Recipe Corner

Caribbean Salsa Salad
Makes 10 1-cup servings

2 cups cooked brown rice
1 tablespoon chopped fresh cilantro
1 cup frozen corn, thawed
1 15-ounce can black beans, rinsed & drained
2 cups chopped tomatoes
1 cup salsa
1 cup chopped bell pepper
4 ounces cubed, low-fat Monterey Jack cheese
2 chopped green onions

1. Combine all ingredients in a large bowl except salsa and cheese.
2. Gently stir in salsa and cheese.
3. Serve at room temperature immediately or chill.

Total Preparation and Cooking Time: 30 minutes

Per serving:     
134 calories; 6 grams protein; 10 grams cholesterol; 25 grams fiber; 4 grams fat; 27% calories from fat; 21 grams carbohydrate; 295 mg. sodium

Strawberry Smoothies
Makes four 6-ounce servings

8 ounces plain non-fat yogurt
3 cups sliced strawberries
1/4 cup fat-free milk
1 cup ice cubes
Sugar substitute to equal 1 tsp. of sugar

Directions

1. Combine yogurt, milk, sweetener and half the strawberries in blender container; blend for 1 minute.
2. Add remaining strawberries and blend until smooth.
3. Add ice cubes one at a time, blending until slushy.
   

Per serving:    
77 calories; 4 grams protein; 1 gram cholesterol; 3 grams fiber; 1 gram fat; 7% calories from fat; 15 grams carbohydrate; 50 mg. sodium


Page >> 1 2 3