Autumn/Winter Recipes.

Top Quality Nutritious Recipes.
Autumn/Winter 2010.
Baked Sweet Potato with Tuna
Serves 1-2
2 medium sweet potatoes
½ cup reduced fat sour cream
2 Tbsp. chopped fresh chives
Salt and pepper to taste
1 5 oz. can chunk light tuna, drained
Pierce sweet potato several times with a fork. Bake for 40 to 50 minutes at 400°F or 8 to 10 minutes in microwave, until tender to the touch. Slice each yam lengthwise to nearly split. In a bowl, combine sour cream, chives, salt and pepper. Divide sour cream mixture among potatoes and top with tuna.
Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.

Chicken Noodle Soup
Serves 2-3
1 Tbsp. vegetable oil
1 medium yellow onion, diced
2 medium carrots, thinly sliced
2 garlic cloves, minced
4 cups low sodium chicken broth
2 5 oz. cans chicken
½ lb. soba noodles
1 cup frozen peas
1 cup frozen corn
¼ cup chopped chives
Salt and pepper to taste
In a large saucepan, heat oil over medium. Add onion and carrot and cook until softened, about 6 minutes. Stir in garlic and cook 1 minute. Add broth, chicken, noodles, peas, corn, chives, salt and pepper to pot and simmer for 10 minutes.
Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.

Scrambled Egg & Sardine Wrap
Serves 2
1 Tbsp. vegetable oil
I red bell pepper, chopped
2 garlic cloves, chopped
4 eggs
2 3.5-oz. cans sardines, drained
¼ cup milk
2 green onions, sliced
1 tsp. curry powder (optional)
Salt and pepper to taste
1 avocado, diced
½ cup shredded reduced-fat cheddar cheese
4 large whole-wheat or corn wraps
1 cup salsa
In a large skillet, heat vegetable oil over medium heat. Cook red pepper and garlic four minutes. IN a large bow, combine eggs, sardines, milk, onions, curry, and salt and pepper. Add sardine mixture to the skillet and cook five minutes, or until the eggs set, stirring often. Add avocado and cheese, and cook for one more minute. Top wraps with sardine scramble and salsa, then fold.
Nutrition Facts (per serving): 641 calories, 29 g protein, 56 g carbs, 35 g fat (7 g saturated), 11 g fiber, 8 g sugar, 1,506 mg sodium

Penne with Salmon & Asparagus
Serves 2-3
½ lb. whole-grain penne
1 bunch (about 1 lb.) asparagus, woody ends trimmed, cut into ½-inch pieces
2 5 oz. cans salmon, drained Juice of ½ lemon
½ cup sun dried tomato, sliced
½ cup fresh cilantro, chopped
½ tsp. red pepper flakes
Salt and pepper to taste
Grated Parmesan cheese (optional)
In a large saucepan, cook penne according to package directions. Add asparagus to the cooking pasta with about 3 minutes remaining. Drain pasta and asparagus, and mix with salmon, lemon juice, sun dried tomato, cilantro, pepper flakes, salt and pepper. Top with Parmesan cheese if desired.
Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.