Tag: low fat

Rutabaga Stew

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Rutabaga Stew

This stew is hearty, filling, and inexpensive not to mention extremely delicious and fairly easy to make. The hardest part and the most time-consuming part for this stew is preparing the vegetables but it is worth it! Pork, beef, or venison are all good in this recipe, too."
Prep Time20 mins
Cook Time4 hrs 5 mins
Total Time4 hrs 25 mins
Course: Carbohydrate Foods, Entree, Main Course, Soup
Servings: 15
Calories: 111kcal

Ingredients

  • 1 tbsp vegetable oil
  • 1 1/2 lbs chicken, diced
  • 4 rutabagas, peeled and diced
  • 4 medium beets, peeled and diced
  • 4 carrots, diced
  • 3 stalks celery.diced
  • 1 red onion, diced
  • water to cover

Instructions

  • Heat vegetable oil in a Dutch oven or large pot over medium heat. Cook and stir chicken in hot oil until completely browned, 3 to 5 minutes. Add rutabagas, beets, carrots, celery, and red onion to the pot. Pour enough water over the vegetable mixture to cover completely. Reduce heat to low and cook at a simmer for at least 4 hours, adding water as needed to keep vegetables submerged.

Nutrition

Calories: 111kcal | Carbohydrates: 12.9g | Protein: 12.7g | Fat: 2.1g | Saturated Fat: 0g | Cholesterol: 23mg | Sodium: 80mg | Potassium: 560mg | Fiber: 3.9g | Calcium: 72mg | Iron: 1mg

Braised Balsamic Chicken

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Braised Balsamic Chicken

This tangy chicken pairs well with brown rice.  Green beans make a nice side dish.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Entree, Main Course
Servings: 6
Calories: 196kcal

Ingredients

  • 6 skinless, boneless chicken breast halves
  • 1 tsp garlic salt
  • ground black pepper to taste
  • 2 tbsp Bertolli extra virgin olive oil
  • 1 onion, thinly sliced
  • 1 14.5 ounce) can diced tomatoes
  • 1/2 cup balsamic vinegar
  • 1 tsp dried basil
  • 1 tbsp Italian seasoning

Instructions

  • Season both sides of chicken breasts with garlic salt and pepper.
  • Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
  • Pour diced tomatoes and balsamic vinegar over chicken; season with basil and Italian seasoning. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).


Nutrition

Calories: 196kcal | Carbohydrates: 8g | Protein: 24g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 61mg | Sodium: 511mg | Potassium: 209mg | Fiber: 1g | Calcium: 35mg | Iron: 2mg

Stuffed Avocado with Black Bean and Corn Salsa

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Stuffed Avocado with Black Bean and Corn Salsa

Prep Time10 mins
Cook Time0 mins
Course: Appetizer, Salad, Snack
Cuisine: Cardiac (Low Cholesterol, TLC), Low Saturated Fat, Vegan, Vegetarian (May include Dairy,Eggs,Etc.)
Keyword: fruit, Vegetable
Servings: 6
Calories: 160kcal

Ingredients

  • 3 fresh avocados, halved and pitted
  • 1/2 cup black beans, canned
  • 1/3 cup corn kernels, frozen
  • 1/4 cup red bell pepper, diced
  • 2 Tbsp Bernstein's Restaurant Recipe Italian salad dressing
  • 2 Tbsp shallots, diced
  • optional 12 fresh cilantro leaves and salt to taste

Instructions

  • In a small bowl, combine black beans, corn, red pepper, shallots and salad dressing. Season with salt, if desired.
  • Top avocado halves with black bean and corn mixture, dividing ingredients evenly. Garnish with cilantro leaves.

Nutrition

Serving: 116g | Calories: 160kcal | Carbohydrates: 14g | Protein: 2g | Fat: 12g | Saturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 65mg | Potassium: 472mg | Fiber: 7g | Calcium: 9mg | Iron: 1mg

Easy Kale Salad

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Easy Kale Salad

This is so easy to make, healthy and delicious. Serve to guests and everyone will rave!
Prep Time15 mins
refrigerate15 mins
Total Time30 mins
Course: Salad
Servings: 4
Calories: 229kcal

Ingredients

  • 1 large head kale, stemmed, leaves cut into bite-size pieces
  • 1/2 cup balsamic vinegar
  • 1/3 cup extra-virgin olive oil
  • 1/2 lemon, juiced
  • 1/4 cup slivered raw almonds
  • coarse sea salt to taste

Instructions

  • Place kale in a large bowl. Drizzle balsamic vinegar, olive oil, and lemon juice over the top; toss to coat. Add almonds and salt; toss to combine. Cover the bowl with plastic wrap and refrigerate until flavors combine, 15 to 30 minutes.

Nutrition

Calories: 229kcal | Carbohydrates: 7.5g | Protein: 1.8g | Fat: 21.8g | Saturated Fat: 3g | Cholesterol: 0mg | Sodium: 93mg | Potassium: 128mg | Fiber: 1g | Calcium: 41mg | Iron: 2mg

Coconut Oatmeal

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Coconut Oatmeal

Delicious oatmeal made with coconut, raisins, cranberries, walnuts. Brown rice can be used in place of oatmeal.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breads, Grains, and Cereals, Breakfast, Carbohydrate Foods
Servings: 6
Calories: 379kcal

Ingredients

  • 3 1/2 cups plain or vanilla soy milk
  • 1/4 tsp salt
  • 2 cups ¬†rolled oats
  • 1/4 cup pure maple syrup
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/3 cup sweetened flaked coconut
  • 1/3 cup chopped walnuts
  • 1 (8 ounce) container plain yogurt (optional)
  • 3 tbsp honey (optional)

Instructions

  • Pour the milk and salt into a saucepan, and bring to a boil. Stir in the oats, maple syrup, raisins, and cranberries. Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in walnuts and coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, and top with yogurt and honey, if desired.

Nutrition

Calories: 379kcal | Carbohydrates: 63.1g | Protein: 11.6g | Fat: 10.4g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 212mg | Potassium: 499mg | Fiber: 5.1g | Calcium: 140mg | Iron: 3mg