1 Tbsp. light sesame oil
1 small onion, sliced lengthwise into crescents
1 red pepper, cut into strips
1½ cups rutabaga, cut into strips
¾ tsp. grated fresh ginger
¾ cup apple cider
1½ cups cooked lean beef, cut into strips*
salt and pepper to taste
Set a wok over medium-high heat. Add sesame oil and swirl to coat the inside of pan. Add onion and stir-fry for 3 minutes or until it softens and appears translucent. Add the rutabaga and pepper; continue cooking for 3 to 4 more
minutes. Stir in ginger and cider; bring the liquid to a simmer. Reduce heat; cover and cook, stirring occasionally for 5 minutes. Add beef and continue to cook 5 to 10 minutes more, or until the meat is heated through and the vegetables are tender. Add salt and pepper to taste.
*Precooked fajita beef is available at most grocery stores and can be used in this recipe
Serves 4. Per serving: 220 calories, 9 g fat,
19 g protein, 15 g carbohydrate, 3 g fiber,
650 mg sodium
*This recipe is a Foot Steps to Health recipe providing a serving of fruit or vegetable and is 500 Club approved.
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
Posted in Banana pepper, Bell pepper, Carrots, Cilantro, Corn, Garlic, Green Onions, Jalepeno Pepper, Potatoes, Tomatoes, Yellow Onion
1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper
In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.
Serves 4 (about 1 cup each).
Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium
from Bill Brewer
1/4 cup oil (olive or canola)
1-2 cups cilantro
1 cup unsalted peanuts
3 cloves garlic
1/4 cup soy sauce
2 TBS rice wine vinegar
1/3 cup sugar
1 TBS lemon juice
1 small hot pepper – to taste
1 small sweet pepper
Add everything in a food processor and blend to a smooth consistency. Use as a dip for veggies, crackers, or my favorite – pretzels!
1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.
Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium
4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.
*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium
1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!
Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium
500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.
2 TBS plus 1 TBS olive oil
1 tsp salt
1/2 tsp ground black pepper
1 TBS minced fresh parsley
1 TBS minced fresh basil
1 tsp minced garlic
3 zucchinis, chopped
1 green bell pepper, chopped
1 red onion, chopped
3/4 cup celery, chopped
1 lb. skinless chicken breast (4 breasts)
1 cup vegetable stock
Preheat oven to 375 degrees. In a large bowl, stir together 2 TBS olive oil, 1/2 tsp salt, 1/4 tsp pepper, parsley, basil and garlic. Add vegetables, mix well and arrange in a casserole dish. Mix 1/2 tsp salt, 1/4 tsp pepper and 1 tsp oil; brush the mixture over the chicken breasts, place chicken on vegetables. Bake about 20 minutes then add 1 cup of vegetable stock. Bake 25 more minutes more or until chicken is cooked and internal temperature reaches 165 degrees.
Serves about 4 (1 cup/serving). Per 1 serving:
240 calories, 11 g fat, 26 g protein, 7 g carbohydrate, 2 g fiber, 890 mg sodium
1 (8oz.) pkg. reduced-fat cream cheese, softened
¾ cup cooked butternut squash
2 Tbsp. taco seasoning mix
1/3 cup chopped dried beef
1/3 cup chopped green bell pepper
1/3 cup chopped red bell pepper
Directions: In a mixing bowl, beat cream cheese, until smooth. Slowly beat in squash and taco seasoning until thoroughly blended. Stir in beef and peppers. Cover and refrigerate until served. Serve with fresh veggies, crackers or corn chips
*To cook butternut squash. Cut in half, lengthwise. Scoop out seeds. Add about a cup of water to 13×9 inch baking dish; place squash, cut-side down, in dish. Cover. Bake at 425 degrees for 40 min or until tender.
Serves 24. Per 2-tablespoons: 35 calories, 2 g fat, 2 g protein, 3 g carbohydrate, 0 g fiber, 170 mg sodium