Food for Thought | RECIPES
low SATURATED FAT
Breakfast for dinner is an easy option—and this low-sodium
recipe helps you get your protein with
less saturated fat and less cholesterol
(thanks to the egg whites).
Fluffy Herbed Egg Scramble
6 servings
Serving size: a cup
Preparation time: 15 minutes
COOKING TIME: 15 minutes
2 tsp. olive oil
a cup minced onion
2 garlic cloves, minced
a cup chopped red bell pepper
a cup cleaned, stemmed, sliced
mushrooms
1 tsp. dried thyme
1 pinch crushed red pepper flakes
3 whole eggs
3 egg whites
d cup fat-free milk
2 Tbsp. minced fresh chives
1 Tbsp. minced fresh basil
1. heat the oil in a large nonstick skillet
over medium heat. add the onion and
garlic and sauté for 4 minutes. add the
bell pepper and mushrooms and sauté
for 3 to 4 minutes until mushrooms
brown and the bell pepper is tender.
2. add the dried thyme and crushed red
pepper flakes and sauté for 1 minute.
3. In a medium bowl beat the whole
eggs, egg whites, milk, chives, and basil
together. add the egg mixture to the
vegetables and cook over medium-low
heat, gently stirring until lightly
scrambled. Serve immediately.
NUTRITION FACTS: Medium-fat meat
exchanges 1
AMOUNT PER SERVING: Calories 75,
Calories from fat 35, Total Fat 4 g
(Saturated Fat 1 g, Trans Fat 0 g),
Cholesterol 95 mg, Sodium 70 mg,
Potassium 155 mg, Total Carbohydrate
4 g (Dietary Fiber 1 g, Sugars 2 g),
Protein 6 g, Phosphorus 80 mg
low SODIUM
Fresh mint, lemon juice, and red wine vinegar flavor this salad
without the need for added salt. add
grilled or broiled chicken to make it
a main dish.
Couscous Edamame Salad
7 servings
Serving size: 1 cup
Preparation time: 15 minutes
COOKING TIME: 5 minutes
2 cups low-sodium vegetable broth
1 cup dry whole wheat couscous
1 cup shelled edamame, cooked
according to package directions,
drained
1 cup seeded and diced tomato
( 2 medium)
a cup seeded and diced cucumber
a cup chopped fresh mint leaves
2 scallions, minced ( 3 Tbsp.)
3 Tbsp. olive oil
1 Tbsp. fresh lemon juice
1 Tbsp. red wine vinegar
Freshly ground white pepper
to taste
1. In a small saucepan, bring the
vegetable broth to boiling. add the
couscous, turn off the heat, cover, and
let stand for 5 to 10 minutes. Fluff the
couscous with a fork and transfer
to a bowl. Cool completely.
2. add the remaining ingredients to
the couscous, mix well, cover, and
refrigerate for 1 hour. Bring to room
temperature to serve.
NUTRITION FACTS: Starch exchanges
1. 5, Fat exchanges 1. 5
AMOUNT PER SERVING: Calories 185,
Calories from Fat 65, Total Fat 7 g
(Saturated Fat 1 g, Trans Fat 0 g),
Cholesterol 0 mg, Sodium 50 mg,
Potassium 265 mg, Total Carbohydrate
24 g (Dietary Fiber 4 g, Sugars 2 g),
Protein 6 g, Phosphorus 105 mg
healthful FAT
the fat grams in this recipe are the good-for-you
kind—salmon is an excellent source of
heart-healthy omega- 3 fatty acids.
Spiced Salmon With Pepper Relish
4 servings
Serving size: 4 oz. fish, a cup relish
Preparation time: 15 minutes
COOKING TIME: 10 to 15 minutes
RELISH
1 medium red bell pepper, cored,
seeded, and diced ( 1 cup)
1 medium yellow bell pepper, cored,
seeded, and diced ( 1 cup)
3 Tbsp. chopped red onion
2 Tbsp. minced parsley
1 Tbsp. fresh lemon juice
a tsp. hot sauce
SALMON AND RUB
2 tsp. chili powder
1 tsp. ground cumin
a tsp. paprika
d tsp. black pepper
j tsp. cayenne pepper
2 tsp. canola oil
4 ( 4 oz.) salmon filets
1. In a bowl, combine the ingredients for
the relish. Cover and set aside.
2. Preheat an oven broiler. Cover a broiler
pan with foil. Coat the foil with cooking
spray. Set aside. In a small bowl, combine the
chili powder, ground cumin, paprika, black
pepper, and cayenne pepper. Brush the
skinless side of each salmon filet with oil.
Coat each salmon filet with the spice rub.
3. Place the salmon filets on the prepared
broiler pan. Broil the salmon 6 inches from
the heat source for 10 to 15 minutes or until
desired doneness (fish should flake easily
with a fork). Serve the salmon
with the pepper relish.
NUTRITION FACTS: Vegetable
exchanges 1, Lean meat exchanges 4,
Fat exchanges 1
AMOUNT PER SERVING: Calories 250,
Calories from Fat 115, Total Fat
13 g (Saturated Fat 2 g, Trans Fat 0 g),
Cholesterol 80 mg, Sodium 80 mg,
Potassium 570 mg, Total Carbohydrate
7 g (Dietary Fiber 2 g, Sugars 3 g),
Protein 26 g, Phosphorus 285 mg
