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1) Ingredients 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 2) Procedure 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 4-5 minutes. 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!
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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 heart-protective properties. 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 1) Ingredients 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 2) Preparation 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 Servings: 1 Calories per serving: 360 1) Ingredients 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) Cooking spray 2) Procedure A) Combine and mix first 6 ingredients in a small bowl: rub evenly over steaks. 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. Servings: 4 Calories per serving: 190 |
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