Meals For A Healthy Life (no TOC) by Cookbooks

Author:Cookbooks
Language: eng
Format: mobi, epub
Publisher: IB Dave's Library
Published: 2010-05-10T07:00:00+00:00

Orange and Chive Salsa

Serve this refreshing salsa with fish or poultry.

2 large oranges, peeled, pith removed, and cut into bite-sized pieces

1⁄4 cup minced red onion

1⁄2 cup diced green pepper

1⁄2 cup diced jicama

2 Tbsp. minced fresh chives

1-2 Tbsp. freshly squeezed lime juice Recipes for the New

Salt, to taste

American Plate

Pinch of cayenne pepper, optional In medium bowl, combine all ingredients. Makes 4 servings. Per serving: 35 calories,

SALSAS

0 g total fat (0 g saturated fat), 9 g carbohydrate, <1 g protein, 2 g dietary To include more vegetables and fruits on fiber, 2 mg sodium.

your plate, reduce the size of your portion of meat and serve it with a delicious salsa.

VEGETABLES

Tomato, Corn and Black Bean Salsa Since vegetables and fruit take center 1 cup seeded, finely chopped fresh tomastage in the New American Plate, they toes

should be served in exciting, innovative 1⁄2 cup black beans, rinsed and drained combinations. A salad full of surprises 1⁄2 cup frozen corn kernels, thawed attracts a lot of interest, and vegetables 1⁄4 cup finely minced red onion

and vegetable-based soups with herbs and 1⁄4 cup finely minced cilantro leaves spices become the focus of a meal. 2 tsp. extra virgin olive oil

1-2 Tbsp. freshly squeezed lemon juice Pear Salad with Mint and Figs

1-2 tsp. hot pepper sauce or a few dashes Add a bit of elegance to your next dinner of Tabasco (optional)

party with this easily prepared salad. Salt and freshly ground black pepper, to taste

2 Tbsp. extra virgin olive oil

1⁄

In medium bowl, combine all ingredients. 2 Tbsp. balsamic vinegar

1⁄

Serve chilled or at room temperature. 2 Tbsp. freshly squeezed lemon juice 1⁄

Makes 5 servings. Per serving: 63 calories, 2 tsp. honey

1

2 g total fat (0 g saturated fat),

⁄8 tsp. salt

9 g carbohydrate, 2 g protein, 2 g dietary 1 small shallot, minced

fiber, 138 mg sodium.

1 small head Boston lettuce, washed and torn

1⁄4 cup chopped fresh mint

22

23

1 ripe Bosc pear, seeded, cored and Broccoli with Orange Herb Dressing quartered

The colors of this dish are most vivid if it 8 dried figs, cut into 4 slices each is served soon after preparation. Try this Freshly ground black pepper, to taste recipe with fresh green beans instead of In small bowl, whisk together oil, vinegar, broccoli, if desired.

lemon juice, honey and salt. Stir in shallot and set aside. To prepare salad, arrange 2 cups broccoli florets

lettuce on serving platter. Sprinkle mint 1⁄4 cup diced purple onion

over lettuce. Cut each pear quarter into 4

1⁄4 cup diced yellow pepper

slices and arrange over mint. Sprinkle with 1⁄4 cup diced pimento peppers

dried figs. Stir dressing and pour over salad. 1 Tbsp. extra virgin olive oil

Toss to coat. Serve garnished with freshly 1 Tbsp. frozen orange juice concentrate, ground black pepper.

thawed

Makes 4 servings. Per serving: 197 calories, 1⁄2 Tbsp. rice vinegar

7 g total fat (<1 g saturated fat), 2 cloves minced garlic

33 g carbohydrate, 2 g protein, 6 g dietary 1⁄

fiber, 78 mg sodium.

2 Tbsp. minced fresh parsley

1⁄8 tsp. dried marjoram

Lemon Rosemary Zucchini

Salt and freshly ground black pepper, to taste

Fresh herbs can make a big difference in Pinch of cayenne pepper

flavor.

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