Tuna Lettuce Wraps

Ingredients 

  • 1 (6oz) canned light tuna, drained
  • 2  tbsp chopped onions
  • 1 tbsp light mayonnaise
  • salt
  • pepper
  • garlic powder
  • 3 large lettuce leaves, or your choice of green leaves (kale, collards, etc.), rinsed and patted dry
  • 2 tbsp shredded low-fat cheddar cheese

Directions

  • In a bowl mix tuna, mayonnaise, onion, salt, pepper, and garlic powder.
  • Place tuna mixture on lettuce leaves.
  • Sprinkle low-fat cheddar cheese over tuna.
  • Roll lettuce leaves into wraps.
  • Enjoy!

Watch our Hebni registered dietitian, Fabiola Gaines share this recipe on our Facebook live stream here.

Serves 3

Total time: 20 min

Tuna Ball

Ingredients

  • 2 (3  oz) cream cheese packages (could use 1/2 less fat package), softened
  • 1 (5 oz) canned tuna, drained
  • 3/4 cup chopped pecans (or preferred nuts)
  • 1/4 cup chopped onion
  • 2 oz of relish, drained
  • Salt
  • Pepper
  • Powdered garlic

Directions

  • In a bowl place cream cheese, onions, relish half of the pecans, tuna, salt, pepper, and powdered garlic. Mix ingredients together. Shape into a ball. Coat the ball with the remaining pecans.
  • Keep refrigerated until served.
  • Enjoy!

Watch our Hebni registered dietitian, Fabiola Gaines share this recipe on our Facebook live stream here.

Serves 20

Total Time: 25 min

Baked Spinach & Zucchini

Ingredients

  • 4 tablespoons of unsalted butter, melted.
  • Olive oil
  • 1 pound of a small zucchini, sliced in rounds
  • 1 tablespoon minced garlic
  • 10 ounces of frozen chopped spinach
  • 1 cup cooked brown rice
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon of ground nutmeg
  • 2 tablespoons of freshly squeezed lemon juice
  • Salt and black pepper
  • 4 large eggs
  • 3/4 cup of fat-free half-and-half creamer
  • 1/4 cup of fresh Italian Parmesan cheese, grated
  • 2 ounces of Gruyere cheese, grated

 

Directions

  1. Preheat oven to 350°F.
  2. Greased baking dish or cast iron pans with melted butter or cooking spray.
  3. Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat.
  4. Add zucchini and garlic, sauté for 1 to 2 minutes.
  5. Drain water from spinach and add to the pan with zucchini.
  6. Add rice, basil, parsley, nutmeg, lemon juice, 2 teaspoons of salt, 1 teaspoon of pepper, and toss.
  7. Transfer to baking dish or cast-iron pan.
  8. In a bowl whisk the four eggs, creamer, 2 tablespoons of melted butter, and do you want 4th cup of Parmesan cheese.
  9. Pour the mixture over the spinach and zucchini evenly.
  10.  Add some extra Parmesan cheese and Gruyere cheese on top.
  11. Take for about 20 to 30 minutes, until the knife inserted comes out clean.
  12. Serve and enjoy!

 

Serves 6

Total time: 45 minutes

HEBNI by Nature – April Event

Hebni Nutrition Consultants is excited to announce that it will be hosting the event, Hebni by Nature: A Farm to Table Experience in collaboration with Infinite Zion Farms. This outdoor event is to bring awareness to National Minority Health Month, which happens yearly in April, by providing various fun, engaging, and educational activities for participants to enjoy!

Some of the activities include an interactive garden tour of the south street location farm, Japanese fitness, like yoga & Tai chi, and a breakfast and smoothie demo utilizing the crops grown within the farm. Also, Hebni’s mobile farmers market, The Fresh Stop Bus, will be featured at this event.

To raise awareness for National Minority Health Month, this health promotion event for minorities living in Orange County will be on April 24th, 2021, from 8-11 AM at Infinite Zion Farms, located at 626 W. South Street, Orlando, FL 32805.

There is also volunteer opportunities for this wonderful event. For more information on how to volunteer please visit HERE. You can also register to volunteer on the link provided below.

For more information and to RSVP, please view the event flyer and visit HERE or you may also visit the link below.

bit.ly/Hebnibynature

 

Hebni Nutrition – One Pot Pasta

Ingredients

  • 3 tablespoons olive oil
  • 1 onion, thinly slice
  • 1 teaspoon ground turmeric
  • 16 ounce of linguine
  • 1- 15 oz can chicken peas, drained, rinsed
  • 1 -15 oz can red kidney beans, drained, rinsed
  • Kosher Salt
  • Ground Black Pepper
  • 5 ounces of baby spinach
  • ½ cup chopped fresh cilantro and tender stems
  • ½ cup chopped fresh mint

 

Directions

And a large high-side skillet, heat the olive oil over medium-high heat. Add the onion and cook, stirring often, until soft in and lightly caramelized,8- 10 minutes. Stir in the turmeric and cook until fragrant about 1 minute.

Pour in 5 ½ cups water, then add the linguine, drained chick peas, green beans and a heavy pinch of salt and pepper. Bring to a simmer and cook, stirring often until the pasta is al-dente liquid has reduced to a creamy sauce, for about 15 minutes.

Where in the spinach, cilantro, and mint and cook until wilted, for about two minutes. Remove from the heat. Taste and adjust seasoning with salt and pepper, stir, serve hot.

Level Up Spaghetti

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 small onion, chopped
  • 1 tsp dried oregano
  • 1 lb ground turkey
  • 1 cup of chicken broth
  • 1 cup of pureed tomatoes or canned tomatoes
  • 1/2 box of spaghetti
  • 4 large zucchinis

 

Procedure

  • Put a large pot of salted water to boil for the spaghetti noodles. Wait for water to boil and cook spaghetti to packet instructions.
  • Spiralize zucchini and set aside.
  • In a large skillet, heat oil and sauté onions until cooked. Then add garlic and cook for a few minutes.
  • Stir oregano and ground turkey. Continue to cook until turkey is done.
  • Add canned tomatoes and chicken broth. Cook for 5 to 10 minutes and season to taste.
  • Add spiralize zucchini and pasta to cooked sauce and mix until well combined.
  • Serve and top with Parmesan cheese (optional). Enjoy!

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

Butternut Squash Thai Curry

Ingredients

-2 cups of cut up butternut squash or other winter squash

-1-2 cups of kale or other greens (optional)

-1 can of coconut milk

-1 1/2 cup of water or chicken broth or vegetable broth

-3 tablespoons of red curry paste (more to make it spicier, less to make it milder)

-If using water add 1 tablespoons of miso paste or your favorite chicken bouillon

-1/2 cup of sliced green onions

-1/2 cup of cilantro chopped

Instructions
Saute butternut squash with a little olive oil over medium high heat until it starts to turn a little brown. If you are using greens or kale add them now and keep sauteing until wilted. Next, Add coconut milk and water/broth along with curry paste. If using miso or bouillon add it at this time. Add green onions and cilantro and bring everything to a boil, reduce the heat and simmer for 10 to 15 minutes until it comes together. 


Serve over brown rice and enjoy!