|
A Fare of the Heart
Beef Skewers
Ingredients
1 cup pineapple juice
1 cup red wine
½ cup reduced-sodium soy sauce
½ cup Worcestershire sauce
1 medium onion, chopped
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
½ teaspoon pepper
¾ pound cherry tomatoes
½ pound whole fresh mushrooms
3 small zucchini, cut into ½-inch slices
2 small yellow summer squash, cut into ½-inch slices
2 pounds sirloin tip steak, cut into 1¼-inch cubes
Yield: 8 servings
Directions
In a bowl, combine first eight ingredients and mix well. Pour 1 cup into a large resealable plastic bag; add vegetables. Pour remaining marinade into another resealable bag; add beef. Seal bags and turn to coat; refrigerate for 4-6 hours or overnight, turning occasionally.
Drain and discard marinade from beef. Drain and reserve marinade from vegetables. On metal or soaked wooden skewers, alternately thread beef, tomatoes, mushrooms, zucchini and summer squash.
Grill, uncovered, over medium heat for 3 minutes on each side. Baste with reserved marinade. Continue turning and basting for 8-10 minutes or until meat reaches desired doneness (for rare, a meat thermometer should read 140°; medium, 160°; well-done, 170°).
Nutritional Analysis Per Serving: 266 calories, 13 gm fat, 5 gm saturated fat, 74 mg cholesterol, 459 mg sodium, 9 gm carbohydrate, 1 gm fiber
Weight Watchers Points: 6
Nutritional Analysis Provided By Taste of Home’s 2002 Quick Cooking Annual Recipes Cookbook.
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.
Blackberry Banana Smoothies
Ingredients
2 cups orange juice
1/3 cup reduced-fat vanilla yogurt
2 medium ripe bananas, cut into thirds and frozen
½ cup fresh or frozen blackberries
Yield: 4 servings, ¾ cup each
Directions
In a blender, combine all ingredients. Cover and process until blended. Serve immediately.
Nutritional Analysis Per Serving: 136 calories, 1 gm fat, trace saturated fat, 1 mg cholesterol, 14 mg sodium, 32 gm carbohydrate, 2 gm fiber
Food Exchanges: 1 starch, 1 fruit
Weight Watchers Points: 2
Nutritional Analysis Provided By Taste of Home’s 2002 Quick Cooking Annual Recipes Cookbook.
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.
Caramel Apple Burritos
Ingredients
3 large tart apples, peeled and sliced
10 caramels
5 flour tortillas (8 inches), warmed
Yield: 5 servings
Directions
Place apple slices in a saucepan; cover and cook over medium heat for 3-4 minutes or until tender. Reduce heat. Add caramels, cook and stir until caramels are melted. Spoon apple mixture off center on each tortilla; fold sides and ends over filling and roll up.
Nutritional Analysis Per Serving: 251 calories, 4 gm fat, 1 gm saturated fat, 1 mg cholesterol, 294 mg sodium, 48 gm carbohydrate, 2 gm fiber
Food Exchanges: 2 starch, 1 fruit, ½ fat
Weight Watchers Points: 5
Nutritional Analysis Provided By Taste of Home’s 2002 Quick Cooking Annual Recipes Cookbook.
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.
Garden-Style Risotto
Ingredients
1 can (14½ ounces) low-sodium chicken broth
1¾ cups water
2 garlic cloves, finely chopped
1 teaspoon dried basil leaves, crushed
½ teaspoon dried thyme leaves, crushed
1 cup Arborio rice
2 cups packed fresh spinach, torn
1 cup shredded carrots
3 tablespoons grated Parmesan cheese
Yield: 6 servings
Directions
Combine broth, water, garlic, basil and thyme in a large saucepan. Bring to a boil; meanwhile, prepare rice.
Place rice in a large, nonstick saucepan sprayed with vegetable cooking spray. Cook and stir rice over medium heat about 2 minutes or until rice is browned.
Pour 1 cup boiling broth into saucepan with rice, cook, stirring constantly, until broth is almost absorbed (there should be some broth left).
Add enough broth to barely cover rice; continue to cook, stirring constantly, until broth is almost absorbed. Repeat adding broth and cooking, stirring constantly, until broth is almost absorbed, about 15 minutes; add spinach and carrots with the last addition of broth.
Cook 3 to 5 minutes more, stirring constantly, or until broth is almost absorbed and rice and vegetables are tender. Do not over cook. Risotto will be saucy and have a creamy texture. Stir in Parmesan cheese. Serve warm.
Nutritional Analysis Per Serving: 170 calories, 2 gm fat, 1 gm saturated fat, 4 mg cholesterol, 155 mg sodium, 29 gm carbohydrate, 2 gm fiber
Food Exchanges: 1 starch, 3 vegetable
Weight Watchers Points: 3
Nutritional Analysis Provided By Diabetic Cooking™, November/December 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.
|
|
Terms of Use -
Privacy Policy -
EEO Statement
-
FCC Form 388