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Hummus

Appetizers, Chickpeas, Middle Eastern Comments Off

Oct 062007

Time: 00:30

Notes:
Recipe from Healthy Heart Cookbook: Per tbsp: Cal 19, Total fat 1g (sat trace), fiber trace, carb 2g, Protein trace, Chol 0mg, Na 61mg

Ingredients

1/3c sesame paste (tahini) 1/4c fresh lemon juice 1 tbsp olive oil 2 tbsp water 4 cloves garlic 1/2 tsp salt 1/2 tsp cumin 1/2 tsp black pepper 1- 20oz can garbonzo beans (chick peas) without salt added 1 bunch watercress 1/2 red onion, chopped 1/2 white onion chopped

Directions

1. In food processor, combine sesame paste, lemon juice, olive oil, water, garlic, salt, cumin, black pepper and chick peas. Blend until mixture is smooth. 2. Arrange watercress on platter. Mound dip in center and garnish with red and white onions. 3. Serve with carrots, celery (veggies), toasted pita bread, muffins, bagels, or breadsticks

Tabbouleh

Bulgur, Middle Eastern, Parsley, Side Dish Comments Off

Oct 062007

Serves: 4
Time: 01:00

Notes:
Recipe from health magazine: Cal 142, Fat 4g (0.5 gsat), Protein 3g, Carb 12.5g, Fiber 3g, chol 0mg, Fe 6mg, Na 46mg, Ca 135mg

Ingredients

1/4c fine bulgur 1/4c lemon juice 4c finely chopped parsley leaves 1/2 tsp dry mint or 1/3c fresh mint finely chopped 1 small red onion or 1 bunch green onions finely chopped 1 tbsp olive oil fresh ground black pepper

Directions

1. In a large bowl, combine bulgur and enough hot water to cover. Let stand 20 min or until soft. Scoop bulgur into sieve and press out water. 2. Toss bulgur with lemon juice 3. Add ingredients through oil and toss together. Adjust salt and pepper. Chill to let flavors meld.

Herb-Crusted chicken Breasts

Chicken, Main Dish, Middle Eastern Comments Off

Oct 062007

Serves: 6
Time: 01:30

Notes:
Recipe from American Heart Association Cookbook: Cal 134, Protein 25g, Carb 0g, total fat 3g, Sat fat 1g, Chol 62mg, Na 57mg

Ingredients

Vegetable oil spray 6 boneless, skinless chicken breasts (4oz each), all visible fat trimmed 1 tbsp lemon juice 1 tsp dried rosemary 1 tsp dried oregano 1 tsp dried sage 1/4 tsp cracked black pepper

Directions

1. Lightly spray a casserole dish with vegetable oil spray. Rinse chicken and pat dry with paper towels. Pound to about 1/2 inch thickness. 2. Combine all dry spices and crush together. Mix in lemon juice and pepper. 3 Rub spice mixture on chicken and refrigerate uncovered for at least 1 hour. 4. Preheat oven to 350oF 5. Bake chicken uncovered for about 20-30 min. until juice runs clear when chicken is pierced with a knife. Serve with pan juice.