Previous Recipes

Chickpea Patties With Mango Chutney

Serves 4;Serving size: 1 patty
Prep time: 20 minutes
Cook time: 14 minutes

Malaysian Shrimp w/Pineapple

Ingrediants:

  • 2 tsp. olive oil
  • 1 small onion, diced
  • 3 Tbsp. minced celery
  • 2 Tbsp. minced red bell pepper
  • 2 Tbsp. minced parsley
  • 2 garlic cloves, minced
  • 2 tsp. curry powder
  • ¼ tsp. ground cumin
  • Pinch cayenne
  • Salt and fresh-ground black pepper to taste
  • 2 cups chickpeas, drained and rinsed
  • 1½ cups panko bread crumbs
  • 4 whole-grain buns, toasted (optional, not included in nutritional analysis) 
  • ½ cup mango chutney
  • 4 thin tomato slices
  • 4 lettuce leaves

Directions:

1. Heat the oil in a skillet over medium heat. Add the onion, and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and salt and pepper, and remove from the heat.
2. Puree the chickpeas in a food processor or blender, adding a little water if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture and bread crumbs, and mix well. Adjust the seasonings with additional salt and pepper if necessary.
3. Form the mixture into 4 patties. Coat a heavy skillet (preferably cast iron) with cooking spray, and warm over medium-high heat. Add the patties and brown for about 5 to 6 minutes per side. Serve the patties (with or without the buns) with mango chutney, tomato, and lettuce leaves.

 

Nutrition Information
Nutrition facts 
Carbohydrate exchanges 4.5
Lean meat exchanges 1
Amount per serving 
Calories 370
    Calories From Fat 45
Total Fat 5 g
    Saturated Fat 0.6 g
    Trans Fat 0 g
Cholesterol 0 mg
Sodium 515 mg (without added salt)
Total Carbohydrate 72 g
    Dietary Fiber 8 g
    Sugars 25 g
Protein 10 g

Malaysian Shrimp w/Pineapple

Serves 4;Serving size: 1 cup
Prep time: 25 minutes
Cook time: 18 minutes

Malaysian Shrimp w/Pineapple

Ingridiants:

  • 2 tsp canola oil
  • 1 onion, thinly sliced
  • 3 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • 1/8 to 1/4 tsp red pepper flakes
  • 2 Tbsp lite soy sauce
  • 1 tsp brown sugar
  • 1/3 cup lite coconut milk
  • 1 lb large shrimp, peeled and deveined
  • 2 cups fresh pineapple chunks
  • 2 scallions, thinly sliced

Directions:

In a wok or a deep heavy pan, warm the oil over medium-high heat. Add the onions and garlic, and stir-fry for about 5 minutes until onions begin to soften. Add the cumin, turmeric, coriander, and red pepper flakes. Stir-fry for 2 minutes.

Combine the soy sauce, brown sugar, and coconut milk. Add to the wok, lower the heat, cover, and simmer for 5 minutes.

Add the shrimp into the sauce. Simmer uncovered for 3 to 4 minutes until shrimp are almost cooked through. Add the pineapple and scallions, and cook 1 minute.

 

Nutrition Information
1 Fruit
1 Vegetable
2 Lean Meat
1/2 Fat

Calories 190
    Calories From Fat 40
Total Fat 4.5 g
    Saturated Fat 1.1 g
    Trans Fat 0 g
Cholesterol 160 mg
Sodium 485 mg
Total Carbohydrate 21 g
    Dietary Fiber 2 g
    Sugars 13 g
Protein 19 g

Easy Bean Tostadas:

Servings 4 (1 tostada each)
Carbs per serving: 33g
PREP 10 minutes BAKE 8 minutes

Fat Free Cabbage Carrot Coleslaw

Ingridiants:

  • 4 packaged tostada shells
  • 1 16 oz can of refried vegetarian beans
  • ½ cup of shredded cheddar jack cheese mixture
  • ½ cup of cilantro
  • 1 cup of chopped tomato
  • 1½ cup of shredded lettuce
  • ½ cup of salsa
  • Sour Cream (optional)
  • Lime wedges (optional)

Directions:

Preheat oven to 350º, then pop the tostadas in the oven for about three minutes or until warm, then remove from oven.

Combine beans and salsa in a medium bowl and divide mixture among tostada shells, spreading evenly. Top with cheese.

Pop the tostadas’ back in the oven for about 5 minutes or until cheese is melted.

Top the tostadas with tomato, lettuce, cilantro, and salsa. Add sour cream (a small dollop) and squeeze fresh lime over the tostadas.

 

Per Serving: 230 cal., 7 g total fat, 10mg chol., 660 mg sodium, 40 g carb., 10 g protein.

Easy Bean Tostadas are low in sugar, and high in fiber and Vitamin C.

 

 

Fat Free Cabbage Carrot Coleslaw:

(makes 6 servings)

Fat Free Cabbage Carrot Coleslaw

Ingridiants:

  • 1/3 cup white wine vinegar
  • 1 to 2 tablespoons sugar (optional)
  • 1 clove garlic, finely chopped
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon dried oregano
  • 1/8 teaspoon dry mustard
  • 4 cups finely shredded green and red cabbage
  • 2 cups shredded carrots
  • 1 cup thinly sliced green onions
  • Salt and pepper to taste

Directions:

In a large bowl, whisk together vinegar, sugar, garlic, cumin, oregano and mustard just until sugar is dissolved.

Add cabbage, carrots, green onions, salt and pepper and toss gently to combine. Cover and chill for at least 4 hours before serving.

 

Per Serving: 50 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 230mg sodium, 12g total carbohydrate (3g dietary fiber, 7g sugar), 1g protein

Exchanges: about 4oz/116g-wt.

 

 

Bruschetta Eggplant:

(makes 8 servings)

Ingridiants:

Directions:

Preheat the oven to 400 degrees F. Lightly spray a medium, non-stick baking sheet with olive oil spray.

Place the eggplant in a single layer on the baking sheet so the cubes don't touch. Mist the eggplant with olive oil spray, sprinkle on the garlic powder.

Bake for 7 to 10 minutes, flip and bake for an additional 7-10 minutes, or until eggplant is tender when tested with a fork.

In a large serving bowl, combine the tomatoes, green onion, garlic, and basil. Add the eggplant. Season with salt and pepper. Toss gently to mix, serve immediately.

 

Per Serving: 81.4 Calories 18.9 g Total Carbs, 10.8 g Dietary Fiber, 7.9 g Sugars, 0.7 g, Total Fat, 778 mg Potassium, 3.4 g Protein, 7.7 mg Sodium

Exchanges: 3 1/4 Vegetable

 

 

Baked Halibut with Mustard Crumbs:

(makes 4 servings)

Ingridiants:

  • butter-flavored cooking spray
  • 1 1/4 pounds (675 g) halibut steaks, 1 inch (2.5 cm)thick, cut into 4 equal serving pieces
  • 1 tablespoon (15 ml) fresh lemon juice
  • salt (optional) and freshly ground pepper to taste
  • 1 cup fresh bread crumbs
  • 1 tablespoon (15 ml) reduced-fat margarine, melted
  • 2 teaspoons (10 ml) Dijon mustard
  • 1/4 cup (59 ml) minced red onion
  • 1 tablespoon (15 ml) minced fresh parsley
  • 1/4 cup (59 ml) dry white wine or fat-free low-sodium canned chicken broth

Directions:

Preheat oven to 400°F (205°C). Lightly spray a baking dish large enough to hold fish in a single layer with cooking spray.

Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper.

In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.

Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.

Per serving: 236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium

Exchanges: 4 lean meat, 1/2 carbohydrate (1/2 bread/starch)

 

 

Spinach, Mushroom & Anchovy Salad:

Anchovies are one of the best sources of omega 3 fatty acids AND they're low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

Ingridiants:

  • 6 cups spinach leaves, loosely packed
  • 1 2 oz can anchovies in oil
  • 10-12 small mushrooms
  • Juice of 1 lemon

Directions:

Wash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.
http://1stholistic.com/Recipes/A2005/recipe_who-says-vegetables-have-to-be-boring.htm