by Guest | Jun 14, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 45 min
Ingredients:
1⁄3 cup dried bulgur
1 cup boiling water
1⁄2 pound (2 cups) Brussels Sprouts
1⁄2 cup dried cranberries
1⁄4 cup nuts, chopped
1⁄4 cup orange juice
4 1⁄2 teaspoons oil
2 Tablespoons vinegar
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
Directions:
- Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.
- Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.
- In a large bowl combine bulgur, Brussels sprout strips, cranberries and nuts.
- In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.
- Refrigerate leftovers within 2 hours.
by Guest | May 31, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)
Directions:
- Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
- In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
- Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | May 23, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley
DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil
Directions:
- In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
- Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
- Refrigerate leftovers within 2 hours.
Notes
Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.
by Guest | May 17, 2019 | Lunch & Snack Recipes, Recipes
Cilantro Lime Tuna Wrap
Recipe & Photo Credit: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 1 hour
Ingredients:
3 Tablespoons lime juice
2 Tablespoons mayonnaise
2 cans (5 ounces each) tuna in water, drained
2⁄3 cup cilantro, chopped and loosely packed
2 green onions or 1/2 teaspoon onion powder
1 cup red bell pepper, diced
1 jalapeno, minced (ribs and seeds removed)
5 medium flour tortillas
1 cup shredded lettuce or 5 small lettuce leaves
Directions:
- Mix lime juice and mayonnaise together in a small bowl. Add tuna, cilantro, onions and peppers and mix until evenly coated.
- Divide tuna mixture between 5 tortillas. Spread to edges.
- Top with lettuce and fold or roll into a wrap.
- Refrigerate leftovers within 2 hours.
by Michelle | Apr 25, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
3 pounds fresh asparagus spears
1 teaspoon oil
dash of salt and pepper
Directions:
- Preheat oven to 400 degrees F.
- Wash asparagus spears and trim off tough ends. Leave whole or cut into shorter lengths
- In a large bowl, toss spears with the oil, salt, and pepper.
- Place spears in a single layer on a large baking sheet. Lining the baking sheet with foil or baking parchment will help with clean-up.
- Roast for 12 to 15 minutes or until the asparagus pieces are lightly browned. Thick spears will take a longer baking time.
- Refrigerate leftovers within 2 hours.
by Michelle | Apr 18, 2019 | Recipes
Banana Pancakes
Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 35 min
Ingredients:
2 eggs
1 1⁄2 cups nonfat or 1% milk
1 Tablespoon sugar
3 Tablespoons oil
2 bananas, mashed
3⁄4 cup whole wheat flour
3⁄4 cup all-purpose flour
2 teaspoons baking powder
Directions
- Beat eggs in medium bowl. Add milk, sugar, oil and bananas and mix well. Add flours and baking powder. Mix gently.
- Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet).
- Spoon 1/4 cup batter onto the griddle for each pancake. Cook until tops are bubbly and pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden brown.
- Refrigerate leftovers within 2 hours.
Notes
- To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
- Top with applesauce, fresh fruit or yogurt.
