EAT WELL
Eat the right way! Here are some ideas for proper nutrition.
• 10 Bean Soup
• Bacon and Goat Cheese Salad
• Brussel Sprouts with Apples
• Garlic Scallops
• Glazed Beets and Cabbage with
Pepper-Toasted Pecans
• Herb Chicken
• Herb topped Salmon
• Turkish Lamb Kebobs
• London Broil
• Seared Tuna
• Shrimp Kebobs
• Spiced Sweet Potato Casserole
• Spinach and Chick Pea Salad
• Tuna Tuscan Style
Eat the right way! Here are some ideas for proper nutrition.
• 10 Bean Soup
• Bacon and Goat Cheese Salad
• Brussel Sprouts with Apples
• Garlic Scallops
• Glazed Beets and Cabbage with
Pepper-Toasted Pecans
• Herb Chicken
• Herb topped Salmon
• Turkish Lamb Kebobs
• London Broil
• Seared Tuna
• Shrimp Kebobs
• Spiced Sweet Potato Casserole
• Spinach and Chick Pea Salad
• Tuna Tuscan Style
Glazed Beets and Cabbage with
Pepper-Toasted Pecans
2 teaspoons sugar
Dash of ground red pepper
Dash of black pepper
Dash of ground cinnamon
1/2 cup chopped pecans
Cooking spray
3 (15-ounce) cans whole baby beets, undrained
1/4 cup red currant jelly
1/4 cup red wine vinegar
1/4 teaspoon salt
1/8 teaspoon white pepper
1 1/2 cups thinly sliced shallots
3 cups coarsely chopped red cabbage
2.Melt the margarine in a small saucepan over medium heat. Add sugar, red pepper, black pepper, and cinnamon; cook 30 seconds, stirring constantly. Remove from heat; stir in pecans. Spread pecan mixture onto a baking sheet coated with cooking spray. Bake at 325° for 8 minutes; cool. Set aside.
3.Drain beets in a colander over a bowl, reserving 3 tablespoons liquid. Combine reserved beet liquid, jelly, vinegar, salt, and white pepper; set aside. Cut beets in half; set aside.
4.Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shallots; sautee 4 minutes or until tender. Add cabbage, and saute 10 minutes or until tender. Add jelly mixture and beets to skillet; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes or until liquid is slightly thick. Spoon into a bowl; sprinkle with pecan mixture.
Yield 12 servings (serving size: 1/2 cup beets and 2 teaspoons pecans)
Pepper-Toasted Pecans
Dietary Information:
Nutritional Information: CALORIES 99(21% from fat); FAT 2.3g (sat 0.2g,mono 1.2g,poly 0.6g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 38mg; SODIUM 310mg; FIBER 1.5g; IRON 1mg; CARBOHYDRATE 19.6g
Ingredients:
1 teaspoon stick margarine2 teaspoons sugar
Dash of ground red pepper
Dash of black pepper
Dash of ground cinnamon
1/2 cup chopped pecans
Cooking spray
3 (15-ounce) cans whole baby beets, undrained
1/4 cup red currant jelly
1/4 cup red wine vinegar
1/4 teaspoon salt
1/8 teaspoon white pepper
1 1/2 cups thinly sliced shallots
3 cups coarsely chopped red cabbage
Directions:
1.Preheat oven to 325°.
2.Melt the margarine in a small saucepan over medium heat. Add sugar, red pepper, black pepper, and cinnamon; cook 30 seconds, stirring constantly. Remove from heat; stir in pecans. Spread pecan mixture onto a baking sheet coated with cooking spray. Bake at 325° for 8 minutes; cool. Set aside.
3.Drain beets in a colander over a bowl, reserving 3 tablespoons liquid. Combine reserved beet liquid, jelly, vinegar, salt, and white pepper; set aside. Cut beets in half; set aside.
4.Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shallots; sautee 4 minutes or until tender. Add cabbage, and saute 10 minutes or until tender. Add jelly mixture and beets to skillet; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes or until liquid is slightly thick. Spoon into a bowl; sprinkle with pecan mixture.
Yield 12 servings (serving size: 1/2 cup beets and 2 teaspoons pecans)