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Avocado-Tomato Salsa
Yields 6 servings [print
this recipe]
Easy to prepare, a salsa like this is a refreshing and delightful addition to chicken, fish or vegetables. It is low in calories and high in phytochemicals and vitamin C.
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• 2 tomatoes
• 1/2 cup red onions
• 1/4 avocado
• 1 green chili pepper
• 2 tablespoon fresh parsley
• 1 tablespoon red wine vinegar
• 2 teaspoon lime peel
• 1 teaspoon lime juice
• 1/4 teaspoon ground cumin
| Directions:
Combine tomatoes, onions, avocado, peppers, parsley, vinegar, lime peel, juice and cumin. Let stand for 15 minutes before serving.
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Nutrition Analysis (per serving):
Calories: 32
Fat: 2 g
Protein: 1 g
Carbohydrates: 5 g
Fiber: 1 g
Cholesterol: 0 mg
Sodium: 7 mg
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Cumin-Spiced Black Beans
Yields 4 servings [print
this recipe]
Here's a flavorful bean side dish that will quickly become one of your favorites.
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• 1 teaspoon olive oil
• 1 onion
• 1 sweet red pepper
• 2 clove garlic
• 1 can (15 ounces) black beans
• 1 can (15 ounces) low-sodium corn
• 1/2 cup reduced-fat chicken broth
• 2 tablespoon fresh lemon juice
• 1 teaspoon ground cumin
• Cilantro sprigs (garnish)
| Directions:
In a nonstick skillet, heat oil, then add onions, peppers and garlic. Cook, stirring often, until tender, about 5 minutes.
Add beans, corn, broth, juice and cumin. Cook, stirring often, until liquid is reduced by half, 8 to 10 minutes. Garnish with cilantro.
Nutrition Analysis (per serving):
Calories: 216
Fat: 2 g
Protein: 10 g
Carbohydrates: 43 g
Fiber: 10 g
Cholesterol: 0 mg
Sodium: 435 mg
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Honey-Vanilla Custard (Flan)
Yields 6 servings [print
this recipe]
Creamy, sweet "flan" is the traditional Mexican meal-ender. This version is as guiltless as it is good-tasting.
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• 3 cup evaporated skim milk
• 3 tablespoon cornstarch
• 1/3 cup honey
• 1/2 cup fat-free egg substitute
• 1 1/2 teaspoon vanilla
• 1 tablespoon butter-flavored mix
| Directions:
In a medium saucepan, combine the milk, cornstarch and honey; mix well. Cook over low heat, stirring constantly, until the mixture combines and thickens. Be careful not to boil or scorch. Remove from the heat.
In a small bowl, stir about 3/4 cup (175 mL) of the warm honey-milk mixture into the egg substitute; return the mixture with egg to the honey-milk mixture in the saucepan. Place over low heat (do not let boil) and cook, stirring constantly, until the custard is thick, smooth and creamy, about 15 minutes.
Stir in the vanilla; add the butter-flavored mix and continue stirring until blended. Transfer to a casserole and cover with plastic wrap. Chill for at least 2 hours.
Nutrition Analysis (per serving):
Calories: 186
Fat: 0 g
Protein: 12 g
Carbohydrates: 34 g
Fiber: 0 g
Cholesterol: 5 mg
Sodium: 185 mg
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 ©2007 Rodale Inc. Prevention is Registered Trademark of Rodale Inc. Recipes Courtesy of Prevention.com. For more recipes, visit Prevention.com.
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