by Guest | Jul 9, 2020 | Eat Well, Recipes
By Roberta Duyff, MS, RD, FAND
Source: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide
Published February 24, 2017
In Mexico, thinly-sliced jicama (pronounced HEE-kah-mah) sprinkled with fresh lime juice and salt, makes a quick, crisp, finger-food snack, and a great inspiration for this refreshing main dish salad. Marinated with south-of-the-border flavors, jicama, cucumber and bell pepper, tossed with shrimp — a seafood favorite from the Gulf coast — transforms into a colorful, nutrient-rich main dish salad.
Ingredients
1 small jicama (about ¾ pound), peeled, cut in 2-inch matchsticks
1 small unwaxed cucumber, unpeeled, halved lengthwise, seeds removed, thinly sliced
½ medium red bell pepper, seeds removed, cut in 2-inch matchsticks
½ small red onion, thinly sliced
¼ cup finely-chopped fresh cilantro or parsley leaves
1½ pound large or jumbo shrimp, steamed, peeled (deveined, if desired)
8 cups shredded leaf lettuce
Lime wedges, for garnish
Dressing
Juice from 2 limes
1 tablespoon honey
1 teaspoon lime peel, grated
1 clove garlic, minced
¼ teaspoon red pepper flakes
Salt to taste
¼ cup canola oil
Directions
Before you begin: Wash your hands.
- Combine the jicama, cucumber, bell pepper, onion and cilantro or parsley in a medium bowl; gently mix. Add the shrimp.
- To make the dressing, combine the lime juice, honey, lime peel, garlic, red pepper flakes and salt in a small bowl; mix together. Add the oil; whisk well to blend the ingredients.
- Pour the dressing over the vegetable-shrimp mixture; toss gently to coat the ingredients.
- Cover. Refrigerate for 1 to 2 hours to marinate and blend the flavors.
- Arrange the salad over lettuce. Garnish with lime wedges.
Nutrition Information
Serves 8
Calories: 260; Calories from fat: 100; Total fat: 11g; Saturated fat: 1g; Trans fat: 0g; Cholesterol: 170mg; Sodium: 200mg; Total carbohydrate: 16g; Dietary fiber: 5g; Sugars: 7g; Protein: 25g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
Photo Credit: Rebecca Clyde, MS, RDN, CD
by Guest | Jun 25, 2020 | Recipes
Photo & Recipe Source: FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 20 minutes
Ingredients:
3 cups grapes, cut in half or quarters
3 cups sliced cucumber
1⁄4 cup thinly sliced green onion
DRESSING
1⁄4 cup vinegar
1 teaspoon oil
2 teaspoons brown sugar
3⁄4 teaspoon salt
1⁄4 teaspoon hot sauce, optional
Directions:
- Place the grapes, cucumber and green onion in a medium bowl.
- In a small bowl or jar with a tight lid, mix or shake together the dressing ingredients and hot sauce, if using.
- Pour over grapes and cucumbers and stir until mixed.
- Refrigerate leftovers within 2 hours.
by Guest | Jun 18, 2020 | Recipes
Recipe courtesy of National Dairy Council Ambassador Andrew Dole, MS, RDN, CSSD, CEC, USAT
Photo source: Dairygood.org
Try this tasty twist instead of tartar sauce on fish, crab cakes, sandwiches and even fried green tomatoes.
Ingredients:
1 cup 2% or whole fat plain Greek yogurt
1 teaspoon sweet paprika
1 tablespoon finely chopped flat leaf parsley
1 lemon juiced (about 1 tablespoon)
2 tablespoons Dijon mustard
2 teaspoons Tabasco or red-hot sauce
1 small clove garlic, crushed and minced
1 tablespoon capers, rough chopped
1/4 teaspoon kosher salt
Dash of Worcestershire sauce
Pinch black pepper
Directions:
Combine all ingredients into food processor or large bowl. Mix well.
Cover tightly. Refrigerate for 1 hour minimum. Best flavor achieved if chilled over-night.
by Michelle | Jun 11, 2020 | Recipes
Recipe & Photo Source: Foodhero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 5 minutes
Ingredients:
4 bell peppers
1⁄2 medium onion
2 1⁄2 Tablespoons vinegar
1 Tablespoon oil
1⁄8 teaspoon salt and pepper
Directions:
- Wash bell peppers and remove tops and seeds. Cut into ¼-inch thick strips. Peel onion and slice into thin strips.
- In a large mixing bowl, stir together vinegar, oil, salt and pepper. Add bell pepper and onion and gently stir to coat. Cover and refrigerate for 30 minutes before serving.
- Refrigerate leftovers within 2 hours.
by Guest | May 15, 2020 | Recipes
This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack.
Serves 4
INGREDIENTS
2 tablespoons Dijon mustard
2 tablespoons cider vinegar
¼ teaspoon salt
1 teaspoon sugar
¼ teaspoon black pepper
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
¼ cup red onion, minced
½ cup celery, sliced
2 15-ounce can 50% less sodium beans (garbanzo, kidney or black), drained and rinsed
4 ounces smoked Cheddar cheese, cut into ¼ inch cubes
INSTRUCTIONS
In a large bowl combine Dijon mustard, cider vinegar, salt, sugar, black pepper and olive oil: whisk until well mixed.
Add remaining ingredients to large bowl with vinaigrette and mix until evenly coated. Serve chilled or at room temperature.
NUTRITIONAL FACTS
Per serving: 240 Calories, 11 g total fat, 4 g saturated fat, 310 mg sodium, 23 g carbohydrates, 8 g fiber, 12 g protein, 192 mg calcium
by Guest | Apr 30, 2020 | Recipes
Number of servings: 6
Time for preparation (including preparation and cooking): 5 min
Ingredients:
1⁄4 cup low-fat mayonnaise
1⁄2 cup low-fat buttermilk
1 teaspoon dried parsley
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon each salt and pepper
Directions:
-
Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve.
-
Refrigerate leftovers within 2 hours.
Notes
-
For a thinner dressing, add an extra 2 to 3 tablespoons of low-fat buttermilk.
