DAILY SPECIALS RECIPES
YOGURT-LIME DRESSING III s m a ll b o w l
c o m b in e
l/ 2
c u p p la in lo w - f a t y o g u r t,
2
tablespoons lime juice,
1
tablespoon soy
sauce,
1
tablespoon chili powder, and
1
clove
minced garlic. Whisk in
lA
cup olive oil
until well combined. Or stir 1 tablespoon
chili powder into
1
cup bottled light
Ranch-style dressing.
EACH SERVING
409
cal,
21
gfat (
3
g sat. fat),
2
mg
chol,
896
mg sodium,
51
gcarbo,
14
gfiber,
13
g pro.
Daily Values:
355
% vit.A,
53
% vit. C,
17
% calcium,
17
% iron.
PUT A RAINBOW
ON THE PLATE
Asageneral rule,the more colors
on your plate the m ore fruits and
vegetablesyou’re getting—and
the more nutrients. Colorful foods
contain phytochemicals,
com pounds credited with health
benefits from boosting im m unity
to lowering cancer risk. Plan meals
with color in mind. Keep track of
the colors eaten throughout the
day and strive to get in as many
different ones as possible.
savoy cabbage?
High in vitamin C and fiber,
this cruciferous vegetable
(a group of vegetables that
may help protect against
certain types of cancers) is
believed to have originated
in the Savoy region of Italy. It
has mild, slightly sweet
flavor. Look for firm heads,
heavy for their size, with
crisp ruffled and veined
leaves that range from pale
to dark green. Store heads
up to one week, wrapped
and refrigerated.
CREAMY LEMON-DILL
TUNASALAD
This quick from -the-pantry salad has a good
supply o f protein, fiber, and vitam in C —and
requires no cooking.
S TAR TTO FIN ISH: 20 M IN .
i
re c ip e C r e a m y L e m o n -D ill D re s sin g ,
below
1
isto 19 -0 2 . can c a n n e llin i b e a n s
(w h ite k id n e y b e a n s ), rin se d an d
d ra in e d
1
12 -o z . can so lid w h ite tu n a (w a te r-
p a c k ), d ra in e d an d b ro ke n in ch u n k s
'/ 2
c u p h alve d re d o n io n s lic e s
V
2
c u p b o ttle d ro a ste d y e llo w o r red
sw e e t p e p p e rs , d ra in e d an d c h o p p e d
1
s ta lk c e le ry , slic e d
2
to 3 T b s p . c a p e rs , d ra in e d , o r 1/2 c u p
s tu ffe d g re e n o liv e s, slic e d (o p tio n a l)
V
2
5-0 Z. pkg. a ru g u la o r b a b y s p in a c h
2
la rg e to m a to e s , s lic e d
Prepare dressing. In bowl combine beans,
tuna, and
h a lf
the dressing. Stir in onions,
peppers, celery, and capers. Serve over
greens and tomato slices. Pass remaining
dressing.
MAKES 6SERVINGS.
CREAMY LEM O N -D ILL DRESSING
Combine
3/4
cup
mayonnaise
or salad dressing, 1 Tbsp.
Dijon-style
mustard,
1 Tbsp.
lemon juice,
1 Tbsp. snipped fresh or
lA
tsp. dried
dill,
1 Tbsp.
honey, lA
tsp.
salt,
and Vs tsp. pepper.
EACH SERVING343
cal,
23
gfat (
3
g sat.fat),
35
nig
chol, 686 mg sodium,
18
gcarbo,
5
gfiber,
2 0
gpro.
ADD A CAN
TO THE PLAN
Make it easier to get g o od -for-
you food to the table by stocking
the pantry with nutritious
choices from the canned goods
aisle. Turn fib er-loaded beans
and om ega-3- rich canned fish
into a quick salad. O r add extra
veggies to a meal with little
effort. Keep a stash of canned
and bottled foods that are low in
fat and high in flavor— pickles,
roasted sweet peppers, and
m arinated vegetables— to top
sandw iches, salads, and pasta.
HOWTO PUT NUTRITION
INFORMATION TO WORK
T h e num bers w e use are based on an average
o f the U SD A ’s daily goals fo r healthy adults.
N eeds will va ry depending on the am ount of
exercise yo u get, as well as yo u r height,
w eight, age, and sex. “ Even though it’s an
average, these goals are a great place to start
w hen w orking y o u r w ay to a healthy diet,”
says Laura M arzen,
Better Hom es and
Gardens
Test Kitchen dietitian.
Use th e nutrition analysis fro m each recipe
to keep track o f how yo u ’re doing, aim ing fo r
a balanced diet o ve r tim e and know ing som e
days will be over o r un der the guidelines.
DAILY DIETARY GUIDELINES
C a lo rie s
To tal fa t
S a tu ra te d fat
C h o le ste ro l
S o d iu m
C a rb o h yd ra te
D ie ta ry fib e r
P ro tein
2,000
65 gram s
20 g ram s
300 m illigram s
2,300 m illigram s
300 gram s
2 5 to 35 gram s
5 4 g ra m s
S O U R C E : U SD A D IETA R Y G U ID E LIN ES FO R A M ER IC A N S
V itam in s A and C , calciu m , and iron are listed
as percentages o f y o u r d aily values. T h e daily
values are goals set by th e U SDA.
H O W W E A N A L Y Z E : W h e n in g re d ie n t
ch o ice s are listed in re c ip e s, th e firs t o n e
listed is used fo r a n a lysis. O p tio n a l
in g re d ie n ts are o m itte d fro m a n alysis.
W h e n a range is listed fo r se rv in g s (su ch
as 6 to 8 se rv in g s), th e firs t n u m b e r is
used to ca lcu la te n u tritio n in fo rm a tio n and
d a ily va lu e s.
1 9 2 AUGUST 20 09 BETTER HOMES AND GARDENS
