CUPID’S KABOBS

1-1/2 cups cold milk

1 package (3.4 ounces) instant vanilla pudding mix

1 cup (8 ounces) cherry vanilla yogurt

1 carton (8 ounces) frozen whipped topping, thawed

Assorted fruit–seedless grapes, apple chunks, strawberry halves and/or

pineapple chunks

Fresh mint sprigs

In a bowl, combine milk and pudding mix; mix well. Let stand for 2-3 minutes

Add yogurt; mix well. Fold in whipped topping. Refrigerate. Thread fruit

onto bamboo skewers; add a mint sprig on the end of each to resemble feathers on

an arrow. Serve with dip.

Yield: 4 cups dip.

Hypertension and Healthy Eating During the Holidays

Christmas Recipes

Christmas Recipes

Thai Pea Soup

Ingredients

2 cups vegetable stock

2 cloves garlic, finely minced

3/4 tsp. curry paste

1 tbsp. + 1 tsp. fresh mint, chopped or 1-1/4 tsp. dried

13 oz. frozen peas, thawed

3/4 tsp. canola oil

1/4 tsp. black mustard seeds

Directions

Boil stock in a large pan over high heat. Add next 3

ingredients. Reduce heat to low, cover pan and simmer 4 - 5 minutes.

Add peas and simmer another 4 -7 minutes. Transfer mixture to a

blender or food processor and process until smooth. Season with salt

and pepper to taste. Heat oil in a heavy nonstick skillet over medium

high heat. Sauté mustard seeds until they start to pop. Pour oil

spice mixture over soup.

Nutritional Info Per Serving: Per serving: calories 89, fat 1.5g, 15%

calories from fat, protein 5.1g, carbohydrates 14.5g, fiber 5.3g,

sugar 5.2g, sodium 220mg, diet points 1.4.

Diebetic Exchanges: Bread: 0.9, Fat: 0.1.

Green Minestrone

Makes 6 servings

1 Tbsp extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp grated Parmesan cheese

1. Heat oil in a large Dutch oven or pot over medium-high heat.

Sauté scallions, leek, onion and celery until onion is translucent.

Cover, reduce heat and cook gently 5 minutes, or until vegetables

have released their juices and softened.

2. Add broth, green beans, potato and zucchini. Simmer, uncovered,

5 minutes. Stir in spinach. Add canned beans. Season to taste with

salt and pepper. Cook until beans are heated through, about 5 minutes.

3. Ladle soup into bowls and serve, topped with some of the cheese.

(Soup keeps up to three days if covered and refrigerated.)

Calories: 111

Protein: 6 g

Sodium: 532 mg

Fat: 3 g

Carbohydrates: 17 g

Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat

Source: AICR

SPICY TURKEY NOODLE SOUP Low Sodium

Nutrition Information
Per Serving:
Calories: 123.40
Fat: 1.50 g
Cholesterol: 26.00 mg
Sodium: 450.00 mg
Carbohydrates: 16.00 g
Protein: 12.80 g
Fiber: 3.80 g