In the spirit of National Nutrition Month®, we will be sharing healthy recipes throughout the month. Please share your favorite recipes and healthy cooking tips! Email recipes to email@example.com. Enjoy!
Black Bean Hummus
Shared by Ali Freeman. Flavorful and lots of protein.
1 12oz Can Cooked Black Beans
2 Tablespoons Olive Oil
2 Tablespoons Lemon Juice
1 Garlic Clove Minced
½ Teaspoon Cumin
Salt to taste
Cook black beans, then drain. In blender, blend all ingredients until smooth. Let stand about 15 minutes before serving. Serve with leafs of lettuce, pita chips, etc.
Shared by Tammy Perry. This recipe adapted from Nathalie Dupree and Cynthia Graubart’s Southern Biscuits. A proper biscuit with no fat and just three ingredients!
1 ½ cups self-rising flour
1 tsp salt
1 ¼ cups plain greek yogurt
Preheat oven to 450.
Whisk flour and salt together in a large bowl. Make a hollow in the center. Pour yogurt into center, and stir with a fork or spoon puling flour into yogurt. Mix until dry ingredients are moistened and the dough forms.
Sprinkle a clean surface with flour. Turn dough out, sprinkle with flour and fold in half. Pat dough until ½ inch thick. Flour again if necessary and fold dough in half a second time. Pat dough into ½ inch thick round.
Dip a 2 inch biscuit cutter into flour and cut out biscuits without twisting.
Place biscuits close together on a baking sheet. Bake 10 to 14 minutes, until light golden brown. Serve hot. Makes 12 biscuits.
West Texas Chipotle Chicken Salad Wrap
1⁄2 cup reduced-fat mayonnaise
1⁄4 cup light sour cream
2 tablespoons fresh lime juice
1 jalapeño pepper, seeded and minced
1⁄2 teaspoon diced chipotle pepper
1⁄4 teaspoon salt, optional
3 cups cooked chicken, cut in 3⁄4 –inch cubes
1 cup chopped tomato
1 avocado, peeled and chopped
3 tablespoons chopped fresh cilantro
6 flour tortillas
Make this the day before serving and let the flavors meld. Wrap in tortillas or serve on a bed of lettuce.
1. Combine the mayonnaise, sour cream, lime juice, jalapeno, chipotle peppers and salt in a large mixing bowl.
2. Place the chicken, tomato, avocado and cilantro in a bowl with the mayonnaise mixture and toss lightly to coat.
3. Top each of the 6 tortillas evenly with the chicken mixture. Roll.
Tips: This filling can serve as a cold entrée, a wrap sandwich filling or a tasty pasta salad (add 2 cups cooked orzo and increase the seasonings to taste). The chipotle, a dried roasted jalapeño pepper, is also available in powdered form.
Serving size: 1 wrap Nutrition Facts per Serving: Calories: 480 Fat: 20g Saturated fat: 4g Cholesterol: 65mg Sodium: 820mg Carbohydrates: 48g Fiber: 4 g Protein: 28 g
Recipe provided courtesy of John Wiley & Sons, From American Dietetic Association Cooking Healthy Across America by American Dietetic Association and Food and Culinary Professionals, A Dietetic Practice Group of ADA ©2005, John Wiley & Sons.
*For a non-vegetarian dish, simply add ground turkey.
1 1/2 quarts spaghetti sauce
1/2 cup grated carrots
1/2 t oregano
6 cooked lasagna noodles
1 (16 ounce) container ricotta cheese
2 (16 ounce) packages frozen chopped spinach, thawed and well-drained
1 1/2 cups thinly sliced zucchini
1 cup sliced fresh mushrooms
3 cups shredded part-skim Mozzarella cheese
1/2 cup grated parmesan cheese
Mix carrots, oregano, and spaghetti sauce together.
Mix Ricotta, spinach, and eggs together in a separate bowl.
Spread 1/2 cup spaghetti sauce in bottom of 9 x 13 inch baking dish.
Layer 3 lasagna noodles, 1/2 remaining sauce, 1/2 Ricotta mixture, 1/2 zucchini, 1/2 sliced mushrooms, 1/2 Mozzarella, and 1/2 Parmesan.
Repeat layers with remaining ingredients.
Bake in 350 degree oven for about 45 minutes.