Bryant Stamford, Ph.D.
Professor and Chair, Department of Exercise Science, Hanover College, Hanover, Indiana
(picture courtesy of the
Louisville Courier-Journal)
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Delicious and Nutritious Recipes
| For great recipes weekly and tips on healthy eating, click onto "Healthy Dish." That will take you to the health and fitness section of the Courier-Journal and the excellent column by Marsha Hilgeford. Marsha is a registered dietitian and certified diabetes educator in Louisville who specializes in fitness and nutrition. She is co-author of two cookbooks: "The Heart Rock Café Cookbook" and "More From the Heart Rock Café." |
Soup's On!
Veggie Chili and Quick New Orleans Gumbo are so easy and fast to prepare, you won't be in the kitchen long. These two dishes make great second and third night leftovers, and freeze well. Serve with your favorite whole grain bread. |
Veggie Chili
1 - 14.5 oz. Can reduced sodium vegetable broth or reduced sodium bouillon plus water
2 Tbs. Olive Oil
10 minced garlic cloves
1 large Onion, coarsely chopped
2 large chopped Bell Peppers
2 cups of frozen corn
5 - 15 oz. Cans Beans- Black, Kidney or both, rinsed to reduce sodium content
3 Tbs. Chili Powder- add to taste
1 Tbs. Dried Cilantro, or chopped fresh to taste
1 Tbs. Garlic Powder
1 ½ Tbs. Ground Cumin
2 Tbs. Taco Seasoning, reduced sodium
5 - 14.5 oz. Cans of no added salt chopped or diced tomatoes
1 lb. All Vegetable Burger Crumbles
Sauté onion, garlic and bell peppers in olive oil. Add remaining ingredients and water to desired consistency. Stir to blend. Cover and bring to boil. Simmer for 15 to 30 minutes.
Top with reduced fat or fat free cheddar cheese. Also works well as taco filling if served thick. Serve with Whole Grain Bread or Fat Free Tortilla Chips and Salsa. Cheese, Bread, Chips and Salsa not included in nutritional analysis. Makes about 12, 1 ½ cup servings.
Nutritional Analysis: Serving Size: Approximately 1 ½ cups. 280 Calories; 19 grams Protein; 48 grams Carbohydrate; 16 grams Fiber; 3 grams Fat; .5 gram Saturated Fat; 390 mg Sodium; 0 Cholesterol
Quick New Orleans Gumbo
1 - 7ounce box of Zatarain's New Orleans Gumbo Mix
2 - 14.5 ounce cans no added salt chopped or diced tomatoes
1 lb. Bag of frozen, cooked shrimp
½ tsp. Dried French herb blend or seasoning of preference
¼ tsp. Crushed hot pepper flakes, or more to taste preference
4 cups of water
Combine ingredients in a microwave safe cooking dish.
Cover and microwave for 10 minutes on medium power and another 10-15 minutes on high power, stirring often.
Serve with whole grain bread and season with hot sauce if desired.
Makes approximately 11, 1 cup servings.
Nutritional Content: 120 Calories; 11 grams Protein; 17 grams Carbohydrate; 1 gram Fiber; 1 gram Fat; <.5gm Saturated Fat; 65 mg Cholesterol; 590 mg Sodium.
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