White Bean and Escarole Soup

White Bean and Escarole Soup is a delicious way to add a protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber to your diet. Vitamin-packed escarole is a bonus.

White Bean and Escarole SoupPrep Time: several hours
Cook Time: 45 min
Ready In: several hours

Servings: 6

Ingredients
1 cup dry Navy Beans
3 cups Water
1 cup Onion, chopped
½ cup Potato, peeled and chopped
1 clove Garlic, minced
3 oz Canadian Bacon, cut in ½-inch cubes
2½ cups Water
¼ tsp fresh Ground Black Pepper
½ tsp Salt
1 tsp Vegetable oil
8 oz Escarole, coarsely chopped

Directions
Place dry beans and 3 cups of water in medium saucepan. Bring to a boil; remove from heat. Allow beans to soak several hours or overnight.
Drain beans; place in pressure cooker with onion, potatoes, garlic, Canadian bacon, 2½ cups water, salt, pepper and vegetable oil. Close cover securely, place pressure regulator on vent pipe, and cook for 30 minutes with pressure regulator rocking slowly. (If using an electric pressure cooker, follow manufacturer instructions.) Let pressure drop on its own.
Add chopped escarole; simmer for 5 to 10 minutes, until escarole is wilted and cooked tender.
Slow-Cooker Method
This soup can be prepared using a slow cooker. Soak beans as described in step 1; drain. Add beans, onion, potatoes, garlic, Canadian bacon, and 2½ cups water to slow cooker. Cook for 8 to 10 hours. At end of cooking, add escarole; simmer for 5 to 10 minutes, until escarole is wilted and tender. Add salt and pepper to taste.

Tips & Notes
Escarole is a type of endive with broad, flat leaves. While the two species may differ slightly in appearance, their nutritional content is the same. Escarole is simple to plant and maintain in a home garden and offers numerous nutritional benefits. The fact that it contains vitamins, minerals and is diet friendly makes escarole a leafy green that you should consider adding to your menu.
Escarole’s benefits include vitamins A, K and folate, as well as C, E and B vitamins. Minerals include calcium, potassium, magnesium, phosphorus, iron, sodium, copper, manganese, zinc and selenium.
While these vitamins and minerals are found in escarole in trace amounts, they contribute to your daily intake and your body’s overall health.
Fat free, low carb and containing only 4 calories, a 1/2 cup serving of escarole is an excellent addition to any diet plan.

Nutritional Information Per Serving
Calories: 163
Protein: 11g
Carbohydrates: 27g |
Fat: 2g
Saturated Fat: 0g
Cholesterol: 7mg
Sodium: 349mg
Fiber: 9g

Source: NetPlaces.com

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Asian Style Fish Cakes

Asian Style Fish Cakes is a delicious alternative to traditional crab cakes. They are delicious – you might even say “magical” – because they will disappear from your table.

Asian Style Fish CakesPrep Time: 15 min
Cook Time: 15 min
Ready In: 30 min

Servings: 8

Ingredients
1 lb Catfish Fillet
2 Green Onions, minced
1 Banana Pepper, cored, seeded, and chopped
2 cloves Garlic, minced
1 tbsp Ginger, grated or minced
1 tbsp Bragg’s Liquid Aminos
1 tbsp Lemon Juice
1 tsp Lemon Zest
Old Bay Seasoning, optional

Directions
Preheat oven to 375°F.
Cut fish into 1-inch pieces.
Combine fish with green onions, banana pepper, garlic, ginger, Bragg’s Liquid Aminos, lemon juice and lemon zest in food processor; process until chopped and mixed. (You do not want to purée this mixture; it should be a rough chop.) Add Old Bay Seasoning, if using; stir to mix.
Form fish mixture into patties of about 2 tablespoons each; you should have 16 patties total.
Place patties on baking sheet treated with nonstick cooking spray; bake 12 to 15 minutes, or until crisp. (Alternatively, you can fry these in a nonstick pan about 4 minutes on each side.)

Tips & Notes
For crunchy fish cakes, coat each side in rice flour and then lightly spritz the tops of the patties with olive or peanut oil before baking as directed.
Eating fish not only adds variety to your diet, but also significantly boosts your nutrient intake.
Farm-raised catfish offers an impressive nutritional profile, including vitamins, protein and minerals that help promote healthy tissue function, which makes it a smart addition to a balanced diet. It’s also low in mercury, according to the U.S. Environmental Protection Agency and the U.S. Food and Drug Administration.
However, it contains less healthy fat than wild catfish, so opting for farm-raised over wild means you’ll miss out on some health benefits.

Nutritional Information Per Serving
Calories: 66
Protein: 11g
Carbohydrates: 1g
Fat: 2g
Saturated Fat: 1g
Cholesterol: 41mg
Sodium: 112mg
Fiber: 0mg

Source: NetPlaces.com

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Lentil Vegetable Soup

Lentil Vegetable Soup will give you a boost of energy, blood sugar control as well as a huge dose of flavor. This soup is not just to warm you up on a cold day, it is a healthy dish that may become a family favorite.

Lentil Vegetable SoupPrep Time: 10 min
Cook Time: 60 min
Ready In: 70 min

Servings: 4

Ingredients
5 cups Water or your choice of Broth
1 medium-sized Sweet Potato, peeled and chopped
1 cup uncooked Lentils
2 medium Onions, chopped
¼ cup Barley
2 tbsp Parsley Flakes
2 Carrots, sliced
1 Celery Stalk, chopped
2 tsp Cumin

Directions
Combine all ingredients in soup pot; simmer until lentils are soft, about 1 hour.

Tips & Notes
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein — all with virtually no fat.
The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up — not out.
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy.
Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.

Nutritional Information Per Serving (using water)
Calories: 273
Protein: 16g
Carbohydrates: 53g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 34mg
Fiber: 19g

Source: NetPlaces.com

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Amish Style Turnips

This Amish Style Turnips recipe is a powerhouse of nutrients, vitamins and fiber that will help lower the risk of heart disease and type 2 diabetes.

Amish Style TurnipsPrep Time: 10 min
Cook Time: 50 min
Ready In: 60 min

Servings: 6

Ingredients
3 cups Turnips, cooked and mashed
½ cup Water
1 slice Whole-wheat Bread
1 tbsp Butter, melted
2 tbsp artificial Brown Sugar
½ cup Low-fat Milk
1 Egg

Directions
Cook turnips in advance. If using fresh turnips, wash, peel, and cut into 1-inch cubes. Put in covered dish with ½ cup water; microwave on high 10 to 15 minutes, until tender.
Place bread in food processor. Using pulse setting, process until bread is consistency of fine bread crumbs.
In medium bowl, mix together bread crumbs, melted butter, Splenda, milk, and egg. Add cooked turnip; mix well.
Turn mixture into greased casserole dish. Bake uncovered in 375°F oven 30 to 35 minutes.

Tips & Notes
Turnips have long had a place in the human diet. Their consumption dates back to prehistoric times.
The nutritional value of your turnips depends on the cooking method you choose. Boiling them will result in significant nutrient loss, while steaming them until just tender yields a meal with greater nutrient content.
Cooked turnips are low in calories, at roughly 50 calories per serving, and make a healthful addition to your diet because they contain vitamins and fiber.
Turnips, whether boiled or steamed, serve as good sources of dietary fiber. Eating foods rich in fiber helps you stick to your diet plan because the fiber absorbs water and fills your stomach. Following a high-fiber diet also offers long-term benefits by lowering your risk of chronic digestive disorders, as well as heart disease and type 2 diabetes.
Cooked turnips also boost your intake of vitamin C. Vitamin C promotes the health of your skin. It promotes the formation of collagen needed for skin strength and also provides natural sun protection. The vitamin also helps you metabolize fatty acids and cholesterol and plays a role in brain cell communication.
Look to turnips as a source of vitamin B-6, also called pyridoxine. A diet rich in vitamin B-6 supports the health of your reproductive system by helping you make steroid hormones, the hormone family that includes the sex hormones estrogen and testosterone.

Nutritional Information Per Serving
Calories: 80
Protein: 2g
Carbohydrates: 12g
Fat: 3g
Saturated Fat: 2g |
Cholesterol: 40mg
Sodium: 49mg
Fiber: 2g

Source: NetPlaces.com

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