March
Simple Fish Tacos
From www.fruitsandveggiesmatter.gov/
Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.75
Ingredients
1/2 cup nonfat sour cream
1/4 cup fat-free mayonnaise
1/2 cup chopped fresh cilantro
1/2 package low sodium taco seasoning, divided
1 lb (4 total) cod or white fish fillets, cut into 1-inch pieces
1 Tbsp olive oil
2 Tbsp lemon juice
2 cups shredded red and green cabbage
2 cups diced tomato
12 6-inch warmed corn tortillas
Lime wedges for serving
Directions
In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tbsp seasoning mix. In medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until cod flakes easily when tested with a fork. Fill warm tortillas with fish mixture. Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce.
Nutrition Facts
Simple Fish Tacos
Serving Size 1/6 of recipe
Amount Per Serving
Calories 270 Calories from Fat 50
% Daily Value (DV)*
Total Fat 7g 11%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 35mg 12%
Sodium 400mg 17%
Total Carbohydrate 37g 12%
Dietary Fiber 4g 16%
Sugars 5g
Protein 16g
Vitamin A 25%
Vitamin C 40%
Calcium 8%
Iron 8%
* Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange**
Fruit: 0
Vegetables: 1
Meat: 2
Milk: 0
Fat: 0
Carbs: 2
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.
For some festive March recipes click here.
February
Mixed Green Salad with Grapefruit & Cranberries
From EatingWell: November/December 2009
Seves 12, about 1 cup each
Prep Time: 25 minutes
Total Time: 25 minutes
Ingredients
2 red grapefruit
1/4 cup extra-virgin olive oil
2 tablespoons minced scallions
1 tablespoon white-wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 cups torn butter lettuce
6 cups baby spinach
1 14-ounce can hearts of palm (see Shopping Tip), drained and cut into bite-size pieces
1/3 cup dried cranberries
1/3 cup toasted pine nuts (see Tip)
Directions
1. Remove the skin and white pith from grapefruit with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Cut the segments in half on a cutting board and transfer to a large salad bowl. Squeeze the grapefruit peel and membranes over the original bowl to extract 1/4 cup grapefruit juice.
2. Whisk oil, scallions, vinegar, salt and pepper into the bowl with the grapefruit juice.
3. Add lettuce, spinach and hearts of palm to the salad bowl with the grapefruit segments. Just before serving, toss the salad with the dressing until well coated. Sprinkle cranberries and pine nuts on top.
Tips & Notes
* Make Ahead Tip: Refrigerate the dressing (Steps 1-2) in a jar or cruet for up to 2 days. Refrigerate the grapefruit segments for up to 2 days. Assemble and refrigerate the undressed salad for up to 4 hours. Toss with the dressing and top with cranberries and pine nuts just before serving.
* Shopping tip: Hearts of palm are the tender inner stem portion of certain species of palm trees. Their flavor and texture is reminiscent of artichoke. Look for canned hearts of palm near other canned vegetables in most supermarkets.
* Tip: To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Analysis
160 calories; 11 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 15 g carbohydrates; 3 g protein; 3 g fiber; 196 mg sodium; 360 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 fruit, 2 fat
Nutrition Note: Vitamin A (70% daily value), Vitamin C (45% dv), Folate (21% dv).
January
Mandarin Cucumber Salad
From Food.com
Serves 4-6
Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients
1 medium cucumber, peeled and sliced into very thin rounds
1 (11-ounce) can mandarin oranges drained
1 medium sweet onion, sliced into very thin rings
2 teaspoons granulated sugar
1/3 cup distilled white vinegar
1 teaspoon chopped fresh tarragon
Salt and freshly ground pepper
Directions
In a serving bowl, combine the cucumbers, mandarin oranges, and onions.
In a small bowl, stir together the sugar and Vinegar
until the sugar dissolves. Pour the vinegar sugar mixture over the cucumber salad. Toss well. Add the chopped tarragon. Season with salt and freshly ground pepper.
Chill the salad before serving.
Nutrition Analysis
Serving Size: 1 (135 g)
Servings Per Recipe: 6
Amount Per Serving
% Daily Value
Calories 77.7; Calories from Fat 3; Total Fat 0.3 g; Saturated Fat 0.0 g; Monounsaturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0.0 mg;Total Carbohydrate 18.4 g; Dietary Fiber 2.2 g; Sugars 12.8 g; Protein 1.4 g
More Recipes
What's the deal with Quinoa?
Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. What was a sacred crop to the Incas has been classified as a "super crop" by the United Nations because of its high protein content. It is a complete protein, which means it has all nine essential amino acids. It also contains the amino acid lysine, which is essential for tissue growth and repair, and is a good source of manganese, magnesium, iron, copper and phosphorous. Give it a try with this delicious risotto dish!
Quinoa risotto with arugula and Parmesan
Dietitian's tip:To serve this dish as a main course double the portions.
By Mayo Clinic staff
Serves 6
Ingredients
1 tablespoon olive oil
1/2 yellow onion, chopped
1 garlic clove, minced
1 cup quinoa, well rinsed
2 1/4 cups vegetable stock or broth
2 cups chopped, stemmed arugula (rocket)
1 small carrot, peeled and finely shredded
1/2 cup thinly sliced fresh shiitake mushrooms
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.
Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.
Stir in the cheese and season with the salt and pepper. Serve immediately.
Nutritional Analysis
(per serving)
Calories 147 Monounsaturated fat 1 g
Protein 8 g Cholesterol 3 mg
Carbohydrate 23 g Sodium 292 mg
Total fat 3 g Fiber 2 g
Saturated fat 1 g
From mayoclinic.com