Delicious
Dining 10 healthy recipes
Good for You, Flavorful, Too You know you need to eat healthily, and chef and nutritionist Bev Bennett helps make it easy for you with these 10 recipes. You’ll find entrées, salads, a soup and two delicious desserts. Enjoy convenient and creative ideas for simple, tasty meals that will please even the pickiest eaters. All the options are packed with nutrients and are consistent with the dietary recommendations suggested by the American Cancer Society and the American Heart Association, and are appropriate for diabetics, too.
REcipes
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3 Wrapped in Flavor
These Tasty Chicken Wraps With Toasted Corn make an excellent at-home lunch or quick and convenient dinner.
4 Whole-Grain Goodness
This nutty grain plus vege tables makes for a healthy skillet dinner called Couscous & Vegetables.
5 A Hearty Staple
This isn’t your typical beans and rice. Spices and vegetables give Zesty Veggie Red Beans & Rice a twist.
6 Omega-3s for the Heart
Leading experts recommend that you eat fatty fish two or three times a week. Here’s one delicious idea: HeartHealthy Salmon.
7 Soy Good
Kids (and adults, too) will enjoy the colors and flavors in Rainbow Tofu & Veggie Stir-Fry.
8 Lean Protein and More
As a healthy source of low-fat protein, shrimp surpasses its small size and is the basis for this Warm Shrimp Salad.
A Well-Balanced Citrus Salad
9 Sweet and Sour
This summer, savor the light and tangy Well-Balanced Citrus Salad.
10 Fall Harvest
Cook up this delicious and antioxidant-rich meal, Sweet Potato & Pear Soup, to warm you up this fall or winter.
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11 Dessert, Anyone?
Want to satisfy that sweet tooth in a healthy but scrumptious way? Serve this Fruit & Yogurt Salad.
12 Sweet, Fruity Fun
The quick, easy and refreshing dessert: Berry Mango Smoothie. Delicious Dining
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Wrapped in Flavor
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Tasty Chicken Wraps With Toasted Corn Looking for a fresh alternative to the good ol’ chicken and mashed potatoes dinner? This creative entrée includes a twist on the classic meat and features sweet-tasting, long-leafed romaine lettuce, which is high in an antioxidant called lutein that may help stave off age-related blindness.
Makes 4 servings.
Nutritional information per serving: 340 calories, 11 g total fat, 27 g protein, 36 g carbohydrates, 60 mg cholesterol, 450 mg sodium, 6.5 g dietary fiber
Ingredients For toasted corn 2 c. corn kernels, fresh or frozen, thawed 1 ⁄8 tsp. salt 1 ⁄4 tsp. chili powder 1 ⁄8 tsp. ground cumin For chicken wraps 1 small avocado, peeled and diced 1 tsp. lemon juice 3 c. coarsely shredded romaine lettuce, divided 4 (7-inch) flour tortillas 2 c. shredded, cooked chicken breast 4 cherry tomatoes 3 ⁄4 c. mild tomato salsa from a jar, drained of excess liquid 1 tsp. canola oil 2 tsp. red wine vinegar
Directions 1. For toasted corn, spray a large nonstick skillet with cooking spray. Add corn, salt, chili powder and cumin. Cook over medium heat, stirring for 5 to 7 minutes or until corn is lightly browned. Remove from heat. 2. For chicken wraps, sprinkle avocado with lemon juice. Mix avocado with 2 c. lettuce. Divide among 4 plates. Arrange tortillas on work surface. Top each tortilla with 1⁄2 c. chicken. Add 1⁄4 c. remaining lettuce. Pull together sides of tortillas, and close with toothpicks. Add tomato garnish. Arrange on plates. Spoon corn on plates. 3. Combine salsa, oil and vinegar. Drizzle over chicken and lettuce or pass on the side. Delicious Dining
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Whole-Grain Goodness
Couscous & Vegetables
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Enjoy this delectable low-calorie, low-fat vegetable and grain combination. These greens and grains fill you up so you have long-lasting energy. Ingredients 1 Tbsp. grated fresh ginger root 1 small onion, chopped 1 small red bell pepper, cored, seeded and chopped 1 medium sweet potato, peeled and cut into 1⁄2-inch cubes 2 medium carrots, pared and cut into 1⁄2-inch pieces 2 Tbsp. sun-dried tomato, chopped* 1 ⁄2 tsp. hot red pepper sauce or more to taste 1 ⁄2 tsp. ground cinnamon 3 ⁄8 tsp. salt 1 ⁄4 tsp. pepper 1 c. canned garbanzo beans 1 ⁄4 c. raisins 11⁄2 c. vegetable broth, divided 11⁄2 c. green beans in bite-size pieces 3 ⁄4 c. whole-wheat couscous 4 cilantro leaves or sprigs *Use dry, not oil-packed, sun-dried tomatoes. Soak 3 or 4 tomato halves in boiling water for 10 minutes to soften. Drain and chop.
Makes 4 (2-c.) servings.
Nutritional information per serving: 320 calories, 2.5 g total fat, 11.5 g protein, 53 g carbohydrates, 300 mg sodium, 10 g dietary fiber
Directions 1. Spray large nonstick skillet with cooking spray. Add ginger root, onion and bell pepper. Cook over medium heat for 5 minutes, stirring occasionally. Add sweet potato, carrots, tomato, pepper sauce, cinnamon, salt and pepper. Cook over medium heat 1 minute. Add beans, raisins and 1⁄2 c. vegetable broth.
2. Cover skillet, reduce heat to low and simmer 20 to 25 minutes. Add green beans, cover and simmer 5 minutes. Add remaining 1 c. broth. Bring to a boil. Stir in couscous. Cover. Cook over low heat 3 minutes. Remove from heat, keep covered and set aside for 10 minutes. Fluff with fork. Garnish with cilantro. Delicious Dining
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A HEarty Staple
Zesty Veggie Red Beans & Rice This isn’t your regular red beans and rice dish. Spices and vegetables give it a flavorful punch. Traditional meat eaters will be surprised and delighted by the flavor this dish gets from the soy chorizo. Plus, soluble fiber, like that found in the red beans and soy, may help reduce cholesterol levels. Ingredients 1 garlic clove, minced 1 large green bell pepper, cored, seeded and diced 1 large onion, chopped 1 ⁄4 tsp. salt 1 ⁄8 tsp. pepper 1 ⁄4 tsp. crushed dried oregano 1 bay leaf 1 ⁄8 tsp. crushed red pepper flakes or to taste 1 ⁄2 tsp. chili powder 6 oz. vegetarian soy chorizo (2 links), sliced 1⁄2-inch thick* 1 (15-oz.) can red beans, drained and rinsed 1 c. diced, reduced-sodium canned tomatoes 11⁄3 c. water 2 ⁄3 c. long-grain rice *If desired, substitute chicken-based andouille or chorizo sausage for soy chorizo. You’ll get slightly less total fat and about the same amount of calories, but 30 mg of cholesterol per serving not in the original dish.
Makes 4 (11⁄2-c.) servings.
Nutritional information per serving: 230 calories, 6 g total fat, 12.5 g protein, 35 g carbohydrates, 560 mg sodium, 5 g dietary fiber
Directions 1. Spray a large nonstick skillet with cooking spray. Add garlic, bell pepper and onion. Cook over medium-high heat for 5 minutes or until onion is translucent, stirring frequently. Add salt, pepper, oregano, bay leaf, crushed red pepper flakes and chili powder. Stir well.
Vegetarian favorite
2. Add chorizo, beans, tomatoes and water. Bring to a boil. Stir in rice. Reduce heat to low, cover and simmer 30 to 35 minutes or until rice is tender and liquid is absorbed. Discard bay leaf before serving. Delicious Dining
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A Dose of Omega-3s
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Heart-Healthy Salmon Two things make sense: staying smart and eating salmon. Why? Because, now, the latter may be a solution to the former. Recent studies show that eating fatty fish, which is rich in omega-3 fatty acids, helps prevent memory loss as you age. This tasty salmon and sautéed tomato dish will provide a tasty dish that is full of nutrients.
Ingredients 2 (4-oz.) salmon fillets, cut about 3 ⁄4-inch thick 1 Tbsp. olive oil, divided 4 tsp. minced chives, divided 1 shallot, thinly sliced 2 c. cherry tomatoes, halved 1 ⁄4 tsp. salt, divided 1 ⁄4 tsp. pepper, divided 1 Tbsp. finely chopped fresh basil 1 ⁄2 small red and 1⁄2 small yellow bell pepper, roasted or grilled, cut into thin strips 1 c. mixed baby greens 2 lemon wedges, optional Directions 1. Brush each salmon fillet with 1 ⁄2 tsp. oil. Sprinkle each fillet with 1 ⁄2 tsp. chives. Set aside 30 minutes. Wipe off chives.
Makes 2 (4-oz. salmon, 11⁄2-c. vegetables) servings.
Nutritional information per serving: 285 calories, 13.5 g total fat, 33 g protein, 13 g carbohydrates, 44 mg cholesterol, 350 mg sodium and 3.5 g dietary fiber
2. Meanwhile, heat 1 tsp. oil in large nonstick skillet. Add shallot and tomatoes. Sprinkle on 1⁄8 tsp. each salt and pepper. Cook over mediumhigh heat for 2 to 3 minutes or until tomatoes are pulpy. Stir in basil. Spoon tomato mixture onto deep serving plate. Set aside.
3. For indoor cooking, wipe out nonstick skillet. Heat remaining 1 tsp. oil over medium-high heat. Season salmon with remaining 1 ⁄8 tsp. each salt and pepper. Add salmon to skillet, skin-side down. Cook for 4 to 5 minutes per side or until cooked through to center. Remove from skillet. For grilling, brush grid lightly with 1 ⁄2 tsp. oil; preheat grill. Brush salmon lightly with remaining 1⁄2 tsp. oil and season with remaining 1⁄8 tsp. each salt and pepper. Grill salmon starting skin-side down over medium-high heat, 4 to 5 minutes per side or until cooked through. 4. To assemble, arrange salmon over tomatoes. Sprinkle remaining chives over salmon and tomatoes. Place pepper strips over salmon. Place baby greens on plate. Garnish with lemon wedges.
Delicious Dining
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Soy Good
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Rainbow Tofu & Veggie Stir-Fry Kids will enjoy counting the colors and multiple flavors in this low-fat, tasty tofu mix. Substituting tofu for a meat entrée makes for a fun and diverse heart-healthy diet. For a dipping sauce, try mixing lime juice and soy sauce. Ingredients 1 (14-oz.) package extra-firm tofu, well-drained 1 Tbsp. canola oil 1 medium carrot, trimmed and thinly sliced on diagonal 1 lb. asparagus, trimmed and cut into 11⁄2-inch pieces on diagonal 1 medium yellow squash, trimmed and thinly sliced on diagonal or 1 (8-oz.) can bamboo shoots, drained and rinsed* 1 medium red bell pepper, cored, seeded and cut into thin strips
1 large shallot, minced 1 garlic clove, minced 1 Tbsp. grated fresh ginger root 1 medium serrano, red jalapeño or chili of choice, cored, seeded and minced 1 tsp. cornstarch 1 ⁄2 c. vegetable broth 3 Tbsp. reduced-sodium soy sauce 1 tsp. black sesame seeds 1 tsp. sesame seeds 2 c. cooked brown rice *If yellow squash isn’t a family favorite, use bamboo shoots instead.
Makes 4 (2-c.) servings.
Nutritional information per serving (using squash, without dipping sauce): 288 calories, 9.5 g total fat, 15 g protein, 33 g carbohydrates, 588 mg sodium, 5 g dietary fiber
Directions 1. Cut tofu into 1⁄2-inch dice. Set aside on a plate. Heat oil in wok over high heat. Add carrot, asparagus, squash and bell pepper. Stir-fry for 5 minutes or until crisp but tender. Remove vegetables. 2. Add shallot, garlic, ginger root and chili to wok. Stir-fry for 30 seconds. Stir cornstarch, broth and soy sauce together in a cup. Pour into wok. Stir for 30 seconds to thicken. Return vegetables to wok. Stir-fry for 30 seconds to heat through. Discard any liquid from tofu, then gently add tofu to vegetables and heat through. Sprinkle with sesame seeds. Serve over brown rice.
Delicious Dining
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Lean Protein and More
Lean, low-fat protein and tasty veggies Directions 1. Drain any liquid from shrimp. Place shrimp in a bowl and toss with chili powder. Set aside while preparing rice and green beans.
Warm Shrimp Salad As a healthy source of lean, low-fat protein, shrimp surely surpasses its small size. The small but powerful seafood in this warm and flavorful salad will fill you up and refuel your muscles. Salad makes 3 (11⁄2-c.) servings.
Nutritional information per serving: 64 calories, 6 g total fat, 1 g carbohydrates, 110 mg sodium
Dressing makes 3 (1 Tbsp. plus 1 tsp.) servings.
Nutritional information per serving: 215 calories, 2.5 g total fat, 17 g protein, 30.5 g carbohydrates, 150 mg cholesterol, 330 mg sodium, 2 g dietary fiber
Ingredients For salad 1 (12-oz.) package frozen, peeled, cooked baby shrimp, thawed 1 ⁄8 tsp. chili powder 1 ⁄2 tsp. salt, divided 1 ⁄2 c. long-grain rice 2 c. (11⁄2-inch long pieces) green beans 1 tsp. olive oil 1 garlic clove, minced 1 ⁄4 c. chopped scallions Lemon-dill dressing (ingredients and directions follow) For lemon-dill dressing 11⁄2 tsp. fresh lemon juice 11⁄2 Tbsp. chicken broth 1 ⁄8 tsp. salt 1 ⁄8 tsp. pepper 11⁄2 Tbsp. olive oil 11⁄2 tsp. fresh dill weed, minced
2. Combine 1⁄4 tsp. salt and 1 c. water in small pot. Bring to boil. Stir in rice. Reduce heat to low, then cover and simmer 20 minutes, or until the rice is tender and the water has absorbed. Set aside. Fill medium pot with 1 inch water. Add 1 ⁄4 tsp. salt and bring to boil. Add green beans. Cook for 2 minutes. Drain and set aside. 3. Heat oil in large skillet over medium heat. Add garlic, shrimp and green beans. Cook for 7 to 9 minutes, stirring frequently, or until green beans are tender. Increase heat to high for 1 minute and cook off excess liquid in skillet. Add scallions and toss. 4. To assemble dish, spoon rice into large shallow bowl. Top with shrimp and green bean mixture. Serve lemon-dill dressing on the side. 5. For dressing, combine lemon juice, broth, salt and pepper in a cup. Stir well to dissolve salt. Stir in oil and dill weed. Delicious Dining
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Sweet and Sour
High in antioxidants
A Well-Balanced Citrus Salad A sour salad doesn’t sound so appetizing. But with a bountiful blend of oranges and grapefruit, this one is enough to make any prince or princess pucker up. Also, citrus fruits are high in antioxidants that may help reduce your risk of heart disease.
Ingredients 1 small navel orange 1 small pink grapefruit 4 c. bagged salad mixed baby greens 1 small red onion, thinly sliced 1 ⁄4 c. orange juice 11⁄2 tsp. orange marmalade, preferably reduced-sugar 1 1 ⁄2 tsp. canola oil 1 ⁄8 tsp. each salt and pepper Makes 4 (11⁄2-c.) servings.
Nutritional information per serving: 95 calories, 2 g total fat, 2 g protein, 18.5 g carbohydrates, 75 mg sodium, 1.5 g dietary fiber
Directions 1. Peel orange and grapefruit and separate into segments. Cut each segment into bite-size pieces and place in large salad bowl. Add greens and onion slices and toss gently, but well. 2. Combine orange juice and marmalade in a cup. Stir to dissolve marmalade. Add oil, salt and pepper. Pour over salad just before serving. Toss gently, but well.
Delicious Dining
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Fall Harvest
Sweet Potato & Pear Soup Savor a heart-warming, hearthealthy entrée with this sweet soup. Fat-free, full of vitamins A and C, and an excellent source of fiber, the dish is perfect for a rainy day, a sick day or any kind of day.
Surprisingly sweet soup
Ingredients 1 large sweet potato, peeled and cut into 1-inch chunks 2 medium ripe pears, peeled, cored and cut into 1-inch chunks 1 small red onion, trimmed and cut into 1-inch chunks 3 ⁄4 c. evaporated, nonfat milk 1 ⁄2 tsp. fresh thyme leaves, chopped or 1⁄4 tsp. crushed, dried thyme 1 ⁄4 tsp. crushed red pepper flakes 1 ⁄4 tsp. salt 1 ⁄8 tsp. pepper 2 c. reduced-sodium chicken broth 1 ⁄4 c. fat-free yogurt, preferably Greek-style Fresh thyme sprigs for garnish, optional
Directions 1. Preheat oven to 400 degrees. Place sweet potato, pears and onion in a nonstick roasting pan. Spray vegetables and pear with nonstick cooking spray. Toss. Roast for 50 minutes or until fork tender. Remove from oven.
Makes 4 (1-c.) servings.
3. Spoon soup into 4 bowls. Top each serving with 1 Tbsp. of yogurt. Garnish with thyme sprigs.
Nutritional information per serving: 190 calories, 0.5 g total fat, 7 g protein, 45 g carbohydrates, 430 mg sodium, 5.5 g dietary fiber
2. Place vegetables and pears in large pot. Add evaporated milk. Purée using an immersion blender. (If desired, purée vegetables with milk in a free-standing blender, in batches if necessary.) Pour purée into large pot. Add thyme, red pepper flakes, salt, pepper and chicken broth to pot. Simmer for 10 minutes, stirring occasionally.
Delicious Dining
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A Healthy Dessert
Fruit & Yogurt Salad Your tummy and sweet tooth will thank you for this one: a refreshing blend of tangy yogurt, tossed fruit and tempting baked coconut. Choose yogurt made with live cultures to promote a healthy digestive system. It makes for a healthy sweet treat.
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Ingredients 1 Tbsp. shredded unsweetened coconut 1 c. fat-free plain yogurt, preferably Greek-style 1 ⁄2 tsp. vanilla extract 2 Tbsp. honey 1 medium banana, sliced 1⁄2-inch thick 1 c. sliced fresh strawberries Makes 2 (11⁄4-c.) servings.
Nutritional information per serving: 220 calories, 2 g total fat, 8 g protein, 45 g carbohydrates, 2.5 mg cholesterol, 104 mg sodium, 3 g dietary fiber
Directions 1. Preheat oven to 325 degrees. Spread coconut on small baking sheet. Bake for 5 to 7 minutes or until lightly browned. Remove from baking sheet and set aside. 2. Stir yogurt, vanilla and honey together in a bowl. Divide banana and strawberries between two bowls. Top each with half of the yogurt mixture. Sprinkle each serving with half of the coconut.
Delicious Dining
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Summer Fun
Refreshing meal in a glass or healthy dessert
Berry Mango Smoothie Mix fresh berries and soy for a refreshing fruit smoothie. If you like, replace the strawberries with blueberries and the soy milk with fat-free milk. Use it as a minimeal, a refreshing snack or a delicious dessert. Ingredients 3 c. sliced fresh strawberries 1 c. frozen mango chunks 21⁄2 Tbsp. honey 3 ⁄4 c. soft tofu 1 c. plain soy milk 2 tsp. fresh lemon juice Directions Place strawberries and mango in blender. Add honey, tofu and soy milk. Purée. Add lemon juice and purée for 10 seconds. Makes 3 (11⁄4-c.) servings.
Nutritional information per serving: 220 calories, 5 g total fat, 9 g protein, 38 g carbohydrates, 61 mg sodium, 5.5 g dietary fiber
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