Special ways to prepare delicious meals that fit
perfect with ------------»-»
Black Bean Salad
Serving size: 1/2 cup
by Ann Marie & Cary Rothenburger
1-16 oz. can black beans (Goya)
1/4 cup balsamic vinegar
1-16 oz. bag 100% whole-wheat pasta (elbow or ziti)
1 head broccoli, washed, cut into bite-sized pieces, and blanched (see below)
1 large red onion, rinsed, cut into small, bite-sized pieces
1-18 oz. package feta cheese (preferably low fat)
3 to 5 cloves fresh garlic, peeled, crushed
1 Tablespoon olive oil
- Drain black beans thoroughly. Rinse gently in fresh, cool water, and drain again. Place beans in a bowl and pour balsamic vinegar over to soak.
- Cook whole wheat pasta al dente, then rinse in cold water and drain. Return pasta to pot and add olive oil. Mix well.
- Wash and cut broccoli into bite-sized pieces. Blanch by placing broccoli in 1/2 inch of boiling water for 1 minute. Then immediately rinse in cold water. Do not overcook.
Set aside in a bowl.
Place pasta and black beans in a large bowl. Add any leftover balsamic vinegar remaining in the bowl. Gently stir in broccoli and red onion, then Feta cheese. Top with crushed garlic. Add a little sea salt and fresh pepper. Stir gently.
Makes 10 servings.
Variation: Substitute Basmati rice for whole-wheat pasta.
Warm Chicken Salad
with Roasted Red Pepper Dressing
Serves 4
by Linda Spaulding
1-10 oz. skinless
boneless chicken breast, pounded to 1/4" thick
1 medium yellow onion, sliced
1/4 cup chicken broth
1 tbsp. red wine vinegar
Pinch of salt
3 cups arugula leaves, torn
(if you can't find arugula, use another type of lettuce)
3 garlic gloves, chopped
2 medium red bell peppers, sliced, seeded
1 tsp. olive oil
1 tsp. fresh rosemary, chopped
1/4 tsp. freshly ground black pepper
3 cups red leaf lettuce torn
After pounding chicken, rub with 1/3 of the garlic and then place in an airtight container and refrigerate for at least 1 hour. Preheat oven to 400 degrees.
Dressing: In a 2-quart casserole dish, combine bell peppers, onion, the remaining garlic, and olive oil; roast for 25 minutes. Stir in chicken broth, 1/4 cup of water and the rosemary. Cover and roast another 20 minutes until tender. Let cool slightly. Place mixture in a food processor, add vinegar and 1/2 of the pepper; puree until smooth.
Chicken: In a skillet sprayed with olive oil, cook chicken over medium-high heat about 4-5 minutes until golden brown. Sprinkle with salt and remaining pepper. Turn the chicken and cook an additional 4 - 5 minutes or until cooked all the way through. Place cooked chicken on a cutting board and let it rest for about 5 minutes, then cut into pieces.
Serving your chicken salad: On a large platter, combine mixed lettuce and arugula. Spread chicken over the top of the lettuce mixture and drizzle with dressing.
Each serving provides
140 calories, 18 g protein, 4 g fat, 8 g carbohydrates.
Enjoy!
Beans & Brown Rice (Creole)
by Jenna Huggins
1 medium onion, chopped
1 tsp. of olive oil
2 cups of brown rice
1/2 tsp. cayenne pepper
1/2 tsp. salt
1/2 tsp. pepper
1 can pinto beans
1 can diced tomatoes
1 celery stalk, chopped
2 crushed cloves of garlic
32 oz. chicken broth
1 tsp. Italian seasoning
1 can black beans with jalapeño peppers
1 can tomato sauce
Sauté onion and celery in olive oil. When almost cooked through, add garlic. Add uncooked brown rice, chicken broth, cayenne pepper, Italian seasoning, salt and black pepper. Simmer 25 minutes. Add black beans, pinto beans, tomatoes, and tomato sauce. Simmer another 20 minutes.
Serving suggestions: This recipe may be used for a low-glycemic response main course meal. Serve with your favorite vegetable and a piece of fruit from the "Enjoy" list.
«-«---------------------------------------------------------»-»Bananas
Got sugar concerns? People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:
A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6. Although an apple may be a little better choice for a snack, eating a banana isn't all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)
Despite being erroneously called "fattening" and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)
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