Caribbean style Black Bean

Ingredients:

1 Can (16 ounces) black beans, drained and rinsed

1/2 Cup tomato juice

2 Tablespoons chopped fresh cilantro

1 Tablespoon green pepper flakes

1 Tablespoon dried minced onion

1/2 Teaspoon dried minced garlic

Directions

1. In small saucepan over medium heat, combine beans, tomato juice, cilantro, green pepper flakes, onion and garlic.

2. Cook 10 minute or until heated throughout.

Makes 4 servings (approximately .33 cups each)

Nutritional Info

Amount Per Serving Calories: 79.4

Total Fat: 0.4 g

Cholesterol: 0.0 mg

Sodium: 389.6 mg

Total Carbs: 16.4 g

Dietary Fiber: 4.9 g

Protein: 5.2 g

Caribbean Pork Stew with Pineapple

Ingredients:

12 oz. boneless pork loin

2 Tbsp. flour

1 Tbsp. canola oil

1 medium onion, sliced

1 green bell pepper, seeded and chopped

1 clove garlic, minced

1 small chili pepper, seeded and minced

1 Tbsp. Worcestershire sauce

1/2 tsp. ground ginger

1 can (8 oz.) sliced pineapple in juice

1 large tomato, seeded and diced

1/2 medium cucumber, peeled, seeded and diced

3/4 tsp. salt

1/4 tsp. freshly ground pepper


Directions

1. Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat.

2. Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate.

3. Heat oil in pan. Saut� onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes.

4. Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. This stew keeps 2 to 3 days, covered, in the refrigerator.

Makes 4 servings.


Amount Per Serving
Calories: 258.2


Total Fat: 10.0 g

Cholesterol: 41.2 mg

Sodium: 796.9 mg

Total Carbs: 22.9 g

Dietary Fiber: 2.4 g

Protein: 18.2 g

Caribbean Chicken

Caribbean Chicken
Serves: 6


This sweet and spicy salad adds a bit of exotic flavor to just about any meal. Ready in just 20 minutes!


INGREDIENTS

1 pound skinned and boned chicken breasts, cut into bite size pieces

2 cups pineapple tidbits, drained,

¼ cup juice reserved

1 cup chopped green pepper

1 cup water

1 tablespoon cornstarch

2 tablespoons cider vinegar

2 tablespoons brown sugar

1/8 teaspoon dried garlic powder

1/8 teaspoon dried ginger

1 medium banana, diced

1/4 cup slivered almonds

1 cup uncooked brown rice


DIRECTIONS

1. In a large sauce pan cook rice according to package directions.

2. In a large skillet sprayed with vegetable cooking spray, sauté chicken for 5 minutes until tender. Stir in pineapple and green pepper.

3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.

4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.

5. Fold in banana and almonds. Heat through.

6. Prepare brown rice according to package directions.

7. Serve over cooked brown rice.


NUTRITION INFO (per 4-ounce chicken & 1/3-cup rice serving)

Calories: 323.0

Fat: 11.2 g

Carbohydrates: 34.9 g

Protein: 21.3 g

Shrimp Lo Mein

Makes 6 serving Prep time 10 minutes Microwave 1 min Cook 12 minte

2 packages (8oz each) tofu sphagetti noodles, such as Shirataki) drained & rinsed thourghly

1 pound med size frozen raw shrimp (31-40 count) thawed according to directions

3 tblsp light teriyaki sauce

2 boxes (9oz each) frozen Szechaun vegetable blend with sesame sauce (such as Bird's Eye)

1 C frozen shelled edamene


1 tblsp cornstarch

Directions:

1. Microwave noodles for 1 minute; set aside. Place shrimps in a small bowl & toss with 2 tblsp teriyaki sauce; set aside.

2. Place mixed vegetable & edamene in a large non-sick skillet with 1/4 cup of water. Cover & cook, stirring occasionally, over medium-high heat for 7 minutes or until cooked through.

4. Stir together remaining 1 tablespoon teriyaki sauce & the cornstarch; then stir into mixture in the skillet until thickened. Gently stir noodles into skillet & cooked until warmed through.

Per Serving:

174 Calories

4 g fat

19 g protein

14 g carbohydrates

4 g fiber

639 mg sodium

115 mg cholesterol

tortilla Soup

Makes 6 servings

Prep time 15 minutes Cook:23 minutes

1 tblsp vegetable oil

1 med size green pepper, seeded & finely chopped

1 small onion, finely chopped

1 jalepeno pepper, seeded & finely chopped

1 tlbsp chilli powder

5 C. low sodium chicken broth

3 C cooked, shredded chicken

1 can (14.5oz) black beans, drained & rinsed

2 tblsp lime juice

3/4 tsp salt

1/2 C firm ripe avocado, cut in chunks

1 C crumbled baked tortilla chips

Directions:

1. Heat oil in large saucepan over med-high heat. Add green peppers, onions & jalepenos to sauce pan, stirring often forr 7 minutes. Stir chilli powder into pot cooking stirring occasionally, for 1 minute

2.Pour broth & 1 cup of water into saucepan. Bring to a boil & reduce heat to medium, simmer for 10 minutes. Stir in chicken, tomatoes, beans, lime juice & salt;cook for 5 minutes or until warmed through.

3. :ad;e 1 1/2 cup of soup into bowls,divide avocado chunks among bows. serve tortilla chips on top if desired.

Per Serving:

165 calories

4g fat

15 g protein''5 g fiber

983 mg sodium

26 cholesterol

And other visual feast...

Groovin...On a Sunday Afternoon...

I was thinking about this song as I was tracking my walking (though my groovin' occured in the morning).

I got in 45 minutes of walking including part of it on an incline. I was smart enough not to push my knees though I was eager (and could have managed the rest of the incline) butI got more then enough to get a good cardio-vascular workout. And while I walked through the neighborhood I saw many a beautiful garden and took great shots . It is a good thing to have such loveliness when out walking.