World Famous Recipes

BLACK BEAN & CORN SALAD

INGREDIENTS:

1 4-ounce can drained black beans

1 15-ounce can drained whole kernel corn

4 chopped green onions

1/2 chopped green bell pepper

3 diced tomatoes

1/2 avocado peeled, pitted and diced

1 ounce jarred pimentos

2 tbsp. lemon juice

3 ounces Italian salad dressing

1/4 tsp. garlic salt

DIRECTIONS:

Combine Italian dressing, black beans, green onions, corn,

bell pepper, avocado, pimento, tomatoes, and lemon juice

in a bowl. Add and toss pepper, salt and garlic. Store in

airtight container and refrigerate.

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

Easiest Pasta & Cheese With Vegetables

This recipe, from “The Baby Bistro Cookbook” author Joohee Muromcew, is a
great way to get small children to eat vegetables, and the easiest way to
make homemade macaroni and cheese — no grating, melting or stirring a
sauce.

2 cups hot cooked pasta, such as elbow macaroni
1/2 cup fresh ricotta cheese
1 tablespoon grated Parmesan cheese
1/2-1 cup cooked peas or finely chopped cooked broccoli
Diced ham, optional

While the pasta is still hot, mix in the ricotta and Parmesan cheeses. Add
the vegetables and ham, if using.

Makes about 2 1/2 cups. Serves five 1/2-cup child-size servings

PER SERVING: 115 calories, 6 g protein, 17 g carbohydrate, 3 g fat (2 g
saturated), 9 mg cholesterol, 68 mg sodium, 1 g fiber.