healthy wheat sandwich bread recipe image
Q. I love vegetables and I need some healthy recipes for whole wheat pita bread and whole wheat tortillas... what can i make with them? Thanks.
Answer
Caribbean Wrapper
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
- 3 tablespoons mayonnaise
- 1 tablespoon thawed orange juice concentrate
- 2 teaspoons lime juice
- 1/2 teaspoon lemon pepper
- 1 tablespoon oil
- 1 (8-ounce) package shredded coleslaw mix (about 4 cups)
- 6 green onions sliced with tops
- 1 (15-ounce) can black beans drained and rinsed
- 1 HORMEL® Pepperoni (3.5-ounce) package sliced
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas , warmed
Directions
In small bowl, combine mayonnaise, orange juice, lime juice, and lemon pepper; set aside. Meanwhile, in large skillet, heat oil over medium heat. Add coleslaw and onions; cook, stirring constantly until vegetables begin to wilt, about 2 to 3 minutes. Add beans, pepperoni, and mayonnaise mixture; stir until heated through. Evenly divide filling among each tortilla. Fold burrito-style and serve.
California Beach Club Wrap
Prep Time: 30 minutes
Servings: 4
Ingredients
- 1/2 cup garden vegetable flavored cream cheese
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas
- 1/4 pound JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast , thinly sliced
- 1/4 pound HORMEL® CURE 81® Ham , thinly sliced
- 4 (1-ounce) American cheese slices
- 2 Roma tomatoes thinly sliced
- 1/4 cup HORMEL® Real Bacon Bits or pieces
- 1 avocado peeled and diced
Directions
Spread cream cheese to within 1/2 inch of the edge of each flour tortilla. Begin layering 1/4 each the turkey and ham. Top with cheese slices, sliced tomatoes, bacon pieces and diced avocado. Roll up tortillas. Slice diagonally in half and serve.
Zesty Turkey Wrap
Cooking Method: No Cook
Prep Time: 10
Cooking Time: 10-20 minutes
Makes: 6 servings
Ingredients
2 cups cooked Butterball® Turkey, finely chopped
1/4 cup sliced green onions
1/4 cup sun-dried tomatoes, finely chopped
1/2 cup ranch-style dressing
6 lettuce leaves
6 whole wheat tortillas, (8 inch)
Directions
--------------------------------------------------------------------------------
Combine turkey, onions, tomatoes and dressing in medium bowl.
Place lettuce leaves towards one edge of each tortilla. Top each lettuce leaf with equal amounts of the turkey mixture. Roll to wrap.
Option: instead of tortillas, try using pita pockets: cut pockets in half, line with lettuce and add turkey salad.
Serving Suggestions
--------------------------------------------------------------------------------
Serve with a baked variety of chips and crunchy celery sticks alongside, if desired.
Prep:
15 min
Start To Finish:
15 min
Makes 4 servings
--------------------------------------------------------------------------------
TIPS from the kitchens
Serve With
Heading for the soccer game? Grab these veggie- and cheese-stuffed wraps, fresh nectarines and some mineral water.
Substitution
These fun, portable sandwiches have endless possibilities. Try different flavors of cream cheese, chopped fresh broccoli, sliced green onions or shredded zucchini.
--------------------------------------------------------------------------------
Garden Vegetable Wraps
At last, a "painless" way to get your kids to eat their veggies.
1/2 cup garden vegetable-flavored cream cheese
4 flour tortillas (8 to 10 inches in diameter)
1 cup lightly packed spinach leaves
1 large tomato, thinly sliced
3/4 cup shredded carrot
8 slices (1 ounce each) Muenster or Monterey Jack cheese
1 small yellow bell pepper, chopped (1/2 cup)
1. Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.
2. Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours.
Makes 4 wraps
2 tablespoons CRISCO all-vegetable shortening or 2 tablespoons CRISCO Stick
2-3 cloves garlic, minced
1 cup chopped onions
1 tablespoon curry powder
3/4 cup chopped cauliflower
3/4 cup chopped broccoli
1/2 cup shredded carrots
Salt and pepper to taste
1/2 cup chopped tomatoes
2-3 scallions, chopped
6-8 tortillas or chapati
Plain yogurt or sour cream
Melt the Crisco Shortening in a large skillet over medium heat. Add the garlic and onions and cook, stirring often until just tender. Do not allow to brown.
Stir in the curry powder and cook about 1 minute. Add the cauliflower, broccoli, carrots, and salt and pepper. Cover and cook, stirring occasionally, about 5 minutes or until the vegetables are crisp tender. Stir in the tomatoes and scallions. Cook about 1 minute uncovered.
To serve, place the filling in the middle of each tortilla or chapati, top with a little yogurt or sour cream and roll up. Serve immediately
Confetti Turkey Roll-Ups
Deli smoked turkey combines with colorful vegetables for easy-to-make sandwiches or appetizers rolled in flour tortillas.
1 (8-ounce) package cream cheese, softened
1 cup LAND O LAKES® Sour Cream
1 teaspoon prepared mustard
2 tablespoons chopped fresh basil leaves*
8 large (10-inch) flour tortillas, warmed
8 slices (1 ounce each) deli smoked turkery
1 (16-ounce) package broccoli slaw mix
1/2 pound (2 cups) LAND O LAKES® Deli Cheddar Cheese, shredded
1/2 cup sliced green onions
1 (2 1/4-ounce) can (1/2 cup) sliced pitted ripe olives, drained
Combine cream cheese, sour cream and mustard in small mixer bowl. Beat at medium speed, scraping bowl often, until smooth (1 to 2 minutes). Stir in basil. Spread 1/4 cup cream cheese mixture onto each tortilla to within 1/4 inch of edge.
Combine broccoli slaw, cheese, onions and olives in large bowl. Layer each tortilla with 1 slice turkey and 1 1/4 cups broccoli slaw mixture. Roll up tightly; secure with toothpick.
To serve, cut each roll-up into thirds. Secure with toothpicks.
Makes 24 roll-ups or 64 (1-inch) appetizers.
*Substitute 2 teaspoons dried basil leaves.
TIP: To warm tortillas, heat in microwave on HIGH 30 to 60 seconds.
TIP: To make appetizers, trim each end of roll-up. Cut into 8 (1-inch) pieces. Repeat for remaining roll-ups.
MAKE-AHEAD: These roll-ups can be assembled up to 4 hours ahead. Wrap in plastic food wrap. Refrigerate until serving time.
Nutrition Facts (1 roll-up)
Calories: 190
Fat: 11 g
Cholesterol: 30 mg
Sodium: 360 mg
Carbohydrates: 16 g
Dietary Fiber: 1 g
Protein: 7 g
Turkey, Onion, and Tomato Pita Pockets
1 md Red onion, peeled & thinly sliced into rings
16 Cherry tomatoes, quartered
1 c Turkey, cooked, chopped
2 c Iceburg lettuce thinly sliced
1/3 c Shredded fresh basil
1 tb Light brown sugar
1/4 c Balsamic vinegar
1 tb Olive oil
Salt & pepper to taste
4 6 in diameter pita bread rounds cut in half
In a large bowl, toss together the onion, tomatoes, turkey, lettuce, and
basil.
Sprinkle with the brown sugar and drizzle with the balsamic vinegar and
olive oil. Toss well and season with salt and pepper.
Cover and let marinate in the refrigerator for at least two hours.
To make the sandwich, open the pita pocket and add as much mixture as you'd
like.
Veggie Pita Pizzas
2 (6 inch) pita bread rounds
1/2 (8 oz.) can (1/2 c.) herbed or plain tomato sauce
1 c. cooked vegetable (such as broccoli, mushrooms, cauliflower, green
pepper, asparagus, or green beans)
1/2 c. (2 oz.) shredded part-skim Mozzarella cheese
Split each pita bread round horizontally so you have 4 rounds. Place rounds
on a baking sheet. Bake in a 450° oven for 2 to 3 minutes or until dry and
crisp. Spread each round with tomato sauce. Arrange vegetables on top of
each round. Sprinkle with Mozzarella cheese. Bake in a 450° oven about 5
minutes or until cheese melts and pizzas are heated through. Makes 4
servings.
Caribbean Wrapper
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
- 3 tablespoons mayonnaise
- 1 tablespoon thawed orange juice concentrate
- 2 teaspoons lime juice
- 1/2 teaspoon lemon pepper
- 1 tablespoon oil
- 1 (8-ounce) package shredded coleslaw mix (about 4 cups)
- 6 green onions sliced with tops
- 1 (15-ounce) can black beans drained and rinsed
- 1 HORMEL® Pepperoni (3.5-ounce) package sliced
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas , warmed
Directions
In small bowl, combine mayonnaise, orange juice, lime juice, and lemon pepper; set aside. Meanwhile, in large skillet, heat oil over medium heat. Add coleslaw and onions; cook, stirring constantly until vegetables begin to wilt, about 2 to 3 minutes. Add beans, pepperoni, and mayonnaise mixture; stir until heated through. Evenly divide filling among each tortilla. Fold burrito-style and serve.
California Beach Club Wrap
Prep Time: 30 minutes
Servings: 4
Ingredients
- 1/2 cup garden vegetable flavored cream cheese
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas
- 1/4 pound JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast , thinly sliced
- 1/4 pound HORMEL® CURE 81® Ham , thinly sliced
- 4 (1-ounce) American cheese slices
- 2 Roma tomatoes thinly sliced
- 1/4 cup HORMEL® Real Bacon Bits or pieces
- 1 avocado peeled and diced
Directions
Spread cream cheese to within 1/2 inch of the edge of each flour tortilla. Begin layering 1/4 each the turkey and ham. Top with cheese slices, sliced tomatoes, bacon pieces and diced avocado. Roll up tortillas. Slice diagonally in half and serve.
Zesty Turkey Wrap
Cooking Method: No Cook
Prep Time: 10
Cooking Time: 10-20 minutes
Makes: 6 servings
Ingredients
2 cups cooked Butterball® Turkey, finely chopped
1/4 cup sliced green onions
1/4 cup sun-dried tomatoes, finely chopped
1/2 cup ranch-style dressing
6 lettuce leaves
6 whole wheat tortillas, (8 inch)
Directions
--------------------------------------------------------------------------------
Combine turkey, onions, tomatoes and dressing in medium bowl.
Place lettuce leaves towards one edge of each tortilla. Top each lettuce leaf with equal amounts of the turkey mixture. Roll to wrap.
Option: instead of tortillas, try using pita pockets: cut pockets in half, line with lettuce and add turkey salad.
Serving Suggestions
--------------------------------------------------------------------------------
Serve with a baked variety of chips and crunchy celery sticks alongside, if desired.
Prep:
15 min
Start To Finish:
15 min
Makes 4 servings
--------------------------------------------------------------------------------
TIPS from the kitchens
Serve With
Heading for the soccer game? Grab these veggie- and cheese-stuffed wraps, fresh nectarines and some mineral water.
Substitution
These fun, portable sandwiches have endless possibilities. Try different flavors of cream cheese, chopped fresh broccoli, sliced green onions or shredded zucchini.
--------------------------------------------------------------------------------
Garden Vegetable Wraps
At last, a "painless" way to get your kids to eat their veggies.
1/2 cup garden vegetable-flavored cream cheese
4 flour tortillas (8 to 10 inches in diameter)
1 cup lightly packed spinach leaves
1 large tomato, thinly sliced
3/4 cup shredded carrot
8 slices (1 ounce each) Muenster or Monterey Jack cheese
1 small yellow bell pepper, chopped (1/2 cup)
1. Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.
2. Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours.
Makes 4 wraps
2 tablespoons CRISCO all-vegetable shortening or 2 tablespoons CRISCO Stick
2-3 cloves garlic, minced
1 cup chopped onions
1 tablespoon curry powder
3/4 cup chopped cauliflower
3/4 cup chopped broccoli
1/2 cup shredded carrots
Salt and pepper to taste
1/2 cup chopped tomatoes
2-3 scallions, chopped
6-8 tortillas or chapati
Plain yogurt or sour cream
Melt the Crisco Shortening in a large skillet over medium heat. Add the garlic and onions and cook, stirring often until just tender. Do not allow to brown.
Stir in the curry powder and cook about 1 minute. Add the cauliflower, broccoli, carrots, and salt and pepper. Cover and cook, stirring occasionally, about 5 minutes or until the vegetables are crisp tender. Stir in the tomatoes and scallions. Cook about 1 minute uncovered.
To serve, place the filling in the middle of each tortilla or chapati, top with a little yogurt or sour cream and roll up. Serve immediately
Confetti Turkey Roll-Ups
Deli smoked turkey combines with colorful vegetables for easy-to-make sandwiches or appetizers rolled in flour tortillas.
1 (8-ounce) package cream cheese, softened
1 cup LAND O LAKES® Sour Cream
1 teaspoon prepared mustard
2 tablespoons chopped fresh basil leaves*
8 large (10-inch) flour tortillas, warmed
8 slices (1 ounce each) deli smoked turkery
1 (16-ounce) package broccoli slaw mix
1/2 pound (2 cups) LAND O LAKES® Deli Cheddar Cheese, shredded
1/2 cup sliced green onions
1 (2 1/4-ounce) can (1/2 cup) sliced pitted ripe olives, drained
Combine cream cheese, sour cream and mustard in small mixer bowl. Beat at medium speed, scraping bowl often, until smooth (1 to 2 minutes). Stir in basil. Spread 1/4 cup cream cheese mixture onto each tortilla to within 1/4 inch of edge.
Combine broccoli slaw, cheese, onions and olives in large bowl. Layer each tortilla with 1 slice turkey and 1 1/4 cups broccoli slaw mixture. Roll up tightly; secure with toothpick.
To serve, cut each roll-up into thirds. Secure with toothpicks.
Makes 24 roll-ups or 64 (1-inch) appetizers.
*Substitute 2 teaspoons dried basil leaves.
TIP: To warm tortillas, heat in microwave on HIGH 30 to 60 seconds.
TIP: To make appetizers, trim each end of roll-up. Cut into 8 (1-inch) pieces. Repeat for remaining roll-ups.
MAKE-AHEAD: These roll-ups can be assembled up to 4 hours ahead. Wrap in plastic food wrap. Refrigerate until serving time.
Nutrition Facts (1 roll-up)
Calories: 190
Fat: 11 g
Cholesterol: 30 mg
Sodium: 360 mg
Carbohydrates: 16 g
Dietary Fiber: 1 g
Protein: 7 g
Turkey, Onion, and Tomato Pita Pockets
1 md Red onion, peeled & thinly sliced into rings
16 Cherry tomatoes, quartered
1 c Turkey, cooked, chopped
2 c Iceburg lettuce thinly sliced
1/3 c Shredded fresh basil
1 tb Light brown sugar
1/4 c Balsamic vinegar
1 tb Olive oil
Salt & pepper to taste
4 6 in diameter pita bread rounds cut in half
In a large bowl, toss together the onion, tomatoes, turkey, lettuce, and
basil.
Sprinkle with the brown sugar and drizzle with the balsamic vinegar and
olive oil. Toss well and season with salt and pepper.
Cover and let marinate in the refrigerator for at least two hours.
To make the sandwich, open the pita pocket and add as much mixture as you'd
like.
Veggie Pita Pizzas
2 (6 inch) pita bread rounds
1/2 (8 oz.) can (1/2 c.) herbed or plain tomato sauce
1 c. cooked vegetable (such as broccoli, mushrooms, cauliflower, green
pepper, asparagus, or green beans)
1/2 c. (2 oz.) shredded part-skim Mozzarella cheese
Split each pita bread round horizontally so you have 4 rounds. Place rounds
on a baking sheet. Bake in a 450° oven for 2 to 3 minutes or until dry and
crisp. Spread each round with tomato sauce. Arrange vegetables on top of
each round. Sprinkle with Mozzarella cheese. Bake in a 450° oven about 5
minutes or until cheese melts and pizzas are heated through. Makes 4
servings.
What are your favorite healthy recipes and food?
sparklelov
My husband and I are eating healthy and was wanting to know what kind of recipes you have that are delicious that are healthy? Also, what kind of snacks or other healthy ideas do you enjoy? Thank you!!!
Answer
Ways that helped me to a healthy lifestyle way of eating:
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
Ways that helped me to a healthy lifestyle way of eating:
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
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