Curried Cashew, Pear, and Grape Salad

This is soooo good! You can put less dressing on to make it a bit lighter.

http://allrecipes.com/recipe/curried-cashew-pear-and-grape-salad/detail.aspx

Hearty Bean and Pasta Stew

Hands-on - 20 min. Simmer - 12 min. Serves 12

Have you always thought beans required some sort of meat for flavoring?

This recipe is a good example of how beans can taste great without meat. You must try this!

2 med onions

1 green bell pepper, seeded

2 T olive oil

1 tsp minced garlic (2 cloves)

1 can (14½ oz) diced tomatoes

1 can (14½ oz ) chicken broth

4 cups vegetable juice

2 cups water

1 can (15 oz) each pinto beans, garbanzo

beans and kidney beans

2 T low-sodium chicken bouillon

1 T dried oregano

2 tsp dried basil

1/4 tsp red pepper flakes (opt)

25 grinds fresh ground pepper

2 cups whole-wheat small pasta shells,

macaroni or corkscrews, dry

12 T reduced-fat shredded

mozzarella cheese

12 tsp grated Parmesan cheese

Chop onion and pepper into pieces.

Heat oil in a large nonstick pot. Add onion,pepper, and garlic.

Sauté for 3 minutes on medium heat.

Add broth, vegetable juice, diced tomatoes, and water to pot.
 Open cans of beans. Rinse and drain in colander. Add to pot.

Add  seasonings and bouillon, mix thoroughly. Bring pot to a boil.

Add  pasta to pot. Set timer for 12 minutes.

Sprinkle 1 T mozzarella and 1 tsp Parmesan cheese

on top of individual servings.

 

Nutrition information for 1 cup serving with mozzarella and Parmesan

300 calories

15% calories from fat

5 g fat

1 g trans. fat

9 g fiber

4 mg cholesterol

480 mg sodium

15 g protein

52 g carbohydrates

10 g sugars

This dish will

keep in the

refrigerator for

up to 5 days

and also

freezes

Asian Turkey Lettuce Wraps

These are from my friend Sarah:

1 pound Honeysuckle White Ground Turkey Breast
1 teaspoon vegetable oil
1 red or green bell pepper, diced 
1/2 cup green onions, sliced
1 1/2 tablespoons ginger root, finely grated
3 cloves garlic, minced
1 tablespoon soy sauce
1/2 teaspoon red pepper flakes
1/3 cup hoisin sauce
1/4 cup sliced almonds, toasted 

8 iceberg lettuce leaves, washed, dried, chilled

Sauté bell pepper in vegetable oil for two minutes.

Add turkey, green onions, ginger, red pepper flakes and garlic. Stir while cooking for 5 minutes, until turkey is no longer pink.
Add soy sauce and hoisin sauce.

Heat thoroughly for one minute.
Place 1/8th of turkey mixture into each lettuce leaf. Roll up tightly and serve immediately.

(8 servings) Per Serving- Calories: 118; Total Fat: 3 g;

Carbs: 9g; Protein: 15 g

Grilled Chile-Lime Shrimp

From Better Homes and Gardens

1 tsp finely shredded lime peel
juice of 1 lime
1 jalapeno finely minced
1 Tbs. minced garlic
2 Tbs. soy sauce
3 Tbs. olive oil
1 tsp. chili powder
1/4 tsp. cayenne
2 Tbs. chopped cilantro
1 Tbs. honey
1 1/2 lb. uncooked medium shrimp (peeled and deveined)

Preheat grill to medium high heat. Combine all ingredients except shrimp. Place shrimp in a resealable bag and add sauce and marinat 20 min to 1hr. in refridgerator. Grill shrimp until pink.

Thai Chicken Tacos

1 lime halved
1 lb. breast of chicken cut into 1/2 inch strips
1/4 c. choppped fresh cilantro
1 large shallot, finely chopped
3 cloves garlic, minced
1 Tbs. fish sauce
2 tsp. soy sauce
1/2 tsp crushed red pepper
1 tsp. hot chili sauce
2 Tbs. vegetable oil
16 corn tortillas
1 recipe cabbage slaw

1. juice one lime half. In bowl stir togehter chicken, cilantro, shallot, garlic, and lime juice, fish sauce, soy sauce, pepper, and chili sauce. Cover and refrigerate 1 hour. In large skillet cook chicken mixture in hot oil over medium heat. Cook about 5 minutes until chicken is cooked.
2. To serve layer two tortillas, top with chicken then cabbage slaw.

Cabbage Slaw
In bowl toss 1/2 c. shredded carrot, 1/2 c. sliced green onions, 2 c. shredded napa cabbage, 1/3 c. sliced radishes, 1/4 c. chopped fresh cilantro, 1/4 c. chopped peanuts. Add 1/4 c. rice vinegar; toss.

High Fiber Breakfast Muffins

These are not super sweet but a moist, yummy, and healthy muffin. If you like your muffins sweeter you could split them and serve with honey.

3/4 c. wheat flour
1/4 c. milled flax seed
1/2 c. oat flour ( I put oatmeal in my food processor until fine)
1 c. low fat buttermilk
1/3 c. half coconut oil, half apple sauce
1 egg
2/3 c. brown sugar, unpacked
1/2 tsp. vanilla extract
1 c. all purpose flour
1 tsp. baking soda
1 tsp baking powder
1/2 tsp salt
 1/2 c. chopped pecans
1 banana mashed
Frozen blueberries thawed, if desired.

Preheat oven to 375 degrees. Line muffin tins with liners.
Mix first 3 ingredients with the buttermilk and let stand for 10 minutes.
Beat the oil, egg, sugar, and vanilla then add this to the first mixture.
 In a separate bowl mix flour, baking soda, baking powder, and salt. Sift this into the buttermilk mixture. Add mashed bananas and nuts. Bake for about 14 minutes.

Honey Whole Wheat Pizza Dough

This makes one slightly thicker crust. I doubled for 2 pizzas.

Ingredients

• 1 (.25 ounce) package active dry yeast
• 1 cup warm water
• 2 cups whole wheat flour
• 1/4 cup wheat germ or milled flax seed (which is what I used)
• 1 teaspoon salt
• 1 tablespoon honey

Directions

1. Preheat oven to 450 degrees F (175 degrees C).
2. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
3. In a large bowl combine flour, milled flax or wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to let rise for about an hour. 
4. Roll dough on a floured surface adding more flour if it's too sticky and poke a few holes in it with a fork. Put on a pizza stone and add toppings of your choice.
5. Bake in preheated oven for 15 to 20  minutes, or until desired crispiness is achieved.

Nutritional Information

Amount Per Serving  Calories: 83 | Total Fat: 0.6g |