Page 51 - magazine-jan-feb14

Basic HTML Version

May/June 2013
Shrimp-apple salad
Dietitian’s tip:
Make use of your fresh tomatoes by stuffing them with
this shrimp-apple salad. Serve with a whole-grain roll or bagel, or
low-fat whole-grain crackers.
Serves 4
Ingredients
1 tablespoon water
48 tiny frozen shrimp, thawed (about 1 cup)
2 tablespoons chopped red onion
3 apples, cored and cubed
1/4 cup lemon juice, 1/2 cup diced celery
1 tablespoon chopped parsley
1 teaspoon dried dill
4 teaspoons horseradish
1/2 cup fat-free mayonnaise
Ground black pepper, to taste, 4 tomatoes, cored
Directions
In a nonstick frying pan, heat the water over medium heat. Add the
shrimp and onion, and saute until the shrimp is opaque and the
onions are translucent, 5 to 7 minutes. Transfer to a bowl, cover and
refrigerate until well chilled.
In a small bowl, add the apples and lemon juice. Toss to coat evenly
and set aside.
In a large bowl, combine the celery, parsley, dill, horseradish and
mayonnaise. Add the black pepper to taste. Stir in the shrimp mixture
and the apples. Refrigerate until well chilled, 45 to 60 minutes.
Just before serving, stuff the shrimp salad into the cored tomatoes.
Serve immediately.
Nutritional analysis per serving
Serving size: 1 stuffed tomato
Calories
165
Sodium
320 mg
Total fat
1 g
Total carbohydrate 31 g
Saturated fat
trace
Dietary fiber
5 mg
Monounsaturated
fat
trace
Protein
8 g
Cholesterol
47 mg
Home-style turkey soup
Dietitian’s tip:Use the turkey leftovers from a holiday meal or family
gathering to make a hearty turkey soup. To limit the sodium content,
this recipe uses reduced-sodium chicken broth and unsalted canned
tomatoes.
Serves
10
Ingredients
1 turkey carcass, 4 cups water
8 cups reduced-sodium chicken broth
4 large onions, 1 quartered and 3 chopped
1 cup diced rutabaga or turnip, peeled, 1 cup chopped celery
4 carrots, peeled and cut into thin strips
1/4 cup chopped fresh parsley
1/4 teaspoon dried thyme, 1 bay leaf
1/2 teaspoon ground black pepper, 1/4 cup pearl barley
1 can (14 ounces) unsalted tomatoes
1 can (16 ounces) white beans, rinsed and drained
1/2 pound leftover light turkey meat, cut into bite-size chunks
Directions
In a large stockpot, combine the turkey carcass, water, broth and
quartered onion. Bring to a boil over high heat. Reduce heat, cover
and simmer for 1 hour.
Strain the mixture, discarding the carcass and onion. Chill the liquid
in the refrigerator — overnight, if possible — and skim off the fat
from the broth’s surface. Return the liquid to the stockpot.
Add the remaining ingredients to the broth mixture. Bring to a
simmer and cook, covered, for about 1 hour.
Ladle into individual bowls and serve immediately.
Nutritional analysis per serving
Serving size: About 2 cups
Calories
191
Sodium
171 mg
Total fat
3 g
Total carbohydrate 27 g
Saturated fat
1 g
Dietary fiber
5 mg
Monounsaturated
fat
1 g
Protein
15 g
Cholesterol
20 mg
Recipes
Send your recipes to recipes@healthmagazine.ae
By Mayo Clinic staff
Jan/Feb 4
47