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Recipes
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By Mayo Clinic staff
FOOD
TUNA
PASTA SALAD
SUMMER
VEGETABLE SOUP
Dietitian’s tip: To make a complete and colorful meal, serve this tuna salad
with a blend of cubed cantaloupe, red grapes and strawberry halves. For
variety, top the salad with fresh dill or chives.
SERVES
6
INGREDIENTS
2 cups uncooked whole-wheat farfalle (bow tie pasta)
2 cans (6 ounces each) unsalted white tuna
packed in water, drained
1/4 cup finely chopped onions
2/3 cup frozen peas, thawed
2/3 cup reduced-fat salad dressing
1/8 teaspoon ground black pepper, if desired
4 cups fresh spinach
DIRECTIONS
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 and rinse under cold water.
In a large bowl, combine the cooked pasta, tuna, onions, peas, salad dressing
and pepper. Toss to mix well. Cover and refrigerate until well chilled, at least
2 hours.
To serve, place 1 cup of spinach on individual chilled plates. Top each serving
with 1/4 of the tuna salad and serve immediately.
NUTRITIONAL ANALYSIS PER SERVING
Serving size :About 1 cup
Total carbohydrate
28 g
Cholesterol
28 g
Dietary fiber
6 g
Protein
23 g
Sodium
467 mg Monounsaturated fat 2 g
Saturated fat
1 g
Calories
285 g
Total fat
9 g
Dietitian’s tip: The midsummer wealth of vegetables and herbs makes it a
pleasure to prepare this satisfying soup. Despite the bountiful ingredients, the
soup is quick to make.
SERVES
8
INGREDIENTS
1 tablespoon olive oil, 1 yellow onion, chopped
3 cloves garlic, chopped
4 plum (Roma) tomatoes, peeled and seeded, then diced
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
1 teaspoon ground cumin, 4 cups vegetable stock or broth
1 bay leaf, 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise
1 yellow bell pepper, seeded and diced, 1 tablespoon grated lemon zest
1 zucchini, halved lengthwise and thinly sliced crosswise
2 tablespoons chopped fresh cilantro (fresh coriander)
1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper
DIRECTIONS
In a large saucepan, heat the olive oil over medium heat. Add the onion and
saute until soft and translucent, about 4 minutes. Add the garlic and saute for
30 seconds; don’t let the garlic brown. Add the tomatoes, oregano and cumin
and saute until the tomatoes are softened, about 4 minutes. Add the stock and
bay leaf and bring to a boil, then reduce the heat to medium low and bring
to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the
zucchini and simmer until the vegetables are tender, about 3 minutes longer.
Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard
the bay leaf.
NUTRITIONAL ANALYSIS PER SERVING
Total fat
2 g
Dietary fiber
2 g
Calories
60
Monounsaturated fat
1 g
Protein
2 g
Saturated fat
1 g
Cholesterol
0 mg
Sodium
311 mg
Total carbohydrate
9 g
51
July/Aug 2014