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Southwest Corn, Black Bean Salad
3 large ears of corn, husked
⅓ cup pine nuts
¼ cup lime juice
2 tablespoons extra-virgin olive oil
¼ cup chopped fresh cilantro
½ teaspoon salt
Freshly ground pepper, to taste
2 15-ounce cans black beans, rinsed
1 large tomato, diced
½ cup minced red onion
2 cups shredded red cabbage, (see Tip)
Step 1 Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
Step 2 Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
Step 3 Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.
Serving Size: 2 Cups
415 calories; 16.5 g total fat; 2 g saturated fat; 480 mg sodium. 1112 mg potassium; 57.5 g carbohydrates; 14.5 g fiber; 16 g sugar; 16 g protein; 1175 IU vitamin a iu; 46 mg vitamin c; 165 mcg folate; 104 mg calcium; 5 mg iron; 73 mg magnesium;
Crispy Potatoes with Spicy Tomato Sauce
This recipe is inspired by our love of the Spanish tapa Patatas Bravas--crispy bites of potatoes sometimes served with a spicy tomato sauce. If you're not in the mood for a spicy sauce, just add a tiny pinch of crushed red pepper or omit it altogether. The recipe makes lots of the zesty, lycopene-rich sauce--any leftover sauce will hold well for a few days. Try it in an omelet or as a sandwich spread.
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
6 cloves garlic, minced
1 15-ounce can crushed tomatoes, preferably fire-roasted
1/2 teaspoon smoked paprika (see Note), optional
½ teaspoon crushed red pepper
½ teaspoon salt, divided
1 ½ pounds new or baby potatoes, scrubbed and cut into 3/4- to 1-inch cubes
¼ teaspoon freshly ground pepper
Step 1 Heat 1 teaspoon oil in a medium saucepan over medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes, paprika, crushed red pepper and 1/4 teaspoon salt. Adjust heat so the sauce is simmering and cook, stirring occasionally, until thickened to the consistency of ketchup, 16 to 20 minutes.
Step 2 Meanwhile, toss potatoes, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the potatoes and toss to coat. Cook, stirring frequently, until the potatoes are dark golden brown and tender, 15 to 20 minutes. Serve the potatoes with the sauce for dipping.
Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 1 week.
Note: Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. It can be used in many types of savory dishes. Look for different types of paprika at some large supermarkets or at tienda.com or penzeys.com.
Serving Size: About 3/4 Cup Potatoes & 2 Tablespoons Sauce
212 calories; 7.8 g total fat; 1.1 g saturated fat; 297 mg sodium. 873 mg potassium; 33 g carbohydrates; 3.9 g fiber; 4 g sugar; 4.3 g protein; 144 IU
Mini Berry Cream Pies
Try this Mini Berry Cream Pies recipe the next time you want to whip up a quick healthy dessert. For this red-white-and-blue dessert, frozen mini phyllo cups work the best. Keep them nestled in their tray for easy transport to a picnic or potluck.
¼ cup whipping cream
2 teaspoons sugar
¼ cup nonfat vanilla Greek yogurt
15 frozen mini phyllo cups (1.9-ounce package)
15 fresh blueberries
5 fresh raspberries
Step 1 Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.
Make Ahead Tip: Chill for up to 4 hours.
Serving Size: 1 Pie
33 calories; 2 g total fat; 0.9 g saturated fat; 5 mg cholesterol; 11 mg sodium. 7 mg potassium; 3.4 g carbohydrates; 0.2 g fiber; 1 g sugar; 1 g protein; 60 IU vitamin a iu; 1 mg vitamin c; 1 mcg folate; 8 mg calcium; 1 mg magnesium; 1 g added sugar;
Healthy version of Smores
1 square graham cracker or gluten free , broken into 2 rectangles
1/2 teaspoon Nutella or other chocolate-hazelnut spread, divided
2 slices banana, about 2 inches long
½ teaspoon sweetened shredded coconut, toasted if desired, divided
Step 1 Spread each graham cracker piece with 1/4 teaspoon Nutella and top with a slice of banana and a sprinkling of coconut.
Serving Size: 2 Pieces
72 calories; 2.1 g total fat; 0.4 g saturated fat; 36 mg sodium. 96 mg potassium; 13 g carbohydrates; 1 g fiber; 7 g sugar; 0.9 g protein; 15 IU vitamin a iu; 2 mg vitamin c; 15 mcg folate; 7 mg calcium; 9 mg magnesium; 4 g added sugar;
Greek Salad with Edamame
¼ cup red-wine vinegar
3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
8 cups chopped romaine (about 2 romaine hearts)
16 ounces frozen shelled edamame (about 3 cups), thawed (see Tip)
1 cup halved cherry or grape tomatoes
½ European cucumber, sliced
½ cup crumbled feta cheese
¼ cup slivered fresh basil
¼ cup sliced Kalamata olives
¼ cup slivered red onion
Step 1 Whisk vinegar, oil, salt and pepper in a large bowl. Add romaine, edamame, tomatoes, cucumber, feta, basil, olives and onion; toss to coat.
Tip: In 2016, 94 percent of U.S. soybeans were genetically modified. If you want to avoid genetically modified foods, opt for organic soy products.
Serving Size: 2 3/4 Cups
344 calories; 23.3 g total fat; 5.3 g saturated fat; 17 mg cholesterol; 489 mg sodium. 908 mg potassium; 19.9 g carbohydrates; 8.8 g fiber; 6 g sugar; 17.1 g protein; 9213 IU vitamin a iu; 18 mg vitamin c; 499 mcg folate; 216 mg calcium; 4 mg iron; 101 mg magnesium;
2 1/2 Fat, 1 1/2 Vegetable, 1 Lean Protein, 1/2 Medium-Fat Protein, 1/2 Starch
Greek Potato Salad
In this healthy potato salad recipe, a white-wine vinaigrette dresses the potatoes, tomatoes, feta and olives. Waxy potatoes, such as red and yellow, make the best potato salad because they hold their shape when cooked. Keep the potato skins on for more fiber and potassium. Source: EatingWell Magazine, July/August 2015
2 ½ pounds yellow or red potatoes, scrubbed and diced (1/2- to 1-inch)
¾ teaspoon salt, divided
¼ cup extra-virgin olive oil
3 tablespoons white-wine vinegar
¼ cup finely chopped shallot
1 tablespoon Dijon mustard
½ teaspoon ground pepper
1 cup halved cherry tomatoes
⅓ cup crumbled feta cheese
¼ cup quartered Kalamata olives
2 tablespoons chopped fresh oregano or 2 teaspoons dried
Step 1 Bring 1 to 2 inches of water to a boil in a large saucepan (or pot) fitted with a steamer basket. Add potatoes, cover and cook until tender, 12 to 15 minutes. Spread in a single layer on a rimmed baking sheet and sprinkle with 1/4 teaspoon salt; let cool 15 minutes.
Step 2 Meanwhile, whisk oil, vinegar, shallot, mustard, pepper and the remaining 1/2 teaspoon salt in a large bowl. Add the potatoes, tomatoes, feta, olives and oregano; stir well to coat. Serve at room temperature or refrigerate until cold.
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Serving Size: About 3/4 Cup
170 calories; 7.8 g total fat; 1.7 g saturated fat; 4 mg cholesterol; 308 mg sodium. 530 mg potassium; 22.5 g carbohydrates; 1.7 g fiber; 1 g sugar; 3.5 g protein; 213 IU vitamin a iu; 9 mg vitamin c; 21 mcg folate; 48 mg calcium; 1 mg iron; 30 mg magnesium;
Purple Fruit Salad
Serve this refreshing fruit salad featuring juicy plums, grapes and berries on its own or with other color block fruit salads (like red, green and orange) for a fun, crowd-pleasing rainbow side dish.
2 cups halved seedless red grapes
2 cups blueberries or halved blackberries
2 cups diced plums (about 2)
2 tablespoons chopped purple basil (optional)
2 cups nectarines