Spanish Rice Recipe

Spanish Rice Recipe

1 teaspoon olive oil
1/2 small onion, chopped
2 cups uncooked rice
1/2 small red bell pepper, seeded and chopped
4 cups water
3/4 teaspoon chili powder
1/8 teaspoon garlic powder
1 (8 ounce) can tomato sauce

Heat oil in a nonstick skillet over medium heat until hot. Add onion and uncooked rice. Cook, stirring frequently, until rice begins to brown. Stir in the bell pepper, water, chili powder, garlic powder and tomato sauce.

Heat to boiling. Reduce heat, cover and simmer about 25 minutes or until rice is tender and liquid is absorbed.

Makes 6 Servings
Serving Size: 1 cup

nutrients per serving
calories:	251
total fat:	1 g (5% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	241 mg
carbohydrate:	54 g (87% of calories)
protein:	5 g (8% of calories)
fiber:	2 g

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Cranberry Relish Recipe

Cranberry Relish Recipe

1 orange
2 cups fresh or frozen cranberries (thawed if frozen)
1 medium apple, finely chopped
1 (8 ounce) can sweetened crushed pineapple, drained
1/3 cup sugar

Cut orange into 4 pieces and remove seeds. Place orange and peel into blender or food processor and process until finely chopped. Place in large glass bowl and set aside.

Place cranberries in a food processor or blender and pulse blend until coarsely chopped. Add cranberries and remaining ingredients to chopped orange and mix well. Cover and refrigerate at least 8 hours.

Great as a condiment on sandwiches or a side dish with poultry or pork.

Makes 6 Servings
Serving Size: 6 ounces

nutrients per serving
calories:	105
total fat:	trace (2% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	1 mg
carbohydrate:	27 g (97% of calories)
protein:	1 g (2% of calories)
fiber:	3 g

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Waldorf Salad Recipe

Waldorf Salad Recipe

1 red apple, unpeeled
1 green apple, unpeeled
1/2 cup celery, diced
1 cup seedless red grapes, halved
1/4 cup walnuts, coarsely chopped
1/4 cup fat free mayonnaise
1/4 cup fat free sour cream

Core apples and dice, leaving skin on. Combine apples, celery, grapes and walnuts. Mix mayonnaise and sour cream together and toss with apple mixture.

Makes 4 Servings
Serving Size: 6 ounces

nutrients per serving
calories:	132
total fat:	5 g (29% of calories)
saturated fat	trace
cholesterol:	2 mg
sodium	218 mg
carbohydrate:	22 g (61% of calories)
protein:	4 g (10% of calories)
fiber:	3 g

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Basil Mashed Potato Recipe

Basil Mashed Potato Recipe

4-5 medium red potatoes, washed and cut into quarters
1/2 cup fat-free sour cream
1 teaspoon dried basil
Salt and pepper, to taste

Steam or microwave potatoes until tender. Mash well with fork, adding sour cream, basil and salt and pepper to taste.

Makes 4 serving
Serving size: 1/4 recipe

nutrients per serving
calories:	162
total fat:	less than 1 g (1% of calories)
saturated fat	less than 1 g
cholesterol:	6 mg
sodium	33 mg
carbohydrate:	36 g (77% of calories)
protein:	4 g (22% of calories)
fiber:	3 g

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Carrot Salad Recipe

Carrot Salad Recipe

1 pound carrots, shredded (approx. 3 cups shredded)
3/4 cup pineapple, chopped or crushed
1/2 cup raisins
6 ounces plain lowfat yogurt
2 tablespoons fresh mint, chopped
2 tablespoons lemon juice
1 teaspoon honey
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cumin

Combine all ingredients in a large bowl and mix well. Cover and refrigerate for at least 2 hours.

Makes 6 Servings
Serving Size: 6 ounces

nutrients per serving
calories:	114
total fat:	trace (2% of calories)
saturated fat	trace
cholesterol:	1 mg
sodium	47 mg
carbohydrate:	27 g (88% of calories)
protein:	3 g (9% of calories)
fiber:	3 g

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Lowfat Marinated Coleslaw Recipe

Lowfat Marinated Coleslaw Recipe

3 1/2 cups cabbage, coarsely shredded
1 1/4 cups red cabbage, coarsely shredded
1 cup carrot, coarsely shredded
1 cup celery, diced
1/2 cup onion, chopped
3/4 cup cider vinegar
1/4 cup sugar
1 1/2 tablespoons vegetable oil
3/4 teaspoons dried mustard
1/2 teaspoon celery seeds

Combine first 5 ingredients in a large bowl, toss gently and set aside. Combine remaining ingredients in a small saucepan. Heat over low heat until sugar dissolves, stirring constantly. Cool dressing mixture to room temperature.

Pour vinegar mixture over cabbage mixture and toss to coat. Cover and marinate in refrigerator for a few hours, stirring occasionally.

Makes 8 servings
Serving Size: 6 ounces

nutrients per serving
calories:	74
total fat:	3 g (31% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	26 mg
carbohydrate:	13 g (64% of calories)
protein:	1 g (5% of calories)
fiber:	2 g

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Chili Corn Muffin Recipe

Chili Corn Muffin Recipe

1/2 cup flour
1/2 cup corn meal
1-2 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon salt
1 egg
1 tablespoon canola oil
1/2 cup nonfat buttermilk
1 cup frozen corn, fully thawed
1/4 cup plus 2 tablespoon grated lowfat or nonfat cheddar cheese, divided
2 tablespoon canned chopped green chilies
Cooking spray

Preheat oven to 425 degrees. In medium bowl, mix together first 5 dry ingredients. In separate bowl, mix 3 liquid ingredients, corn, 1/4 cup cheese and chilies. Add to dry ingredients, stirring just until blended. Spoon mixture into 6 muffin cups sprayed with cooking spray. Place 1 teaspoon of remaining grated cheese on each muffin. Bake 25 minutes or until golden brown.

Makes 6 muffins
Serving Size: 1 muffin

nutrients per serving
calories:	146
total fat:	4 g (20% of calories)
saturated fat	1 g
cholesterol:	33 mg
sodium	169 mg
carbohydrate:	26 g (65% of calories)
protein:	6 g (15% of calories)
fiber:	2 g

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Broccoli Slaw Recipe

Broccoli Slaw Recipe

1/2 cup sliced black olives
4 cups broccoli slaw mix (or shredded cabbage)
2 large carrots
1 large red bell pepper

Dressing:
1/2 cup fat free mayonnaise
1/4 cup seasoned rice vinegar
1/4 teaspoon celery seed
Salt and pepper to taste

Shred carrots and thinly slice red bell pepper. Combine olives, slaw mix, carrots, bell peppers and toss. Combine all dressing ingredients in a small bowl and whisk together. Add dressing to vegetables and toss well to coat. Refrigerate at least 1 hour.

Makes 6 Servings
Serving Size: 6 ounces

nutrients per serving
calories:	61
total fat:	1 g (19% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	371 mg
carbohydrate:	12 g (73% of calories)
protein:	1 g (8% of calories)
fiber:	3 g

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Baked Sweet Potato Fries Recipe

Baked Sweet Potato Fries Recipe

4 small sweet potatoes, washed and cut into thin "sticks"
1 tablespoon canola oil
Salt, pepper, garlic powder and paprika, to taste
Cooking spray

Preheat oven to 450 degrees. In medium bowl, toss sweet potato sticks with oil and seasonings. Put sticks on baking dish sprayed with cooking spray. Bake 30 minutes, turning after 15 minutes.

Makes 4 serving
Serving size: 1/4 recipe

nutrients per serving
calories:	82
total fat:	2 g (15% of calories)
saturated fat	less than 1 g
cholesterol:	0 mg
sodium	6 mg
carbohydrate:	15 g (80% of calories)
protein:	1 g (5% of calories)
fiber:	2 g

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Mushroom Couscous Recipe

Mushroom Couscous Recipe

1 tablespoon olive oil
3 cups sliced mushrooms
Pinch of salt
1 cup couscous
1 1/4 cups fat-free, reduced sodium chicken broth or water
2 tablespoons minced parsley
Salt and pepper, to taste (optional)

Heat oil in medium skillet until hot. Add mushrooms and pinch of salt. Sauté for 3 minutes, stirring often. Add couscous, broth, parsley and salt and pepper. Stir and bring to boil. Remove from heat and cover. Let mixture sit 5 minutes. Fluff with fork and serve hot.

Makes 4 servings.
Serving size: 1/4 of recipe

nutrients per serving
calories:	202
total fat:	3 g (13% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	212 mg
carbohydrate:	35 g (73% of calories)
protein:	9 g (15% of calories)
fiber:	3 g

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White Bean Salad Recipe

White Bean Salad Recipe

2 1/2 cups cooked white beans (drained and rinsed if using canned)*
3 large stalks celery, sliced
1 small onion, diced
1 small green or red pepper, diced
1/2 cup black olives, drained
2 cups cherry tomatoes, halved
3 tablespoons olive oil
5 tablespoons white vinegar
1/4 cup sugar
1/2 teaspoon dry mustard
1 clove garlic, minced
1 pinch paprika

*Did you know... rinsing canned vegetables can remove as much as 40% of the sodium used during the canning process?

Combine beans, celery, onion, bell pepper, olives and tomatoes in a large bowl and mix well. Mix remaining ingredients together and pour over bean mixture. Toss well, cover and refrigerate at least 4 hours to allow flavors to mix. Salt and pepper to taste.

Makes 12 Servings
Serving Size: 6 ounces

nutrients per serving
calories:	121
total fat:	4 g (30% of calories)
saturated fat	1 g
cholesterol:	0 mg
sodium	63 mg
carbohydrate:	18 g (56% of calories)
protein:	4 g (14% of calories)
fiber:	3 g

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