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Recipes |
| Health Club
Tuna Salad |
1 can (16 oz.) Mixed
fruit in juice or
extra light syrup
1 ½ tsp. curry powder
1 cup cracked wheat
1 can (6.5 oz.) solid white tuna, packed in
water, drained and flaked
1 cup English cucumber, thinly sliced
½ cup green onion, sliced
Butter lettuce leaves |
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Nutritional
Analysis Per Serving: Calories, 220; Fat, 1 g.; Cholesterol, 7 mg.; Fiber, 6 g.;
Sodium, 156 mg. Percent calories from Fat, 4%. |
| Drain mixed fruit, reserving all liquid.
Combine reserved liquid and curry powder in glass measuring cup; add water to measure 2
cups. Bring mixture to a boil in a small saucepan. Place cracked wheat in small bowl; pour
liquid over cracked wheat. Let stand about 30 minutes until liquid is absorbed and cracked
wheat has cooled. Fold in mixed fruit, tuna, cucumber, and green onion; chill. Spoon onto
Butter lettuce leaves to serve. Makes 4 servings. This is an official 5 A Day recipe. |
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| Broccoli Soup |
1 ½ cups chopped
broccoli (or a 10-ounce
pkg. Frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
dash pepper
dash ground thyme
1/4 cup grated swiss cheese |
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Nutritional
Analysis Per
Serving:
Calories, 115; Cholesterol, 10 mg.; Sodium, 255 mg.; Fat, 3 g. Percent calories from Fat,
24%. |
| Place vegetables and broth in saucepan. Bring
to boiling, reduce heat, cover, and cook until vegetables are tender - about 8 minutes.
Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, strirring
constantly, until soup is lightly thickened and mixture just begins to boil. Remove from
heat. Add cheese and stir until milted. Makes 4 servings, 1 cup each. This is an official 5
A Day recipe. |
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| Glazed Carrots
with Five Spices |
3/4 cup water
8 medium carrots, peeled, sliced diagonally
1 cinnamon stick
3/4 tsp. ground cumin
½ tsp. ground ginger
1/4 tsp. ground coriander
Dash of cayenne pepper
2 tsp. honey
2 tsp. lemon juice |
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Nutritional
Analysis Per Serving: Calories 76; Fat, 0.5 g.; Cholesterol, 0 mg.; Fiber, 5 g.;
Sodium, 52 mg. Percent calories from Fat, 5%. |
| In a 10" skillet, bring water to boil.
Add the carrots, cinnamon stick, cumin, ginger, coriander, and cayenne pepper. Cover and
simmer for 12 minutes. Uncover, add honey and lemon juice. Raise heat to high and boil
until liquid evaporates and carrots are tender (about 4 minutes). Makes 4 servings. This
is an official 5 A Day recipe. |
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| Snackin' Yogurt |
6 to 8 ounces
unflavored nonfat yogurt
2 dried figs, sliced
1/4 red apple, cored, diced
½ small banana, sliced 2 Tbsp. granola
1 Tbsp. toasted pecans, chopped
2 Tbsp. maple syrup |
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Nutritional
Analysis Per Serving: Calories, 494; Fat, 9g.; Cholesterol, 4 mg.; Fiber, 6 g.;
Sodium, 178 mg. Percent calories from Fat, 16%. |
| Freeze yogurt about one hour. Remove lid and
invert over small bow. Puncture bottom of container and shake to loosen contents. Remove
carton or spoon yogurt into bowl. Top with dried figs, apple, banana, granola and pecans.
Pour on maple syrup. Makes 1 serving. This is an official 5 A Day recipe. |
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| Corn Chowder |
2 lbs. white
potatoes, medium diced
1 bay leaf
3/4 lbs. onions, finely diced
3 Tbsp. butter
1 green bell pepper, finely diced
2 tsp. cumin seeds
4 celery ribs, finely diced
3 Tbsp. flour ½ tsp. sage
½ tsp. white pepper
2 cups milk
1 lb. corn, frozen or kernels from 3
ears of corn
parsley, finely chopped |
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Nutritional
Analysis Per Serving: Calories, 127; Fiber, 5 g.; Cholesterol, 8 mg.; Sodium, 146 mg.
Percent calories from: Protein, 13%; Carbohydrate, 68%; Fat, 19%. |
| Boil potatoes until just tender in one quart
of water with bay leaf. Saute onions, peppers, celery, and cumin in butter intil onions
are transparent. Add sage, pepper and flour to the onion mixture with some of the potato
water and stir to make a paste. Add the potatoes and the rest of the potato water and
heat. Finally, add the milk and the corn. Heat thoroughly and garnish with parsley. Makes
14 servings. This is an official 5 A Day recipe. |
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