1 Tbsp. olive oil
1 cup green onions, chopped
2 garlic cloves, minced
2 cans (15 oz. each) stewed Italian-style tomatoes
1 can (15 oz.) reduced sodium black beans, rinsed and drained
1 can (14 oz.) artichoke hearts, drained and quartered
In a medium sauté pan, heat the olive oil. Add the green onions and cook on medium-high heat, stirring frequently, about 3 minutes.
Stir in the garlic and canned tomatoes and cook an additional 3 minutes. Add the black beans, stirring to mix well, and continue cooking for 5 more minutes.
Reduce heat to medium-low, add the artichoke hearts, cover and simmer 2 minutes. Serve.
Makes 9 servings.
Per serving: 90 calories, 1.5 g total fat (0 g saturated fat), 15 g carbohydrate,
4 g protein, 4 g dietary fiber, 420 mg sodium.
For more Natural Recipes and Health Tips, please visit Ask Tony Isaacs: Featuring Luella May forum.
Sweet-n-Savory Breakfast Patty
This breakfast treat made from turkey and apple is a delicious alternative to traditional breakfast meats and a lot better for you, too. Turkey delivers a lot less saturated fat than ground beef. Also, an apple a day may keep more than just the doctor awayapples contain phytochemicals that help prevent cancer. The spices in this sausage boost flavor and keep the sodium count low.
Turkey Apple Breakfast Patty
1 lb. lean ground turkey breast or ground turkey
1/2 Granny Smith apple, peeled, cored and diced
1 large garlic clove, minced
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried thyme
1/2 tsp. ground fennel
1/4 tsp. crushed red pepper flakes (optional)
1/4 tsp. freshly ground black pepper
1/8 tsp. ground coriander
In a large bowl, combine all the ingredients, mixing well. Form into 8 patties. On a lightly sprayed nonstick indoor grill pan, grill over medium heat 5-7 minutes per side or until completely cooked.
Makes 8 servings.
Per serving: 68 calories, <1 g. total fat (0 g. saturated fat), 1 g. carbohydrate, 14 g. protein, <1 g. dietary fiber, 173 mg. sodium.
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