Today is the final round of the HarbinSTRONG Healthy Cooking Challenge. 6 finalists have been selected by Harbin Clinic Dietitians and will be competing for the grand prize. Recipes for the 6 finalists are below. Check back later today to find out the winner!
Black Rice Salad with Snap Peas, Carrots and Almonds
Lori Lotz, Pediatrics Rome
2 cups black rice
4 cups microgreens
4 small carrots, coarsely chopped
8 oz. sugar snap peas, coarsely chopped
4 green onions, diagonally sliced
¼ cup fresh lemon or lime juice
¼ cup honey
1/3 cup tamari sauce
1/3 cup canola oil
2 tsp wasabi paste
½ cup slivered almonds
In a 2 to 3 quart saucepan, bring 3 ½ cups water to boil, add rice. Reduce heat to low; cover tightly, cook for 30 minutes or until all the water is absorbed. Let cool. Transfer to large bowl. Add microgreens, carrots, snap peas, and green onion. Toss to combine.
For dressing, whisk together lemon juice, honey, tamari, canola oil and wasabi paste.
Pour dressing over rice and vegetables. Toss to combine. Sprinkle with almonds.
352 cal, 15 g fat, 0 mg chol, 5 g fiber, 9 g protein
Good for You Vegetarian Chili
Joan Kines, Radiation Oncology
1 14.5 oz can Dark Red Kidney Beans
1 14.5 oz can Fat Free Pinto Beans (Lucks)
1 14. 5 oz can Black Beans (Lucks)
2 cups filtered water
1 14. 5 oz can Diced Tomatoes
1.5 cups chucky salsa (medium)
1 pkg McCormick Original Chili Mix
1 pkg Yves mealtess ground
Drain and rinse canned beans.
In a slow cooker: add water, drained and rinsed beans. Add diced tomatoes, salsa and chili mix. Mix ingredients then add crumbled meat ground, mix well. Cook in slow cooker on high for 2+ hours.
12 oz serving – 400 calories, .5 fats, 20 g fiber, 14 g sugar, 30 g protein
Herbed Shrimp and White Bean Salad
Lori Lowe, General Surgery Cartersville
1 red bell pepper
4 cups arugula, loosely packed
½ cup thinly vertically sliced red onion
2 T chopped fresh chves
2 T chopped fresh basil
1 T chopped fresh flat-leaf parsley
1 (15 oz) can cannellini beans, rinsed and drained
½ tsp grated lemon rind
2 T fresh lemon juice
1 garlic clove, minced
3 T extra-virgin olive oil
¼ tsp salt, divided
¼ tsp black pepper, divided
1 pound peeled and deveined large shrimp
2 T pine nuts toasted
Preheat broiler to high.
Halve bell pepper lengthwise; discard seeds and membrane. Place halves, skin sides up, on a baking sheet. Broil 12 minutes or until blackened. Seal in a paper bag. Let stand 5 minutes. Peel; chop. Combine bell pepper and next 6 ingredients (through beans). Combine rind, juice, garlic, oil 1/6 tsp salt and 1/8 tsp pepper.
Heat a large skillet over medium-high heat. Coat pan with cooking spray. Sprinkle shrimp with remaining salt and pepper. Cook 2 minutes on each side or until done. Add shrimp, lemon mixture, and huts to arugula mixture. Toss.
326 cal, 15.7 g fat, 28.9 g protein, 17.4 g carbohydrate
Spinach and Garbanzo Beans
Robin Hice, Administration
1 Can Garbanzo Beans
2 Handfuls of fresh spinach
2 TBSP Pesto
Empty can of beans into a saucepan and heat on high until boiling. Take off heat and drain. Immediately add spinach to boiler and allow for wilting. Add pesto, stir well. Best if served immediately.
3 servings – 176 cal, 6.5 g fat, 8.9 g protein, 23.5 carbohydrates
Mary Blair, ENT
½ cup chop onion
1 garlic clove, chopped
1 T margarine
8 oz low fat cream cheese – room temp
8 oz low fat cottage cheese
¾ cup beg beaters
20 oz frozen spinach (drained)
¼ tsp paprika
1/8 tsp nutmeg
Preheat oven at 325.
Melt margarine and cook onions, garlic for 6 minutes. Remove to bowl and add cream cheese, cottage cheese and beat well with mixer. Add the egg beaters ¼ cup at a time mixing well between, then stir in spinach till blended.
Spray 9 inch pan with Pam, add mixture and sprinkle with nutmeg and paprika.
Bake for 30 minutes covered, 15 minutes uncovered.
Serves 8. 148 calories per serving
Erin Williams, Administration
6 egg whites
1 c dry oatmeal
1 c cottage cheese
2 tsp sugar
1 tsp cinnamon
1 tsp vanilla
Blend all ingredients until smooth. Dip ¼ cup and place on non-stick griddle or pan. Serve and enjoy!
Serving size: 3
181 Calories, 2.7g fat 20g carb 2.8g fiber 361mg sodium 10mg cholesterol