Sometimes, lunch can be boring. marthastewart.com has some very yummy lunch recipes that are also low in fat and heart healthy. You don't have to be a cook to prepare some of these delicious meals and today, I'll share this one with you. You can make this recipe and have 3 lunches from it.
Tuna and White Beans
Fish and beans are great sources of protein that will keep your arteries clear and your heart healthy.
Mix together 1 can (5 ounces) oil-packed tuna (drained), 2/3 cup canned white beans (drained), such as cannellini, 1/4 cup raisins, 1/4 cup torn fresh flat-leaf parsley, the zest of 1/2 lemon, 1 tablespoon fresh lemon juice, and 1/8 teaspoon coarse salt. Season with pepper. Makes three 2/3 cup servings.
Per Serving (2/3 cup)
176 calories, 1g saturated fat, 3g unsaturated fat, 15mg cholesterol, 19g carbohydrate, 256 mg sodium, 16g protein, 3g fiber.
Here's Your Healthy Tip of the Day: Lunch doesn't have to be boring. Prepare your lunches in advance and store them in individual-sized tupperware containers. Take your lunch to work. You'll eat healthier, cheaper and feel better in the long run.
Showing posts with label low fat recipes. Show all posts
Showing posts with label low fat recipes. Show all posts
Tuesday, May 10, 2011
Thursday, January 20, 2011
Soup's On!!!
Here's Your Healthy Tip of the Day: Soup can be nutritious, delicious, satisfying and a complete meal. Eating Well Magazine (which I subscribe to) posted this Moroccan Vegetable Soup (Chorba) online. I've tested it and it is so good, I thought I'd share it with all of you. On a cold afternoon or evening, this hearty and healthy soup can give you that warm and cozy comfortable feeling and fill up your 'fuel tanks'. Enjoy!
Moroccan Vegetable Soup (Chorba)
From EatingWell: September/October 2008
Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.
6 servings, about 2 cups each
Active Time: 35 minutes Total Time: 1 1/2 hours
Nutrition Profile
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Ingredients:
2 tablespoons extra-virgin olive oil
1 medium onion, finely diced
2 teaspoons ground turmeric
1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
6 cups reduced-sodium beef broth, or water
1 14-ounce can diced tomatoes
2 small turnips, peeled and diced
2 carrots, diced
2 stalks celery, leaves included, thinly sliced
Pinch of saffron threads, (see Ingredient Note)
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
1 large zucchini, peeled and cut into 1/4-inch dice
2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper
Preparation
1.Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
2.Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.
Tips & Notes
Make Ahead Tip: Equipment: Kitchen string
Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
NutritionPer serving: 260 calories; 10 g fat (2 g sat, 6 g mono); 32 mg cholesterol; 19 g carbohydrates; 23 g protein; 4 g fiber; 615 mg sodium; 697 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (35% dv), Zinc (26% dv), Potassium (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 1/2 vegetable, 2 lean meat, 1/2 fat
Moroccan Vegetable Soup (Chorba)
From EatingWell: September/October 2008
Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.
6 servings, about 2 cups each
Active Time: 35 minutes Total Time: 1 1/2 hours
Nutrition Profile
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Ingredients:
2 tablespoons extra-virgin olive oil
1 medium onion, finely diced
2 teaspoons ground turmeric
1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
6 cups reduced-sodium beef broth, or water
1 14-ounce can diced tomatoes
2 small turnips, peeled and diced
2 carrots, diced
2 stalks celery, leaves included, thinly sliced
Pinch of saffron threads, (see Ingredient Note)
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
1 large zucchini, peeled and cut into 1/4-inch dice
2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper
Preparation
1.Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
2.Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.
Tips & Notes
Make Ahead Tip: Equipment: Kitchen string
Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
NutritionPer serving: 260 calories; 10 g fat (2 g sat, 6 g mono); 32 mg cholesterol; 19 g carbohydrates; 23 g protein; 4 g fiber; 615 mg sodium; 697 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (35% dv), Zinc (26% dv), Potassium (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 1/2 vegetable, 2 lean meat, 1/2 fat
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