Creamy Avocado & White Bean Wrap

Makes 4 servings

Ingredients

2 tablespoons cider vinegar
1 tablespoon canola oil
2 teaspoons finely chopped canned chipotle chile in adobo sauce (see Note)
¼ teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
¼ cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
½ cup shredded sharp Cheddar cheese
2 tablespoons minced red onion
4 8- to 10-inch whole-wheat wraps or tortillas


Instructions

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Tips

Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition Information

Per serving: 411 calories; 18 g fat (4 g sat, 7 g mono); 15 mg cholesterol; 50 g carbohydrate; 13 g protein; 13 g fiber; 633 mg sodium; 396 mg potassium.
Nutrition bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
2 Carbohydrate Servings
Exchanges: 2 1/2 starch, vegetable, 1 lean meat, 2 fat

Source: Eatingwell

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Turkey Mini Meatloaves

Turkey Mini Meatloaves

Makes 6 servings, 2 loaves each

Ingredients

1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
⅓ cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
½ teaspoon freshly ground pepper
¼ teaspoon salt
¼ cup barbecue sauce (optional)

Instructions

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.

2. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.

3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.

Nutrition Information

Per serving: 196 calories; 6 g fat (2 g sat, 0 g mono); 79 mg cholesterol; 18 g carbohydrate; 19 g protein; 3 g fiber; 368 mg sodium.
Nutrition bonus: Vitamin C (90% daily value), Selenium (24% dv), Vitamin A (20% dv).

Source: Eating Well

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Whole Wheat, Oatmeal, and Raisin Muffins

Whole Wheat, Oatmeal, and Raisin Muffins


With four whole grains and three dried fruits, these muffins are a great way to get a variety of antioxidants and fiber. Wheat germ is a good source of vitamin E. Look for untoasted wheat germ in the organic food section of the supermarket. Adding boiling water to the batter and allowing it to sit for 15 minutes before baking allows the hearty oats, wheat germ, and bran to soak up the liquid for a more tender muffin.


1 cup whole wheat flour (about 4 3/4 ounces)
1/4 cup granulated sugar [splenda]
1/4 cup packed brown sugar [diabetisweet]
2 tablespoons untoasted wheat germ
2 tablespoons wheat bran
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 1/2 cups quick-cooking oats [thick cut rolled oats]
1/3 cup chopped pitted dates
1/3 cup raisins
1/3 cup dried cranberries
1 cup low-fat buttermilk
1/4 cup canola oil
1 teaspoon vanilla extract
1 large egg, lightly beaten or [1/4 cup egg beaters]
1/2 cup boiling water
Cooking spray


Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients (through salt) in a large bowl, stirring with a whisk. Stir in oats, dates, raisins, and cranberries. Make a well in center of mixture. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring just until moist. Stir in boiling water. Let batter stand 15 minutes.

Preheat oven to 375°.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.



Yield: 12 servings (serving size: 1 muffin)
Nutrition before my changes-

CALORIES 204 (28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); IRON 1.4mg; CHOLESTEROL 19mg; CALCIUM 43mg; CARBOHYDRATE 34.7g; SODIUM 288mg; PROTEIN 4.6g; FIBER 3.4g

Cooking Light, JANUARY 2006

My changes is [ ]

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Cucumber-Mango Salad

The blend of sweet, fiery, and smoky qualities common to Ethiopian fare is exemplified in this simple salad. Since red jalapeños are sometimes hard to find, you can always double up on the milder green variety.


2 cups thinly sliced peeled English cucumber (about 1)
1 1/2 cups finely chopped red onion
1/2 teaspoon salt
1 garlic clove, minced
1 teaspoon peanut oil
2 cups chopped seeded tomato (about 1 pound)
3 tablespoons chopped unsalted, dry-roasted peanuts
1 tablespoon finely chopped seeded red jalapeño pepper (about 1)
1 tablespoon finely chopped seeded green jalapeño pepper (about 1)
1/4 teaspoon coriander seeds, crushed
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
Dash of ground cinnamon
Dash of ground cloves
1 3/4 cups diced peeled ripe mango (about 1)
1 tablespoon chopped fresh cilantro
3 tablespoons fresh lime juice


1. Combine first 4 ingredients in a colander; toss gently to coat. Let stand at least 20 minutes.

2. Heat oil in a large skillet over medium-high heat. Add tomato and next 8 ingredients (through ground cloves) to pan; sauté 5 minutes or until tomato is tender. Remove from heat; cool to room temperature (about 20 minutes).

3. Combine drained cucumber mixture, tomato mixture, mango, cilantro, and lime juice in a medium bowl; toss gently to combine.



Yield: 6 servings (serving size: 2/3 cup)

CALORIES 95 (32% from fat); FAT 3.4g (sat 0.5g,mono 1.5g,poly 1.1g); IRON 0.7mg; CHOLESTEROL 0.0mg; CALCIUM 31mg; CARBOHYDRATE 15.9g; SODIUM 204mg; PROTEIN 2.8g; FIBER 2.9g

Cooking Light, DECEMBER 2008

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Banana-Stuffed French Toast

Banana-Stuffed French Toast
from The Big Book of Vegetarian

4 ripe bananas, peeled, each cut into 4 pieces
8 thin slices light mixed-grain bread
1/2 cup milk or soymilk
2 large eggs (1 egg, 1/4 eggbeaters)
1 teaspoon vanilla extract
Pinch of ground cinnamon
1 tablespoon butter (smart balance light)
Powdered sugar for dusting
8 large strawberries
Maple syrup for serving (2 Tbs. Maple Grove Farms sugar-free)

Preheat the oven to 350F. Place 4 pieces of banana on each of 4 bread slices; mash the banana on the bread. Top with the remaining 4 bread slices. In a glass pie dish, whisk together the milk, eggs, vanilla, and cinnamon. Working in batches, dip the stuffed bread in the egg mixture; let soak for 45 seconds on each side.

In a large, nonstick skillet over medium heat, melt the butter. Working in batches, add the soaked stuffed bread to the skillet and cook until golden, about 2 minutes on each side. Transfer to a baking sheet and bake for 8 minutes. Transfer to plates and dust with powdered sugar. Garnish with the strawberries. Serve with maple syrup.

Serves 4.

my notes: I mashed the bananas on a plate, instead of on the bread.

Don't have nutrition facts on this one yet

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