of August 25, 2002
Hurray, football season is here! It can be a challenge
to serve something healthy but satisfying for
a crowd of excited fans, needing something to
munch on in times of exhilaration or denial. My
niece, Brandi found this one for the family and
it is a difinitely a WINNER!
Bean Salsa with Cilantro
2 cups frozen shoepeg corn, thawed
1 - 15 ounce can black beans
drained and rinsed
1 large tomato, chopped
3/4 cup chopped sweet red pepper
1/2 cup chopped red onion
1/2 cup fat free Italian salad dressing
1/4 cup minced fresh cilantro
3/4 teaspoon hot pepper sauce
1/2 teaspoon garlic powder
Baked tortilla chip
a bowl, combine the corn, beans, tomato, red
pepper and onion. In another small bowl, combine
the salad dressing, cilantro, hot pepper sauce
and garlic powder. Pour over corn mixture
and gently stir to coat. Serve with baked
tortilla chips. Yields 5 cups. Serving Size
cup Serving Size equals 46 Calories, Trace
Fat, Trace Cholesterol, 158mg Sodium, 9g Carbohydrate,
of August 18, 2002
Add a little spice to your meals! This Mexican
Potato Salad is so EASY. Try it with as little
as one teaspoon of the olive oil - it is still
great. Make this salad mild to spicy depending
on the picante dressing you choose. Serve with
grilled chicken and enjoy.
1 pound tiny new potatoes, quartered
1/4 cup water
1/4 cup picante sauce
1 to 2 tablespoons lime juice
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 large tomato, seeded and chopped
1/2 cup sliced pitted ripe olives
1/4 cup sliced green onions
1 tablespoon snipped cilantro or parsley
In a 2-quart microwave-safe casserole micro-cook
potatoes and water, covered, on 100-percent
power (high) for 7 to 11minutes or until potatoes
are tender, stirring once. Drain.
2. Meanwhile, in a small microwave-safe bowl
combine picante sauce, lime juice, oil, salt,
and pepper. Cook, uncovered, on high for 30
to 60 seconds or until heated through. Add
sauce to cooked potatoes. Stir in tomato,
olives, green onions, and cilantro or parsley;
toss to coat. Makes 4 side-dish servings.
facts per serving
Calories: 176 , Total Fat: 7g ,Ccholesterol:
0mg , Sodium: 331mg , Carbohydrate: 30g
, Fiber: 3g , Protein: 3g
Source: Better Homes and Gardens
of August 11, 2002
You don't have to cook to enjoy this tip.
Just refrigerate, slice and enjoy. We are at the
height of watermelon season, so take advantage
of this wonderful fruit. It is low in fat and
calories and full of vitamin A and C.
hollow thump indicates a ripe melon. Find a symmetrical
melon with a firm, dull rind. You can store an
uncut melon in the refrigerator for up to a week
and cut melon will last up to 2 days if covered.
plain or add to fruit salads. (Add the melon to
other fruits just before serving to keep from
wedge (about 1/16th of watermelon): 92 calories,
1.4 grams of fiber, 1.8 grams of protein, 1.2
grams of fat (0.1saturated), 6 milligrams of sodium,
and 0 cholesterol.
of August 4, 2002
The French think of them as "brochettes",
the English call them "skewers", the
Turks relish "kebap", Indonesians enjoy
"saté" and around Buffalo, New
York, the residents savor "spiedo".
are scrumptious and come on a stick (wooden or
metal). Maybe you know them as "kebabs".
Whatever you want to call them, they are great
for quick and easy meals.
is a quick recipe for Teriyaki Shrimp and Scallop
First start your grill.
1/4 cup low sodium soy sauce
1 tablespoon peeled minced fresh ginger
1 1/2 tablespoons rice wine vinegar
1 clove garlic, minced
teaspoon crushed red pepper
1/2 teaspoons water
1/2 teaspoons cornstarch
16 jumbo shrimp, peeled & deveined
16 mushrooms, halved
16 sea scallops
24 pieces of green onion (about 1 1/2")
tablespoon vegetable oil
Cooking Oil Spray
- 12 inch skewers
the soy sauce, vinegar, ginger, brown sugar, garlic
and red pepper in a small saucepan over medium
high heat. Bring to a boil and cook for two minutes.
Combine 1 cornstarch with water and stir into
the soy sauce mixture. Bring to a boil and cook
for 1 minute. Set aside.
Alternately thread 2 shrimp, 2 scallops, 4
mushroom halves and 3 green onion pieces on each
skewer. Brush kebabs with oil, and place on a
grill rack coated with cooking oil spray. Cook
for 3 minutes. Turn kebabs and brush with half
of the glaze mixture. Cook one minute. Turn kebabs
once again and brush with the remaining glaze.
Cook one more minute or until the seafood is done.
Serving size: 2 skewers.
Feel free to add any other veggies like cherry
tomatoes and zucchini.
248 (19% from fat); Fat 4.9g; Protein 33.4g; Carb
14.8g; Fiber 1.8g; Cholesterol 166mg;