High-Fiber Recipes

Creamy Avocado & White Bean Wrap

 3757160

Ingredients

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1/4 cup chopped fresh cilantro
  •  1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • Organics Cheddar Cheese Organic Sharp White
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps or tortillas

Preparation 

  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
  • Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Nutrition Information

  • Serving size: 1 wrap, ½ cup bean-avocado mixture & 2/3 cup cabbage carrot slaw
  • Per serving: 346 calories; 17 g fat(4 g sat); 13 g fiber; 44 g carbohydrates; 12 g protein; 55 mcg folate; 14 mg cholesterol; 3 g sugars; 0 g added sugars; 3220 IU vitamin A; 27 mg vitamin C; 135 mg calcium; 1 mg iron; 465 mg sodium; 488 mg potassium
  • Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

From: Email


 

Creamy Scallop & Pea Fettuccine

MF6293

Makes: 5 servings, about 1 1/2 cups each

Active Time:

Total Time:

INGREDIENTS

  • 8 ounces whole-wheat fettuccine
  • 1 pound large dry sea scallops, (see Note)
    Scallops Jumbo Sea
    1 lb For $14.99
    Thru 07/26
  • 1/4 teaspoon salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 8-ounce bottle clam juice, (see Tip)
  • 1 cup low-fat milk
    Organic Milk
    $2.99
    Thru 07/26
  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon ground white pepper
  • 3 cups frozen peas, thawed
  • 3/4 cup finely shredded Romano cheese, divided
  • 1/3 cup chopped fresh chives
  • 1/2 teaspoon freshly grated lemon zest
  • 1 teaspoon lemon juice

PREPARATION

  1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
  2. Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
  3. Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

TIPS & NOTES

  • Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
  • Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

NUTRITION

Per serving: 399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrates; 31 g protein; 9 g fiber; 618 mg sodium; 492 mg potassium.

Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (35% dv), Magnesium (28% dv), Calcium (25% dv)

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat

From: Eating Well


 

Chicken & Sun-Dried Tomato Orzo

MP6419

Makes: 4 servings

Active Time:

Total Time:

INGREDIENTS

  • 8 ounces orzo, preferably whole-wheat
  • 1 cup water
  • 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
  • 1 plum tomato, diced
    Tomatoes On the Vine
    1 lb For $0.99
    Thru 07/26
  • 1 clove garlic, peeled
  • 3 teaspoons chopped fresh marjoram, divided
  • 1 tablespoon red-wine vinegar
  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
  • 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
    Chicken Tenders
    1 ea For $5.99
    Thru 07/26
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 9-ounce package frozen artichoke hearts, thawed
  • 1/2 cup finely shredded Romano cheese, divided

 

PREPARATION

  1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
  2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
  3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
  4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts, and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
  5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

NUTRITION

Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.

Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

 

Post Author: admin

2 thoughts on “High-Fiber Recipes

  • Florencio Duplechain

    (November 17, 2016 - 8:19 pm)

    Hello there! Nice website you have here. I do not do this very often, but I am just trying to spread the word that if anyone out there is searching for a place to submit your website to mini-search engines, aka, web directories, you can try out my gigantic list at my website. I would appreciate it if you could approve this comment so that I can help other webmasters out there to gain better exposure for their online business. Thank you in advance and I highly appreciate your help! Thanks!!!

    • admin

      (January 24, 2017 - 3:59 pm)

      Thank You!

Leave a Reply

Your email address will not be published. Required fields are marked *