New Orleans Style Red Beans and Rice

Ingredients:

2 tsp. olive oil

1/2 large onion, chopped

1/2 red or green bell pepper, diced

1 small stalk of celery, diced

3 large garlic cloves, minced

1/4 tsp. dried thyme, crumbled

1 Tbsp. paprika

1/2 Tbsp. oregano

1/4 tsp. cayenne pepper

2 cups canned red kidney beans, rinsed and drained

1 1/2 cups fat free, reduced-sodium chicken broth

2 cups brown rice

Pinch of freshly ground black pepper

Directions:

Heat the oil in a heavy saucepan over medium heat. Add the onion, bell pepper and celery and saute for 4 minutes. Stir in the garlic, thyme and spices and cook until the vegetables are tender, about 2-3 minutes. Add the beans and broth. Simmer gently, uncovered, over low heat until the beans are creamy, 15 to 20 minutes (make sure not to overcook them). Serve the beans over brown rice.

Option: vegetarians can substitute the chicken broth with vegetable broth, or for a richer flavor try reduced-sodium tomato sauce.

Makes 6 servings. Per serving: 170 calories, 2.5 g total fat, 29 g carbohydrate, 6 g protein, 5 g dietary fiber and 140 mg sodium.

From the American Institute for Cancer Research

Cranberry-Walnut Oatmeal

Ingredients:

1 cup steel-cut oats

1/3 cup sweetened dried cranberries

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

2 cups water

4 teaspoons chopped walnuts

4 teaspoons firmly packed brown sugar

Directions:

In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.

Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of brown sugar. Serve immediately.

Serves four: Calories-215, Protein-6 g, Carbohydrate-40 g, Total fat-4 g, Saturated fat-1 g, Cholesterol-0 mg, Sodium-150 mg, Fiber-4 g.

From the Mayo Clinic Website. Click here for more recipes.

Turkey Wraps with Mango and Curried Mayonnaise

Ingredients:

2 tsp. curry powder

1/2 cup fat-free or reduced-fat mayonnaise

2 tsp. fresh lemon juice

Salt and freshly ground black pepper, to taste

4 whole-wheat tortillas, each cut in half

8 oz. thinly sliced turkey

4 cups thinly sliced romaine lettuce

2 cups thinly sliced, seeded and peeled cucumber

1 ripe mango, peeled, pitted, chopped (about 1 cup) , or 1 cup mango chutney

1/2 ripe avocado, peeled, pitted, cut into 8 thin slices

Directions:

Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl.  Stir in mayonnaise and lemon juice. Season to taste with salt and pepper. Chill, covered, until ready to use.

When ready to serve, place one-half tortilla on a work surface. Spread with about 1 tablespoon curried mayonnaise. Place one-fourth of the turkey in the center. Top with 1/2 cup lettuce, 1/4 cup cucumber and 2 tablespoons mango or chutney. Top with an avocado slice. Roll up like a burrito. Repeat process for remaining wraps. Serve, or make up to four hours ahead and refrigerate wrapped tightly with plastic wrap. Bring to room temperature before serving.

Makes 4 servings. Per serving: 303 calories, 10 g total fat (2 g saturated fat), 39 g carbohydrate, 21 g protein, 7 g dietary fiber, 457 mg sodium.

From the American Institute for Cancer Research

Spinach Quiche

Ingredients:

2 tsp. olive oil

1 (9 oz.) bag baby spinach leaves

Salt and freshly ground black pepper, to taste

3 eggs plus 2 egg whites

1/2 cup light sour cream

1 cup nonfat milk

2 Tbsp. shredded Parmesan cheese

1/4 tsp. garlic powder

1/4 cup light Jarlsberg cheese, grated

1 9-inch whole-wheat piecrust

Pinch of paprika (optional)

Directions:

Preheat oven to 375 degreees.  Heat olive oil in a large skillet over medium-high heat. Add spinach and cook until spinach is completely wilted and pan juices have evaporated, about 5-10 minutes. Season with salt and pepper. Set aside.

In a large bowl, whisk the eggs with the egg whites and the sour cream, beating until completely combined. Stir in the cooked spinach. Add the milk, Parmesan cheese, garlic powder, and Jarlsberg cheese. Pour into piecrust and top with paprika, if desired. Bake on a cookie sheet for 50 to 60 minutes or until the eggs are set and the pie is firm to the touch.

Makes 8 servings. Per serving: 180 calories, 8 g total fat (3 g saturated fat), 14 g carbohydrate, 9 g protein, 4 g dietary fiber, 300 mg sodium.

–From the American Institute for Cancer Research