarrot1cup(160g)choppedonion4cups(950ml)low-sodiumchickenbroth12ounces(340g)frozencorn2cups(280g)cooked,dicedchicken1cup(235ml)skimmilk¼teaspoongarlicpowder½teaspoonblackpepper1cup(225g)instantmashedpotatoes
Cookpotatoes,carrot,andonioninbrothuntilsoft.Addcornandchicken.Cook5minutes longer.Addmilk, garlic powder, pepper, andmashed potatoes. Stiruntilpotatoesaredissolved.Heatthrough.
Yield:6servings
Eachwith:548gwater;498calories(10%fromfat,21%fromprotein,69%fromcarb);27gprotein;6gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;2gpolyunsaturatedfat;89gcarb;9gfiber;8gsugar;391mgphosphorus;117mgcalcium;2mgiron;169mgsodium;1716mgpotassium;5617IUvitaminA;32mgvitaminE;39mgvitaminC;42mgcholesterol
Chicken-PastaStir-FryThisisanAsian-flavoreduseforleftoverchickenthatisquickandeasytomake.
2tablespoons(28ml)oliveoil1cup(160g)coarselychoppedonion1cup(150g)coarselychoppedbellpepper2cups(142g)broccoliflorets1teaspoonmincedgarlic2cups(280g)cubedcookedchicken8ounces(225g)wholewheatpasta,cooked¼cup(60ml)soysauce3tablespoons(45ml)ricewine1½tablespoons(19g)sugar1½tablespoons(25ml)Worcestershiresauce½teaspoonginger
Heat oil inwok or skillet. Sauté vegetables in hot oil until just tender. Stir inchicken and pasta.Mix together remaining ingredients and stir in until meat,pasta,andvegetablesarewellcoated.
Yield:4servings
Eachwith:128gwater;343calories(20%fromfat,13%fromprotein,67%fromcarb);11gprotein;8gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;4gpolyunsaturatedfat;59gcarb;6gfiber;8gsugar;219mgphosphorus;57mgcalcium;3mgiron;972mgsodium;470mgpotassium;2238IUvitaminA;0mgvitaminE;94mgvitaminC;0mgcholesterol
ChickenPolynesianThis variation of sweet-and-sour chicken is made different by the citrus fruitsectionsinthesauce.
2chickenbreasts,halved4chickenthighs1grapefruit3oranges½cup(120ml)lightcornsyrup¼cup(60ml)mustard¼cup(60ml)cidervinegar¼teaspoonTabascosauceteaspoonginger
2teaspoonscornstarch1tablespoon(15ml)water9ounces(255g)crushedpineapplecup(36g)sliveredtoastedalmonds
Placechickenskinsidedowninshallowbakingdish.Sectiongrapefruit,holdingoverbowltocatchjuice.Measurejuice.Sectionoranges,addingenoughorangejuicetograpefruitjuicetomake½cup(120ml).Insaucepan,blendcornsyrup,mustard,vinegar,Tabasco,ginger, and fruit juices.Addcornstarchmixedwithwater;bringtoboil.Boil5minutes,stirringconstantly.Brushchickenwiththismixture. Bake at 350°F (180°C, gas mark 4) for 1 hour, basting with sauceoccasionally and turning once. Add crushed pineapple, orange and grapefruitsections, and almonds to remaining sauce. Heat; pour over chicken for last 5minutesofbakingtime.
Yield:8servings
Eachwith:159gwater;223calories(22%fromfat,19%fromprotein,59%fromcarb);11gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;34gcarb;3gfiber;19gsugar;97mgphosphorus;62mgcalcium;1mgiron;39mgsodium;341mgpotassium;573IUvitaminA;4mgvitaminE;54mgvitaminC;26mgcholesterol
TIPServeoverbrownrice.
Indian-FlavoredChickenThisissimilartotherecipeforcountrycaptainsoup,acurriedchickendishthatsupposedlycametoEnglandoriginallyfromIndia.ThecurrypowderIusemostoften is a Blue Mountain brand from Jamaica that I get at a local Hispanicmarket. It’s milder than most Asian curries, so if you can’t find somethingsimilar,youmaywanttoreducetheamount.
6chickenthighs2cups(480g)no-salt-addedcannedtomatoes1cup(160g)choppedonion½teaspoongarlicpowder1cup(130g)frozenpeas1½tablespoonscurrypowder
Placechickenina9×13-inch(23×33cm)bakingdish.Mixotheringredientstogetherandpouroverchicken.Bakeat350°F(180°C,gasmark4)untilchickenisdone,about45minutes.
Yield:6servings
Eachwith:152gwater;100calories(18%fromfat,41%fromprotein,41%fromcarb);11gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;11gcarb;3gfiber;4gsugar;119mgphosphorus;49mgcalcium;2mgiron;67mgsodium;340mgpotassium;696IUvitaminA;8mgvitaminE;12mgvitaminC;34mgcholesterol
ItalianChickenSoupHere’sonemorecook-aheadmealforyourslowcooker.Thisoneisgoodeitherasafullmealorjusttohaveonhandforlunches.
1pound(455g)bonelesschickenbreasts,cubed4cups(950ml)low-sodiumchickenbroth2cups(480g)low-sodiumtomatoes4ounces(115g)mushrooms,sliced½cup(65g)slicedcarrot½cup(56g)slicedzucchini½cup(62g)frozengreenbeans6ounces(170g)frozenspinach½teaspoongarlicpowder1teaspoonbasil½teaspoonoregano
Combineingredientsandplaceinslowcooker.Coverandcookonlow8to10hoursoronhigh4to5hours.
Yield:6servings
Eachwith:305gwater;78calories(17%fromfat,40%fromprotein,43%fromcarb);9gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;10gcarb;3gfiber;4gsugar;133mgphosphorus;73mgcalcium;2mgiron;101mgsodium;568mgpotassium;5706IUvitaminA;1mgvitaminE;23mgvitaminC;7mgcholesterol
MoussakaThisvariationofthetypicalGreekdishusesgroundturkeyratherthanthemorecommonlamb.
1½pounds(675g)eggplant,peeledandsliced½pound(225g)groundturkey1cup(160g)choppedonion2teaspoonsmincedgarlic½teaspooncinnamon½teaspoonoregano1cup(235ml)low-sodiumchickenbrothcup(110g)cookedrice
8ounces(225g)no-salt-addedtomatosauce2tablespoons(28g)unsaltedbutter¼cup(30g)wholewheatpastryflour1½cups(355ml)skimmilk2eggs,beaten¼teaspoonnutmeg
Coatashallow2-quart(2-L)bakingdishwithnonstickvegetableoilspray.Bring3 cups (710ml)water to boil in a largenonstick skillet.Add eggplant, cover,reduce heat, and simmer 10 minutes or until crisp-tender. Remove to papertowelstodrain.Wipeskillet.Addturkey,onion,andgarlic.Cookuntilturkeyisno longer pink.Stir in cinnamon andoregano, thenbroth and rice.Cover andsimmer 10minutes, stirring 2 or 3 times. Stir in tomato sauce. Remove fromheat.Meltbutterina2-quart(2-L)saucepan.Whiskinflourandcook,stirring1to 2 minutes, without lettingmixture brown. Gradually whisk in milk. Cook,whisking constantly, 4 to 5minutes until thickened and smooth.Whisk aboutone-thirdofthehotmixtureintobeateneggsandthenwhisktheeggmixtureintothe remaining sauce. Remove from heat; stir in nutmeg. Heat oven to 350°F(180°C,gasmark4).Toassemble:Coverbottomofpreparedbakingdishwithhalf the eggplant slices. Spoon on all the filling and cover with remaining
eggplant.Pouronsauce.Bake20to25minutesoruntilhotandbubblyandtopislightlygolden.
Yield:4servings
Eachwith:429gwater;399calories(25%fromfat,22%fromprotein,53%fromcarb);23gprotein;11gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;54gcarb;9gfiber;9gsugar;378mgphosphorus;217mgcalcium;4mgiron;434mgsodium;1072mgpotassium;755IUvitaminA;143mgvitaminE;12mgvitaminC;155mgcholesterol
Slow-CookerChickenCurryI’m fond of curries. Theymake a particularly nice slow-cookermeal becausetheyfill thehousewithsuchagreataromaforyoutocomehometo.Thisonecallsforanumberofspicesthataretypicalofcurrypowder.
5mediumpotatoes,diced1cup(150g)coarselychoppedgreenbellpepper1cup(160g)coarselychoppedonion1pound(455g)bonelesschickenbreasts,cubed2cups(480g)no-salt-addedcannedtomatoes1tablespooncoriander1½tablespoonspaprika1tablespoonginger¼teaspoonredpepperflakes½teaspoonturmeric¼teaspooncinnamonteaspooncloves
1cup(235ml)low-sodiumchickenbroth2tablespoons(28ml)coldwater4tablespoons(32g)cornstarch
Placepotatoes,bellpepper,andonioninslowcooker.Placechickenontop.Mixtogethertomatoes,spices,andchickenbroth.Pouroverchicken.Cookonlow8to10hoursoronhigh5to6hours.Removemeatandvegetables.Turnheattohigh. Stir cornstarch into water. Add to cooker. Cook until sauce is slightlythickened, about 15 to 20 minutes. Stir meat and vegetables into thickenedsauce.
Yield:5servings
Eachwith:440gwater;351calories(4%fromfat,12%fromprotein,84%fromcarb);11gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;76gcarb;8gfiber;7gsugar;202mgphosphorus;78mgcalcium;3mgiron;54mgsodium;1407mgpotassium;1352IUvitaminA;1
mgvitaminE;61mgvitaminC;9mgcholesterol
TIPIfyouhaveafavoritecurrypowderontheshelf,youcansubstituteacoupleoftablespoonsofthatfortheotherspices.
TurkeyVegetableSautéThisturkeyandvegetablesaucehasjustahintofMexicanflavor.Iparticularlylikethisoneoverwholewheatspaghetti,butit’salsogoodoverbrownrice.
1pound(455g)groundturkey1cup(160g)onion,cutinrings1cup(130g)slicedcarrot½cup(50g)slicedcelery½cup(75g)chunkedgreenbellpepper4ounces(115g)mushrooms,sliced½teaspooncumin½teaspoongarlicsalt1cup(180g)choppedtomato15blackolives,halved3sliceslow-sodiumbacon,cookedandbrokenintopieces(optional)
Brownturkey.Addonion,carrot,celery,bellpepper,andmushrooms;addcuminandgarlicsaltandcookovermediumheatuntilvegetablesarecrisp-tender.Addtomatoes,olives,andbaconandheatthrough.
Yield:6servings
Eachwith:161gwater;197calories(32%fromfat,52%fromprotein,17%fromcarb);25gprotein;7gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;2gfiber;3gsugar;226mgphosphorus;50mgcalcium;2mgiron;217mgsodium;521mgpotassium;3873IUvitaminA;0mgvitaminE;20mgvitaminC;62mgcholesterol
ChowderfromtheSeaThisonecameaboutonaweekendwhenIdidn’twanttospendmydaycookingandIkneweveryonewasgoingtobeavailablefordinneratadifferenttime.Theanswer…theslowcookerandafishandshrimpsoupthatpeoplecouldladleupwhenevertheywereready.
½pound(225g)codorotherwhitefish,cubed½pound(225g)shrimp,peeled4potatoes,shredded1cup(110g)shreddedcarrot½cup(80g)finelychoppedonion½cup(75g)finelychoppedredbellpepper½cup(60g)finelychoppedcelery2cups(475ml)low-sodiumchickenbroth1cup(235ml)skimmilk1teaspoonseafoodseasoning
Placefishandshrimpinslowcooker.Addvegetables.Pourbrothovermeatandvegetables.Addmilkandseasoning.Stirtomix.Cookonlow8to10hours.
Yield:6servings
Eachwith:378gwater;289calories(5%fromfat,30%fromprotein,65%fromcarb);22gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;48gcarb;5gfiber;4gsugar;295mgphosphorus;115mgcalcium;2mgiron;186mgsodium;1161mgpotassium;4209IUvitaminA;55mgvitaminE;35mgvitaminC;91mgcholesterol
NiçoiseSaladThismain-dishsalad letsdinerschoose their ingredients fromacentralplatter.TheingredientsaretypicalofthetypeofsaladservedinNice,France.
1ounce(28g)anchovies,minced2teaspoonsDijonmustard3tablespoons(45ml)redwinevinegar¼cup(60ml)oliveoil4cups(20g)butterlettuce1cantuna,drained2eggs,hardcookedandhalved1largetomato,cutintowedges2mediumpotatoes,peeled,cooked,andsliced½cup(50g)greenbeans,cooked,drained,andcooled½cup(75g)slicedandsliveredgreenbellpepper½cup(80g)redonion,cutinrounds½cup(50g)blackolives,drained½cup(35g)thinlyslicedmushrooms14ounces(400g)artichokehearts,drained½cup(17g)alfalfasprouts
Combinefirst4ingredientstomakedressing.Lineaplatterwithbutterlettuce.Place tuna in center.Arrange rest of ingredients in groups around tuna.Eitherserve as a salad or stuff pita bread halves with any ingredients from platter.Drizzlewithdressing.
Yield:4servings
Eachwith:465gwater;459calories(40%fromfat,21%fromprotein,39%fromcarb);25gprotein;21gtotal fat; 4g saturated fat; 13gmonounsaturated fat; 3gpolyunsaturated fat; 47g carb;11g fiber;6gsugar; 394mg phosphorus; 130mg calcium; 5mg iron; 568mg sodium; 1630mg potassium; 2695 IUvitaminA;42mgvitaminE;47mgvitaminC;143mgcholesterol
ShrimpandCornChowderThissouptastesricherthanitis,withlowfatandanicedoseoffiber.
2sliceslow-sodiumbacon,cutin½-inch(1cm)pieces1cup(160g)choppedonion¼cup(25g)slicedcelery6potatoes,cutin½-inch(1cm)pieces12ounces(340g)frozencorn4cups(950ml)low-sodiumchickenbroth¼cup(30g)wholewheatpastryflour12ounces(340g)shrimp¼teaspoonwhitepepper½teaspoonthyme2cups(475ml)skimmilk
CookbaconinDutchoven,stirringfrequently,untilcrisp.Stirinonion,celery,potatoes,andcorn.Cook5to6minutes,stirringoften,untilonionandceleryaresoft. Beat in broth and flour with whisk. Heat to boiling, reduce heat, andsimmerabout15minutes,untilpotatoesare soft.Stir in remaining ingredientsandcook5to6minuteslonger,untilshrimparepinkandfirm.
Yield:6servings
Eachwith:574gwater;469calories(8%fromfat,22%fromprotein,70%fromcarb);27gprotein;4gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;84gcarb;8gfiber;6gsugar;467mgphosphorus;190mgcalcium;3mgiron;236mgsodium;1614mgpotassium;420IUvitaminA;81mgvitaminE;30mgvitaminC;91mgcholesterol
VegetableandHamChowderIt’skindofhardtodescribetheflavorofthisfillingsoup.Thecumingivesitabitofasouthwesternstyle,butthenIlikecuminandaddittoallkindsofthings.
1tablespoonunsaltedbutter1cup(150g)coarselychoppedredbellpepper1cup(160g)choppedonion16ounces(455g)frozencorn1cup(235ml)low-sodiumchickenbroth4ounces(113g)ham,cubed½teaspoongroundcumin¼teaspoonwhitepepper3cups(710ml)fat-freeevaporatedmilk,dividedcup(40g)wholewheatpastryflourteaspoonTabascosauce
In largesaucepan,meltbutter;sautépepperandonionovermediumheat for5minutesoruntiltender.Stirincorn,broth,ham,cumin,andwhitepepper.Cookfor5moreminutes,stirringoccasionally,untilcorniscooked.Pour½cup(120ml)evaporatedmilkintobowl;whiskinflouruntilwellblended.Addremainingevaporatedmilk;mixwell.Slowlypourintosaucepan.Increaseheattomedium-high;cook, stirringconstantly for5minutesuntilmixturecomes toaboil andthickens.Boilfor1minute;addTabasco.
Yield:6servings
Eachwith:258gwater;260calories(17%fromfat,27%fromprotein,56%fromcarb);18gprotein;5gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;38gcarb;4gfiber;19gsugar;410mgphosphorus;388mgcalcium;2mgiron;376mgsodium;852mgpotassium;1503IUvitaminA;167mgvitaminE;40mgvitaminC;18mgcholesterol
BorschtBorschtisatraditionalRussianoreasternEuropeansoup,butoneyoudon’tseethatoftenintheUnitedStates.Whichisashame,becauseittastesgoodandhasalotofgoodnutrition.
2cups(140g)finelyshreddedcabbage½cup(80g)choppedonion16-ounce(455g)canofbeets3cups(355ml)low-sodiumchickenbroth3tablespoons(42g)unsaltedbutter2teaspoonscarawayseeds1teaspoonsugar3tablespoons(45ml)lemonjuice
Cookcabbageabout10minutesinboilingwater.Sautéonioninasouppotafewminuteswithoutbrowning.Drainandchopbeets,reservingliquid.Addchickenbrothtoonion.Whenitcomestoaboil,addcabbageandthewaterinwhichitcooked.Addchoppedbeets,butter,beetjuice,andcarawayseedsandsimmerfor10minutes.Addlemonjuice.Servewithsourcream.
Yield:6servings
Eachwith:231gwater;113calories(50%fromfat,13%fromprotein,38%fromcarb);4gprotein;7gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;12gcarb;3gfiber;7gsugar;67mgphosphorus;38mgcalcium;2mgiron;190mgsodium;306mgpotassium;229IUvitaminA;48mgvitaminE;19mgvitaminC;15mgcholesterol
CreamofBroccoliSoupIsupposethisreallyshouldbecalledcreamofvegetablesoup,butthebroccoliseemstodominate.
20ounces(560g)frozenmixedvegetables10ounces(280g)frozenbroccoli,choppedfine8sliceslow-sodiumbacon¼cup(40g)choppedonion¼cup(30g)wholewheatpastryflour4cups(950ml)skimmilk
Boil frozenmixedvegetables andbroccoli. Set aside to drain.Frybaconuntilcrispy.Setasidebacon.Pourenoughbacongreaseinsouppantocoverbottomofpan.Simmeronionuntilclear.Mixinflourandthenaddmilk.Stirwell.Addvegetables andbacon.Simmeruntil soup is thickened.Add salt andpepper totaste.Thissouphasbetterflavorwheneatenthenextday.
Yield:6servings
Eachwith:276gwater;219calories(21%fromfat,28%fromprotein,51%fromcarb);15gprotein;5gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;28gcarb;6gfiber;4gsugar;331mgphosphorus;278mgcalcium;2mgiron;363mgsodium;616mgpotassium;4907IUvitaminA;101mgvitaminE;24mgvitaminC;15mgcholesterol
FlorentineSoupThisspinachsoupisacreamydelight.Creamcheesemakesitthickerandricher.
1cup(70g)slicedmushrooms½cup(80g)choppedonion1tablespoonunsaltedbutter1tablespoonflour2cups(475ml)skimmilk12ounces(340g)freshspinach¼teaspoongarlicpowder8ounces(225g)creamcheese
Sautémushrooms and onion in butter until onion is translucent. Stir in flour.Slowly add milk while stirring. Add spinach and garlic powder. Cook untilspinach is tender. (Do not overcook!) Stir in cream cheese until melted andwarm.Youmaywanttothinwithupto1cupmoreofmilk.Servewarm.
Yield:8servings
Eachwith:125gwater;160calories(63%fromfat,16%fromprotein,20%fromcarb);7gprotein;12gtotalfat;7gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;2gfiber;1gsugar;132mgphosphorus;179mgcalcium;1mgiron;163mgsodium;319mgpotassium;5680IUvitaminA;151mgvitaminE;3mgvitaminC;36mgcholesterol
FreshTomatoMeatSauceThis recipe is a little different variation of spaghetti sauce. It makes a largebatch.You can freeze the leftovers if you like.As youmight guess, thiswasdevelopedwhenthetomatoesinthegardenwereproducinginquantity.
1pound(455g)groundbeef½pound(225g)Italiansausage1onion,chopped1greenbellpepper,chopped½pound(225g)mushrooms,sliced15tomatoes1tablespoonmincedgarlic2tablespoons(28ml)oliveoil6cansno-salt-addedtomatopaste2tablespoonsoregano1tablespoonbasil2tablespoonsparsley½cup(120ml)redwine
Crumble beef and sausage into a large skillet. Add onion, pepper, andmushrooms. Cook until meat is done. Immerse tomatoes in boiling water forabout 30 seconds. Drain, peel, and chop finely. In a large Dutch oven, sautégarlicinoliveoiluntillightlybrowned,about2minutes.Addtomatoes,tomatopaste, spices, wine, and meat/veggie mixture. Simmer slowly until desiredthickness,1to2hours.
Yield:8servings
Eachwith:180gwater;404calories(48%fromfat,26%fromprotein,26%fromcarb);26gprotein;22gtotal fat;7g saturated fat;10gmonounsaturated fat;2gpolyunsaturated fat;27gcarb;6g fiber;16gsugar; 299mg phosphorus; 79mg calcium; 6mg iron; 1253mg sodium; 1689mg potassium; 2100 IUvitaminA;0mgvitaminE;31mgvitaminC;70mgcholesterol
GazpachoThislightandrefreshingcoldsoupisperfectforasummerevening.
48ounces(1.4L)tomatojuice1cup(100g)choppedcelery1cup(180g)choppedtomato1cup(135g)choppedcucumber1cup(150g)choppedgreenbellpepper½cup(80g)finelychoppedonion½cup(50g)finelychoppedscallions¼cupfinelychoppedfreshcilantro¼cup(60ml)whitewinevinegar¼cup(60ml)lemonjuice2teaspoonsTabascosauce,totaste1tablespoon(15ml)oliveoil
Combine all of the above ingredients in large container. Serve ice cold withcroutonsandgratedParmesancheese.
Yield:4servings
Eachwith:500gwater;130calories(24%fromfat,11%fromprotein,65%fromcarb);4gprotein;4gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;4gfiber;16gsugar;105mgphosphorus;74mgcalcium;2mgiron;78mgsodium;1148mgpotassium;2463IUvitaminA;0mgvitaminE;110mgvitaminC;0mgcholesterol
NewEnglandCornChowderThisisawarmingandfillingsoup.Addanicesliceoffresh-bakedwholewheatbreadandyoucouldn’taskforabetterdinner.
3sliceslow-sodiumbacon,dicedcup(110g)choppedonion
2potatoes3cups(355ml)skimmilk15ounces(420g)creamedcorn10ounces(280g)frozencorn2tablespoons(28g)unsaltedbutter
Cookbaconpiecesinlargesouppot.Removebaconandaddonion.Sautéuntiltranslucent. Peel and dice potatoes. Bring to slow boil in separate pot for 20minutes.Warmmilkinseparatepan.Addcreamedcorntobaconandonion.Addcornandwarmmilk.Draindicedpotatoesandaddtosoup.
Yield:4servings
Eachwith:394gwater;360calories(24%fromfat,17%fromprotein,60%fromcarb);16gprotein;10gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;56gcarb;6gfiber;5gsugar;424mgphosphorus;292mgcalcium;2mgiron;194mgsodium;1441mgpotassium;715IUvitaminA;161mgvitaminE;25mgvitaminC;26mgcholesterol
Old-FashionedVegetableSoupThisisasummervegetablesoupfullofgoodthingsfromthegarden.
2cups(480g)no-salt-addedcannedtomatoes1quart(946ml)low-sodiumchickenbroth½cup(80g)choppedonion½cup(50g)choppedcelery2bayleaves2½teaspoonsbasil,divided½teaspoonblackpepper2cups(140g)coarselychoppedcabbage½cup(50g)cauliflower1teaspoonparsleyflakes1cupcorn1cup(130g)slicedcarrot1cup(113g)slicedzucchini2potatoes,peeledanddiced
Placetomatoesinalargepotwithbroth.Bringtoaboil.Addonionandcelery,bayleaves,1½teaspoonsbasil,andblackpepper.Coverandsimmerfor1hour.Addcabbage,cauliflower,parsley,corn,carrot,zucchini,andpotato.Coverandsimmer until vegetables are tender, 45 to 60 minutes longer. Add remainingbasil;simmer5minuteslonger.Removebayleavesbeforeserving.
Yield:8servings
Eachwith:312gwater;130calories(8%fromfat,17%fromprotein,75%fromcarb);6gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;27gcarb;4gfiber;4gsugar;138mgphosphorus;44mgcalcium;2mgiron;70mgsodium;816mgpotassium;3030IUvitaminA;0mgvitaminE;35mgvitaminC;0mgcholesterol
PumpkinSoupThissoupcanbesippedfromamugorpackedinatravelmugandtakenwithyou.
½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil½cup(90g)choppedtomato2cups(490g)pumpkin2cups(475ml)low-sodiumchickenbroth½teaspoonpaprika1½teaspoonscurrypowder
In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes. Stir in the remaining ingredients and heat to boiling. Reduce heat,cover,andsimmer10minutes,stirringoccasionally,untilvegetablesaretender.Placeinblenderandprocessuntilsmooth.
Yield:4servings
Eachwith:261gwater;86calories(22%fromfat,18%fromprotein,60%fromcarb);4gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;15gcarb;4gfiber;6gsugar;93mgphosphorus;48mgcalcium;2mgiron;44mgsodium;449mgpotassium;19380IUvitaminA;0mgvitaminE;9mgvitaminC;0mgcholesterol
PumpkinVegetableSoupThis easy soup has a lot of flavor, both from the vegetables and the currypowder. Tomake it vegetarian, substitute vegetable broth for the chicken andomitthechickenbreast.
½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil2cups(310g)mixedvegetables,frozen1canpumpkin1canno-salt-addedcannedtomatoes½cup(120ml)water1½teaspoonscurrypowder½teaspoonpaprika2cups(475ml)low-sodiumchickenbroth1cup(140g)choppedcookedchickenbreast
In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes. Stir in the remaining ingredients and heat to boiling. Reduce heat,cover,andsimmer10minutes,stirringoccasionally,untilvegetablesaretender.
Yield:4servings
Eachwith:261gwater;158calories(19%fromfat,42%fromprotein,39%fromcarb);16gprotein;3gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;15gcarb;5gfiber;4gsugar;172mgphosphorus;43mgcalcium;2mgiron;442mgsodium;396mgpotassium;4059IUvitaminA;2mgvitaminE;5mgvitaminC;30mgcholesterol
TomatoVegetableSoupThisrecipestartswithacreamoftomato-typesoupandthenaddstoittoendupwithareallygoodspicyvegetablesoup.
1cup(160g)finelychoppedonion½teaspoonfinelychoppedgarlic½cup(75g)finelychoppedgreenbellpepper1cup(235ml)low-sodiumchickenbroth½cup(115g)cannedcorn½cup(113g)cannedpeas1cup(105g)macaroni1teaspoonlow-sodiumbeefbouillon2cups(480g)no-salt-addedcannedtomatoes½cup(34g)nonfatdrymilkpowder¼teaspoonsalt-freeseasoningblend,suchasMrs.Dash¼teaspoonwhitepepper1½cups(355ml)water¼cup(34g)jalapeñopeppers,roastedandminced
Sautéonion,garlic, andbellpepperuntilwell cooked.Setaside. Ina separatepot,combinechickenbroth,juicefromcornandpeas,plusenoughwatertocookthe macaroni (close to a quart). Bring to boil. Add macaroni. Cook for 12minutes.Drain themacaroniand storebroth fornext time.Puree thebouillon,tomatoes,drymilk,seasonings,water,andsautéedonion,garlic,andbellpepper.Combinedpureedsauce,macaroni,peas,corn,andmincedjalapeñosandsimmerfor30minutes.
Yield:4servings
Eachwith:371gwater;174calories(6%fromfat,21%fromprotein,73%fromcarb);10gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;34gcarb;5gfiber;12gsugar;196mgphosphorus;168mgcalcium;2mgiron;108mgsodium;625mgpotassium;926IUvitaminA;60mgvitaminE;36mgvitaminC;2mgcholesterol
VegetablePastaSauceThispastasaucecan’tbebeat.It’slowincalories,fatfree,has3gramsoffiber,andagreatItalianflavorontopofallthat.
1cup(160g)finelychoppedonion1teaspooncrushedgarlic2teaspoonsbasil1½teaspoonsoregano1bayleaf28ounces(800g)no-salt-addedcannedtomatoes16ounces(455g)no-salt-addedtomatosauce¼teaspoonblackpepper,freshground4tablespoons(16g)choppedfreshparsley
In a large pot, heat onion, garlic, basil, oregano, bay leaf, tomatoes, tomatosauce, pepper, and parsley.Mixwell,mashing tomatoeswith a fork. Bring toboiling,reduceheat,andsimmeruncovered,stirringoccasionally,for1½hours.Removebayleaf.Serveoverwholewheatpasta.
Yield:6servings
Eachwith:218gwater;64calories(5%fromfat,14%fromprotein,81%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;3gfiber;8gsugar;61mgphosphorus;71mgcalcium;2mgiron;28mgsodium;597mgpotassium;668IUvitaminA;0mgvitaminE;28mgvitaminC;0mgcholesterol
13MainDishes:Combinations
Combinationdishesareagreatwaytoupthefibercontent.Thischaptercontainsa number of soups, casseroles, pasta dishes, and salads. Many contain bothlegumesandvegetables,buttherearealsothosethatincorporatewholegrains.
Beef,Bean,andCabbageStewThisisanotherrecipebasedononesentinbyanewslettersubscriber.Itmakesagreatmealwithcornbreadandasalad.
1pound(455g)leangroundbeef½cup(80g)choppedonion1cup(70g)coleslawmixorshreddedcabbage2cups(480g)cannedno-salt-addedcannedtomatoes2cups(342g)cookedMexicanbeans1cup(235ml)water
Breakbeefupintofinepiecesandbrownwiththechoppedonionandslawmixorcabbageuntil thevegetablesbecomeclear.Add tomatoes,beans,andwater.Bringtoboilandsimmer10minutestoblendtheflavors.
Yield:5servings
Eachwith:265gwater;345calories(39%fromfat,35%fromprotein,25%fromcarb);30gprotein;15gtotalfat;6gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;8gfiber;3gsugar;268mgphosphorus;95mgcalcium;5mgiron;83mgsodium;818mgpotassium;132IUvitaminA;0mgvitaminE;18mgvitaminC;73mgcholesterol
MexicanBeefSaladThisisakindoftacosaladwithoutthetortillas,thismakesagreatlightdinnerforahotday.
1pound(455g)groundbeef,extralean½cup(80g)choppedonion1tablespoonchilipowder2teaspoonsoregano½teaspooncumin1cup(100g)cookedkidneybeans,drainedandrinsed1pound(455g)chickpeas,drainedandrinsed1cup(180g)dicedtomato2cups(110g)iceberglettuce½cup(58g)shreddedCheddarcheese
Cookgroundbeefandonioninaskilletovermedium-highheatuntilbeefisnolongerpink,10to12minutes.Drain.Stirinchilipowder,oregano,andcumin.Cook for 1minute.Mix in beans, chickpeas, and tomato. Portion lettuce ontoservingplates.Topwithshreddedcheese.Thentopwithbeefmixture.
Yield:4servings
Eachwith:263gwater;601calories(42%fromfat,27%fromprotein,31%fromcarb);41gprotein;28gtotalfat;12gsaturatedfat;11gmonounsaturatedfat;3gpolyunsaturatedfat;47gcarb;15gfiber;8gsugar; 525mg phosphorus; 242mg calcium; 8mg iron; 213mg sodium; 1071mg potassium; 1284 IUvitaminA;43mgvitaminE;11mgvitaminC;96mgcholesterol
MexicanSpaghettiPieThis isaMexican-flavoredversionofspaghettipie.Thekidneybeansprovideextrafiberaswellasflavor.
12ounces(342g)wholewheatspaghetti4tablespoons(55g)unsaltedbutter¼cup(25g)gratedParmesancheese4eggs,beaten½cup(80g)choppedonion1pound(455g)groundbeef2cups(200g)cookedkidneybeans,drained2cups(480g)no-salt-addedcannedtomatoes6ounces(170g)no-salt-addedtomatopaste4ounces(115g)cannedgreenchiles,chopped2tablespoonschilipowder1teaspooncumin½cup(60g)shreddedMontereyJackcheese
Cookanddrainspaghettiand letcool slightly.Stir inbutter,Parmesancheese,and eggs. Spread into the bottom of a large baking dish coatedwith nonstickvegetable oil spray. Brown onion and ground beef. Stir in kidney beans,undrainedtomatoes,andtomatopaste.Addchoppedgreenchiles,chilipowder,andcumin.Simmerfor30minutes.Pourmeatmixtureoverpastainbakingdish.Topwiththeshreddedcheese.Bakeina350°F(180°C,gasmark4)ovenfor30to40minutesoruntilbrown.
Yield:8servings
Eachwith:152gwater;607calories(27%fromfat,25%fromprotein,48%fromcarb);36gprotein;17gtotalfat;8gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;68gcarb;17gfiber;6gsugar;530mgphosphorus;236mgcalcium;9mgiron;232mgsodium;1332mgpotassium;1345IUvitaminA;106mgvitaminE;14mgvitaminC;183mgcholesterol
TIPIfyoulikethingsspicier,addsomeredpepperflakesalongwiththeotherspices.
SouthwesternVegetableStewThisstewevokesnotjusttheflavorofMexico,butalsothatofthesouthwesternNative American tribes with the use of squash and corn. It’s delicious withcornbread.
¾cup(120g)choppedonion½teaspoonfinelychoppedgarlic2tablespoons(28ml)vegetableoil1cup(150g)redbellpepper,cutintostrips½cup(72g)poblanochiles,seededandcutintostrips1jalapeñopepper,seededandchopped1cup(140g)cubedacornsquash4cups(950ml)low-sodiumchickenbroth½teaspoonblackpepper½teaspoongroundcoriander1cup(113g)thinlyslicedzucchini1cup(113g)thinlyslicedyellowsquash10ounces(280g)frozencorn2cups(342g)cookedpintobeans,drained
Cookandstironionandgarlicinoilin4-quart(4L)Dutchovenovermediumheat until onion is tender. Stir in bell pepper, poblano, and jalapeño.Cook 15minutes. Stir in squash, broth, black pepper, and coriander. Heat to boiling;reduceheat.Coverandsimmeruntilsquashistender,about15minutes.Stirinremaining ingredients. Cook uncovered, stirring occasionally, until zucchini istender,about10minutes.
Yield:6servings
Eachwith:336gwater;220calories(24%fromfat,19%fromprotein,57%fromcarb);11gprotein;6gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;34gcarb;8gfiber;5gsugar;199mgphosphorus;58mgcalcium;2mgiron;57mgsodium;759mgpotassium;1001IUvitaminA;0mgvitaminE;54mgvitaminC;0mgcholesterol
ItalianOvenChowderThis Italian dish, halfway between a soup and a casserole, cooks in the ovenwhileyoudootherthings.Thecheeseandcreammakethisveryrichtasting.
1cup(113g)slicedzucchini1½cups(240g)slicedonion2cups(328g)cookedchickpeas2cups(480g)no-salt-addedcannedtomatoes,chopped1½cups(355ml)drywhitewine2teaspoonsmincedgarlic1teaspoonbasil1bayleaf2ounces(55g)shreddedMontereyJackcheese2ounces(55g)gratedRomanocheese1cup(235ml)whippingcream
Combine zucchini, onion, chickpeas, tomatoes and their liquid, wine, garlic,basil,andbayleafin3-quart(3L)bakingdish.Coverandbakeat400°F(200°C,gasmark6)for1hour,stirringoncehalfwaythrough.Seasontotastewithsaltandpepper.Stirincheesesandcream.Bake10minuteslonger.Removebayleafbeforeserving.
Yield:6servings
Eachwith:258gwater;309calories(42%fromfat,16%fromprotein,42%fromcarb);11gprotein;13gtotalfat;7gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;5gfiber;5gsugar;245mgphosphorus;257mgcalcium;2mgiron;427mgsodium;485mgpotassium;480IUvitaminA;81mgvitaminE;17mgvitaminC;40mgcholesterol
TacoSaladThisrecipeisamealinitself.Andyoucouldn’taskformoreflavor.
1pound(455g)groundbeef1tablespoontacoseasoning2cups(110g)shreddedlettuce6ounces(170g)cornchips2cups(504g)refriedbeans1cup(180g)choppedtomato½cup(80g)choppedonion½cup(75g)choppedgreenbellpepper½cup(115g)sourcream½cup(130g)salsa
Brownthegroundbeefwiththetacoseasoning.Drain.Layerlettuce,chips,beef,beans,tomato,onion,andpepper.Topwithsourcreamandsalsa.
Yield:4servings
Eachwith:318gwater;523calories(39%fromfat,25%fromprotein,36%fromcarb);33gprotein;23gtotal fat; 10g saturated fat; 9gmonounsaturated fat; 2gpolyunsaturated fat; 48g carb;11g fiber;4gsugar; 438 mg phosphorus; 183 mg calcium; 5 mg iron; 538 mg sodium; 1006 mg potassium; 842 IUvitaminA;50mgvitaminE;31mgvitaminC;92mgcholesterol
TexasCornbreadSkilletMealThis makes a nice meal-in-a-pot sort of dinner. I’ve also made a meatlessvariationofitforlunchthatwaseverybitasgood.
1pound(455g)groundbeef1cup(160g)choppedonion1tablespoonmincedgarlicclove2cups(480g)no-salt-addedcannedtomatoes2cups(344g)cookedblack-eyedpeas,drained1½teaspoonsCajunseasoning½cup(70g)cornmeal½cup(62g)flour1tablespoonbakingpowder1egg½cup(120ml)skimmilk
Ina largecast-ironorovenproofskillet,browngroundbeef,onion,andgarlic.Addundrainedtomatoes,black-eyedpeas,andseasoning.Stirwell.Inaseparatebowl,combinecornmeal, flour,andbakingpowder.Stireggandmilk togetherand then stir intodry ingredients.Topmeatmixturewithcornbreadbatter andcook in 425°F (220°C, gas mark 7) oven about 20 to 25 minutes or untilcornbreadisgoldenbrown.
Yield:4servings
Eachwith:311gwater;608calories(32%fromfat,28%fromprotein,39%fromcarb);43gprotein;22gtotalfat;8gsaturatedfat;9gmonounsaturatedfat;2gpolyunsaturatedfat;60gcarb;9gfiber;9gsugar;494mgphosphorus;334mgcalcium;8mgiron;510mgsodium;1086mgpotassium;394IUvitaminA;41mgvitaminE;17mgvitaminC;145mgcholesterol
ChickenandBlackBeansThis is aMexican-flavored skilletmeal featuringmarinatedchickenandblackbeans.
½cup(120ml)Italiandressing½teaspooncrushedgarlic¼teaspoonredpepperflakes12ounces(340g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes2teaspoons(10ml)oliveoil1cup(150g)choppedgreenbellpepper¾cup(120g)choppedonion¾teaspoonoregano¼teaspoonblackpepper,freshground¼teaspooncumin2cups(344g)cookedblackbeans,drainedandrinsed2cups(480g)no-salt-addedcannedtomatoes¼cupchoppedfreshcilantro
Combine dressing, garlic, and red pepper. Place chicken in large glass bowl,pour dressing over chicken, cover, and refrigerate 30 to 60 minutes (orovernight).Remove chicken frommarinade, drainwell, anddiscardmarinade.Heatoilinlargeskilletovermedium-highheatuntilhot.Addchicken,cook5to7 minutes, stirring until chicken is slightly brown, spooning off any excessliquid.Addbellpepper,onion,oregano,pepper,andcumin.Cook,stirring,4to5minutesoruntilvegetablesaretender.Addblackbeansandtomatoes.Cook2to3 minutes more or until thoroughly heated. Garnish with cilantro; serveimmediately.
Yield:4servings
Eachwith:314gwater;355calories(31%fromfat,32%fromprotein,37%fromcarb);29gprotein;12gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;5gpolyunsaturatedfat;33gcarb;10gfiber;7gsugar;332mgphosphorus;90mgcalcium;4mgiron;562mgsodium;896mgpotassium;550IUvitaminA;5mgvitaminE;46mgvitaminC;49mgcholesterol
TIPServeoverrice.
Chili-ChickenStewItmayhaveaMexicanflavor,butmakenomistake—thisisrealcomfortfood.ItwillraiseyourspiritsevenfasterthanGrandma’schickennoodlesoup.
6bonelesschickenbreasts,cutin1-inch(2.5-cm)cubes1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper½teaspoonmincedgarlic1tablespoon(15ml)vegetableoil4cups(1kg)no-salt-addedstewedtomatoes,undrainedandchopped2cups(342g)cookedpintobeans,drained(173g)cupsalsa
1teaspoongroundcumin2tablespoonschilipowder¾cup(180g)fat-freesourcream½cup(50g)slicedscallions½cup(58g)shreddedCheddarcheese1avocado,diced
Cook chicken, onion, bell pepper, and garlic in hot oil in a Dutch oven untillightly browned.Add tomatoes, beans, salsa, cumin, and chili powder. Cover,reduce heat, and simmer 20 minutes. Top individual servings with remainingingredients.
Yield:6servings
Eachwith:214gwater;338calories(32%fromfat,35%fromprotein,33%fromcarb);27gprotein;11gtotalfat;4gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;26gcarb;9gfiber;3gsugar;355mgphosphorus;181mgcalcium;3mgiron;175mgsodium;840mgpotassium;1276IUvitaminA;63mgvitaminE;29mgvitaminC;65mgcholesterol
MexicanChickenandBlackBeansThisisaquickone-panmeal.Allyouneedisalittleleftoverricetohaveitonthetableinlessthanahalf-hour.
1pound(455g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes½cup(80g)choppedonion1teaspooncrushedgarlic2cups(344g)cookedblackbeans,rinsedanddrained1cup(180g)choppedtomato3tablespoons(48g)salsa,mildorhot½cup(115g)fat-freesourcream1cup(220g)cookedbrownrice1avocado,sliced
Spraylargeskilletwithnonstickvegetableoilspray;heatovermediumheatuntilhot.Sautéchicken,onion,andgarlicuntilchickeniscooked,5to8minutes.Stirinbeans,tomato,salsa,andsourcream.Cookuntilhot,1to2minutes.Seasontotastewithsaltandpepper.Serveoverrice,garnishedwithavocado.
Yield:4servings
Eachwith:290gwater;410calories(25%fromfat,36%fromprotein,39%fromcarb);37gprotein;11gtotalfat;4gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;40gcarb;12gfiber;2gsugar;450mgphosphorus;87mgcalcium;3mgiron;125mgsodium;977mgpotassium;459IUvitaminA;37mgvitaminE;16mgvitaminC;78mgcholesterol
MexicanChickenSoupThisisaflavorfulMexicanchickennoodlesoup.Serveitwithcornmealbreadforacompletemeal.
1½pounds(675g)bonelesschickenbreasts,cutinbite-sizepieces1cup(150g)greenbellpepper,cutinstrips1cup(160g)dicedonion½teaspoonmincedgarlic2cups(480g)no-salt-addedcannedtomatoes4ounces(115g)choppedgreenchiles2cups(475ml)low-sodiumchickenbroth2tablespoons(28ml)vinegar1teaspoonoregano10ounces(280g)frozencorn2cups(342g)cookedpintobeans,drained2ounces(55g)eggnoodles
Mix all ingredients together, except noodles, in Dutch oven. Simmer untilchicken is cooked through and vegetables are tender, about 30 minutes. Addnoodlesandcookuntiltheyaredone,about10minutes.
Yield:6servings
Eachwith:385gwater;304calories(8%fromfat,46%fromprotein,46%fromcarb);36gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;36gcarb;9gfiber;5gsugar;395mgphosphorus;88mgcalcium;4mgiron;188mgsodium;940mgpotassium;252IUvitaminA;7mgvitaminE;39mgvitaminC;66mgcholesterol
SmokedChickenMinestroneAlthough not a very traditional minestrone, I was just looking for somethingwithbeansinitandawaytouseupthelastofasmokedchicken.Ifyoudon’thavesmokedchicken,regularchickenwillalsowork.
½pound(225g)drycannellinibeans½pound(225g)drychickpeas2smokedchickenthighs2cups(475ml)low-sodiumchickenbroth¼cup(40g)choppedonioncup(43g)slicedcarrot
1cup(113g)slicedzucchini½teaspoongarlicpowder1teaspoonbasil1teaspoonoregano2cups(480g)no-salt-addedcannedtomatoes¼cup(25g)Parmesancheese
Soakbeansanddrain.Simmerchickeninbrothandenoughwatertocoveruntilmeat separates from bones. Cool, skim off fat, and removemeat from bones.Returnmeat to broth.Add other ingredients and simmer 1 to 1½ hours, untilbeans are tender. Add additional water as needed. Garnish with Parmesancheese.
Yield:4servings
Eachwith:386gwater;229calories(8%fromfat,33%fromprotein,59%fromcarb);20gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;35gcarb;9gfiber;5gsugar;353mgphosphorus;124mgcalcium;4mgiron;781mgsodium;914mgpotassium;2044IUvitaminA;0mgvitaminE;21mgvitaminC;17mgcholesterol
PorkandChickpeaStir-FryHereisanotherquick,tasty,nutritiousdinner.
½ pound (225 g) boneless pork loin chops, cut into 1½-inch-thick (4-cm)strips¼cup(25g)slicedscallions,withtops½teaspooncrushedgarlic2teaspoons(10ml)oliveoil1½cups(106g)broccoliflorets10ounces(280g)chickpeas,drainedandrinsed¼cup(60ml)low-sodiumbeefbroth¼cup(60ml)soysauce2teaspoonscornstarch1cup(220g)cookedbrownrice
Stir-frypork, scallions, andgarlic inoil inwokor large skillet overhighheatuntilporkisbrowned,3to5minutes.Addbroccoliandstir-fry2to3minutes.Add chickpeas and cook, covered, over medium heat until broccoli is crisp-tender, 3 to 4 minutes. Combine broth, soy sauce, and cornstarch. Stir intomixture.Cookandstiruntilthickened.Serveoverrice.
Yield:4servings
Eachwith:176gwater;287calories(22%fromfat,30%fromprotein,49%fromcarb);21gprotein;7gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;35gcarb;7gfiber;4gsugar;323mgphosphorus;69mgcalcium;3mgiron;585mgsodium;579mgpotassium;884IUvitaminA;1mgvitaminE;28mgvitaminC;36mgcholesterol
MinestronewithItalianSausage
1cup(208g)driednavybeans4cups(950ml)low-sodiumchickenbroth2quarts(1.9L)water1pound(455g)sweetItaliansausage1½pounds(675g)cabbage
1½cups(195g)slicedcarrot2mediumpotatoes,diced2cups(480g)no-salt-addedcannedtomatoes¼cup(60ml)oliveoil1½cups(240g)dicedonion½cup(60g)dicedcelery1cup(113g)slicedzucchini½teaspoonmincedgarlic¼teaspoonblackpepper¼cupchoppedfreshparsley4ounces(115g)wholewheatpasta½cup(50g)gratedParmesancheese1½teaspoonsItalianseasoning
Cover beans with cold water. Soak overnight. Drain. Pour chicken broth andwaterintoan8-quart(8L)kettle.Addthebeans.Bringtoboiling.Reduceheatandsimmer,covered,1hour.Inmediumskillet,simmersausagegentlyinwatertocoveruntilcookedthrough,about20minutes.Drainwell.Sautéovermediumheatuntilbrownedallover.Slicesausage¼inch(0.5cm)thickonthediagonal;set aside.Wash cabbage and quarter; remove core and slice ¼ inch (0.5 cm)thick.Add to soup alongwith carrot, potatoes, and tomatoes.Cover; cook 30minutes longer. Heat oil in medium skillet. Sauté onion, stirring, about 5minutes.Addcelery,zucchini,garlic,andblackpeppertoskilletandsautéover
low heat, stirring occasionally, 20minutes.Add to beanmixturewith parsley,pasta,andItalianseasoning.Cookslowly,coveredandstirringoccasionally,30minutes.Addsausage;heatthrough.ServehotsprinkledwithParmesancheese.
Yield:10servings
Eachwith:558gwater;320calories(32%fromfat,22%fromprotein,46%fromcarb);18gprotein;12gtotalfat;3gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;7gfiber;7gsugar;269mgphosphorus;163mgcalcium;3mgiron;531mgsodium;974mgpotassium;3566IUvitaminA;6mgvitaminE;43mgvitaminC;18mgcholesterol
SausageandChickpeaSoupThisisaheartysoupwithItalianflavors.
1pound(455g)Italiansausage½teaspoonmincedgarlic1cup(160g)choppedonioncup(20g)choppedfreshparsley
¾cup(98g)slicedcarrot1cup(70g)slicedmushrooms2cups(328g)cookedchickpeas3cups(355ml)low-sodiumbeefbroth½teaspoonsage½teaspoonblackpepper
Crumble sausage and cook in 3-quart (3L) saucepan overmedium-high heat,stirringoften,untilbrowned.Addgarlic,onion,parsley,carrot,andmushrooms.Cookuntil limp.Addchickpeasandremainingingredients.Bringtoaboilandthenlowerheatandsimmercovered,about10minutes.Skimoffexcessfat.
Yield:4servings
Eachwith:395gwater;581calories(58%fromfat,18%fromprotein,24%fromcarb);26gprotein;38gtotal fat;13g saturated fat;17gmonounsaturated fat;5gpolyunsaturated fat;35gcarb;7g fiber;3gsugar; 331 mg phosphorus; 97 mg calcium; 4 mg iron; 1315 mg sodium; 815 mg potassium; 4491 IUvitaminA;0mgvitaminE;18mgvitaminC;86mgcholesterol
TunaTacosLookingforaquicklunchordinner?Theseno-cooktacosaretastyandhealthy,aswellasbeingasnaptomake.
6½ounces(184g)tuna,drainedandflakedcup(33g)choppedscallions
¼cup(65g)salsa2cups(110g)shreddedlettuce8corntacoshells1cup(164g)cookedchickpeas,drained1cup(180g)choppedtomatocup(33g)ripeolives
In amedium bowl toss together tuna, scallions, and salsa until combined. Toassembletacos:Sprinklelettuceintoeachtacoshell.Dividetunamixtureamongtacos, along with chickpeas, tomatoes, and olives. Garnish as desired withtoppings.
Yield:4servings
Eachwith:180gwater;359calories(30%fromfat,20%fromprotein,50%fromcarb);18gprotein;12gtotalfat;2gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;45gcarb;6gfiber;2gsugar;274mgphosphorus;97mgcalcium;3mgiron;509mgsodium;512mgpotassium;620IUvitaminA;3mgvitaminE;15mgvitaminC;19mgcholesterol
TIPSubstitute86-inch(15.2cm)flourtortillasforthetacoshellsifsofttacosarepreferred.
MexicanPitasIs this what they call “fusion” cooking … a mixing of cultures and tastes?Whateveryoucall it, theseMexican-flavoredpocketsandwichesareahitwitheveryonewhotriesthem.
½pound(225g)groundturkey½cup(80g)choppedonion2teaspoonstacoseasoning2cups(342g)cookedpintobeans,drained½cup(130g)salsa3wholewheatpitas,halved2cups(110g)shreddedlettuce1cup(180g)shreddedtomato½cup(58g)shreddedCheddarcheese
Brownturkeyandonioninskillet.Drain.Addtacoseasoning,beans,andsalsaandheat.Spoonmixtureintoeachpitapocket.Addlettuce,tomato,andcheese.
Yield:3servings
Eachwith:304gwater;591calories(20%fromfat,30%fromprotein,49%fromcarb);46gprotein;14gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;74gcarb;17gfiber;6gsugar;599mgphosphorus;271mgcalcium;6mgiron;622mgsodium;1206mgpotassium;1093IUvitaminA;57mgvitaminE;11mgvitaminC;81mgcholesterol
BeanandCornBurritosNotonlyare theseburritosdelicious,butalso theyprovidealmostyourwholeday’sfiberrequirementinonedish.
½cup(80g)choppedonion¼cup(38g)dicedgreenbellpepper1teaspoonmincedjalapeñopepper½teaspoonmincedgarlic1teaspoongroundcuminteaspoonwhitepepper
2cups(200g)cookedkidneybeans,drainedandmashed½cupfrozencorn,thawedanddrained4flourtortillas¾cup(90g)shreddedCheddarcheese1cup(260g)salsa¼cup(60g)fat-freesourcream¼cupchoppedfreshcilantro
Spray a nonstick skilletwith nonstick vegetable oil spray. Place overmediumheatuntil hot.Addonion,bellpepper, jalapeño, andgarlic.Sautéuntil tender.Stirincuminandwhitepepper.Cook1minute,stirringconstantly.Removefromheat;stir inmashedbeansandcorn.Spread½cup(50g)beanmixtureevenlyoversurfaceofeachtortilla.Sprinkle3tablespoonscheesedowncenterofeachtortilla.Rollup tortillas andplace seamsidedownonabaking sheet.Bakeat425°F (220°C, gasmark7) for 7 to 8minutes or until thoroughlyheated.Foreach serving, top each burritowith¼ cup (65 g) salsa and 1 tablespoon sourcream.Garnishwithfreshcilantro.
Yield:4servings
Eachwith:129gwater;551calories(19%fromfat,24%fromprotein,57%fromcarb);32gprotein;12gtotalfat;6gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;78gcarb;26gfiber;6gsugar;585mgphosphorus;394mgcalcium;9mgiron;414mgsodium;1646mgpotassium;715IUvitaminA;79mgvitaminE;16mgvitaminC;32mgcholesterol
VeggiePizzawithWholeWheatCrustThereisnothinglikehotpizza,freshfromtheoven.
1cup(120g)wholewheatflour1teaspoonyeast½cup(120ml)hotwater1tablespoon(15ml)oliveoil1cup(160g)mincedonion8ounces(225g)mushrooms,coarselychopped2tablespoons(28ml)oliveoil¼teaspoonblackpepper½teaspooncrumbledoregano6ounces(170g)pizzasauce4ounces(115g)shreddedmozzarellacheese2cups(360g)slicedtomato2ounces(55g)gratedParmesancheese
Tomakethecrust:Inasmallbowlmixflourandyeast.Withfork,stirinwaterand1tablespoonoliveoiltoformasoftdough.Coverlightlywithplasticwrap.Letriseinwarmplaceforabout30minutes.Fitintoa12-inch(30cm)pizzapancoated with nonstick vegetable oil spray, building up edges slightly. Bake at425°F(220°C,gasmark7)for10minutes.Sautéonionandmushroomsinoilinsmall skillet for 10minutes or until mushroom liquid is evaporated. Sprinklewithpepperandoregano.Spreadpartiallybakedpizzashellwiththepizzasauce.Distributeonionmixtureevenlyoversauce.Sprinklewithmozzarella.Topwithslicedtomato.SprinklewithParmesancheese.Bakeat425°F(220°C,gasmark7)for10minutesoruntilhotandbubblyandcrustisbrowned.
Yield:4servings
Eachwith:245gwater;403calories(47%fromfat,19%fromprotein,35%fromcarb);19gprotein;22gtotalfat;8gsaturatedfat;11gmonounsaturatedfat;2gpolyunsaturatedfat;36gcarb;7gfiber;6gsugar;415mgphosphorus;335mgcalcium;3mgiron;641mgsodium;758mgpotassium;1075IUvitaminA;66mgvitaminE;29mgvitaminC;35mgcholesterol
ZitiandVegetablesHere’sanupdatedversionofbakedzitithatstilltastesasgoodbutishealthier.
1tablespoon(15ml)oliveoil1cup(130g)thinlyslicedcarrot1cup(160g)slicedonion1cup(113g)slicedzucchini1cup(70g)slicedmushrooms1cup(71g)broccoliflorets4ounces(115g)shreddedMuenstercheese,divided1cup(235ml)tomatojuice1cup(140g)cookedwholewheatziti1teaspoonchoppedfreshbasil1teaspoonchoppedfreshparsleyteaspoonblackpepper
In10-inch(25cm)skilletorawokheatoil;addcarrotandcook,stirringquicklyand frequently, until carrot is tender, 1 to 2 minutes. Add onion, zucchini,mushrooms,andbroccoli;continuestir-fryinguntilvegetablesare tender-crisp.Removeskillet(orwok)fromheatandstirin2ounces(55g)cheese,thetomatojuice,ziti,basil,parsley,andpepper.Preheatovento350°F(180°C,gasmark4).Transfer macaroni mixture to 2-quart (2 L) casserole dish and sprinkle withremainingcheese.Bakeuntilcheese ismeltedandmixture isbubbly,about20minutes.
Yield:4servings
Eachwith:197gwater;279calories(39%fromfat,18%fromprotein,44%fromcarb);13gprotein;13gtotalfat;6gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;32gcarb;5gfiber;7gsugar;274mgphosphorus;258mgcalcium;2mgiron;219mgsodium;598mgpotassium;6578IUvitaminA;84mgvitaminE;39mgvitaminC;27mgcholesterol
PizzaPrimaveraYes, you read that right—Notpasta, but pizzaprimavera.Awhite-saucepizzawiththetraditionalprimaveravegetables.Trythisthenexttimeyoureallydon’twantpepperoni.
2cups(142g)broccoliflorets1cup(130g)juliennedcarrot½cupsnowpeapods,halvedcrosswise2tablespoons(16g)cornstarch8ounces(235ml)fat-freeevaporatedmilk½cup(50g)gratedParmesancheese,divided¼cup(60ml)drywhitewineteaspoongarlicpowdercup(33g)slicedscallions
2tablespoonschoppedfreshbasil½cup(60g)shreddedprovolonecheese1wholewheatpizzacrust
Cook broccoli and carrot in boilingwater 2minutes.Add snow peas; cook 1minute.Drainandrinseundercoldrunningwater;setaside.Combinecornstarchandmilk ina large saucepan; stirwell.Bring toaboil andcook2minutesoruntil thickened, stirring constantly. Remove from heat; stir in ¼ cup (25 g)Parmesan cheese and next 4 ingredients.Add broccolimixture, scallions, andbasil, tossinggently; set aside.Sprinkle provolone cheeseover prepared crust,leaving a ½-inch (1 cm) border. Spoon vegetable mixture on top of cheese.SprinklewithremainingParmesancheese.Bakeat500°F(250°C,gasmark10)for 12minutes on bottom rack of oven. Remove pizza to a cutting board; letstand5minutes.
Yield:6servings
Eachwith:98gwater;363calories(22%fromfat,19%fromprotein,59%fromcarb);17gprotein;9gtotalfat;4gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;2gfiber;6gsugar;224mgphosphorus;327mgcalcium;1mgiron;841mgsodium;360mgpotassium;4789IUvitaminA;
80mgvitaminE;30mgvitaminC;16mgcholesterol
FettuccinewithVegetablesFreshvegetablesandRomanocheesemakethepastadishspecial.
½pound(225g)asparagus2tablespoons(28g)unsaltedbutter2tablespoons(28ml)oliveoil½teaspoonmincedgarlic1cup(113g)zucchini,seedsremoved,dicedsmall¼cup(25g)thinlyslicedscallions½cup(65g)frozenpeas,defrostedanddrained¼teaspoonblackpepper8ounces(225g)wholewheatfettuccine¼cupmincedfreshparsley3tablespoonsmincedfreshchives2ounces(55g)gratedRomanocheese
Cut the asparagus on the diagonal into½-inch (1 cm) pieces. Bring a pan ofwater to a boil, add asparagus, and time for 2minutes.Drain, rinsewith coldwater,andpatdry.Inalargeskillet,heatbutterandoilovermediumheat.Addgarlic and sauté for 1 minute. Stir in zucchini and scallions, sautéing for 2minutes.Addasparagus,peas,andpepper,heatingfor2minutes.Aftercookingfettuccine, drain it andput back intohot pan.Addvegetables, parsley, chives,andcheese,stirringtocoat.
Yield:4servings
Eachwith:119gwater;402calories(37%fromfat,15%fromprotein,48%fromcarb);16gprotein;17gtotalfat;7gsaturatedfat;8gmonounsaturatedfat;1gpolyunsaturatedfat;50gcarb;3gfiber;3gsugar;322mgphosphorus;211mgcalcium;4mgiron;248mgsodium;413mgpotassium;1623IUvitaminA;60mgvitaminE;18mgvitaminC;30mgcholesterol
MexicanToppedPotatoesThesehot toppedpotatoeswithaMexicanaccentaresure tobeahitwith theyoungpeopleaswellasadults.
2bakingpotatoes½cup(115g)low-fatcottagecheese1cup(171g)cookedpintobeans,drained½cup(130g)salsa¼cup(25g)choppedscallions½cup(50g)blackolivescup(50g)slicedredbellpepper
½cup(58g)shreddedCheddarcheese
Bakepotatoes.Slitopen.Loosenpulpwithfork.Spoonovereachpotato:cottagecheese,beans,salsa,scallions,olives,bellpepper,andshreddedcheese.Returntomicrowaveoroventoreheatandmeltcheese.
Yield:2servings
Eachwith:523gwater;657calories(22%fromfat,20%fromprotein,58%fromcarb);33gprotein;17gtotalfat;8gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;98gcarb;19gfiber;7gsugar;622mgphosphorus;418mgcalcium;7mgiron;791mgsodium;2295mgpotassium;1609IUvitaminA;97mgvitaminE;109mgvitaminC;39mgcholesterol
AsparagusStrataThiscanbeeitherbreakfastordinner—fancyenoughtoserveguests,buteasyenoughtomakeoftenforfamily.
1pound(455g)asparagus6sliceswholewheatbread2cups(225g)shreddedCheddarcheese,divided1cup(150g)cubedham5eggs¾teaspoonWorcestershiresauce¼teaspoongarlicpowder1¾cups(410ml)skimmilk2tablespoons(20g)mincedonionteaspooncayenne
Cut asparagus into 1-inch (2.5 cm) pieces, drop into boiling, saltedwater andcook rapidly for 4minutes. Drain. If using frozen asparagus, thaw and drain.Trimcrustsfrombread.Fit into7×11-inch(28cm)bakingdishsprayedwithnonstickvegetableoilspray.Sprinkle1¼cups(145g)Cheddarcheeseoverthebread slices and distribute the asparagus and ham. Beat the remainingingredients, except the reserved cheese, together until blended. Pour over thelayered ingredients, cover, and refrigerate at least 8 hours or overnight. Bakeuncovered in 350°F (180°C, gas mark 4) oven for 30 minutes. Top withremainingcheeseandcontinuebakingfor10minutesuntilcenterisfirm.Allowtostandfor5minutesbeforecutting.
Yield:8servings
Eachwith:158gwater;303calories(50%fromfat,29%fromprotein,21%fromcarb);22gprotein;17gtotalfat;9gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;16gcarb;2gfiber;3gsugar;398mgphosphorus;378mgcalcium;3mgiron;576mgsodium;413mgpotassium;1051IUvitaminA;167mgvitaminE;6mgvitaminC;191mgcholesterol
ArtichokePieThisisanicemeatlessmealwithakindofItalianflavor.
3eggs3ounces(85g)creamcheesewithchives,softened¾teaspoongarlicpowder¼teaspoonblackpepper1½cups(225g)shreddedmozzarellacheese,divided1cup(250g)ricottacheese½cup(115g)low-fatmayonnaise1canartichokehearts1cup(164g)cookedchickpeas½cup(50g)slicedblackolives2ounces(55g)pimento,drainedanddiced2tablespoonsfreshparsley19-inch(23cm)pieshell,unbakedcup(33g)gratedParmesancheese
Inamixingbowl,beateggs.Stirincreamcheese,garlicpowder,andpepper.Stirin 1 cup (150 g) of the mozzarella, the ricotta, and mayonnaise. Quarter 2artichokeheartsandsetaside.Chopremainingartichokehearts;foldintocheesemixture. Fold in chickpeas, olives, pimento, and parsley. Turn mixture intopastryshell.Bakeina350°F(180°C,gasmark4)ovenfor30minutes.Topwithremainingmozzarella and the Parmesan cheese. Bake about 15minutesmoreuntilset.Letstandfor10minutes.Topwithquarteredartichokes.
Yield:8servings
Eachwith:128gwater;371calories(56%fromfat,19%fromprotein,26%fromcarb);17gprotein;22gtotalfat;8gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;23gcarb;3gfiber;2gsugar;283mgphosphorus;288mgcalcium;2mgiron;697mgsodium;282mgpotassium;841IUvitaminA;122mgvitaminE;10mgvitaminC;130mgcholesterol
Fiber-RichCasseroleThismakeseitheragreatsidedishorameatlessmeal.Itserves4asamaindishand6asasidedish.
1½cups(355ml)chickenbroth1cup(130g)thinlyslicedcarrot½cup(100g)pearlbarley2cups(200g)cookedkidneybeans,drained¼cup(40g)choppedonion¼cupfreshparsley3tablespoons(27g)bulgurteaspoongarlicpowder
¼cup(30g)shreddedCheddarcheese
Mixalltogetherexceptcheese.Putin1-quart(1L)dish.Bakecoveredat350°F(180°C,gasmark4)for50minutes.Uncover;sprinkleoncheese.Returntooventomeltcheese.
Yield:4servings
Eachwith:143gwater;477calories(9%fromfat,24%fromprotein,67%fromcarb);30gProtein;5gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;82gcarb;29gfiber;5gsugar;541mgphosphorus;223mgcalcium;9mgiron;388mgsodium;1649mgpotassium;5784IUvitamina;21mgATEvitamine;12mgvitaminc;9mgcholesterol
Yield:6servings
Eachwith:96gwater;318calories(9%fromfat,24%fromprotein,67%fromcarb);20gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;55gcarb;20gfiber;3gsugar;360mgphosphorus;148mgcalcium;6mgiron;259mgsodium;1099mgpotassium;3856IUvitaminA;14mgvitaminE;8mgvitaminC;6mgcholesterol
BrownRiceandBeansThisisasimplebutfillingandgood-tastingdish.
½cup(95g)brownrice1½cups(355ml)watercup(33g)slicedcelerycup(55g)choppedonion
½cup(75g)choppedgreenbellpepper14ounces(400g)cannedkidneybeans,drained2cups(480g)no-salt-addedcannedtomatoes¼teaspoongarlicpowderteaspoonTabascosauce
Cookriceinwateruntilwater isabsorbed.Inaskillet,cookcelery,onion,andbell pepper slowlyover lowheat about10minutes.Addbeans, tomatoes, andseasoning.Bringtoaboilandthensimmer,uncovered,about10minutes.Addcookedriceandmix.
Yield:4servings
Eachwith:324gwater;182calories(3%fromfat,23%fromprotein,74%fromcarb);11gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;35gcarb;12gfiber;4gsugar;189mgphosphorus;116mgcalcium;4mgiron;32mgsodium;729mgpotassium;253IUvitaminA;0mgvitaminE;29mgvitaminC;0mgcholesterol
BulgurCheeseBakeThismakesagreatsidedishandcanalsobeusedasafullmeatlessmeal.IthasavaguelyItalianflavorandisgoodwithtomatosauce.
2cups(475ml)water1cup(140g)bulgur1tablespoon(15ml)oliveoil1cup(160g)finelychoppedonion½teaspoonfinelychoppedgarlic½cup(90g)chopped,seededplumtomatoes2eggs½cup(120ml)skimmilk6ounces(170g)shreddedCheddarcheese10ounces(280g)frozenchoppedspinach,thawedandwelldrained
Preheatovento350°F(180°C,gasmark4).Spraya1½-quart(1.5L)casseroledishwithnonstickvegetableoilspray.Bringwatertoboilinginamedium-sizesaucepan.Addbulgur, lowerheat, andsimmer,uncovered,10minutesoruntilliquidisabsorbed.Setpanaside.Heatoilinamedium-sizeskilletovermediumheat.Addtheonionandthegarlictotheskilletandsautéfor5minutes.Stirintomatoes and sauté for 5 minutes. Stir onion mixture into the bulgur. Beattogether eggs andmilk in large bowl. Stir together with cheese, spinach, andbulgur mixture until well mixed. Spoon into the casserole dish. Bake inpreheatedovenfor30minutes.Removecasseroleand letstandfor15minutesbeforeserving.
Yield:4servings
Eachwith:302gwater;416calories(44%fromfat,21%fromprotein,34%fromcarb);23gprotein;21gtotal fat; 11g saturated fat; 8gmonounsaturated fat; 2gpolyunsaturated fat; 37g carb;10g fiber;3gsugar; 463 mg phosphorus; 501 mg calcium; 3 mg iron; 402 mg sodium; 598 mg potassium; 9332 IUvitaminA;167mgvitaminE;7mgvitaminC;164mgcholesterol
CaribbeanVegetableCurryThisisamoderatelyspicyvegetariancurrymeal,butyoucanadjusttheamountofcayennetoyourtaste.
1tablespoon(15ml)oliveoil1cup(160g)thinlyslicedonion¾teaspooncrushedgarlic1apple,peeled,cored,andchopped1½teaspoonscurrypowder1½teaspoonsgratedlemonpeel1teaspoonginger1teaspooncorianderteaspoonturmericteaspooncayennepepper
2cups(344g)cookedblack-eyedpeas,drained2cups(200g)cookedkidneybeans,cup(50g)raisins
1cup(230g)plainfat-freeyogurt3eggs,hardboiledandhalved3cups(495g)cookedrice6radishes,thinlysliced¼cup(25g)slicedscallions½cupchoppedfreshcilantro¼cup(37g)choppedpeanuts
Heat oil in skillet. Sauté onion, garlic, and apple until soft. Combine currypowder, lemon peel, ginger, coriander, turmeric, and cayenne pepper. Stir intoonion mixture. Add black-eyed peas, undrained kidney beans, and raisins.Cover;simmer5minutes.Removefromheat,stirinyogurt.Placeegghalvesonrice.Spooncurryover.Topwithradishes,scallions,cilantro,andpeanuts.
Yield:6servings
Eachwith:218gwater;524calories(12%fromfat,22%fromprotein,66%fromcarb);29gprotein;7gtotal fat;2g saturated fat;3gmonounsaturated fat;1gpolyunsaturated fat;89gcarb;22g fiber;16gsugar; 513 mg phosphorus; 238 mg calcium; 9 mg iron; 119 mg sodium; 1465 mg potassium; 495 IUvitaminA;40mgvitaminE;13mgvitaminC;119mgcholesterol
ChunkyPeaSoupThisissomethingalittlemorethanmostsplitpeasoups,withturnipsandlotsofothervegetablesaddingmorethantheusualsubstanceandflavor.
1cup(225g)driedyellowsplitpeas1cup(225g)driedgreensplitpeas7cups(1.6L)coldwater2cups(130g)slicedcarrot2cups(300g)peeled,dicedturnip2cups(320g)peeled,choppedonion1cup(100g)choppedcelery½cup(97g)rice¾pound(340g)ham
Sort and rinse peas. Add cold water, bring to boil. Cook for 1 hour. Addvegetablesandriceandcookfor1additionalhour.Cuthamintosmallcubesandaddforlast20minutesofcooking.
Yield:6servings
Eachwith:471gwater;388calories(13%fromfat,30%fromprotein,56%fromcarb);30gprotein;6gtotal fat;2g saturated fat;2gmonounsaturated fat;1gpolyunsaturated fat;56gcarb;20g fiber;12gsugar; 419 mg phosphorus; 97 mg calcium; 4 mg iron; 698 mg sodium; 1194 mg potassium; 7347 IUvitaminA;0mgvitaminE;17mgvitaminC;23mgcholesterol
CountryVegetableSoupWemadethisupasamixtogiveforChristmasoneyear,packagingallthedryingredients inaquart jar. It’savery tastyvegetariansoupas is,butyoucouldalsoaddchickenorbeefifyoulike.
½cup(98g)splitgreenpeas½cup(100g)barley½cup(96g)lentils½cup(95g)brownrice2tablespoonsparsley2tablespoonsonionflakes½teaspoonlemonpepper2tablespoonssodium-freebeefbouillon¼cup(23g)alphabetnoodles1½cups(157g)macaroni3quarts(2.8L)water½cup(50g)choppedcelery½cup(65g)slicedcarrot1cup(70g)shreddedcabbage2cups(480g)low-sodiumtomatoes
Combine all ingredients in a large soup pot and simmer until vegetables aretender,about1hour.
Yield:8servings
Eachwith:472gwater;187calories(4%fromfat,18%fromprotein,78%fromcarb);8gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;38gcarb;8gfiber;4gsugar;151mgphosphorus;49mgcalcium;2mgiron;96mgsodium;462mgpotassium;1819IUvitaminA;0mgvitaminE;22mgvitaminC;0mgcholesterol
CurriedVegetableSoupThisisslightlyspicyvegetariansoup,(DidIalreadymentionIlikecurry?)
½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil2cups(310g)broccoli,cauliflower,andcarrotmix,frozen1largepotato,cutinto1-inch(2.5cm)cubes2cups(490g)pumpkin2cups(480g)no-salt-addedcannedtomatoes½cup(120ml)water1½teaspoonscurrypowder½teaspoonpaprika2cups(475ml)low-sodiumchickenbroth
In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes.Stirintheremainingingredientsandheattoboiling.Reduceheat;coverandsimmer10minutes,stirringoccasionally,untilvegetablesaretender.
Yield:4servings
Eachwith:504gwater;225calories(13%fromfat,35%fromprotein,52%fromcarb);21gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;31gcarb;9gfiber;11gsugar;269mgphosphorus;113mgcalcium;5mgiron;129mgsodium;929mgpotassium;23269IUvitaminA;3mgvitaminE;22mgvitaminC;33mgcholesterol
Fiber-RichVegetableSoupThisisameatlesssoupthatcouldbemadevegetarianbysubstitutingvegetablebrothforthebeef.Thisrecipemakesabigpotofsoup,butitfreezeswellifyoudon’tneeditallwhenyoumakeit.
2cups(300g)choppedgreenbellpepper2cups(320g)choppedonion2tablespoons(28ml)oliveoil6cups(1.4L)water4cups(950ml)low-sodiumbeefbroth4cups(1kg)no-salt-addedcannedtomatoes,withliquid2tablespoons(30ml)lemonjuice2cups(260g)dicedcarrot1cup(164g)corn1cup(90g)choppedcabbage2cups(200g)choppedcelery1cup(113g)dicedyellowsquash1largepotato,diced2cups(200g)greenbeans1bayleaf2teaspoonsmarjoram1teaspoonthyme½teaspoonblackpepper¼teaspooncrushedredpepper½cup(30g)mincedparsley1cup(200g)pearlbarley
Inlargepot,sautégreenpepperandonioninoilabout2to3minutes.Addwater,broth, tomatoes, lemon juice, all vegetables, and all spices.Bring to lowboil,reducetosimmer.Coverandsimmer20minutes.Addbarleyandsimmer40to50minuteslonger.Removebayleafbeforeserving.
Yield:8servings
Eachwith:632gwater;247calories(16%fromfat,13%fromprotein,70%fromcarb);9gprotein;5gtotal fat; 1g saturated fat; 3gmonounsaturated fat; 1gpolyunsaturated fat; 46g carb;11g fiber;10gsugar; 196mg phosphorus; 123mg calcium; 4mg iron; 151mg sodium; 1066mg potassium; 6347 IUvitaminA;0mgvitaminE;70mgvitaminC;0mgcholesterol
HealthyChiliThis is a healthier version of chili that doesn’t suffer at all in the tastedepartment.Itislowinfat,highinfiber,butstilljustastasty.
1pound(455g)groundturkey4cups(684g)cookedpintobeans,undrained18ounces(510g)no-salt-addedtomatosauce6ounces(170g)no-salt-addedtomatopaste2cups(475ml)vegetablejuice,suchasV82tablespoonschilipowder1teaspooncumin1teaspooncinnamon½cup(70g)bulgur
Brown turkey and drain.Add remaining ingredients. Simmer 30minutes. Stiroften.
Yield:6servings
Eachwith:295gwater;410calories(12%fromfat,35%fromprotein,53%fromcarb);37gprotein;6gtotal fat; 2g saturated fat; 1gmonounsaturated fat; 2gpolyunsaturated fat; 56g carb;16g fiber;11gsugar; 438mg phosphorus; 120mg calcium; 7mg iron; 337mg sodium; 1614mg potassium; 1840 IUvitaminA;0mgvitaminE;35mgvitaminC;57mgcholesterol
TIPServewithgratedcheeseifdesiredandcornbread.
BeerVegetableSoupThissouphasa lotof flavor. It’sgoodwith justasimplebread likeFrenchorItalian.
1pound(455g)groundbeef1½cups(195g)slicedcarrot1cup(100g)slicedcelery1tablespoon(15ml)Worcestershiresauce4cups(1kg)no-salt-addedcannedtomatoes,chopped2cups(475ml)vegetablejuice,suchasV82cansbeer1teaspoononionpowder½teaspoonblackpepper½cup(100g)pearlbarley3largepotatoes,diced
InaDutchoven,brownbeef.Drainand return topot.Addnext8 ingredients.Bring to a boil, reduce heat, and simmer 1 hour. Add barley and potatoes.Simmeruntilbarleyistender,aboutanotherhour.
Yield:8servings
Eachwith:435gwater;354calories(14%fromfat,24%fromprotein,62%fromcarb);17gprotein;4gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;44gcarb;7gfiber;8gsugar;256mgphosphorus;83mgcalcium;4mgiron;275mgsodium;1360mgpotassium;4520IUvitaminA;0mgvitaminE;39mgvitaminC;39mgcholesterol
HarvestSoupThissoupisfullofflavorfromthegarden,withafiberboostfromcannedbeans.Itcooksquickly,makingiteasytopreparewhenyougethomefromwork.
1tablespoon(15ml)oliveoil2cups(320g)choppedonion1½cups(195g)thinlyslicedcarrot1cup(100g)thinlyslicedcelery1teaspoonmincedgarlic2teaspoonsItalianseasoning6cups(1.4L)low-sodiumchickenbroth3cups(710ml)vegetablejuice,suchasV8¼pound(115g)greenbeans1bayleafteaspoonblackpepper
2cups(200g)cookedkidneybeans,drained2cups(364g)cookednavybeans,drained2cups(226g)coarselychoppedyellowsquash
In6-quart(6L)Dutchovenovermediumheat,inhotoil,cookonion,carrot,andcelery with garlic and Italian seasoning until vegetables are tender. Stir inremaining ingredients except kidney beans, navy beans, and squash. Heat toboiling.Reduceheattolow;simmer30minutes.Addbeansandsquash;cook5minutesmoreoruntilsquashistender.Removebayleafbeforeserving.
Yield:8servings
Eachwith:379gwater;427calories(8%fromfat,24%fromprotein,68%fromcarb);27gprotein;4gtotal fat;1g saturated fat;2gmonounsaturated fat;1gpolyunsaturated fat;75gcarb;22g fiber;10gsugar; 509mg phosphorus; 195mg calcium; 8mg iron; 343mg sodium; 1904mg potassium; 4675 IUvitaminA;0mgvitaminE;32mgvitaminC;0mgcholesterol
TIPIf youhaveother freshvegetables like tomatoesor zucchini, theymakeagreataddition.
ItalianGardenVegetableSoupThisisavegetariansoupwithItalianflavor.
2tablespoons(28ml)oliveoil1cup(160g)choppedonion½teaspoonmincedgarlic½cup(65g)peeledandslicedcarrot½cup(50g)slicedcelery1cup(113g)slicedzucchini2cups(475ml)low-sodiumchickenbroth2cups(480g)no-salt-addedcannedtomatoes2cups(328g)cookedchickpeas½teaspoonbasil½teaspoonoregano½teaspoonblackpepper
Inlargesaucepan,heatoil.Addonion,cookinguntilsoft.Addgarlic;cookfor1minute, stirring often. Add carrot, celery, and zucchini. Cook 3minutes. Addbroth, tomatoes,chickpeas,andspices.Stir.Coverandsimmerfor10minutes.Tasteforseasonings.ServewithgratedParmesancheeseontopandcroutons,ifdesired.
Yield:6servings
Eachwith:269gwater;182calories(29%fromfat,15%fromprotein,57%fromcarb);7gprotein;6gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;6gfiber;4gsugar;134mgphosphorus;74mgcalcium;2mgiron;291mgsodium;513mgpotassium;1998IUvitaminA;0mgvitaminE;17mgvitaminC;0mgcholesterol
ItalianLentilSoupThis is a rich and hearty soup, full of flavor. Serve with Italian bread for acompletemeal.
¾cup(120g)choppedonion¾cup(75g)choppedcelery½teaspoonmincedgarlic2tablespoons(28ml)oliveoil4cups(950ml)vegetablebroth2cups(475ml)water4cups(1kg)no-salt-addedcannedtomatoes¾cup(144g)drylentils,rinsedanddrained¾cup(150g)pearlbarley½teaspoondriedrosemary,crushed½teaspoondriedoregano,crushed¼teaspoonblackpepper1cup(130g)thinlyslicedcarrot
In4-quart (4L)Dutchoven, cookonion, celery, andgarlic inoil until tender.Addbroth,water,tomatoes,lentils,barley,rosemary,oregano,andpepper.Bringtoboil;reduceheat.Coverandsimmer45minutes.Addcarrotandsimmerfor15minutesormoreuntilcarrotistender.
Yield:5servings
Eachwith:547gwater;321calories(30%fromfat,12%fromprotein,59%fromcarb);10gprotein;11gtotalfat;2gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;49gcarb;11gfiber;8gsugar;227mgphosphorus;125mgcalcium;5mgiron;999mgsodium;834mgpotassium;4616IUvitaminA;0mgvitaminE;25mgvitaminC;0mgcholesterol
ItalianVegetableSoupThisheartyItalian-flavoredsoupisfullofvegetablesandbeans.
1pound(455g)sweetItaliansausage1cup(160g)dicedonion2cups(480g)no-salt-addedcannedtomatoes,chopped8ounces(225g)no-salt-addedtomatosauce2cups(475ml)water2cups(475ml)low-sodiumbeefbroth½teaspoonbasil2cups(328g)cookedchickpeas2cups(200g)cookedkidneybeans1½cups(169g)slicedzucchini
Brown sausage, breaking up into small pieces. Drain. Cook onion untiltransparent.Put sausageandonion in largekettle.Add tomatoes,water,broth,and basil. Drain beans and add to soup. Bring to boil. Simmer and cook 30minutes.Addzucchiniandcookanother15minutes.
Yield:6servings
Eachwith:436gwater;461calories(16%fromfat,28%fromprotein,56%fromcarb);33gprotein;8gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;66gcarb;21gfiber;7gsugar;457mgphosphorus;181mgcalcium;8mgiron;753mgsodium;1603mgpotassium;313IUvitaminA;0mgvitaminE;26mgvitaminC;23mgcholesterol
TIPServewithgratedParmesancheese.
WinterDaySoupThisisjustthekindofthingyouneedwhenyoucomeinfromshovelingsnow.It’swarm,filling,anddelicious.Addabigsliceofhotbreadandyouareset.
1pound(455g)groundbeef1½cups(195g)slicedcarrot1cup(100g)slicedcelery1cup(160g)dicedonion4cups(1kg)no-salt-addedcannedtomatoes,chopped1cup(200g)pearlbarley4cups(950ml)low-sodiumbeefbroth½teaspoonblackpepper2tablespoonsdriedparsley2cups(475ml)water
Browngroundbeef in large souppot.Skimoff all fat.Addcarrot, celery, andonionandsautéforafewminutes,untilsoftened.Addtomatoes,barley,broth,pepper,parsley,andwater.Simmer1houruntilbarleyisfullycooked.
Yield:4servings
Eachwith:759gwater;526calories(20%fromfat,31%fromprotein,49%fromcarb);33gprotein;9gtotal fat; 3g saturated fat; 4gmonounsaturated fat; 1gpolyunsaturated fat; 53g carb;13g fiber;11gsugar; 394mg phosphorus; 153mg calcium; 7mg iron; 311mg sodium; 1401mg potassium; 8645 IUvitaminA;0mgvitaminE;32mgvitaminC;78mgcholesterol
LentilandBarleySoupLentil and barley make a great combination, both in terms of flavor andnutrition.This hearty soup proves that, tasting great and packing 10 grams offiberwhileremaininglowinsodiumandsaturatedfat.
¼cup(60ml)oliveoil½teaspoongarlic½cup(80g)dicedonion1cup(110g)shreddedcarrot½cup(50g)slicedcelery1teaspoonbasil3quarts(2.8L)water1pound(455g)lentils½cup(100g)pearlbarley½teaspoonblackpepper¼teaspoongarlicpowder¼cup(60ml)redwine
HeatoilinDutchoven.Addgarlic,onion,carrot,celery,andbasilandcookuntiltenderon low tomediumheat, about10 to15minutes.Addwater, cover, andbring toboil.Add lentils,barley,pepper,garlicpowder, and redwine.Reduceheatandsimmeruntilbeansaretender,about1hour.
Yield:6servings
Eachwith:566gwater;245calories(36%fromfat,15%fromprotein,49%fromcarb);9gprotein;10gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;30gcarb;10gfiber;3gsugar;192mgphosphorus;48mgcalcium;3mgiron;34mgsodium;462mgpotassium;3608IUvitaminA;0mgvitaminE;4mgvitaminC;0mgcholesterol
LentilBrownRiceSoupThisisaheartysoupoflentilsandrice.
¾cup(75g)choppedcelery¾cup(120g)choppedonion2tablespoons(28ml)oliveoil6cups(1.4L)water¾cup(144g)lentils4cups(1kg)no-salt-addedcannedtomatoes½teaspoongarlicpowder¼teaspoonblackpepper¾cup(142g)brownrice½teaspoonrosemary1tablespoon(15ml)Worcestershiresauce½cup(55g)shreddedcarrot
Sautéceleryandonioninoil inaDutchoven.Addwaterandlentils.Cook20minutes. Add remaining ingredients, except carrot. Simmer 45 to 60minutes.Addcarrot.Cook5minutesmore.
Yield:6servings
Eachwith:447gwater;199calories(24%fromfat,11%fromprotein,64%fromcarb);6gprotein;6gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;33gcarb;5gfiber;6gsugar;168mgphosphorus;80mgcalcium;3mgiron;73mgsodium;566mgpotassium;2048IUvitaminA;0mgvitaminE;22mgvitaminC;0mgcholesterol
RussianVegetableSoupThis souphasa littlebitofeverything in it, and that reallygives it a sparkofflavor.
1pound(455g)mixeddriedbeans1pound(455g)hamhocks3quarts(2.8L)water2tablespoons(28ml)oliveoil1cup(160g)dicedonion1cup(120g)dicedcelery½cup(75g)dicedgreenbellpepper1teaspooncrushedgarlic2cups(260g)dicedcarrot2cups(300g)dicedrutabaga2cups(142g)dicedbroccoli1cup(200g)pearlbarley2tablespoonsdriedparsley1tablespoonblackpepper1teaspoonbasil1teaspooncoriander1teaspoonnutmeg
Soakbeansovernight.Drainandthenaddthebeans,ham,and3quarts(2.8L)ofwater to thepot.Bring toaboil and then let it simmer foranhour. (It canberefrigerated overnight at this point to skim off fat.) Remove meat from hambonesandreturntopot.Heatoilinaskilletandsautéonion,celery,bellpepper,andgarlicuntilsoftened,about5minutes.Addtopot.Simmerforanotherhour.Addcarrot,rutabaga,broccoli,barley,andherbs.Simmerforanotherhour.
Yield:8servings
Eachwith:522gwater;421calories(14%fromfat,29%fromprotein,57%fromcarb);32gprotein;7g
totalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;62gcarb;16gfiber;7gsugar;439mgphosphorus;215mgcalcium;8mgiron;551mgsodium;1726mgpotassium;5713IUvitaminA;0mgvitaminE;42mgvitaminC;35mgcholesterol
MexicanBeanandBarleySoupThis is not quite chili and not quite bean soup, but it’s definitely good.Cornbreadismypersonalchoiceofaccompaniment.
½cup(97g)driedpintobeans½cup(125g)driedkidneybeans½cup(104g)driednavybeans½cup(97g)driedblackbeans8cups(1.9L)water½cup(100g)pearlbarley1cup(160g)choppedonion2bayleaves2teaspoonschilipowder2teaspoonscumin1teaspoonoregano½teaspoongarlicpowder
Rinseandpickoverbeans.Putintoa4-to5-quart(4to5L)heavypotandcoverwithwater.Let sit overnight.Drain.Add8cups (1.9L)ofwater.Addbarley,onion,andspices.Bringtoaboil.Reduceheattolow.Coverandsimmerfor2hours, stirring occasionally, or until beans are tender but still firm. Uncover.Increase heat to medium-low and boil, gently stirring occasionally, 45 to 60minutes,untilsoupisslightlythickened.Discardbayleavesbeforeserving.
Yield:6servings
Eachwith:363gwater;220calories(5%fromfat,21%fromprotein,74%fromcarb);12gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;13gfiber;2gsugar;229mgphosphorus;90mgcalcium;4mgiron;27mgsodium;679mgpotassium;272IUvitaminA;0mgvitaminE;4mgvitaminC;0mgcholesterol
PastaeFagioliInItalian,thismeanspastaandbeans.It’satraditionalItaliansoup.
1½cups(312g)driednavybeans6cups(1.4L)water½pound(225g)wholewheatpasta3tablespoons(45ml)oliveoil1cup(160g)choppedonion1cup(130g)slicedcarrot1cup(100g)slicedcelery½teaspooncrushedgarlic2cups(360g)tomato,peeledanddiced1teaspoondriedsage½teaspoondriedoregano¼teaspoonblackpepper
In large bowl, combine beans with 6 cups (1.4 L) cold water. Refrigerateovernight.Nextday,pourbeansandwater into6-quart (6L)kettle.Bring toaboil,reduceheat,andsimmer,covered,about3hoursoruntilbeansaretender.Stirseveraltimesduringcooking;drain,reservingabout2cupsofliquid.Cookpasta.Heatoilinalargeskillet.Sautéonion,carrot,celery,andgarlicuntilsoft(about 20 minutes). Do not brown. Add tomato, sage, oregano, and pepper.Cover and cook over medium heat, 15 minutes. In large saucepan or kettle,combinebeans,pasta,andsautéedvegetables.Add1½cups(355ml)ofreservedbeanliquid.Bringtoaboilandcover;simmer35to40minutes,stirringseveraltimesandaddingmoreliquidifneeded.
Yield:6servings
Eachwith:115gwater;400calories(18%fromfat,16%fromprotein,66%fromcarb);17gprotein;8gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;69gcarb;13gfiber;6gsugar;341mgphosphorus;120mgcalcium;5mgiron;38mgsodium;971mgpotassium;4089IUvitaminA;0mgvitaminE;12mgvitaminC;0mgcholesterol
TIPServegarnishedwithparsleyandParmesancheese.
MixedBeanSoupThisisagoodmealtofeedacrowd,andalsofreezeswell,soyoucanstoresomeforlater.
cup(69g)driednavybeanscup(83g)driedredkidneybeanscup(67g)driedbabylimabeanscup(67g)driedchickpeascup(64g)driedpintobeanscup(75g)driedsplitpeascup(64g)driedlentilscup(56g)driedblack-eyedpeascup(65g)pearlbarley
3½quarts(3.3L)water½teaspoonredpepperflakes4cups(1kg)no-salt-addedcannedtomatoes1½cups(240g)dicedonion¾teaspoonmincedgarlic½cup(60g)dicedcelery1cup(150g)dicedgreenbellpepper2tablespoonsdriedparsley1pound(455g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes1pound(455g)smokedsausage,sliced
Washbeansandbarley;drainandaddwater tocover.Soakovernightandthendrain.Addthe3½quarts(3.3.L)watertothedrainedbeanmixture.Coverandsimmeruntilbeansaretender,about1½hours.Addallotheringredientsexceptthe chicken and sausage. Simmer uncovered 1½ hours. Add chicken andsausage;simmeruntilchickenisdone.
Yield:10servings
Eachwith:556gwater;280calories(29%fromfat,33%fromprotein,38%fromcarb);23gprotein;9gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;27gcarb;7gfiber;5gsugar;222mgphosphorus;79mgcalcium;4mgiron;662mgsodium;648mgpotassium;316IUvitaminA;3mgvitaminE;32mgvitaminC;58mgcholesterol
TIPPackagesofbeanmixturescanbesubstitutedforalldifferentdriedbeans.
SpinachPestoSauceAsa delicious variationonpesto, thismakes a perfect sauce forwholewheatpasta.
10ounces(280g)frozenspinach,thawedanddrained½teaspooncrushedgarlic¼cup(25g)gratedParmesancheese¼cup(27g)almonds½cup(30g)freshparsley½cup(120ml)oliveoil¼teaspoonblackpepper,freshground
Processtheaboveingredientsinfoodprocessororblender.Serveoverpasta.
Yield:4servings
Eachwith:72gwater;345calories(85%fromfat,8%fromprotein,7%fromcarb);7gprotein;34gtotalfat;5gsaturatedfat;23gmonounsaturatedfat;4gpolyunsaturatedfat;6gcarb;4gfiber;1gsugar;130mgphosphorus;209mgcalcium;2mgiron;172mgsodium;329mgpotassium;9209IUvitaminA;7mgvitaminE;12mgvitaminC;6mgcholesterol
14SideDishesandSalads:Legumes
Just because something is a side dish doesn’t mean it can’t be a majorcontributortothefiberinyourdiet.Thisisespeciallytrueifitcontainslegumes.Ourbarbecuedbakedbeanscontain12gramsoffiberinoneside-dishserving.This chapter not only contains enough variations on baked beans to keep yougoingalongtime,but italsohassomegreatsaladideasandsomedisheswithinternationalflavorslikecurry.
BarbecuedBakedBeansThisrecipestartswithcannedporkandbeansbutthenexpandsonit togiveitthathomemadetaste.
4sliceslow-sodiumbacon,diced1cup(160g)choppedonioncup(67g)sugarcup(75g)packedbrownsugar
¼cup(60ml)ketchup¼cup(60ml)barbecuesauce1tablespoon(15ml)mustard½teaspoonblackpepper½teaspoonchilipowder16ounces(455g)porkandbeans,undrained16ounces(455g)kidneybeans,rinsedanddrained16ounces(455g)greatnorthernbeans,rinsedanddrained
Inalargeskillet,cookbaconandonionuntilmeatisdoneandonionistender.Drain any fat. Combine all remaining ingredients except beans. Add to meatmixture; mix well. Stir in beans. Place in a 2½-quart (2.5 L) casserole dishcoatedwithnonstickvegetableoil spray.Bake, covered, at 350°F (180°C,gasmark4)for1houroruntilheatedthrough.
Yield:8servings
Eachwith:147gwater;317calories(8%fromfat,17%fromprotein,74%fromcarb);14gprotein;3gtotal fat;1g saturated fat;1gmonounsaturated fat;0gpolyunsaturated fat;61gcarb;12g fiber;23gsugar;248mgphosphorus;113mgcalcium;4mgiron;446mgsodium;731mgpotassium;127IUvitaminA;0mgvitaminE;6mgvitaminC;8mgcholesterol
BrownBeansThisisafairlytraditionalbakedbeanrecipe,flavoredwithbaconandsweetenedwithbothmolassesandbrownsugar.
2½cups(483g)driedpintobeans4ounces(115g)bacon,cutup1cup(160g)choppedonion½teaspoonmincedgarlicteaspoonblackpepper
2tablespoons(40g)molasses1teaspoonWorcestershiresauce½cup(120ml)ketchup1tablespoon(15ml)vinegar½cup(115g)brownsugarteaspoondrymustard
1½tablespoonscornstarch1¼cups(295ml)coldwater
Presoakbeans inwater tocoverovernight.Bring toboiling;coverandsimmeruntil tender.Drain.Mix remaining ingredients.Addmixture to cooked beans.Placeina2½-quart(2.5L)casseroledishcoatedwithnonstickvegetablespray.Bakeabout45minutes.
Yield:6servings
Eachwith:139gwater;333calories(22%fromfat,17%fromprotein,61%fromcarb);14gprotein;8gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;7gfiber;27gsugar;228mgphosphorus;77mgcalcium;3mgiron;462mgsodium;710mgpotassium;195IUvitaminA;2mgvitaminE;7mgvitaminC;21mgcholesterol
ChiliBeansThesearegoodeitherbythemselvesorasanadditiontochiliorotherdishes.
1cup(194g)driedblackbeans1cup(167g)driedblack-eyedpeas1hamhock3cups(355ml)low-sodiumchickenbroth1½tablespoonschilipowder1tablespooncumin
The night before, cover beans and peas with water and let stand to soften.Preheatoven to275°F(140°C,gasmark1).Combinebeans,hamhock,broth,and spices in a heavy 2-quart (2 L) ovenproof pot overmedium heat. Cover,bringtoaboil,andplaceintheoven.Checkthebeansevery30minutesandadd½cupmore broth each time if all the liquid has been absorbed.Cook for 1½hoursoruntilbeansaresoft.
Yield:6servings
Eachwith:155gwater;113calories(17%fromfat,28%fromprotein,55%fromcarb);8gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;17gcarb;5gfiber;2gsugar;127mgphosphorus;34mgcalcium;2mgiron;102mgsodium;376mgpotassium;592IUvitaminA;0mgvitaminE;2mgvitaminC;2mgcholesterol
CowboyPintoBeans
4cups(950ml)water2cups(386g)driedpintobeans½cup(80g)choppedonion1teaspooncumin½teaspooncrushedgarlic¼cup(60ml)oliveoil1slicelow-sodiumbacon
Mixthewater,beans,andonionina4-quart(4L)Dutchoven.Coverandheattoboiling.Boil2minutesandremovefromtheheat;letstandfor1hour.Addjustenoughwatertothebeanstocover.Stirintheremainingingredientsandheattoboiling.Cover and reduce the heat.Boil gently, stirring occasionally, until thebeans are very tender, about 2 hours (add water during the cooking time ifnecessary);drainthebeans.
Yield:6servings
Eachwith:177gwater;317calories(29%fromfat,18%fromprotein,52%fromcarb);14gprotein;10gtotalfat;2gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;10gfiber;2gsugar;277mgphosphorus;84mgcalcium;4mgiron;28mgsodium;932mgpotassium;5IUvitaminA;0mgvitaminE;5mgvitaminC;1mgcholesterol
CreoleBeansThesebeansareatasteofNewOrleansandaregreatwithblackenedchickenorfish.
¼cup(25g)slicedcelery¼cup(40g)coarselychoppedonion¼cup(38g)choppedgreenbellpepper1teaspoonunsaltedbutter2cups(480g)no-salt-addedcannedtomatoesteaspoongarlicpowderteaspoonblackpepper
1¼cups(228g)cookednavybeans
Cookcelery,onion,andbellpepperinbutteruntiltender,about5minutes.Breakuplargepiecesoftomatoes.Addtomatoesandseasoningstocookedvegetables.Bringtoaboil.Addbeansandreturntoaboil.Reduceheat,cover,andsimmergently until flavors are blended and liquid is reduced, about 30 minutes. Stiroccasionallytopreventsticking.
Yield:2servings
Eachwith:347gwater;231calories(11%fromfat,19%fromprotein,70%fromcarb);12gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;15gfiber;8gsugar;223mgphosphorus;165mgcalcium;5mgiron;43mgsodium;991mgpotassium;472IUvitaminA;16mgvitaminE;39mgvitaminC;5mgcholesterol
ItalianBeanBakeThis isa reallyniceItaliansidedish. Ifyoucan’t findcannellinibeans,whichareawhitekidneybean,youcansubstituteotherwhitebeanssuchasnavyorgreatnorthern.
3cups(300g)cookedcannellinibeans,drained¾cup(90g)wholewheatbreadcrumbs½cup(80g)choppedonion2tablespoonsgratedRomanocheese1teaspoonmincedgarlic½teaspoonbasil¼teaspoonoreganoteaspoonthymeteaspoonblackpepper
3tablespoonsgratedParmesancheese
Preheatovento350°F(180°C,gasmark4).Coata2-quart(2L)casseroledishwith nonstick vegetable oil spray. In a bowl, combine all ingredients exceptParmesancheese.Pourintoprepareddish.Coverandbake30minutes.SprinklewithParmesancheese;cookuncovered30minutesmoreuntilcheeseismelted.
Yield:8servings
Eachwith:57gwater;147calories(15%fromfat,24%fromprotein,61%fromcarb);9gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;23gcarb;5gfiber;1gsugar;174mgphosphorus;132mgcalcium;2mgiron;94mgsodium;304mgpotassium;33IUvitaminA;6mgvitaminE;2mgvitaminC;6mgcholesterol
NewEnglandBakedBeansThese are traditional New England-style baked beans sweetened with maplesyrupandslowcooked.
1pound(455g)navybeans6cups(1.4L)water2slicesbacon,cutin1-inch(2.5-cm)cubes1cup(160g)choppedonioncup(160ml)maplesyrup
3tablespoons(60g)molasses
Mix all ingredients in a bean pot or ovenproof casserole dish. Bake at 275°F(140°C,gasmark1)for5hours.
Yield:6servings
Eachwith:327gwater;235calories(6%fromfat,12%fromprotein,83%fromcarb);7gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;50gcarb;4gfiber;29gsugar;127mgphosphorus;95mgcalcium;2mgiron;416mgsodium;501mgpotassium;2IUvitaminA;0mgvitaminE;3mgvitaminC;3mgcholesterol
RancherBeansThisisjustthesortofthingyou’dwantfordinnerafteradayridingfencesontheranch—somethinghot,spicy,andfilling.
8slicesbacon2jalapeñopeppers,seededandchopped½teaspoonchoppedgarlic1cup(160g)choppedonion¼cup(60ml)beer1tablespoon(15ml)redwinevinegar4cups(684g)cookedpintobeans,drained6ounces(170g)no-salt-addedtomatopaste
Heat theoven to375°F(190°C,gasmark5).Cook thebacon inaskilletuntilcrisp and then stir in the jalapeños, garlic, and onion. Cook and stir until theonion is tender and then drain the excess fat. Mix the bacon mixture andremaining ingredients in a 2-quart (2 L) casserole dish coated with nonstickvegetable oil spray.Bakeuncovered, stirringonce, until the beans are hot andbubbly,about45minutes.
Yield:6servings
Eachwith:134gwater;261calories(18%fromfat,24%fromprotein,58%fromcarb);16gprotein;5gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;12gfiber;5gsugar;259mgphosphorus;71mgcalcium;3mgiron;278mgsodium;898mgpotassium;474IUvitaminA;1mgvitaminE;11mgvitaminC;12mgcholesterol
RefriedBeansThismakes abigbatchof refriedbeans.Theuseof the slowcookermakes iteasytoprepare.Theyfreezeverynicely,soyoucanpacksomeawayforthenexttime.Theflavorisfairlytraditional(despitetheratheruntraditionalcoffeeintheingredients)andnottoospicyatall.
1pound(455g)pintobeans4cups(940ml)water1cup(235ml)coffee1teaspoonmincedgarlic1cup(160g)dicedonion1tablespooncumin2teaspoonschilipowder1½teaspoonsoregano
Rinsebeansandplaceinalargebowlcoveredwithwaterovernight.Drainandplaceinslowcookeralongwithremainingingredients.Stirwell,cover,andcook8 to10hoursoruntilbeansare tender.Useapotatomasheror largespoon tomashthebeansuntildesiredconsistency.
Yield:12servings
Eachwith:114gwater;121calories(4%fromfat,24%fromprotein,72%fromcarb);7gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;22gcarb;5gfiber;1gsugar;141mgphosphorus;50mgcalcium;2mgiron;12mgsodium;502mgpotassium;139IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
SouthwesternBeansThisisaquickandtastybeandishwithalittlebitofakicktoit.
¼cup(36g)poblanochiles,roastedandpeeled½pound(225g)chorizo,bulk1cup(100g)greenbeans,sliced1cup(180g)choppedtomato2cans(16ounceseach)pintobeans
Heat the oven to 350°F (180°C, gas mark 4). Cook and stir the chiles andchorizotogetheruntilthechorizoisdone.Drainoffexcessfat.Mixthechorizomixtureandremainingingredientsinanungreased2-quart(2L)casseroledish.Drainonecanofpintobeansandleaveoneundrained.Bakeuncovereduntilhotandbubbly.Serve.
Yield:4servings
Eachwith:85gwater;275calories(72%fromfat,21%fromprotein,7%fromcarb);15gprotein;22gtotalfat;8gsaturatedfat;10gmonounsaturatedfat;2gpolyunsaturatedfat;5gcarb;2gfiber;2gsugar;107mgphosphorus;20mgcalcium;1mgiron;705mgsodium;391mgpotassium;526IUvitaminA;0mgvitaminE;16mgvitaminC;50mgcholesterol
CowgirlBeansI’mnotquitesurewhyIdecidedthesewerecowgirl,ratherthancowboy,beans,butwhatever you call them they are good. The tomatoes add a little differenttextureandtastethantypicalbakedbeans,andthejalapeñosaddalittleheat.
1¼cups(241g)driedpintobeans6½cups(1.5L)water¾cup(120g)finelychoppedonion,divided1tablespoon(15ml)oliveoil2teaspoonsjalapeñopepper,seededandchopped¾cup(135g)finelydicedtomato6tablespoonschoppedcilantro
Pick over the beans andwash themwell. Put them in a kettle, add thewater,bringtoaboil,andsimmerfor1hour.Addhalfoftheonion.Continuecookinguncovered30 to45minutes longer.Heat theoil in a small skillet andadd theremainingonionandthejalapeño.Cookbrieflyuntiltheonioniswilted.Addthetomato and cilantro and cook, stirring, for 3 more minutes. Add the tomatomixturetothebeansandcontinuetosimmer,about5moreminutes.
Yield:6servings
Eachwith:299gwater;172calories(15%fromfat,21%fromprotein,64%fromcarb);9gprotein;3gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;28gcarb;7gfiber;2gsugar;177mgphosphorus;61mgcalcium;2mgiron;17mgsodium;649mgpotassium;298IUvitaminA;0mgvitaminE;10mgvitaminC;0mgcholesterol
Black-EyedPeasandLentilsThisisagreatsidedishforchickenorpork,andagreatfiberboost,having10gramsperserving.
½pound(225g)black-eyedpeas½pound(225g)lentils1cup(160g)choppedonion2cups(480g)no-salt-addedcannedtomatoes¼teaspoonblackpepper½teaspoonbasil
Soakpeasandlentilsovernightorforseveralhours.Combineallingredientsinlarge pot and cover with water. Cook for approximately 1 hour, seasoning totaste.
Yield:4servings
Eachwith:226gwater;178calories(4%fromfat,24%fromprotein,72%fromcarb);11gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;34gcarb;10gfiber;8gsugar;206mgphosphorus;73mgcalcium;4mgiron;21mgsodium;711mgpotassium;197IUvitaminA;0mgvitaminE;17mgvitaminC;0mgcholesterol
CurriedChickpeasTry thiswith tandoori chicken for a real treat—it’s agreat curry-flavored sidedish.
1tablespoonmustardseeds1tablespoon(15ml)oliveoilDashredpepperflakes½cup(80g)mincedshallot4cups(656g)cookedchickpeas½teaspoonturmeric½teaspooncumin¼teaspoonginger¼cupchoppedfreshcilantro
In a large saucepan, frymustard seeds inoil until theybegin topop.Add redpepper flakes and shallot and sauté until shallots are soft. Add chickpeas,turmeric, cumin, ginger, and enoughwater to prevent sticking. Simmer for 15minutes,sprinklewithcilantro,andserve.
Yield:6servings
Eachwith:78gwater;220calories(23%fromfat,19%fromprotein,59%fromcarb);11gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;33gcarb;9gfiber;5gsugar;210mgphosphorus;72mgcalcium;4mgiron;11mgsodium;394mgpotassium;309IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
DalDalisatraditionalIndianfoodmadewithlentilsorsplitpeas.
1cup(192g)lentils4cups(950ml)low-sodiumchickenbroth2tablespoons(16g)gratedgingerroot¼teaspoonturmericteaspooncardamom
¼teaspooncayennepepper½teaspooncumin2tablespoonsfreshcilantro
Rinse the lentilsandcombine theminamedium-sizesaucepanwith thebroth.Bring thebroth to aboil and then lower theheat and simmer for1hour.Addspices,continuetocookbriefly.
Yield:2servings
Eachwith:537gwater;201calories(15%fromfat,35%fromprotein,51%fromcarb);19gprotein;4gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;8gfiber;3gsugar;330mgphosphorus;47mgcalcium;5mgiron;149mgsodium;840mgpotassium;282IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
TIPServewithfresh,wholewheatflatbread.
DalwithTomatoandOnionThisisanotherversionofdalwithaddedvegetables.
2cups(384g)lentils1cup(160g)choppedonion½cup(90g)choppedtomato1tablespoongratedgingerroot1teaspooncoriander¾teaspoongarammasala(anIndianspiceblend)2tablespoonschoppedfreshcilantro
Washandpickthroughdrylentils.Soakfor2hours.Drainwater.Putlentilsinasaucepan and add water to cover plus 1 inch (2.5 cm). Bring to a boil. Boilvigorouslyfor5minutes.Drainwaterandrinsewell.Addfreshwatertolentilstocoverplus2inches(5cm).Bringtoaboilandreducetoasimmer.Simmeruntil tender, about 30minutes.While cooking, check constantly tomake surethere is enoughwater to cover. Ifnot, add some.Stir in remaining ingredientsduringlast30minutesofcooking.
Yield:4servings
Eachwith:125gwater;136calories(3%fromfat,27%fromprotein,70%fromcarb);10gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;25gcarb;9gfiber;4gsugar;196mgphosphorus;33mgcalcium;4mgiron;6mgsodium;488mgpotassium;261IUvitaminA;0mgvitaminE;8mgvitaminC;0mgcholesterol
ChickpeaLoafThismakesanicebutdefinitelydifferentsidedish.Italsohasplentyofproteinandothergoodthingstobeusedasavegetarianmaindish.
¾cup(90g)wholewheatbreadcrumbs¼cup(25g)oatbran1eggwhite½cup(80g)finelychoppedonion½cup(55g)gratedcarrot¼cup(25g)finelychoppedcelery2cups(328g)chickpeas,cookedandmashed¼teaspoonthyme½teaspoonsavory1teaspoonbasil2tablespoonschoppedfreshparsley
Combine thebreadcrumbsandoatbran.Add theeggwhiteandmix.Add theother ingredients. Put themixture in a loaf pan or casserole dish, nonstick orsprayedwithnonstickvegetableoilspray.Bakefor1hourat350°F(180°C,gasmark4).Cutintoslicestoserve.
Yield:6servings
Eachwith:88gwater;170calories(9%fromfat,16%fromprotein,74%fromcarb);7gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;32gcarb;5gfiber;2gsugar;115mgphosphorus;68mgcalcium;3mgiron;286mgsodium;257mgpotassium;1968IUvitaminA;6mgvitaminE;7mgvitaminC;0mgcholesterol
PastawithChickpeasTherewasatimewheneatingpastawithbeansjustseemedstrangetome,butnotanymore.Ifitstilldoestoyou,thismightbeagoodrecipetostartwithtoovercomethat.
3cups(492g)cookedchickpeas1cup(160g)choppedonion½teaspoonoregano½teaspoongarlicpowder¼teaspoonblackpepper,freshground2cups(480g)no-salt-addedcannedtomatoes,chopped½teaspoonsugar¼cup(60ml)dryredwine3cups(420g)cookedwholewheatpasta
Combine the chickpeas and their liquid in a large saucepan with the onion,oregano,garlicpowder,andpepper.Cookovermediumheatfor10minutes.Addthe tomatoes, sugar,andwine.Bring toaboil;cover, reduceheat,andsimmerfor30minutes.Addthecookedpastaandstirwell.Serveinsoupbowls.
Yield:6servings
Eachwith:195gwater;361calories(5%fromfat,16%fromprotein,79%fromcarb);15gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;73gcarb;11gfiber;4gsugar;270mgphosphorus;93mgcalcium;4mgiron;375mgsodium;526mgpotassium;129IUvitaminA;0mgvitaminE;14mgvitaminC;0mgcholesterol
BeanPattiesThis isa tastysidedishmade from leftoverbeans. It’sgreatwithaporkchopandsomegreens.
1½cups(256g)cookedpintobeans,drained1cup(160g)finelychoppedonion½cup(120ml)fat-freeevaporatedmilk½cup(62g)flour2tablespoons(28ml)oliveoil
Mashpintobeans.Addonionandmilk.Addenoughflourtomakepatties.Heatoilinaheavyskillet.Spoonbeanmixtureintoskillet,flatteningintoapattie.Fryuntilbrown,turningonce.
Yield:4servings
Eachwith:103gwater;249calories(26%fromfat,16%fromprotein,57%fromcarb);10gprotein;7gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;36gcarb;7gfiber;6gsugar;185mgphosphorus;134mgcalcium;2mgiron;39mgsodium;461mgpotassium;127IUvitaminA;38mgvitaminE;4mgvitaminC;1mgcholesterol
TIPYoucansubstituteanyotherkindof leftoverbeansyouhave for thepintobeans.
Black-EyedPeaSaladThishasbecomeatraditionalNewYear’sDaydishinourhouse.It’sawaytogettheblack-eyedpeasforluckthatstillgoeswiththeroastbeefdinnerthatwealwayshave.Evenchildrenwillusuallyeatalittleofthis,ensuringluckfortheyear.
1teaspoonDijonmustard1½teaspoons(8ml)cidervinegar1½teaspoons(8ml)oliveoil2cups(344g)cookedblack-eyedpeas10ounces(280g)frozencorn,thawed½cup(75g)finelychoppedredbellpepper¼cup(40g)finelychoppedredonion
In a medium container, whisk the mustard, vinegar, and oil. Add all thevegetables.Tosstocombine.
Yield:4servings
Eachwith:139gwater;198calories(14%fromfat,19%fromprotein,68%fromcarb);10gprotein;3gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;36gcarb;8gfiber;7gsugar;176mgphosphorus;25mgcalcium;2mgiron;30mgsodium;567mgpotassium;795IUvitaminA;0mgvitaminE;32mgvitaminC;0mgcholesterol
ChickpeaSaladHereissomethingalittledifferent,basedonchickpeas.Serveitasasidedishoroverlettuceasasalad.
14ounces(397g)artichokehearts¼cup(60ml)lemonjuice½teaspoonblackpepper½teaspoonmincedgarlic2cups(328g)cannedchickpeas,drained16cherrytomatoes,halved3eggs,hardcookedandcutinwedges
Drain artichoke hearts and reserve liquid. Make a dressing by combiningartichoke liquid, lemon juice, pepper, and garlic. Set aside. In a bowl, placechopped artichoke hearts, the chickpeas, and the tomatoes. Pour the dressingoverthemixtureandrefrigerate.Letmarinate6to12hours.Beforeserving,topwithchoppedegg.
Yield:4servings
Eachwith:215gwater;267calories(20%fromfat,21%fromprotein,59%fromcarb);15gprotein;6gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;41gcarb;11gfiber;2gsugar;251mgphosphorus;88mgcalcium;3mgiron;471mgsodium;699mgpotassium;823IUvitaminA;58mgvitaminE;30mgvitaminC;178mgcholesterol
MarinatedBlack-EyedPeasI’vefoundthatyoungpeopleandotherswhosaytheydon’tlikeblack-eyedpeasdon’tseemtomindthematallifthey’regivenalittleextraflavorandmadepartofasalad.Thesepeasareaneasywaytomeetthatrequirement.
4cups(688g)cookedblack-eyedpeas,drained½cup(120ml)oliveoilcup(78ml)whitewinevinegar
¼cup(40g)choppedonion1teaspoongarlicpowderteaspoonblackpepper
¼teaspoonTabascosauce
Combine all ingredients in a large bowl, stirringwell. Cover andmarinate inrefrigerator 3 days.Before serving, garnishwith a few sliced onion rings andpepperrings,ifdesired.
Yield:6servings
Eachwith:94gwater;316calories(53%fromfat,12%fromprotein,35%fromcarb);10gprotein;19gtotalfat;3gsaturatedfat;13gmonounsaturatedfat;2gpolyunsaturatedfat;28gcarb;7gfiber;6gsugar;143mgphosphorus;29mgcalcium;3mgiron;8mgsodium;451mgpotassium;88IUvitaminA;0mgvitaminE;4mgvitaminC;0mgcholesterol
MexicanBeanSaladThis is aMexicanversionof three bean salad, flavoredwith chili powder butwithoutanotherdressing.ServeitasisasasidedishorasasaladdrizzledwithItalianorotherdressing.
1cup(160g)slicedredonion¼cup(60ml)water1tablespoonchilipowder1cup(100g)cookedgreenbeans1cup(172g)cookedblackbeans1cup(100g)cookedkidneybeans1cup(182g)cookednavybeans½cup(82g)frozencorn,thawed2tablespoonschoppedcilantro
Placetheonioninasaucepanwiththewater.Cookgentlyuntiltheonionissoftandseparatedintorings,4to5minutes.Addthechilipowderandstiruntilwellmixed.Removefromheat.Combineallof theremainingingredients ina largebowlandtoss tomixwell.Coverandchill for1to2hours toallowflavors toblend.
Yield:6servings
Eachwith:88gwater;289calories(4%fromfat,24%fromprotein,73%fromcarb);18gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;54gcarb;17gfiber;4gsugar;333mgphosphorus;120mgcalcium;6mgiron;26mgsodium;1070mgpotassium;559IUvitaminA;0mgvitaminE;9mgvitaminC;0mgcholesterol
PeaSaladQuick,howmanykindsofpeascanyouname?Thissaladprobablycontainsallofthem.
1cup(164g)cookedchickpeas,drainedandrinsed1cup(172g)cookedblack-eyedpeas,drained1cup(130g)frozenpeas,cookedandcooled½cup(80g)finelychoppedonion¾cup(114g)finelychoppedgreenbellpepper½cup(100g)sugarcup(78ml)cidervinegar
½cup(120ml)oliveoil¼teaspoonblackpepper
Inashallowcontainer,stirtogetherallingredients.Covertightlyandchill.
Yield:6servings
Eachwith:98gwater;339calories(50%fromfat,8%fromprotein,43%fromcarb);7gprotein;19gtotal fat;3g saturated fat;13gmonounsaturated fat;2gpolyunsaturated fat;37gcarb;6g fiber;22gsugar;113mgphosphorus;33mgcalcium;2mgiron;92mgsodium;293mgpotassium;662IUvitaminA;0mgvitaminE;20mgvitaminC;0mgcholesterol
TIPThis may be served on lettuce and garnished with cherry tomatoes orpimentoandslicedcucumbers.
15SideDishesandSalads:Grains
Grainsareanaturalforsidedishes.Riceisprobablytheoneyouthinkoffirst,but don’t ignore other choices such as barley and bulgur. We’ve included anumberofrecipesheretogetyouthinkingaboutthem.
BrownRiceFrittersThisisalmostsweetenoughtobeadessert,butit’salsogoodasasidedish.
2cups(440g)cookedbrownrice3eggs,beaten¼teaspoonvanillaextract½teaspoonnutmeg¼cup(50g)sugar6tablespoons(48g)flour1tablespoonbakingpowder2tablespoons(16g)confectioners’sugar
Combine rice, eggs, vanilla, nutmeg, and sugar and mix well. Sift dryingredientstogetherandstirintoricemixture.Dropbyspoonfulsintohotdeepfat (360°F) and fry until brown. Drain on absorbent paper, sprinkle withconfectioners’sugar,andservehot.
Yield:6servings
Eachwith:70gwater;186calories(18%fromfat,14%fromprotein,68%fromcarb);6gprotein;4gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;33gcarb;1gfiber;11gsugar;167mgphosphorus;158mgcalcium;1mgiron;286mgsodium;75mgpotassium;137IUvitaminA;39mgvitaminE;0mgvitaminC;118mgcholesterol
MexicanRiceThisfamilyfavoriteisaquickandflavorfuluseforleftoverrice.
1cup(220g)cookedbrownrice2tablespoons(28ml)oliveoil½cup(80g)choppedonion¼pound(113g)shreddedCheddarcheese1jalapeñopepper,chopped
Brown rice in oil. Add remaining ingredients. Cover and simmer until heatedthroughandcheeseismelted.
Yield:4servings
Eachwith:67gwater;237calories(63%fromfat,14%fromprotein,23%fromcarb);9gprotein;17gtotalfat;7gsaturatedfat;8gmonounsaturatedfat;1gpolyunsaturatedfat;14gcarb;1gfiber;1gsugar;192mgphosphorus;214mgcalcium;1mgiron;179mgsodium;86mgpotassium;312IUvitaminA;73mgvitaminE;3mgvitaminC;30mgcholesterol
TomatoPilafThismakesadelicioussidedishforanymealwhereyouwouldnormallyhavericeornoodles.
2cups(480g)no-salt-addedcannedtomatoes2teaspoons(10ml)oliveoil½cup(80g)mincedonion1cup(140g)bulgur½cup(30g)choppedfreshparsley
Draintomatoes,reservingjuice.Heatoil inaskilletandaddonion.Sautéuntiltender.Addbulgurandbrownfor1minuteuntilgoldencolored.Putincasseroledish.Addenoughwatertoreservedtomatojuicetomake2cups(475ml)liquid.Pouroverwheatmixturealongwithparsleyandtomatoes.Cover.Bakeat350°F(180°C,gasmark4)for45minutes.Removecover;stirandbake,uncovered,5minuteslonger.
Yield:4servings
Eachwith:141gwater;171calories(14%fromfat,12%fromprotein,73%fromcarb);6gprotein;3gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;34gcarb;8gfiber;4gsugar;138mgphosphorus;64mgcalcium;3mgiron;27mgsodium;440mgpotassium;776IUvitaminA;0mgvitaminE;23mgvitaminC;0mgcholesterol
RiceandCheeseCasseroleThischeesyricesidedishisagooduseforleftoverrice.Anditisgoodenoughthatyoumaywanttomakesuresomeofitisleftover.
2cups(440g)cookedbrownrice1cup(115g)shreddedCheddarcheese2tablespoons(20g)choppedonion3eggs,slightlybeaten
Placericeina1½-quart(1.5L)bakingdish.Combineremainingingredientsandpouroverrice.Bakeat350°F(180°C,gasmark4)for25minutes.
Yield:4servings
Eachwith:120gwater;303calories(48%fromfat,21%fromprotein,31%fromcarb);16gprotein;16gtotalfat;8gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;2gfiber;1gsugar;332mgphosphorus;271mgcalcium;1mgiron;269mgsodium;138mgpotassium;535IUvitaminA;144mgvitaminE;0mgvitaminC;212mgcholesterol
SouthernRicePilafThisricehaslotsofgoodthingsaddedtoit.
2cups(380g)brownrice4tablespoons(55g)unsaltedbutter,melted½teaspooncuminseeds¼teaspooncinnamon2wholecloves1cup(150g)peas3½cups(830ml)water½cup(80g)finelyslicedonion¼cup(27g)sliveredalmonds¼cup(35g)raisins
Wash rice, drain, and set aside for about 30minutes. Put half the butter in asaucepan,addthecuminseeds,andheat.Whencuminseedsturnslightlybrown,addcinnamonandclovesandthepeas.Fryforaminuteandaddtherice.Mixforanotherminute.Addthewaterandafteritstartstoboil,coverandputonlowheat and cook until done, about 35 to 45 minutes. For garnish, take half theremaining butter and fry the onion until lightly brown and sprinkle on top ofrice.With the rest of the butter, fry slivered almonds and raisins until lightlybrownandsprinkleontopoftheonionandrice.Servehot.
Yield:4servings
Eachwith:332gwater;333calories(45%fromfat,8%fromprotein,47%fromcarb);7gprotein;17gtotalfat;8gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;40gcarb;6gfiber;10gsugar;180mgphosphorus;66mgcalcium;2mgiron;144mgsodium;291mgpotassium;1199IUvitaminA;95mgvitaminE;6mgvitaminC;31mgcholesterol
BarleyandPineNutCasseroleThisisasimplebutflavorfulsidedishwiththeadditionalcrunchofpinenuts.It’sgoodwithanygrilledmeat,especiallyoneswithItalianseasoning.
1cup(200g)pearlbarley½cup(70g)pinenuts,divided3tablespoons(42g)unsaltedbutter,divided1cup(160g)choppedonion½cup(30g)mincedfreshparsley¼cup(25g)mincedscallions¼teaspoonblackpepper,freshlyground3cups(355ml)low-sodiumchickenbroth,heatedtoboiling
Preheatovento375°F(190°C,gasmark5).Rinseanddrainbarley.Toastpinenutsin1tablespoonbutterinaskillet.Removenutswithslottedspoonandsetaside. Add remaining butter to skillet with onion and barley and stir untiltoasted.Stirinnuts,parsley,scallions,andpepper.Spoonintoa1½-quart(1.5L)casseroledish.Pourhotbrothovercasseroleandmixwell.Bakeuncoveredfor1hourand15minutes.
Yield:6servings
Eachwith:152gwater;268calories(48%fromfat,12%fromprotein,41%fromcarb);8gprotein;15gtotalfat;5gsaturatedfat;4gmonounsaturatedfat;5gpolyunsaturatedfat;29gcarb;6gfiber;2gsugar;196mgphosphorus;35mgcalcium;2mgiron;45mgsodium;390mgpotassium;651IUvitaminA;48mgvitaminE;10mgvitaminC;15mgcholesterol
BarleyCasseroleThis barley casserole is flavoredwith beef broth,making it a great choice tohavewithsteakorroastbeef.
½cup(80g)choppedonion2tablespoons(28ml)oliveoil2cups(400g)pearlbarley6cups(1.4L)low-sodiumbeefbroth¼teaspoonblackpepper1cup(235ml)boilingwater
Sauté onion in oil until transparent. Add barley and continue cooking untilbarley is lightly browned. Put in 2-quart (2 L) casserole dish that has beensprayedwithnonstickvegetableoil spray. Just beforebaking,bringbroth to aboil.Addbroth,pepper,andwatertobarleyandstirgently.Bakecovered1houroruntilbarleyistender.Addmorewaterorbrothifnecessary.
Yield:8servings
Eachwith:218gwater;209calories(20%fromfat,15%fromprotein,65%fromcarb);8gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;35gcarb;8gfiber;1gsugar;148mgphosphorus;29mgcalcium;2mgiron;112mgsodium;320mgpotassium;13IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
BarleyMushroomPilafThisisaquickandeasywaytogivebarleysomeextraflavor.Welikethiswithchicken,butitwouldgowithanumberofmeals.
2teaspoons(10ml)oliveoil½cup(35g)slicedmushrooms1cup(200g)pearlbarley3cups(710ml)low-sodiumchickenbroth2tablespoonschoppedscallions¼teaspoonrosemary2tablespoonsgratedParmesancheese
Heat olive oil in saucepan; addmushrooms and sauté until limp. Add barley,broth, scallions, and rosemary.Bring toaboil.Reduceheat to low,cover, andcook 45 minutes or until barley is tender and liquid is absorbed. SprinkleParmesancheeseoverpilafandserve.
Yield:4servings
Eachwith:189gwater;228calories(20%fromfat,18%fromprotein,62%fromcarb);11gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;37gcarb;8gfiber;1gsugar;207mgphosphorus;60mgcalcium;2mgiron;108mgsodium;403mgpotassium;56IUvitaminA;4mgvitaminE;1mgvitaminC;3mgcholesterol
BarleyRisottoThisisnotexactlyliketraditionalrisotto,butit’sstilladelightfulsidedish.
½cup(100g)pearlbarley1teaspoon(5ml)oliveoil3tablespoons(21g)mincedcarrot3tablespoons(30g)mincedonion3tablespoons(24g)mincedcelery1teaspoonrosemary1bayleaf½teaspoonblackpepper1½cups(355ml)vegetablebroth
Putbarleyinheavyskilletoverlowheatandtoast.Shakepanfrequently.Whenbarleyturnslightbrownandsmellsnutty,about15to20minutes,removefromskillet.Heatoilinskillet,addmincedvegetables,andsautéfor3minutes.Addbarleyandstirtocoatgrains.Addherbsandbroth.Simmer,covered,untilbarleyis tender and liquid is absorbed, about 35 minutes. Remove bay leaf beforeserving.
Yield:4servings
Eachwith:108gwater;138calories(24%fromfat,11%fromprotein,65%fromcarb);4gprotein;4gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;23gcarb;5gfiber;1gsugar;87mgphosphorus;27mgcalcium;1mgiron;450mgsodium;187mgpotassium;1041IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
BulgurPilafThissimpledishcanbeusedasasidedishsimilartocookedrice.
2tablespoons(28ml)oliveoil½cup(50g)choppedcelery1cup(160g)choppedonion1cup(70g)slicedmushrooms1cup(140g)bulgur½teaspoondrieddill¼teaspoondriedoregano¼teaspoonblackpepper,freshground2cups(475ml)low-sodiumchickenbroth
Heatoilinalargeskillet;addcelery,onion,andmushrooms.Stirconstantlyuntilvegetables are tender.Add bulgur and cook until golden.Add seasonings andchickenbroth.Coverandbringtoaboil.Reduceheatandsimmer15minutes.
Yield:6servings
Eachwith:122gwater;148calories(31%fromfat,13%fromprotein,56%fromcarb);5gprotein;5gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;5gfiber;2gsugar;114mgphosphorus;24mgcalcium;1mgiron;37mgsodium;267mgpotassium;49IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
BulgurWheatwithSquashSometimes grain side dishes can be pretty plain. This one gets it flavor frombutternutsquash,anditturnsouttobeawinningcombination.
1½tablespoons(21g)unsaltedbutter½cup(80g)choppedonion1cup(140g)peeledandcubedbutternutsquash½cup(70g)bulgur2wholecloves2cinnamonsticks1bayleaf1cup(235ml)low-sodiumchickenbroth
Meltbutterovermediumheat.Addonionandsquash.Cookuntilonionissoft.Addbulgur, cloves, cinnamon, andbay leaf.Stiruntilbulgur isbrown.Stir inchicken broth. Cover and bring to a boil. Reduce heat and cook 15 minutes.Removespicesbeforeserving.
Yield:4servings
Eachwith:108gwater;131calories(32%fromfat,11%fromprotein,57%fromcarb);4gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;20gcarb;4gfiber;2gsugar;89mgphosphorus;31mgcalcium;1mgiron;24mgsodium;277mgpotassium;3855IUvitaminA;36mgvitaminE;9mgvitaminC;11mgcholesterol
StuffedTomatoesTomatoes stuffedwith a rice/cheese/veggiemixmake a nice sidedish for justaboutanykindofmeat.
6mediumtomatoes2tablespoons(28ml)oliveoilcup(33g)choppedcelery
2tablespoons(20g)choppedonion2cups(440g)cookedbrownrice¼cup(25g)gratedParmesancheese1tablespoonchoppedfreshparsley1teaspoonbasilteaspoonblackpepperteaspoongarlicpowder
Cutathinslicefromthetopofeachtomato.Settopsaside.Scoopoutcenteroftomatoes;choppulp,andsetaside.Placeshellsupsidedownonpapertowelstodrain.Lightlyoil9-inch(23cm)pieplateorroundbakingdish.Placetomatoesindish.Coverwithaluminumfoil.Preheatovento350°F(180°C,gasmark4).Heatoil inmediumsaucepan.Addceleryandonion.Sautéovermoderateheatuntilceleryistender.Removefromheat.Addreservedtomatopulp,rice,cheese,parsley,basil,pepper,andgarlicpowder;mixwell.Fill tomatoshellswithricemixture.Replacetomatotops,ifdesired.Bakeat350°F(180°C,gasmark4),30to45minutesoruntiltomatoesaretender.
Yield:6servings
Eachwith:197gwater;164calories(36%fromfat,11%fromprotein,53%fromcarb);5gprotein;7gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;23gcarb;3gfiber;1gsugar;124mgphosphorus;67mgcalcium;1mgiron;86mgsodium;392mgpotassium;1036IUvitaminA;5mgvitaminE;40mgvitaminC;4mgcholesterol
TIPUseone lightlyoiledcustardcup foreach tomato insteadofapiepanorbakingdish,ifdesired.
RigatoniwithArtichokeSauceThisisanicepastasauceflavoredwithmarinatedartichokehearts.
1pound(455g)wholewheatrigatoni6ounces(170g)artichokehearts,drained¼cup(60ml)oliveoil¾teaspoonmincedgarlic2tablespoonschoppedfreshparsley3cups(720g)no-salt-addedcannedtomatoes,drainedandchoppedteaspoonredpepperflakes
¼cup(25g)gratedParmesancheese¼teaspoonblackpepper,freshground
Cookpastaaccordingtodirections.Meanwhile,sliceartichokesthinly.Inlargesaucepan, heat oil and sauté garlic 2 minutes. Add artichoke hearts, parsley,tomatoes, and pepper flakes. Cook 20 minutes, stirring occasionally. Drainrigatoni and place in serving dish. Top pasta with sauce and sprinkle withParmesancheeseandblackpepper.
Yield:6servings
Eachwith:145gwater;395calories(25%fromfat,14%fromprotein,61%fromcarb);15gprotein;12gtotalfat;2gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;65gcarb;3gfiber;3gsugar;267mgphosphorus;123mgcalcium;4mgiron;101mgsodium;478mgpotassium;326IUvitaminA;5mgvitaminE;14mgvitaminC;4mgcholesterol
WholeWheatPastawithPestoThisisaquickandeasypastamealwithfreshpesto.
1tablespoon(15ml)oliveoil1teaspoon(5ml)waterteaspoonsalt
½teaspoonmincedgarlic3tablespoonsmincedfreshbasil3tablespoonsmincedfreshparsley¼cup(25g)gratedParmesancheese2cups(210g)wholewheatpasta,cooked
Combineoil,water,salt,garlic,basil,parsley,andParmesancheeseincontainerofanelectricblender.Coverandprocessuntilsmoothpestoisformed.Combinepastaandpestomixtureinamediumbowlandtossgently.
Yield:4servings
Eachwith:9gwater;245calories(21%fromfat,16%fromprotein,63%fromcarb);10gprotein;6gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;41gcarb;5gfiber;0gsugar;191mgphosphorus;128mgcalcium;3mgiron;176mgsodium;192mgpotassium;412IUvitaminA;7mgvitaminE;5mgvitaminC;6mgcholesterol
BetterThanStoveTopThisdo-it-yourselfstuffingbeatstheboxedstuffbothontasteandnutrition.
½cup(80g)choppedonion¼cup(25g)slicedcelery¼cup(55g)unsaltedbutter,divided1tablespoonparsleyflakes½teaspoonblackpepper,freshground½teaspoonsage½teaspoonthyme1cup(235ml)low-sodiumchickenbroth2cups(230g)wholewheatbreadcrumbs
Inasaucepan,sautéonionandceleryin1tablespoonbutteruntiltender.Stirinremaining ingredients, except bread, and simmer for 5 minutes. Add bread,cover,turnoffheat,andallowtositfor8to10minutes.
Yield:4servings
Eachwith:88gwater;336calories(39%fromfat,11%fromprotein,50%fromcarb);9gprotein;15gtotalfat;8gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;42gcarb;3gfiber;4gsugar;120mgphosphorus;122mgcalcium;3mgiron;102mgsodium;225mgpotassium;431IUvitaminA;95mgvitaminE;2mgvitaminC;31mgcholesterol
SausageStuffingThis stuffing is a little different, with sausage and cheese providing a flavorboost.
1pound(455g)wholewheatbread,dayold½cup(120ml)skimmilk10ounces(280g)frozenspinach1pound(455g)breakfastsausage1cup(160g)dicedonion1cup(70g)slicedmushrooms1teaspooncrushedgarlic1tablespoonunsaltedbutter1cup(115g)shreddedMontereyJackcheese3eggyolks
Discardendsofbreadandtearremainingloafintopieces;placeinabowl.Pourjust enough milk over bread to cover; soak for 5 minutes. Strain out milk,squeezebreaddry,andsetaside.Cookspinachperdirectionsonpackage,cool,squeezedry, and set aside. In a skillet, fry sausage, crumbling as you cook it.Draingrease;setaside.Sautéonion,mushrooms,andgarlicinbutteruntilonionbecomestranslucent.Addspinachandsausagetoonionandgarlic,mixwell;setasidetocool.Combinebreadandspinachmixturewithcheese.Addeggyolks.Combineallingredientsintoa12×9×4-inch(30×23×10-cm)casseroledishcoated with nonstick vegetable oil spray. Bake covered in 350°F (180°C, gasmark4)ovenfor35to45minutesoruntilheatedthrough.
Yield:8servings
Eachwith:140gwater;483calories(54%fromfat,19%fromprotein,27%fromcarb);23gprotein;29gtotal fat;12g saturated fat;12gmonounsaturated fat;4gpolyunsaturated fat;33gcarb;4g fiber;5gsugar; 327 mg phosphorus; 306 mg calcium; 4 mg iron; 878 mg sodium; 480 mg potassium; 4603 IUvitaminA;86mgvitaminE;4mgvitaminC;141mgcholesterol
StuffingAlmosteveryonehasdifferentherbsandadditivestheylikeintheirstuffing.Feelfreetochangetheseasoningswithsuchingredientsasthymeandbasil.Youcanalso add other things like mushrooms or chopped turkey giblets if this issomethingyouwouldnormallydo.Thelongeryoulet thebreadcubesdryoutbeforemakingthestuffing,themorebrothyouwillneed.
1pound(455g)wholewheatbread,cubedorcrumbled2cups(475ml)low-sodiumchickenbroth1cup(160g)choppedonion½cup(50g)choppedcelery2teaspoonstarragon1teaspoonsage1teaspoonpoultryseasoning1½teaspoonsblackpepper
Combine all ingredients and toss lightly.Place in a 9×13-inch (23×33 cm)bakingdishcoatedwithnonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)untilheatedthrough,about30minutes.
Yield:12servings
Eachwith:68gwater;114calories(13%fromfat,18%fromprotein,69%fromcarb);5gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;20gcarb;2gfiber;3gsugar;77mgphosphorus;64mgcalcium;2mgiron;213mgsodium;142mgpotassium;31IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
CurriedRiceSaladThis spiced rice dish can be served either chilled orwarm. The spices give aMiddleEasternorIndiansortofflavor.
1cup(185g)rice,longcooking2cups(475ml)water2tablespoons(28g)unsaltedbutter½cup(80g)choppedonion½teaspoonmincedgarlic½teaspoonginger½teaspooncinnamon1bayleaf¼teaspoongroundcoriander¼teaspoongroundblackpepper¼teaspoonturmeric¼teaspoongroundcuminteaspooncayennepepper
¼cup(35g)goldenraisins¼cup(27g)sliveredalmonds,toasted½cup(82g)cookedchickpeas,drained½cup(75g)freshpeasordefrostedfrozenpeas
Placethericeinacolanderandrinseundercoldrunningwater.Placetherinsedrice in a large bowl and cover with 2 cups (475 ml) of water. Let soak 30minutes.Drainandreservethewaterforcooking.Inalargepot,heatthebutterovermedium-highheat.Addtheonionandcook,stirring,for3minutes.Addthegarlicandgingerandcook,stirring,for45seconds.Addthecinnamon,bayleaf,coriander, pepper, turmeric, cumin, and cayenne and cook, stirring, untilfragrant,about45seconds.Addthericeandcook,stirring,for2minutes.Addthe reserved soaking liquid and raisins andbring to aboil.Reduce theheat tolow,stir,cover,andsimmeruntilthewaterisabsorbedandthericeistender,20minutes.Removefromtheheatandletsitcoveredfor15minutes.Flufftherice
withaforkandtransfertoalargebowl.Combinewiththeremainingingredients.Removebayleaf.Servewarmorchilled.
Yield:4servings
Eachwith:54gwater;368calories(28%fromfat,10%fromprotein,62%fromcarb);9gprotein;12gtotalfat;4gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;58gcarb;6gfiber;9gsugar;187mgphosphorus;82mgcalcium;4mgiron;21mgsodium;355mgpotassium;631IUvitaminA;48mgvitaminE;5mgvitaminC;15mgcholesterol
MediterraneanRiceSaladThis isanotheroneof thosesalads that I’malwaysgladmakesa lotsoIhavesomeleftoverforlunchthenextday.
2½cups(550g)cooked,cooledbrownrice½cup(50g)choppedcelery½cup(75g)choppedgreenbellpepper¼cup(48g)choppedpimento¼cup(25g)choppedscallions
Dressing6ounces(170g)artichokehearts,undrainedandchopped1cup(225g)mayonnaise1teaspoonoregano
Mixingredientswell.Combinedressingingredients,pouroverricemixture,andstirtoblend.
Yield:6servings
Eachwith:120gwater;374calories(70%fromfat,4%fromprotein,26%fromcarb);4gprotein;30gtotalfat;5gsaturatedfat;7gmonounsaturatedfat;16gpolyunsaturatedfat;24gcarb;3gfiber;1gsugar;103mgphosphorus;31mgcalcium;1mgiron;237mgsodium;193mgpotassium;499IUvitaminA;29mgvitaminE;19mgvitaminC;14mgcholesterol
Sicilian-StylePastaSaladThisisanItalianpastasaladwithadeepersetofflavorsthantheusualone.
12ounces(340g)wholewheatpastacup(80ml)oliveoil
½teaspoonfinelymincedgarlic1cup(160g)choppedonion1tablespoonchoppedfreshparsley1tablespoon(16g)no-salt-addedtomatopaste¼cup(60ml)water¼cup(60ml)drywhitewine1teaspoonbasil¼teaspoongroundrosemaryteaspoongroundmarjoramteaspoonblackpepperteaspoongroundthymeteaspoongroundoregano
½cup(75g)choppedgreenbellpepper½cup(75g)choppedredbellpepper6ounces(170g)blackolives
Cookpastaaccordingtopackagedirections.Inalargeskilletsimmeroil,garlic,onion,andparsleyuntiltender.Combinetomatopasteandwater.Addthetomatomixture, wine, and seasonings. Continue to simmer 5 to 7 minutes. Add bellpeppers.Simmeranadditional2minutesuntiltender.Pouroverpastaandblend.Garnishwithblackolives.Chillapproximately1to2hours.Servecold.
Yield:6servings
Eachwith:95gwater;364calories(38%fromfat,10%fromprotein,52%fromcarb);9gprotein;16gtotalfat;2gsaturatedfat;11gmonounsaturatedfat;2gpolyunsaturatedfat;49gcarb;7gfiber;2gsugar;166mgphosphorus;63mgcalcium;3mgiron;258mgsodium;256mgpotassium;659IUvitaminA;0mgvitaminE;30mgvitaminC;0mgcholesterol
VegetableBulgurSaladThishealthysaladisfullofthegoodnessofwholewheatandvegetables.
1cup(70g)bulgur1cup(235ml)boilingwater½cup(65g)coarselychoppedcarrot½cup(80g)greenslicedonion½cup(75g)choppedgreenbellpepper¼cup(25g)slicedcelery¼cup(60ml)lemonjuicecup(80ml)oliveoil
½teaspoonpressedgarlic1½teaspoonsbasil½teaspoondrymustard½teaspoonblackpepper,freshground
Coverbulgurwithboilingwaterandletstand1hour.Cool;thenaddvegetables.Mixremainingingredientstomakedressing.Adddressing,cover,andletstand4hours.
Yield:4servings
Eachwith:125gwater;300calories(53%fromfat,6%fromprotein,40%fromcarb);5gprotein;19gtotalfat;3gsaturatedfat;13gmonounsaturatedfat;2gpolyunsaturatedfat;32gcarb;8gfiber;2gsugar;124mgphosphorus;42mgcalcium;1mgiron;27mgsodium;313mgpotassium;2944IUvitaminA;0mgvitaminE;26mgvitaminC;0mgcholesterol
WarmRiceSaladThisisagoodsidesalad,butIalsolikeitasamealinitself,withmaybealittleleftoverchickenaddedontop.
1tablespoonunsaltedbutter½cup(72g)almonds3cups(355ml)low-sodiumchickenbroth½cup(95g)brownrice½cup(100g)pearlbarley½cup(75g)raisins2tablespoonschoppedfreshparsley
Vinaigrette1tablespoon(15ml)redwinevinegar½teaspoonDijonmustardteaspoonblackpepper
4teaspoons(20ml)oliveoil
Inapiepan,microwavebutteruntilmelted.Stirinalmonds;microwaveonhighfor2minutesoruntilbrowned,stirringoften.Chopandsetaside.Ina1-quart(1L) casserole dish,microwave broth, rice, and barley on high for 8minutes oruntilboiling;stir.Coverandmicrowaveatmedium(50%)powerfor45minutesor until tender; stir in raisins. Let stand for 10minutes.Make the vinaigrette:Combine vinegar, mustard, and pepper; whisk in oil. Stir into casserole; addparsley.Moundontolettuce-linedplate;garnishwithalmonds.
Yield:4servings
Eachwith:203gwater;371calories(42%fromfat,12%fromprotein,46%fromcarb);12gprotein;19gtotal fat; 4g saturated fat; 11gmonounsaturated fat; 3gpolyunsaturated fat; 45g carb;7g fiber;14gsugar;246mgphosphorus;71mgcalcium;3mgiron;74mgsodium;563mgpotassium;254IUvitaminA;24mgvitaminE;3mgvitaminC;8mgcholesterol
WholeWheatPastaSaladThisisanupdatedversionofpastasalad,withmorefiberandgreattaste.
8ounces(225g)wholewheatpasta½cup(30g)finelychoppedfreshparsley¼cup(25g)choppedscallions¼cup(25g)halvedcherrytomatoes½cup(90g)dicedtomato,peeledandseeded¼cup(38g)choppedgreenbellpepper¼cup(60ml)lemonjuice¼cup(60ml)oliveoil½teaspoonblackpepper,freshground
Cookpastainboilingwateruntiltender.Drainandrinseundercoldwater.Drainthoroughly.Turnpastaintolargebowl.Stirinparsley,scallions,tomato,andbellpepper.Inseparatebowl,mixlemonjuice,oil,andblackpepper.Pouroverpastamixture,mixingwell.Coverandchill.Toserve,garnishwithlettuceleavesandtomatowedgesorlemonandlimeslicesifdesired.
Yield:4servings
Eachwith:57gwater;331calories(37%fromfat,10%fromprotein,53%fromcarb);9gprotein;14gtotalfat;2gsaturatedfat;10gmonounsaturatedfat;2gpolyunsaturatedfat;46gcarb;6gfiber;1gsugar;161mgphosphorus;43mgcalcium;3mgiron;11mgsodium;264mgpotassium;887IUvitaminA;0mgvitaminE;28mgvitaminC;0mgcholesterol
BarleySaladThisisacoolandcrunchysalad.Serveitoverlettuceleaveswithgrilledmeatforasummertreat.
½cup(78g)cookedpearlbarley½cup(62g)waterchestnuts,drainedandsliced1cup(100g)choppedcelery¼cup(38g)choppedgreenbellpeppercup(58g)pimentos
¼cup(40g)choppedonion1cup(150g)cubedham1tablespoonItalianseasoningcup(67g)sugar
¼cup(60ml)oliveoil¼cup(60ml)redwinevinegar
Mix togetherbarley,water chestnuts, celery, bell pepper, pimentos, onion, andham.Coverandchill.Inascrew-topjar,combineremainingingredients.Coverandshakewell.Pouroversaladandstirtomixjustbeforeserving.
Yield:4servings
Eachwith:108gwater;358calories(43%fromfat,12%fromprotein,45%fromcarb);11gprotein;17gtotal fat; 3g saturated fat; 11gmonounsaturated fat; 2gpolyunsaturated fat; 41g carb;6g fiber;19gsugar;164mgphosphorus;39mgcalcium;2mgiron;404mgsodium;458mgpotassium;630IUvitaminA;0mgvitaminE;24mgvitaminC;14mgcholesterol
16SideDishesandSalads:VegetablesandFruits
Vegetables are a traditional side dish, and the good news is they’ll provide asignificantfiberboostrightoutof thegardenorfreezer.But thatdoesn’tmeantheyhave tobeboring.Thischapter containsanumberof recipes tohelpyoukeepthevegetableoptionsasfreshasthevegetablesthemselves.
Avocado-StuffedTomatoesThisisparticularlygoodasanappetizerorasasidedishforaMexicanmeal.
4tomatoes1avocado¼teaspoonlemonjuice½teaspoonchilipowder¼cup(38g)choppedgreenbellpepper1teaspoonparsley¼teaspooncoriander
Cut the topsoff tomatoesandscoopout insides.Save insidesforanotherdish.Mash avocado andmixwith the rest of the ingredients. Stuff into the tomatoshells.
Yield:4servings
Eachwith:174gwater;91calories(51%fromfat,8%fromprotein,41%fromcarb);2gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;11gcarb;4gfiber;0gsugar;57mgphosphorus; 15 mg calcium; 1 mg iron; 20 mg sodium; 529mg potassium; 1134 IU vitamin A; 0 mgvitaminE;50mgvitaminC;0mgcholesterol
BrusselsSproutswithTarragonMustardButter
I suppose this is a also a newsletter subscriber recipe, technically speaking. Itcame frommydaughter,who isa subscriber.She’salsoabrussels sprouts fanwhowisheswehadthemmoreoften,soshewentsearchingonlineforrecipes.Thisisavariationofoneshefound,andit’sawinner.
1pound(455g)brusselssprouts½cup(120ml)water4tablespoons(55g)unsaltedbutter2tablespoons(28ml)Dijonmustard1teaspoondriedtarragon¼teaspoonblackpepper
Cookthebrusselssproutsinthewaterinacoveredsaucepanjustuntilaknifetipinserted in the centermeets no resistance.Drain.Melt butter in a skillet overmediumheat.Whisk inmustard until smooth. Stir in the tarragon.Cook untilbubbly, about 30 seconds. Stir in brussels sprouts, stirring to coat evenly.Continuecookingjustuntilheatedthrough.Sprinklewithpepper.
Yield:4servings
Eachwith:137gwater;155calories(65%fromfat,11%fromprotein,24%fromcarb);5gprotein;12gtotalfat;7gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;5gfiber;2gsugar;76mgphosphorus;40mgcalcium;1mgiron;105mgsodium;349mgpotassium;1417IUvitaminA;95mgvitaminE;52mgvitaminC;31mgcholesterol
CranberryYamBakeHere’sanicecombinationoftraditionalholidayflavors,butit’sgoodatanytimeoftheyear.
3cups(330g)slicedsweetpotatoes½cup(60g)wholewheatpastryflour½cup(115g)brownsugar½cup(40g)quick-cookingoats½teaspooncinnamoncup(75g)unsaltedbutter
2cups(200g)cranberries2tablespoons(26g)sugar
Peel sweet potatoes, slice, and cook until soft. Drain. Combine flour, brownsugar,oats,andcinnamon.Cutinbutteruntilcrumbly.Sprinklecranberrieswithsugar.Ina2-quart(2L)casseroledishcoatedwithnonstickvegetableoilspray,layer half the potatoes, half the cranberries, and half the crumbs. Repeat thelayers.Bakeat250°F(120°C,gasmark½)for35minutes.
Yield:8servings
Eachwith:126gwater;301calories(25%fromfat,6%fromprotein,69%fromcarb);5gprotein;9gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;54gcarb;6gfiber;25gsugar;124mgphosphorus;58mgcalcium;2mgiron;40mgsodium;429mgpotassium;19714IUvitaminA;72mgvitaminE;19mgvitaminC;0mgcholesterol
CreamedCeleryandPeasHere’sanotherrecipewithadifferent-than-usualcombinationofingredients.
cup(78ml)water2cups(200g)slicedcelery10ounces(280g)frozenpeas½cup(115g)sourcream½teaspoonrosemaryteaspoongarlicpowder
¼cup(27g)sliveredalmonds
In a saucepan,bringwater toboil.Addcelery, cover, andcook for8minutes.Addpeas;returntoboil.Coverandcook3minutesmore.Drain.Combinesourcreamandspices;mixwell.Placevegetables inaservingbowl.Topwithsourcreammixture.Sprinklewithalmonds.
Yield:6servings
Eachwith:101gwater;266calories(60%fromfat,16%fromprotein,24%fromcarb);11gprotein;17gtotalfat;1gsaturatedfat;11gmonounsaturatedfat;4gpolyunsaturatedfat;15gcarb;7gfiber;5gsugar;232mgphosphorus;120mgcalcium;2mgiron;198mgsodium;427mgpotassium;1223IUvitaminA;20mgvitaminE;6mgvitaminC;8mgcholesterol
GreenBeanswithCaramelizedPearlOnionsThismakes a nice alternative to the usual green bean casserole. It’s easier tomakeandlowerinsodium,andthesweetflavorgoeswellwithmanydifferentmeals.
2pounds(910g)freshgreenbeans1pound(455g)pearlonionscup(75g)unsaltedbutter
½cup(115g)brownsugar
Arrange beans in a steamer basket over boiling water. Cover and steam 15minutes;setaside.Placeonionsinboilingwaterfor3minutes.Drainandrinsewithcoldwater.Cutoffrootendsofonionsandpeel.Arrangeonionsinsteamerbasket over boilingwater.Cover and steam5minutes. Set onions aside.Meltbutter in a heavy skillet over medium heat. Add sugar, and cook, stirringconstantly, until bubbly.Add onions; cook 3minutes, stirring constantly.Addbeansandcook,stirringconstantly,untilthoroughlyheated.
Yield:8servings
Eachwith:155gwater;177calories(37%fromfat,6%fromprotein,57%fromcarb);3gprotein;8gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;27gcarb;5gfiber;17gsugar;64mgphosphorus;68mgcalcium;2mgiron;15mgsodium;370mgpotassium;1120IUvitaminA;72mgvitaminE;23mgvitaminC;0mgcholesterol
TIPIfyoudon’thaveasteamer,youcanboilthevegetables.
SesameGreenBeansThese beans are a perfect side dish. They taste great and are low in fat andcaloriesandhighinfiber.Whatmorecouldyouask?
1teaspoonsesameseeds1pound(455g)greenbeans,thawediffrozen½cup(120ml)low-sodiumchickenbroth2teaspoons(10ml)lemonjuice
Toast sesame seeds in a heavy nonstick skillet over medium heat, about 3minutes,shakingpanconstantlyuntilseedsarebrownedandhavepopped.Addgreenbeansandbroth.Coverskilletandcook7to8minutesoruntilgreenbeansaretenderandliquidisevaporated.Removefromheat.Stirinlemonjuicebeforeserving.
Yield:4servings
Eachwith:134gwater;45calories(12%fromfat,21%fromprotein,67%fromcarb);3gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;9gcarb;4gfiber;2gsugar;57mgphosphorus;51mgcalcium;1mg iron;16mgsodium;269mgpotassium;783 IUvitaminA;0mgvitaminE;20mgvitaminC;0mgcholesterol
SpicyLimasThisrecipecomesfromanewslettersubscriber,whoprovidedoptionsforbakingorcooking in the slowcooker. It’sgreat as a stand-alonedish servingabout8peopleorserveoverbrownrice,wholegrainpasta,orvegetablepasta.
2cups(404g)driedlimabeans4cups(940ml)water2teaspoonsMrs.Dashextraspicy½teaspooncrushedgarlic1cup(160g)choppedonion½cup(75g)choppedgreenbellpepper2cups(480g)no-salt-addedcannedtomatoes1tablespoon(20g)honey1teaspoonbasil¼cupthyme
Cook dried lima beans according to package directions. Mix all ingredientsexceptlimabeanstogether.Carefullystirinlimabeans.Placein2-to4-quart(2to4L)coveredbakingdish.Coverandbakeat350°F(180°C,gasmark4)for1½hoursoruntilliquidisabsorbedandvegetablesaretender.Slow cooker option: Soak lima beans 6 to 8 hours in enough water to coversufficientlyanddrain.Cookbeansincoveredslowcookeronlowovernight(6to8hours)anddrain.Mixallotheringredientsintoslowcooker,cover,andcookonhigh for1houroruntil vegetables are tender.Carefully stir in limabeans.Cookonlowuntilliquidisabsorbed.
Yield:8servings
Eachwith:206gwater;183calories(3%fromfat,22%fromprotein,76%fromcarb);10gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;36gcarb;10gfiber;8gsugar;194mgphosphorus;94mgcalcium;6mgiron;21mgsodium;944mgpotassium;170IUvitaminA;0mgvitaminE;15mgvitaminC;0mgcholesterol
AsianEggplantAsianeggplantisusuallylongandthin,butwhatIhadanabundanceoffromthegardenwasthemoretraditionalAmericanroundones,sothat’swhatIusedforthisJapanese-flavoredrecipe.
1eggplant,peeledandcubed1tablespoon(15g)brownsugar3tablespoons(45ml)reduced-sodiumsoysauce1tablespoonginger1tablespoon(15ml)ricevinegar½teaspoonsesameoil½teaspoonmincedgarlic
Peel and cut eggplant into cubes of about½ inch (1 cm).Spray a skilletwithnonstick vegetable oil spray. Sauté eggplant in skillet until starting to becomesoftened.Mix together remaining ingredients.Stir intoeggplant.Cookandstiruntileggplantissoftandevenlycoatedwithsauce.
Yield:4servings
Eachwith:119gwater;54calories(12%fromfat,12%fromprotein,76%fromcarb);2gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;11gcarb;4gfiber;6gsugar;44mgphosphorus;16mgcalcium;1mgiron;402mgsodium;307mgpotassium;31IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
GrilledEggplantIfyouaregrillingalmostanykindofmeat,sprinkleitwithItalianseasoningandgrillthiseggplantatthesametimetoaccompanyit.
1eggplantcup(80ml)oliveoil
½teaspoongarlicpowder½teaspoonItalianseasoningteaspoonblackpepper
Peeltheeggplantandthencutinto¾-inch(2cm)slices.Combineoil,garlic,andItalianseasoning;stirwell.Brusheggplantsliceswithoilmixtureandsprinklewithpepper.Placeeggplantabout3 to4 inches(10cm)fromcoals.Grillovermediumcoals10minutesoruntiltender,turningandbastingoccasionally.
Yield:6servings
Eachwith:71gwater;125calories(84%fromfat,3%fromprotein,14%fromcarb);1gprotein;12gtotalfat;2gsaturatedfat;9gmonounsaturatedfat;1gpolyunsaturatedfat;5gcarb;3gfiber;2gsugar;20mgphosphorus;8mgcalcium;0mgiron;2mgsodium;180mgpotassium;28IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
GrilledVegetableStacksServe these as a sidedishor add aportobellomushroomat thebottomof thestacktoturnthemintoavegetarianmaindish.
½teaspoonmincedgarlic¼cup(60ml)balsamicvinegar¼cup(60ml)oliveoil1teaspoonbasil4sliceseggplant1cup(180g)slicedtomato4slicesredonion1cup(113g)slicedzucchini4ounces(115g)Swisscheese
Combinegarlic,vinegar,oil,andbasil.Inalargeresealableplasticbagorbowl,pourmarinadeoverallvegetablesexcept tomato.Letsit forabout30minutes.Remove vegetables from marinade and grill for 10 to 15 minutes or untilbrownedand tender.Toassemblestacks, layereggplant, tomato,cheese,onionslices,andzucchini.Insertametalorwoodenskewerthroughthecenterofeachstackfromtoptobottom.Returntogrill forabout5minutesoruntilcheese ismelted.Carefullytransferstackstoservingplateandpulloutskewers.
Yield:4servings
Eachwith:546gwater;308calories(44%fromfat,17%fromprotein,40%fromcarb);14gprotein;16gtotalfat;3gsaturatedfat;10gmonounsaturatedfat;2gpolyunsaturatedfat;33gcarb;17gfiber;14gsugar;318mgphosphorus;334mgcalcium;2mgiron;90mgsodium;1317mgpotassium;556IUvitaminA;11mgvitaminE;23mgvitaminC;10mgcholesterol
HarvestVegetableCurryThis flavorful curry contains a variety of vegetables. Feel free to substitute,dependingonavailabilityandyourtaste.
1cup(130g)slicedcarrot2cups(280g)cubedbutternutsquash2cups(142g)broccoliflorets1cup(150g)redbellpepper,cutinstrips1cup(113g)zucchini,cutinwedges1cup(160g)redonion,quartered1cup(164g)cookedchickpeas,drained1tablespoon(15ml)oliveoil1tablespooncurrypowder2tablespoonsmincedgingerroot1teaspooncumin1teaspoonmincedgarlic¼teaspoonredpepperflakes¼cup(60ml)low-sodiumchickenbroth2tablespoons(30ml)lemonjuice3cups(660g)cookedbrownrice2tablespoonschoppedfreshcilantro
Steamcarrotandsquashfor5minutes.Addbroccoli,bellpepper,zucchini,andredonionandsteamfor5minutes.Addchickpeas;steamfor3to5minutesoruntil all vegetables are tender-crisp.Meanwhile, in a small saucepan, heat oilovermedium heat and cook curry powder, ginger-root, cumin, garlic, and redpepper flakes, stirring often, for 2 minutes. Add broth and lemon juice andsimmeruncoveredfor2minutes.Tossvegetableswithsauce.Serveoverhotriceorcouscous.Sprinklewithcilantro.
Yield:6servings
Eachwith:201gwater;477calories(11%fromfat,10%fromprotein,79%fromcarb);12gprotein;6gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;2gpolyunsaturatedfat;96gcarb;8gfiber;6gsugar;415mgphosphorus;97mgcalcium;3mgiron;158mgsodium;784mgpotassium;10191IUvitaminA;0mgvitaminE;75mgvitaminC;0mgcholesterol
RoastedVegetablesThisisasimplebuttastywaytocookvegetables.
3potatoes,cubed3turnips,cubed1cup(130g)carrot,sliced1inch(2.5cm)long½cup(75g)greenbellpepper,cutinchunks½cup(75g)redbellpepper,cutinchunks4ounces(115g)mushrooms½teaspoononionpowder¼teaspoongarlicpowder½teaspoonthyme
Placevegetablesinasinglelayerinaroastingpan.Spraywithnonstickoliveoilspray. Sprinkle with spices. Roast at 350°F (180°C, gas mark 4) until done,about30minutes,turningonce.
Yield:6servings
Eachwith:239gwater;158calories(3%fromfat,12%fromprotein,86%fromcarb);5gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;36gcarb;5gfiber;5gsugar;152mgphosphorus;40mgcalcium;2mgiron;50mgsodium;1082mgpotassium;4037IUvitaminA;0mgvitaminE;50mgvitaminC;0mgcholesterol
PotatoandCarrotBakeLookingforadifferentsidedishforbeef?Insteadofboiledpotatoesandcarrots,trythis.
6potatoes,peeledandfinelygrated1cup(110g)peeled,finelygratedcarrot1cup(160g)finelychoppedonion3eggs,beaten6tablespoons(45g)wholewheatflour2tablespoonschoppedparsley½teaspoonblackpepper,freshground1teaspoonpaprika
Preheatovento375°F(190°C,gasmark5).Inalargebowl,blendpotato,carrot,andonion.Stirineggsuntilwellmixed.Stirinflour,parsley,andblackpepper.Pour into a 9 × 13-inch (23 × 33 cm) pan coatedwith nonstick vegetable oilspray,fillingtothetop(itwillshrink),andsprinklewithpaprika.Bake1houroruntilbrowned.
Yield:8servings
Eachwith:273gwater;259calories(9%fromfat,14%fromprotein,77%fromcarb);9gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;6gfiber;5gsugar;242mgphosphorus;53mgcalcium;3mgiron;59mgsodium;1404mgpotassium;3043IUvitaminA;29mgvitaminE;28mgvitaminC;89mgcholesterol
SpinachCasseroleThisissortofanonion-flavoredversionofcreamedspinach.It’sgoodwithsteakorchicken.
20ounces(560g)frozenspinach,cookedanddrained½packetonionsoupmix8ounces(225g)sourcream1teaspoonlemonjuice½cup(58g)shreddedCheddarcheese
Combine all ingredients except cheese in casserole dish coated with nonstickvegetableoilspray.Topwithcheese.Bakeat325°F(170°C,gasmark3)for20to30minutes.
Yield:4servings
Eachwith:179gwater;191calories(57%fromfat,22%fromprotein,21%fromcarb);12gprotein;13gtotalfat;8gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;11gcarb;5gfiber;1gsugar;209mgphosphorus;397mgcalcium;3mgiron;339mgsodium;519mgpotassium;17473IUvitaminA;99mgvitaminE;4mgvitaminC;39mgcholesterol
ZucchiniCasseroleHere’sanotherusefortheexcesszucchinithatIseemtohavelateeachsummer.Thissidedishgoeswellwithchickenorfish.
3cups(339g)thinlyslicedzucchini1cup(160g)finelychoppedredonion2tablespoons(28ml)oliveoil4ounces(115g)choppedgreenchiles6tablespoons(45g)wholewheatflour¼cupchoppedfreshparsley¼teaspoonblackpepper3cups(450g)gratedMontereyJackcheese2eggs,lightlybeaten2cups(450g)cottagecheese1cup(100g)gratedParmesancheese
Sauté zucchini and onion in oil and place in large casserole dish. Coverwithchiles, flour, parsley, and pepper. SprinkleMonterey Jack cheese on top.Mixeggs and cottage cheese in bowl and spoon evenly over top of casserole.Sprinkle with Parmesan cheese. Bake at 350°F (180°C, gas mark 4) for 35minutes.
Yield:8servings
Eachwith:140gwater;358calories(59%fromfat,30%fromprotein,11%fromcarb);27gprotein;24gtotalfat;13gsaturatedfat;8gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;2gfiber;3gsugar;421mgphosphorus;548mgcalcium;2mgiron;544mgsodium;287mgpotassium;785IUvitaminA;132mgvitaminE;17mgvitaminC;117mgcholesterol
MixedVegetableCasseroleThiscreamyvegetablebakeisgoodwithfishorchicken.
10ounces(280g)frozenlimabeans10ounces(280g)frozenpeas10ounces(280g)frozengreenbeans½cup(80g)dicedonion1tablespoon(15ml)oliveoil½cup(115g)mayonnaise½cup(115g)sourcream¼cup(25g)gratedParmesancheese
Cookfrozenvegetablesaccordingtopackagedirections.Drainvegetables.Sautéonioninoiluntiltender.Stirinmayonnaiseandsourcream.Foldinvegetables.Putin2-quart(2L)casseroledishcoatedwithnonstickvegetableoilspray.TopwithParmesancheese.Cook20minutesat350°F(180°C,gasmark4).
Yield:6servings
Eachwith:146gwater;303calories(60%fromfat,12%fromprotein,29%fromcarb);9gprotein;21gtotalfat;5gsaturatedfat;6gmonounsaturatedfat;8gpolyunsaturatedfat;22gcarb;7gfiber;4gsugar;172mgphosphorus;116mgcalcium;2mgiron;346mgsodium;429mgpotassium;1542IUvitaminA;40mgvitaminE;16mgvitaminC;19mgcholesterol
SpinachArtichokeCasseroleThiscanbeusedasanappetizerspreadoncrackersorbreadorasasidedishwithameal.
1canartichokehearts30ounces(840g)frozenspinach,drainedandsqueezed8ounces(225g)fat-freecreamcheese,softened6tablespoons(90ml)skimmilk2tablespoons(28g)mayonnaise¼teaspoonblackpeppercup(33g)gratedParmesancheese
Spray 2-quart (2-L) ovenproof bowl with nonstick vegetable oil spray. Putartichokeheartsinbowlandthenspinach.Mixcreamcheese,milk,mayonnaise,and pepper. Pour over spinach and press spinach into the liquid. SprinkleParmesancheeseontopandbakeat375°F(190°C,gasmark5)for40minutes.
Yield:6servings
Eachwith:200gwater;214calories(35%fromfat,31%fromprotein,34%fromcarb);14gprotein;7gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;15gcarb;7gfiber;1gsugar;210mgphosphorus;352mgcalcium;4mgiron;391mgsodium;634mgpotassium;17488IUvitaminA;88mgvitaminE;5mgvitaminC;28mgcholesterol
SummerSquashCasseroleHere’sagoodwaytouseupextrazucchinioryellowsquashfromthegarden.Itakewhateverleftoverendsofhomemadebreadthereare,grindthemintobreadcrumbs,andstoretheminthefreezerforjustthiskindofrecipe.
4zucchinioryellowsquash,sliced1cup(160g)slicedonion1tablespoonunsaltedbutter,melted¼cup(60g)sourcreamteaspoonpaprika
2tablespoonschoppedchives2cups(230g)wholewheatbreadcrumbs
Cook squash and onion until almost tender. Stir together butter, sour cream,paprika,andchives.Adddrainedsquash.Placein1½-quart(1.5L)bakingdishsprayedwithnonstickvegetableoilspray.Topwithbreadcrumbs.Bakeat350°F(180°C,gasmark4)for20minutes.
Yield:6servings
Eachwith:34gwater;191calories(28%fromfat,11%fromprotein,61%fromcarb);5gprotein;6gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;2gfiber;3gsugar;77mgphosphorus;85mgcalcium;2mgiron;56mgsodium;128mgpotassium;191IUvitaminA;33mgvitaminE;3mgvitaminC;9mgcholesterol
VegetableMedleyHere’sagoodwaytocomeupwithaveggiesidedishonthosedayswhenthegardendidn’tyieldenoughofanyonething.Feelfreetouseyourimagination(andrefrigeratorveggiedrawercontents)whendecidingwhatingredientstouse.
½pound(225g)greenbeans1cup(180g)choppedtomato1cup(113g)cubedzucchini¼teaspoongarlicpowder1teaspoonbasil
Wash,trim,andcookbeansuntilalmosttender.Drain.Returntopanwithotheringredientsandcooktodesireddoneness.
Yield:4servings
Eachwith:116gwater;30calories(5%fromfat,20%fromprotein,75%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;7gcarb;3gfiber;2gsugar;44mgphosphorus;33mgcalcium;1mgiron;8mgsodium;296mgpotassium;780IUvitaminA;0mgvitaminE;19mgvitaminC;0mgcholesterol
Twice-BakedSweetPotatoesSweet potatoes are almost always boiled. Take a tip from restaurants like theLoneStarSteakhouse and bake them instead.They are an excellent source ofvitaminsAandC.
4sweetpotatoes¼cup(60g)brownsugar1teaspooncinnamon2tablespoons(28g)unsaltedbutter
Scrubpotatoesandscoretheskinwithaknifetoallowthesteamtoescape.Bakeat375°F(190°C,gasmark5)untildone,about45minutes.Ormicrowaveuntiltender,about10minutes.Scoopoutcentersandmixwithremainingingredients.Place mixture in each potato skin. Bake at 350°F (180°C, gas mark 6) untilheatedthrough,about10to15minutes.
Yield:4servings
Eachwith:123gwater;219calories(24%fromfat,4%fromprotein,72%fromcarb);2gprotein;6gtotalfat;4gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;41gcarb;4gfiber;22gsugar;53mgphosphorus;61mgcalcium;2mgiron;47mgsodium;399mgpotassium;23946IUvitaminA;48mgvitaminE;19mgvitaminC;15mgcholesterol
Two-ToneTwice-BakedPotatoesThis isoneof those ideas thatmakeyouwonderwhyyounever thoughtof itbefore.WehaditaspartofourChristmasdinner,andeveryonethoughtitwasagreatidea.
3bakingpotatoes3sweetpotatoescup(77g)sourcream
3tablespoons(45ml)skimmilk4tablespoonschives
Piercepotatoeswithafork.Bakeat400°F(200°C,gasmark6)untiltender,60to70minutes.Cutasliceoffthetopofeachbakingpotato.Scoopoutthepulp,leaving the skin intact. Place in a bowl and mix together with half the sourcream, milk, and chives. Repeat with the sweet potatoes. Place sweet potatomixture inoneendofeachpotato skinandbakingpotatomixture in theotherend.Bake at 350°F (180°C, gasmark 4) until heated through, about 10 to 15minutes.
Yield:6servings
Eachwith:190gwater;227calories(12%fromfat,9%fromprotein,79%fromcarb);6gprotein;3gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;46gcarb;5gfiber;6gsugar;149mgphosphorus;70mgcalcium;2mgiron;47mgsodium;1012mgpotassium;12084IUvitaminA;27mgvitaminE;25mgvitaminC;6mgcholesterol
Twice-BakedPotatoesWiththeadditionofgroundbeef,thesepotatoescanbecomeawholemeal.Themicrowavealsomakesitaquickmeal.
4mediumpotatoes8ounces(225g)groundbeef,extralean1cup(71g)finelychoppedbroccoliflorets1cup(235ml)water1cup(115g)shreddedCheddarcheese,divided½cup(115g)sourcream¼teaspoonblackpepper,freshground¼cup(25g)slicedscallions
Piercepotatoesalloverwitha fork.Place in themicrowaveandcook, turningonceortwice,until thepotatoesaresoft,about10minutes.Meanwhile,brownmeat in a large skillet overmedium-highheat, stirringoften, about 3minutes.Transfer to a large bowl. Increase heat to high, add broccoli andwater to theskillet,cover,andcookuntiltender,4to5minutes.Drainthebroccoli;addtothemeat.Carefullycutoffthetopthirdofthecookedpotatoes;reservethetopsforanotheruse.Scooptheinsidesoutintoamediumbowl.Placethepotatoshellsinasmallbakingdish.Add½cup(58g)Cheddarcheese,sourcream,andpeppertothepotatopulpandmashwithaforkorpotatomasher.Addscallionsandthepotato mixture to the broccoli and meat; stir to combine. Evenly divide thepotato mixture among the potato shells and top with the remaining Cheddarcheese.Microwaveonhighuntilthefillingishotandthecheeseismelted,2to4minutes.
Yield:4servings
Eachwith:452gwater;572calories(39%fromfat,19%fromprotein,43%fromcarb);27gprotein;25gtotalfat;13gsaturatedfat;8gmonounsaturatedfat;1gpolyunsaturatedfat;62gcarb;6gfiber;4gsugar;517mgphosphorus;326mgcalcium;4mgiron;285mgsodium;1989mgpotassium;1064IUvitaminA;115mgvitaminE;50mgvitaminC;86mgcholesterol
GarlicFriedPotatoesThisisaniceflavorfulsidedishtousewithasimplegrilledpieceofmeat.
1pound(455g)redpotatoes,cubed1cup(235ml)low-sodiumchickenbroth1tablespoon(15ml)oliveoil¾teaspooncrushedgarlic
Washpotatoesandcutinto½-inch(1cm)cubes;donotpeel.Heatchickenbrothin a nonstick skillet just large enough to hold the potatoes in 1 layer. Addpotatoes,cover,andsimmer5minutes.Chickenbrothwillevaporate.Addoliveoilandgarlic.Tossfor5minutesovermediumheat.Addblackpeppertotaste.
Yield:4servings
Eachwith:112gwater;265calories(13%fromfat,9%fromprotein,78%fromcarb);6gprotein;4gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;0gpolyunsaturatedfat;53gcarb;9gfiber;2gsugar;133mgphosphorus;42mgcalcium;8mgiron;42mgsodium;704mgpotassium;11IUvitaminA;0mgvitaminE;15mgvitaminC;0mgcholesterol
SpicyOven-BakedFrenchFriesSouthwesternflavorsblendwithspicymustardforazippyalternative todeep-friedfries.Feelfreetoincreasethecayenne,redpepper,andchilipowderifyoulikethemspicier.Youwon’twanttolettheketchupbottlenearthetable!
3tablespoons(45ml)oliveoil2tablespoons(28ml)limejuice½teaspoonmincedgarlic½teaspoonredpepperflakes¼teaspooncayennepepper1teaspoonchilipowder2tablespoons(28ml)Dijonmustard½teaspoonblackpepper4potatoes,peeledandcutinto¼-inch-thick(0.5cm)fries
Preheattheovento400°F(200°C,gasmark6).Inalargebowl,stirtogethertheolive oil, lime juice, garlic, red pepper flakes, cayenne pepper, chili powder,mustard,andpepper.Addthepotatoslicesandstiruntilevenlycoated.Arrangefries in a single layer on a large baking sheet. Bake for 20 minutes in thepreheatedoven.Thenturnthefriesoverandcontinuetobakefor10to15moreminutes,untilcrispyandbrowned.
Yield:6servings
Eachwith:164gwater;239calories(27%fromfat,6%fromprotein,67%fromcarb);4gprotein;7gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;41gcarb;4gfiber;2gsugar;88mgphosphorus;22mgcalcium;1mgiron;71mgsodium;684mgpotassium;228IUvitaminA;0mgvitaminE;17mgvitaminC;0mgcholesterol
HomeFriedPotatoesThisisatraditionalbreakfastkindofdish,butitalsoworksjustaswellasasidedishatdinner.
4potatoes1cup(160g)choppedonion4tablespoons(55g)unsaltedbutter½teaspoonblackpepper,freshground
Boil potatoes until almost done through. Drain. Coarsely chop potatoes andonion.Meltbutterinaheavyskillet.Addpotatoesandonion.Grindpepperover.Fryuntilbrowned,turningfrequently.
Yield:4servings
Eachwith:270gwater;376calories(28%fromfat,6%fromprotein,66%fromcarb);6gprotein;12gtotalfat;7gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;64gcarb;6gfiber;4gsugar;135mgphosphorus;38mgcalcium;1mgiron;18mgsodium;1048mgpotassium;365IUvitaminA;95mgvitaminE;25mgvitaminC;31mgcholesterol
PotatoDumplingsTrythesewithsauerbratenorjustplaingrilledporkchops.
4potatoes1egg,beaten3tablespoons(24g)cornstarch1cup(115g)wholewheatbreadcrumbs¼teaspoonblackpepper¼cup(31g)flour
Peelpotatoesandboil in saltedwateruntil soft.Drainandmashuntil smooth.Blendineggs,cornstarch,breadcrumbs,andpepper.Mixthoroughlyandshapeinto dumplings.Youmay need to add flour tomake dumplings hold together.Rolleachdumplinginflouranddropintorapidlyboilingwater.Coverandcookforabout15or20minutes.
Yield:6servings
Eachwith:163gwater;271calories(7%fromfat,10%fromprotein,83%fromcarb);7gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;57gcarb;4gfiber;3gsugar;128mgphosphorus;54mgcalcium;2mgiron;48mgsodium;703mgpotassium;51IUvitaminA;13mgvitaminE;15mgvitaminC;39mgcholesterol
PotatoandVegetableHashAddingvegetablesmakeshash-brownedpotatoesamorecompletesidedish,buttheyarestillgoodforbreakfastthiswaytoo.Dependingonthemeal,anumberofdifferentherbscouldbeadded.Wesprinklethemwithalittlegarlicpowderandbasiljustbeforeturning.
2potatoes,shredded½cup(80g)shreddedonion¼cup(38g)shreddedredbellpepper¼cup(38g)shreddedgreenbellpepper¼cup(28g)shreddedzucchinicup(60g)finelychoppedtomato
2tablespoons(28ml)oliveoil
Shredallvegetablesexcepttomato.Mixtogether.Heatoilinalargeskillet.Addvegetablesand spread toaneven layer.Cookuntil lightlybrowned.Turnoverandaddchoppedtomatoontop.Coverandcookuntiltender.Cutinwedgestoserve.
Yield:6servings
Eachwith:114gwater;136calories(30%fromfat,6%fromprotein,64%fromcarb);2gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;2gfiber;2gsugar;51mgphosphorus;14mgcalcium;0mgiron;7mgsodium;404mgpotassium;300IUvitaminA;0mgvitaminE;23mgvitaminC;0mgcholesterol
AvocadoandCrabmeatSaladThisisanotherofthose“fancy”saladsthataregoodwhenyouhaveguests.Butgo ahead and treat yourself even if there is no one but family. This makesenoughthatitcouldbeawholemealinitself.
1cup(230g)fat-freesourcream4tablespoons(64g)low-fatmayonnaise1teaspoonWorcestershiresauce1avocado1cupasparagus,cutin1-inch(2.5cm)pieces¼cup(25g)slicedblackolives1pound(455g)crabmeat1canartichokehearts,quartered
Combinesourcream,mayonnaise,andWorcestershiretomakesauce.Peelandcoarsely chop avocado.Combine asparagus, black olives, crabmeat, artichoke,andavocado.Poursauceoversaladandmix.
Yield:8servings
Eachwith:130gwater;172calories(42%fromfat,38%fromprotein,20%fromcarb);14gprotein;7gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;7gcarb;3gfiber;1gsugar;229mgphosphorus;82mgcalcium;1mgiron;740mgsodium;396mgpotassium;361IUvitaminA;35mgvitaminE;10mgvitaminC;44mgcholesterol
TIPServeonlettuceandgarnishwithcherrytomatoes.
BroccoliandTomatoSaladAsprettyasitistasty,thissaladisgreatwithapieceofgrilledmeatoraneggdishlikequiche.
1pound(455g)broccoli¼pound(115g)mushrooms¾cup(75g)olives,drained8ounces(225g)cherrytomatoes
Dressingcup(80ml)oliveoil
1tablespoon(15ml)whitewinevinegar1tablespoon(15ml)lemonjuice2tablespoonschoppedfreshparsley¼cup(25g)mincedscallions¼teaspoonmincedgarlic¼teaspoonblackpepper,freshground
Trimfloretsfrombroccoli,youshouldhaveabout1quart(1L).Reservestemsforanotheruse.Dropbroccolifloretsintoboilingwaterfor1minuteorjustuntiltheyturnbrightgreen;drain.Trimmushroomstemsto½inch(1cm).Combinebroccoli,mushrooms,olives,andcherrytomatoesinbowl.Measureoil,vinegar,lemon juice,parsley,scallions,garlic,andpepper intosmallbowl.Whiskuntilblended.Pourdressingovervegetablemixture.Turngently tocoatvegetables.Coverandrefrigerate3hoursormoreuntilreadytoserve.
Yield:4servings
Eachwith:162gwater;249calories(72%fromfat,7%fromprotein,20%fromcarb);5gprotein;21gtotalfat;3gsaturatedfat;15gmonounsaturatedfat;2gpolyunsaturatedfat;13gcarb;5gfiber;3gsugar;104mgphosphorus;88mgcalcium;2mgiron;261mgsodium;603mgpotassium;1351IUvitaminA;0mgvitaminE;117mgvitaminC;0mgcholesterol
TIPThisisacolorfulsaladtoserveinaglassbowl.
BroccoliCauliflowerSaladThissimplesaladisgoodwithgrilledmeatoranyofanumberofothermeals.
1pound(455g)broccoli,cutinflorets1pound(455g)cauliflower,cutinflorets1cup(160g)thinlyslicedredonion½cup(115g)mayonnaise¼cup(60ml)vinegar¼cup(50g)sugar¼cup(60ml)saladoil3tablespoons(45ml)mustard
Mixbroccoliandcauliflowerflorets.Addonionandcombineotheringredients.Pourovervegetables.Refrigerate2hoursbeforeserving.
Yield:6servings
Eachwith:174gwater;307calories(69%fromfat,6%fromprotein,25%fromcarb);4gprotein;24gtotal fat;4g saturated fat;10gmonounsaturated fat;9gpolyunsaturated fat;20gcarb;4g fiber;13gsugar;88mgphosphorus;63mgcalcium;1mgiron;143mgsodium;413mgpotassium;538IUvitaminA;15mgvitaminE;103mgvitaminC;7mgcholesterol
CabbageFruitSaladThisisagreatdishforfallwhencabbageandapplesareinseason.Itfeaturesasweetcreamydressing.
2cups(140g)raw,shreddedcabbage1mediumapple,dicedandunpeeled1tablespoon(15ml)lemonjuice½cup(75g)raisins¼cup(60ml)pineapplejuice1½teaspoonslemonjuice1tablespoonsugar½cup(115g)sourcream
Preparecabbageandapple.Uselemonjuicetowetappletopreventdarkening.Tosscabbage,raisins,andapple.Mixfruitjuicesandsugar.Addsourcreamandstiruntilsmooth;addtosaladandchill.
Yield:4servings
Eachwith:102gwater;169calories(31%fromfat,5%fromprotein,64%fromcarb);2gprotein;6gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;29gcarb;2gfiber;20gsugar;58mgphosphorus;64mgcalcium;1mgiron;24mgsodium;338mgpotassium;244IUvitaminA;50mgvitaminE;24mgvitaminC;13mgcholesterol
CornSaladBecauseitisslightlysweetfromtheappleandverycrunchy,thissaladisgreatwithbarbecuedmeats.
1cup(150g)dicedgreenbellpepper1avocado,cubed1cup(150g)choppedapple2cups(328g)corn,cookedandcooled1teaspoonDijonmustard1tablespoon(15ml)redwinevinegar3tablespoons(45ml)oliveoil
Place pepper, avocado, apple, and corn in salad bowl. Stir to mix. Combineremainingingredientsandpouroversalad,tossinglightly.
Yield:4servings
Eachwith:151gwater;234calories(56%fromfat,5%fromprotein,38%fromcarb);3gprotein;16gtotalfat;2gsaturatedfat;11gmonounsaturatedfat;2gpolyunsaturatedfat;24gcarb;5gfiber;6gsugar;77mgphosphorus;14mgcalcium;1mgiron;23mgsodium;386mgpotassium;201IUvitaminA;0mgvitaminE;37mgvitaminC;0mgcholesterol
TIPForaMexicansalad,omittheappleandaddateaspoonofgroundcumintothedressing.
DateAppleWaldorfSaladHere’sanotherfruity,sweetdessertorsalad.Thisis thekindof thingthatkidslove(andolderpeopletoo).
1orange2cups(300g)dicedunpeeledapple½cup(75g)dates,snipped½cup(50g)choppedcelerycup(40g)choppedwalnuts
¼cup(60g)mayonnaise1tablespoonsugar¾cup(56g)whippeddesserttopping(suchasCoolWhip),thawed
Peel orange; section over bowl to catch juices. Halve sections and reserve 1tablespoon juice. Inmedium bowl, combine apple, dates, celery,walnuts, andorange sections.Blend togethermayonnaise, sugar, and reserved orange juice.Foldinthewhippeddesserttopping;combinewithdatemixture.
Yield:6servings
Eachwith:76gwater;211calories(53%fromfat,5%fromprotein,42%fromcarb);3gprotein;13gtotalfat;2gsaturatedfat;3gmonounsaturatedfat;6gpolyunsaturatedfat;24gcarb;3gfiber;19gsugar;64mgphosphorus;37mgcalcium;0mgiron;69mgsodium;258mgpotassium;202IUvitaminA;21mgvitaminE;18mgvitaminC;9mgcholesterol
FiestaSaladThis simple but flavorful main-dish salad is good for those warmer springevenings.
2tablespoons(28ml)oliveoil2tablespoons(28ml)limejuice1tablespoon(15ml)lemonjuice¼teaspoongarlicpowder½teaspooncumin¼teaspoonoregano1bonelesschickenbreast4cups(220g)romainelettuce16cherrytomatoes1avocado,peeledandsliced¼cup(27g)shreddedSwisscheese½cup(36g)crumbledtortillachips2tablespoons(30g)fat-freesourcream¼cup(65g)salsa
Combinefirst6 ingredients inaresealableplasticbag.Addchickenbreastandmarinateatleast2hours,turningoccasionally.Grillorsautéchickenbreastuntilnolongerpink.Cutinto½-inch-thick(1cm)slices.Dividelettucebetweentwoplates. Top with tomatoes, avocado, and chicken. Sprinkle with cheese andtortillachips.Combinesourcreamandsalsaandpouroversalad.
Yield:2servings
Eachwith:236gwater;457calories(55%fromfat,16%fromprotein,28%fromcarb);19gprotein;28gtotal fat;4g saturated fat;18gmonounsaturated fat;4gpolyunsaturated fat;32gcarb;10g fiber;3gsugar; 315mg phosphorus; 268mg calcium; 3mg iron; 263mg sodium; 1187mg potassium; 6614 IUvitaminA;24mgvitaminE;64mgvitaminC;33mgcholesterol
Grapefruit,Avocado,andSpinachSalad
Thisisagreatsalad.Iliketomakeadoublebatchofthedressingandusehalftomarinatebonelesschickenbreaststogrillasanaccompaniment.
1½pounds(680g)freshspinach3redgrapefruit2avocados¼cup(60ml)orangejuice2tablespoons(30ml)lemonjuice1teaspoonsugar2tablespoons(28ml)whitewinevinegar½cup(120ml)oliveoil
Removestemsfromspinach.Washspinachthoroughlyanddry.Tearleavesintobite-sizepieces.Wrapgentlyinpapertowelsandrefrigerateinplasticbagsuntilreadytotosssalad.Peelandsectiongrapefruit.Sliceavocadosintoquartersandthen cut each slice into 2-inch (5 cm) chunks.Combine remaining ingredientsfor dressing. At serving time, toss spinach with dressing. Add grapefruit andavocadosandgentlytossagain.Orarrangegrapefruitandavocadoslicesonbedof dressed spinach on individual serving plates. Pass additional dressing, ifdesired.
Yield:6servings
Eachwith:240gwater;422calories(52%fromfat,7%fromprotein,41%fromcarb);8gprotein;26gtotal fat;4g saturated fat;18gmonounsaturated fat;3gpolyunsaturated fat;45gcarb;10g fiber;2gsugar;138mgphosphorus;43mgcalcium;2mgiron;8mgsodium;465mgpotassium;397IUvitaminA;0mgvitaminE;55mgvitaminC;0mgcholesterol
OrangeAvocadoSaladFreshandcitrusywithasesame/poppyseeddressing, thissaladwoulddressupanymeal.It’sparticularlygoodwithchickenorfish.
2tablespoons(40g)honey1tablespoonsesameseeds1teaspoonpoppyseeds2tablespoons(28ml)vegetableoil2tablespoons(28ml)cidervinegar¼teaspoonWorcestershiresauce¼teaspoononionpowder4cups(220g)lettuce,tornintobite-sizepieces2oranges,separatedintosections1avocado,diced
Combinefirst4ingredientsinblenderuntilwellblended.Withblenderrunning,addoil,vinegar,andWorcestershiresauceinaslow,steadystream.Blenduntilthickened.Tosslettuce,oranges,andavocado.Drizzlewithdressing.
Yield:4servings
Eachwith:183gwater;209calories(51%fromfat,4%fromprotein,45%fromcarb);2gprotein;13gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;5gpolyunsaturatedfat;25gcarb;5gfiber;19gsugar;54mgphosphorus;67mgcalcium;1mgiron;14mgsodium;461mgpotassium;621IUvitaminA;0mgvitaminE;55mgvitaminC;0mgcholesterol
SpinachandOrangeSectionSaladAgreatsalad,thiscouldeasilybemadeafullmealbyaddingsomechickenorshrimp.
1pound(455g)spinach,washed,trimmed,anddrained½pound(35g)slicedcleanedmushrooms5ounces(140g)waterchestnuts,drainedandrinsed4oranges,peeledandsectioned2tablespoons(28ml)orangejuice1tablespoon(15ml)soysauce¼teaspoondrymustardteaspoonblackpepper,freshground
Tear spinach into bite-size pieces.Tosswithmushrooms,water chestnuts, andorangesections.Combineremainingingredientsinajarwithatight-fittinglid.Shakewell.Beforeserving,pouroverspinachmixture;tosslightly.
Yield:8servings
Eachwith:174gwater;88calories(5%fromfat,18%fromprotein,78%fromcarb);4gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;19gcarb;5gfiber;10gsugar;79mgphosphorus;127mgcalcium;1mgiron;125mgsodium;543mgpotassium;7049IUvitaminA;0mgvitaminE;53mgvitaminC;0mgcholesterol
SpinachSaladThis is an easy salad with lots of flavor from an unusual combination ofingredients.Andthat’snoteventomentionthefactthatitcontainsalmosthalfyourdailytargetoffiber.
¼cup(60ml)lemonjuice1teaspoonsugar½teaspoonmincedgarlic¼teaspoonblackpepper4cups(120g)freshspinach,cleanedandtorn½cup(50g)choppedscallions1avocado,cubed14ounces(397g)artichokehearts,drainedandhalved
Combinefirst4ingredientstomakedressing.Tosswithremainingingredients.
Yield:4servings
Eachwith:305gwater;175calories(29%fromfat,22%fromprotein,49%fromcarb);12gprotein;7gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;25gcarb;14gfiber;4gsugar;180mgphosphorus;327mgcalcium;5mgiron;242mgsodium;1064mgpotassium;23256IUvitaminA;0mgvitaminE;22mgvitaminC;0mgcholesterol
IslandSlaw
2cups(140g)shreddedcabbage½cup(55g)shreddedcarrot½cup(36g)shreddedbroccoli¼cup(50g)sugar3tablespoons(45ml)whitewinevinegar2tablespoons(28ml)oliveoil1teaspoonvanillaextract1teaspoonblackpepper¼teaspoongroundgingerteaspooncayennepepper
Mixvegetables ina largebowl.Combine remaining ingredients; stiruntilwellblended.Justbeforeserving,pourovercabbagemixture;tossgently.
Yield:4servings
Eachwith:79gwater;137calories(45%fromfat,4%fromprotein,51%fromcarb);1gprotein;7gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;18gcarb;2gfiber;14gsugar;27mgphosphorus;33mgcalcium;1mgiron;21mgsodium;189mgpotassium;3016IUvitaminA;0mgvitaminE;28mgvitaminC;0mgcholesterol
MexicanColeSlaw
½cup(35g)shreddedredcabbage¼teaspooncumin1cup(70g)shreddedgreencabbage¼cup(28g)pared,gratedcarrot¼teaspoonblackpepper,freshground¼cup(60g)plainfat-freeyogurt2tablespoons(28ml)limejuice
Combineallingredientsinamediummixingbowl.Serveatonceorrefrigerateandservecold.
Yield:3servings
Eachwith:77gwater;31calories(4%fromfat,22%fromprotein,73%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;2gfiber;4gsugar;50mgphosphorus; 66 mg calcium; 0 mg iron; 33 mg sodium; 188mg potassium; 1997 IU vitamin A; 0 mgvitaminE;23mgvitaminC;0mgcholesterol
MoldedVegetableSaladThismoldedsaladisanotherofthosetraditionalfamilyrecipes.ThisoneisseenmostoftenatEaster,alongwithham,turkey,andpotatosalad.
6ounces(170g)lemongelatin2cups(475ml)boilingwater2¼cups(535ml)coldwater,divided1tablespoonunflavoredgelatin1cup(180g)choppedtomato½cup(75g)choppedgreenbellpepper½cup(80g)choppedonion½cup(60g)slicedcucumber½cup(65g)slicedcarrot1cup(70g)shreddedcabbage¼cup(60ml)cidervinegar
Preparelemongelatinaccordingtopackagedirectionsusing2cupseachboilingandcoldwater.Dissolve1tablespoonunflavoredgelatinin¼cup(60ml)coldwater.Let stand5minutes.Add this to the lemongelatinmixture.Refrigerateuntilconsistencyofunbeateneggwhitesorsoftcustard.Combinetheremainingingredients. Stir into chilled gelatin and pour into a 7-cupwell-oiledmold orbowl.Chillatleast8hoursinrefrigeratoruntilfirm.
Yield:8servings
Eachwith:191gwater;140calories(1%fromfat,9%fromprotein,91%fromcarb);3gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;33gcarb;1gfiber;29gsugar;62mgphosphorus;18mgcalcium;0mgiron;163mgsodium;135mgpotassium;1513IUvitaminA;0mgvitaminE;18mgvitaminC;0mgcholesterol
ItalianPastaSaladHere’s a quick and zesty salad with the flavor of Italy. We like this withbarbecuedchicken.
1pound(455g)tricoloredpasta½cup(50g)choppedblackolives½cup(90g)choppedroastedredpepper½cup(150g)choppedartichokehearts1cup(71g)broccoli4ounces(120ml)Italiandressing
Cook pasta according to package directions. Add other ingredients and saladdressingtocookedpastawhileit’sstillwarm.Refrigerate.
Yield:6servings
Eachwith:63gwater;359calories(19%fromfat,12%fromprotein,69%fromcarb);11gprotein;8gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;62gcarb;5gfiber;2gsugar;111mgphosphorus;52mgcalcium;4mgiron;615mgsodium;327mgpotassium;351IUvitaminA;0mgvitaminE;20mgvitaminC;0mgcholesterol
TIPForamoreflavorfulpasta,prepareit1daybeforeyouplantoeatitsotheflavorshavetimetodevelop.
ItalianSaladTrythissaladwithyournextItalianmeal.Oraddsometunaorsalamiandmakeitameal.
2cups(110g)romainelettuce,tornintobite-sizepieces2cups(110g)iceberglettuce,tornintobite-sizepieces1cup(160g)redonion,separatedintorings1canartichokehearts,drainedandseparated1cup(71g)broccoliflorets1cup(150g)shreddedmozzarellacheese½cup(120ml)Italiandressing
Tossallingredientstogether.
Yield:4servings
Eachwith:191gwater;227calories(57%fromfat,16%fromprotein,26%fromcarb);10gprotein;15gtotalfat;5gsaturatedfat;4gmonounsaturatedfat;4gpolyunsaturatedfat;16gcarb;4gfiber;6gsugar;176mgphosphorus;188mgcalcium;1mgiron;706mgsodium;419mgpotassium;2,375IUvitaminA;49mgvitaminE;29mgvitaminC;22mgcholesterol
FourBeanSaladIfthreebeansaladisgood,whynotgoitonebetter?
10ounces(280g)greenbeans10ounces(280g)yellowbeans2cups(320g)chickpeas2cups(200g)kidneybeans½cup(75g)choppedgreenbellpepper½cup(80g)choppedonion1cup(200g)sugar1cup(235ml)cidervinegar¾cup(180ml)vegetableoil½teaspoonblackpepper
Ifbeansarefrozen,cookuntilcrisp-tender; ifcanned,drain.Combinewiththebell pepper and onion; set aside. Combine remaining ingredients; pour overvegetables, mixing well. Cover and marinate in the refrigerator for 24 hours,stirringoccasionally.
Yield:8servings
Eachwith:145gwater;351calories(43%fromfat,8%fromprotein,50%fromcarb);7gprotein;17gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;9gpolyunsaturatedfat;44gcarb;8gfiber;21gsugar;119mgphosphorus;64mgcalcium;2mgiron;150mgsodium;392mgpotassium;271IUvitaminA;0mgvitaminE;18mgvitaminC;0mgcholesterol
TIPThiswillkeepforuptoaweekintherefrigerator.
MarinatedCauliflowerSaladYes, it says cauliflower salad, but this dish also gets a nice fiber boost fromtomatoes,carrots,andartichokes.
2cups(200g)cauliflower,cutintoflorets1cup(300g)artichokehearts,drainedandquartered12cherrytomatoes,halved½cup(65g)thinlyslicedcarrot½cup(80g)redonion,peeled,sliced,andseparatedintorings1cup(130g)frozenpeas,thawedanddrained2tablespoons(16g)sesameseeds,toasted½cup(120ml)Italiandressing
Combinevegetablesandsesameseedsinlargecontainer.Stirindressing.Coverandrefrigerateseveralhours.
Yield:6servings
Eachwith:116gwater;143calories(49%fromfat,11%fromprotein,39%fromcarb);4gprotein;8gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;4gpolyunsaturatedfat;15gcarb;5gfiber;5gsugar;94mgphosphorus;75mgcalcium;2mgiron;440mgsodium;338mgpotassium;2624IUvitaminA;0mgvitaminE;30mgvitaminC;0mgcholesterol
MarinatedZucchiniSaladThisisanicesummersaladthatcanhelptouseupthoseextrazucchiniwhenthegardenisproducingmorethanyoucaneat.
2cups(220g)thinlyslicedzucchini½cup(35g)thinlyslicedmushrooms1cup(300g)artichokehearts,drainedandsliced1canbambooshoots,drained½cup(120ml)Italiandressing
Mixallbutdressingtogetherinalargebowl.Pourdressingoveringredientsandstirtomix.Marinateseveralhoursorovernight.
Yield:4servings
Eachwith:181gwater;129calories(57%fromfat,10%fromprotein,32%fromcarb);4gprotein;9gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;4gpolyunsaturatedfat;11gcarb;4gfiber;5gsugar;76mgphosphorus;26mgcalcium;1mgiron;520mgsodium;368mgpotassium;212IUvitaminA;0mgvitaminE;14mgvitaminC;0mgcholesterol
MarinatedVegetableSaladThis isagreatsaladwith justapieceofmeatoras themaindishwitha littlechickenorseafoodadded.
½cup(120ml)oliveoil¼cup(60ml)redwinevinegar1tablespoon(15ml)lightcornsyrup1teaspoondriedbasil½teaspoonblackpepper½cup(35g)slicedmushrooms¾pound(340g)freshasparagus,slightlycookedandcutinto2-inch(5cm)pieces1cup(164g)cookedchickpeas,drained¼cup(25g)slicedblackolives¼cup(25g)slicedgreenolives10ounces(280g)artichokehearts,cooked1cup(160g)thinlyslicedredonion
Combine first 5 ingredients. Add to all vegetables in nonaluminum bowl.Marinateatleast1hourorovernight.Drainandserveonlettuceleaves.
Yield:4servings
Eachwith:255gwater;419calories(62%fromfat,7%fromprotein,30%fromcarb);8gprotein;30gtotalfat;4gsaturatedfat;21gmonounsaturatedfat;4gpolyunsaturatedfat;33gcarb;9gfiber;5gsugar;164mgphosphorus;85mgcalcium;4mgiron;372mgsodium;565mgpotassium;859IUvitaminA;0mgvitaminE;14mgvitaminC;0mgcholesterol
Raspberry-CranberryMoldPineapple and cranberry in a raspberry base… this recipe has almost allmyfavoritefruits.
6ounces(170g)raspberrygelatin2cups(310g)crushedpineapplewithsyrup,drained16ounces(455g)wholeberrycranberrysauce,undrained1cup(120g)halvedwalnuts
Dissolvegelatinin4cups(950ml)boilingwater;adddrainedpineappleandtheundrained cranberry sauce; mix well. Chill until partially set and then addwalnutsandpourinto9×13-inch(23×33cm)dishormold.Chilluntilset.
Yield:10servings
Eachwith:71gwater;237calories(27%fromfat,7%fromprotein,66%fromcarb);5gprotein;8gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;4gpolyunsaturatedfat;41gcarb;2gfiber;38gsugar;94mgphosphorus; 17mg calcium; 1mg iron; 93mg sodium; 131mgpotassium; 43 IUvitaminA; 0mgvitaminE;5mgvitaminC;0mgcholesterol
OvernightLayeredFruitSaladThismakesagreatpresentation ifyou layer it inaglass triflebowl.Butmoreimportantly,ittastesgood.
2cups(110g)shreddediceberglettuce2GoldenDeliciousapples2oranges2cups(300g)seedlessgreengrapescup(75g)mayonnaisecup(77g)sourcream
1cup(115g)shreddedCheddarcheese
Spreadlettuceonbottomof2-quart(2L)servingdish.Coreandquarterapples;slicethinlyandlayeroverlettuce.Peelandsectionoranges;squeezeateaspoonorsooforangejuiceontotheapples.Arrangesectionedorangeontopofappleslices.Layergrapes.Combinemayonnaiseandsourcreaminsmallbowl;spreadovergrapes.Sprinkle shreddedcheeseover all.Coverdish tightlywithplasticwrap.Refrigerateovernight.
Yield:6servings
Eachwith:159gwater;268calories(61%fromfat,10%fromprotein,29%fromcarb);7gprotein;19gtotalfat;7gsaturatedfat;5gmonounsaturatedfat;6gpolyunsaturatedfat;20gcarb;3gfiber;16gsugar;150mgphosphorus;210mgcalcium;0mgiron;215mgsodium;285mgpotassium;611IUvitaminA;80mgvitaminE;36mgvitaminC;33mgcholesterol
17SideDishesandSalads:Combinations
Ourchapterofcombinationsidedishescontainsawiderangeofrecipes.Fromstuffedpepperstopastaandveggiedishestocasseroles,salads,andmolds,youaresuretofindsomethingherewhenyouarelookingforsomethingjustalittledifferentforyourmeal.
RiceandBeansThis isaneasystovetoppreparation fora tasty riceandbeandish.Use itasasidedishormakeitawholemeal.
1cup(190g)brownrice2cups(475ml)water1cup(160g)choppedonion1tablespoon(15ml)oliveoil½teaspooncrushedgarlic1cup(180g)dicedtomato1cup(113g)choppedzucchini½teaspoonoregano2cups(200g)cookedkidneybeans,drained(canbepinkorred)1cup(115g)shreddedCheddarcheese
Inmediumsaucepan,combinericeandwater.Bringtoaboil;reduceheat,cover,andsimmer35minutes.Sautéonioninoilinalargesaucepanuntiltender.Stirinremainingingredientsexceptcheese.Heattoboiling,reduceheat,andsimmeruntil vegetables are tender. Stir in rice and heat through. Serve with cheesesprinkledovertop.
Yield:4servings
Eachwith:325gwater;356calories(37%fromfat,21%fromprotein,42%fromcarb);19gprotein;15gtotalfat;8gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;38gcarb;11gfiber;3gsugar;364mgphosphorus;323mgcalcium;4mgiron;223mgsodium;651mgpotassium;637IUvitaminA;85mgvitaminE;19mgvitaminC;35mgcholesterol
MoroccanCouscousThisisadelicioussidedishwithaMiddleEasternflavor.Serveitwithgrilledchickenforagreatmeal.
1cup(160g)choppedonion1cup(130g)slicedcarrot1cup(100g)slicedcelery1cup(70g)slicedmushrooms½cup(60g)choppedwalnuts5tablespoons(75ml)oliveoil,divided2cups(328g)cookedchickpeas,drained8ounces(225g)no-salt-addedtomatosauce½cup(75g)raisins2teaspoonscurrypowder¼teaspooncayennepepper1teaspoonpaprika1½cups(355ml)water1cup(175g)couscous
To make the vegetable mixture, in a large pan, brown onion, carrot, celery,mushrooms, and walnuts in 3 tablespoons olive oil. Add next 6 ingredients,bringtoboil,cover,andsimmerfor40minutes.Tomakethecouscous,boilthewaterwiththeremainingoliveoil.Pourovercouscous,stir,cover,andletstandfor 5 minutes or until water is absorbed. Serve vegetables over steamingcouscous.
Yield:4servings
Eachwith:335gwater;676calories(37%fromfat,11%fromprotein,53%fromcarb);18gprotein;28gtotalfat;3gsaturatedfat;15gmonounsaturatedfat;8gpolyunsaturatedfat;92gcarb;13gfiber;19gsugar; 351mg phosphorus; 116mg calcium; 4mg iron; 421mg sodium; 1040mg potassium; 6085 IUvitaminA;0mgvitaminE;19mgvitaminC;0mgcholesterol
Barley-StuffedGreenPeppersYoucaneitherusetheseasasidedishwithasimplepieceofmeatormakethemafullmealbyaddingsomegroundbeeforturkeytothemixture.
1tablespoon(15ml)oliveoil2cups(140g)choppedmushrooms1cup(160g)choppedonion1½cups(235g)cookedpearlbarley2tablespoonschoppedfreshparsley¼teaspoonthyme¼teaspoonblackpepper1cup(115g)shreddedMontereyJackcheese4greenbellpeppers1cup(245g)no-salt-addedtomatosauce
Preheatovento350°F(180°C,gasmark4).Heattheoilinalargeskillet.Addmushroomsandonionandcook,stirringuntil theonionisbrowned.Stir inthebarley,parsley,thyme,andpepper.Stirinthecheese;setaside.Cutoffthetopsofthepeppers;removeanddiscardtheseeds.Spoon¼ofthemixtureintoeachpepper. Stand the peppers upright in a baking dish just large enough toaccommodatethem.Pour thesauceover thepeppers.Bake30minutesoruntilthepeppersaretender.
Yield:4servings
Eachwith:284gwater;474calories(28%fromfat,17%fromprotein,55%fromcarb);20gprotein;16gtotalfat;7gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;67gcarb;17gfiber;9gsugar;421mgphosphorus;307mgcalcium;4mgiron;201mgsodium;1008mgpotassium;1193IUvitaminA;63mgvitaminE;134mgvitaminC;29mgcholesterol
TIPVarytheflavorbyaddingotherspicesorusingspaghettisauce.
BarleywithMushroomsBarleyby itself canbeprettyplain, butmushroomsandothervegetablesgivethisdishagreatflavorboost.
1tablespoon(15ml)oliveoil½cup(80g)choppedonion½cup(65g)finelychoppedcarrot½cup(75g)choppedredbellpepper½teaspoonfinelymincedgarlic½pound(225g)coarselyslicedmushrooms1cup(200g)pearlbarley1¾cups(410ml)low-sodiumbeefbroth,divided2tablespoonsmincedfreshparsley3tablespoonsmincedfreshdill2tablespoons(30ml)freshlemonjuice
Ina10-inch (25cm)sautépan,heatoilovermediumheat.Addonion,carrot,pepper, andgarlic. Sauté for 3minutes.Addmushrooms; sauté and toss for 3minutes. Add barley and continue cooking until lightly browned, about 5minutes.Add1cup(235ml)ofbroth;coverandsimmerovermedium-lowheatfor15minutes.Addtheremainingbrothandcontinuesimmeringuntiltheliquidisabsorbed,about10minuteslonger,stirringnowandthen.Stirintheparsley,dill,andlemonjuice.
Yield:4servings
Eachwith:217gwater;241calories(18%fromfat,15%fromprotein,67%fromcarb);10gprotein;5gtotalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;10gfiber;4gsugar;215mgphosphorus;80mgcalcium;4mgiron;88mgsodium;663mgpotassium;3579IUvitaminA;0mgvitaminE;35mgvitaminC;0mgcholesterol
ChickpeaandVegetableCasseroleThissimplecasseroleofchickpeasandveggiesisgoodwithanymeat.
8ounces(225g)driedchickpeas½cup(65g)dicedcarrot½cup(50g)dicedscallions1cup(180g)dicedtomato¼cup(38g)dicedgreenbellpepper½tablespoonvegetableseasoning½tablespoonpaprika1cup(115g)shreddedCheddarcheese
Soakbeansovernightwith three timesasmuchwater.Thenextmorning rinsethebeans,place inapotwith twiceasmuchwater,cover,andbring toaboil.Reducetosimmerandsimmerforabout35minutes.Dicecarrotintochunksandsteam for 15 minutes. Dice other vegetables and mix with chickpeas andseasonings. Place in well-buttered casserole dish, cover, and bake at 325°F(170°C,gasmark3)for35minutes.After25minutes,putalayerofcheeseontop.
Yield:6servings
Eachwith:80gwater;149calories(47%fromfat,21%fromprotein,32%fromcarb);8gprotein;8gtotalfat;5gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;12gcarb;3gfiber;1gsugar;163mgphosphorus;183mgcalcium;1mgiron;261mgsodium;223mgpotassium;2587IUvitaminA;57mgvitaminE;15mgvitaminC;23mgcholesterol
StuffedOrangesThis is a great side dish to have with pork. I can see it for something likeThanksgivingdinner,maybewithafewof therequiredminimarshmallowsontop.
6yams4oranges½cup(112g)unsaltedbutter,melted½cup(115g)brownsugar¼teaspoonnutmeg¼teaspooncinnamon½cup(75g)raisins1ounce(28ml)GrandMarnier½cup(55g)choppedpecans
Bakeyamsat350°F(180°C,gasmark4)untiltender.Cutorangesinhalf,scoopoutpulp,andchophalfofit.Peelyams,putinmixingbowlwithchoppedorangepulp,meltedbutter, sugar,nutmeg,cinnamon, raisins,andGrandMarnier.Mixwellandstufforangehalves.Sprinkletopwithpecans.Bakeina350°F(180°C,gasmark4)ovenfor20minutes.
Yield:8servings
Eachwith:133gwater;367calories(40%fromfat,3%fromprotein,57%fromcarb);3gprotein;17gtotalfat;8gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;54gcarb;6gfiber;30gsugar;82mgphosphorus;72mgcalcium;1mgiron;14mgsodium;779mgpotassium;648IUvitaminA;95mgvitaminE;58mgvitaminC;30mgcholesterol
TwoBeanandRiceSaladThismakes a lot of salad, but itwill keepwell in the refrigerator for up to aweek.
3cups(495g)cooked,chilledrice2cups(342g)cookedpintobeans,rinsedanddrained2cups(344g)cookedblackbeans,rinsedanddrained10ounces(280g)frozenpeas,thawed1cup(100g)slicedcelery1cup(160g)choppedredonion8ounces(225g)choppedgreenchiles,drained¼cupchoppedfreshcilantrocup(78ml)whitewinevinegar
¼cup(60ml)oliveoil2tablespoons(30ml)water½teaspoongarlicpowder½teaspoonblackpepper
Ina2½-quart(2.5L)coveredcontainer,combinecookedrice,pintobeans,blackbeans, peas, celery, onion, chiles, and cilantro. In screw-top jar, combineremaining ingredients. Cover and shake well to mix. Add dressing to ricemixture;tossgentlytomix.Coverandchillseveralhours.
Yield:10servings
Eachwith:157gwater;238calories(23%fromfat,16%fromprotein,61%fromcarb);9gprotein;6gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;37gcarb;9gfiber;2gsugar;162mgphosphorus;59mgcalcium;3mgiron;193mgsodium;435mgpotassium;743IUvitaminA;0mgvitaminE;13mgvitaminC;0mgcholesterol
WildRiceandBarleySaladWelikethisasasidedishwithgrilledchicken.Serveitoverlettuce.
1¾cups(410ml)low-sodiumchickenbroth½cup(85g)brownandwildricemix½cup(100g)pearlbarley¾cup(123g)cookedchickpeascup(50g)goldenraisins
¼cup(25g)slicedscallions2tablespoons(28ml)redwinevinegar1½teaspoons(8ml)oliveoil1teaspoonDijonmustard¼teaspoonblackpepper2tablespoonschoppedfreshbasil2tablespoons(18g)sliveredalmonds,toasted
Combinefirst3ingredientsinamediumsaucepan;bringtoaboil.Cover,reduceheat,andsimmer40minutesoruntilliquidisabsorbed.Removefromheatandlet stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Addchickpeas, raisins, and scallions.Combine vinegar and next 3 ingredients in asmallbowl;stirwithawhisk.Pouroverricemixture; tosswell.Cover;chill2hours.Stirinbasilandalmondsbeforeserving.
Yield:8servings
Eachwith:76gwater;156calories(17%fromfat,15%fromprotein,69%fromcarb);6gprotein;3gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;28gcarb;4gfiber;5gsugar;133mgphosphorus;39mgcalcium;2mgiron;94mgsodium;276mgpotassium;91IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
TabboulehTabbouleh is aMiddle Eastern salad of bulgur wheat. The chickpeas are nottraditional,buttheyaddanicetouchofflavorandupthefibercontent.
4cups(950ml)water,boiling1½cups(210g)bulgur¾cup(123g)cookedchickpeas1½cups(90g)mincedfreshparsley¾cup(72g)freshmint¼cup(25g)choppedscallions1cup(180g)choppedtomato½cup(120ml)lemonjuice¼cup(60ml)oliveoil½teaspoonblackpepper,totaste
Pourboilingwateroverbulgur.Letstandcoveredabout2hoursuntillightandfluffy.Removeexcesswaterbyshakinginastrainerandsqueezingwithhands.Combine cooked, squeezed bulgur, cooked beans, parsley, and mint (if freshmint is not available, substitute more fresh parsley). Add scallions, tomato,lemonjuice,oliveoil,andpepper.Chillforatleast1hour.Thismaybeusedasalightmealorassalad.
Yield:6servings
Eachwith:236gwater;234calories(36%fromfat,10%fromprotein,55%fromcarb);6gprotein;10gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;34gcarb;9gfiber;1gsugar;139mgphosphorus;70mgcalcium;4mgiron;56mgsodium;392mgpotassium;1932IUvitaminA;0mgvitaminE;38mgvitaminC;0mgcholesterol
PastaandBeanSaladThis is another salad that couldbe a fullmeal if youwant.A simpledressingbringsouttheflavorofthevegetables.
3tablespoons(45ml)vinegar¼cup(60ml)lightcornsyrup¼cup(60ml)oliveoil10ounces(280g)frozengreenbeans1cup(100g)choppedcelery1cup(150g)choppedgreenbellpepper1cup(160g)thinlyslicedredonion1cup(182g)cookednavybeans2cups(280g)cookedwholewheatpasta
Inmedium saucepan, stir together vinegar and corn syrup. Bring to full boil,removefromheat,andcool.Addoil.Cookfrozenbeansaccordingtodirections.Drain and cool. In large bowl, mix vegetables, navy beans, and pasta. Pourvinegar and oil mixture over vegetables. Refrigerate 24 hours, stirringoccasionally.
Yield:6servings
Eachwith:123gwater;394calories(22%fromfat,13%fromprotein,65%fromcarb);13gprotein;10gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;67gcarb;11gfiber;8gsugar;267mgphosphorus;100mgcalcium;4mgiron;32mgsodium;717mgpotassium;494IUvitaminA;0mgvitaminE;31mgvitaminC;0mgcholesterol
BeanandArtichokeSaladThis is a tastyvariationon threebean salad.Serve it over lettuceor as a sidedish.
½cup(50g)greenbeans,cooked½cup(50g)yellowbeans,cooked½cup(50g)cookedkidneybeans1jar(6ounces)artichokehearts¼cup(48g)choppedpimento¼cup(60ml)Italiandressing
Cook and drain beans.Chop artichoke hearts. Save the juice.Combine beans,hearts, and pimento. Add dressing to the juice of the hearts and pour overmixture.Refrigerateatleast2hoursorovernight.
Yield:4servings
Eachwith:99gwater;158calories(25%fromfat,19%fromprotein,56%fromcarb);8gprotein;5gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;23gcarb;10gfiber;3gsugar;144mgphosphorus;57mgcalcium;3mgiron;284mgsodium;565mgpotassium;532IUvitaminA;0mgvitaminE;19mgvitaminC;0mgcholesterol
Black-EyedPeaSaladThisisagreat-tastingsaladwithMediterraneanflavor.Youcouldmakeawholemealofitbyincreasingtheportionandaddingalittlecookedchicken.
2cups(344g)cookedblack-eyedpeas,drained¼cup(40g)choppedredonion¼cup(38g)choppedgreenbellpepper3ounces(85g)fetacheese½cup(55g)sun-driedtomatoes,oilpacked¼cup(60ml)balsamicvinegar1tablespoon(15ml)Dijonmustard1tablespoon(20g)honey
Inamediumbowl,mixthepeas,onion,bellpepper,andfeta.Inaseparatebowl,combine thesun-dried tomatoes,vinegar,mustard,andhoney.Drizzleover thesaladandgentlytosstocoat.Refrigerate1hourbeforeserving.
Yield:4servings
Eachwith:111gwater;225calories(28%fromfat,20%fromprotein,52%fromcarb);11gprotein;7gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;30gcarb;7gfiber;10gsugar;205mgphosphorus;138mgcalcium;2mgiron;322mgsodium;597mgpotassium;368IUvitaminA;27mgvitaminE;25mgvitaminC;19mgcholesterol
Black-EyedPeaandRiceSaladThisnicesidesaladofriceandblack-eyedpeasistheperfectaccompanimenttomeatgrilledwithCaribbeanspices.
3cups(660g)cookedbrownrice1½cups(258g)cookedblack-eyedpeas1tablespoon(15ml)Dijonmustard½teaspoonblackpepper,freshground¼cup(60ml)redwinevinegar¼cup(60ml)oliveoil½cup(80g)slicedredonion½teaspoonmincedgarlic½cup(55g)gratedcarrot¼cupchoppedfreshparsley
Cookthericeandthepeasinadvance.Whiskthemustard,pepper,andvinegaruntildissolved.Drizzleintheoilwhilewhisking.Tosstheblack-eyedpeasandthericewiththevinaigrette.Mixintheonion,garlic,carrot,andparsley.ServeoverromaineorBostonlettuce.
Yield:8servings
Eachwith:56gwater;371calories(22%fromfat,9%fromprotein,69%fromcarb);9gprotein;9gtotalfat;1gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;64gcarb;5gfiber;3gsugar;280mgphosphorus;32mgcalcium;2mgiron;37mgsodium;335mgpotassium;2043IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
TIPThiscanbepreparedadayaheadandstoredintherefrigerator.Allowittocometoroomtemperaturebeforeserving.
ChickpeaSaladThis is a nice combination of salad ingredients that is set off by a freshhomemadedressing.Serveitoverlettuceleaves.
2cups(328g)cookedchickpeas1cup(150g)greenbellpepper,cutinstrips¼cup(40g)choppedonion1cup(180g)tomato,cutinthinwedgesor12cherrytomatoes2tablespoonschoppedfreshparsley
Dressing1tablespoon(15ml)lemonjuice2tablespoons(28ml)oliveoil3tablespoons(45ml)waterteaspooncayennepepper
¼cup(60ml)ricevinegar2teaspoonsfreshbasil½teaspoondrymustard
Place chickpeas in a nonmetal bowl.Combine dressing ingredients, pour overchickpeas, and marinate in the refrigerator for an hour or two. Add rest ofingredients,tosswell,andserve.
Yield:4servings
Eachwith:158gwater;220calories(36%fromfat,14%fromprotein,49%fromcarb);8gprotein;9gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;28gcarb;8gfiber;5gsugar;161mgphosphorus;60mgcalcium;3mgiron;13mgsodium;442mgpotassium;607IUvitaminA;0mgvitaminE;46mgvitaminC;0mgcholesterol
Broccoli,NavyBean,andCashewSalad
Eitherasamaindishorsidesalad, thiswill fillyouupaswellassatisfyyourtastebuds.
1cup(71g)broccoli½cup(91g)cookednavybeans½cup(120ml)Italiandressing4cups(220g)iceberglettuce¼cup(35g)cashews¼cup(60g)plainfat-freeyogurt
Steam broccoli until tender but still crunchy and combine with navy beans.MarinadeinItaliandressing;chillovernight.Washanddrylettuceandtearintobite-sizepieces.Drainbeansandbroccoli;addthemtolettuce.Addcashewsandyogurtjustbeforeserving.
Yield:4servings
Eachwith:123gwater;249calories(45%fromfat,13%fromprotein,42%fromcarb);9gprotein;13gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;5gpolyunsaturatedfat;27gcarb;6gfiber;7gsugar;204mgphosphorus;98mgcalcium;3mgiron;515mgsodium;584mgpotassium;517IUvitaminA;0mgvitaminE;23mgvitaminC;0mgcholesterol
ConfettiSaladColorful,tasty,andgoodforyou—whatmorecouldyouask?Thismakesalotofsalad, soyoumightwant tocut theamount inhalf,which is easier ifyouusefrozenvegetables.
1cup(150g)peas1cup(164g)whitecorn2cups(328g)chickpeas4ounces(115g)pimento,cutinstrips1cup(150g)greenbellpepper,cutinstrips1cup(100g)greenbeans1cup(130g)slicedcarrot1cup(100g)slicedcelery¼cup(25g)slicedscallions½teaspoonblackpepper,freshground1teaspoonceleryseed
Dressing¾cup(180ml)vinegar1cup(200g)sugar½cup(120ml)oliveoil
Drain liquid from any canned vegetables. Layer vegetables in bowl. Sprinklewithpepperandceleryseed.Tomakethedressing,heatvinegarandsugaruntilsugardissolves.Addoil.Coolslightly,pourovervegetables.Stirgently.Covertightly.Marinateatleastadaybeforeserving.
Yield:15servings
Eachwith:89gwater;185calories(37%fromfat,6%fromprotein,57%fromcarb);3gprotein;8gtotalfat;1gsaturatedfat;5gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;3gfiber;15gsugar;58mgphosphorus;28mgcalcium;1mgiron;171mgsodium;195mgpotassium;2002IUvitaminA;0mgvitaminE;19mgvitaminC;0mgcholesterol
MarinatedBeanandCornSaladThisMexican-flavoredsaladrecipemakesabigbatch,but itkeepswell in therefrigerator.Ilikeitjustasisforaquicklunchtotaketowork.
1cup(100g)cookedkidneybeans1cup(171g)cookedpintobeans1cup(164g)cookedchickpeas1cup(172g)cookedblackbeans10ounces(280g)frozencorn,thawed½cup(80g)choppedonion¼cupchoppedfreshparsley½cup(50g)thinlyslicedcelerycup(80ml)oliveoil
¼cup(60ml)redwinevinegar½teaspoonmincedgarlic¼teaspoonchilipowder¼teaspooncumin¼teaspoonredpepperflakes
Drainbeans;putintolargebowl.Addcorn,onion,andparsley;tosstomix.Mixremaining ingredients in smallbowl.Pouroverbeanandcornmixture; toss tocoat.Refrigeratecoveredovernight.Tasteandadjustseasonings.Serveatroomtemperature.
Yield:8servings
Eachwith:104gwater;291calories(30%fromfat,16%fromprotein,54%fromcarb);12gprotein;10gtotalfat;1gsaturatedfat;7gmonounsaturatedfat;1gpolyunsaturatedfat;40gcarb;10gfiber;2gsugar;214mgphosphorus;68mgcalcium;3mgiron;104mgsodium;658mgpotassium;244IUvitaminA;0mgvitaminE;8mgvitaminC;0mgcholesterol
MarinatedVegetableSaladI really likemarinatedvegetables,especially in thesummerwhenyoucan justaddthemtosomelettucetomakearefreshingandfillingsalad.
½cup(56g)slicedzucchini½cup(56g)slicedyellowsquash½cup(36g)broccoliflorets½cup(50g)cauliflowerflorets¼cup(33g)slicedcarrot¼cup(40g)thinlyslicedredonion15cherrytomatoes,halved4ounces(115g)mushrooms,sliced
Marinade1cup(235ml)oliveoil½cup(120ml)redwinevinegar¼cup(60ml)lemonjuice1teaspoonoregano1teaspoondrymustard1teaspoonmincedonion½teaspoonpressedgarlic
Mix vegetables in a bowl. Combine marinade ingredients and pour overvegetables.Refrigerateforseveralhoursorovernight.
Yield:8servings
Eachwith:71gwater;265calories(91%fromfat,2%fromprotein,7%fromcarb);1gprotein;27gtotalfat;4gsaturatedfat;20gmonounsaturatedfat;3gpolyunsaturatedfat;5gcarb;2gfiber;1gsugar;29mgphosphorus; 16 mg calcium; 1 mg iron; 10 mg sodium; 228mg potassium; 1046 IU vitamin A; 0 mgvitaminE;21mgvitaminC;0mgcholesterol
MexicanBeanandCornSaladAlthoughafairlysimplesalad,it’sfullofflavorandloadedwithfiber,providing13grams.
1cup(164g)cookedcorn1½cups(150g)cookedkidneybeans2cups(110g)shreddedlettuce¼cup(25g)slicedblackolives2tablespoons(18g)choppedgreenchiles½cup(60g)shreddedMontereyJackcheese½tablespoontomatopaste2tablespoons(28ml)cidervinegar6tablespoons(90ml)oliveoil½teaspoonchilipowder
Combinefirst6ingredients.Mixremainingingredientsthoroughly;addtosaladandtoss.
Yield:6servings
Eachwith:67gwater;349calories(45%fromfat,16%fromprotein,39%fromcarb);15gprotein;18gtotal fat; 4g saturated fat; 11gmonounsaturated fat; 2gpolyunsaturated fat; 35g carb;13g fiber;3gsugar;259mgphosphorus;161mgcalcium;4mgiron;148mgsodium;755mgpotassium;315IUvitaminA;21mgvitaminE;5mgvitaminC;10mgcholesterol
Pasta,WhiteBean,andTunaSaladThistastymaindishsaladhastwo-thirdsofyourdailyfiberrequirementsinonehelping.
Vegetables1canartichokehearts6ounces(170g)greenbeans,blanchedanddrained½pound(225g)beets,cookedorcanned,drained,andsliced1½cups(270g)tomato,slicedinwedges
PastaMixture½pound(225g)wholewheatpasta,cooked,rinsed,anddrained2cups(200g)cookedwhitebeans,drained1cantuna,drained
Vinaigrette¼cup(60ml)oliveoil½cup(120ml)freshlemonjuice½teaspoongarlic,peeledandminced1teaspoondriedbasil½teaspoonblackpepper
Whisk all vinaigrette ingredients together. Using half the vinaigrette mixture,marinatethevegetablesforat least1hourbeforeserving.Stir togetherdrainedpasta,beans,andtunaandmix.Immediatelybeforeserving,tossvegetablesandpastamixturewiththeremainingvinaigrette.
Yield:5servings
Eachwith:216gwater;629calories(19%fromfat,22%fromprotein,59%fromcarb);37gprotein;14gtotalfat;2gsaturatedfat;8gmonounsaturatedfat;2gpolyunsaturatedfat;97gcarb;21gfiber;6gsugar;498mgphosphorus;255mgcalcium;12mgiron;154mgsodium;2033mgpotassium;628IUvitaminA;2mgvitaminE;33mgvitaminC;14mgcholesterol
PintoBeanandWildRiceSaladThissaladoffersavarietyofoptionsonthebasicrecipe.Feelfreetosubstituteothergreens likeendiveor radicchio,brownrice for thewild,andotherbeansforthepintos.Itwillstillbehealthyanddelicious.
¾cup(145g)driedpintobeans1½cups(83g)lettuce1½cups(247g)cookedwildrice½cup(120ml)oliveoil3tablespoons(45ml)redwinevinegar2tablespoonschoppedfreshchives½teaspoonmincedgarlic¼teaspoonblackpepper
Soak thebeansovernight inwater tocover.Drain thebeans, rinse themundercold running water, and place them in a saucepan with fresh water to cover.Bringtoaboiloverhighheatandthenreducetheheatandsimmerseveralhoursuntilthebeansaresoftandtheskinsbegintosplit.Addwaterwhennecessarytokeepthebeansfromdryingandstiroccasionallytopreventthemfromburningand sticking.Remove from the heat, drain, and allow to cool. In a bowl, tosstogetherthelettuce,beans,andrice.Coverandchillintherefrigeratoratleast30minutes.Inablender,combinetheoil,vinegar,chives,garlic,andpepper.Blenduntilthechivesandgarlicarefinelypureed.Pourthedressingoverthesaladjustbeforeserving.
Yield:6servings
Eachwith:42gwater;337calories(49%fromfat,9%fromprotein,42%fromcarb);8gprotein;19gtotalfat;3gsaturatedfat;13gmonounsaturatedfat;2gpolyunsaturatedfat;36gcarb;5gfiber;1gsugar;210mgphosphorus;24mgcalcium;1mgiron;6mgsodium;298mgpotassium;142IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
TIPYoumayusecannedbeans thathavebeenrinsedanddrained inplaceofthecookeddriedbeans.
SpinachandBlack-EyedPeaSaladThisisatastysaladofmarinatedblack-eyedpeasoverspinach.
½pound(225g)black-eyedpeas1cup(160g)choppedonion½teaspoonmincedgarlic4cups(950ml)water14ounces(400g)artichokehearts1tablespoon(15ml)Dijonmustard1tablespoon(15ml)Worcestershiresauce½pound(225g)spinachleaves4slicesbacon,cookedandcrumbled
Sortandwashpeas;place inaDutchovenwithnext3 ingredients.Bring toaboil; reduceheatandsimmer40minutesoruntilpeasare tender.Drain.Keeppeaswarm.Drain artichoke hearts, reservingmarinade. Chop artichoke heartsand add to black-eyed peas. Combine reserved marinade, mustard, andWorcestershire; pour over peas and toss gently. Arrange spinach leaves onindividualsaladplates;spoonsaladontospinach.Sprinklewithcrumbledbaconandservewarm.
Yield:6servings
Eachwith:302gwater;132calories(20%fromfat,25%fromprotein,56%fromcarb);9gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;20gcarb;7gfiber;4gsugar;147mgphosphorus;73mgcalcium;3mgiron;249mgsodium;622mgpotassium;3688IUvitaminA;1mgvitaminE;21mgvitaminC;6mgcholesterol
SpinachandToastedWalnutSaladThis is a simple two-ingredient salad. Raspberry-walnut vinaigrette dressing(suchasWish-Bone)goesperfectlywiththis.
¼cup(30g)choppedwalnuts1pound(455g)freshspinach,deveinedandtornintobite-sizepieces
Placewalnutsinpreheated350°F(180°C,gasmark4)ovenfor8to10minutes.Watchcarefully,astheydoburneasily.Setaside.Place1cupspinachoneachof4 chilled plates and spoon 1 tablespoon raspberry-walnut vinaigrette dressing(suchasWish-Bone)overthetop.Topeachwith1tablespoontoastedwalnuts.
Yield:4servings
Eachwith:101gwater;85calories(47%fromfat,26%fromprotein,27%fromcarb);6gprotein;5gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;3gpolyunsaturatedfat;7gcarb;5gfiber;1gsugar;97mgphosphorus;178mgcalcium;2mgiron;110mgsodium;383mgpotassium;13680IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
CranberryWalnutMoldThismoldalwaysremindsmeoffall,withitscranberriesandapples.
1cupground(110g)cranberries1cup(245g)groundapples1cup(200g)sugar3ounces(85g)lemongelatin1cup(235ml)hotwater1cup(235ml)pineapplejuice½cup(75g)seedlessgreengrapes,cutup¼cup(30g)choppedwalnuts
Combinecranberries,apples,andsugar.Dissolvegelatininhotwater.Addjuice,chill. Add cranberry mixture, grapes, and nuts. Put in mold and chill in therefrigeratoruntilset.
Yield:6servings
Eachwith:101gwater;314calories(9%fromfat,3%fromprotein,87%fromcarb);3gprotein;3gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;73gcarb;2gfiber;66gsugar;54mgphosphorus; 15mg calcium; 0mg iron; 69mg sodium; 123mgpotassium; 19 IUvitaminA; 0mgvitaminE;5mgvitaminC;0mgcholesterol
18Breads
Wholegrainbreadsandrollsareagreatwaytoaddextrafibertoyourdiet.Wehaveanumberofyeastbread recipeshere thatwillhelpyoudo just that.Butdon’tstopthere;wealsohaverecipesforwholegrainbiscuitsandcornbreadandformakingyourownhigher-fibertortillas,flatbread,pizzacrust,andbagels.
100%WholeWheatBreadThisrecipeisavariationofonethatcamewithmybreadmachine.Itmakesareasonablylight,verytastybread,goodforsandwiches.
1¼cups(295ml)water2tablespoons(28g)unsaltedbutter3cups(360g)wholewheatflour¼cup(60g)brownsugar1¾teaspoonsyeast1tablespoonvitalwheatgluten
Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwholewheatcycle.
Yield:12servings
Eachwith:28gwater;140calories(15%fromfat,13%fromprotein,72%fromcarb);5gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;4gfiber;5gsugar;113mgphosphorus;16mgcalcium;1mgiron;4mgsodium;150mgpotassium;87IUvitaminA;18mgvitaminE;0mgvitaminC;0mgcholesterol
SunflowerHoneyWheatBreadThismakesanicebreadwithsouporforsandwiches.Ithasalotofflavor,andtheseedsaddtexture.
1¼cups(295ml)water3tablespoons(60g)honey2tablespoons(28g)unsaltedbutter2cups(240g)wholewheatflour1½cups(187g)breadflour1tablespoonvitalwheatgluten½cup(72g)shelledsunflowerseeds,toasted1¼teaspoonsyeast
Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwholewheatcycle.
Yield:12servings
Eachwith:30gwater;197calories(23%fromfat,13%fromprotein,64%fromcarb);7gprotein;5gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;33gcarb;4gfiber;5gsugar;154mgphosphorus;15mgcalcium;2mgiron;3mgsodium;155mgpotassium;62IUvitaminA;16mgvitaminE;0mgvitaminC;5mgcholesterol
WholeWheatBeerBreadThisbreadisgoodwithsoupsandchili,anditmakesexcellenttoast.Theflavorofthebreadwillchange,dependingontypeofbeerused.
1½cups(187g)all-purposeflour1½cups(180g)wholewheatflour4½teaspoons(20g)bakingpowder1tablespoonbakingsodacup(75g)brownsugar
12ounces(355ml)beer
Preheatovento350°F(180°C,gasmark4).Coata9×5-inch(23×13cm)loafpan with nonstick vegetable oil spray. In a large mixing bowl, combine all-purposeflour,wholewheatflour,bakingpowder,bakingsoda,andbrownsugar.Pourinbeer;stiruntilastiffbatterisformed.Itmaybenecessarytomixdoughwithyourhands.Scrapedoughintopreparedloafpan.Bakeinpreheatedovenfor50to60minutesuntilatoothpickinsertedintocenteroftheloafcomesoutclean.
Yield:12servings
Eachwith:30gwater;140calories(3%fromfat,11%fromprotein,86%fromcarb);4gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;30gcarb;2gfiber;6gsugar;111mgphosphorus;115mgcalcium;2mg iron;187mgsodium;105mgpotassium;1 IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
OatmealBreadThewonderful,slightlysweetflavorofthisbreadisgreattoastedforbreakfastorforsandwiches.
1cup(80g)quick-cookingoatscup(157ml)skimmilkcup(78ml)water
1tablespoonunsaltedbutter½cup(60g)wholewheatflour2cups(274g)breadflour3tablespoons(45g)brownsugar1teaspoonyeast
Spreadtheoatsinabakingpanandtoastina350°F(180°C,gasmark4)ovenuntillightlybrowned,about15minutes,stirringoccasionally.Placeingredientsin breadmachine in order specified bymanufacturer. Process onwholewheatcycle.
Yield:12servings
Eachwith:24gwater;178calories(12%fromfat,14%fromprotein,74%fromcarb);6gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;33gcarb;3gfiber;3gsugar;128mgphosphorus;35mgcalcium;2mgiron;11mgsodium;143mgpotassium;58IUvitaminA;16mgvitaminE;0mgvitaminC;3mgcholesterol
OatmealBreadtoLiveForThis is a sturdy loaf—very nourishing. It is great with salads, soups, assandwiches,ortoastedwithjam.
1¼cups(295ml)water2teaspoons(10ml)canolaoil1tablespoon(15g)brownsugar1cup(80g)quick-cookingoats2¼cups(270g)wholewheatflour,divided1tablespoonvitalwheatgluten1¼teaspoonsyeast1tablespoonshelledsunflowerseeds
Putwater,oil,andsugar in thebreadmachine.Addtheoatsandlet itsit for5minutes.Add2cups(240g)offlourandthegluten.Makeawellinthemiddleof the flour for the yeast. Turn on the breadmachine. (Use a setting for 1½-pound [680 g] loaf, dark if you have it.) If the dough seems too sticky, addadditionalflourasrequired.Addthesunflowerseedsatthebeep.
Yield:12servings
Eachwith:28gwater;146calories(14%fromfat,16%fromprotein,70%fromcarb);6gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;4gfiber;1gsugar;159mgphosphorus;17mgcalcium;2mgiron;3mgsodium;165mgpotassium;2IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
OatmealSunflowerBreadThishasalovelycrunchytexture.
1cup(235ml)water¼cup(85g)honey2tablespoons(28g)unsaltedbutter3cups(411g)breadflour½cup(40g)quick-cookingoats2tablespoonsnonfatdrymilkpowder2teaspoonsyeast1tablespoonvitalwheatgluten½cup(72g)unsaltedshelledsunflowerseeds
Place all ingredients except the sunflower seeds in bread machine in orderspecifiedbymanufacturer.Processonlargewhiteloafcycle.Addthesunflowerseedsatthebeepor5minutesbeforetheendofkneading.
Yield:12servings
Eachwith:27gwater;225calories(22%fromfat,13%fromprotein,65%fromcarb);7gprotein;6gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;37gcarb;2gfiber;6gsugar;145mgphosphorus;23mgcalcium;2mgiron;6mgsodium;137mgpotassium;77IUvitaminA;21mgvitaminE;0mgvitaminC;5mgcholesterol
MapleOatmealBreadBeing a slightly sweet bread with maple flavor, this one is just made forbreakfast.ItseemstomeitwouldbeperfectforFrenchtoast.
1¾teaspoonsyeastcup(157ml)warmwater
2½cups(342g)breadflour½cup(60g)wholewheatflourcup(27g)rolledoatscup(80ml)maplesyrup
¼cup(17g)nonfatdrymilk2tablespoons(28g)unsaltedbutter,roomtemperature
Add ingredients to the breadmachine in the order specified bymanufacturer.Processonsweetbreadorwholewheatcycle.
Yield:12servings
Eachwith:21gwater;178calories(14%fromfat,12%fromprotein,74%fromcarb);6gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;33gcarb;2gfiber;6gsugar;89mgphosphorus;32mgcalcium;2mgiron;11mgsodium;129mgpotassium;94IUvitaminA;26mgvitaminE;0mgvitaminC;5mgcholesterol
GermanDarkBreadTomethisisalmostpurelyasandwichbread.Otherthanmaybeapork-chops-and-cabbagemeal,Ican’tpictureitforanythingelse.Butit’sperfectwithmild-flavoredfillingslikechicken,turkey,oreggsalad.
1cup(235ml)water¼cup(85g)molasses1tablespoonunsaltedbutter2cups(274g)breadflour1¼cups(160g)ryeflour2tablespoonscocoapowder1½teaspoonsyeast1tablespoonvitalwheatgluten
Place ingredients in bread machine in order specified by the manufacturer.Processonwholewheatcycle.
Yield:12servings
Eachwith:25gwater;156calories(9%fromfat,11%fromprotein,79%fromcarb);5gprotein;2gtotalfat;1gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;31gcarb;3gfiber;4gsugar;58mgphosphorus;22mgcalcium;2mgiron;4mgsodium;175mgpotassium;30IUvitaminA;8mgvitaminE;0mgvitaminC;3mgcholesterol
OnionandGarlicWheatBreadLookingforabreadwithalittlemoreflavortostanduptosomeofyourspiciermeals?Thismaybejusttheone.
½cup(80g)finelychoppedonion½teaspoonfinelychoppedgarlic1tablespoonsugar½cup(60g)wholewheatflour2½cups(342g)breadflour1½tablespoonsnonfatdrymilk1½teaspoonsyeast¾cup(175ml)water1½tablespoons(21g)unsaltedbutter
Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwhitebreadcycle.
Yield:12servings
Eachwith:25gwater;143calories(13%fromfat,13%fromprotein,74%fromcarb);5gprotein;2gtotalfat;1gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;27gcarb;2gfiber;2gsugar;59mgphosphorus;15mgcalcium;2mgiron;5mgsodium;79mgpotassium;58IUvitaminA;16mgvitaminE;1mgvitaminC;4mgcholesterol
RichGranolaBreadThis makes a wonderful breakfast bread, either plain or with a little creamcheese.
½cup(112g)unsaltedbutter,softened¼cup(85g)molasses1egg1¾cups(210g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda1cup(230g)plainfat-freeyogurt¼cup(60g)brownsugar1¼cups(105g)granola
Coat 1 loaf pan generouslywith nonstick vegetable oil spray. Preheat oven to350°F(180°C,gasmark4).Inalargebowl,beattogetherbutter,molasses,andegg. Sift together the flour, baking powder, and baking soda. Add the drymixturetobuttermixtureinbatchesalternatelywiththeyogurtandbrownsugar,blendingwell.Mixingranolaandturnbatterintothepreparedloafpan.Bakefor1houroruntildone.
Yield:12servings
Eachwith:24gwater;226calories(35%fromfat,8%fromprotein,57%fromcarb);5gprotein;9gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;33gcarb;3gfiber;15gsugar;128mgphosphorus;83mgcalcium;1mgiron;98mgsodium;258mgpotassium;274IUvitaminA;73mgvitaminE;0mgvitaminC;39mgcholesterol
RaisinBreadThisbreadisgreatforbreakfast;it’ssweetenoughthatitdoesn’tneedanythingadded.
1¼cups(295ml)water2tablespoons(28g)unsaltedbutter,softened2½cups(342g)breadflour¾cup(90g)wholewheatflour¼cup(50g)sugar1½teaspoonsyeast2teaspoonscinnamon¾cup(110g)raisins
Place all ingredients except raisins in bread machine in order specified bymanufacturer.Bakeonsweetbreadorwhitebreadcycle.Addraisinsatthebeeporafterfirstkneading.
Yield:12servings
Eachwith:31gwater;195calories(12%fromfat,10%fromprotein,78%fromcarb);5gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;39gcarb;2gfiber;10gsugar;71mgphosphorus;18mgcalcium;2mgiron;3mgsodium;149mgpotassium;61IUvitaminA;16mgvitaminE;0mgvitaminC;5mgcholesterol
BananaRaisinBreadThismakes a great breakfast bread. I like it with toasted with a little peanutbutterandadrizzleofhoney,butI’llleaveituptoyouhow(andif)tomakeitmoretastyandlesshealthy.
¾(175ml)cup+2tablespoons(28ml)water½cup(112g)mashedbanana3cups(411g)breadflour2tablespoons(30g)brownsugar1teaspooncinnamon2teaspoonsyeast½cup(75g)raisins
Place all ingredients except raisins in bread machine in order specified bymanufacturer.Processonwhitebreadcycle.Addraisinsatthebeepor5minutesbeforetheendofthekneadingcycle.
Yield:12servings
Eachwith:30gwater;164calories(4%fromfat,11%fromprotein,85%fromcarb);5gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;35gcarb;2gfiber;8gsugar;51mgphosphorus;14mgcalcium;2mgiron;3mgsodium;142mgpotassium;7IUvitaminA;0mgvitaminE;1mgvitaminC;0mgcholesterol
BananaChipBreadThisisasweetbreadthat’sgoodforbreakfast.Idon’tknowaboutyou,butwealwaysseemtohaveacoupleofbananasatthatstagewhereyou’dprefertheynotbequite as ripe, so I’malwayson the lookout forways touse them.Thisparticularrecipewasabighit.
½cup(120ml)orangejuice1¼cups(281g)mashedbanana2tablespoons(28ml)oil¼cup(85g)honey1teaspoonorangepeel3½cups(479g)breadflour1cup(80g)coconut1½teaspoonsyeast¾cup(75g)crushedbananachips
Placeallingredientsexceptbananachipsinbreadmachineinorderspecifiedbymanufacturer.Processonsweetbreadcycle.Addthebananachipsatthebeepor5minutesbeforetheendofkneading.
Yield:12servings
Eachwith:35gwater;266calories(22%fromfat,8%fromprotein,69%fromcarb);6gprotein;7gtotalfat;4gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;47gcarb;2gfiber;10gsugar;61mg phosphorus; 11mg calcium; 2mg iron; 3mg sodium; 204mg potassium; 29 IU vitaminA; 0mgvitaminE;6mgvitaminC;0mgcholesterol
DietSodaBreadAnewslettersubscribersentmethisbreadrecipe,whichusesdietsodainsteadofbeer.Shesaysshe’salsotrieditwithtangerinesoda,anditcameoutgreatthatwaytoo.
12ounces(355ml)dietcola1cup(80g)quick-cookingoats3cups(411g)breadflour2¾teaspoonsyeast
Placeallingredientsinbreadmachineinorderdirectedbymanufacturerandsetfor1½-pound(710g)loaf,lightorregularsetting,whitebread.
Yield:12servings
Eachwith:34gwater;177calories(8%fromfat,15%fromprotein,77%fromcarb);7gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;1gpolyunsaturatedfat;34gcarb;2gfiber;0gsugar;116mgphosphorus;14mgcalcium;2mgiron;4mgsodium;111mgpotassium;1IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
NutBreadAnothergooduseforripebananas,thisprovidesgrab-and-gobreakfastformostoftheweekwhenImakeit.
1¾cups(210g)wholewheatpastryflour1¼teaspoonsbakingpowder1teaspoonbakingsodacup(133g)sugar
½cup(112g)unsaltedbutter2eggs2tablespoons(28ml)skimmilk1cup(225g)mashedbanana¼cup(28g)choppedpecans
Stir together flour, baking powder, and baking soda. In amixing bowl, creamsugarandbutterwithelectricmixeruntillight.Addeggsandmilk,beatinguntilsmooth.Adddry ingredientsandbananaalternately,beatinguntil smoothaftereachaddition.Stirinpecans.Pourbatterinto9×4×2-inch(23×10×5cm)loaf pan coatedwith nonstick vegetable oil spray. Bake at 350°F (180°C, gasmark4) for60 to65minutesuntilknife insertednear center comesout clean.Cool10minutesbeforeremovingfrompan.
Yield:12servings
Eachwith:27gwater;218calories(42%fromfat,7%fromprotein,51%fromcarb);4gprotein;11gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;3gfiber;14gsugar;104mgphosphorus;48mgcalcium;1mgiron;67mgsodium;167mgpotassium;302IUvitaminA;78mgvitaminE;2mgvitaminC;60mgcholesterol
FruitedFocacciaThis has been popular as a Christmas morning breakfast. It’s a great idea,combiningtraditionalbreadwiththeholidayfruits.
1cup(235ml)water2tablespoons(28ml)canolaoil3¼cups(445g)breadflour3tablespoons(39g)sugar1teaspoongratedlemonpeel½teaspooncardamom2½teaspoonsyeast½cupcandiedfruit¼cup(35g)raisinscup(37g)choppedalmonds
1tablespoonunsaltedbutter2tablespoons(26g)sugar
Place first 7 ingredients in breadmachine in order specified bymanufacturer.Process on dough cycle. Add the fruit and almonds at the beep or 5minutesbefore the end of kneading.Remove dough frommachine and form into ball.Spread to a 12-inch (30 cm) circle on a baking sheet coated with nonstickvegetableoil spray.Meltbutterandbrushoverbread.Prickseveral timeswithfork. Cover and let rise in a warm place until doubled, 40 to 50 minutes.Uncoverdough.Sprinklewithsugar.Bakeat400°F(200°C,gasmark6)for15to 20minutes or until golden brown.Remove from baking sheet and cut intowedges.
Yield:12servings
Eachwith:219calories(24%fromfat,10%fromprotein,65%fromcarb);6gprotein;6gtotalfat;1gsaturated fat;2gmonounsaturated fat;36gcarb;2g fiber;0g sugar;18mgcalcium;2mg iron;3mgsodium;109mgpotassium;43IUvitaminA;0mgvitaminC;0mgcholesterol
HolidaySconesIcreatedthisrecipeoneyearwhenIwaslookingforauseforleftovercandiedfruit from the Christmas baking season. I’d only had scones a few times andthey’dstruckmeaskindofdryandnotveryexciting,butthisversionturnedoutreallywell.
2cups(240g)wholewheatpastryflourcup(67g)sugar
1tablespoonbakingpowder6tablespoons(85g)unsaltedbutter¾cupcandiedfruit1egg½cup(120ml)skimmilk½teaspoonlemonpeel¾cup(75g)confectioners’sugar2tablespoons(30ml)lemonjuice
In amediumbowl, stir together dry ingredients.With a pastry blender, cut inbutter until mixture resembles coarse crumbs. Stir in fruit. Stir together egg,milk, and lemon peel. Add to dry ingredients, stir until just moistened. On aflouredsurface,kneaddough5or6timesuntilitformsaball.Placedoughonbakingsheetcoatedwithnonstickvegetableoilsprayandspread to8-inch(20cm) circle, about 1 inch (2.5 cm) thick. Cut into 8 wedges. Separate wedgesslightly.Bakeat400°F(200°C,gasmark6)for15to20minutesoruntil lightgoldenbrownandcenterisset.Combineconfectioners’sugarandlemonjuice.Mixwell.Drizzleoverwarmscones.
Yield:8servings
Eachwith:33gwater;325calories(27%fromfat,7%fromprotein,66%fromcarb);6gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;57gcarb;5gfiber;20gsugar;190mgphosphorus;148mgcalcium;2mgiron;210mgsodium;335mgpotassium;862IUvitaminA;92mgvitaminE;3mgvitaminC;49mgcholesterol
WheatDinnerRollsSometimes you want fresh hot rolls with a special dinner like Thanksgiving.ThisrecipeisthesameastheoneIuseforhamburgerbuns.Theonlydifferenceisintheshaping.
1cup(235ml)water2tablespoons(28g)unsaltedbutter1egg2cups(274g)breadflour1¼cups(150g)wholewheatflour¼cup(50g)sugar1tablespoonyeast
Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Atendofcycle,removetoaflouredboard.Pullinto16pieces.Shapeeachintoaroundedrollandplacein9×13-inch(23×33cm)pancoatedwithnonstickvegetableoilsprayorinindividualmuffincups.Coverandlet rise until double, about 30minutes. Bake in preheated 375°F (190°C, gasmark5)oven12to15minutesoruntilgoldenbrown.
Yield:16servings
Eachwith:20gwater;126calories(17%fromfat,13%fromprotein,71%fromcarb);4gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;23gcarb;2gfiber;3gsugar;65mgphosphorus;9mgcalcium;1mg iron;8mgsodium;75mgpotassium;66 IUvitaminA;17mgvitaminE;0mgvitaminC;17mgcholesterol
MultigrainRollsThismakesanicecrunchy,chewysortofroll,perfectformild-flavoredfillingsliketurkeyoreggsalad.
1¼(295ml)cupswater3tablespoonsnonfatdrymilkpowder1½tablespoons(25ml)oil3tablespoons(60g)molasses2½cups(342g)breadflour1cup7-graincereal2teaspoonsyeast3tablespoons(24g)sesameseeds
Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Removefrombreadmachineattheendofcycle,formintorolls,cover,andletriseuntildoubled.Bakeat375°F(190°C,gasmark5)untilgoldenbrown,about15minutes.
Yield:10servings
Eachwith:37gwater;212calories(18%fromfat,12%fromprotein,70%fromcarb);7gprotein;4gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;38gcarb;3gfiber;4gsugar;119mgphosphorus;68mgcalcium;3mgiron;12mgsodium;239mgpotassium;31IUvitaminA;9mgvitaminE;0mgvitaminC;0mgcholesterol
RyeRollsThisisanothergoodsandwichroll.Ilikemyroastbeefonrye,personally.
1cup(235ml)skimmilk1½tablespoons(21g)unsaltedbutter1egg1½cups(205g)breadflour2cups(256g)ryeflour¼cup(50g)sugar1tablespooncarawayseed2tablespoons(24g)yeast
Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Atendofcycle,removetoaflouredboard.Pullinto10pieces. Shape each into a rounded, flattened roll and place on baking sheetcoatedwithnonstickvegetableoilspray.Coverandletriseuntildouble,about30minutes.Bakeinpreheated375°F(190°C,gasmark5)oven12to15minutesoruntilgoldenbrown.
Yield:10servings
Eachwith:30gwater;212calories(14%fromfat,13%fromprotein,73%fromcarb);7gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;39gcarb;4gfiber;5gsugar;132mgphosphorus;52mgcalcium;2mgiron;26mgsodium;177mgpotassium;139IUvitaminA;38mgvitaminE;0mgvitaminC;26mgcholesterol
FocacciaRollsTheserollsmakesmarveloussandwiches.IparticularlylikethemwitheggandSwisscheeseforbreakfast.
¾cup(180ml)water2tablespoons(28ml)oliveoil2cups(274g)breadflour1tablespoonsugar1½tablespoons(16g)yeast1tablespoonbasil1teaspoonrosemary2tablespoonsgratedParmesancheese
Place first 5 ingredients in breadmachine in order specified bymanufacturer.Processondoughcycle.Removethedoughfrommachinewhencycleends.Patinto8×12-inch(20×30cm)rectangleonaflouredboard.Cutintosix4-inch(10 cm) squares. Place on baking sheet sprayed with nonstick vegetable oilspray.Coverand let riseuntildoubled,about30minutes.Makedepressions intopat1-inch(2.5cm)intervalswithfinger.Sprinkleherbsandcheeseovertop.Bakeat400°F(200°C,gasmark6)untildone,15to18minutes.
Yield:6servings
Eachwith:36gwater;230calories(23%fromfat,13%fromprotein,64%fromcarb);7gprotein;6gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;37gcarb;2gfiber;2gsugar;97mgphosphorus;38mgcalcium;3mgiron;32mgsodium;120mgpotassium;47IUvitaminA;2mgvitaminE;0mgvitaminC;1mgcholesterol
WholeGrainVeggieFocacciaBreadI justhappened toseea loafof foccaciabread in thebakerysectionofa localsupermarketthatwastoppedthisway.Itlooksgreatandtastesprettygoodtoo.
¾cup(180ml)water2tablespoons(28ml)oliveoil1½cups(205g)breadflour½cup(60g)wholewheatflour1tablespoonvitalwheatgluten1tablespoonsugar1½tablespoons(16g)yeast½cup(80g)slicedonion½cup(75g)slicedgreenbellpepper½cup(75g)slicedredbellpepper2tablespoonsgratedParmesancheese
Place first 7 ingredients in breadmachine in order specified bymanufacturer.Processondoughcycle.Removethedoughfrommachinewhencycleends.Patinto8×12-inch(20×30cm)rectangleonbakingsheetsprayedwithnonstickvegetableoil spray.Coverand let riseuntildoubled,about30minutes.Thinlyslice onion and separate into rings. Thinly slice bell peppers into rings. Placeonionandpepperontopofdough.SprinkleParmesancheeseovertop.Bakeat400°F(200°C,gasmark6)untildone,15to18minutes.
Yield:6servings
Eachwith:71gwater;239calories(22%fromfat,14%fromprotein,63%fromcarb);9gprotein;6gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;38gcarb;3gfiber;4gsugar;131mgphosphorus;40mgcalcium;3mgiron;37mgsodium;205mgpotassium;446IUvitaminA;2mgvitaminE;27mgvitaminC;2mgcholesterol
WholeWheatFlatbreadMakeyourownflatbreadforroll-upsorotherfilledsandwiches.
1½teaspoonsyeast¾cup(180ml)water,warm(100–110°For38–43°C)1½cups(205g)breadflour1½cups(180g)wholewheatflour2tablespoons(28g)unsaltedbutter,melted
Insmallbowldissolveyeastinwarmwater.Letstand5minutes.Placefloursinbowlof foodprocessor.Turnonmachineandslowlyaddyeast-watermixture.Keepmachinerunninguntildoughjust formsaball.Placeball inbowlcoatedwithnonstickvegetableoilspray.Coverwithtowelandletrise1hourinwarmplace. Punch down dough and turn out on lightly floured surface.Roll doughintoalogabout1½inches(4cm)thick.Cutlogverticallyinto12equalpieces.Rolleachpiece intoa6-inch (15cm)circle. In largecast-ironorheavyskilletover high heat, cook breads one at a time, 1 to 2minutes, until they begin toformbubbles.Withtongs,turnandcookotherside1to2minutes,untilgoldenbrown.Brushwithmeltedbutter.Storetightlywrappedintherefrigeratorfor1week.Toreheat,cookinmicrowaveonhigh1minuteonmicrowave-safedishlightlycoveredwithplasticwrap.
Yield:12servings
Eachwith:19gwater;131calories(17%fromfat,13%fromprotein,70%fromcarb);4gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;23gcarb;2gfiber;0gsugar;76mgphosphorus;9mgcalcium;1mg iron;2mgsodium;89mgpotassium;61 IUvitaminA;16mgvitaminE;0mgvitaminC;5mgcholesterol
WholeWheatTortillasIt’s easier than you think tomake your own tortillas. For a longwhile I wasafraidthatIwouldn’tbeabletorollthemthinenough.ThenIrealizeditdoesn’tmatter.TheonestherealMexicanrestaurantsmakeonsitearealotthickerthantheonesyougetfromthegrocer’srefrigerator.
1cup(120g)wholewheatflour¼teaspoonbakingpowder¼teaspoonsalt1½teaspoons(8ml)oil¼cup(60ml)coldwater
In bowl of food processor, combine flour, baking powder, and salt. Turn foodprocessoronhighandaddoil.Addwatergraduallyuntilmixturecleanssidesofbowlandformsball incenterofbowl.Let themachineknead thedoughfor2minutes.Removedoughanddivideinto4parts.Letrest10minutes.Rollverythinonflour-coveredboard.Bakeonlightlyoiledorsprayedgriddle.Turnwhenlittlebubblesappearandbakeotherside.
Yield:4servings
Eachwith:18gwater;117calories(16%fromfat,13%fromprotein,70%fromcarb);4gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;22gcarb;4gfiber;0gsugar;110mgphosphorus;28mgcalcium;1mgiron;180mgsodium;122mgpotassium;3IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
WholeWheatPizzaDoughWeusedthisdoughtomakeapizzafulloffreshveggiesfromthegarden,butyoucoulduseitwithanytoppingsyoudesire.
2teaspoonsactivedryyeast2cups(274g)breadflour1½cups(180g)wholewheatflour1tablespoonsugar2tablespoons(28ml)oliveoil1½cups(355ml)water
Place ingredients in bread machine in order specified by manufacturer andprocessondoughcycle.Turnoutthedoughontoaflouredboard.Atthispoint,youmayformthepizzasorrefrigeratethedoughforseveralhours,wellwrappedinplasticsoitwon’tdryout.Thisrecipemakesenoughdoughfortwo12-inch(30cm)pizzasortwo10-inch(25cm)thick-crustpizzas.Bakeat400°F(200°C,gasmark6)untillightlybrownedaroundtheedges.Topasdesiredandreturntoovenuntilcheeseismeltedandcrustisbrowned,about15minutestotal.
Yield:16servings
Eachwith:26gwater;119calories(16%fromfat,12%fromprotein,71%fromcarb);4gprotein;2gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;22gcarb;2gfiber;1gsugar;62mgphosphorus;7mgcalcium;1mgiron;2mgsodium;73mgpotassium;1IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
WholeWheatBiscuitsThis is a smallvariationona standardbiscuit recipe,but it’sone that Ipreferwithsomemeals.Youcouldalsoaddalittlecheeseorotherherbsandspices.Ifyoudon’thaveabiscuitcutter,youcanuseaglassorjustcutitintosquareswithaknife.
1½cups(187g)flour½cup(60g)wholewheatflour2teaspoonssugar3tablespoons(27g)bakingpowder½cup(112g)unsaltedbuttercup(160ml)skimmilk
Stir together dry ingredients. Cut in butter until mixture resembles coarsecrumbs.Addmilk.Stiruntiljustmixed.Kneadgentlyonflouredsurfaceafewtimes. Press to½-inch (1 cm) thickness. Cut outwith 2½-inch (6 cm) biscuitcutter.Transfer toungreasedbakingsheet.Bakeat450°F(230°C,gasmark8)for10to12minutesoruntilgoldenbrown.
Yield:10servings
Eachwith:20gwater;182calories(46%fromfat,8%fromprotein,46%fromcarb);4gprotein;10gtotalfat;6gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;22gcarb;1gfiber;1gsugar;153mgphosphorus;274mgcalcium;2mgiron;450mgsodium;78mgpotassium;317IUvitaminA;86mgvitaminE;0mgvitaminC;25mgcholesterol
CornFrittersThisrecipeisforafriedbreadtypicaloftheNewOrleansarea.Theyaresimilarto hush puppies and can also be served as a side dish with fish or othertraditionalsouthernfoodslikeblack-eyedpeas.
2cups(240g)wholewheatpastryflour1tablespoonbakingpowder¼cup(50g)sugar2eggs1cup(235ml)skimmilk¼cup(55g)unsaltedbutter,melted1½cups(246g)frozencorn,thawed
Stir together flour, bakingpowder, and sugar.Combineeggs,milk, andbutter.Foldindryingredients;addcornlast.Dropbytablespoonsintohotvegetableoilanddeep-fryabout5minutesoruntilgoldenbrown.Sprinklewithconfectioners’sugarorservewithsyrup.
Yield:6servings
Eachwith:86gwater;321calories(28%fromfat,13%fromprotein,59%fromcarb);11gprotein;11gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;50gcarb;6gfiber;10gsugar;308mgphosphorus;221mgcalcium;2mgiron;299mgsodium;385mgpotassium;514IUvitaminA;114mgvitaminE;3mgvitaminC;100mgcholesterol
WholeWheatBagelsBagelsreallyaren’tasdifficulttomakeastheysound.Thisrecipeproducesbig,softbagels…crispyontheoutsideandjusta littlechewyonthe inside.Theyaregoodcoldforsandwiches,toasted,orwarmrightoutoftheoven.
1½cups(355ml)warmwater2tablespoons(40g)honey1tablespoon(15ml)vinegar2cups(240g)wholewheatflour1¼cups(171g)breadflour1½tablespoons(25ml)oliveoil2teaspoonsyeast
Place ingredients inbreadmachine in theorder specifiedby themanufacturer.Processondoughcycle.Atendofcycle,separateinto8pieces.Shapeeachintoaflattenedball.Usingyourthumbs,pullaholeinthecenterofeachandstretchtoadoughnut shape.Placeonbaking sheet coatedwithnonstickvegetableoilspray,cover,andletriseuntildoubled,about30minutes.Whiledoughisrising,bringabout2inches(5cm)ofwatertoboilinalargepan.Dropbagelsafewatatimeintoboilingwaterandboil1minute,turningonce.Removewithslottedspoonorspatulaandreturntobakingsheet.Whenallbagelshavebeenboiled,bakeat350°F(180°C,gasmark4)untilgoldenbrown,20to25minutes.
Yield:8servings
Eachwith:53gwater;221calories(14%fromfat,12%fromprotein,74%fromcarb);7gprotein;3gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;4gfiber;5gsugar;138mgphosphorus;16mgcalcium;2mgiron;4mgsodium;167mgpotassium;3IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
Mexican-StyleCornbreadThiscornbreadgoeswellwithanychili.
1cup(140g)cornmeal1cup(120g)wholewheatpastryflour3tablespoons(41g)bakingpowder¼cup(55g)unsaltedbutter1cup(235ml)skimmilk1egg1cup(164g)frozencorn1canchoppedjalapeñopeppers½cup(58g)shreddedCheddarcheese
Stir dry ingredients together. Cut in butter until mixture resembles coarsecrumbs. Stir togethermilk and egg. Add to dry ingredients and stir until justmixed.Stir in remaining ingredients.Place in8×8-inch (20×20cm)bakingdish coated with nonstick vegetable oil spray and bake at 425°F (220°C, gasmark7)untildone,about20minutes.
Yield:9servings
Eachwith:37gwater;209calories(37%fromfat,13%fromprotein,50%fromcarb);7gprotein;9gtotalfat;5gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;27gcarb;2gfiber;0gsugar;242mgphosphorus;369mgcalcium;2mgiron;561mgsodium;153mgpotassium;375IUvitaminA;88mgvitaminE;1mgvitaminC;44mgcholesterol
WholeWheatBakingMixThiscanbeusedinanyrecipethatcallsforBisquickorasimilarbakingmix.Iusually use butter-flavored Crisco, but any shortening that doesn’t requirerefrigerationwill do. Ifyouuse regularbutterormargarine, itwill need toberefrigerated.Thenutritionalinformationisbasedonahalfcupofthemix,whichmaybemorethanaservingwouldcontain.
4cups(500g)all-purposeflour2cups(240g)wholewheatflour2tablespoons(27g)sodium-freebakingpowder1¼cups(281g)shortening
Stirfloursandbakingpowdertogether.Cutinshorteningwithpastryblenderor2knivesuntilmixtureresemblescoarsecrumbs.Storeinacontainerwithatight-fittinglid.
Yield:14servings
Eachwith:6gwater;352calories(48%fromfat,7%fromprotein,45%fromcarb);6gprotein;19gtotalfat;5gsaturatedfat;8gmonounsaturatedfat;5gpolyunsaturatedfat;41gcarb;3gfiber;0gsugar;245mg phosphorus; 104mg calcium; 2mg iron; 4mg sodium; 324mg potassium; 2 IU vitaminA; 0mgvitaminE;0mgvitaminC;0mgcholesterol
19DessertsandOtherSweets:Legumes
Yes,thereactuallyarerecipesfordessertsmadewithlegumes.Admittedlytherearen’talot,andalotofthemtendtobekindofsimilar,butIwassoimpressedwith thewhole idea that Idecided togoaheadandmake itaseparatechapter,evenif itdoesonlycontaintworecipes.Youreallyshouldtrythebeanpie—itwillnotbewhatyouexpect.
BeanPieBeanpiesweresomethingI’dneverheardofuntilIstartedlookingforwaystoaddfibertomydiet.Itturnsoutabeanpieisasweetcustardpiewhosefillingconsistsofmashedbeans,usuallynavybeans,sugar,butter,milk,andspices.Itissimilartoapumpkinpie.Beanpiesarecommonlyassociatedwithsoulfoodor southern cuisine. They are also associated with the Nation of Islammovement:Itsleader,ElijahMuhammad,encouragedtheirconsumptioninlieuofricherfoodsassociatedwithAfricanAmericancuisine,andthefollowersofhiscommunitycommonlysellbeanpiesaspartoftheirfund-raisingefforts.
3cups(531g)cookedgreatnorthernbeans,drained3eggs1¼cups(250g)sugar¼cup(55g)unsaltedbutter,melted1teaspoonvanillaextract1teaspoongroundcinnamon1teaspoongroundnutmeg¼teaspoongroundallspice1teaspoonbakingpowdercup(80ml)fat-freeevaporatedmilk
1piecrust,9inch(23cm),bakedandcooled
Inmixingbowlwithelectricmixer,beatthedrainedbeansuntilsmooth.Beatineggs,sugar,butter,vanilla,cinnamon,nutmeg,andallspice.Inaseparatebowl,combine baking powder andmilk.Add to beanmixture.Beatmixturewell toblend;pour into thecooledpieshell.Bake thepie inpreheated350°F(180°C,gasmark4)ovenfor50minutesoruntilset.Letpiecoolbeforeslicing.
Yield:8servings
Eachwith:99gwater;441calories(32%fromfat,11%fromprotein,57%fromcarb);12gprotein;16gtotalfat;6gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;64gcarb;6gfiber;33gsugar;224mgphosphorus;137mgcalcium;3mgiron;224mgsodium;429mgpotassium;323IUvitaminA;89mgvitaminE;2mgvitaminC;105mgcholesterol
PintoBeanPecanPieLike a pecan pie, butwith the added fiber boost of a secret ingredient, pintobeans.Youwon’tbelieveitunlessyoutryit.
cup(75g)unsaltedbutter1cup(200g)sugarcup(150g)packedbrownsugar
3eggs,slightlybeaten1cup(171g)pintobeans,cookedandmashedcup(37g)choppedpecans
1piecrust,unbaked
Preheatovento350°F(180°C,gasmark4).Creamtogetherbutter,sugars,andeggs.Addbeansandnuts,mixwell,andpourintounbakedpieshell.Bakefor35to40minutes.
Yield:8servings
Eachwith:25gwater;493calories(37%fromfat,8%fromprotein,55%fromcarb);10gprotein;21gtotalfat;8gsaturatedfat;8gmonounsaturatedfat;4gpolyunsaturatedfat;69gcarb;5gfiber;44gsugar;173mgphosphorus;62mgcalcium;3mgiron;211mgsodium;463mgpotassium;341IUvitaminA;93mgvitaminE;2mgvitaminC;109mgcholesterol
20DessertsandOtherSweets:Grains
Grainsare aprimary ingredient inmanydesserts and sweets.Wehave recipeshereforcookies,brownies,andcakes,aswellaspiecrustsandacoupleofricedesserts.Thekeyconcepthereistheuseofwholewheatpastryflourtoreplacethe regular white flour in these recipes. I tried many of these cookie recipesmadethiswayforthefirsttimelastChristmas,andIhavetosayIliketheextraflavorthewholegrainflourgivesthem.
ChocolatePeanutCookiesThisaquickandeasy treat. Itonlymakes6cookies,but thenonbakemethodmakes itpossible to stirupabatchwheneveryouwant them. (I’ve foundyoucancheatonthe30minutesandtakethemoutofthefreezeralittleearlytoo.)
1 ounces(45g)chocolatecandybar4tablespoons(64g)crunchypeanutbutter1cup(60g)lightlysweetenedbrancereal,suchasFiberOne
Meltthechocolatebarandpeanutbutterinmicrowaveuntilsmooth,checkingat30-second intervals. Be careful not to burn. Stir tomixmelted chocolate andpeanutbutter.Addcerealandgentlytossuntilcoated.Droponwaxedpaperorfoil,making6cookies.Freezefor30minutes.Putinresealableplasticbagsandrefrigerate.
Yield:6servings
Eachwith:1gwater;124calories(49%fromfat,10%fromprotein,41%fromcarb);4gprotein;8gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;15gcarb;6gfiber;5gsugar;100mgphosphorus; 53mg calcium; 2mg iron; 93mg sodium; 169mgpotassium; 17 IUvitaminA; 4mgvitaminE;2mgvitaminC;2mgcholesterol
WholeWheat–ChocolateChipCookiesWhat’snottolikeaboutchocolatechipcookies?
1cup(225g)unsaltedbutter¼cup(64g)peanutbutter1cup(340g)honey2eggs1½cups(180g)wholewheatpastryflour1teaspoonbakingsoda2cups(160g)rolledoats2cups(350g)chocolatechips1cup(110g)choppedpecans
Cream together first 4 ingredients.Add next 5 ingredients andmixwell.Addenoughflourforstiffdough.Dropbyteaspoononbakingsheet.Bakeat375°F(190°C,gasmark5)for10minutes.
Yield:48servings
Eachwith:6gwater;194calories(52%fromfat,7%fromprotein,41%fromcarb);3gprotein;12gtotalfat;5gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;21gcarb;2gfiber;13gsugar;80mgphosphorus;28mgcalcium;1mgiron;22mgsodium;107mgpotassium;191IUvitaminA;51mgvitaminE;0mgvitaminC;29mgcholesterol
Good-for-YouChocolateChipCookiesThese are oatmeal chocolate chip cookies that you’ll never suspect have beenmademorehealthy.
¼cup(55g)unsaltedbuttercup(150g)packedbrownsugar
¼cup(85g)honey1egg1teaspoonvanillaextract¼cup(60ml)skimmilk1teaspoonbakingsoda½teaspoonbakingpowder1cup(82g)granola¾cup(60g)quick-cookingoats2cups(240g)wholewheatpastryflour1cup(175g)chocolatechips
Cream together butter and brown sugar.Mix in honey, egg, vanilla, andmilk,then baking soda and baking powder. Add granola, oats, and flour. Mix allingredients.Stirinchocolatechips.Placeonnonstickbakingsheetbyteaspoons.Bakeat325°F(170°C,gasmark3)for10minutes.
Yield:36servings
Eachwith:4gwater;100calories(28%fromfat,8%fromprotein,64%fromcarb);2gprotein;3gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;17gcarb;1gfiber;9gsugar;54mgphosphorus;24mgcalcium;1mgiron;25mgsodium;78mgpotassium;61IUvitaminA;16mgvitaminE;0mgvitaminC;10mgcholesterol
OatandWheatCookiesThisisasimpleandeasy-to-makecookie.Butdon’tletthesimplicityfoolyou,IfindthemtobejustthelittlebitofsweetnessIwantafterdinner.
¾cup(165g)unsaltedbutter½cup(130g)peanutbuttercup(150g)brownsugar
1¼cups(150g)wholewheatpastryflour1teaspoonbakingsoda1¼cups(100g)rolledoats
Mix all ingredients.Drop by rounded teaspoons onto ungreased baking sheet.Bakeat375°F(190°C,gasmark5)for10to12minutesoruntilgoldenbrown.Coolonbakingsheet1minuteandthencoolonracks.
Yield:36servings
Eachwith:2gwater;95calories(53%fromfat,8%fromprotein,39%fromcarb);2gprotein;6gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;1gfiber;4gsugar;41mgphosphorus;9mgcalcium;0mgiron;20mgsodium;69mgpotassium;119IUvitaminA;32mgvitaminE;0mgvitaminC;10mgcholesterol
OatmealSpiceCookiesA subscriber contributed this excellent recipe for oatmeal cookies. They havebecomefamilyfavorites.
1cup(145g)raisins1cup(235ml)water½cup(112g)unsaltedbutter,softened¼cup(60ml)vegetableoil1½cups(300g)sugar2eggs1teaspoonvanillaextract2½cups(300g)wholewheatpastryflour½teaspoonbakingpowder1teaspoonbakingsoda2teaspoonscinnamon¼teaspoonnutmeg2cups(160g)quick-cookingoats½cup(60g)choppedwalnuts
Preheat oven to 350°F (180°C, gas mark 4). Simmer raisins and water insaucepan on low until plump, approximately 20 minutes. Drain liquid intomeasuringcupandaddwatertomake½cupliquid.Creambutter,oil,andsugar.Add eggs and vanilla. Stir in raisin liquid. Sift flour and spices; add to sugarmixture.Addoats,nuts,andraisins.Dropbyroundedteaspoonsontoungreasedbaking sheet. Flatten slightly and then bake 8 to 10 minutes or until slightlybrown.
Yield:48servings
Eachwith:9gwater;120calories(33%fromfat,9%fromprotein,58%fromcarb);3gprotein;5gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;18gcarb;2gfiber;8gsugar;72mgphosphorus;14mgcalcium;1mgiron;10mgsodium;90mgpotassium;72IUvitaminA;19mgvitaminE;0mgvitaminC;15mgcholesterol
TrailMixCookiesThiswas an experiment thatwent right. The nutritional informationwill varysomewhatdependingontheingredientsofthetrailmixyoufind.
¾cup(165g)unsaltedbutter¾cup(150g)sugar1egg1teaspoonvanillaextract2cups(240g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncinnamon¼teaspoonnutmeg¾cup(175ml)skimmilk1¾cups(140g)quick-cookingoats1½cups(200g)trailmix
Creamtogetherbutterandsugar.Addeggandvanillaandbeatwell.Stirtogetherdry ingredients. Add dry ingredients tomixture alternately withmilk, mixingwell.Stirinoatsandtrailmix.Dropbytablespoonsonabakingsheetcoveredwith nonstick vegetable oil spray. Bake at 400°F (200°C, gas mark 6) untillightlybrowned,8to10minutes.
Yield:60servings
Eachwith:5gwater;82calories(42%fromfat,10%fromprotein,49%fromcarb);2gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;1gfiber;3gsugar;56mgphosphorus;13mgcalcium;1mgiron;4mgsodium;69mgpotassium;84IUvitaminA;22mgvitaminE;0mgvitaminC;10mgcholesterol
WhiteChocolate–CranberryCookiesThesewereinspiredbycookiesthatwereservedasasnackatatrainingsessionIhad at work. I was looking for a soft cookie with white chips and driedcranberries.
½cup(112g)shortening1cup(225g)brownsugar1egg1teaspoonvanillaextract1¾cups(210g)wholewheatpastryflour1teaspoonbakingsoda¼cup(60ml)buttermilk½cup(87g)whitechocolatechips½cup(60g)driedcranberries
Beat shortening until light. Add sugar and beat until fluffy. Beat in egg andvanilla.Stirtogetherdryingredients.Adddryingredientstomixturealternatelywithbuttermilk.Beatuntil smooth.Stir inchipsandcranberries.Dropabout2inches (5 cm) apart on baking sheet coatedwith nonstick vegetable oil spray.Bakeat375°F(190°C,gasmark5)8to10minutes,untillightlybrowned.
Yield:36servings
Eachwith:4gwater;91calories(37%fromfat,5%fromprotein,57%fromcarb);1gprotein;4gtotalfat;1gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;13gcarb;1gfiber;9gsugar;33mgphosphorus;15mgcalcium;0mgiron;9mgsodium;75mgpotassium;14IUvitaminA;4mgvitaminE;0mgvitaminC;6mgcholesterol
TIPIf you like softer cookies, replace the butter with shortening like butter-flavoredCriscoandthewhitesugarwithbrown.
PoppyseedCookiesIfyoulikepoppyseeds,you’lllovethese.Ifyoudon’tlikepoppyseeds,youstillmay…
½cup(112g)unsaltedbutter,softened¾cup(170g)packedbrownsugar2eggs,beaten½teaspoonvanillaextract½teaspoonlemonpeelcuppoppyseeds
2cups(240g)wholewheatpastryflour2teaspoonsbakingpowder
Cream together butter and sugar. Beat until light. Add eggs and vanilla. Beatuntilcreamy.Combinedryingredients.Addandstiruntilwellmixed.Dropbyteaspoons on baking sheet. Bake at 350°F (180°C, gas mark 4) until lightlybrowned,about10minutes.
Yield:30servings
Eachwith:5gwater;89calories(42%fromfat,8%fromprotein,50%fromcarb);2gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;12gcarb;1gfiber;6gsugar;57mgphosphorus;51mgcalcium;1mgiron;41mgsodium;69mgpotassium;113IUvitaminA;31mgvitaminE;0mgvitaminC;24mgcholesterol
WholeWheatSunflowerSeedCookiesThesearecrunchysweetnuggetsofgoodness.
4tablespoons(55g)unsaltedbutter½cup(170g)honey1½cups(180g)wholewheatpastryflour1cup(68g)nonfatdrymilk½teaspoonbakingsoda2tablespoons(28ml)water2eggs½teaspoonvanillaextract1cup(175g)chocolatechips½cup(72g)sunflowerseeds¼cup(37g)choppedpeanuts
Combine all ingredients. Drop by teaspoon onto baking sheet coated withnonstick vegetable oil spray.Bake in 350°F (180°C, gasmark 4) oven for 12minutes.
Yield:48servings
Eachwith:4gwater;68calories(39%fromfat,11%fromprotein,50%fromcarb);2gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;9gcarb;1gfiber;6gsugar;55mgphosphorus;28mgcalcium;0mgiron;17mgsodium;70mgpotassium;81IUvitaminA;23mgvitaminE;0mgvitaminC;13mgcholesterol
High-FiberCookiesThesetastycookiesgetextrabranandflavorfromtwokindsofcereal.
1cup(100g)oatbran1cup(80g)rolledoats1cup(60g)lightlysweetenedbrancereal,suchasFiberOne1cup(40g)branflakescereal1cup(145g)raisins1cup(120g)choppedwalnuts¾cup(150g)sugar¾cup(170g)brownsugar1cup(225g)unsaltedbutter1egg2teaspoonsvanillaextract2cups(240g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda½cup(120ml)water,roomtemperature
Place oat bran, rolled oats, bran cereal, bran flakes, raisins, and walnuts in abowl.Mixlightlyandsetaside.Placesugarsandbutterinmixingbowlandmixat medium speed until light and fluffy. Add egg and vanilla and mix lightly,scrapingthebowlbeforeandafteraddingtheegg.Inaseparatebowl,combinethe flour, baking powder, and baking soda and mix at low speed about 30secondstoblendwell.Addflourmixtureandwatertosugarmixtureandmixatmedium speed only until flour is moistened. Add bran mixture and mix atmediumspeeduntilwell blended.Dropbyheaping tablespoonsonto abakingsheet that has been sprayed with nonstick vegetable oil spray or lined withaluminumfoil.Bakeat375°F(190°C,gasmark5)for12to14minutesoruntillightlybrowned.Removefromovenandletsitfor1minute.Removecookiestowirerackandcooltoroomtemperature.
Yield:48servings
Eachwith:6gwater;120calories(41%fromfat,7%fromprotein,52%fromcarb);2gprotein;6gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;17gcarb;2gfiber;9gsugar;64mgphosphorus;23mgcalcium;1mgiron;28mgsodium;97mgpotassium;171IUvitaminA;47mgvitaminE;2mgvitaminC;15mgcholesterol
MolassesCookiesThisistheperfectcookiedoughformakinggingerbreadmen.
1cup(225g)unsaltedbutter,softened1cup(200g)sugar1cup(340g)molassescup(78ml)water,boiling
1tablespoon(15ml)vinegar5cups(600g)wholewheatpastryflour2teaspoonsbakingsoda1teaspoonginger1teaspooncinnamon
Cream butter and sugar. Add molasses, water, and vinegar. Combine dryingredients.Beatintocreamedmixture.Coverandchillforatleast3hours.Onalightlyflouredsurface,rolldoughto¼-inch(0.5cm)thickness.Cutoutcookieswithcookiecutterorglassdipped in flour.Placeonbakingsheetscoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for8minutesoruntiledgesarelightlybrowned.
Yield:72servings
Eachwith:4gwater;75calories(31%fromfat,6%fromprotein,63%fromcarb);1gprotein;3gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;12gcarb;1gfiber;5gsugar;31mgphosphorus;14mgcalcium;1mgiron;3mgsodium;104mgpotassium;80IUvitaminA;21mgvitaminE;0mgvitaminC;7mgcholesterol
FudgyBrowniesThisquickbrownierecipegetsafiberboostnotjustfromthewholewheatflourbutalsofromthecocoa.
1cup(225g)unsaltedbutter½cup(45g)cocoapowder2cups(400g)sugar4eggs2teaspoonsvanillaextract1cup(120g)wholewheatpastryflour
Heatovento350°F(180°C,gasmark4).Inmicrowave,meltbutterandcocoatogether,stirringonceortwice.Whenmelted,addsugar,eggs,andvanilla.Stirtomixwellandthenaddflour.Pourinto13×9-inch(33×23cm)pancoatedwithnonstickvegetableoilspray.Bake25minutes.
Yield:18servings
Eachwith:13gwater;224calories(46%fromfat,5%fromprotein,49%fromcarb);3gprotein;12gtotalfat;7gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;29gcarb;2gfiber;23gsugar;67mgphosphorus;15mgcalcium;1mgiron;20mgsodium;84mgpotassium;376IUvitaminA;102mgvitaminE;0mgvitaminC;80mgcholesterol
GranolaBarsYoucan addunsaltednuts to this if youwant or substitute chocolate chips orotherdriedfruitfortheraisinstovarytheflavor.
3cups(240g)quick-cookingoats½cup(115g)brownsugar¼cup(28g)wheatgerm½cup(112g)unsaltedbutter¼cup(60ml)cornsyrup¼cup(85g)honey½cup(75g)raisins½cup(40g)sweetenedcoconut
Combinetheoats,sugar,andwheatgerm.Cutinthebutteruntilthemixtureiscrumbly. Stir in the corn syrup and honey.Add the raisins and coconut. Pressintoa9-inch(23cm)squarepancoatedwithnonstickvegetableoilspray.Bakeina350°F(180°C,gasmark4)ovenfor20to25minutes.Letcool10minutesandthencutintobars.
Yield:27servings
Eachwith:4gwater;153calories(30%fromfat,8%fromprotein,61%fromcarb);3gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;24gcarb;2gfiber;10gsugar;107mgphosphorus;17mgcalcium;1mg iron;9mgsodium;129mgpotassium;105 IUvitaminA;28mgvitaminE;0mgvitaminC;9mgcholesterol
HoneyOatmealCakeThismakesagreatbreakfastorsnackcake.Ofcourse,Ihappentobeveryfondoftheflavorofhoney.
1¼cups(295ml)water,boiling1cup(80g)rolledoats½cup(112g)unsaltedbutter,softened1½cups(510g)honey2eggs1teaspoonvanillaextract1¾cups(210g)wholewheatpastryflour1teaspoonbakingsoda1teaspoongroundcinnamon¼teaspoongroundnutmeg
Combinefirst3ingredientsinalargebowl;stirwell.Setasidefor20minutes.Add honey, eggs, and vanilla; stir well. Combine whole wheat flour andremainingingredients;graduallyaddtohoneymixture.Pourintoagreasedandfloured13×9×2-inch(33×23×5cm)bakingpan.Bakeat350°F(180°C,gasmark4) for30 to40minutesoruntil toothpickcomesout clean.Cool inpan.Frostifdesiredorsprinklewithconfectioners’sugar.
Yield:15servings
Eachwith:35gwater;238calories(27%fromfat,6%fromprotein,67%fromcarb);4gprotein;8gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;2gfiber;28gsugar;92mgphosphorus;18mgcalcium;1mgiron;14mgsodium;107mgpotassium;227IUvitaminA;61mgvitaminE;0mgvitaminC;48mgcholesterol
RedVelvetCakeThisisoneofthoseold-timetraditionalcakes,updatedtoprovidealittleextrafiberbyusingwholewheatflour.
2½cups(300g)wholewheatpastryflour1½cups(300g)sugar2teaspoonscocoapowder1teaspoonbakingsoda2eggs½cup(120ml)canolaoil½cup(120ml)buttermilk2tablespoons(28ml)redfoodcoloring1teaspoonvanillaextract
Icing¼cup(55g)unsaltedbutter4cups(400g)confectioners’sugar½teaspoonvanillaextract8ounces(225g)creamcheese1cup(110g)choppedpecans
Mixtogetheralldryingredientsinalargebowl.Blendeggswithafork,addoil,andblendagain.Addthedry ingredientsandmixwithwhisk tillsmooth.Addand blend in buttermilk, food coloring, and vanilla. Pour into 3 greased andfloured 8-inch (20 cm) cake pans.Bake at 350°F (180°C, gasmark 4) for 30minutes.Coolfor10minutesandgentlyremovefrompan.Tomakeicing,mixingredientsuntillightandfluffy.Frostcakewhencool.
Yield:16servings
Eachwith:23gwater;457calories(39%fromfat,6%fromprotein,55%fromcarb);7gprotein;20gtotalfat;6gsaturatedfat;9gmonounsaturatedfat;4gpolyunsaturatedfat;65gcarb;3gfiber;49gsugar;137mgphosphorus;40mgcalcium;1mgiron;63mgsodium;184mgpotassium;317IUvitaminA;85
mgvitaminE;0mgvitaminC;53mgcholesterol
BrownRicePuddingThisquick ricepudding recipeuses leftover rice. (I tend tomakea lotof ricewhenIcookitsoIcanuseitinalltheserecipescallingforleftovers.)
2cups(440g)cookedbrownrice1½cups(355ml)skimmilk½cup(170g)honey1cup(145g)goldenraisins1tablespoonunsaltedbutter1teaspooncinnamon
Inmediumsaucepan,combine rice,milk,honey,and raisinsandbring toboil.Reduceheatandsimmer20minutes,stirringfrequently.Removefromheatandstirinbutterandcinnamon.
Yield:4servings
Eachwith:168gwater;426calories(8%fromfat,7%fromprotein,85%fromcarb);8gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;96gcarb;4gfiber;60gsugar;235mgphosphorus;174mgcalcium;2mgiron;66mgsodium;543mgpotassium;277IUvitaminA;80mgvitaminE;3mgvitaminC;9mgcholesterol
CoolRiceThis is a kind of instant rice pudding and similar to the dish served atmanyfamilyget-togethersduringmychildhood.
½pound(225g)brownrice6ounces(170g)nondairywhippedtopping,suchasCoolWhip¼cup(50g)sugar1teaspoonvanillaextract10ounces(284g)crushedpineapple5maraschinocherries,halved
Cookriceaccordingtopackagedirectionsandcool.Combineallingredientsinlargebowl.Refrigerateuntilreadytoserve.
Yield:5servings
Eachwith:106gwater;217calories(33%fromfat,4%fromprotein,63%fromcarb);2gprotein;8gtotalfat;5gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;35gcarb;1gfiber;22gsugar;72mgphosphorus;50mgcalcium;0mgiron;47mgsodium;132mgpotassium;257IUvitaminA;63mgvitaminE;4mgvitaminC;26mgcholesterol
WholeWheatPiecrustIfindthisoil-basedpiecrusteasiertoworkwiththanwithsolidshortening.Anditseemstostayflakythroughmorehandling.
cup(80ml)canolaoil1 cups(160g)wholewheatpastryflour2tablespoons(28ml)water,cold
Addoiltoflourandmixwellwithfork.Sprinklewateroverandmixwell.Withhandspressintoballandflatten.Rollbetween2piecesofwaxedpaper.Removetopwaxedpaper,invertoverpan,andremoveotherpaper.Pressintoplace.Forpiesthatdonotrequireabakedfilling,bakeat400°F(200°C,gasmark6)untillightedbrowned,about12to15minutes.
Yield:8servings
Eachwith:6gwater;150calories(56%fromfat,7%fromprotein,37%fromcarb);3gprotein;10gtotalfat;1gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;15gcarb;2gfiber;0gsugar;69mgphosphorus;7mgcalcium;1mgiron;1mgsodium;81mgpotassium;2IUvitaminA;0mgvitaminE;0mgvitaminC;0mgcholesterol
High-FiberPiecrustThisisareallysimplepiecrustwith4gramsoffiber.Youcanaddsugarorothersweetenersorspiceslikecinnamondependingonthefinalflavoryouwant.
1cup(60g)lightlysweetetenedbrancereal,suchasFiberOne½cup(120ml)water,approximately
Crushcerealtoapowderinaresealableplasticbag.Addanysweetenerorspicedesired to taste here and shake together. Pour evenly into a 9-inch (23 cm)springform or pie plate. Drizzle a little water at a time just to moisten thecrumbs. Spread and press crust evenly. Use as stated in recipe, either bakingbeforeorsimplypouringfillinginandthenbakingorrefrigerating.
Yield:8servings
Eachwith:15gwater;15calories(8%fromfat,7%fromprotein,85%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;4gfiber;0gsugar;38mgphosphorus;25mgcalcium;1mgiron;27mgsodium;45mgpotassium;3IUvitaminA;0mgvitaminE;2mgvitaminC;0mgcholesterol
21DessertsandOtherSweets:VegetablesandFruits
Fruitmakesagreatdessertchoice. Ithasallkindsofgreatnutritionalbenefitsandtendstobelowerincaloriesthanmanyotherdesserts.Wehaverecipeshereranging from good old-fashioned ambrosia to pie fillings, fruit salads, andmolds.
AmbrosiaThisisoneofthelighterdesserts,thesortofrefreshingendyoumightwantwitha heavymeal or something like a spicy curry.But it still contains 5 gramsoffiberperserving.
4cupsorangeslices2cups(300g)slicedbanana1cup(110g)coarselychoppedpecans2ounces(57g)coconut
Inalargeglassbowl,arrangealternatelayersoforangeslices,banana,pecans,andcoconut.Drizzleasmallamountoforangejuicebetweenlayers ifdesired.Repeatlayers.Chillseveralhours.
Yield:8servings
Eachwith:122gwater;218calories(47%fromfat,5%fromprotein,48%fromcarb);3gprotein;12gtotalfat;3gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;28gcarb;5gfiber;16gsugar;70mgphosphorus;49mgcalcium;1mgiron;2mgsodium;443mgpotassium;246IUvitaminA;0mgvitaminE;53mgvitaminC;0mgcholesterol
FreshFruitCompoteThismakesarefreshingendingtojustaboutanymeal,especiallyinthespringwhenberriesareinseason.
2peaches,sliced2cups(290g)blueberries2cups(300g)slicedbanana2cups(290g)strawberries,hulledandhalved¼cup(50g)sugar2cups(460g)plainfat-freeyogurt
Combine fruitwithsugar ina largebowl.Tossand transfer toaservingbowl.Servewithyogurt.
Yield:4servings
Eachwith:378gwater;309calories(3%fromfat,12%fromprotein,85%fromcarb);10gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;70gcarb;7gfiber;52gsugar;257mgphosphorus;270mgcalcium;1mgiron;97mgsodium;1012mgpotassium;341IUvitaminA;2mgvitaminE;67mgvitaminC;2mgcholesterol
FruitSoupThis isacool, refreshingsoup.This isanotherof thoserecipeswhereyoucanpickandchoosetheingredientstogetyourfavorites.
24ounces(709ml)grapefruitjuice16ounces(455g)plums16ounces(455g)cannedapricots,drained20ounces(567g)frozenraspberries¼cup(38g)quick-cookingtapioca2cinnamonsticks6wholecloves3cups(450g)slicedbanana
Inalargepan,combineallingredientsexceptbanana.Cookslowly30minutesoruntilheated through. Itcanbeservedhotorcold.Removecinnamonsticksandwholeclovesbeforeserving.Ladlesoupintobowls.Topwithslicedbananaorstrawberries.
Yield:16servings
Eachwith:87gwater;70calories(4%fromfat,6%fromprotein,90%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;17gcarb;4gfiber;10gsugar;25mgphosphorus; 14mg calcium; 0mg iron; 2mg sodium; 251mgpotassium; 518 IUvitaminA; 0mgvitaminE;14mgvitaminC;0mgcholesterol
HawaiianFruitSaladThe little extras in the dressing for this salad, like lime juice and crystallizedginger,arewhatreallymakeitspecial.
2cups(310g)dicedpineapple1cup(170g)dicedhoneydewmelon1cup(175g)dicedmango2tablespoons(28ml)limejuice2tablespoons(40g)honey1tablespoonchoppedfreshcilantro1tablespoonmincedcrystallizedginger½cup(75g)mincedredbellpepper1tablespoonsesameseeds
Mixallingredientsexceptsesameseedsinlargebowl.Letstand10minutesforflavors to blend. Divide fruit mixture among wineglasses and sprinkle withsesameseeds.
Yield:6servings
Eachwith:139gwater;110calories(8%fromfat,4%fromprotein,88%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;27gcarb;2gfiber;24gsugar;27mgphosphorus; 34mg calcium; 1mg iron; 8mg sodium; 256mgpotassium; 679 IUvitaminA; 0mgvitaminE;37mgvitaminC;0mgcholesterol
TropicalTwistThisisalight,yetstillsatisfying,dessertfulloffruitandothergoodthings.
2oranges2cups(300g)slicedbanana2kiwifruits,peeledandsliced10ounces(280g)miniaturemarshmallows1½cups(345g)sourcream¼cup(85g)honey½teaspoonvanillaextractcup(27g)coconut,toasted
¼cup(27g)sliveredalmonds
From1orange,gratepeel toequal½ teaspoon(1g)peelandsectionoranges.Placeinlargebowlwithbananaandkiwifruit.Stirinnext4ingredients;tosstocoatwell.Spooninto4dessertbowls.Topwithcoconutandalmonds.
Yield:8servings
Eachwith:146gwater;332calories(23%fromfat,5%fromprotein,72%fromcarb);4gprotein;9gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;63gcarb;4gfiber;43gsugar;97mgphosphorus;90mgcalcium;1mgiron;49mgsodium;464mgpotassium;328IUvitaminA;45mgvitaminE;51mgvitaminC;18mgcholesterol
WinterFruitBowlThis isagreatblendingof fruit flavors,with the tartnessof thegrapefruitandcranberriesoffsetbythesweetnessofthebananaandmarmalade.
2grapefruits½cup(100g)sugar¼cup(75g)orangemarmalade1cup(100g)cranberries,freshorfrozen1½cups(225g)slicedbanana
Section grapefruit. Reserve juice and add water to make 1 cup (235 ml).Combinejuicewithsugarandmarmalade.Heattoboiling.Stirtodissolvesugar.Add cranberries; cook and stir until skins pop, 5 to 8 minutes. Cool. Addgrapefruit,cover,andchill.Addslicedbananajustbeforeserving.
Yield:5servings
Eachwith:180gwater;295calories(2%fromfat,2%fromprotein,96%fromcarb);2gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;77gcarb;5gfiber;63gsugar;28mgphosphorus;28mgcalcium;0mgiron;10mgsodium;442mgpotassium;1284IUvitaminA;0mgvitaminE;52mgvitaminC;0mgcholesterol
RibbonFruitMoldThismakesamoldthatisnotonlytastybutalsoveryprettywithitsdifferent-coloredlayers.
RaspberryLayer1cup(235ml)boilingwater3ounces(85g)raspberrygelatin10ounces(284g)frozenraspberries
OrangeLayer1cup(235ml)boilingwater3ounces(85g)orangegelatin8ounces(225g)creamcheese,softened11ounces(310g)mandarinoranges
LimeLayer1cup(235ml)boilingwater3ounces(85g)limegelatin1cup(155g)crushedpineapplewithsyrup
Makeraspberrylayer:Pourboilingwateronraspberrygelatininlargebowl.Stiruntilgelatin isdissolved.Stir in frozen raspberries.Chilluntil thickened.Pourinto9×13×2-inch(23×33×5cm)bakingpan.Chilluntilalmostfirm.Makeorange layer: Pour boiling water on orange gelatin in large bowl. Stir untilgelatin is dissolved. Stir gradually into cream cheese. Chill until thickenedslightly.Mix inorangesegments (with syrup).Pourevenlyon raspberry layer.Chill.Makelimelayer:Pourboilingwateronlimegelatininalargebowl.Stiruntilgelatinisdissolved.Stirinpineapple(withsyrup).Chillslightly.Pouroverorangelayer.Chilluntilfirm.
Yield:8servings
Eachwith:196gwater;270calories(33%fromfat,8%fromprotein,60%fromcarb);5gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;3gfiber;37gsugar;
91mgphosphorus;44mgcalcium;1mgiron;238mgsodium;175mgpotassium;737IUvitaminA;102mgvitaminE;25mgvitaminC;31mgcholesterol
BrandiedFruitTheflavorofthisdevelopsmoreandmoreovertime.Useovericecream,poundcake,orjustasalittlespecialsnack.
15ounces(425g)pineapplechunks,drained16ounces(455g)cannedslicedpeaches,drained16ounces(455g)cannedapricothalves,drained10ounces(280g)maraschinocherries,drained1¼cups(250g)sugar1¼cups(295ml)brandy
Combine all ingredients in a clean, nonmetal bowl; stir gently. Cover and letstandat room temperature for3weeks, stirring fruit twice aweek.Serve fruitover ice creamor pound cake, reserving at least 1 cup starter at all times. Toreplenish starter, add1 cup sugar and1of the first 4 ingredients every1 to 3weeks, alternating fruits each time; stir gently. Cover and let stand at roomtemperature3daysbeforeusing.
Yield:12servings
Eachwith:126gwater;224calories(1%fromfat,2%fromprotein,98%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;43gcarb;2gfiber;41gsugar;17mgphosphorus; 25mg calcium; 0mg iron; 4mg sodium; 161mgpotassium; 807 IUvitaminA; 0mgvitaminE;6mgvitaminC;0mgcholesterol
AppleToppingYoucanusethisonpancakesorasatoppingforicecreamorevenasidedishwithpork.
3apples,peeled,cored,andchopped¼cup(85g)honey1teaspooncinnamon
Combineingredientsinamicrowave-safebowl.Microwaveonhighuntilapplesaresoft,about5minutes
Yield:4servings
Eachwith:87gwater;112calories(1%fromfat,1%fromprotein,98%fromcarb);0gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;30gcarb;2gfiber;27gsugar;12mg phosphorus; 13mg calcium; 0mg iron; 1mg sodium; 100mg potassium; 38 IU vitaminA; 0mgvitaminE;4mgvitaminC;0mgcholesterol
PearPieFillingTrythiswiththewholewheatpiecrustonpage445.
½cup(100g)sugar3tablespoons(24g)flour1teaspooncinnamon1teaspoonlemonpeel5cupspears,peeledandsliced1tablespoonunsaltedbutter1tablespoon(15ml)lemonjuice
Combinesugar,flour,cinnamon,andlemonpeelinmixingbowl.Arrangepearsinlayersina9-inch(23cm)pastry-linedpan,sprinklingsugarmixtureovereachlayer.Dotwithbutter.Sprinklewithlemonjuice.Rolloutremainingdough;cutslits for escape of steam. Moisten rim of bottom crust. Place top crust overfilling.Foldedgeunderbottomcrust,pressingtoseal.Fluteedge.Bakeat450°F(230°C,gasmark8)for10minutes.Reducetemperatureto350°F(180°C,gasmark4)andbakeforanadditional35to40minutes.
Yield:8servings
Eachwith:80gwater;127calories(11%fromfat,2%fromprotein,87%fromcarb);1gprotein;2gtotalfat;1gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;30gcarb;3gfiber;22gsugar;14mgphosphorus; 13mg calcium; 0mg iron; 1mg sodium; 118mgpotassium; 67 IUvitaminA; 12mgvitaminE;5mgvitaminC;4mgcholesterol
StrawberryRhubarbPieFillingThismakesagreatpiefillingortoppingforicecreamorpudding.(Oruseitonpancakes,ifit’stimeforbreakfast.)
2cupschoppedrhubarb2cups(340g)slightlychoppedstrawberries½cup(100g)sugar3tablespoons(24g)cornstarch
Placefruitandsugarinbowlandletstand15minutes,stirringoccasionally.Stirincornstarch.Cookandstiruntilmixtureisthickenedandbubbly.
Yield:8servings
Eachwith:79gwater;86calories(1%fromfat,2%fromprotein,96%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;22gcarb;2gfiber;15gsugar;12mg phosphorus; 35mg calcium; 0mg iron; 3mg sodium; 170mg potassium; 56 IU vitaminA; 0mgvitaminE;25mgvitaminC;0mgcholesterol
RaspberryCobblerRaspberriesareoneofthehigher-fiberfruitsavailable,sothisisagoodchoicewhentheyareinseason.
2tablespoons(16g)cornstarch¼cup(60ml)coldwater1½cups(300g)sugar,divided1tablespoon(15ml)lemonjuice4cups(500g)raspberries1cup(120g)wholewheatpastryflour1teaspoonbakingpowder6tablespoons(85g)unsaltedbutter¼cup(60ml)boilingwater
In a saucepan, stir together the cornstarch and cold water until cornstarch iscompletely dissolved. Add 1 cup (200 g) sugar, lemon juice, and raspberries;combine gently. In a bowl, combine the flour, remaining sugar, and bakingpowder.Blend in the butter until themixture resembles coarsemeal.Add theboilingwaterandstirthemixtureuntilitjustformsadough.Bringtheraspberrymixturetoaboil,stirringconstantly.Transfertoa1½-quart(1.5L)bakingdish.Dropspoonfulsofthedoughcarefullyontothemixture.Bakethecobbleronabakingsheetinthemiddleofapreheated400°F(200°C,gasmark6)ovenfor20to25minutesoruntilthetoppingisgolden.Servewarmwithvanillaicecreamorwhippedcream.
Yield:8servings
Eachwith:73gwater;314calories(26%fromfat,4%fromprotein,71%fromcarb);3gprotein;9gtotalfat;6gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;58gcarb;6gfiber;41gsugar;85mgphosphorus;58mgcalcium;1mgiron;64mgsodium;160mgpotassium;288IUvitaminA;71mgvitaminE;17mgvitaminC;23mgcholesterol
CranberryAppleCrispCranberryappleisapopularflavorcombination.Hereacanofcranberrysauceaddskicktoanapplecrisp.
2½pounds(1kg)apple,peeled,cored,andcutinto½-inch(1-cm)chunks16ounces(455g)wholeberrycranberrysauce2tablespoons(30ml)lemonjuice1cup(80g)rolledoats½cup(60g)wholewheatpastryflourcup(40g)choppedwalnuts
¼cup(60g)packedbrownsugar¼cup(65g)applejuiceconcentrate,thawed1tablespoon(15ml)canolaoil
Preheat oven to 350°F (180°C, gasmark 4).Combine apple, cranberry sauce,and lemon juice in a large bowl.Transfer to a 9½-inch (24-cm) deep-dish piepan. Whisk oats, flour, walnuts, and brown sugar in a medium bowl. Whiskapple juice concentrate andoil in a smallbowluntil blended;drizzleoverdryingredientsandmixuntilmoistened.Sprinkleoverapples.Bakeuntilapplesaretenderandtopisgolden,40to45minutes.
Yield:8servings
Eachwith:167gwater;304calories(16%fromfat,6%fromprotein,78%fromcarb);4gprotein;6gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;3gpolyunsaturatedfat;63gcarb;5gfiber;45gsugar;123mgphosphorus;28mgcalcium;1mgiron;22mgsodium;296mgpotassium;81IUvitaminA;0mgvitaminE;15mgvitaminC;0mgcholesterol
PumpkinCustardThisisbasicallyapumpkinpiewithoutthecrust.Thisrecipeisalsoalittlelesssweetthanmostpies.
2eggs1tablespoonsugar1cup(235ml)skimmilk2cups(490g)pumpkin,cookedorcanned1teaspooncinnamon1teaspoonginger
Beattheeggsandcombinewiththesugar.Addthemilkandpumpkinandmixwell.Addthespicesandpourintoan8-inch(20cm)piepan.Bakeina350°F(180°C,gasmark4)for50to60minutes.Testbyinsertingaknifeneartheedge.Whenitcomesoutclean,thecustardisfinished.Cutinto6equalportionswhenchilled.Thiscustardwillkeepthepie-wedgeshapewithoutacrust.
Yield:6servings
Eachwith:125gwater;81calories(23%fromfat,23%fromprotein,54%fromcarb);5gprotein;2gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;11gcarb;3gfiber;5gsugar;111mgphosphorus;94mgcalcium;2mgiron;55mgsodium;271mgpotassium;12885IUvitaminA;51mgvitaminE;4mgvitaminC;80mgcholesterol
CranberryRiceUsethisasanalternativetocranberrysauce…orjustanicesweetdishforyourholiday.Thiscanbeeitherasidedishoradessert.
2cups(475ml)water,divided1 cups(267g)sugar,divided2cups(200g)cranberries1 cups(292g)cooked,cooledbrownrice¼teaspooncinnamon1apple,peeledandsliced
Ina saucepan,combine½cup (120ml)of thewaterand1cup (200g)of thesugar.Bringtoboil.Addcranberries,returntoboil,reduceheat,andsimmer10minutesoruntilmostof theberrieshavepopped.Addrice,cinnamon,and theremaining water and sugar. Bring to boil. Reduce heat, cover, and simmer 5minutes.Removefromheatandstirinapple.Coverandletstandfor10minutes.
Yield:6servings
Eachwith:161gwater;249calories(2%fromfat,2%fromprotein,96%fromcarb);1gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;62gcarb;3gfiber;49gsugar;43mgphosphorus;12mgcalcium;0mgiron;5mgsodium;71mgpotassium;30IUvitaminA;0mgvitaminE;6mgvitaminC;0mgcholesterol
CranberryOrangeRingThismoldeddessertorsaladgoeswellwithchicken,turkey,orham.
2oranges6ounces(170g)strawberry-flavoredgelatin,suchasJell-O1½cups(355ml)boilingwater1½cups(415g)jelliedcranberrysauce1tablespoonorangepeelcup(74g)choppedpecans
Section oranges. Finely dice and drain sections. Dissolve gelatin in boilingwater. Stir cranberry sauce until smooth; blend into gelatin with orange peel.Chilluntilslightlythickandthenfoldindicedorangesandpecans.Pourinto5-cupringmold.Chilluntilfirm.Unmoldtoserve.
Yield:8servings
Eachwith:117gwater;245calories(23%fromfat,5%fromprotein,72%fromcarb);3gprotein;7gtotalfat;1gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;46gcarb;3gfiber;43gsugar;65mgphosphorus;30mgcalcium;0mgiron;115mgsodium;138mgpotassium;134IUvitaminA;0mgvitaminE;27mgvitaminC;0mgcholesterol
FruitPizzaThisisagreatdessertforakids’party,butit’salsopopularwitholderpeople.
20ounces(570g)sugarcookiedough8ounces(225g)creamcheesecup(67g)sugar
½teaspoonvanillaextract2cups(300g)slicedbanana3kiwifruits,sliced1pound(455g)strawberries,sliced1cup(145g)blueberries½cup(160g)peachpreserves2tablespoons(28ml)water
Freezedoughfor1hour.Linea14-inch(36cm)pizzapanwithfoil.Slicedoughinch(0.3cm)thickandlinepan;overlapslicesbutdon’tflattenintopan.Bake
at375°F(190°C,gasmark5)for12minutesoruntilbrowned.Coolcompletely.Invert crust onto another pan, remove foil, andput on servingplate.Combinecreamcheese,sugar,andvanillauntilblended.Spreadoncrust;arrangefruit.Putpreservesandwater inbowlandstir toglaze-likeconsistency.Pourover fruit;chill.Toserve,cutintowedges.
Yield:14servings
Eachwith:99gwater;341calories(37%fromfat,4%fromprotein,59%fromcarb);4gprotein;14gtotalfat;6gsaturatedfat;6gmonounsaturatedfat;1gpolyunsaturatedfat;51gcarb;3gfiber;27gsugar;110mgphosphorus;62mgcalcium;1mgiron;224mgsodium;322mgpotassium;280IUvitaminA;63mgvitaminE;42mgvitaminC;30mgcholesterol
ChocolateCaramelApplesThis is decadence defined. Yes, coating an apple with both caramel andchocolateisoverdoingitabit,butitsuretastesgood.
5apples5woodencraftsticks14ounces(400g)caramels,individualcandiesunwrapped2tablespoons(28ml)water7ounces(200g)chocolatecandybar,brokenintopieces1tablespoonshortening
Bringalargepotofwatertoaboil.Dipapplesintoboilingwaterbriefly,usingaslottedspoon,toremoveanywaxthatmaybepresent.Wipedryandsetasidetocool. Insert sticks into the apples through the cores. Line a baking sheetwithwaxed paper and coatwith nonstick vegetable oil spray. Place the unwrappedcaramelsintoamicrowave-safemediumbowlalongwith2tablespoons(28ml)ofwater.Cook on high for 2minutes and then stir and continue cooking andstirringat1-minuteintervalsuntilcaramelismeltedandsmooth.Holdapplesbythe stick anddip into the caramel to coat. Set onwaxedpaper; refrigerate forabout15minutestoset.Heatthechocolatewiththeshorteninginamicrowave-safebowluntilmelted and smooth.Dip apples into the chocolate to cover thelayerofcaramel.Returntothewaxedpapertoset.
Yield:5servings
Eachwith:124gwater;600calories(30%fromfat,5%fromprotein,65%fromcarb);7gprotein;21gtotal fat;8g saturated fat;8gmonounsaturated fat;4gpolyunsaturated fat;101gcarb;3g fiber;85gsugar;187mgphosphorus;191mgcalcium;1mgiron;226mgsodium;433mgpotassium;151IUvitaminA;28mgvitaminE;5mgvitaminC;15mgcholesterol
EasyPumpkinCupcakesUse a cakemix and canned pumpkin pie filling tomake these tasty cupcakesquickandeasytoprepare.
1packageyellowcakemix2cups(490g)pumpkinpiefilling2eggs6ounces(170g)butterscotchchips
Mixallingredientstogetherandplaceingreasedorlinedcupcakepan.Bakeat350°F(180°C,gasmark4)for15to20minutes.
Yield:24servings
Eachwith:20gwater;65calories(12%fromfat,5%fromprotein,83%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;2gfiber;7gsugar;19mgphosphorus;14mgcalcium;0mgiron;93mgsodium;38mgpotassium;1897IUvitaminA;8mgvitaminE;1mgvitaminC;20mgcholesterol
22DessertsandOtherSweets:Combinations
Thereareacoupleofmainthemesinthecombinationdessertchapter.Westartoffwith some good cookie recipes containingwhole grain flour and nuts, butthenwemovequicklyintofruitandgraindisheslikecobblers,appledumplings,and fruitbreads.Youshouldbeable to findanumberof thingshere thatyourfamilywilllove.
AlmondCrunchCookiesIlovethealmondandbutterbrickletasteofthesecookies.Theinch-and-a-halfballsmakeprettybigcookies.Youcouldmakethemsmallerifyoulike.
1cup(200g)sugar1cup(100g)confectioners’sugar,sifted1cup(225g)unsaltedbutter,softened1cup(235ml)canolaoil2eggs2teaspoonsalmondextract4½cups(540g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncreamoftartar2cups(220g)choppedalmonds6ounces(170g)HeathBarchips
Combinesugar,confectioners’sugar,butter,andoilinalargemixingbowl;beatat medium speed with electric mixer until blended. Add eggs and almondextract,beatingwell.Combineflour,soda,andcreamoftartar;graduallyaddtocreamedmixture,beatingjustuntilblendedaftereachaddition.Stirinalmondsandchips.Chilldough3to4hours.Shapedoughinto1½-inch(4cm)ballsandplaceatleast3inches(7.5cm)apartonungreasedbakingsheets.Flattencookieswithaforkdippedinsugar,makingacrisscrosspattern.Bakeat350°F(180°C,gasmark4)for14to15minutesoruntil lightlybrowned.Transfer torackstocool.Storeinanairtightcontainer.
Yield:48servings
Eachwith:4gwater;197calories(58%fromfat,7%fromprotein,36%fromcarb);3gprotein;13gtotalfat;4gsaturatedfat;6gmonounsaturatedfat;2gpolyunsaturatedfat;18gcarb;2gfiber;9gsugar;76mgphosphorus; 22 mg calcium; 1 mg iron; 15 mg sodium; 109mg potassium; 139 IU vitamin A; 35 mgvitaminE;0mgvitaminC;21mgcholesterol
AppleCookiesThisisanice,soft,chewycookie…anditincludesthingsthataregoodforyou.
2cups(240g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncinnamon½teaspooncloves½teaspoonnutmeg½cup(112g)unsaltedbutter1¼cups(210g)firmlypackedbrownsugar1egg1cup(110g)choppedpecans1cup(125g)finelychoppedapple1cup(145g)raisins¼cup(60ml)skimmilk
Sift flourwith baking soda, cinnamon, cloves, and nutmeg. In a largemixingbowl,creambutterandbrownsugar;beatinegguntilwell-blended.Stirinhalfof flourandspicemixtureand thenstir inpecans,apple,and raisins.Blend inmilk, then remaining flour mixture. Drop by rounded tablespoons of dough,about2inches(5cm)apart,ontobakingsheetscoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutesoruntildone.Transfertorackstocool.Storeinanairtightcontainer.
Yield:36servings
Eachwith:8gwater;114calories(38%fromfat,5%fromprotein,56%fromcarb);2gprotein;5gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;17gcarb;1gfiber;11gsugar;44mgphosphorus; 18mg calcium; 1mg iron; 7mg sodium; 110mgpotassium; 94 IUvitaminA; 24mgvitaminE;0mgvitaminC;13mgcholesterol
CrunchyOrangeCookiesThisisadifferentkindofoatmealcookie,withanice,unexpectedorangeflavor.
1cup(225g)unsaltedbutter1cup(200g)sugar2eggs¼cup(60ml)orangejuice1teaspoonvanillaextract2teaspoonsgratedorangepeel2cups(240g)wholewheatpastryflour1teaspoonbakingsoda2cups(160g)quick-cookingoats1cup(145g)raisins½cup(55g)choppedpecans
Creambutterandsugaruntillight.Beatineggs,juice,vanilla,andorangepeel.Adddryingredientsandmixwell.Stirinoats,raisins,andpecansbyhand.Dropbyroundedteaspoonsonbakingsheetcoatedwithnonstickvegetableoilspray.Bakeat375°F (190°C,gasmark5) for10 to15minutes.Transfer to racks tocool.Storeinanairtightcontainer.
Yield:42servings
Eachwith:6gwater;117calories(44%fromfat,7%fromprotein,49%fromcarb);2gprotein;6gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;15gcarb;1gfiber;7gsugar;52mgphosphorus;10mgcalcium;1mgiron;5mgsodium;80mgpotassium;151IUvitaminA;40mgvitaminE;1mgvitaminC;23mgcholesterol
FruitCookiesPickyourfavoritefruitorfruits tomakethesecookiesyourown.Mypersonalfavoritesarecranberries,cherries,andpineapple.
1½cups(337g)mashedbananacup(80ml)canolaoil
1teaspoonvanillaextract1½cups(120g)rolledoats½cup(50g)oatbran1½cups(240g)mixeddriedfruits,coarselychopped½cup(60g)choppedwalnuts
Preheatovento350°F(180°C,gasmark4).Coat2bakingsheetswithnonstickvegetableoilspray.Mashbananas ina largebowluntilsmooth.Stir inoilandvanilla.Addoats,oatbran,mixedfruits,andwalnuts.Stirwelltocombine.Dropby rounded teaspoons on baking sheets about 1 inch (2.5 cm) apart. Flattenslightlywithbackofaspoon.Bake20to25minutesoruntilbottomandedgesarelightlybrown.Coolcompletely;refrigerate.
Yield:24servings
Eachwith:23gwater;115calories(38%fromfat,6%fromprotein,56%fromcarb);2gprotein;5gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;2gpolyunsaturatedfat;17gcarb;2gfiber;9gsugar;49mgphosphorus;8mgcalcium;1mgiron;4mgsodium;139mgpotassium;28IUvitaminA;3mgvitaminE;3mgvitaminC;0mgcholesterol
GrahamCrackerPralineCookiesTheseareaneasysortoftoffeecookie.
24grahamcrackers1cup(225g)unsaltedbutter1cup(225g)packeddarkbrownsugar1cup(110g)choppedpecans
Placecrackersonungreasedbakingsheetwithanedge.Meltbutterandsugar.Bring to a boil.Add pecans and boil 2minutes, no longer. Pour over grahamcrackersandbakein275°F(140°C,gasmark1)ovenfor10minutes.Remove,letcoolslightly,andcutintofingerswhilestillwarm.
Yield:48servings
Eachwith:1gwater;86calories(61%fromfat,3%fromprotein,37%fromcarb);1gprotein;6gtotalfat;3gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;8gcarb;1gfiber;6gsugar;12mgphosphorus;4mgcalcium;0mgiron;29mgsodium;17mgpotassium;120IUvitaminA;32mgvitaminE;0mgvitaminC;10mgcholesterol
GranolaCookiesThesemaketastytreatsforbreakfastorasnack,andtheyarehealthybesides.
1cup(145g)firmlypackeddates1cup(260g)applejuiceconcentrate3tablespoons(48g)peanutbutter3tablespoons(60g)honey1teaspoonvanillaextract1tablespoon(20g)molasses1tablespoonchoppedwalnuts½cup(40g)coconut½cup(75g)raisins2 cups(280g)wholewheatflour2cups(160g)quick-cookingoats
Blenddatesandapplejuiceuntilsmooth.Addpeanutbutter,honey,vanilla,andmolasses.Blendwellandplaceinmixingbowl.Addnuts,coconut,raisins,andflourandmixwell.Addoatsandblend.Spoonontononstickbakingsheet;presswithwet forkuntil¼ inch(0.5cm) thick.Bakeat300°F(150°C,gasmark2)about20minutes.Coolcompletelyonracksandstoreinairtightcontainer.
Yield:36servings
Eachwith:5gwater;91calories(15%fromfat,10%fromprotein,75%fromcarb);2gprotein;2gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;18gcarb;2gfiber;8gsugar;61mgphosphorus;11mgcalcium;1mgiron;9mgsodium;135mgpotassium;1IUvitaminA;0mgvitaminE;3mgvitaminC;0mgcholesterol
Raisin-GranolaCookiesThesearegood-tastingsnacksthatyoucanfeelgoodabout.
1¾(145g)cupsgranola1½cups(180g)wholewheatpastryflour1cup(225g)unsaltedbutter,softened¾cup(150g)sugar¾cup(170g)packeddarkbrownsugar1teaspoonbakingsoda1teaspoonvanillaextract1egg1½cups(220g)raisins
Preheatoven to375°F (190°C,gasmark5).Coatbaking sheetswithnonstickvegetableoilspray.Intolargebowlmeasureallingredientsexceptraisins.Withmixeratlowspeed,beatingredientsjustuntilmixed.Increasespeedtomediumand beat 2 minutes, occasionally scraping bowl with rubber spatula. Stir inraisinsuntilmixtureiswellblended.Dropdoughbyheapingteaspoonsabout2inches (5cm)apartonbakingsheets.Bake12 to15minutesuntilcookiesarelightly browned around edges.Remove towire racks and allow to cool. Storecookiesinatightlycoveredcontainerupto1week.
Yield:48servings
Eachwith:3gwater;97calories(39%fromfat,4%fromprotein,57%fromcarb);1gprotein;4gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;1gfiber;9gsugar;29mgphosphorus;6mgcalcium;0mgiron;19mgsodium;53mgpotassium;126IUvitaminA;34mgvitaminE;0mgvitaminC;15mgcholesterol
PecanCookiesFullofpecansandothergoodthings,theseareanothercookiethatyoucaneatwithalittlelessguiltthanusual.
1cup(110g)choppedpecans½cup(40g)coconut¼cup(36g)sesameseeds½cup(112g)unsaltedbutter½cup(100g)sugar1egg1teaspoonvanillaextract¼cup(60ml)skimmilk1cup(120g)wholewheatpastryflour½teaspoonbakingsoda1cup(82g)granola½cup(75g)raisins
Combinepecans,coconut,andsesameseedsonbakingsheet,andheatat350°F(180°C,gasmark4)until lightly toasted.Creambutterandsugar.Beat inegg,vanilla,andmilk.Sifttogetherflourandbakingsoda.Stirintoeggmixtureuntilblended. Stir in granola, pecan mixture, and raisins. Drop by spoonfuls ontobakingsheetscoatedwithnonstickvegetableoil spray.Bakeat375°F (190°C,gasmark5)for15to20minutesuntillightlybrowned.
Yield:36servings
Eachwith:4gwater;95calories(54%fromfat,6%fromprotein,40%fromcarb);1gprotein;6gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;10gcarb;1gfiber;5gsugar;41mgphosphorus;19mgcalcium;0mgiron;13mgsodium;64mgpotassium;94IUvitaminA;25mgvitaminE;0mgvitaminC;13mgcholesterol
Peanut-GranolaCookiesThesemakeanice,soft,chewycookiewithagreatgranolaflavor.
1¾cups(145g)granola1½cups(180g)wholewheatpastryflour1cup(225g)unsaltedbutter,softened¾cup(150g)sugar¾cup(170g)packeddarkbrownsugar1teaspoonbakingsoda1teaspoonvanillaextract1egg1cup(145g)peanuts,unsaltedandcoarselychopped
Preheatoven to375°F (190°C,gasmark5).Coatbaking sheetswithnonstickvegetable oil spray.Measure all ingredients into a large bowl except peanuts.Withmixer at low speed, beat ingredients just untilmixed. Increase speed tomediumandbeat2minutes.Stir inpeanutsuntilwellblended.Dropdoughbyheaping teaspoons, about 2 inches (5 cm) apart. Bake 12 to 15minutes untillightly browned around edges. Remove to rack and cool completely. Store incontainerwithtightlid.
Yield:48servings
Eachwith:3gwater;97calories(39%fromfat,4%fromprotein,57%fromcarb);1gprotein;4gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;14gcarb;1gfiber;9gsugar;29mgphosphorus;6mgcalcium;0mgiron;19mgsodium;53mgpotassium;126IUvitaminA;34mgvitaminE;0mgvitaminC;15mgcholesterol
ZucchiniCookiesNoonewilleverguessthesecretingredientinthesesupermoistcookies.
½cup(112g)unsaltedbutter,softened¾cup(150g)sugar1egg½teaspoonvanillaextract1½cups(187g)flour1teaspooncinnamon½teaspoonbakingsoda1cup(80g)quick-cookingoats1½cups(169g)shreddedzucchini1cup(82g)granola12ounces(340g)chocolatechips
Mix all ingredients in a large bowl. Drop by heaping teaspoons onto bakingsheet. Bake in 350°F (180°C, gas mark 4) oven for 10 to 12 minutes. Coolcompletelybeforestoringinanairtightcontainer.
Yield:48servings
Eachwith:6gwater;97calories(40%fromfat,6%fromprotein,53%fromcarb);2gprotein;4gtotalfat;2gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;13gcarb;1gfiber;7gsugar;36mgphosphorus;18mgcalcium;1mgiron;15mgsodium;54mgpotassium;86IUvitaminA;21mgvitaminE;1mgvitaminC;11mgcholesterol
ZucchiniBarsSweetandmoist,thesearealmostperfect,inmyhumbleopinion.
3eggs2cups(400g)sugar1cup(225g)unsaltedbutter,melted2cups(226g)gratedzucchini1tablespoonvanillaextract3cups(360g)wholewheatpastryflour1teaspoonbakingsoda½teaspoonbakingpowder1tablespooncinnamon1cup(120g)choppedwalnuts
Topping½cup(56g)wheatgerm½cup(115g)brownsugar1teaspooncinnamon
Beat eggs until light and foamy. Add sugar, butter, zucchini, and vanilla.Combineflour,bakingsoda,bakingpowder,andcinnamon.Addtoegg-zucchinimixture.Stiruntilwellblended;addwalnuts.Pourintoa13×9×2-inch(33×23 × 5 cm) baking pan coated with nonstick vegetable oil spray. Make thetopping:Mixwheatgerm,brownsugar,andcinnamontogetherandsprinkleoverbatter.Bakeina350°F(180°C,gasmark4)ovenfor15to20minutes.Coolonrack.Cutintobars,andstoreinanairtightcontainer.
Yield:18servings
Eachwith:25gwater;342calories(40%fromfat,8%fromprotein,52%fromcarb);7gprotein;16gtotalfat;7gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;46gcarb;4gfiber;29gsugar;171mgphosphorus;42mgcalcium;2mgiron;33mgsodium;224mgpotassium;397IUvitaminA;98mgvitaminE;3mgvitaminC;67mgcholesterol
TrailBarsTheseno-bakebarsmakeagreatgrab-and-gobreakfastorsnack.
1cup(235ml)lightcornsyrup½cup(115g)packedbrownsugar1½cups(390g)crunchypeanutbutter1teaspoonvanillaextract1cup(68g)nonfatdrymilk1cup(82g)granola1cup(40g)branflakescereal1cup(145g)raisins1cup(175g)chocolatechips
Line 9 × 13-inch (23× 33 cm) panwithwaxed paper. In heavy saucepan (orlargebowlinmicrowave)combinesyrupandsugar;bringtoboil.Removefromheat; stir in peanut butter and vanilla. Add remaining ingredients exceptchocolate; cool slightly. Add chocolate pieces; press into prepared pan.Refrigerate30minutes;cutintobars.Storeinrefrigerator.
Yield:24servings
Eachwith:5gwater;241calories(37%fromfat,10%fromprotein,54%fromcarb);6gprotein;10gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;34gcarb;2gfiber;20gsugar;123mgphosphorus;67mgcalcium;1mgiron;143mgsodium;284mgpotassium;169IUvitaminA;23mgvitaminE;1mgvitaminC;2mgcholesterol
JohnnyAppleseedSquaresTheseapplesnackbarshavelotsofflavorandnutritiontoo.
1½cups(180g)wholewheatpastryflour½teaspoonbakingsoda1½cups(120g)rolledoats1cup(225g)brownsugar2eggs½cup(112g)unsaltedbutter,melted2cups(250g)choppedapples1tablespoon(15ml)lemonjuicecup(50g)raisinscup(37g)choppedpecans
2tablespoons(16g)confectioners’sugar
Mixtogetherflourandbakingsoda.Stirinoatsandbrownsugar.Graduallyaddeggs and butter, stirringwith fork until crumbly. Firmly press half ofmixtureinto bottom of 9-inch (23 cm) square pan coated with nonstick vegetable oilspray.Mixapplesandlemonjuice;stirinraisinsandpecans.Placeapplemixtureinevenlayerovercrumbbase.Rollremainingoatsmixturebetween2sheetsofwaxedpapertoforma9-inch(23cm)square.Removetopofwaxedpaperandinvertdoughoverfilling,pressingdoughdownlightly.Removepaper.Bakein375°F (190°C,gasmark5)oven for30minutes.Sprinkleconfectioners’ sugarovertop,ifdesired.
Yield:12servings
Eachwith:29gwater;284calories(36%fromfat,7%fromprotein,57%fromcarb);5gprotein;12gtotalfat;6gsaturatedfat;4gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;4gfiber;23gsugar;139mgphosphorus;39mgcalcium;2mgiron;23mgsodium;239mgpotassium;292IUvitaminA;76mgvitaminE;1mgvitaminC;60mgcholesterol
PeanutBarsThesebarcookiesaresuper-easytomakeandverygoodtoeat.
½cup(112g)unsaltedbutter½cup(115g)brownsugar½cup(100g)sugar1egg½teaspoonvanillaextract1½cups(120g)quick-cookingoats¾cup(90g)wholewheatpastryflour½teaspoonbakingsoda1cup(260g)crunchypeanutbutter½cup(75g)raisins
Combineallingredientsandmixwell.Patmixtureevenlyintoa9-inch(23-cm)square baking dish coated with nonstick vegetable oil spray. Bake at 350°F(180°C,gasmark4)for30minutes.Coolinpan.Cutintobars,andstoreinanairtightcontainer.
Yield:18servings
Eachwith:5gwater;236calories(48%fromfat,9%fromprotein,43%fromcarb);6gprotein;13gtotalfat;5gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;26gcarb;3gfiber;16gsugar;108mgphosphorus;22mgcalcium;1mgiron;79mgsodium;212mgpotassium;177IUvitaminA;47mgvitaminE;0mgvitaminC;25mgcholesterol
ApricotPecanBallsHerearesomeno-bakecookieswithgreatapricotflavor.
1½cupscrushedvanillawafers1cup(110g)choppedpecans½cup(50g)confectioners’sugar½cup(65g)choppeddriedapricots¼cup(60ml)lightcornsyrup2tablespoons(28ml)apricotbrandy½cup(50g)confectioners’sugar,sifted
In a bowl, stir together vanilla wafers, pecans, confectioners’ sugar, and theapricots.Stirincornsyrupandbrandy.Using1leveltablespoonforeachcookie,shapemixtureintoballs.Rolleachballinsiftedconfectioners’sugar.Storeinacoveredcontainer.
Yield:36servings
Eachwith:4gwater;60calories(41%fromfat,3%fromprotein,56%fromcarb);0gprotein;3gtotalfat;0gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;9gcarb;1gfiber;6gsugar;13mgphosphorus;5mgcalcium;0mgiron;13mgsodium;22mgpotassium;65IUvitaminA;2mgvitaminE;0mgvitaminC;2mgcholesterol
AppleCobblerAnewslettersubscribersentmethisrecipeoriginally.Andasshepointedout,forthose of uswho don’t like to peel apples, it doesn’t take asmany as a “real”applepie.(I’mstillhopingforanapplepeelerforChristmassomeyear.)
4apples,peeledandsliced1teaspooncinnamon1tablespoonsugar1egg¾cup(165g)unsaltedbutter,melted½cup(100g)sugar½teaspoonbakingpowder1cup(120g)wholewheatpastryflour
Slicetheapplesandplaceinabowl.Addcinnamonand1tablespoonsugarandmixwell.Pourintoa10-inch(25cm)glasspiepanthathasbeensprayedwithnonstickvegetableoilspray.Inthesamebowl,beattheegg.Addmeltedbutter,½cup(100g)sugar,bakingpowder,andflour.Pouroverapples.(It’llbethick,soIactuallyputlittlespoonfulsallovertomakesureitallgetscovered.)Bakeat350°F (180°C, gas mark 4) for 40 to 45 minutes until golden brown and atoothpickinsertedcomesoutclean.
Yield:8servings
Eachwith:65gwater;301calories(53%fromfat,4%fromprotein,43%fromcarb);3gprotein;19gtotal fat; 11g saturated fat; 5gmonounsaturated fat; 1gpolyunsaturated fat; 34g carb;3g fiber;21gsugar;82mgphosphorus;37mgcalcium;1mgiron;45mgsodium;134mgpotassium;600IUvitaminA;154mgvitaminE;3mgvitaminC;72mgcholesterol
TIPGoldenDeliciousapplesworkwellforthis.
AppleCrunchThisisatastyappledessertwithacrunchytopping.
½cup(100g)sugar5tablespoons(40g)flour,divided½teaspooncinnamon¼teaspoonnutmeg5cups(550g)slicedapples1tablespoonunsaltedbutter2cups(164g)granola½cup(115g)brownsugar,packedcup(75g)unsaltedbutter,softened
Coata9-inch-square(23cm)panwithnonstickvegetableoilspray.Mixsugar,3tablespoons(24g)flour,cinnamon,andnutmeg.Stirinapplesandpourintopan.Dotwithbutter.Mixremainingingredients;sprinkleoverapples.Bakeat350°F(180°C,gasmark4)for25to30minutes.
Yield:12servings
Eachwith:43gwater;208calories(29%fromfat,3%fromprotein,68%fromcarb);2gprotein;7gtotalfat;4gsaturatedfat;2gmonounsaturatedfat;0gpolyunsaturatedfat;37gcarb;1gfiber;26gsugar;50mgphosphorus;19mgcalcium;1mgiron;56mgsodium;117mgpotassium;205IUvitaminA;50mgvitaminE;2mgvitaminC;16mgcholesterol
TIPServewarmwithmilkpouredover.
AppleDumplingsIrememberhavingappledumplingsfordinneroccasionallywhenIwasyoung.ButwhenIwentlookingforrecipes,mostwerenothinglikewhatIremember,whichwasawholeapplewrappedinpastry.Manyseemtocallforchoppingtheapplesandmostincludeasugarsyrupthatmymothernevermade.Thisoneisacompromise,downsizedtohalfanappletomakeitmoreappropriatefordessert.Ifitwereme,I’dservethemwarmwithmilk.
3cups(360g)wholewheatpastryflour2teaspoonsbakingpowder¼cup(56g)shortening¾cup(175ml)milk3apples(Winesap,York,orotherbakingapples)2tablespoons(28g)unsaltedbutter,divided1tablespoonsugar1½teaspoonscinnamon
Combinefirst2ingredients.Cutinshorteningwithpastryblenderuntilmixtureresemblescoarsemeal;graduallyaddmilk,stirring tomakeasoftdough.Rolldoughonlightlyflouredsurfacetomake¼-inch(0.5cm)thickness,shapingintoa21×14-inch(53×36cm)rectangle.Cutdoughwithapastrycutterintosix7-inch (18 cm) squares. Peel and core apples, cut in half, place 1 apple half oneach pastry square; dot each with 1 teaspoon butter. Sprinkle each with ½teaspoonsugarand¼teaspooncinnamon.Moistenedgesofeachdumplingwithwater, bringing corners to middle and pinching edges to seal. Place thedumplings in a 12 × 8 × 2-inch (30 × 20 × 5 cm) baking dish coated withnonstickvegetableoilsprayandbakeina375°F(190°C,gasmark5)ovenfor35minutes.
Yield:6servings
Eachwith:90gwater;364calories(32%fromfat,10%fromprotein,58%fromcarb);9gprotein;14gtotalfat;5gsaturatedfat;5gmonounsaturatedfat;3gpolyunsaturatedfat;56gcarb;8gfiber;10gsugar;281mgphosphorus;160mgcalcium;3mgiron;179mgsodium;353mgpotassium;212IUvitaminA;50mgvitaminE;3mgvitaminC;11mgcholesterol
CrunchyBakedApplesGranolaaddscrunch to theseapples,whilehoneyandappleandorange juicesprovidesweetness.
4GrannySmithapples½cup(41g)granola2cinnamonsticks,brokeninhalf½cup(170g)honey1cup(235ml)applejuice1cup(235ml)orangejuice
Slicetopsoffapples.Seedandcore.Donotcutoffbottomofapple.Placeapplesin a baking dish. Fill opening with granola. Place cinnamon sticks in top ofapples.Dribblehoneyoverapples.Pourappleandorangejuiceindishtocooktheapples.Bakeuncoveredfor2hoursat300°F(150°C,gasmark2).Removecinnamonsticksbeforeserving.
Yield:4servings
Eachwith:226gwater;286calories(3%fromfat,2%fromprotein,95%fromcarb);2gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;73gcarb;2gfiber;58gsugar;55mgphosphorus; 22mg calcium; 1mg iron; 45mg sodium; 360mgpotassium; 97 IUvitaminA; 0mgvitaminE;26mgvitaminC;0mgcholesterol
DateNutLoafThisisasweetbreadthat’sgreatforeitherbreakfastordessert.Ilikeitwithalittlebitofapplebutter.
1cup(235ml)water,boiling1cup(145g)choppeddates¼cup(55g)unsaltedbutter½cup(115g)packedbrownsugar¼cup(50g)sugar1egg1¾cups(210g)wholewheatpastryflour½teaspoonbakingsoda½teaspoonbakingpowder¾cup(84g)coarselychoppedpecans
Preheatovento350°F(180°C,gasmark4).Spray8×4-inch(20×10cm)loafpan with nonstick vegetable oil spray. Pour boiling water over dates and letsoften.Beatbutteruntilcreamyinlargebowl.Graduallybeatinthesugarsandcreamwell;beatintheegg.Beatinthedatesandtheirliquid(atlowestspeed).Sift together flour, baking soda, andbakingpowder.Addgradually, on lowestspeed,tothecreamedmixture;stirinthepecans.Pourintoloafpancoatedwithnonstickvegetableoilspray.Bake45minutesoruntilknifeinsertedinmiddleofloafcomesoutclean.Cool loaf inpanonrackfor10minutesand turnoutonracktocool.
Yield:8servings
Eachwith:43gwater;361calories(34%fromfat,6%fromprotein,60%fromcarb);6gprotein;15gtotalfat;5gsaturatedfat;6gmonounsaturatedfat;3gpolyunsaturatedfat;57gcarb;6gfiber;34gsugar;156mgphosphorus;59mgcalcium;2mgiron;51mgsodium;353mgpotassium;230IUvitaminA;59mgvitaminE;0mgvitaminC;42mgcholesterol
TIPThiswillkeepforatleastaweekrefrigerated.Forlongerstorage,freeze.
DoubleApricotBreadThisisagreatbreadforthosemorningswhenyouwantalittlesomethingsweet.Itdoesn’trequireanythingonit,butyoucouldaddalittleapricotjamandmakeitatriple.
16ounces(455g)cannedapricots,drained2½cups(300g)wholewheatpastryflour1¼cups(250g)sugar3½teaspoons(16g)bakingpowder½teaspoonpumpkinpiespice2eggs,beaten½cup(120ml)skimmilk3tablespoons(45ml)canolaoil1cup(130g)choppeddriedapricots
Inablendercontainerorfoodprocessorbowl,blendorprocesscannedapricothalves until smooth. Set aside. In a large bowl combine flour, sugar, bakingpowder, and pumpkin pie spice. In another bowl combine eggs, the apricotpuree,milk, andoil.Add to flourmixture, stirring just until combined.Stir indriedapricots.Pourintotwo8×4×2-inch(20×10×5cm)loafpanscoatedwithnonstickvegetableoilspray.Bakeina350°F(180°C,gasmark4)oven45to50minutesoruntilatoothpickinsertednearcentercomesoutclean.Coolinpans10minutes.Removefrompans.Coolcompletely.Sliceandserve.
Yield:16servings
Eachwith:41gwater;195calories(16%fromfat,8%fromprotein,75%fromcarb);4gprotein;4gtotalfat;0gsaturatedfat;2gmonounsaturatedfat;1gpolyunsaturatedfat;39gcarb;3gfiber;23gsugar;120mgphosphorus;89mgcalcium;1mgiron;124mgsodium;241mgpotassium;824IUvitaminA;14mgvitaminE;2mgvitaminC;30mgcholesterol
AppleCakeEveryonewantssomethingsweeteveryonceinawhile.Butthatdoesn’tmeanthat it can’t still begood foryou.Wholewheat flour andapplesbumpup thenutritionandfiberlevelsofthiscake,butthetastejustsays“good.”
2¼cups(270g)wholewheatpastryflour1cup(200g)sugar¾cup(170g)packedbrownsugar1tablespooncinnamon2teaspoonsbakingpowder½teaspoonbakingsoda¾cup(175ml)canolaoil1teaspoonvanillaextract3eggs2cups(250g)finelychoppedapple1cup(120g)choppedwalnuts¼cup(25g)confectioners’sugar,sifted
Generouslygreaseand flour a10-inch (25cm) fluted tubepan; set aside. Inalarge mixing bowl, combine the flour, sugars, cinnamon, baking powder, andbaking soda.Add oil, vanilla, and the eggs; beat untilwellmixed. Stir in thechoppedapplesandwalnuts.Spoonbatterevenly intopreparedpan.Bake ina350°F(180°C,gasmark4)ovenfor45to50minutesoruntilcaketestsdone.Coolinpan12minutes;invertcakeontoawirerack.Coolthoroughly.Sprinklewithconfectioners’sugar.
Yield:16servings
Eachwith:22gwater;317calories(45%fromfat,7%fromprotein,48%fromcarb);6gprotein;17gtotalfat;1gsaturatedfat;8gmonounsaturatedfat;6gpolyunsaturatedfat;40gcarb;3gfiber;26gsugar;135mgphosphorus;65mgcalcium;2mgiron;81mgsodium;174mgpotassium;62IUvitaminA;15mgvitaminE;1mgvitaminC;44mgcholesterol
ApplesauceDateCakeThisisfurtherproofthatsomethingsweetanddeliciouscanstillhavesignificantnutritionalvalue.Thiscakekeepswellandisgreatforsnacksorwithlunches.
2cups(240g)wholewheatpastryflour2teaspoonsbakingsoda1teaspooncinnamon½teaspoonallspice½teaspoonnutmeg¼teaspoongroundcloves2eggs1cup(225g)packedbrownsugar½cup(112g)unsaltedbutter,softened2cupsapplesauce,divided1cup(145g)choppeddates¾cup(84g)coarselychoppedpecans
Preheatovento350°F(180°C,gasmark4).Spraya9×9×2-inch(23×23×5cm)panwithnonstickvegetableoilspray.Stirtogetherflour,bakingsoda,andspices.Addeggs,brownsugar,butter,and1cupapplesauce.Beatatlowspeedjustuntiltheingredientsarecombined.Atmediumspeed,beat2minuteslonger,occasionallyscrapingthesideofthebowl.Addremainingapplesauce,dates,andpecans; beat 1 minute. Pour batter into pan. Bake 50 minutes or until knifeinsertedincentercomesoutclean.Cool10minutesinpan.
Yield:12servings
Eachwith:48gwater;341calories(35%fromfat,6%fromprotein,59%fromcarb);5gprotein;14gtotalfat;6gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;53gcarb;5gfiber;35gsugar;125mgphosphorus;45mgcalcium;2mgiron;24mgsodium;313mgpotassium;295IUvitaminA;76mgvitaminE;1mgvitaminC;60mgcholesterol
ChocolateCherryCakeThis is a great special occasion cake (Valentine’s Day comes immediately tomind).
2cups(240g)wholewheatpastryflour1½cups(300g)sugar1¼teaspoonsbakingsoda1teaspoonbakingpowder3tablespoonsnonfatdrymilkpowdercup(135g)shorteningcup(30g)cocoapowder
1cancherrypiefilling2eggs1teaspoonalmondextract
Combineallingredients.Pourintogreasedandfloured13×9-inch(33×23cm)pan.Bakeat350°F(180°C,gasmark4)untildone,about30minutes.
Yield:16servings
Eachwith:34gwater;260calories(33%fromfat,5%fromprotein,62%fromcarb);4gprotein;10gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;42gcarb;3gfiber;19gsugar;98mgphosphorus;42mgcalcium;1mgiron;52mgsodium;151mgpotassium;131IUvitaminA;15mgvitaminE;1mgvitaminC;30mgcholesterol
IrishAppleCakeIwassearchingforIrishdessertrecipeslastSt.Patrick’sDayandcameacrossonesimilartothisone.It’slikeahalfcake/halfpieandabsolutelydelicious.
¼pound(113g)unsaltedbutter1¾cups(210g)wholewheatpastryflour¼teaspoonbakingpowder½cup(100g)sugar1egg,beaten½cup(120ml)skimmilk2apples1tablespoonsugar½teaspoongroundcloves
Cutbutterintoflourandbakingpowdertomakedrycrumbs.Addsugar,beatenegg,andenoughmilktomakeasoftdough.Dividedoughintwo.Rollonehalfintoacircletofitanovenproofpiepancoatedwithnonstickvegetableoilspray.Peelandcoreapples.Slicethemontothedoughandaddsugarandcloves.Rollouttheremainingpastryandfitontop.Pressthesidestogether;cutaslitthroughthelid.Bakeat350°F(180°C,gasmark4)about40minutesoruntilapplesarecookedthroughandthepastryisnicelybrowned.
Yield:6servings
Eachwith:69gwater;370calories(40%fromfat,7%fromprotein,53%fromcarb);7gprotein;17gtotal fat;10g saturated fat;4gmonounsaturated fat;1gpolyunsaturated fat;51gcarb;5g fiber;23gsugar;176mgphosphorus;65mgcalcium;2mgiron;50mgsodium;237mgpotassium;580IUvitaminA;152mgvitaminE;2mgvitaminC;81mgcholesterol
OrangeZucchiniCakeSomoistandsweet,thismakesagreatsnackcake.
1cup(120g)wholewheatpastryflour1teaspoonbakingpowder½teaspoonbakingsoda1teaspoongroundcinnamon½teaspoongroundnutmeg¾cup(150g)sugar½cup(120ml)canolaoil2eggs½cup(30g)all-brancereal1½teaspoonsgratedorangepeel1teaspoonvanillaextract1cup(113g)gratedzucchini½cup(55g)choppedpecans¾cup(110g)raisins
Combineflour,bakingpowder,bakingsoda,cinnamon,andnutmeg.Setaside.In large bowl, beat sugar, oil, and eggs until well combined. Stir in cereal,orangepeel,andvanilla.Addflourmixture,zucchini,pecans,andraisins.Mixwell. Spread evenly in 10 × 6-inch (25 × 15-cm) baking dish coated withnonstickvegetableoilspray.Bakeat325°F(170°C,gasmark3)for35minutesoruntilwoodenpickinsertednearcentercomesoutclean.Coolcompletely.
Yield:12servings
Eachwith:20gwater;252calories(47%fromfat,6%fromprotein,47%fromcarb);4gprotein;14gtotalfat;1gsaturatedfat;8gmonounsaturatedfat;4gpolyunsaturatedfat;31gcarb;3gfiber;20gsugar;118mgphosphorus;54mgcalcium;1mgiron;63mgsodium;205mgpotassium;116IUvitaminA;27mgvitaminE;3mgvitaminC;39mgcholesterol
PineappleUpside-DownCakeIhadn’thadoneoftheseinmanyyearswhenIrecentlymadethis.Havinghadthefirstwarmslice,Iwonderedwhy.
6tablespoons(85g)unsaltedbutter,divided½cup(115g)darkbrownsugar5slicespineapple5maraschinocherries½cup(120ml)skimmilk1egg1teaspoonvanillaextract1¼cups(150g)wholewheatpastryflour½cup(100g)sugar2teaspoonsbakingpowder
Preheattheovento375°F(190°C,gasmark5).Melthalfofthebutterinaheavycast-ironskilletorovenproofpan.Addthebrownsugarandstirwell.Whiskin2teaspoons (10ml) of water. Remove from the heat and add a single layer ofpineappleslices.Placeacherryinthemiddleofeach.Setaside.Melttherestofthe butter.Whisk in themilk, egg, and vanilla.Combine the flour, sugar, andbakingpowder inaseparatemixingbowl.Beat themilkmixture into theflourmixtureuntilasmoothbatterforms.Pouroverthepineappleintheskillet.Bakefor30 to35minutesoruntil thecenter is firm.Allow tocool for10minutes.Invertthepanontoaservingplate.Servewarmoratroomtemperature.
Yield:8servings
Eachwith:49gwater;278calories(31%fromfat,6%fromprotein,63%fromcarb);4gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;45gcarb;3gfiber;30gsugar;124mgphosphorus;108mgcalcium;1mgiron;145mgsodium;149mgpotassium;354IUvitaminA;92mgvitaminE;2mgvitaminC;49mgcholesterol
PeanutButterBurritosThesemakegreatsnacksforkids,andadultsseemtolikethemtoo.
6wholewheattortillas,6inch(15cm)¾cup(195g)crunchypeanutbutter1cup(145g)raisins1cup(175g)chocolatechips
Spreadeachtortillawith2 tablespoonspeanutbutter.Sprinklewithraisinsandchocolatechips.Rolluptortillas.
Yield:6servings
Eachwith:14gwater;516calories(45%fromfat,10%fromprotein,45%fromcarb);13gprotein;27gtotal fat;7g saturated fat;13gmonounsaturated fat;5gpolyunsaturated fat;61gcarb;5g fiber;34gsugar;226mgphosphorus;120mgcalcium;3mgiron;373mgsodium;597mgpotassium;49IUvitaminA;13mgvitaminE;1mgvitaminC;6mgcholesterol
TIPVary the flavor by adding nuts, candies, mini marshmallows, or otherflavorsofbakingchips.
CreamyFruitSaladThisiseasytoprepare…andfruitsaladsarealwaysenjoyed.
14ounces(397g)pineapplechunks,injuice11ounces(310g)mandarinoranges,undrained1cup(150g)slicedbanana1cup(145g)halvedstrawberries¾cup(113g)halvedseedlessgreengrapes1cup(145g)blueberries,freshorfrozenandthawed3½ounces(100g)instantvanillapuddingmix½cup(41g)granola
Drainchunkpineappleandorangesegments,reservingliquidinsmallbowl.Inlarge bowl, combine banana, strawberries, grapes, and blueberries. Sprinklepuddingmix into reserved liquid; mix until combined and slightly thickened.Fold into fruit until well combined. Spoon into serving dishes. Garnish withgranola.
Yield:8servings
Eachwith:142gwater;144calories(4%fromfat,4%fromprotein,93%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;36gcarb;3gfiber;28gsugar;121mgphosphorus;22mgcalcium;1mgiron;201mgsodium;291mgpotassium;390IUvitaminA;0mgvitaminE;33mgvitaminC;0mgcholesterol
23CookingTerms,WeightsandMeasurements,andGadgets
CookingTermsConfusedaboutatermIusedinoneoftherecipes?Takealookatthelisthereand see if theremight be an explanation. I’ve tried to include anything that Ithoughtmightraiseaquestion.
AlDenteTo the tooth in Italian—The pasta is cooked just enough to maintain a firm,chewytexture.
BakeTocookintheoven—Foodiscookedslowlywithgentleheat,concentratingtheflavor.
BasteTobrushorspoonliquid,fat,or juicesovermeatduringroastingtoaddflavorandtopreventitfromdryingout
BeatTosmoothamixturebybrisklywhippingorstirringitwithaspoon,fork,wirewhisk,rotarybeater,orelectricmixer
BlendTo mix or fold two or more ingredients together to obtain equal distributionthroughoutthemixture
BoilTocookfoodinheatedwaterorotherliquidthatisbubblingvigorously
BraiseA cooking technique that requires browningmeat in oil or other fat and thencookingslowlyinliquid—Theeffectofbraisingistotenderizethemeat.
BreadTocoatthefoodwithcrumbs(usuallywithsoftordrybreadcrumbs),sometimesseasoned
BroilTocookfooddirectlyundertheheatsource
BrothorStockAflavorfulliquidmadebygentlycookingmeat,seafood,orvegetables(and/ortheirby-products,suchasbonesandtrimming),oftenwithherbsandvegetables,inliquid(usuallywater)
BrownAquicksautéing,pan/ovenbroiling,orgrillingdoneeitherat thebeginningorendofmealpreparation,oftentoenhanceflavor,texture,oreyeappeal
BrushUsingapastrybrush to coat a food suchasmeatorbreadwithmeltedbutter,glaze,orotherliquid
ChopTocutintoirregularpieces
CoatToevenlycoverfoodwithflour,crumbs,orabatter
CombineToblendtwoormoreingredientsintoasinglemixture
CoreToremovetheinediblecenteroffruitssuchaspineapples
CreamTobeatbutterormargarine,withorwithoutsugar,until lightandfluffy—Thisprocesstrapsinairbubbles;lateritisusedtocreateheightincookiesandcakes.
CutInToworkbutterormargarineintodryingredients
DashAmeasureapproximatelyequalto1/16teaspoon
Deep-FryTocompletelysubmergethefoodinhotoil—Aquickwaytocooksomefood;asa result, thismethodoftenseems toseal in the flavorsof foodbetter thananyothertechnique.
DiceTocutintocubes
DirectHeatHeatwaves radiate from a source and travel directly to the itembeing heated
withnoconductorbetweenthem—Examplesaregrilling,broiling,andtoasting.
DoughUsedprimarilyforcookiesandbreads—Doughisamixtureofshortening,flour,liquid, and other ingredients that maintains its shape when placed on a flatsurface,althoughitwillchangeshapeoncebakedthroughtheleaveningprocess.
DredgeTocoatlightlyandevenlywithsugarorflour
DumplingAbatterorsoftdoughthat isformedintosmallmoundsthatarethensteamed,poached,orsimmered
DustTosprinklefoodlightlywithspices,sugar,orflourforalightcoating
FoldTo cut and mix lightly with a spoon to keep as much air in the mixture aspossible
FritterSweetorsavoryfoodscoatedormixedintobatter,thendeep-fried
FryTocookfoodinhotoil,usuallyuntilacrispbrowncrustforms
GlazeAliquidthatgivesanitemashinysurface—Examplesarefruit jamsthathave
beenheatedorchocolatethathasbeenthinned.
GreaseTocoatapanorskilletwithathinlayerofoil
GrillTocookovertheheatsource(traditionallyoverwoodcoals)intheopenair
GrindTomechanicallycutafoodintosmallpieces
HullToremovetheleafypartsofsoftfruitssuchasstrawberriesorblackberries
KneadToworkdoughwith theheelsofyourhands inapressingand foldingmotionuntilitbecomessmoothandelastic
MarinateTocombinefoodwitharomaticingredientstoaddflavor
MinceTochopfoodintotinyirregularpieces
MixTobeatorstirtwoormorefoodstogetheruntiltheyarethoroughlycombined
Panfry
Tocookinahotpanwithsmallamountofhotoil,butter,orotherfat,turningthefoodoveronceortwice
PoachSimmeringinaliquid
PotRoastAlargepieceofmeat,usuallybrownedinfat,cookedinacoveredpan
PureeFoodthathasbeenmashedorsieved
ReduceTocookliquidsdownsothatsomeofthewatertheycontainevaporates
RoastTocookuncoveredintheoven
SautéTo cookwith a small amount of hot oil, butter, or other fat, tossing the foodaroundoverhighheat
SearTobrownafoodquicklyonallsidesusinghighheattosealinthejuices
ShredTocutintofinestrips
SimmerTocookslowlyinaliquidoverlowheat
SkimTo remove the surface layer (of impurities, scum, or fat) from liquids such asstocksandjamswhilecooking—Thisisusuallydonewithaflatslottedspoon.
SmokeToexposefoodstowoodsmoketoenhancetheirflavorandhelppreserveand/orevenlycookthem
SteamTocookinsteambysuspendingfoodsoverboilingwaterinasteamerorcoveredpot
StewTocookfoodinliquidforalongtimeuntiltender,usuallyinacoveredpot
StirTomixingredientswithautensil
Stir-fryTocookquicklyoverhighheatwithasmallamountofoilbyconstantlystirring—Thistechniqueoftenemploysawok.
TossTomixingredientslightlybyliftinganddroppingthemwithtwoutensils
Whip
Tobeatanitemtoincorporateair,augmentvolume,andaddsubstance
ZestThe thin, brightly colored outer part of the rind of citrus fruits—It containsvolatileoils,usedasaflavoring.
WeightsandMeasurementsFirstofall,hereisaquickrefresheronmeasurements.
3teaspoons=1tablespoon2tablespoons=1fluidounce4tablespoons=2fluidounces=¼cup5 tablespoons=16teaspoons= cup8tablespoons=4fluidounces=½cup16tablespoons=8fluidounces=1cup2cups=1pint4cups=2pints=1quart16cups=8pints=4quarts=1gallon
MeasurementsofLiquidVolumeThefollowingmeasuresareapproximatebutcloseenoughformost,ifnotall,oftherecipesinthisbook.
1quart=1liter1cup=250milliliters¾cup=200milliliters½cup=125milliliterscup=105milliliters
¼cup=60milliliters1fluidounce=30milliliters1tablespoon=15milliliters1teaspoon=5milliliters
MeasurementsofWeightMuchoftheworldmeasuresdryingredientsbyweight,ratherthanvolume,asisdone in the United States. There are several reliable websites, such aswww.baking911.com, that make conversions easy. The following basicconversionsmayalsobeuseful.
1ounce=28.4grams1pound=455grams(abouthalfakilo)
OvenTemperaturesFinally, we come to one that is relatively straightforward, the Fahrenheit toCelsiusconversion.
100°F=38°C150°F=66°C200°F=95°C225°F=110°C250°F=120°C275°F=140°C300°F=150°C325°F=170°C350°F=180°C375°F=190°C400°F=200°C425°F=220°C450°F=230°C475°F=240°C500°F=250°C
GadgetsIUseThefollowingaresomeof the tools thatIuse incooking.Someareusedveryoften and some very seldom, but they all help make things a little easier orquicker.Whyaresomethingshereandothersnot?Noreasonexceptthatmostoftheseare thingsIconsidereda little lessstandardthanastove,oven,grill,andmixer.
BlenderOkay, so everyonehas a blender.And it’s a handy little tool for blending andpureeingthings.Idon’treallythinkIneedtosayanymoreaboutthat.
BreadMachineWhen Iwentona low-sodiumdiet Idiscovered thatoneof thebiggest singlechanges thatyoucanmake toreduceyoursodiumintake is tomakeyourownbread.Mostcommercialbreadhaswellover100mgperslice.Manyrollsandspecialtybreadsareinthe300to400mgrange.Abreadmachinecanreducetheamountofeffortrequiredtomakeyourownbreadtoamanageablelevel.Ittakesatmost10minutes to load it and turn iton.Youcanevenset itona timer tohave your house filled with the aroma of fresh bread when you come home.Evenifyou’renotwatchingyoursodium,thereisnothinglikethesmellofbreadbakingandthetasterightoutofthe“oven.”
CanningKettleIfyouareplanningonmakingbatchesofthingslikepicklesandsalsainvolumesoyoudon’thavetogothroughtheprocesseverycoupleofweeks,thenyouaregoingtoneedawaytopreservefoods.Most itemscanbefrozen,ofcourse, ifthatisyourpreference.Butsomethingsjustseemtometoworkbetterinjars.Whatyouneedisakettlebigenoughtomakesurethejarscanbecoveredwithwaterwhenbeingprocessedinaboilingwaterbath.Therearealsorackstositthejarsinandspecialtongstomakeliftingtheminandoutofthewatereasier.I’veusedaporcelaincoveredkettleforthisforalotofyears,anditalsodoubledasastockpotbeforeIgotanewone.It’sbetterforcanningthanforsoupbecausetherelativelythinwallsallowthewatertoheatfaster(andthesouptoburn).
DeepFryerObviously, ifyouarewatchingyour fat intake, this shouldnotbeoneofyourmostoftenusedappliances.Idon’tuseitnearlyasoftenasIusedto,butitstilloccupiesaplaceintheappliancegarageinthecornerofthekitchencounter.It’saFryDaddy,bigenoughtocookabatchoffriesorfishfor3or4peopleatatime.
FoodProcessorI’mareal latecomer to thefoodprocessorworld. Italwaysseemedlikeanicethingtohave,butsomethingIcouldeasilydowithout.Weboughtonetohelpshred meat and other things for my wife’s mother, who was having somedifficulty swallowing large chunks of food. I use it now all the time to grindbreadintocrumbsorchopthepeppersandonionsthatseemtogointoat leastthreemealsaweek. It’sa low-endmodel thatdoesn’thave thepower togrindmeatandsomeoftheheaviertasks,butI’vediscoveredit’sarealtime-saverforanumberofthings.
ContactGrillThe George Foremanmodels are the most popular example of this item.Myson’sgirlfriendgavemethisforChristmasafewyearsago(andhedidn’thavethegoodsense tohangon toher…but that’sadifferentstory). Iuse it fairlyoften.WhenwebuiltourhouseweincludedaJenn-Aircooktopwithabuilt-ingrill and for years, thatwas used regularly. It still is for some things. Imuchpreferthewayitdoesburgersorsteakwhenit’stoocoldtogrillthemoutside,but it’sdifficult tocleananddoesn’tdonearlyasnicea jobas theForemanatthingslikegrilledveggiesandfish.Andthedesignallowsthefattodrainaway,givingyouahealthier,lower-fatmeal.
GrinderManyyearsagoweboughtanOsterKitchenCenter.Itwasoneofthoseall-in-one things that included a stand mixer, blender (the one we still use), foodchopper,andagrinderattachment.Thegrinderwasneverabigdealthatgotanyuse … until I started experimenting with sausage recipes. Since then I’vediscovered that grinding your own meat can save you both money and fat.Buying a beef or pork roast on sale, trimming it ofmost fat, and grinding ityourself cangiveyouhamburgeror sausagemeat that iswellover90percentleanandstilllessexpensivethanthefattierstuffyoubuyatthestore.Sonowthegrindergetsfairlyregularuse.
HandChopperMy daughter got this gem at aWal-Mart inNorth Carolinawhile shewas inschoolthere.Itwasfromoneofthoseguyswiththepodiumandtheauctioneer’sdeliveryandtheextrafreegiftsifyoubuyitwithinthenext10minutes.Neitherofushaseverseenonelikeitsince.Thefoodprocessorhastakenoversomeofitswork,butitstilldoesagreatjobchoppingthingslikeonionsasfineasyoucouldwantwithoutliquefyingthem.
PastaMakerI bought this toy after seeing it on a Sunday morning TV infomercial. It’s agenuineRonco/Popiel“AsSeenonTV”special,buttrynottoholdthatagainstit.Unlikethepastacuttersthatmerelyslicerolleddoughintoflatnoodles, thisonemixes thewholemess, then extrudes it through dieswith various shapedholesinthem.Therecipessayyoucanuseanykindofflour,butI’vefoundthatbuying the semolina flour that is traditionally used for pasta gives you doughthat’s easier to work with, as well as better texture and flavor. Thecharacterization of it as a “toy” is pretty accurate. There aren’t really anynutritionaladvantagesoverstore-boughtpasta.Ifyoubuythesemolina,thecostisprobablyaboutthesameassomeofthemoreexpensiveimportedpasta.Butit’sfuntoplaywith,makesagreatconversationpiece,andthepastatastesgood.
SaladShooterWeseem toendupwitha lotof thesegadgets,don’twe?This is anotheronethat’sbeenaroundforawhile,butit’sstillmyfavoriteimplementforshreddingpotatoesforhashbrownsorcabbageforcoleslaw.
SausageStufferThis is reallyanaddition to theKitchenCentergrinder. I founditatanonlineappliancerepairsite.Itisreallyjustaseriesofdifferent-sizetubesthatfitontheendofthegrindertostuffyourgroundmeatintocasings.Idothisoccasionallytomakelinksausage,butmostofthetimeIjustmakepattiesorbulksausage.
SlicerThiswas a closeout floormodel that I bought years ago.Beforegoingon thelow-sodiumdiet I used to buy delimeat in bulk and slice itmyself.Now it’smostoftenusedtoslicearoastorsmokedpieceofmeatforsandwiches.
SlowCookerI’vetriedtoavoidcallingitaCrock-Pot,whichisatrademarkofRival.Anyway,whateverthebrand,nokitchenshouldbewithoutone.
SmokerThiswasanotherpre-dietpurchasethathasbeenusedevenmoresince.IstartedwithaBrinkmanthatoriginallyusedcharcoal.ThenIboughtanadd-onelectricheat source for it thatworks a lot better in coldweather.Last year the familygave me a fancy MasterChef electric one that seals like an oven and has athermostat toholdthetemperature.NotonlydoI likethewayitdoesribsandother traditional smoked foods, butwe also use it fairly regularly to smoke abeeforporkroastorturkeybreasttouseforsandwiches.
SpringformPanThisisaround,straight-sidedpan.Thesidesareformedintoahoopthatcanbeunclaspedanddetachedfromitsbase.
Steamer(RiceCooker)Iuse thisprimarily forcookingrice,but it’s reallyaBlackandDeckerHandySteamer Plus that does a great job steaming vegetables too. It does makeexcellentrice,perfecteverytime.SoIguessthebottomlineisthatthoseofyouwho have trouble making rice, like me (probably because like me you can’tfollowtheinstructionsnottopeek),shouldconsidergettingoneoftheseoroneoftheJapanese-stylericecookers.
StockpotThe key here is to spend the extramoney to get a heavy-gauge one (anotherthing I eventually learned from personal experience). The lighter-weight onesnotonlywilldentandnotsitlevelonthestove,buttheywillalsoburnjustabouteverything you put in them. Mine also has a heavy glass lid that seals themoistureinwell.
TurbocookerThiswasanotherinfomercialsale.Itisalarge,dome-liddedfrypanwithracksthat fit inside it.Youcanbuy thematmanystores too,butmine is the“Plus”modelthathastwosteamerracksandatimer.Itreallywillcookawholedinnerquickly, “steam frying” themain course and steamingoneor twomore items.Theonlybadnews ismostof therecipes involveadditionsandchangeseveryfewminutes,soevenifyouonlytakeahalfhourtomakedinner,youspendthatwholetimeatthestove.
WaffleMakerWe don’t use this often, but it makes a nice change of pace for breakfast ordinner.
WokThisisaround-bottomedpanpopularinAsiancooking.
Index
AAlmonds
AlmondCrunchCookies,463RaspberryAlmondMuffins,142
Ambrosia,448Antipasto
AntipastoonaSkewer,54VeggieAntipasto,53
Appetizers.SeealsoDipsandspreads;SnacksAntipastoonaSkewer,54BlackBeanTortillaPinwheels,78–79BroccoliBites,49CarrotCheeseBall,46–47CheeseCrisps,34ChickenPecanPâté,60Chickpea-StuffedEggs,30–31EggplantFingers,50MacadamiaCheeseCrisps,64NewYorkGoodwichRoll-Ups,79–80Parmesan-GarlicPitaToasts,36PecanCheeseWafers,63Pecan-StuffedMushrooms,87PitaChips,35RanchCheeseBall,61RoastedChickpeas,32SkilletNachos,31SpicyPitaDippers,36–37SpinachBalls,50–51SpinachRoll-Ups,80StuffedArtichokes,83VeggieAntipasto,53
VeggieBars,86VeggieDippers,47ZucchiniSticks,51
ApplesAppleandBananaFritters,124AppleCake,482AppleCobbler,476AppleCoconutGranola,157AppleCoffeeCake,146AppleCookies,464AppleCrunch,477AppleDumplings,478AppleNutDip,91ApplePancakes,135AppleTopping,453–454ApplesauceDateCake,483BakedBreakfastCereal,148BranApplesauceMuffins,101–102CarrotAppleMuffins,140ChocolateCaramelApples,460CinnamonAppleOmelet,115CinnamonApplePopcorn,89CranberryAppleCrisp,456–457CranberryWalnutMold,401CrunchyBakedApples,479DateAppleWaldorfSalad,365IrishAppleCake,484–485JohnnyAppleseedSquares,473–474OatBakedApple,121OvernightLayeredFruitSalad,378
ApricotsApricotChews,90ApricotPecanBalls,475DoubleApricotBread,481
ArtichokesArtichokeDip,45
ArtichokePie,272BeanandArtichokeSalad,390ChickpeaSalad,311RigatoniwithArtichokeSauce,326SpinachArtichokeCasserole,352StuffedArtichokes,83
AsianChickenSoup,221AsianEggplant,344–345AsparagusStrata,271Avocado
AvocadoandCrabmeatSalad,360AvocadoSalsa,48Avocado-StuffedTomatoes,339Grapefruit,Avocado,andSpinachSalad,367OrangeAvocadoSalad,368
BBagels,WholeWheat,424BakedBreakfastCereal,148Bakedgoods.SeeBreads;Muffins;Rolls;SconesBakedOatmeal,94BakedPancake,99BakedStuffedPeaches,119Bananas
Ambrosia,448AppleandBananaFritters,124BananaBites,58BananaCerealCookie,150BananaChipBread,411–412BananaPumpkinMuffins,138BananaRaisinBread,411BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126PeanutButterBananaMuffins,141Raspberry-BananaSmoothie,127–128
WholeWheatStrawberry-BananaMuffins,145BarbecuedBakedBeans,296BarbecuedNuts,65Barley
BarleyandPineNutCasserole,319–320BarleyCasserole,320BarleyMushroomPilaf,321BarleyRisotto,322BarleySalad,337BarleywithMushrooms,383Barley-StuffedGreenPeppers,382BeanandBarleyStew,210BeefandBarleyStew,195BeefBarleySkillet,196ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliwithBarley,201LentilandBarleySoup,288MexicanBeanandBarleySoup,291WildRiceandBarleySalad,387
Bars.SeeCookiesandbarsBeans.SeealsoLegumes
BarbecuedBakedBeans,296BeanandArtichokeSalad,390BeanandBarleyStew,210BeanandCheddarCheesePie,171BeanandCornBurrito,265BeanBalls,190BeanChalupa,185BeanHominyDip,75BeanPatties,310BeanPie,428BeanSaladBurrito,170BeanSoupwithDumplings,172Beef,Bean,andCabbageStew,248BlackBeanandSpinachBreakfastBurrito,130
BlackBeanTortillaPinwheels,78–79BlackBeanTurkeyChili,173BrisketofBeefwithBeans,163Broccoli,NavyBean,andCashewSalad,394BrownBeans,297BrownRiceandBeans,274CheddarBeanDip,23ChickenandBeanSkillet,187ChickenandBlackBeans,255ChickenChiliVerde,188ChickpeaLoaf,308ChickpeaSalad,393ChickpeaSandwichSpread,191Chickpea-StuffedEggs,30–31ChiliBeans,298ChiliwithBeans,174Cholent,175ConfettiSalad,394–395Cornbread-ToppedBeanCasserole,164CountryBeefStew,166CowboyBeanDip,23–24CowboyPintoBeans,298–299CowgirlBeans,304CreoleBeans,299–300CurriedChickpeas,305–306fiberin,17–18Fiber-RichCasserole,273FourBeanSalad,374GreenBeanswithCaramelizedPearlOnions,342HarvestSoup,283HealthyChili,281HorseradishBeanDip,24Hummus,27ItalianBakedBeans,192ItalianBeanBake,300MarinatedBeanandCornSalad,395–396
MexicanBeanandBarleySoup,291MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanLayeredCasserole,168MexicanToppedPotatoes,270MinestronewithItalianSausage,261MixedBeanSoup,293NewEnglandBakedBeans,301Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PastaeFagioli,292PastawithChickpeas,309PintoBeanandSquashStew,178PintoBeanandWildRiceSalad,399PorkChopandBeanSkillet,189RancherBeans,301–302RedBeanDip,25RefriedBeans,302RiceandBeans,380RoastedChickpeas,32SausageandBeanSoup,184SenateBeanSoup,179ShortcutBlackBeanSalsa,30SkilletNachos,31SouthwesternBeans,303SouthwesternPie,167SpicyBeanSoup,181SpicyLimas,343–344Tex-MexMeatLoaf,165ThreeBeanCasserole,169TwoBeanandRiceSalad,386Two-BeanPitaPizzas,186WhiteBeanandTunaSalad,193WhiteBeanDip,26WhiteBeanSoup,182WinterBeanSoup,183
BeefBeef,Bean,andCabbageStew,248BeefandBarleyStew,195BeefBarleySkillet,196BeefPaprikash,213BeefwithChiliDumplings,162BrisketofBeefwithBeans,163ChiliwithBeans,174Cholent,175Cornbread-ToppedBeanCasserole,164CountryBeefStew,166FreshTomatoMeatSauce,239IrishStew,217ItalianMeatSauce,215MexicanLayeredCasserole,168PotRoastwithRootVegetables,216SkilletNachos,31Stroganoff,197TacoCasserole,219TacoSalad,253TexasCornbreadSkilletMeal,254Tex-MexMeatLoaf,165ThreeBeanCasserole,169WesternCasserole,198WinterDaySoup,287
BeerVegetableSoup,282Beets
Borscht,236BetterThanStoveTop,328Biscuits,WholeWheat,422–423Blackbeans
BeanSaladBurrito,170BlackBeanandSpinachBreakfastBurrito,130BlackBeanTortillaPinwheels,78–79BlackBeanTurkeyChili,173ChickenandBlackBeans,255
ChiliBeans,298CowboyBeanDip,23–24MarinatedBeanandCornSalad,395–396MexicanBeanSalad,313MexicanChickenandBlackBeans,257ShortcutBlackBeanSalsa,30SkilletNachos,31TwoBeanandRiceSalad,386
Black-EyedpeasBlack-EyedPeaandRiceSalad,392Black-EyedPeaPâté,27–28Black-EyedPeaSalad,310–311,391Black-EyedPeasandLentils,305ChiliBeans,298MarinatedBlack-EyedPeas,312PeaSalad,314SpinachandBlack-EyedPeaSalad,400TexasCaviar,29
Blender,497Blueberries
Banana-Peach-BlueberrySmoothie,126BlueberryOatmealMuffins,139High-ProteinBlueberryPancakes,136
Borscht,236Bran
BranApplesauceMuffins,101–102Cranberry-OatBranMuffins,143High-FiberCookies,438–439High-FiberPiecrust,446OatBranMuffins,102–103OatBran-BerrySmoothie,160OrangeBranMuffins,103
BrandiedFruit,453Breadmachine,497Breads.SeealsoRolls
100%WholeWheatBread,403
BananaChipBread,411–412BananaRaisinBread,411DateNutLoaf,480DietSodaBread,412DoubleApricotBread,481FruitedFocaccia,414GermanDarkBread,408MapleOatmealBread,407NutBread,413OatmealBread,405OatmealBreadtoLiveFor,405–406OatmealSunflowerBread,406–407OnionandGarlicWheatBread,408–409RaisinBread,410RichGranolaBread,409–410SunflowerHoneyWheatBread,403–404WholeGrainVeggieFocacciaBread,419WholeWheatBeerBread,404WholeWheatFlatbread,420
BreakfastAppleandBananaFritters,124AppleCoconutGranola,157AppleCoffeeCake,146ApplePancakes,135BakedBreakfastCereal,148BakedOatmeal,94BakedPancake,99BakedStuffedPeaches,119BananaCerealCookie,150BananaPumpkinMuffins,138BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126BlackBeanandSpinachBreakfastBurrito,130BlueberryOatmealMuffins,139BranApplesauceMuffins,101–102BreakfastBars,110
BreakfastBurrito,131BreakfastCarrotCookies,153BreakfastCitrusCups,123BreakfastCookies,151BreakfastCouscous,149BreakfastEnchiladas,132CaliforniaBreakfastSandwich,133CarrotAppleMuffins,140CashewGranola,158CerealBreakfastCookies,152Chocolate-RaspberrySmoothie,127CinnamonAppleOmelet,115CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96CornmealPancakes,97–98Cranberry-OatBranMuffins,143CrunchyBreakfastTopping,112DateGranola,159EasyBreakfastStrata,134Frittata,114Granola,108High-ProteinBlueberryPancakes,136HomestylePancakeMix,94–95Latkes,120MultigrainPancakes,95–96No-BakeBreakfastBars,155OatBranMuffins,102–103OatBran-BerrySmoothie,160OatmealBreakfastCake,147OatmealRaisinScones,106OatmealWaffles,100–101OrangeBranMuffins,103Oven-BakedPancake,98PastaFritters,104PeanutButterBananaMuffins,141PeanutGranolaBars,154
PralineFrenchToast,137RaisinNutBreakfastBars,156RaspberryAlmondMuffins,142Raspberry-BananaSmoothie,127–128SpinachPie,118SpinachQuiche,117Strawberry-RhubarbMuffins,144ToastyNutGranola,109WheatWaffles,100WholeGrainScones,107WholeWheatButtermilkPancakes,97WholeWheatCoffeeCake,111WholeWheatStrawberry-BananaMuffins,145ZucchiniPancakes,116
BrisketofBeefwithBeans,163Broccoli
Broccoli,NavyBean,andCashewSalad,394BroccoliandTomatoSalad,361BroccoliBites,49BroccoliCauliflowerSalad,362BroccoliPastaSauce,211CreamofBroccoliSoup,237
BrownBeans,297Brownrice.SeeRiceBrownies,Fudgy,440BrusselsSproutswithTarragonMustardButter,339–340Bulgur
BulgurCheeseBake,275BulgurPilaf,323BulgurWheatwithSquash,324Tabbouleh,388TomatoPilaf,317VegetableBulgurSalad,334
BurritosBeanandCornBurrito,265BeanSaladBurrito,170
BlackBeanandSpinachBreakfastBurrito,130BreakfastBurrito,131PeanutButterBurritos,487
CCabbage
Beef,Bean,andCabbageStew,248Borscht,236CabbageFruitSalad,363IslandSlaw,371MexicanColeSlaw,371
CajunPartyMix,38–39Cakes
AppleCake,482AppleCoffeeCake,146ApplesauceDateCake,483ChocolateCherryCake,484EasyPumpkinCupcakes,461HoneyOatmealCake,442IrishAppleCake,484–485OatmealBreakfastCake,147OrangeZucchiniCake,485–486PineappleUpside-DownCake,486–487RedVelvetCake,443WholeWheatCoffeeCake,111
CaliforniaBreakfastSandwich,133Cancer,11Cannellinibeans
ChickenChiliVerde,188ItalianBeanBake,300
Canningkettle,497CaramelCorn,41CaribbeanVegetableCurry,276–277Carrots
BreakfastCarrotCookies,153
CarrotAppleMuffins,140CarrotCheeseBall,46–47PotatoandCarrotBake,348–349
CashewsBroccoli,NavyBean,andCashewSalad,394CashewGranola,158
CasserolesBarleyandPineNutCasserole,319–320BarleyCasserole,320ChickpeaandVegetableCasserole,384Cornbread-ToppedBeanCasserole,164Fiber-RichCasserole,273MexicanLayeredCasserole,168MixedVegetableCasserole,351RiceandCheeseCasserole,318SpinachArtichokeCasserole,352SpinachCasserole,349SummerSquashCasserole,352–353TacoCasserole,219ThreeBeanCasserole,169WesternCasserole,198ZucchiniCasserole,350
CauliflowerBroccoliCauliflowerSalad,362MarinatedCauliflowerSalad,375
CeleryCreamedCeleryandPeas,341
CerealBreakfastCookies,152CheddarBeanDip,23Cheese
BeanandCheddarCheesePie,171BreakfastEnchiladas,132BulgurCheeseBake,275CarrotCheeseBall,46–47CheddarBeanDip,23CheeseCrisps,34
DeviledNutBall,77MacadamiaCheeseCrisps,64PecanCheeseWafers,63RanchCheeseBall,61RiceandCheeseCasserole,318TexasCheeseDip,76Tuna-PecanBall,78VegetableQuesadillas,81
CherriesChocolateCherryCake,484
ChickenAsianChickenSoup,221ChickenandBeanSkillet,187ChickenandBlackBeans,255ChickenandSausagePie,222–223ChickenandSnowPeas,223–224ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliVerde,188ChickenChiliwithBarley,201ChickenCornChowder,224ChickenPecanPâté,60ChickenPolynesian,226Chicken-PastaStir-Fry,225Chili-ChickenStew,256FiestaSalad,366Indian-FlavoredChicken,227ItalianChickenSoup,227–228ItalianDinnerSalad,220MexicanChickenandBlackBeans,257MexicanChickenSoup,258Slow-CookerChickenCurry,230SmokedChickenMinestrone,259Stir-FriedChickenandBrownRice,202
ChickpeasBeanandCheddarCheesePie,171
ChickpeaandVegetableCasserole,384ChickpeaLoaf,308ChickpeaSalad,311,393ChickpeaSandwichSpread,191Chickpea-StuffedEggs,30–31ConfettiSalad,394–395CurriedChickpeas,305–306FourBeanSalad,374Hummus,27MarinatedBeanandCornSalad,395–396PastawithChickpeas,309PeaSalad,314PorkandChickpeaStir-Fry,260RoastedChickpeas,32SausageandChickpeaSoup,262Tabbouleh,388ThreeBeanCasserole,169Two-BeanPitaPizzas,186
ChiliBlackBeanTurkeyChili,173ChickenChiliVerde,188ChickenChiliwithBarley,201ChiliBeans,298ChiliwithBeans,174Chili-ChickenStew,256HealthyChili,281
ChocolateChocolateCaramelApples,460ChocolateCherryCake,484ChocolatePeanutCookies,431Chocolate-RaspberrySmoothie,127fiberin,21FudgyBrownies,440Good-for-YouChocolateChipCookies,432–433S’moreSnackMix,40WhiteChocolate-CranberryCookies,436
WholeWheat-ChocolateChipCookies,431–432Cholent,175Cholesterol,12Chowders
ChickenBarleyChowder,199ChickenCornChowder,224ChowderfromtheSea,232ItalianOvenChowder,252NewEnglandCornChowder,241ShrimpandCornChowder,234VegetableandHamChowder,235
ChunkyPeaSoup,277Cinnamon
CinnamonAppleOmelet,115CinnamonApplePopcorn,89CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96
Circulatorysystem,11–12Clams
WholeWheatLinguinewithWhiteClamSauce,206Coconut
AppleCoconutGranola,157Coffee,20Coleslaw
IslandSlaw,371MexicanColeSlaw,371
Coloncancer,11ConfettiSalad,394–395Contactgrill,498Cookiesandbars
AlmondCrunchCookies,463AppleCookies,464ApricotPecanBalls,475BananaCerealCookie,150BreakfastCarrotCookies,153BreakfastCookies,151
CerealBreakfastCookies,152ChocolatePeanutCookies,431CrunchyOrangeCookies,465FruitCookies,466Good-for-YouChocolateChipCookies,432–433GrahamCrackerPralineCookies,466–467GranolaCookies,467–468High-FiberCookies,438–439JohnnyAppleseedSquares,473–474MolassesCookies,439–440MudballCookies,72OatandWheatCookies,433OatmealSpiceCookies,434PeanutBars,474–475Peanut-GranolaCookies,470PecanCookies,469PoppyseedCookies,437Raisin-GranolaCookies,468TrailBars,473TrailMixCookies,435WhiteChocolate-CranberryCookies,436WholeWheatSunflowerSeedCookies,437–438WholeWheat-ChocolateChipCookies,431–432ZucchiniBars,472ZucchiniCookies,471
Cookingterms,489–495CoolRice,444–445Corn
BeanandCornBurrito,265ChickenCornChowder,224ConfettiSalad,394–395CornFritters,423–424CornSalad,364MarinatedBeanandCornSalad,395–396MexicanBeanandCornSalad,397NewEnglandCornChowder,241
ShrimpandCornChowder,234Cornbread
Cornbread-ToppedBeanCasserole,164Mexican-StyleCornbread,425TexasCornbreadSkilletMeal,254
CornmealPancakes,97–98CountryBeefStew,166CountryVegetableSoup,278Couscous
BreakfastCouscous,149MoroccanCouscous,381
CowboyBeanDip,23–24CowboyPintoBeans,298–299CowgirlBeans,304Crabmeat
AvocadoandCrabmeatSalad,360Cranberries
CranberryAppleCrisp,456–457CranberryOrangeRing,458–459CranberryRice,458CranberryWalnutMold,401CranberryYamBake,340–341Cranberry-OatBranMuffins,143Raspberry-CranberryMold,377WhiteChocolate-CranberryCookies,436WinterFruitBowl,451
CreamofBroccoliSoup,237CreamedCeleryandPeas,341CreamyFruitSalad,488CreoleBeans,299–300CrunchyBakedApples,479CrunchyBreakfastTopping,112CrunchyOrangeCookies,465Curry
CaribbeanVegetableCurry,276–277CurriedChickpeas,305–306
CurriedRiceSalad,331CurriedSnackMix,39–40CurriedVegetableSoup,279HarvestVegetableCurry,347Slow-CookerChickenCurry,230
DDal,306
DalwithTomatoandOnion,307Dates
ApplesauceDateCake,483DateAppleWaldorfSalad,365DateChews,71DateGranola,159DateNutLoaf,480
Deepfryer,498Desserts.SeealsoCookiesandbars
Ambrosia,448AppleCake,482AppleCobbler,476AppleCrunch,477AppleDumplings,478AppleTopping,453–454ApplesauceDateCake,483BeanPie,428BrandiedFruit,453BrownRicePudding,444ChocolateCaramelApples,460CoolRice,444–445CranberryAppleCrisp,456–457CranberryOrangeRing,458–459CrunchyBakedApples,479EasyPumpkinCupcakes,461FreshFruitCompote,448–449FruitPizza,459–460
FruitSoup,449FruitwithAmarettoCream,57–58FudgyBrownies,440HawaiianFruitSalad,450HoneyOatmealCake,442IrishAppleCake,484–485OatBakedApple,121PeanutButterBurritos,487PearPieFilling,454PineappleUpside-DownCake,486–487PintoBeanPecanPie,429PumpkinCustard,457RaspberryCobbler,455–456RedVelvetCake,443RibbonFruitMold,452StrawberryRhubarbPieFilling,455TropicalTwist,450–451WinterFruitBowl,451
DeviledNutBall,77Diabetes,12DietSodaBread,412Dipsandspreads
AppleNutDip,91ArtichokeDip,45AvocadoSalsa,48BasilPesto,48–49BeanHominyDip,75Black-EyedPeaPâté,27–28CheddarBeanDip,23ChickpeaSandwichSpread,191CowboyBeanDip,23–24DeviledNutBall,77FruitwithOrangeCreamDip,125HorseradishBeanDip,24HotPecanDip,62Hummus,27
LayeredMiddleEasternDip,75–76OliveNutSpread,61OrangeandNutSpread,92PeanutButterDip,73RedBeanDip,25ShortcutBlackBeanSalsa,30SpinachDip,46SplitPeaSpread,28–29TexasCaviar,29TexasCheeseDip,76Tuna-PecanBall,78WhiteBeanDip,26
DoubleApricotBread,481Dumplings
AppleDumplings,478BeanSoupwithDumplings,172BeefwithChiliDumplings,162PotatoDumplings,358–359
DutchPeaSoup,176
EEasyBreakfastStrata,134EasyPumpkinCupcakes,461Eggplant
AsianEggplant,344–345EggplantFingers,50EggplantStew,214GrilledEggplant,345GrilledVegetableStacks,346Moussaka,228–229
EggsCaliforniaBreakfastSandwich,133Chickpea-StuffedEggs,30–31CinnamonAppleOmelet,115EasyBreakfastStrata,134
Frittata,114SpinachQuiche,117
Enchiladas,Breakfast,132
FFettuccinewithVegetables,269Fiber
amountneeded,13benefitsof,10–13side-effectsof,3–14sources,16–21
Fiber-RichCasserole,273Fiber-RichVegetableSoup,280FiestaSalad,366FlorentineSoup,238Focaccia
FocacciaRolls,418FruitedFocaccia,414WholeGrainVeggieFocacciaBread,419
Foodprocessor,498FourBeanSalad,374FreshFruitCompote,448–449FreshTomatoMeatSauce,239Frittata,114Fritters,CornFruitedFocaccia,414Fruits.Seealsospecifictypes
Ambrosia,448BrandiedFruit,453CabbageFruitSalad,363CreamyFruitSalad,488fiberin,19–20FreshFruitCompote,448–449FruitandNutPopcorn,88–89FruitCookies,466
FruitPizza,459–460FruitSauce,125–126FruitSoup,449FruitwithAmarettoCream,57–58FruitwithOrangeCreamDip,125HawaiianFruitSalad,450OvernightLayeredFruitSalad,378RibbonFruitMold,452TropicalTwist,450–451WinterFruitBowl,451
FudgyBrownies,440
GGadgets,497–501GarlicFriedPotatoes,356Gas,3–14Gazpacho,240GermanDarkBread,408Good-for-YouChocolateChipCookies,432–433GrahamCrackerPralineCookies,466–467Grains,18.SeealsoBarley;Bulgur;Oats/oatmeal;Rice;Wholewheat
BakedPancake,99BeefandBarleyStew,195BeefBarleySkillet,196BranApplesauceMuffins,101–102BreakfastBars,110BulgurCheeseBake,275CajunPartyMix,38–39CaramelCorn,41CheeseCrisps,34ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliwithBarley,201CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96
CornmealPancakes,97–98CrunchyBreakfastTopping,112CurriedSnackMix,39–40HomestylePancakeMix,94–95MexicanPinwheels,42–43MoroccanCouscous,381MultigrainPancakes,95–96MultigrainRolls,416–417OrangeBranMuffins,103Oven-BakedPancake,98Parmesan-GarlicPitaToasts,36PastaFritters,104PitaChips,35Ranch-StylePretzels,38RockyRoadPopcornBars,41–42S’moreSnackMix,40SpicyPitaDippers,36–37Tabbouleh,388TomatoPilaf,317TortillaRoll-Ups,43WheatGermCrackers,34–35WholeGrainScones,107
Granola,108AppleCoconutGranola,157AppleCrunch,477BreakfastBars,110CashewGranola,158DateGranola,159GranolaBars,441GranolaCookies,467–468PeanutGranolaBars,154Peanut-GranolaCookies,470Raisin-GranolaCookies,468RichGranolaBread,409–410ToastyNutGranola,109TrailBars,473
GrapefruitBreakfastCitrusCups,123Grapefruit,Avocado,andSpinachSalad,367WinterFruitBowl,451
GreenbeansBeanandArtichokeSalad,390ConfettiSalad,394–395FourBeanSalad,374GreenBeanswithCaramelizedPearlOnions,342MexicanBeanSalad,313PastaandBeanSalad,389SesameGreenBeans,343SouthwesternBeans,303VegetableMedley,353
GreenPeaSoup,177GrilledEggplant,345GrilledVegetableStacks,346Grinder,498
HHam
VegetableandHamChowder,235Handchopper,499HarvestSoup,283HarvestVegetableCurry,347HawaiianFruitSalad,450HealthyChili,281Heartdisease,11–12Highbloodpressure,12High-FiberCookies,438–439High-fiberdiet,benefitsof,10–13High-FiberPiecrust,446High-ProteinBlueberryPancakes,136HolidayScones,415HomeFriedPotatoes,358
HomestylePancakeMix,94–95Hominy
BeanHominyDip,75HoneyNuttySnack,70HoneyOatmealCake,442HorseradishBeanDip,24HotPecanDip,62Hummus,27
LayeredMiddleEasternDip,75–76
IImmunesystem,12Indian-FlavoredChicken,227IrishAppleCake,484–485IrishStew,217IslandSlaw,371Italian
ItalianBakedBeans,192ItalianBeanBake,300ItalianChickenSoup,227–228ItalianDinnerSalad,220ItalianGardenVegetableSoup,284ItalianLentilSoup,285ItalianMeatSauce,215ItalianOvenChowder,252ItalianPastaSalad,373ItalianSalad,373–374ItalianVegetableSoup,286
JJohnnyAppleseedSquares,473–474
K
KidneybeansBeanandArtichokeSalad,390BeanandCheddarCheesePie,171BeanandCornBurrito,265BeanSaladBurrito,170BeefwithChiliDumplings,162BrownRiceandBeans,274ChickenandBeanSkillet,187ChiliwithBeans,174Cholent,175Fiber-RichCasserole,273FourBeanSalad,374MarinatedBeanandCornSalad,395–396MexicanBeanandCornSalad,397MexicanBeanSalad,313RiceandBeans,380SouthwesternPie,167Tex-MexMeatLoaf,165ThreeBeanCasserole,169Two-BeanPitaPizzas,186
Kitchengadgets,497–501
LLatkes,120LayeredMiddleEasternDip,75–76Legumes.SeealsoBeans
Black-EyedPeaandRiceSalad,392Black-EyedPeaPâté,27–28Black-EyedPeaSalad,310–311,391Black-EyedPeasandLentils,305Dal,306DalwithTomatoandOnion,307DutchPeaSoup,176fiberin,17–18ItalianLentilSoup,285
LentilandBarleySoup,288LentilBrownRiceSoup,289MarinatedBlack-EyedPeas,312PeaSalad,314SlowCookerSplitPeaSoup,180SpinachandBlack-EyedPeaSalad,400SplitPeaSpread,28–29TexasCaviar,29
LentilsBlack-EyedPeasandLentils,305Dal,306DalwithTomatoandOnion,307ItalianLentilSoup,285LentilandBarleySoup,288LentilBrownRiceSoup,289
LimabeansSpicyLimas,343–344ThreeBeanCasserole,169
LinguineLinguinewithScallops,205LinguinewithTuna,207WholeWheatLinguinewithWhiteClamSauce,206
Liquidvolumemeasurements,495–496
MMacadamiaCheeseCrisps,64MapleOatmealBread,407MarinatedBeanandCornSalad,395–396MarinatedBlack-EyedPeas,312MarinatedCauliflowerSalad,375MarinatedVegetableSalad,376–377,396–397MarinatedVegetables,52MarinatedZucchiniSalad,375–376Measurements,495–496MediterraneanRiceSalad,332
Metricconversions,495–496Mexican
MexicanBeanandBarleySoup,291MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanBeefSalad,249MexicanChickenandBlackBeans,257MexicanChickenSoup,258MexicanColeSlaw,371MexicanLayeredCasserole,168MexicanPinwheels,42–43MexicanPitas,264MexicanRice,316–317MexicanSpaghettiPie,250MexicanToppedPotatoes,270Mexican-StyleCornbread,425
MinestronewithItalianSausage,261MixedBeanSoup,293MixedVegetableCasserole,351MolassesCookies,439–440MoldedVegetableSalad,372MoroccanCouscous,381Moussaka,228–229MudballCookies,72Muffins
BananaPumpkinMuffins,138BlueberryOatmealMuffins,139BranApplesauceMuffins,101–102CarrotAppleMuffins,140Cranberry-OatBranMuffins,143OatBranMuffins,102–103OrangeBranMuffins,103PeanutButterBananaMuffins,141RaspberryAlmondMuffins,142Strawberry-RhubarbMuffins,144WholeWheatStrawberry-BananaMuffins,145
MultigrainPancakes,95–96MultigrainRolls,416–417Mushrooms
BarleyMushroomPilaf,321BarleywithMushrooms,383Pecan-StuffedMushrooms,87
NNavybeans
BeanSaladBurrito,170BeanSoupwithDumplings,172Broccoli,NavyBean,andCashewSalad,394ChickenandBeanSkillet,187Cholent,175CreoleBeans,299–300ItalianBakedBeans,192MexicanBeanSalad,313MinestronewithItalianSausage,261PastaeFagioli,292SenateBeanSoup,179
NewEnglandBakedBeans,301NewEnglandCornChowder,241NewYorkGoodwichRoll-Ups,79–80NiçoiseSalad,233No-BakeBreakfastBars,155Noodles.SeealsoPasta
Stroganoff,197WesternCasserole,198
Nutritionalinformation,15Nutsandseeds,20
AlmondCrunchCookies,463Ambrosia,448AppleNutDip,91ApricotPecanBalls,475BarbecuedNuts,65
BarleyandPineNutCasserole,319–320Broccoli,NavyBean,andCashewSalad,394CajunPartyMix,38–39CaramelCorn,41CashewGranola,158ChickenPecanPâté,60CranberryWalnutMold,401CrunchyBreakfastTopping,112DateChews,71DateNutLoaf,480DeviledNutBall,77FruitandNutPopcorn,88–89Granola,108HoneyNuttySnack,70HotPecanDip,62MacadamiaCheeseCrisps,64MudballCookies,72NutBread,413OatmealSunflowerBread,406–407OliveNutSpread,61OrangeandNutSpread,92PartyNutMix,68PeanutButterDip,73PecanCheeseWafers,63PecanCookies,469PecanCrunchSnack,88Pecan-StuffedMushrooms,87PintoBeanPecanPie,429PralineFrenchToast,137RaisinNutBreakfastBars,156RanchCheeseBall,61RaspberryAlmondMuffins,142RockyRoadPopcornBars,41–42S’moreSnackMix,40SpicyNutMix,67SpicyPecans,66
SpinachandToastedWalnutSalad,400–401SugaredPecans,69ToastyNutGranola,109Tuna-PecanBall,78
OOatbran
Cranberry-OatBranMuffins,143OatBranMuffins,102–103OatBran-BerrySmoothie,160
Oats/oatmealAppleCoconutGranola,157BakedBreakfastCereal,148BakedOatmeal,94BananaCerealCookie,150BlueberryOatmealMuffins,139BreakfastBars,110CashewGranola,158CerealBreakfastCookies,152Cinnamon-OatBranPancakes,96CrunchyOrangeCookies,465DateGranola,159DietSodaBread,412Granola,108GranolaBars,441GranolaCookies,467–468High-FiberCookies,438–439HoneyOatmealCake,442JohnnyAppleseedSquares,473–474MapleOatmealBread,407OatandWheatCookies,433OatBakedApple,121OatmealBread,405OatmealBreadtoLiveFor,405–406OatmealBreakfastCake,147
OatmealRaisinScones,106OatmealSpiceCookies,434OatmealSunflowerBread,406–407OatmealWaffles,100–101ToastyNutGranola,109TrailMixCookies,435
Old-FashionedVegetableSoup,242OliveNutSpread,61Omelet,CinnamonApple,115Onions
GreenBeanswithCaramelizedPearlOnions,342OnionandGarlicWheatBread,408–409
OrangeAmbrosia,448BreakfastCitrusCups,123CranberryOrangeRing,458–459CrunchyOrangeCookies,465FruitwithOrangeCreamDip,125OrangeandNutSpread,92OrangeAvocadoSalad,368OrangeBranMuffins,103OrangeZucchiniCake,485–486OvernightLayeredFruitSalad,378SpinachandOrangeSectionSalad,369StuffedOranges,385TropicalTwist,450–451
Oventemperatures,496Oven-BakedPancake,98OvernightLayeredFruitSalad,378
PPancakes
ApplePancakes,135BakedPancake,99Cinnamon-OatBranPancakes,96
CornmealPancakes,97–98High-ProteinBlueberryPancakes,136HomestylePancakeMix,94–95MultigrainPancakes,95–96Oven-BakedPancake,98WholeWheatButtermilkPancakes,97ZucchiniPancakes,116
Parmesan-GarlicPitaToasts,36PartyNutMix,68Pasta
BroccoliPastaSauce,211Chicken-PastaStir-Fry,225FettuccinewithVegetables,269ItalianPastaSalad,373LinguinewithScallops,205LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PastaeFagioli,292PastaFritters,104PastawithChickpeas,309RigatoniwithArtichokeSauce,326Sicilian-StylePastaSalad,333TortelliniSalad,209TunaandPastaSalad,208WholeWheatLinguinewithWhiteClamSauce,206WholeWheatPastaSalad,336WholeWheatPastawithPesto,327ZitiwithVegetables,267
Pastamaker,499Peaches
BakedStuffedPeaches,119Banana-Peach-BlueberrySmoothie,126
Peanuts/peanutbutterHoneyNuttySnack,70No-BakeBreakfastBars,155
PeanutBars,474–475PeanutButterBananaMuffins,141PeanutButterBurritos,487PeanutButterDip,73PeanutGranolaBars,154Peanut-GranolaCookies,470TrailBars,473
PearPieFilling,454Peas.SeealsoBlack-Eyedpeas;Chickpeas
ChickenandSnowPeas,223–224ChunkyPeaSoup,277ConfettiSalad,394–395CreamedCeleryandPeas,341DutchPeaSoup,176GreenPeaSoup,177PeaSalad,314
PecansAmbrosia,448AppleNutDip,91ApricotPecanBalls,475BakedBreakfastCereal,148ChickenPecanPâté,60CinnamonApplePopcorn,89DateNutLoaf,480DeviledNutBall,77HotPecanDip,62MudballCookies,72OrangeandNutSpread,92PecanCheeseWafers,63PecanCookies,469PecanCrunchSnack,88Pecan-StuffedMushrooms,87PintoBeanPecanPie,429PralineFrenchToast,137RanchCheeseBall,61SpicyPecans,66
SugaredPecans,69Tuna-PecanBall,78
PeppersBarley-StuffedGreenPeppers,382
Pesto,48–49SpinachPestoSauce,294WholeWheatPastawithPesto,327
PiecrustHigh-FiberPiecrust,446WholeWheatPiecrust,445
PiesArtichokePie,272BeanandCheddarCheesePie,171BeanPie,428ChickenandSausagePie,222–223MexicanSpaghettiPie,250PearPieFilling,454PintoBeanPecanPie,429Shepherd’sPiewithCornbreadCrust,218StrawberryRhubarbPieFilling,455
PinenutsBarleyandPineNutCasserole,319–320
PineappleHawaiianFruitSalad,450PineappleBoats,122PineappleKabobs,57PineappleUpside-DownCake,486–487
PintobeansBeanandBarleyStew,210BeanChalupa,185BeanPatties,310BrownBeans,297CowboyPintoBeans,298–299CowgirlBeans,304HealthyChili,281MarinatedBeanandCornSalad,395–396
MexicanToppedPotatoes,270PintoBeanandSquashStew,178PintoBeanandWildRiceSalad,399PintoBeanPecanPie,429PorkChopandBeanSkillet,189RancherBeans,301–302RefriedBeans,302SouthwesternBeans,303TwoBeanandRiceSalad,386
PitaMexicanPitas,264Parmesan-GarlicPitaToasts,36PitaChips,35PizzaPita,85SpicyPitaDippers,36–37Two-BeanPitaPizzas,186VegetablePitaPockets,82
PizzaFruitPizza,459–460PizzaPita,85PizzaPrimavera,268Two-BeanPitaPizzas,186VeggiePizzaBites,84VeggiePizzawithWholeWheatCrust,266WholeWheatPizzaDough,422
PopcornCaramelCorn,41CinnamonApplePopcorn,89FruitandNutPopcorn,88–89RockyRoadPopcornBars,41–42
PoppyseedCookies,437Pork
BeanChalupa,185PorkandChickpeaStir-Fry,260PorkChopandBeanSkillet,189
PotRoastwithRootVegetables,216
Potatoes.SeealsoSweetpotatoesGarlicFriedPotatoes,356HomeFriedPotatoes,358Latkes,120MexicanToppedPotatoes,270PotatoandCarrotBake,348–349PotatoandVegetableHash,359PotatoDumplings,358–359SpicyOven-BakedFrenchFries,357Twice-BakedPotatoes,355–356Two-ToneTwice-BakedPotatoes,354–355
PralineFrenchToast,137Pretzels
Ranch-StylePretzels,38WholeWheatHoneyMustardPretzels,37
PumpkinBananaPumpkinMuffins,138EasyPumpkinCupcakes,461PumpkinCustard,457PumpkinSoup,243PumpkinVegetableSoup,244
QQuesadillas,Vegetable,81Quiche,Spinach,117
RRaisins
BananaRaisinBread,411RaisinBread,410RaisinNutBreakfastBars,156Raisin-GranolaCookies,468
RanchCheeseBall,61RancherBeans,301–302
Ranch-StylePretzels,38Raspberries
Chocolate-RaspberrySmoothie,127RaspberryAlmondMuffins,142RaspberryCobbler,455–456Raspberry-BananaSmoothie,127–128Raspberry-CranberryMold,377
RedBeanDip,25RedVelvetCake,443RefriedBeans,302RibbonFruitMold,452Rice
Black-EyedPeaandRiceSalad,392BrownRiceandBeans,274BrownRiceFritters,316BrownRicePudding,444CranberryRice,458CurriedRiceSalad,331LentilBrownRiceSoup,289MediterraneanRiceSalad,332MexicanRice,316–317PintoBeanandWildRiceSalad,399RiceandBeans,380RiceandCheeseCasserole,318SouthernRicePilaf,318–319Stir-FriedChickenandBrownRice,202TurkeyandWildRiceBake,203TwoBeanandRiceSalad,386WarmRiceSalad,335WildRiceandBarleySalad,387
Ricecooker,500Ricepudding
BrownRicePudding,444CoolRice,444–445
RichGranolaBread,409–410RigatoniwithArtichokeSauce,326
RoastedChickpeas,32RoastedVegetables,348RockyRoadPopcornBars,41–42Rolls
FocacciaRolls,418MultigrainRolls,416–417RyeRolls,417–418WheatDinnerRolls,416
RussianVegetableSoup,290RyeRolls,417–418
SSaladshooter,499Salads
AvocadoandCrabmeatSalad,360BarleySalad,337BeanandArtichokeSalad,390Black-EyedPeaandRiceSalad,392Black-EyedPeaSalad,310–311,391Broccoli,NavyBean,andCashewSalad,394BroccoliandTomatoSalad,361BroccoliCauliflowerSalad,362CabbageFruitSalad,363ChickpeaSalad,311,393ConfettiSalad,394–395CornSalad,364CreamyFruitSalad,488CurriedRiceSalad,331DateAppleWaldorfSalad,365FiestaSalad,366FourBeanSalad,374Grapefruit,Avocado,andSpinachSalad,367HawaiianFruitSalad,450IslandSlaw,371ItalianDinnerSalad,220
ItalianPastaSalad,373ItalianSalad,373–374MarinatedBeanandCornSalad,395–396MarinatedCauliflowerSalad,375MarinatedVegetableSalad,376,396–397MarinatedZucchiniSalad,375–376MediterraneanRiceSalad,332MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanBeefSalad,249MexicanColeSlaw,371MoldedVegetableSalad,372NiçoiseSalad,233OrangeAvocadoSalad,368OvernightLayeredFruitSalad,378Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PeaSalad,314PintoBeanandWildRiceSalad,399Sicilian-StylePastaSalad,333SpinachandBlack-EyedPeaSalad,400SpinachandOrangeSectionSalad,369SpinachandToastedWalnutSalad,400–401SpinachSalad,370TacoSalad,253TortelliniSalad,209TunaandPastaSalad,208TwoBeanandRiceSalad,386VegetableBulgurSalad,334WarmRiceSalad,335WhiteBeanandTunaSalad,193WholeWheatPastaSalad,336WildRiceandBarleySalad,387
SalsaAvocadoSalsa,48ShortcutBlackBeanSalsa,30
SaucesBroccoliPastaSauce,211FreshTomatoMeatSauce,239FruitSauce,125–126SpinachPestoSauce,294
SausageChickenandSausagePie,222–223EasyBreakfastStrata,134FreshTomatoMeatSauce,239ItalianBakedBeans,192ItalianMeatSauce,215ItalianVegetableSoup,286MinestronewithItalianSausage,261SausageandBeanSoup,184SausageandChickpeaSoup,262SausageStuffing,329
Sausagestuffer,499Scallops
LinguinewithScallops,205Scones
CinnamonHoneyScones,105HolidayScones,415OatmealRaisinScones,106WholeGrainScones,107
SeafoodAvocadoandCrabmeatSalad,360ChowderfromtheSea,232LinguinewithScallops,205LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398ShrimpandCornChowder,234TunaandPastaSalad,208TunaTacos,263WholeWheatLinguinewithWhiteClamSauce,206
Seeds,20SenateBeanSoup,179
SesameGreenBeans,343Shepherd’sPiewithCornbreadCrust,218ShortcutBlackBeanSalsa,30ShrimpandCornChowder,234Sicilian-StylePastaSalad,333SkilletNachos,31Slicer,499Slowcookers
about,500SlowCookerSplitPeaSoup,180Slow-CookerChickenCurry,230
SmokedChickenMinestrone,259Smoker,500Smoothies
BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126Chocolate-RaspberrySmoothie,127OatBran-BerrySmoothie,160Raspberry-BananaSmoothie,127–128
S’moreSnackMix,40Snacks
ApricotChews,90BananaBites,58BarbecuedNuts,65CajunPartyMix,38–39CaramelCorn,41CurriedSnackMix,39–40DateChews,71FruitandNutPopcorn,88–89HoneyNuttySnack,70MexicanPinwheels,42–43PartyNutMix,68PecanCrunchSnack,88PizzaPita,85Ranch-StylePretzels,38RockyRoadPopcornBars,41–42
S’moreSnackMix,40SpicyNutMix,67SpicyPecans,66SugaredPecans,69SweetPotatoChips,56TortillaRoll-Ups,43VegetableWrap,55VeggiePizzaBites,84WheatGermCrackers,34–35WholeWheatHoneyMustardPretzels,37
SnowpeasChickenandSnowPeas,223–224
Soups.SeealsoChowders;StewsAsianChickenSoup,221BeanSoupwithDumplings,172BeerVegetableSoup,282Borscht,236ChickenBarleySoup,200ChunkyPeaSoup,277CountryVegetableSoup,278CreamofBroccoliSoup,237CurriedVegetableSoup,279DutchPeaSoup,176Fiber-RichVegetableSoup,280FlorentineSoup,238FruitSoup,449Gazpacho,240GreenPeaSoup,177HarvestSoup,283ItalianChickenSoup,227–228ItalianGardenVegetableSoup,284ItalianLentilSoup,285ItalianVegetableSoup,286LentilandBarleySoup,288LentilBrownRiceSoup,289MexicanBeanandBarleySoup,291
MexicanChickenSoup,258MinestronewithItalianSausage,261MixedBeanSoup,293Old-FashionedVegetableSoup,242PumpkinSoup,243PumpkinVegetableSoup,244RussianVegetableSoup,290SausageandBeanSoup,184SausageandChickpeaSoup,262SenateBeanSoup,179SlowCookerSplitPeaSoup,180SmokedChickenMinestrone,259SpicyBeanSoup,181TomatoVegetableSoup,245TurkeyCarcassSoup,204WhiteBeanSoup,182WinterBeanSoup,183WinterDaySoup,287
SouthernRicePilaf,318–319SouthwesternBeans,303SouthwesternPie,167SouthwesternVegetableStew,251Spaghetti
MexicanSpaghettiPie,250Spices,21SpicyBeanSoup,181SpicyLimas,343–344SpicyNutMix,67SpicyOven-BakedFrenchFries,357SpicyPecans,66SpicyPitaDippers,36–37Spinach
BlackBeanandSpinachBreakfastBurrito,130BulgurCheeseBake,275FlorentineSoup,238Grapefruit,Avocado,andSpinachSalad,367
SpinachandBlack-EyedPeaSalad,400SpinachandOrangeSectionSalad,369SpinachandToastedWalnutSalad,400–401SpinachArtichokeCasserole,352SpinachBalls,50–51SpinachCasserole,349SpinachDip,46SpinachPestoSauce,294SpinachPie,118SpinachQuiche,117SpinachRoll-Ups,80SpinachSalad,370
SplitpeasCholent,175ChunkyPeaSoup,277DutchPeaSoup,176SlowCookerSplitPeaSoup,180SplitPeaSpread,28–29
Spreads.SeeDipsandspreadsSpringformpan,500Squash
BulgurWheatwithSquash,324PintoBeanandSquashStew,178SummerSquashCasserole,352–353
Steamer,500Stews
BeanandBarleyStew,210Beef,Bean,andCabbageStew,248BeefandBarleyStew,195Chili-ChickenStew,256EggplantStew,214IrishStew,217PintoBeanandSquashStew,178SouthwesternVegetableStew,251
Stir-FriedChickenandBrownRice,202Stockpot,500
StrawberriesBananaberryBreakfastShake,128OatBran-BerrySmoothie,160StrawberryRhubarbPieFilling,455Strawberry-RhubarbMuffins,144WholeWheatStrawberry-BananaMuffins,145
Stroganoff,197StuffedArtichokes,83StuffedOranges,385StuffedTomatoes,325Stuffing,330
BetterThanStoveTop,328SausageStuffing,328
SugaredPecans,69SummerSquashCasserole,352–353Sunflowerseeds
OatmealSunflowerBread,406–407SunflowerHoneyWheatBread,403–404WholeWheatSunflowerSeedCookies,437–438
SweetpotatoesCranberryYamBake,340–341StuffedOranges,385SweetPotatoChips,56Twice-BakedSweetPotatoes,354Two-ToneTwice-BakedPotatoes,354–355
TTabbouleh,388TacoCasserole,219TacoSalad,253Terminology,489–495TexasCaviar,29TexasCheeseDip,76TexasCornbreadSkilletMeal,254Tex-MexMeatLoaf,165
ThreeBeanCasserole,169ToastyNutGranola,109Tomatoes
Avocado-StuffedTomatoes,339BroccoliandTomatoSalad,361FreshTomatoMeatSauce,239Gazpacho,240StuffedTomatoes,325TomatoPilaf,317TomatoVegetableSoup,245
TortelliniSalad,209Tortillas
TortillaRoll-Ups,43WholeWheatTortillas,421
TrailBars,473TrailMixCookies,435TropicalTwist,450–451Tuna
LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398TunaandPastaSalad,208TunaTacos,263Tuna-PecanBall,78WhiteBeanandTunaSalad,193
Turbocooker,500–501Turkey
BlackBeanTurkeyChili,173HealthyChili,281MexicanPitas,264Moussaka,228–229Shepherd’sPiewithCornbreadCrust,218TurkeyandWildRiceBake,203TurkeyCarcassSoup,204TurkeyVegetableSauté,231
Twice-BakedPotatoes,355–356Twice-BakedSweetPotatoes,354
TwoBeanandRiceSalad,386Two-BeanPitaPizzas,186Two-ToneTwice-BakedPotatoes,354–355
VVegetables.Seealsospecifictypes
BeerVegetableSoup,282CaribbeanVegetableCurry,276–277ChickpeaandVegetableCasserole,384CountryVegetableSoup,278CurriedVegetableSoup,279FettuccinewithVegetables,269fiberin,19–20Fiber-RichVegetableSoup,280GrilledVegetableStacks,346HarvestSoup,283HarvestVegetableCurry,347ItalianGardenVegetableSoup,284ItalianVegetableSoup,286MarinatedVegetableSalad,376,396–397MarinatedVegetables,52MixedVegetableCasserole,351MoldedVegetableSalad,372NewYorkGoodwichRoll-Ups,79–80Old-FashionedVegetableSoup,242PizzaPrimavera,268PotRoastwithRootVegetables,216PotatoandVegetableHash,359RoastedVegetables,348RussianVegetableSoup,290SouthwesternVegetableStew,251TomatoVegetableSoup,245TurkeyVegetableSauté,231VegetableandHamChowder,235VegetableBulgurSalad,334
VegetableMedley,353VegetablePitaPockets,82VegetableQuesadillas,81VegetableWrap,55VeggieAntipasto,53VeggieBars,86VeggieDippers,47VeggiePizzaBites,84VeggiePizzawithWholeWheatCrust,266ZitiwithVegetables,267
WWafflemaker,501Waffles
OatmealWaffles,100–101WheatWaffles,100
WalnutsCranberryWalnutMold,401SpinachandToastedWalnutSalad,400–401
WarmRiceSalad,335Weightloss,11Weightsandmeasurements,495–496WesternCasserole,198Wheat.SeealsoWholewheat
WheatDinnerRolls,416WheatGermCrackers,34–35WheatWaffles,100
WhitebeansPasta,WhiteBean,andTunaSalad,398WhiteBeanandTunaSalad,193WhiteBeanDip,26WhiteBeanSoup,182
WhiteChocolate-CranberryCookies,436WholeGrainScones,107WholeGrainVeggieFocacciaBread,419
Wholegrains,18.SeealsoGrains;specifictypesWholewheat
100%WholeWheatBread,403BetterThanStoveTop,328OatandWheatCookies,433OnionandGarlicWheatBread,408–409SausageStuffing,328Stuffing,330SunflowerHoneyWheatBread,403–404VeggiePizzawithWholeWheatCrust,266WheatDinnerRolls,416WheatWaffles,100WholeWheatBagels,424WholeWheatBakingMix,426WholeWheatBeerBread,404WholeWheatBiscuits,422–423WholeWheatButtermilkPancakes,97WholeWheatCoffeeCake,111WholeWheatFlatbread,420WholeWheatHoneyMustardPretzels,37WholeWheatLinguinewithWhiteClamSauce,206WholeWheatPastaSalad,336WholeWheatPastawithPesto,327WholeWheatPiecrust,445WholeWheatPizzaDough,422WholeWheatStrawberry-BananaMuffins,145WholeWheatSunflowerSeedCookies,437–438WholeWheatTortillas,421WholeWheat-ChocolateChipCookies,431–432
WildricePintoBeanandWildRiceSalad,399TurkeyandWildRiceBake,203WildRiceandBarleySalad,387
WinterBeanSoup,183WinterDaySoup,287WinterFruitBowl,451
Wok,501
YYams.SeeSweetpotatoes
ZZitiwithVegetables,267Zucchini
MarinatedZucchiniSalad,375–376OrangeZucchiniCake,485–486ZucchiniBars,472ZucchiniCasserole,350ZucchiniCookies,471ZucchiniPancakes,116ZucchiniSticks,51
Text©2009DickLogue
FirstpublishedintheUSAin2009byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915–6101www.fairwindspress.com
Allrightsreserved.Nopartof thisbookmaybereproducedorutilized, inanyform or by any means, electronic or mechanical, without prior permission inwritingfromthepublisher.
131211100912345
ISBN-13:978-1-59233-408-7ISBN-10:1-59233-408-3
Digitaledition:978-1-61673-839-6
Hardcoveredition:978-1-5923-3408-7
LibraryofCongressCataloging-in-PublicationData
Logue,Dick.500highfiberrecipes:fightdiabetes,highcholesterol,highbloodpressure,
irritablebowelsyndrome,andcancerwithdeliciousmealsthatfillyouup-andhelpyoushedpounds!/DickLogue.
p.cm.Includesbibliographicalreferencesandindex.ISBN-13:978-1-59233-408-7(alk.paper)ISBN-10:1-59233-408-3(alk.paper)1.High-fiberdiet–Recipes.I.Title.II.Title:Fivehundredhighfiberrecipes.RM237.6.L642009641.5’63–
dc222009027491
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PrintedandboundinCanada
Theinformationinthisbookisforeducationalpurposesonly.Itisnotintendedto replace the advice of a physician or medical practitioner. Please see yourhealthcareproviderbeforebeginninganynewhealthprogram.