Health Fix 1 - Recipes

Fresh Recipes

CABBAGE & BEEF MEDLEY

Ingredients:

1 pound extra lean ground turkey or beef (7% fat)
1 medium onion, chopped, about 1 1/2 cups
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
½ can of tomato paste
4 cups chopped cabbage (about 10 ounces)
1 cup uncooked brown rice.

Directions:

Cook and drain noodles according to package directions.
Use a small amount of oil added to the pan.
Brown ground meat with seasonings.
Fry cabbage and onions in a different pan with a little bit of vegetable oil.
Once the cabbage and onions is cooked add the meat, cabbage and onions together.
Then add the tomato paste.
Mix well & boil the rice.
Once everything is cooked put the cabbage and onion mixture on top of the brown rice. Bon appetit!

Note: One serving is an excellent source of fiber. Optional ingredients are not included in the nutritional analysis. Each Serving: 2 cups; Carb Servings**: 2; Exchanges**: 1 1/2 starch, 2 vegetable, 3 lean meat; calories 340, total fat 10g, saturated fat 3g, cholesterol 67mg, sodium 586mg, total carbohydrate 37g, dietary fiber 5g, sugars 7g, protein 28g

PEAR SALAD WITH RASPBERRY DRESSING

This is a great fall salad and will be popular with the whole family. The combination of fruit with nuts and raspberry dressing is pleasing to the palate. Add this to a main dish to make a healthy quick meal. This recipe is also a good choice for a diabetic menu.

Ingredients:

2 pears, chopped, not peeled (about 3 cups)
1 tablespoon lemon juice
10-12 ounces mixed salad greens (about 2 quarts), torn
1/2 cup chopped walnuts or almonds
1/2 cup reduced-fat raspberry salad dressing

Directions:

In a large salad bowl, mix chopped pears with lemon juice to prevent browning. Add salad greens and nuts. Pour dressing over salad and toss.
Variation: Apple Salad with Raspberry Dressing - Substitute chopped apples for the pears.
Note: One serving is an excellent source of fiber. Most of the fat in this recipe is polyunsaturated fat.
Makes 10 cups (5 servings); Each Serving: 2 cups; Carb Servings*: 1; Exchanges*: 1 fruit, 1 vegetable, 2 fat; calories 196, total fat 11g, saturated fat 1g, cholesterol 0mg, sodium 243mg, total carbohydrate 24g, dietary fiber 5g, sugars 15g, protein 3g

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ZESTY HUMMUS

Ingredients:

4 cups of garbanzo beans
1 ½ teaspoon salt
1 cup olive oil
1/3 cup warm water
½ cup of sesame paste
4 garlic cloves minced
ground black pepper to taste
2 tsp ground cumin
Juice of two fresh lemons

Directions:

Combine garbanzo beans, sesame paste, warm water, olive oil , and juice of lemon into food processor.
Process until smooth and creamy.
Add garlic, salt, cumin and paper to taste and blend.
NOTE: Use this as a dip with whole wheat tortillas, bread or akmack crackers.
Makes 20 servings. One serving has 3 grams of fiber. Good for helping with weight loss!!

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TORTILLA WRAP

Ingredients:

Whole Wheat tortillas
Cucumbers
Chicken or turkey
Honey Dijon mustard
Spinach leaves
Tomato(remove seeds)
Low-fat Garden vegetable cream cheese

Directions:

Spread nonfat cream cheese onto tortilla.
Add some mustard, sliced cucumber, spinach leaves and your meat.
Wrap tortilla and Enjoy

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