Exotic in taste, but easy to make
by Kathy Everleth
From: Prevention.com
From Eat Up, Slim Down Annual Recipes 2004
"Decadent taste and texture! Except for assembly, everything can
be made in advance, and can await you at the end of a long day."
–Jacquelynn Novak, Loveland, Ohio
Prep Time: 15 minutes
Cook Time: 9 minutes
1/4 cup balsamic vinegar
1/4 cup orange juice
5-6 spears asparagus
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Enjoy these quick, easy tacos tonight!
From: Prevention.com
by Regina Ragone, RD
Prep Time: 10 minutes
Cooking Time: 5 minutes
1 firm, ripe avocado, peeled, pitted, and chopped
1 cup canned sweet corn kernels, rinsed and drained
1 cup cherry tomatoes, halved
1 Tbsp lime juice
1 pkg (12 count) corn taco shells
1 pkg (1.25 oz) reduced-sodium taco seasoning mix
12 oz cooked boneless, skinless turkey breast, sliced into thin strips
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From: Dr. Weil
Managing diabetes mindfully means more than just a careful monitoring
of blood sugar levels, it means making prudent choices in your diet
as well. A healthy diet is especially important in addressing the
risk factors of common diseases associated with diabetes, such as
heart disease, high blood pressure and stroke. Work with your
physician and a dietician to create a meal plan that best suits
your needs. Research has shown that several nutritional elements
may be helpful in managing diabetes-related issues:
* Incorporate magnesium-rich foods such as spinach, tofu,
almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
* Increase intake of foods rich in omega-3 fatty acids,
such as cold-water oily fish, fish-oil supplements, walnuts
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Dietitian’s tip: All parts of the fennel bulb are edible. Chop and
sprinkle the feather-like leaves over the stew for added flavor and
garnish.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
SERVES 6
3 Tbsp all-purpose (plain) flour
1 lb boneless lean beef stew meat, trimmed of visible fat and
cut into 1 1/2-inch cubes
2 Tbsp olive oil or canola oil
1/2 fennel bulb, trimmed and thinly sliced vertically
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Crab Stuffed Roast of Pork
3 lbs. pork leg outside round roast, boneless
2 tbsps. butter or margarine
1/4 cup each chopped onion and celery
1 clove garlic, minced
1 cup diced crab flakes
1/2 cup soft bread crumbs
1 tbsp. chopped fresh dill, or to taste
1 tsp. oil
salt and pepper
1/4 tsp. cayenne pepper
1/2 cup 1% or 2% plain yogourt
2 tbsps. chopped parsley
2 tsps. minced onion
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Dietitian’s tip: A staple in homes all over Ireland, this hearty
round wheat bread is a snap to make. It’s typically cut into
wedges and served with jam for the morning meal. Don’t forget to
cut an X into the top of the dough.
Makes 24 slices
2 cups whole-wheat (wholemeal) flour
1 1/2 cups all-purpose (plain) flour, plus extra for kneading
and dusting
1/2 cup wheat germ
2 tsp baking soda (bicarbonate of soda)
1/4 tsp salt
2 cups low-fat buttermilk
1 egg, lightly beaten
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Luck of the Irish Soup
Think green, think cabbage, and think healthy this St. Patrick’s Day.
Serve up a little luck o’ the Irish with this updated version of a
hearty, healthy cabbage soup. Cabbage has always had a place at an
Irish table on St. Patrick’s Day, as it should. Cabbage is full of
phytochemicals, fiber and vitamins C and A, giving it the power to
help protect against cancer. This soup is a great way to start off
any meal.
Creamy Irish Soup
1 1-lb. cabbage, cored and quartered
Boiling water
1 tsp canola oil
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Coriander Pepper Marinade
2 crushed garlic cloves
1 tbsp. crushed coriander seeds
1 tbsp. coarsely ground black pepper
1 tbsp. brown sugar
3 tbsps. soy sauce
Combine all ingredients and mix well.
Makes 1/3 cup.
Calories 20, Fat 0 g, Cholesterol 0 mg, Sodium 400 mg, Carbohydrate 4 g, Fiber 1
g, Protein 1 g.
Points 0.
Carribean Orange Roughy
1 cup chicken broth
8 green onions, sliced on diagonal
1/2 red bell pepper, sliced into thin strips
1/2 yellow bell pepper, sliced into thin strips
4 slices lime
1 tablespoon fresh cilantro, minced
1/4 teaspoon curry powder
4 (4-ounce) orange roughy fillets
In a large nonstick skillet, combine first 7 ingredients.
Cover and bring to a boil.
Carefully add orange roughy.
Reduce heat to medium-low; cover and gently simmer 5 to 6 minutes, or until
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Orange Pecan Cream Cheese
1/3 cup pecans, finely chopped
8 ounces cream cheese, softened
2 tablespoons freshly squeezed orange juice
2 tablespoons grated orange peel
Combine above ingredients; beat until smooth and of spreading consistency.
Refrigerate until ready to use.
Great on cracker, melba toast, bagels.
Makes 20 + servings.
Calories70, Fat 7g, Cholesterol 15mg, Sodium 40mg, Carbohydrates 1g, Protein 1g.