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Fitness Tips For For 7/14/2010
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Healthy Recipes for Fitness
Bean Roll-Ups
1 15-oz cans pinto beans, drained and rinsed
2 tablespoons vegetable oil
1/4 tsp. ground cumin
1/4 tsp. ground coriander
(8) 7-in flour tortillas
1 cup low-fat plain yogurt
1 cup low-sodium picante or hot chili sauce
1/2 cup finely chopped onion (approx. 1 small onion)
fresh cilantro (Chinese parsley) for garnish, optional
Method:
Preheat oven to 350 degrees F.
1. In medium bowl, mash beans with potato masher. Add oil, cumin, and
coriander. Mix well. Makes approximately 2 cups.
2. In oven, warm tortillas, wrapped in foil, for 4-5 minutes, or until
warm and soft enough to roll (or heat in microwave oven
for 1 minutes, leaving tortillas in slit plastic pouch).
3. In center of each tortilla spread 1/4 cup mashed pinto beans. Top
with 1 teaspoon each of yogurt, picante sauce, and chopped onion. Roll
tortillas and place on plates or platter, seam side down. Top each
tortilla with 1 teaspoon each of picante sauce and yogurt. Garnish
with cilantro, if desired. Serve immediately.
Serving Size: One (1) tortilla
Yield: 8 servings
Exchanges Per Serving: 3 starch/bread, 1 vegetable, 1 1/2 fat
Per Serving: 316 calories, 50 gm carbs, 11 gm protein, 8 gm of fat
Cream of Mushroom Soup
1/4 LB fresh mushrooms, sliced
2 Tbsp. chopped onion
1 Tbsp. diet margarine
1 Tbsp. flour
1 cup fat-free chicken broth or brown stock
1/2 cup skim milk
1/4 tsp. salt (optional)
1/4 tsp. nutmeg
1/8 tsp. white pepper
Method:
1. In saucepan, sauté sliced mushrooms and onion in margarine until
tender.
2. Slowly add flour until blended. Gradually add broth and milk,
stirring over medium heat, until thickened.
3. Add seasonings.
Serving Size: 3/4 cup
Yield: 4 servings
Exchanges Per Serving: 1 vegetable, 1/2 fat
Per Serving: 60 calories, 6 gm carbs, 2gm protein, 3gm of fat
For more great fitness recipes log onto: Bodybuilding and Fitness Cookbook
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Healthy Recipes for Fitness