Healthy Recipes - Soups & Salads
| Kiwi Cafe Salad - Zespri Kiwi |
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Serve this delicious light meal with crusty bread. Cubed feta cheese could replace the tofu if desired. |
INGREDIENTS:
5 oz. firm tofu, drained and cut into 1-inch cubes
1 tsp. ground cumin
1/2 tsp. seasoned salt
2 cloves garlic, crushed
2 Tbsp. (30 ml) olive oil
3-4 Zespriā?¢ green kiwifruit
8 black olives, pitted
1 cup toasted croûtons
Dressing 1 Tbsp. cider vinegar, 1 Tbsp. olive oil |
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METHOD:
Sprinkle tofu with cumin, salt and garlic. Add olive oil and stir until mixed.
Place tofu mixture, including oil, into a frying pan on medium-high heat. Sauté until golden. Drain and cool on a paper towel.
Slice kiwifruit into halves and spoon out the fruit in bite-sized chunks.
Place kiwifruit, tofu, croutons and olives in a medium bowl. Stir cider vinegar and olive oil together until blended and sprinkle over kiwifruit salad.
Serves 4 |
NUTRITION FACTS:
Calories 220, Fat 15g, Saturated Fat 2g, Cholesterol 0mg, Sodium 320mg, Carbohydrate 17g, Fiber 3g, Protein 8g |
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| Meal Makeover Moms' A-Plus Alphabet Soup |
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The Meal Makeover Moms, Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, are registered dieticians, authors, trained chefs and, of course, moms! Many of the recipes in below, as well as numerous others, can be found in their book The Moms Guide to Meal Makeovers: Improving the Way Your Family Eats, One Meal at a Time! and on their website www.mealmakeovermoms.com. |
INGREDIENTS:
2 cups all-natural chicken broth or vegetable broth
1 1/2 cups water
1 can (8-oz.) tomato sauce
4 oz. dried alphabet pasta (about 3/4 cup)
1 1/2 cups frozen mixed vegetables, thawed
1 can (7 3/4-oz.) chickpeas, drained and rinsed
1/4 cup grated Parmesan cheese, optional |
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METHOD:
1. Add the broth, water, and tomato sauce to a medium saucepan and stir to combine. Cover and bring to a boil.
2. Add the pasta, vegetables, and chickpeas, and boil gently, uncovered, until the pasta is done, 6 to 8 minutes. Stir occasionally.
3. Serve in individual bowls and top with Parmesan cheese as desired.
Serves 4 |
NUTRITION FACTS:
Per serving: calories 230, fat 1g (0g saturated fat), protein 10g, carbohydrate 46g, sodium 670mg, fiber 7g |
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