May 2010-Health Bites

"Healthified" Crunchy Asian Salad

63% less fat • 50% fewer calories • 70% more vitamin C than the original recipe. Focus on the fresh, trim the ramen and top it with fruits and veggies.

Prep Time: 30 min

Total Time: 30 min

Makes: 15 servings (2/3 cup each)

Dressing

1/3 cup canola oil

1/3 cup rice vinegar

3 tablespoons sugar

3/4 teaspoon salt

1/2 teaspoon pepper

Salad

1 package (3 oz) ramen noodle soup mix (any flavor)

1 bag (16 oz) coleslaw mix (shredded cabbage and carrots)

8 medium green onions, sliced (1/2 cup)

1/2 cup sliced almonds (2 oz)

1 medium red bell pepper, cut into 1x1/8-inch strips

2 seedless oranges, peeled, coarsely chopped (1 1/2 cups)

2 cups coarsely chopped fresh baby spinach leaves

 


  1. In large bowl, beat dressing ingredients with wire whisk until sugar is dissolved and mixture is well blended.
  2. Break up ramen noodles in bag before opening. Discard seasoning packet from soup package. Add noodles and all remaining salad ingredients except oranges and spinach to dressing; toss to mix well. Stir in oranges and spinach. Serve immediately or refrigerate up to 8 hours.

Nutrition Information: 1 Serving: Calories 110 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 9g (Dietary Fiber 2g, Sugars 6g); Protein 1g Percent Daily Value*: Vitamin


Chocolate-Laced Kiwifruit with Orange Sauce

  • 1/2 cup Yoplait® Fat Free plain yogurt (from 2-lb container)
  • 1 tablespoon frozen (partially thawed) orange juice concentrate
  • 4 large kiwifruit, peeled and cut into 1/4-inch slices
  • 2 tablespoons semisweet chocolate chips
  • 1 teaspoon shortening
  1. In small bowl, mix yogurt and orange juice concentrate. Spoon 2 tablespoons mixture onto each of 4 dessert plates. Arrange kiwifruit on yogurt mixture.
  2. In 1-cup microwavable measuring cup, microwave chocolate chips and shortening uncovered on High 30 to 60 seconds, stirring every 15 seconds, until melted and smooth. Carefully drizzle chocolate in thin lines over kiwifruit.

Planned-Overs

Keep a can of frozen orange juice concentrate on hand for quick additions to yogurt smoothies, cottage cheese and even oatmeal. Another idea: Stir frozen orange juice concentrate into vanilla ice cream for that “orange cream” flavor.

Purchasing

Hidden under the fuzzy skin of a kiwifruit lies beautiful, brilliant green flesh with edible black seeds. Choose plump, undamaged kiwifruit that yield to slight pressure when ripe.

Nutrition Information: 1 Serving: Calories 110 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 1 g); Cholesterol 0mg; Sodium 30 mg; Total Carbohydrate 21 g (Dietary Fiber 3 g); Protein 3 g Percent Daily Value*: Vitamin A 2 %; Vitamin C 100 %; Calcium 8 %; Iron 2 % Exchanges: 1 1/2 Fruit; 1/2 Fat  *Percent Daily Values are based on a 2,000 calorie diet.

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