Creamy Corn and Vegetable Soup

Creamy Corn and Vegetable Soup

Prep Time: 15 minutes
Cook Time: 10 minutes
Yield: 6 servings, 1 1/2 cups per serving

4 cups fresh corn kernels or 2 (10-ounce) packages frozen, thawed
2 cups nonfat milk
1 tablespoon olive oil
1 large onion, diced (about 2 cups)
1 medium red bell pepper, seeded and diced (about 1 cup)
1 medium zucchini, (about 1/2 pound) diced
2 cups low-sodium chicken or vegetable broth
2 plum tomatoes, seeded and diced
3/4 teaspoon salt
Freshly ground black pepper
1/2 cup fresh basil leaves, cut into ribbons

Put 2 cups of the corn and the milk into a blender or food processor, until smooth. Set aside.
Heat the oil in a large soup pot over a medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring until the vegetables are tender, about 5 minutes. Add the remaining 2 cups of corn and the broth and bring to a boil. Add the pureed corn and tomatoes and cook until warmed through, but not boiling. Add the salt and season with pepper. Serve garnished with the basil ribbons.


Nutrition Information
Nutritional Analysis per Serving
Calories 180
Total fat 4g
Saturated fat 1g
Monunsaturated fat 2g
Polunsaturated fat 1g
Protein 8.5g
Carbohydrates 33g
Fiber 4g
Cholesterol 2mg
Sodium 365mg

Source: Ellie Krieger, Food Network

Blueberry-Peach Galettes

Blueberry-Peach Galettes

The recipe makes two galettes, so guests can have a piece for dessert and one to take home. If you use fresh peaches, a lot of juice will ooze out, but it won't ruin your crust.


1 (15-ounce) package refrigerated pie dough (such as Pillsbury)
6 cups fresh or frozen peeled and sliced peaches, thawed
1 cup fresh or frozen blueberries, thawed
1/4 cup sugar
2 tablespoons apricot preserves, melted and divided
1 tablespoon turbinado or granulated sugar

Preheat oven to 425 degrees.
Line a baking sheet with foil or parchment paper. Roll 1 dough portion into a 12-inch circle; place on foil. Combine peaches, blueberries, and 1/4 cup sugar. Arrange half of peach mixture in center of dough, leaving a 3-inch border. Fold edges of dough toward center, pressing gently to seal (dough will only partially cover peach mixture). Brush half of melted preserves over peach mixture and edges of dough.

Bake at 425 for 10 minutes. Reduce oven temperature to 350 degrees (do not remove galette from oven); bake an additional 20 minutes or until lightly browned. Repeat procedure with remaining dough, peach mixture, and preserves. Sprinkle with 1 tablespoon of sugar. Serve warm or at room temperature. Cut each galette into 8 wedges.

Yield: 2 galettes, 16 servings (serving size: 1 wedge)

CALORIES 232 (29% from fat); FAT 7.6g (sat 1.9g,mono 3.3g,poly 2g); IRON 1mg; CHOLESTEROL 0.0mg; CALCIUM 6mg; CARBOHYDRATE 40.6g; SODIUM 124mg; PROTEIN 2.1g; FIBER 2.8g

Source: Cooking Light

Measurements

Dear Healthy Cooking Participant,

Have you ever needed to know how many cups are to a pint or how many teaspoons are in a single cup? Many of us have had to use conversions in order to make our favorite recipes. To make life easier here is a chart that does the math for you.

Cooking Measurement Equivalents

1 tablespoon (tbsp) = 3 teaspoons (tsp)
1/16 cup = 1 tablespoon
1/8 cup = 2 tablespoons
1/6 cup = 2 tablespoons + 2 teaspoons
1/4 cup = 4 tablespoons
1/3 cup = 5 tablespoons + 1 teaspoon
3/8 cup = 6 tablespoons
1/2 cup = 8 tablespoons
2/3 cup = 10 tablespoons + 2 teaspoons
3/4 cup = 12 tablespoons

1 cup = 48 teaspoons
1 cup = 16 tablespoons
8 fluid ounces (fl oz) = 1 cup
1 pint (pt) = 2 cups
1 quart (qt) = 2 pints
4 cups = 1 quart
1 gallon (gal) = 4 quarts
16 ounces (oz) = 1 pound (lb)
1 milliliter (ml) = 1 cubic centimeter (cc)
1 inch (in) = 2.54 centimeters (cm)

We hope this chart helps you in your cooking adventures!

The Healthy Utah Team


Jicama Slaw
Makes 4 servings, 3/4 cup each

Ingredients
1 pound jicama, peeled and shredded
1 large carrot, peeled and shredded
3 tablespoons lime juice
2 tablespoons reduced-fat mayonnaise
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1/2 teaspoon hot sauce
Salt & freshly ground pepper to taste

Instructions
Combine jicama, carrot, lime juice, mayonnaise, cilantro, cumin and hot sauce in a large bowl. Season with salt and pepper. Cover and refrigerate for 1 hour.

Tips
Cover and refrigerate for up to 2 days.

Nutrition Information
Per serving: 68 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 14 g carbohydrate; 1 g protein; 6 g fiber; 160 mg sodium; 243 mg potassium.
Nutrition Bonus: Vitamin A (62% daily value), Vitamin C (46% daily value).

Source: EatingWell

Couscous

Mediterranean Couscous

Quick-cooking couscous is now even better since it's available in a whole wheat version. Fresh sage gives this side dish an earthy taste and aroma. You can use other fresh herbs such as basil, cilantro, or mint instead. To make this an entree, add a little feta cheese, water-packed tuna, or shredded cooked chicken.

Ingredients:
1 3/4 cups fat-free, less-sodium chicken broth
3/4 cup whole wheat couscous
1 cup grape tomatoes, halved
1/2 cup chopped seeded peeled cucumber
1/2 cup chopped red bell pepper
1/4 cup sliced green onions
1 tablespoon chopped fresh sage
1/4 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
4 teaspoons extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Combine couscous, tomatoes, and remaining ingredients in a large bowl.

Yield: 4 servings (serving size: about 1 cup)

CALORIES 150 (32% from fat); FAT 5.4g (sat 0.7g,mono 3.7g,poly 0.5g); PROTEIN 4.8g; CHOLESTEROL 0.0mg; CALCIUM 25mg; SODIUM 467mg; FIBER 4.4g; IRON 1.2mg; CARBOHYDRATE 22.1g

Source: Cooking Light

Shrimp Scampi

Shrimp Scampi

2 teaspoons olive oil
28 large shrimp, peeled and deveined (about 1 1/2 pounds)
3 garlic cloves, minced
1/3 cup Sauvignon Blanc or other dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice

Heat oil in a large skillet over medium-high heat. Add shrimp; saute for 1 minute. Add garlic; saute for 1 minute. Stir in wine, salt, and pepper; bring mixture to a boil. Reduce heat to medium; cook 30 seconds. Add parsley and juice; toss well to coat. Cook 1 minute or until shrimp are done.

Yield: 4 servings (serving size: 7 shrimp)

CALORIES 220 (21% from fat); FAT 5.2g (sat 0.9g,mono 2.1g,poly 1.3g); PROTEIN 34.9g; CHOLESTEROL 259mg; CALCIUM 100mg; SODIUM 546mg; FIBER 0.2g; IRON 4.5mg; CARBOHYDRATE 3.1g

Source: Cooking Light

Grilled Vegetable Salad

Grilled Vegetable Salad

A basic balsamic vinegar and olive oil combination does triple duty here, seasoning grilled vegetables, wilting baby spinach leaves and dressing this colorful warm-weather salad. Feel free to replace the asparagus with zucchini or yellow squash (just slice them in half before grilling) or to add a bell pepper or two to the mix. On the off chance that you have leftovers, they taste great in a veggie sandwich or tofu scramble the next day.

Ingredient List
Serves 4
1/2 cup balsamic vinegar
6 Tbs. olive oil
1/4 cup finely chopped fresh parsley
1/4 cup finely chopped fresh basil
3 cloves garlic, minced (about 1 Tbs.)
1 lb. asparagus, trimmed
2 medium-size portobello mushrooms, stems removed
1 large red onion, cut into 1/2-inch rings (about 2 cups)
6 cups baby spinach leaves, rinsed and dried

Directions
1. Whisk together vinegar, olive oil, parsley, basil and garlic in small bowl. Season to taste with salt and pepper. Toss sauce with asparagus, mushrooms and onion in shallow baking dish. Cover with plastic wrap and let stand at room temperature 30 minutes.
2. Coat grill or grill pan with oil or nonstick cooking spray. Preheat to medium-high heat.
3. Place spinach in large serving bowl; set aside.
4. Drain asparagus mixture, reserving marinade. Grill vegetables 6 to 8 minutes, turning occasionally, or until tender and lightly charred. Transfer to cutting board. Cool 2 minutes, and cut into bite-size pieces.
5. Add grilled vegetables to spinach. Transfer reserved marinade to small saucepan, and bring to a boil over medium-high heat. Remove from heat. Pour over salad mixture. Toss salad with hot marinade, using tongs. Season to taste with salt and pepper. Serve immediately.

Nutritional Information
Per SERVING: Calories: 285, Protein: 5g, Total fat: 15g, Carbs: 21g, Cholesterol: mg, Sodium: 203mg, Fiber: 6g, Sugars: 8g

Source: Vegetarian Times

Ingredient substitutions: Make the switch for healthier recipes
You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they're more in line with your healthy-eating plan? It's not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.

Fat and cholesterol
To reduce the amount of fat and cholesterol

If your recipe calls for: Try substituting:
Bacon Canadian bacon, turkey bacon,

. smoked turkey or lean  

. prosciutto (Italian ham)

Butter, margarine, Applesauce or prune puree for

shortening or oil half of the called-for  

in baked goods. butter, shortening or oil
. Note: To avoid dense, soggy or 

. flat baked goods, don't  

. substitute oil for butter or 

. shortening, and don't  

. substitute diet, whipped or  

. tub-style margarine for  

. regular margarine.

Butter, margarine,   Cooking spray or nonstick pans
shortening or oil to

 prevent sticking.

Creamed soups Fat-free milk-based soups, mashed 

potato flakes, or pureed carrots, 

potatoes or tofu for thickening agents

Eggs Two egg whites or 1/4 cup egg 

substitute for each whole egg

Evaporated milk Evaporated skim milk

Full-fat cream cheese Fat-free or low-fat cream cheese, 

Neufchatel or low-fat cottage cheese 

pureed until smooth

Full-fat sour cream Fat-free plain yogurt, or fat-free 

or low-fat sour cream

Ground beef Extra-lean or lean ground beef, 

chicken or turkey

Mayonnaise Reduced-calorie mayonnaise-type 

salad dressing or reduced-calorie, 

reduced-fat mayonnaise

Oil-based marinades Wine, balsamic vinegar, fruit juice 

or fat-free broth

Salad dressing Fat-free or reduced-calorie dressing 

or flavored vinegars

Whole milk Reduced-fat or fat-free milk





Sodium
To reduce the amount of sodium

If your recipe calls for: Try substituting:

Seasoning salt, such as Herb-only seasonings, such as 

garlic salt, celery salt, or garlic powder, celery seed or 

onion salt onion flakes, or use finely chopped 

garlic, celery or onions

Soups, sauces, dressings, Low-sodium or reduced-sodium

crackers, or canned meat, versions

fish or vegetables 

Soy sauce Sweet-and-sour sauce, hot mustard 

sauce or low-sodium soy sauce

Table salt Herbs, spices, fruit juices or salt-free 

seasoning mixes or herb blends

Sugar
To reduce the amount of sugar

If your recipe calls for: Try substituting:
Fruit canned in heavy syrup Fruit canned in its own juices 

or in water, or fresh fruit

Fruit-flavored yogurt Plain yogurt with fresh fruit slices

Syrup Pureed fruit, such as applesauce, 

or low-calorie, sugar-free syrup

Other nutrients
To increase the amount of nutrients, including vitamins, minerals and fiber

If your recipe calls for: Try substituting:
All-purpose (plain) flour Whole-wheat flour for half of the 

called-for all-purpose flour

Dry bread crumbs Rolled oats or crushed bran cereal

Enriched pasta Whole-wheat pasta

Iceberg lettuce Arugula, chicory, collard greens, 

dandelion greens, kale, mustard greens,

spinach or watercress

Meat as the main ingredient Three times as many vegetables as 

the meat on pizzas or in casseroles, 

soups and stews

White bread Whole-wheat bread

White rice Brown rice, wild rice, bulgur or 

pearl barley

Source: Mayo Clinic

Healthy Shortcake

Shortcakes with Fresh Berries

Make the shortcakes up to two days ahead, and store in an airtight container. Use a serrated knife to cut in half before serving. Prepare the berry filling up to 12 hours ahead, and refrigerate until serving. Use any combination of fresh berries available.

2 cups all-purpose flour (about 9 ounces)
3 tablespoons granulated sugar, divided
2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons chilled butter, cut into small pieces
2/3 cup reduced-fat buttermilk
1 tablespoon canola oil
1 teaspoon vanilla extract
1 large egg
Cooking spray
3 1/2 teaspoons turbinado sugar, divided
1/2 cup apple jelly
3 tablespoons fresh lemon juice
3 cups strawberries, quartered (about 12 ounces)
2 1/2 cups blackberries (about 12 ounces)
1 cup fat-free whipped topping

Preheat oven to 425.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 2 tablespoons granulated sugar, baking powder, and salt in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or two knives until the mixture resembles coarse meal.

Combine buttermilk, oil, vanilla, and egg in a small bowl, stirring with a whisk. Add to flour mixture, stirring just until moist (dough will be sticky).

Turn dough out onto a baking sheet coated with cooking spray. Pat dough into an 8-inch circle. Cut dough into 8 wedges, cutting into, but not through, dough. Sprinkle 1 1/2 teaspoons turbinado sugar over dough. Bake at 425 for 15 minutes or until golden. Cool for 15 minutes.

Combine jelly, juice, and remaining 1 tablespoon granulated sugar in a microwave-safe bowl; microwave at high 1 minute. Stir mixture with a whisk until smooth. Combine jelly mixture, strawberries, and blackberries in a large bowl; toss to coat berries. Cover and chill.

Cut shortcake into 8 wedges. Cut each wedge in half horizontally; spoon 1/2 cup berry mixture over bottom half of each shortcake. Replace top half of shortcake. Top each serving with 2 tablespoons whipped topping; sprinkle each evenly with remaining 2 teaspoons turbinado sugar.

Yield: 8 servings (serving size: 1 filled shortcake)

CALORIES 306 (22% from fat); FAT 7.5g (sat 3.2g,mono 2.4g,poly 1.1g); IRON 2.1mg; CHOLESTEROL 39mg; CALCIUM 117mg; CARBOHYDRATE 53.5g; SODIUM 264mg; PROTEIN 5.7g; FIBER 3.9g

Source: Cooking Light

Healthy Thursday

Grilled Asparagus with Balsamic Vinegar

1 pound thin asparagus spears
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Cooking spray
1 tablespoon balsamic vinegar

Prepare grill.
Snap off tough ends of asparagus; place in a bowl or shallow dish. Drizzle asparagus with oil; sprinkle with salt and pepper, tossing well to coat. Place asparagus on a grill rack coated with cooking spray; grill 2 minutes on each side or until crisp-tender. Place asparagus in a bowl; drizzle with vinegar. Serve immediately.

Yield: 4 servings

CALORIES 25 (43% from fat); FAT 1.2g (sat 0.2g,mono 0.8g,poly 0.2g); PROTEIN 1.3g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 120mg; FIBER 0.0g; IRON 1.3mg; CARBOHYDRATE 3g

Source: Cooking Light

Healthy Recipe for Wednesday!

Grilled Chicken Tenders with Cilantro Pesto

Makes 4 servings

Ingredients
1/4 cup lime juice
1/4 cup reduced-sodium soy sauce
1 tablespoon canola oil
1 teaspoon chili powder
1 pound chicken tenders
2 cups loosely packed fresh cilantro leaves (1-2 bunches)
2 scallions, sliced
2 tablespoons toasted sesame seeds (see Ingredient Note)

Instructions
1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
2. Preheat grill to medium-high.
3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
4. Oil the grill rack (see Tip). Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes
per side. Serve the chicken with the cilantro-sesame pesto.

Tips
Ingredient Note: Sesame seeds can be purchased already toasted. Look for them near other Asian ingredients. Or toast your own in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.

Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition Information
Per serving: 152 calories; 4 g fat (0 g sat, 2 g mono); 67 mg cholesterol; 3 g carbohydrate; 27 g protein; 1 g fiber; 290 mg sodium; 105 mg potassium.
Nutrition bonus: Vitamin A (15% daily value).

Omelet in a bag

Thanks for the add. Here's a recipe my family enjoys.

Omelet in a bag

This is a recipe that can be as fun to create as it is to eat. It's great for crowds too.

On a table you can place all the omelet fixings your family wants. Below is my typical choice

2 eggs
1/4 cup cheese
2 bacon strips chopped
1-2 tablespoons milk
2 tablespoons diced onion


Give everyone a zip bag and a marker to write their names on the bags

Crack 2 eggs (large or extra-large) into the bag not more than 2) shake to combine them.

Put out a variety of ingredients such as: cheeses, ham, onion, green pepper, tomato,hashbrowns, salsa, etc.

Each person adds prepared ingredients of choice to their bag and shake, Make sure to get the air out of the bag and zip it up.

Place the bags into rolling, boiling water for exactly 13 minutes. You can usually cook 6-8 omelets in a large pot.

Open the bags and the omelet will roll out easily. Be prepared for everyone to be amazed.

You can also cook them in the microwave instead of the boiling water: Cook on high for 2 minutes.

Stocking your pantry.

I received this as part of my Healthy Cooking program.  Maybe someone will find it useful.

What is on Your Shelves?

This Healthy Pantry list includes all the items you need to prepare healthy recipes plus a few other ingredients that will make last-minute meals easier. You can also use it as a starting point for a grocery shopping list. Of course these are just ideas, you can always add in your favorites!

Oils, Vinegars & Condiments
* Extra-virgin olive oil for cooking and salad dressings
* Canola oil for cooking and baking
* Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil
* Butter, preferably unsalted. Store in the freezer if you use infrequently.
* Reduced-fat mayonnaise
* Vinegars: balsamic, red-wine, white-wine, rice (or rice-wine), apple cider
* Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, hoisin sauce, mirin, oyster sauce, chile-garlic sauce, curry paste
* Kalamata olives, green olives
* Dijon mustard
* Capers
* Ketchup
* Barbecue sauce
* Worcestershire sauce

Flavorings
* Kosher salt, coarse sea salt, fine salt
* Black peppercorns
* Onions
* Fresh garlic
* Fresh ginger
* Anchovies or anchovy paste for flavoring pasta sauces and salad dressings
* Dried herbs: bay leaves, dill, crumbled dried sage, dried thyme leaves, oregano, tarragon, Italian seasoning blend
* Spices: allspice (whole berries or ground), caraway seeds, chili powder, cinnamon sticks, ground cinnamon,coriander seeds, cumin seeds, ground cumin, curry powder, ground ginger, dry mustard, nutmeg, paprika, cayenne pepper, crushed red pepper, turmeric
* Lemons, limes, oranges. The zest is as valuable as the juice. Organic fruit is recommended when you use a lot of zest.
* Granulated sugar
* Brown sugar
* Honey
* Pure maple syrup
* Unsweetened cocoa powder, natural and/or Dutch-processed
* Bittersweet chocolate, semisweet chocolate chips
Canned Goods & Bottled Items
* Canned tomatoes, tomato paste
* Reduced-sodium chicken broth, beef broth and/or vegetable broth
* Clam juice
* "Lite" coconut milk for Asian curries and soups
* Canned beans: cannellini beans, great northern beans, chickpeas, black beans, red kidney beans
* Canned lentils
* Chunk light tuna and salmon

Grains & Legumes
* Whole-wheat flour and whole-wheat pastry flour (Store opened packages in the refrigerator or freezer.)
* All-purpose flour
* Assorted whole-wheat pastas
* Brown rice and instant brown rice
* Pearl barley, quick-cooking barley
* Rolled oats
* Whole-wheat couscous
* Bulgur
* Dried lentils
* Yellow cornmeal
* Plain dry breadcrumbs

Nuts, Seeds & Fruits
* Walnuts
* Pecans
* Almonds
* Hazelnuts
* Dry-roasted unsalted peanuts
* Pine nuts
* Sesame seeds
* Natural peanut butter
* Tahini
* Assorted dried fruits, such as apricots, prunes, cherries, cranberries, dates, figs, raisins (Store opened packages of nuts and seeds in the refrigerator or freezer.)

Refrigerator Basics
* Low-fat milk or soymilk
* Low-fat or nonfat plain yogurt and/or vanilla yogurt
* Reduced-fat sour cream
* Good-quality Parmesan cheese and/or Romano cheese
* Sharp Cheddar cheese
* Eggs (large). Keep them on hand for fast omelets and frittatas.
* Orange juice
* Dry white wine. If you wish, substitute nonalcoholic wine.
* Water-packed tofu

Freezer Basics
* Fruit-juice concentrates (orange, apple, pineapple)
* Frozen vegetables: edamame soy beans, peas, spinach, broccoli, bell pepper and onion mix, corn, chopped onions, small whole onions, uncooked hash browns
* Frozen berries
* Italian turkey sausage and sliced prosciutto to flavor fast pasta sauces
* Low-fat vanilla ice cream or frozen yogurt for impromptu dessert

Don’t feel like you have to buy everything at once. If an item is on sale and you know you use it a lot, stock up! Most grocery stores have case lot sales, so watch for those.
Slowly but surely you will have a healthy pantry so you can cook healthy meals in no time.

The Healthy Utah Team

A few Healthy summer recipes.

Here are a few "healthy" recipes that I received by email.

Sounds so so so good to me!

Summer Fruit Soup

Who says soup has to be for lunch or dinner? This delicious breakfast version is like a smoothie and a fruit cup in one. The soup tastes best fresh, so prepare the fruit ahead of time and chill overnight.

SERVES 6

Ingredient List
3 cups nonfat vanilla yogurt
1 small ripe cantaloupe, cubed and chilled (about 3 cups)
3 apricots, pitted, chopped and chilled
1 Tbs. honey or maple syrup
1 tsp. vanilla extract
2 cups cubed watermelon, chilled
2 peaches or nectarines, pitted, sliced and chilled
1/2 pint blueberries, chilled
1/2 pint blackberries or raspberries, chilled
grated nutmeg, for garnish

Directions
1. Place yogurt, cantaloupe, apricots, honey and vanilla in blender, and pur????e until smooth.
2. Pour into individual soup bowls. Top with remaining fruit and nutmeg. Serve immediately.

Nutritional Information
Per SERVING: Calories: 213, Protein: 8g, Total fat: 1g, Carbs: 45g, Cholesterol: 2mg, Sodium: 97mg, Fiber: 3g, Sugars: 39g



Soft Tacos with Southwestern Vegetables

These meatless soft tacos are stuffed with sauteed vegetables and topped with salsa. To make it a meal, serve with Spanish rice, a tossed green salad and fruit.

SERVES 4
Ingredients
1 tablespoon olive oil
1 medium red onion, chopped
1 cup diced yellow summer squash
1 cup diced green zucchini
3 large garlic cloves, minced
4 medium tomatoes, seeded and chopped
1 jalapeno chili, seeded and chopped
1 cup fresh corn kernels (cut from about 2 ears of corn) or 1 cup frozen corn
1 cup canned pinto or black beans, rinsed and drained
1/2 cup chopped fresh cilantro
8 corn tortillas
1/2 cup salsa

Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.
Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the remaining tortillas.
To serve, divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture on each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.

Nutritional Analysis
(per serving)
Serving size: 2 tacos
Calories 295,Cholesterol 0 mg, Protein 10 g, Sodium 221 mg, Carbohydrate 55 g, Fiber 10 g,Total fat 6 g, Potassium 856 mg, Saturated fat 1 g, Calcium 162 mg
Monounsaturated fat 3 g

Source: Mayo Clinic