Page 53 - Cover_1

Basic HTML Version

Recipes
Send your recipes to recipes@healthmagazine.ae
By Mayo Clinic staff
FOOD
BAKED MACARONI
WITH RED SAUCE
FRUITED
RICE PUDDING
Dietitian’s tip: The type of fiber in whole-wheat pasta is insoluble — during
the digestive process it maintains its bulk, holds on to water and, as a result,
helps prevent constipation.
SERVES
6
INGREDIENTS
1/2 pound extra-lean ground beef
1 small onion, diced, about 1/2 cup
1 box (7 ounces) whole-wheat elbow macaroni
1 jar (15 ounces) reduced-sodium spaghetti sauce
6 tablespoons Parmesan cheese
DIRECTIONS
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick frying pan, cook ground beef and onion until the meat is
browned and the onion is translucent. Drain well.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and
cook until al dente (tender), 10 to 12 minutes, or according to the package
directions. Drain the pasta thoroughly.
Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix
evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly,
about 25 to 35 minutes.
Divide the macaroni among individual plates. Sprinkle each with 1
tablespoon Parmesan cheese. Serve immediately.
NUTRITIONAL ANALYSIS PER SERVING
Serving size: About 1 cup
Total carbohydrate
33 g
Trans fat
0 g
Dietary fiber
5 g
Cholesterol
28 g
Sodium
94 mg Protein
15 g
Saturated fat
4 g
Monounsaturated fat 3 g
Total fat
11 g
Calories
290
Sugars
0 g
Dietitian’s tip: Make this fruited rice pudding ahead of time, refrigerate and
serve cold. Or serve this dessert warm, right from the oven.
SERVES
8
INGREDIENTS
2 cups water, 1 cup long-grain rice
4 cups evaporated fat-free milk
1/2 cup brown sugar
1/2 teaspoon lemon zest
1 teaspoon vanilla extract, 6 egg whites
1/4 cup crushed pineapple
1/4 cup raisins, 1/4 cup chopped apricots
DIRECTIONS
In a medium saucepan, bring 2 cups of water to a boil. Add the rice and cook
about 10 minutes. Pour into a colander and drain thoroughly.
In the same saucepan, add the evaporated milk and brown sugar. Cook
until hot. Add the cooked rice, lemon zest and vanilla extract. Simmer over
low heat until the mixture is thick and the rice is tender, about 30 minutes
Remove from the heat and cool.
In a small bowl, whisk together the egg whites. Pour into the rice mixture.
Add the pineapple, raisins and apricots. Stir until well blended.
Preheat the oven to 325 F. Lightly coat a baking dish with cooking spray.
Spoon the pudding and fruit mixture into the baking dish. Bake until the
pudding is set, about 20 minutes. Serve warm or cold.
NUTRITIONAL ANALYSIS PER SERVING
Total fat
trace
Monounsaturated fat
trace
Calories
170
Saturated fat
trace
Protein
7 g
Sodium
85 mg
Cholesterol
0 mg
Dietary fiber
1 g
Total carbohydrate
36 g
51
Apr/May 2014