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Winter Recipes

Here are two of my favorite healthy winter recipes. ~Donna Wheeler, acac nutritionist

 

Winter Vegetable Soup

Ingredients

1 tsp. olive oil
2 ounces pancetta, chopped (smoked pork, ham or bacon may be substituted)
1 cup shopped onion
3 garlic cloves, minced
2 cups cubed, peeled acorn squash
2 cups diced peeled red potato
1/2 cup chopped celery
1/2 cup chopped carrot
1 tsp dried basil
1/4 tsp dried thyme
1/4 tsp ground cinnamon
1 (28 oz) can whole tomatoes, drained and chopped
2 (14.5 oz) cans fat-free, less-sodium chicken broth
4 cups chopped kale
1 (15.5 oz) can navy beans or other small white beans, rinsed and drained
 
Preparation
 
Heat oil in a Dutch oven over medium-high heat. Add chopped meat; saute 3 minutes. Add onion and garlic; saute 3 minutes. Add squash and next 6 ingredients (squash through cinnamon), stirring to combine; cook 4 minutes, stirring occasionally. Add tomatoes; cook 2 minutes. 
 
Stir in broth; bring to a boil. Reduce heat; simmer 8 minutes. Add kale; simmer 5 minutes. Add beans; simmer 4 minutes or until potato and kale are tender. 
 
Per serving: 349 calories, 10 grams fat, 14 gm protein, 55 gm carbohydrate, 11 gm fiber, 4 mg iron, 1075 mg sodium, 215 calcium. Reduce sodium by using no-added-salt canned items. Each portion equals: 3 grain, 2 protein, and 1 fat
 
Source: Cooking Light; Holiday Cookbook, December 2002
 

Quinoa-Black Bean Casserole

Ingredients 

1 cup cooked quinoa
3 cups cooked black beans (or two 15 oz cans, drained and rinsed)
2 large sweet potatoes, shredded
1 cup shredded low fat cheddar cheese
1 tbsp ground cumin
Liberal pinches slat and pepper
2 eggs
1 cup salsa
2 tbsp fresh cilantro, chopped, for garnish
 
Preparation
 
Preheat over to 350 degrees F. Prepare a 9 x 9 casserole dish with nonstick cooking spray. 
 
In a large bowl, mix together the quinoa, black beans, sweet potato, 1/2 cup cheese, and the cumin, salt and pepper. In a small bowl, mix together the eggs and the salsa. Pour the salsa mixture over the quinoa-bean mixture, then pour everything into the prepared casserole dish. 
 
Sprinkle the remaining cheese over the top and bake, uncovered, for 30 minutes. Garnish with the cilantro. 
 
Per serving: 204.5 calories, 3.2 g fat, 31.7 g carbohydrates, 13.8 g protein.