A) 4 large shrimp
B) 1/2 cup scallions
C) 1/2 cup shredded carrots
D) 1 cup fresh spinach
E) 1 TBSP. Lite soy sauce
F) Black pepper
G) 2 Soy wrappers---Find in Asian food aisle at Wegmans
A) Spray medium frying pan with Pam cooking oil.
B) Add 4 large shrimp.
C) Sautee' for 30-60 seconds.
D) Add scallions, shredded carrots and spinach and continue to sautee' for
E) Add soy sauce and black pepper to taste.
F) Place 1/2 of the mixture into each soy wrapper.
G) Roll up and enjoy!
Healthy Low Calorie Fruits and Vegetables
Many fruits and vegetables are not only very healthy, but they are also low in
calories, which means they're ideal not only for dieters, but also for those
individuals who desire to maintain their current weight.
The following list of food items may be of interest to you:
Yellow/Green (lutein)....protects healthy vision and has anti-cancer and
Food Item Portion Calories
Collard Greens 1 cup 50
Corn 1 ear 75
Green Beans, cooked 1 cup 45
Green Peas 1 cup 140
Mustard Greens, cooked 1 cup 20
Spinach 1 cup 40
Turnip Greens, cooked 1 cup 30
Zucchini, with skin, cooked 1 cup 30
Avocado 1/2 average fruit 80
Honeydew 1 cup cubes 60
Kiwi 1 large 55
Cucumber 1 cup 15
Pepper, green, chopped 1 cup 30
Pepper, yellow, chopped 1 cup 30
Asparagus spears 12 40
Red (Lycopene)....Antioxidant, protects against prostate cancer, lung
cancer and heart disease.
Tomato juice 1 cup 40
Tomato sauce or puree 1 cup 100
Tomato soup, made with water 1 cup 85
Tomato vegetable juice 1 cup 45
Tomatoes, cooked 1 cup 70
Pink grapefruit 1/2 fruit 40
Pink grapefruit juice 1/2 cup 50
Watermelon 1 cup balls 50
Tomatoes, raw, chopped 1 cup 40
Raspberry 1 cup 60
Orange/Yellow (terpenoids, vitaminC)....Antioxidant that protects
against heart-disease and cancer.
Nectarine 1 large 70
Orange 1 large 85
Orange juice 1/2 cup 50
Papaya 1/2 large 75
Peach 1 large 70
Pineapple 1 cup, diced 75
Tangerine 1 medium 45
Yellow Grapefruit 1/2 fruit 40
Quince 1 whole 52
2 cups spinach greens
1 sliced, hard-boiled egg
1/2 cup kidney beans
4 ounces deli, low sodium turkey breast
2 Tbsps. balsamic vinegar
A. Place 2 cups spinach greens in a medium bowl.
B) Add sliced hard-boiled egg to bowl.
C) Add 1/2 cup of kidney beans.
D) Cut up sliced turkey breast into small pieces and add to bowl.
E) Add 2 Tbsps. balsamic vinegar.
F) Mix contents of bowl thoroughly and serve
Calories per serving: 360
2 tsps. bottled minced garlic
1 1/2 tsps. minced fresh basil
1 1/2 tsps. minced fresh thyme
1 1/2 tsps. minced fresh rosemary
1/2 tsp. salt
1/4 tsp. black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
A) Combine and mix first 6 ingredients in a small bowl: rub evenly over
B) Heat a large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Add steaks to the pan and cook for 4 minutes on
each side or until desired degree of doneness.
Calories per serving: 190
Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.