This issue, all our recipes are "Good Hearted Cuisine," published on the World Wide Web by Wellaware, Boone Hospital Center, Columbia, Missouri; Web site: www.boone.org.
Autumn Wheat Berry Soup
Ingredients:
1 cup great northern beans
1 cup wheat berries
4 cloves garlic, minced
1/2 small head cabbage, chopped
1 Tbsp. olive oil
1 tsp. sage
1 onion, chopped
1 tsp. rosemary
1/2 cup fresh parsley
One 14-oz, can diced tomatoes
2 carrots, peeled and cut into cubes
3 cups reduced-sodium chicken broth
1/2 cup cut green beans
4 cups water
1/2 cup grated Parmesan cheese (optional)
Instructions:
Put wheat berries in a bowl and cover with water; soak for at least eight hours or overnight. Drain wheat berries and set aside. In a large pot, heat oil over medium heat. Add onion, and cook, stirring, until soft, four to five minutes. Add garlic, sage, and rosemary. Cook, stirring, for about one minute. Add reserved wheat berries, tomatoes, broth and water; bring to a simmer. Cover and adjust heat to maintain a gentle simmer.
Cook wheat berries until al dente, about 1 to 1.5 hours. Add cabbage, carrots, green beans, cauliflower and beans. Bring to a simmer, cover until vegetables are tender, 25 to 30 minutes. Stir in parsley and season with pepper. Optional: Garnish with Parmesan cheese. Makes about 16 one-cup servings.
Exchanges: 2 Carbohydrate.
Calories per serving: 170; fat: 3 gm; sat. fat: 0.4 gm; sodium: 210 gm; protein: 8 gm; Fiber; 6 gm.
Stuffed Pork Loin
Ingredients:
2 cups frozen spinach, thawed
1 cup onions, chopped
1 tsp. olive oil
3/4 tsp. garlic, minced
1/2 tsp. pepper
1/4 cup honey
1/3 cup Parmesan cheese
1/2 tsp. garlic powder
1/4 cup reduced-sodium soy sauce
2 lbs. pork tenderloin, split and pounded flat
Instructions:
Saute onions and garlic in olive oil; add pepper. Let cool. Mix onions and garlic with thawed spinach and Parmesan cheese. Spread mixture 1/4-inch deep on flattened pork loin. Roll tightly and place in 2-inch deep pan. Sprinkle with garlic powder. Mix soy sauce and honey together; ladle over top of pork. Bake at 325 degrees for 40 minutes or to internal temperature of 165 degrees. Slice into medallions. Serves 8.
Exchanges: 3 Lean Meats + one Starch.
Calories: 220; Fat: 5.5 gm. carbohydrate: 15 gm; sat. fat: 2.3 gm; sodium: 485 mg; protein 26 gm.
Creamy Swirled Brownie
Ingredients:
1 pkg. (8 oz.) fat-free cream cheese
1 pkg. (21 oz.) low-fat brownie mix
2 egg whites (1/4 cup)
2 tsp. vanilla extract
1 Tbsp. sugar
Instructions:
Preheat oven to 350 degrees. Coat a 9-inch square baking pan with non-stick baking spray. In a medium bowl, with an electric mixer on medium speed, beat cream cheese, egg whites, sugar, and vanilla until fluffy. Prepare the brownie mix according to directions on the package.
Spread half the brownie batter into the baking pan. Spoon the cream cheese mixture over the batter, then spread the remaining half of the brownie batter on top. With a table knife, swirl through batter to create a marbled effect. Bake for 35 to 40 minutes, or until a wooden toothpick inserted into the center comes out clean. Allow to cool, then cut into squares and serve, or cover and refrigerate until ready to serve.
Note: Garnish with fat free whipped topping, sprinkles, or a maraschino cherry, if desired (topping not included in the nutritional analysis).
Exchanges: 1.5 Carbohydrate.
Calories per serving: 109; carbohydrate 20 gm; fat: 2 gm; sodium: 140 mg; protein: 3 gm; fiber: 1gm.