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Recipes for healthy eating
Banana mocha
cooler
Ingredients
1 cup reduced-fat frozen vanilla yogurt
¾ cup fat-free milk
1 medium ripe banana, sliced
1 teaspoon instant coffee granules
1 cup ice cubes (7 to 8)
Directions
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In a blender, combine all ingredients.
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Cover and process for 45 to 60 seconds
or until frothy.
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Pour into glasses, serve immediately.
Makes 3 servings.
Nutritional information
Per serving: 122 calories; 1g fat; 1g fiber;
72mg sodium
Simple roasted
asparagus
Ingredients
1½ pounds fresh asparagus, trimmed
1 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon pepper
1 large garlic clove, halved
Directions
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Heat the oven to 400 degrees.
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Choose asparagus that is uniform in
diameter so spears will all be done at the
same time.
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Wash asparagus well and snap off tough,
white ends.
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Toss the spears with the olive oil, salt and
pepper. You might wish to add a little fresh
tarragon or thyme, which goes well with the
flavor of asparagus.
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Rub cut sides of garlic over a 9x13-inch
baking dish or jelly roll pan.
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Place garlic in dish.
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Spray baking pan with cooking spray.
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Spread spears on the baking sheet.
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Roast in oven for 10 to 15 minutes
(depending on thickness of the stalks) or until
crisp-tender. Shake pan halfway through to
ensure even cooking.
Makes about 4 servings.
Nutritional information
Per serving: 62 calories; 4g protein;
8g carbohydrate; 4g fat; 1g saturated fat;
150mg sodium.
The asparagus can be served as is or with the
following dressing:
Lemon vinaigrette
Ingredients
1½ tablespoons freshly squeezed lemon juice
½ teaspoon Dijon mustard
¼ teaspoon Tabasco sauce
2 teaspoons extra-virgin olive oil
Directions
Whisk together ingredients and drizzle on
cooked asparagus.
Visit
www.peacehealth.org/recipes
for more delicious and healthy ideas.
Fresh taco salad
Salad ingredients
4 cups shredded romaine lettuce
2 cups leftover protein: chopped roasted
skinless, boneless chicken breasts or
cooked shrimp or cooked beef steak
1 cup cherry tomatoes, halved
¹⁄ ³ cup thinly sliced red onion
1 (15-ounce) can black beans, drained and
rinsed
1 cup corn, cooked and cooled
Dressing ingredients
²⁄ ³ cup light sour cream
2 tablespoons fresh lime juice
4 tablespoons fresh salsa
¹⁄ ³ cup chopped fresh cilantro
1 teaspoon ground cumin
Garnish for each serving
5 tortilla chips, crushed
¼ avocado, sliced
fresh salsa
Directions
■■
In a large bowl, combine lettuce and other
ingredients.
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Drizzle half of dressing over salad (recipe
below).
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Toss gently to coat.
For the dressing:
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Combine all ingredients in a small jar.
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Cover jar and shake well.
To serve:
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Divide salad among four plates, top with
garnish of crushed tortilla chips and avocado
slices. Pass fresh salsa and use as desired.
Makes 4 servings (about 2½ cups)
Nutritional information
Per serving: 335 calories; 27.3g protein;
23.8g carbohydrates; 14.3g fat; 3g saturated
fat; 6.2g fiber; 624mg sodium
14
Health Connection