|
Tabouli Salad with Lemon
Vinaigrette 1¼ cups uncooked bulgur Bring water to a boil in a medium pot. Pour bulgur into the boiling water; take off of heat, stir and cover. Let stand for 30 minutes or until bulgur is tender. In a large mixing bowl combine the vegetables — cucumber, tomato, parsley, zucchini and green onions. Drain any remaining water from the bulgur and add to the vegetables. Stir. Combine the dressing ingredients in a small bowl and stir. Drizzle over the bulgur mixture; toss well. Cover and chill at least 1 hour. Can be served cold or at room temperature. Nutrition Information Per
Serving:
Breakfast Sandwich Cooking spray Spray a 1-cup, microwave-safe cup with cooking spray. Pour the egg substitute in the cup; put a thin slice of honey ham on top. Cook in the microwave on high for one minute, or until cooked through. While the egg is cooking, toast the English muffin or bread. When the egg is done, sprinkle with cheese and allow the cheese to melt. Slide the egg on the bread and you are ready to go! Variations: Add the salsa for a Southwestern flair, or a dab of pesto for a touch of Italy.
Strawberry Salad
with Poppy Seed Dressing 1 (10-oz.) bag torn romaine lettuce Slice the strawberries and toss with one tablespoon of the poppy seed dressing. Place lettuce in a large bowl and toss with the remaining dressing. Divide lettuce among four plates, top with strawberries and sprinkle with almonds.
Nutrition Information Per Serving:
Asian Chicken Wraps Cooking spray Sauce: Mix together the sauce in a small bowl; set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add broccoli slaw and green onions; sauté until wilted. Stir in coconut milk sauce; cook 30 seconds, stirring constantly. Add chicken, and cook 1 minute, stirring to coat. Remove from heat. Warm the wraps or tortillas according to package directions. Spoon about 1 cup of the chicken mixture down center of each tortilla; top with cilantro and roll up. Eat warm or cover and chill to eat later. Nutrition Information Per Wrap:
Psychedelic Salad 1/2 cup skinless red lentils, rinsed Cook lentils in water for five minutes. Drain. Mix sugar, vinegar, oil, salt and celery salt together. Add all ingredients to the vinegar-oil mixture. Let stand for two hours in the refrigerator to blend flavors. This salad will keep for several weeks.
1996 National Lentil Festival Cook-off Winner; Lorraine Jones, Colfax, WA Nutrition Information Per Serving:
Bar-B-Q Lentils 2-1/2
cups dry lentils, rinsed Preheat oven to 350°. Combine lentils and water in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, for 30 minutes or until lentils are tender but still whole. Add remaining ingredients to cooked, undrained lentils. Turn mixture into a casserole dish and bake for 45 minutes. The Pea and Lentil Cookbook, from Everyday to Gourmet. USA Dry Pea and Lentil Council, 2000. Nutrition
Information Per Serving:
Black Bean Hummus 2 cups cooked or
canned black turtle or regular black beans Recipe by Vesanto Melina, MS, D, co-author of "The New Becoming Vegetarian." The Book Publishing Co. 2003.
Nutrition Information Per Serving:
Sloppy Joes
1 cup textured soy protein (TSP, also called TVP) To rehydrate the TVP, place it in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls. Nutrition
Information Per Serving: ©1997 Indiana Soybean Board
Spinach Dip 1 10-oz. package frozen chopped spinach Thaw the package of spinach and squeeze dry. Stir all ingredients together in a large bowl until blended. Cover; chill two hours. Stir before serving.
Nutrition Information Per Serving (1/4 cup): ©2000 Indiana Soybean Board
Zucchini
Soup with Roasted Red Pepper 1 cup
sliced onions (about one medium) Spray a large soup pot once with cooking spray. Place over low flame. Add onion and cook until browned, about three minutes, stirring frequently. Add zucchini and 1/4 of the diced red pepper. Cover and cook until vegetables are tender, about 15 minutes. Add vegetable stock. Stir in oats and 1/2 of the diced pepper. Bring to a boil, lower to a simmer and cook until oats are creamy, about 25 minutes, stirring occasionally. After soup cools slightly, puree in a blender or food processor, then return to pot. Reheat gently. Add salt and black pepper to taste. Garnish with reserved diced pepper. Nutrition Information Per Serving (1 cup): The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998.
Crispy Brown Rice Cookies 2 egg whites Preheat oven to 350°. Place egg whites in the bowl of an electric mixer and beat on high speed until frothy. Turn down to low speed. Slowly Recipes 37 add sugar, while beating on low. Then increase to high speed for two more minutes. Add maple syrup and beat on high speed for six more minutes. At this point the mixture should be the consistency of meringue. Add vanilla and beat one minute more. In a medium mixing bowl, combine brown rice cereal, flour and cinnamon. Gently fold dry ingredients into wet ingredients. Try not to deflate the egg whites. Line a large baking sheet with parchment paper. Use a soup spoon to drop half-dollar-size mounds of batter onto sheet about 1" apart. Bake in preheated oven until light brown and slightly firm to the touch, about 20 minutes. Allow to cool 20 minutes before removing from baking sheet. Use the tip of a sharp paring knife to loosen cookies from the baking paper.
Nutrition Information Per Serving (2 cookies): The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998.
Spicy Baked Fish Cooking oil
spray Preheat oven to 350°. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Spicy Seasoning Mix Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish or vegetable dishes. Nutrition
Information Per Serving (1 piece - 3 oz.): Source: The DASH Diet, National Institutes of Health, National Heart Lung and Blood Institute. NIH Publication No. 99-4082. 1999.
Watermelon Salad 4 cups 1/2-inch cubes seeded,
peeled watermelon Mix all ingredients together in a large bowl. Nutrition Information Per Serving (1
cup): Everyday Cooking with Dean Ornish. HarperCollins 1996.
Brown Rice and
Shiitake Pilaf 1 ounce dried shiitake mushrooms In a small bowl, soak mushrooms in 2 cups hot water until soft, 20-30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside. In a medium saucepan, combine celery, garlic, and 1/4 cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about five minutes. Stir in rice, mushrooms and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper. Nutrition Information Per Serving (1 cup): Everyday Cooking with Dean Ornish. HarperCollins 1996.
Peach Berry Shake 2-1/2
cups frozen peach slices or 1-1/2 cups fresh slices Combine the peaches, strawberries, yogurt, maple syrup or honey, nutmeg and lime juice in a blender or food processor and puree until smooth and creamy. Serve at once or chill until serving time. Nutrition Information Per Serving (9
ounces): Moosewood Restaurant Low-Fat Favorites. Clarkson Potter Publishers. 1996.
|
|
Oregon Heart & Vascular Institute
|
|
Patient Guide |
