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A Fare of the Heart
Anytime Grilled Fish
Ingredients
¼ cup dry white wine or chicken broth
¼ cup reduced-sodium soy sauce
3 tablespoons honey
1 tablespoon olive oil
3 to 4 garlic cloves, minced
¼ teaspoon crushed red pepper flakes
1/8 teaspoon pepper
1/8 teaspoon each dried basil, thyme, and rosemary, crushed
1/8 teaspoon dill weed
4 orange roughy fillets (6 ounces each)
Yield: 4 servings
Preparation
In a large re-sealable plastic bag, combine the wine, soy sauce, honey, oil, garlic and seasonings; add the fish. Seal bag and turn to coat; refrigerate for up to 1 hour.
If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill. Drain and discard the marinade. Grill fish, covered, over medium heat or broil 4-6 inches from heat for 5-6 minutes on each side or until fish flakes easily with a fork.
Nutritional analysis per serving: 136 calories, 2 gm fat, trace saturated fat, 34 mg cholesterol, 259 mg sodium, 2 gm carbohydrate, trace fiber
Food exchanges: 4 very lean meat
Weight Watchers points: 3
Source: Light and Tasty Magazine, June/July 2004 issue.
Brought to you by the Methodist Health System A Fare of the Heart. For more information email nutritionservices@nmhs.org or visit bestcare.org.
No-Bake Strawberry Dessert
Ingredients
1 loaf (10½ ounces) angel food cake, cut into 1-inch cubes
2 packages (0.3 ounces each) sugar-free strawberry gelatin
2 cups boiling water
1 package (20 ounces) frozen unsweetened whole strawberries, thawed
2 cups cold 1% milk
1 package (1 ounce) sugar-free instant vanilla pudding mix
1 carton (8 ounces) frozen reduced-fat whipped topping, thawed
Yield: 20 servings
Preparation
Arrange cake cubes in a single layer in a 13-inch x 9-inch x 2-inch dish. In a bowl, dissolve gelatin in boiling water; stir in strawberries. Pour over cake and gently press cake down. Refrigerate until set, about 1 hour.
In a bowl, whisk milk and pudding mix for 2 minutes or until slightly thickened. Spoon pudding over gelatin layer. Spread with whipped topping. Refrigerate until serving.
Nutritional analysis per serving: 92 calories, 2 gm fat, 1 gm saturated fat, 2 mg cholesterol, 172 mg sodium, 16 gm carbohydrate, 1 gm fiber
Food exchanges: 1 starch
Weight Watchers points: 2
Source: Quick Cooking Magazine, January/February 2003 issue.
Brought to you by the Methodist Health System A Fare of the Heart. For more information email nutritionservices@nmhs.org or visit bestcare.org.
Southwestern Macaroni Salad
Ingredients
1 package (1 pound) elbow macaroni
1 pound cherry tomatoes, quartered
1 cup frozen corn, thawed
1 medium green pepper, chopped
1 small red onion, chopped
1 can (2¼ ounces) sliced ripe olives, drained
½ cup lime juice
¼ cup olive oil
1 tablespoon red wine vinegar
1 tablespoon chili powder
1 tablespoon ground cumin
1 teaspoon sugar
1 teaspoon salt
1 teaspoon garlic powder
Yield: 3 quarts, ¾ cup per serving
Preparation
Cook pasta according to package directions; drain and rinse in cold water. In a large bowl, combine the pasta, tomatoes, corn, green pepper, red onion, and olives.
In a jar with a tight-fitting lid, combine the lime juice, oil, vinegar and seasonings; shake well. Pour over pasta mixture; toss to coat. Cover and refrigerate for 1 hour or until chilled.
Nutritional analysis per serving: 163 calories, 5 gm fat, 1 gm saturated fat, 0 mg cholesterol, 205 mg sodium, 27 gm carbohydrate, 2 gm fiber
Food exchanges: 1 ½ starch, 1 vegetable, ½ fat
Weight Watchers points: 3
Source: Light and Tasty Magazine, June/July 2004 issue.
Brought to you by the Methodist Health System A Fare of the Heart. For more information email nutritionservices@nmhs.org or visit bestcare.org.
Turkey, Veggie & Cheese Wraps
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
Place turkey in center line of tortilla. Combine tomatoes, green pepper and shredded lettuce and toss with ranch dressing.
Place vegetables on top of turkey and add cheese.
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.com
Brought to you by the Methodist Health System A Fare of the Heart. For more information email nutritionservices@nmhs.org or visit bestcare.org.
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