15 in 15 Challenge: Week 15 (FINAL WEEK)

by admin on April 13th, 2015

This week…try some 15 minute recipes

 

Black Bean and Brown Rice Salad

1 10-ounce package frozen brown rice

1 15-ounce can of no-salt-added black beans

1 medium avocado

4 medium green onions

1 medium tomato

6 to 7 sprigs of fresh cilantro

2 tablespoons fresh lime juice

2 teaspoons olive oil (extra-virgin preferred)

1/4 to 1/2 teaspoon hot sauce, or to taste

1/4 teaspoon salt

Prepare the rice using the package directions. Spread in a single layer on a baking sheet to cool quickly (about 10 minutes).

Meanwhile, rinse and drain the beans. Pour into a medium bowl.

Chop the avocado and green onions. Dice the tomato. Snip the cilantro. Stir into the beans. Stir in the lime juice, oil, hot sauce, and salt.

Stir in the cooled rice. Serve immediately for peak flavor and texture or cover and refrigerate for up to 4 hours.

Tip: Frozen brown rice is already cooked and has no added sodium or fat. After just a few minutes in the microwave or on top of the stove, it is ready to use. When you want a change of flavor, substitute barley, bulgur, whole-grain pasta, or any other whole grain for the brown rice in this very versatile salad.

Serves: Serves 4 (1 1/2 cups per serving)

-Source: American Heart Association Patient Education Program

 

 

Lemon Green Beans with Parsley and Almonds

8 ounces fresh green beans, trimmed, cut into 1 1/2- to 2-inch pieces (about 2 cups)

2 tablespoons sliced almonds, dry-roasted

1 tablespoon finely snipped fresh parsley

1/2 teaspoon grated lemon zest

1 teaspoon fresh lemon juice

1/8 teaspoon pepper

In a large saucepan, steam the beans for 10 minutes, or until tender-crisp. Transfer to a serving bowl. Sprinkle with the remaining ingredients. Stir gently to coat. Serve immediately for the best texture.

Tip: Dry-roasting nuts brings out their flavor. Put the nuts in a single layer in an ungreased skillet. Dry-roast over medium heat for about 4 minutes, or until just fragrant, stirring frequently and watching carefully so they don’t burn. Remove the skillet from the burner so the nuts don’t continue to cook.

Serves: Serves 4 (1/2 cup per serving)

-Source: American Heart Association Patient Education Program

 

Go Bananas Pudding Parfait

8-10 ginger snap cookies, crushed (option: use low-fat vanilla wafer cookies)

7 medium ripe bananas, sliced thin

1 cup nonfat milk

1 (1-oz) box instant sugar-free, fat-free vanilla pudding

1¼ cup low-fat vanilla yogurt

1 tsp vanilla extract

1 cup fat-free frozen whipped topping, thawed

10 8-oz parfait cups or drinking glasses

¼ tsp cinnamon for garnish (optional)

In a large bowl, whisk together the milk and pudding mix; blend well (about 2 minutes). Add yogurt and vanilla extract; blend until smooth. Stir the thawed whipped topping into the mixture.

Line the bottom of the parfait cups with a teaspoon of crumbled cookies. Layer 6 banana slices on top of the cookies, then 2 Tablespoons of the yogurt mixture on top. Repeat with another layer of the crushed cookies, bananas, and yogurt mixture. Top with cinnamon, crushed cookie, teaspoon or fat-free whipped topping or small cookie for garnish. Cover and chill in refrigerator.

-Source: choosemyplate.gov

 

Comments (1)

  • I have enjoyed doing these 15 in 15 challenges. For this week’s challenge, I did try out the Black Bean and Brown Rice Salad. My husband does not care for avocado and I do not care for cilantro, so I opted out of using these two ingredients in the salad. Even though, the salad was still very good. This weekend I am going to fix the Lemon Green Beans w/Parsley & Almonds. This sounds so delicious. I want to thank you again for the lessons learnt in the past weeks. Hoping we can do this or another well being contest or game or information program. Please keep me in touch.

    posted by jean on 04.17.15



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