Oven “fried” sweet potatoes
From Stacie, New York, NY
1 large sweet potato Sea salt to taste Nutmeg to taste Thyme to taste Rosemary to taste 1 tablespoon olive oil
Slice sweet potato very thin, about the thickness of a nickel. Toss with oil.
Preheat oven to 400 degrees.
Spray baking sheet with non-stick cooking spray. Arrange potato slices on the sheet in a single layer. Spray with cooking spray and sprinkle with salt and spices.
Bake for 20 to 40 minutes, depending on desired crispiness.
Notes:
It is best to use long, thin sweet potatoes as they are easier to cut.
You can keep leftover potatoes in the refrigerator for a healthy snack. They are good either hot or cold.
Preparation time: 5 minutes
Cooking time: 20-40 minutesServes 2
Nutritional Information
Per serving
128 calories (kcal)
7g total fat (48% calories from fat)
1g saturated fat
1g protein
16g carbohydrate
2g dietary fiber
0mg cholesterol
8mg sodiumStacie can be reached at stacie222@aol.com.
Quinoa Pilaf
From Chef Alexandra Jamieson
1 cup quinoa
2 cups water
1 tsp salt
2 Tbsp olive oil
1 onion, chopped
4 or 5 cloves garlic, minced
½ cup fresh basil, chopped (a handful)
½ tsp dried sage
½ tsp celery seedRinse quinoa well in 2 changes of water. Bring 2 cups water to boil. Then, add salt and quinoa. Bring to a boil and lower to simmer for about 15 minutes.
Meanwhile, saute onions and garlic in oil; add basil, sage, celery seed, salt and pepper and cook until onions are soft but not brown. Add cooked quinoa and saute 2 to 3 minutes.
Preparation time: 5 minutes
Cooking time: 23 minutesServes 4
Nutritional Information
Per serving
237 calories (kcal)
9g total fat (34% calories from fat)
1g saturated fat
6g protein
33g carbohydrate
3g dietary fiber
0mg cholesterol
15mg sodiumChef Alexandra Jamieson can be reached at alex_jamieson@yahoo.com or (917)345-2302. See her website at www.healthychefalex.com.
Tabouleh with black beans
From Myra Pinkham, Monroe, NY
2 cups bulghur
1 cup lemon juice
4 large tomatoes, chopped
4 scallions, chopped
2 cloves garlic, minced
½ cup fresh parsley, chopped
¼ cup fresh mint, chopped
15 ounce can black beans, rinsed and drained
¼ cup fresh cilantro, chopped
2 teaspoons tahiniSimmer bulghur in 4 cups water until almost soft.
Put bulghur into large bowl. Add remaining ingredients. Mix well.
Chill before serving.
Preparation time: 10 minutes
Cooking time: 25 minutes (not including chilling time)Serves 6
Nutritional Information
Per Serving
265 calories (kcal)
2g total fat (6% calories from fat)
Trace saturated fat
11g protein
53g carbohydrate
14g dietary fiber
0mg cholesterol
100mg sodiumMyra Pinkham can be reached at MaKaAP@aol.com
Vegetable Rice
From Leila Armush, Belmont, CA
1 medium eggplant
1 medium zucchini
1 tablespoon olive oil
1 cup brown rice — uncooked
Dash sea salt
2 cups water
Pinch black pepper
Pinch red pepper flakes
Chop eggplant into cubes. Chop zucchini into half circles.Heat oil in skillet. First add veggies, stir, and then add black pepper and red pepper flakes. Cook 5-10 minutes.
In a separate pot, add water and salt. Bring to a boil. Add the brown rice and reduce flame to a simmer. Cook 20-30 minutes.
When the rice is done cooking, add the vegetables to the pot. Stir well.
Preparation time: 10 minutes
Cooking time: 25-40 minutesServes 8
Nutritional Information
Per serving: 119 calories (kcal)
2g total fat (18% calories from fat)
Trace saturated fat
3g protein
22g carbohydrate
2g dietary fiber
0mg cholesterol
5mg sodiumLeila Armush can be reached at lahowla@hotmail.com.