Blackeyed Pea Salsa Recipe

Blackeyed Pea Salsa Recipe

Blackeyed Pea Salsa Recipe

2 medium tomatoes, seeded and chopped
1 (15 ounce) can black-eyed peas, rinsed and drained
1/2 medium green pepper, chopped
1/2 cup sliced green onion
1/2 cup snipped fresh cilantro leaves
1/4 cup lemon juice
1/2-1 jalapeno pepper, seeded and finely chopped
2 cloves garlic, minced

Combine all ingredients and mix well. Cover and chill at least 4 hours. Serve with low fat chips.

Makes 8 Servings
Serving Size: 3 ounces

nutrients per serving
calories:	195
total fat:	1 g (4% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	13 mg
carbohydrate:	36 g (71% of calories)
protein:	13 g (26% of calories)
fiber:	6 g

Parmesan Chicken Strip Recipe

Parmesan Chicken Strip Recipe

Parmesan Chicken Strip Recipe

8 boneless, skinless chicken breasts
1/4 cup skim milk
1/4 cup reduced calorie egg substitute
2/3 cup reduced fat breadcrumbs
1/2 cup finely grated Parmesan cheese
1 1/4 teaspoons dried basil
3/4 teaspoon dried thyme
1/4 teaspoon onion powder
1/4 teaspoon pepper

Cut each chicken breast in to 4 strips. Combine milk and egg substitute in a shallow bowl and set aside. Combine breadcrumbs and next 5 ingredients in another shallow bowl and mix well. Dip chicken strips into milk mixture, then dredge through breadcrumb mixture coating on all sides.

Place chicken strips on a baking dish coated with non stick cooking spray. Bake at 400 degrees for 15-20 minutes or until lightly browned and no longer pink in the center.

Makes 10 Servings
Serving Size: 3 strips (approx. 3 ounces)

nutrients per serving
calories:	260
total fat:	4 g (14% of calories)
saturated fat	1 g
cholesterol:	113 mg
sodium	271 mg
carbohydrate:	6 g (10% of calories)
protein:	47 g (76% of calories)
fiber:	trace

Chicken Sate Recipe

Chicken Sate Recipe

Chicken Sate Recipe

1 pound boneless, skinless chicken breasts (approx. 2-3 breasts)
1/3 cup hoisin sauce
2 tablespoons soy sauce
2 green onions, sliced
1 tablespoon grated ginger
2 tablespoons dry sherry
2 tablespoons vinegar
8 wooden or metal skewers

Place each chicken breast between wax paper or plastic wrap. Gently flatten to a 1/2-inch thickness using a rolling pin or meat mallet. Slice each breast into 3 or 4 strips. Place remaining ingredients in a glass bowl and mix well. Add chicken and toss to coat. Cover and refrigerate for 2 hours.

If using wooden skewers, soak in water for 20 minutes to prevent burning. Set oven to broil. Remove chicken from marinade and discard marinade. Thread chicken onto 8 wooden skewers. Broil 3-4 inches from heat for about 4 minutes each side. Chicken can also be grilled.

Makes 8 servings
Serving Size: 1 skewer (approx. 2 ounces)

nutrients per serving
calories:	108
total fat:	1 g (4% of calories)
saturated fat	trace
cholesterol:	33 mg
sodium	254 mg
carbohydrate:	10 g (37% of calories)
protein:	15 g (59% of calories)
fiber:	trace

Black Bean Hummus Recipe

Black Bean Hummus Recipe

Black Bean Hummus Recipe

1 (15 ounce) can black beans
1 (15 ounce) can garbanzo beans
3 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon sesame oil
1/4 teaspoon ground cumin
2 cloves garlic, finely chopped
2 tablespoons fresh parsley, chopped

Pita bread or raw vegetables

Drain black beans and garbanzo beans and reserve liquid. Place all ingredients except reserved liquid in a food processor or blender. Cover and pulse-blend until finely chopped. Add enough of the reserved liquid to reach the desired consistency. Cover and refrigerate about 2 hours or until chilled. Serve with pita wedges or raw vegetables for dipping.

Makes 16 Servings
Serving Size: 2 ounces

nutrients per serving
calories:	73
total fat:	2 g (31% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	162 mg
carbohydrate:	10 g (54% of calories)
protein:	3 g (15% of calories)
fiber:	3 g

Turkey Won Ton Recipe

Turkey Won Ton Recipe

Turkey Won Ton Recipe

1 pound lean ground turkey
1/2 cup onion, chopped
1/3 cup dried currants
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
1/2 cup water
1 tablespoon cornstarch
30 won ton wrappers
Nonstick cooking spray
Water

Cook turkey and onion in a nonstick skillet over medium heat until browned. Drain turkey in a colander then return to the skillet. Add currants and next six ingredients and stir well. Mix cornstarch and water and add to turkey mixture and continue cooking over medium heat for 2 minutes or until thickened. Remove from heat and set aside.

Spray a baking sheet with nonstick spray. Spoon 1-2 tablespoons turkey mixture onto the center of a won ton wrapper. Dip your finger in the water and wet the sides of the won ton wrapper. Fold two corners together to create a triangle. Gently press sides together. Place triangles on a baking sheet. Continue with remaining ingredients. Lightly spray tops of triangles with nonstick cooking spray. Bake at 400 degrees for 12 minutes or until golden brown.

Makes 30 triangles
Serving Size: 2 pieces

nutrients per serving
calories:	114
total fat:	3 g (26% of calories)
saturated fat	1 g
cholesterol:	20 mg
sodium	185 mg
carbohydrate:	13 g (47% of calories)
protein:	8 g (27% of calories)
fiber:	1 g

Turkey Meatballs with Cranberry BBQ Sauce Recipe

Turkey Meatballs with Cranberry BBQ Sauce Recipe

Turkey Meatballs with Cranberry BBQ Sauce Recipe

1 can (16 ounce) jellied cranberry sauce
1/2 cup barbecue sauce
1 egg white
1 (20 ounce) package extra lean ground turkey breast
1 green onion with top, sliced
2 teaspoons grated orange peel
1 teaspoon reduced-sodium soy sauce
1/4 teaspoon black pepper
1/6 teaspoon ground red pepper (optional)
Nonstick cooking spray

Slow Cooker Directions:
Combine cranberry sauce and barbecue sauce in slow cooker. Heat on HIGH 20 to 30 minutes or until cranberry sauce is melted. Meanwhile, place egg white in medium bowl and beat lightly. Add turkey, green onion, orange peel, soy sauce, black pepper and ground red pepper and mix well with hands until well blended. Shape into 28 balls.

Spray large nonstick skillet with nonstick cooking spray. Add meatballs to skillet and brown evenly. Add meatballs to slow cooker and reduce heat to LOW. Cover and cook 1-2 hours or until meatballs are no longer pink in the center.

Makes 14 servings
Serving size: 2 meatballs

nutrients per serving
calories:	116
total fat:	3 g (23% of calories)
saturated fat	1 g
cholesterol:	26 mg
sodium	129 mg
carbohydrate:	14 g (47% of calories)
protein:	9 g (30% of calories)
fiber:	trace

healthy recipes, cooking, nutrition, mushrooms, appetizers

Chinatown Stuffed Mushroom Recipe

Chinatown Stuffed Mushroom Recipe

Chinatown Stuffed Mushroom Recipe

24 large fresh mushrooms (about 1 pound), cleaned and stems trimmed
1/2 (20-ounce) package ground turkey
1 clove garlic, minced
1/4 cup fine dry bread crumbs
1/4 cup thinly sliced green onions
3 tablespoons reduced-sodium soy sauce, divided
1 teaspoon minced fresh ginger
1 egg white, lightly beaten
1/6 teaspoon red pepper flakes (optional)

Remove stems from mushrooms; finely chop enough stems to equal 1 cup. Cook turkey with chopped stems and garlic in medium skillet over medium-high heat until turkey is no longer pink, stirring to separate turkey. Spoon off any fat. Stir in bread crumbs, green onions, 2 tablespoons soy sauce, ginger, egg white and pepper flakes, if desired; mix well.

Brush mushroom caps lightly on all sides with remaining 1 tablespoon soy sauce; spoon about 2 teaspoons stuffing into each mushroom cap*. Place stuffed mushrooms on rack of foil-lined broiler pan. Broil 4 to 5 inches from heat 5 to 6 minutes or until hot.

*Mushrooms may be made ahead to this point; cover and refrigerate up to 24 hours. Add 1 to 2 minutes to broiling time for chilled mushrooms.

Makes 12 servings
Serving size: 2 mushrooms

nutrients per serving
calories:	57
total fat:	2 g (30% of calories)
saturated fat	trace
cholesterol:	15 mg
sodium	193 mg
carbohydrate:	4 g (27% of calories)
protein:	6 g (44% of calories)
fiber:	1 g