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A Fare of the Heart
Bean & Pasta Salad
Ingredients
½ cup whole wheat pasta, uncooked
½ cup kidney beans (canned or cooked, drained)
½ cup navy beans (canned or cooked, drained)
1 cup tomatoes, chopped
1 cup cucumber, chopped
1/2 oz reduced fat feta cheese (or shredded low-fat cheddar cheese)
2 Tbsp. light Italian dressing
Instructions
1. Cook pasta according to package directions
2. Mix kidney beans, navy beans, tomatoes, cucumber, feta, pasta and dressing
3. Eat immediately, or chill at least 1 hour.
Makes: 2 Servings
Nutrient Analysis per Serving: Calories 284, Carb 41 grams, Fat 4 grams, Protein 17 grams, Fiber 11 grams.
Source: www.mealsmatter.org
Nutrient Analysis provided by Methodist Hospital A Fare of the Heart.
For more information email nutritionservices@nmhs.org
Or visit bestcare.org
Fresh Fruit Burritos
Ingredients
4 6-inch whole wheat flour tortillas
4 tbsp. Creamy peanut butter
1 Banana
4 Med. fresh strawberries
1 Med. fresh peach
1/4 cup Fresh blueberries
4 tbsp. Vanilla yogurt, low-fat and sugar-free
Instructions
1. Wash Fresh strawberries, blueberries and peach. Peel peach, cut in half and remove pit.
2. For each burrito, spread 1 Tbsp. peanut butter evenly on tortilla within ½ inch of edge.
3. Place in a line along the center of the tortilla ½ sliced banana, 1 sliced strawberry, ¼ sliced peach and 1 Tbsp. blueberries.
4. Drizzle 1 Tbsp. vanilla yogurt over fruit.
5. Carefully fold one side of tortilla over the fruit, tucking the edge under the fruit so it’s not too loosely packed.
6. Roll the folded and tucked portion of the burrito towards the other side; the peanut butter will help hold it together.
7. If desired, cut burrito in half crosswise, using a diagonal cut.
Makes 4 Burritos
Nutrient Analysis per Serving:
Calories 224
Total Fat 8 g
Saturated Fat 1 g
Carbohydrates 35 g
Protein 8 g
Sodium 239 mg
Fiber 4 g
Source: mealsmatter.org
Nutrient Analysis provided by Methodist Hospital A Fare of the Heart.
For more information email nutritionservices@nmhs.org
Or visit bestcare.org
Turkey, Veggie & Cheese Wraps
Ingredients
4 oz Turkey breast (slices or chopped)
1 cup Shredded iceberg lettuce
1 Large tomato (cut into wedges, or chopped)
1 Large green pepper (cut into short strips, or chopped)
1 cup Shredded reduced fat cheddar cheese
1/3 cup Low-fat ranch dressing
4 Whole Wheat flour tortilla
Preparation
1. Place turkey in center line of tortilla. Combine tomatoes, green pepper and shredded lettuce and toss with ranch dressing.
2. Place vegetables on top of turkey and add cheese.
3. Fold tortilla into a wrap and serve.
Makes: 4 Wraps
Nutrient Analysis per Serving:
Calories 234
Total Fat 9g
Saturated Fat 3g
Carbohydrates 25g
Protein 16g
Sodium 827mg
Fiber 4g
Source: mealsmatter.org
Nutrient Analysis provided by Methodist Hospital A Fare of the Heart.
For more information email nutritionservices@nmhs.org
Or visit bestcare.org
Granola Bars
A hearty and delicious snack food you can take with you on-the-go, or enjoy at home.
Ingredients
4 Egg Whites (or 2 whole eggs or ½ egg substitute)
2 tbsp. Honey
1/4 cup Molasses
1 tsp. Vanilla
1/2 cup Plain yogurt, or 1%milk
1 tsp. Cinnamon
1/4 cup Peanut butter (plain or chunky)
1 1/2 cups Oat bran
1 cup Rolled oats
1/2 cup Wheat flour
1/2 cup Dried fruit such as Cranberries, Raisins, cherries, pineapple, apricots, /etc. ** if pieces are large, chop into smaller bite-size pieces
1/4 cup Almonds, sliced or chopped (or any preferred nut such as peanuts, walnuts, etc.)
1 1/4 cups Rice Cereal (Rice Krispies, etc.)
Preparation
Preheat oven to 350.
1. In large bowl, mix top 7 ingredients. Gradually stir in dry ingredients in order listed.
2. Spread mixture into greased 9X11 inch baking dish and smooth down well with spatula (mixture will be somewhat moist in order to hold together.)
3. Bake 20 minutes and allow to cool at least 30 minutes before cutting.
Makes 20 Bars
Nutrient Analysis per serving:
Calories 250
Total Fat 7 g
Carbohydrates 44 g
Protein 10 g
Sodium 87 mg
Fiber 5 g
Nutrient Analysis provided by Methodist Hospital A Fare of the Heart.
For more information email nutritionservices@nmhs.org
Or visit bestcare.org
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