Healthy Recipes

This month we have recipes for easy, healthy "South of the Border" meals that are tasty anytime of year. First, we have Mary's Black Bean Salad/Salsa Recipe that can be served as a dip with corn or pita chips, on crackers, or as a side dish. Then, we have Mexican Cole Slaw that is a crunchy, refreshing alternative to mayonnaise-based coleslaw that you can put on a taco, in a sausage bun, or as a side dish. And finally, we have Mini Chile Relleno Casseroles, vegetarian, Tex-Mex mini casseroles. A normal-size casserole like this would take close to an hour to bake--these are ready in half the time. Ole!

Mary's Black Bean Salad/Salsa Recipe

1 can black beans, drained (pinto or black eyed peas could work, too)
1/2 cup frozen corn (thawed)
2 tbsp minced onion (or scallions)
1 lg stalk celery, minced
1 tbsp red bell pepper (green bell pepper works)
2 or 3 minced radishes (Optional)
1 tsp minced garlic or 1/4 t garlic powder
1 fresh seeded tomato or 1/4 cup picante salsa (mild or medium)
1 heaping tsp cumin powder (or toasted cumin seed)
4 tbsp minced cucumber (or sweet pickle relish) (Optional)
sea salt and freshly ground pepper to taste
4 tbsp olive oil (or to taste)
2 tbsp Balsamic vinegar (apple cider vinegar will work)

Toss all ingredients together.

Recipe may be doubled. Can be served as a dip with corn or pita chips, on crackers or as a side dish. Please feel free to experiment with amounts and ingredients. This will be a future favorite for you and guests. Enjoy!

Source: Mary Stoddard, Aspartame Consumer Safety Network

Mini Chile Relleno Casseroles
Yield: 4 servings, two 6-ounce or one 10-ounce casserole each
Prep: 10 minutes
Cook: 25-30 minutes

2 4-ounce cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded Cheddar cheese (reduced-fat for this recipe, but use any Cheddar cheese of choice)
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 tsp sea salt

  1. Preheat oven to 400 F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking oil of choice and place on a baking sheet.
  2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese.
  3. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
  4. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.
    Nutrition Per serving: 215 calories; 7g fat (3g sat, 3g mono); 219mg cholesterol; 14g carbohydrate; 23g protein; 3g fiber; 726mg sodium; 421mg potassium.
    Nutrition bonus: Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).
    Diabetic: 1 Carbohydrate Serving, Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat

Source: Eating Well

Mexican Coleslaw
Yield: 8 servings, generous 1 cup each
Prep: 20 minutes
Tip: Made be made up to 1 day ahead

6 cups very thinly sliced green cabbage (about 1/2 head)
1 1/2 cups peeled and grated carrots (2-3 medium)
1/3 cup cilantro, chopped
1/4 cup rice vinegar
2 tbsp extra-virgin olive oil
1/4 tsp sea salt

  1. Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes.
  2. Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl.
  3. Add cabbage and carrots; toss well to coat.
    Nutrition Per serving: 53 calories; 4g fat (1 g sat, 3 g mono); 0mg cholesterol; 5g carbohydrate; 1g protein; 2g fiber; 97mg sodium; potassium 159mg.
    Nutrition bonus: Vitamin A (50% daily value), Vitamin C (30% dv), phytochemicals sulforaphane and indoles.
    Diabetic: 0 Carbohydrate Servings, Exchanges: 1 vegetable, 1/2 fat (mono)

Source: Eating Well


Posted February 2009 | Permanent Link

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