coug

Recipe of the day

Discussion created by coug on Jul 7, 2012
Latest reply on Jul 7, 2012 by Ex_Nancy
  
   
     Coug 
  
  
   

   

HUMMUS AND GRILLED VEGGIE WRAPS

   
    

Ingredients

    
         
  • 2 medium zucchini, cut lengthwise into 1/4-inch slices
  •      
  • 2 teaspoons olive oil
  •      
  • 1/8 teaspoon salt
  •      
  • Pinch freshly ground black pepper
  •      
  • 1 cup store-bought hummus
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  • 4 pieces whole-wheat wrap bread (about 9 inches in diameter)
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  • 1/4 cup pine nuts, toasted
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  • 1 medium red bell pepper, thinly sliced
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  • 2 ounces baby spinach leaves (2 cups lightly packed)
  •      
  • 1/2 cup red onion thinly sliced into half moons
  •      
  • 1/4 cup fresh mint leaves
  •     
    

Directions

    
     

Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side.

     

Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, a few sliced onions, and 1 tablespoon of the mint. Roll each of them up and cut in half on a diagonal.

     

Per Serving: Calories 320; Total Fat 15g (Sat Fat 2g, Mono Fat 6g, Poly Fat 6g); Protein 12g; Carb 42g; Fiber 8g; Cholesterol 0mg; Sodium 795mg

     

Excellent Source of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Phosphorus, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Protein

     

Good Source of: Niacin, Potassium, Riboflavin, Vitamin K, Zinc

    
   
   

 

  
  
   

   

BUFFALO WING HUMMUS

   

Ingredients

       

Directions

   
    

Put the chickpeas, chickpea liquid, garlic, tahini, lemon juice, paprika, barbecue sauce, hot sauce, vinegar and 1 1/2 teaspoons salt in a food processor. Puree until smooth and creamy.

    

Per serving (2 tablespoons): Calories 39; Fat 1 g (Saturated 0 g); Cholesterol 0 mg; Sodium 138 mg; Carbohydrate 5 g; Fiber 1 g; Protein 2

   
  
  
   

   
    

Ingredients

    
         
  • 1 cup cooked black beans
  •      
  • 1 garlic clove, minced
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  • 2 tablespoons olive oil
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  • 2 tablespoons lemon juice
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  • 1 tablespoon white wine vinegar
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  • 1/2 teaspoon ground cumin
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  • Kosher salt and freshly ground black pepper
  •      
  • 1/2 head iceberg lettuce, cut into wedges
  •     
    

Directions

    
     

Blend all the ingredients, except the lettuce, in a food processor until almost smooth. Let sit for 15 minutes before serving with iceberg lettuce wedges.

    
   
   

 

  
  
   

   

HEALTHY ANGEL FOOD CAKE

   
    

Ingredients

    
         
  • 1 3/4 cups sugar
  •      
  • 1/4 teaspoon salt
  •      
  • 1 cup cake flour, sifted
  •      
  • 12 egg whites (the closer to room temperature the better)
  •      
  • 1/3 cup warm water
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  • 1 teaspoon orange extract, or extract of your choice
  •      
  • 1 1/2 teaspoons cream of tartar
  •     
    

Directions

    
     

Preheat oven to 350 degrees F.

     

In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.

     

In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.

     

Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).

     

Cool upside down on cooling rack for at least an hour before removing from pan.

     

Cook's Note: Since they're easier to separate use the freshest eggs you can get.

     

Serves: 10; Calories: 208; Total Fat: 0 grams; Saturated Fat: 0 grams; Protein: 5 grams; Total carbohydrates: 47 grams; Sugar: 36 grams; Fiber: 0 grams; Cholesterol: 0 milligrams; Sodium: 115 milligrams

     

SERVINGS: 10 (DESSERT); Calories: 208; Total Fat: 0 grams; Saturated Fat: 0 grams; Protein: 5 grams; Total Carbohydrates: 47 grams; Sugar: 36 grams Fiber: 0 grams; Cholesterol: 0 milligrams; Sodium: 125 milligrams

    
   
   

 

  
  
   

   

WALNUT AND DRIED CHERRY BARS

   

Ingredients

   
        
  • 1 cup quick-cooking oats
  •     
  • 3/4 cup whole-wheat pastry flour or regular whole-wheat flour
  •     
  • 1/4 cup toasted wheat germ
  •     
  • 1 teaspoon ground cinnamon
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  • 1/4 teaspoon salt
  •     
  • 1/2 cup honey
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  • 1/3 cup unsweetened applesauce
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  • 1/4 cup canola oil
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  • 1 egg, beaten to mix
  •     
  • 1 egg white
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  • 3/4 cup chopped dried tart cherries
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  • 1/2 cup finely chopped walnuts
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  • Cooking spray
  •     
  • 1/4 cup "fruit only" apricot preserves
  •    
   

Directions

   
    

Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.

    

In another bowl, whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.

    

Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out

    

clean, 30 to 35 minutes. Put the preserves in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.

    

Per Serving

    

Calories 230; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 4 g) ; Protein 4 g; Carb 34 g; Fiber 2 g; Cholesterol 20 mg; Sodium 60 mg

   
   

 

  

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