A Fare of the Heart
Asian Coleslaw
5 cups Chinese or Napa cabbage (1¼ pounds), thinly sliced and ribs removed, OR one package (1 pound) shredded cabbage
3 medium carrots, shredded
2 green onions, thinly sliced
¼ cup minced fresh cilantro or parsley
1/3 cup white wine vinegar or cider vinegar
1 tablespoon canola oil
1 tablespoon sesame oil
1 teaspoon sugar
½ teaspoon salt
Yield: 6 servings, 1 cup each
In a large bowl, combine the cabbage, carrots, green onions and cilantro. In a small bowl, whisk together the remaining ingredients. Pour over cabbage mixture and toss to coat. Cover and refrigerate for 1 hour or until chilled.
Nutritional analysis per serving: 75 calories, 5 gm fat, 1 gm saturated fat, 0 mg cholesterol, 223 mg sodium, 8 gm carbohydrate, 3 gm fiber
Food exchanges: 1 vegetable, 1 fat
Weight Watchers points: 1
Nutritional analysis provided by Light and Tasty Magazine, February/March issue.
Brought to you by the Methodist Health System Healthy Eating Program A Fare of the Heart. For more information call Health Touch One 331-1111 or (800) 273-7373.
Double Peanut Bars
1½ cups whole grain wheat cereal flakes
1 cup Multi Grain Cheerios
½ cup unsalted dry roasted peanuts
½ cup chopped dried mixed fruit
1/3 cup packed brown sugar
1/3 cup honey
3 tablespoons peanut butter
Yield: 9 servings
In a bowl, combine the cereals, peanuts, and mixed fruit. In a small saucepan, combine the brown sugar, honey and peanut butter. Cook and stir until brown sugar and peanut butter are melted and mixture is smooth. Pour over cereal mixture; gently stir to coat evenly. Transfer to an 8-inch square dish coated with nonstick cooking spray; gently press down. Cool and cut into bars. Store in the refrigerator.
Nutritional analysis per serving: 201 calories, 7 gm fat, 1 gm saturated fat, 0 mg cholesterol, 65 mg sodium, 34 gm carbohydrate, 3 gm fiber
Food exchanges: 2 starch, 1 fat
Weight Watchers points: 4
Nutritional analysis provided by Light and Tasty Magazine, February/March 2004 issue.
Brought to you by the Methodist Health System Healthy Eating Program A Fare of the Heart. For more information call Health Touch One 331-1111 or (800) 273-7373.
Double-Quick Mozzarella Chicken
4 boneless chicken breasts (about 4 ounces each), rinsed and patted dry
Cooking Spray
½ medium lemon or lime
1 teaspoon ground cumin
¾ cup (3 ounces) shredded reduced-fat mozzarella cheese
½ can (10 ounces) diced tomatoes with chilies, Mexican-style, well-drained
2 tablespoons chopped cilantro leaves (optional)
Yield: 4 servings, 1 chicken breast each
Preheat oven to 400° F. Coat a baking sheet with cooking spray. Arrange chicken on baking sheet about 2 inches apart. Squeeze the lemon or lime juice evenly over the chicken. Sprinkle cumin over the chicken. Bake 20 minutes.
Sprinkle cheese evenly over chicken and bake an additional 5 minutes or until chicken is no longer pink in the center. Remove from oven and place on a serving platter. Spoon equal amounts of the diced tomatoes (about 3 tablespoons each) in the center of each piece. Sprinkle evenly with cilantro, if desired.
Nutritional analysis per serving: 170 calories, 3 gm fat, 1 gm saturated fat, 66 mg cholesterol, 311 mg sodium, 3 gm carbohydrate, 1 gm fiber
Food exchanges: 4 meat
Weight Watchers points: 3
Nutritional analysis provided by Diabetic Cooking™, May/June 2003 issue.
Brought to you by the Methodist Health System Healthy Eating Program A Fare of the Heart. For more information call Health Touch One 331-1111 or (800) 273-7373.
Fruit Smoothies
1 cup orange juice
1 cup fat-free plain yogurt
1 banana
1 cup frozen strawberries or raspberries
¼ cup Equal Spoonful or 6 packets Equal Sweetener
Yield: 2 servings
Peel and cut banana into large chunks. Place in plastic bag, seal and freeze at least 5-6 hours or overnight.
Place all ingredients in a blender or food processor. Blend all ingredients until smooth.
Nutritional analysis per serving: 202 calories, 0 gm fat, 0 gm saturated fat, 3 mg cholesterol, 78 mg sodium, 45 gm carbohydrate
Food exchanges: 1 milk, 2 fruit
Weight Watchers points: 4
Nutritional analysis provided by Diabetic Cooking™, July August 2003 issue.
Brought to you by the Methodist Health System Healthy Eating Program A Fare of the Heart. For more information call Health Touch One 331-1111 or (800) 273-7373.
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