Healthy Servings - stdghd
Healthy Servings â stdghd
With all the hoopla surrounding the arrival of the new millennium, the dawn of the year 2000 is certainly worthy of some life-changing health habits. Your diet is one area that merits special attention, since healthy eating can enhance both well-being and longevity. Experts say eating plenty of fruits, vegetables, whole grains and beans, as well as staying active and maintaining a healthy weight, could reduce the incidence of serious disease like cancer by 30 or 40 percent.
VEGETABLE RICE ITALIANO
6-oz box long grain and wild rice
2 tsps instant low-sodium bouillon
1 Tbsp olive oil
1 medium onion, chopped
Â½ lb carrots, chopped (about 11/2Â cups)
1 tsp dried rosemary or oregano
1/3Â cup quick-cooking brown rice
16-oz can tomatoes with no added salt
9-oz package of frozen artichoke hearts
15.5 oz can kidney beans, drained and rinsed
1 cup frozen peas, unthawed
In a 4-quart saucepan or Dutch oven over high heat, bring to a boil the long grain and wild rice combination, water according to package instructions and bouillon. Do not add seasoning packet if one is enclosed in package of rice. Reduce heat to low and simmer, covered.
Meanwhile, heat oil briefly in a medium or small saucepan over medium-high heat. Add onion, carrots and rosemary. SautÃ© until onion is softened and carrots are crisp-tender. Set aside.
When long grain and wild rice mixture has about 10 minutes cooking time left, add quick-cooking brown rice, tomatoes (with their juice) and artichoke hearts.
When rice is tender and liquid absorbed, stir in peas, kidney beans and cooked carrot-onion mixture. Heat through and serve.
Each of the 4 main-dish servings (21/2Â cups each) contains 460 calories and 5 grams of fat.
PASTA WITH TUNA SAUCE
1 tsp olive oil
1 garlic clove, minced
Â 1 61/2 -oz can water-packed white tuna, drained
13/4Â cups tomato puree
1 Tbsp fresh parsley, minced (or 11/2Â tsp dried)
Â½ to 1 tsp oregano
1 or 2 pinches cayenne pepper
5-6 oz pasta
11/2Â Tbsp grated Parmesan cheese
Heat oil in skillet over medium heat. Add garlic and sautÃ©, stirring constantly until just golden. Add remaining ingredients except pasta and cheese. Simmer uncovered for about 15 minutes. Add water if sauce gets too thick.
Meanwhile, cook pasta in boiling water until tender but still firm. Drain. Serve immediately, toped with sauce and cheese.
Each of the 2 servings contains 512 calories and 8 grams of fat.
CREAMY CONFETTI COLESLAW
1 medium carrot, sliced
1 celery rib, sliced
Â½ Granny Smith apple, peeled, cored, and coarsely chopped
4 cups finely shredded green cabbage
4 cups finely shredded red cabbage
Â½ medium red onion, cut in thin crescents
2 scallions, green part only
Â¼ cup low-fat mayonnaise
1 cup fat-free buttermilk
2 Tbsp white vinegar
2 tsp sugar
Â½ tsp caraway seeds
1 teaspoon salt
Freshly ground pepper
In a food processor, pulse the carrots until they are coarsely chopped. Add the celery and pulse 3 â 4 times. Add the apple. Pulse until the vegetables are evenly chopped, taking care not to make them too fine. Turn the vegetables into a large stainless steel, plastic, or glass bowl.
Add the green and red cabbage and onion to the bowl. Cut the scallions into 11/2Â inch lengths. Cut each piece lengthwise into thin strips. Add the scallion to the bowl. With your hands, toss the slaw until it is evenly mixed.
For the dressing, whisk together the mayonnaise and buttermilk. Add the vinegar and sugar. Crush the caraway seeds in a mortar, or place them on a cutting board. Holding a small cast iron skillet or other heavy pot in both hands, use the bottom of the pot to grind the caraway seeds by pressing on them heavily. Mix the caraway into the dressing. Add salt and pepper to taste. Pour the dressing over the slaw and mix to combine.
Cover the bowl of slaw tightly with plastic wrap, or place in a covered container. Refrigerate at least 2 hours, up to overnight, before serving. This coleslaw keeps 2-3 days.
Each of the eight servings contains 66 calories and 2 grams of fat.
WHOLE WHEAT BREAD WITH FRESH HERBS
Â½ cup white bread flour
1 cup whole wheat flour
Â½ cup rolled oats (not quick-cooking or instant)
Â½ tsp baking soda
Â½ tsp salt
Â½ tsp freshly ground black pepper
Â¼ cup chopped parsley
Â¼ cup chopped scallion, green part only
2 Tbsp chopped fresh basil
2 eggs, lightly beaten
1 cup low-fat buttermilk
1 Tbsp extra-virgin olive oil
Preheat the oven to 375 F. Spray a 9-inch x 5-inch x 21/2 -inch loaf pan with cooking spray. In a large bowl, combine the two flours, oats, baking soda, and salt and pepper. Mix in the parsley, scallions and basil.
In a small bowl, lightly beat the eggs. Mix in the buttermilk and oil until well combined.
Add the wet ingredients to the dry ones, mixing just until they are combined. Pour the batter into the prepared baking pan.
Bake until a knife inserted in the center comes out clean, about 45 minutes.
Cool in the pan for 10 minutes. Turn the loaf out of the pan and set on a baking rack to cool completely. This bread keeps, wrapped in foil, for 3 to 4 days.
Each of the 10 slices contains 117 calories and 3 grams of fat.