Marinated Black Bean Salad

Prep time: 15 min

Cooking time: 15 min

Makes 6 servings

Ingredients

4 Tbsp or 2 oz Lime Juice

2 Tsp Fresh Parsley, Fine Diced

1/2 Tsp Ground Cumin

1Tsp or 1/4 oz Fresh Garlic Cloves

2 Tbs or 1/3 oz Mexican Seasoning Mix

1/2 cup or 1/3 oz Fresh Cilantro, Minced

1 Tbp or 1/4 oz Olive Oil

1/8 cup or 2 oz Honey

1/4 cup or 2 oz Red Wine Vinegar

2 cup or 11 1/2 oz Canned Low-Sodium Black Beans, drained and rinsed

1 1/2 cup or 8 2/3 oz Froze Whole-Kernel Corn, thawed

1 cup tri-color Bell Peppers diced (red, yellow, green)

1/2 cup Fresh Salsa

1/4 cup Fresh Red Onions, diced

1/4 cup Jalapeños, diced, seeded

Directions

  1. Dressing: Combine lime juice, parsley, cumin, garlic, ancho chili powder or Mexican seasoning mix, cilantro, olive oil, honey, and apple cider vinegar. Stir well. Set aside for step 3.
  2. Vegetables: Combine black beans, corn, green peppers, red peppers, salsa, onions, and jalapeños in a large bowl. Stir well.
  3. Pour about 1/2 cup dressing over vegetables. Stir well.
  4. Transfer about bean salad to medium serving bowl.
  5. Critical Control Point: Cool to 40 °F or lower within 4 hours.
  6. Critical Control Point: Hold at 40 °F or below until served,
  7. Serve 2/3 cup.

White Chili with Ground Turkey

A great alternative to regular chili. This dish has a unique taste that even the pickiest eater will enjoy. Make sure you spice this one to taste! Garnish with cheese, salsa, sour cream and cilantro leaves, and serve with rolled tortillas on the side.

Prep:

15 mins

Cook:

30 mins

Total:

45 mins

Servings:

8

Yield:

8 servings

Ingredients

Ingredient Checklist

  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 ½ pounds ground turkey
  • 2 (4 ounce) cans canned green chile peppers, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cinnamon
  • ground cayenne pepper to taste
  • ground white pepper to taste
  • 3 (15 ounce) cans cannellini beans
  • 5 cups chicken broth
  • 2 cups shredded Monterey Jack cheese

Directions

Instructions Checklist

  • Step 1

In a large pot over medium heat, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cinnamon, cayenne pepper to taste and white pepper to taste and saute for 5 more minutes.

  • Step 2

Add two cans of the beans and the chicken broth to the pot. Take the third can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.

Nutrition Facts

Per Serving:

396 calories; protein 31.5g 63% DV; carbohydrates 26.7g 9% DV; fat 17.3g 27% DV; cholesterol 92.3mg 31% DV; sodium 1366mg 55% DV.

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Low-Fat Fettuccine Alfredo

INGREDIENTS

  1. 12 ounces fettuccine
  2. 1 head broccoli, cut into florets, stalk peeled and sliced
  3. 1 1/2 cups skim milk
  4. 1 tablespoon unsalted butter
  5. 1 tablespoon flour
  6. 3/4 cup cup freshly grated Parmesan, plus more for serving
  7. kosher salt

DIRECTIONS

  1. Cook the pasta according to the package directions. Drain.
  2. Meanwhile, bring a pot of salted water to a boil and cook the broccoli until tender, 3 minutes. Drain.
  3. Heat the milk and butter in a large saucepan over low heat and slowly whisk in the flour. Simmer until slightly thickened, whisking constantly, 1 to 2 minutes.
  4. Remove from heat and stir in the Parmesan and ½ teaspoon salt. Add the pasta and broccoli and cook, stirring, over low heat until heated through.
  5. Top each serving with extra Parmesan.

By Maureen Callahan, R.D., and Kay Chun

Caramelized Butternut Squash Soup Recipe

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 3 pounds butternut squash, peeled and cubed
  • 1 large onion, sliced
  • 3 tablespoons butter
  • 1 tablespoon sea salt
  • 1 teaspoon freshly-cracked white pepper
  • 4 cups chicken broth, or more as needed
  • 1/4 cup honey
  • 1/2 cup low fat half and half cream
  • 1 pinch ground nutmeg, or more to taste
  • 2 Tbsp Brown sugar, to taste
  • salt to taste
  • ground white pepper to taste

Directions

  1. Heat olive oil in a large pot over high heat. Cook and stir squash in hot oil until completely browned, about 10 minutes. Stir onion, butter, sea salt, and cracked white pepper into the squash; cook and stir together until the onions are completely tender and beginning to brown, about 10 minutes.
  2. Pour chicken broth and honey over the mixture; bring to a boil, reduce heat to medium-low, and cook at a simmer until the squash is tender, about 5 minutes.
  3. Pour the mixture into a blender no more than half full. Cover and hold lid in place; pulse a few times before leaving on to blend. Puree in batches until smooth.
  4. Stir cream, brown sugar, nutmeg, salt, and ground white pepper into the soup to serve.

Cream of Celery Soup Recipe

  • Prep time: 15 minutes
  • Cook time: 45 minutes
  • Yield: Serves 4 to 5

Taste the raw celery you plan to use in this soup. The celery should be fresh and good on its own, not old or bitter. If you have a particularly tough or bitter bunch of celery, please don’t use it in this soup, find another use for it.

INGREDIENTS

  • 3 tablespoons butter, divided into 2 Tbsp and 1 Tbsp
  • 1 cup chopped onion
  • 1 1/2 cups sliced leeks, white and light green parts only
  • 1 large bunch or 2 small bunches celery (5 cups chopped for the soup, 1 1/2 cups diced for the topping)
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 4 cups chicken stock
  • 1/2 teaspoon to 1 1/2 teaspoons of salt, to taste
  • 1/4 to 1/3 cup of cream
  • Freshly ground black pepper to taste
  • Fresh chopped chives or parsley for garnish

METHODHIDE PHOTOS

1 Sauté onions, leeks, 5 cups chopped celery: Melt 2 tablespoons butter in a thick-bottomed 4 to 5 quart pot on medium heat. Add the diced onion, the leeks, and 5 cups of the chopped celery.

Cook on medium heat for 10 minutes until softened. Add the minced garlic and cook for a minute more.

2 Add stock, bay leaves, salt, then simmer: Add the chicken stock and bay leaves to the pot. Taste for salt and add salt. (If you are using unsalted butter and unsalted stock, you will need to add more salt than you expect, if not, maybe just a little salt will be needed.)

Increase heat to bring to a boil, reduce heat to low and cover to maintain a simmer. Simmer for 15 minutes.

3 Braise remaining celery to soften: While the soup is simmering, prepare the extra celery that will be added later to the soup. In a separate small sauté pan, melt 1 tablespoon of butter on medium heat. Add 1 1/2 cups diced celery to the butter.

Ladle 1/2 cup of the simmering stock from the soup pot into the sauté pan. Simmer on low for 5 or 6 minutes to soften the celery. Set aside.

4 Purée soup: Remove the soup pot from heat, let cool slightly. Remove and discard the bay leaves. Working in batches, purée the soup in a blender, filling the blender no more than a third full at a time (keep your hand on the lid so the hot liquid doesn’t explode). Return the puréed soup to the pot.

5 Stir in the cream and the braised diced celery.

Taste for salt and add more if needed. Sprinkle with freshly ground black pepper and chopped chives or parsley to serve.

Summer Fruit Truffle

1.5-ounce box sugar-free instant vanilla pudding

1-cup light whipped topping

2 cups low fat milk, for pudding

½ cup crushed pineapple (optional), drained

Fresh Blueberries, blackberries or strawberries

1 whole angel food cake, cut into small squares

Instructions

  1. Mix pudding according to direction on the box, using skim milk when following pudding package directions.
  2. Add whipped topping to the mixture and stir well. Fold in crushed pineapple. Stir well.
  3. Layer pudding, cake, and fruit.  Alternate leaving fruit on top. into a 2-quart glass casserole dish.  Refrigerate.

Watermelon Sorbet

1 small melon , cubed (use at least 1/2 melon)

3/4 cup water

1/2 tsp dry pectin

lime zest (3 limes)

2 Tbsp lime juice

1 cup sugar

1 bunch mint leaves, chopped

Icecream machine, chilled the churner


Combine water, pectin, lime zest, lime juice, and sugar and heat on the stove until melted.  Do not overcook.  Set aside.Add melon to the blender and beat on low speed, do not beat the seeds in.  Strain and save the juice only. Set aside. You should have about 2 cups pureed.


Take cooled sugar water and strained melon pulp (about 2 cups) and combine.  Add mint leaves to the blender and until minced.Remove from blender.  You should have about 3-4 cups of watermelon puree/sorbet mix.Pour sorbet mix  into the cold ice cream churn and churn for at least 30 minutes.  When it becomes solid, place in a storage container and place in freezer until it gets firm.


Serve a 1 oz scoop as a refreshing bite.

WATERMELON SALAD

INGREDIENTS

1/4 c. extra-virgin olive oil

2 tbsp. red wine vinegar

1/2 tsp. kosher salt

3 c. cubed seedless watermelon

1 c. medium cucumber, chopped

1 c. crumbled feta

1/2 c. red onion, thinly sliced

1/2 c. coarsely chopped mint

Flaky sea salt, for garnish (optional)

DIRECTIONS

  1. In a small bowl, whisk together olive oil, red wine vinegar, and salt. 
  2. In a large serving bowl, combine watermelon, cucumber, feta, red onion, and mint. Pour over dressing, tossing to combine.
  3. Garnish with more mint and flaky sea salt. 

Hebni/Fresh Stop - 1st Friday Facebook LIVE!!

Posted by Hebni Nutrition Consultants, Inc. on Friday, June 2, 2017

Hebni/Fresh Stop – 1st Friday Facebook LIVE!!

 

Hebni/Fresh Stop – 1st Friday Facebook LIVE!!

 

Join us for our Journey to the Future event on March 1, 2018 at the Orlando Science Center 6 PM - 9 PM. We look forward to seeing you. Tickets to the event can be purchased using the link below.https://www.eventbrite.com/e/hebni-nutrition-celebrate-the-journey-tickets-41716847213?aff=eac2

Posted by Hebni Nutrition Consultants, Inc. on Tuesday, January 30, 2018

Journey to the Future

 

Hebni Nutrition Consultants, Inc. is with Fabiola Demps Gaines.
about a month ago
Join us for our Journey to the Future event on March 1, 2018 at the Orlando Science Center 6 PM – 9 PM. We look forward to seeing you. Tickets to the event can be purchased using the link below.
https://www.eventbrite.com/e/hebni-nutrition-celebrate-the-journey-tickets-41716847213?aff=eac2