high fiber recipes

Spanish Omelet

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll.

Recipe Summary
Preparation time: 0 hour(s) 20 minute(s)
Number of servings: 4
Number of 5 A Day servings: 1

Ingredients

2 baked potatoes, diced
2 cups fat-free egg substitute
1 large tomato, seeded and diced
2 Tbsp minced fresh parsley
2 cloves garlic, minced
1 tsp olive oil
1 large onion, minced
2 tsp trans fat-free margarine

Directions

In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley and garlic in the oil until most of liquid has evaporated from the tomatoes. Transfer to a large bowl and stir in eggs.

Wipe out the frying pan then place it over medium-high heat and let stand for about 2 minutes. Add 1 tsp. margarine and swirl the pan to distribute. Add half of the egg mixture; lift and rotate pan so that the eggs are evenly distributed.

As the eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate. Cut into wedges.

Repeat with the remaining 1 tsp. margarine and egg mixture.

Nutrition Facts
Spanish Omelet
Serving size 1/4 recipe
--------------------------------------------------------------------------------
Amount Per Serving
Calories 210 Calories from Fat 30
--------------------------------------------------------------------------------
% Daily Value (DV)*
Total Fat 4g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 280mg 12%
Total Carbohydrate 29g 10%
Dietary Fiber 3g 12%
Sugars 6g
Protein 15g
--------------------------------------------------------------------------------
Vitamin A 20%
Vitamin C 40%
Calcium 6%
Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Carbohydrates: 1
Meat: 2
Fruit: 0
Vegetable: 1
Milk: 0
Fat: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

*****************************************************************************************

Gingered Beef with Broccoli and Stir-Fry Sauce

Recipe Summary
Preparation time: 0 hour(s) 30 minute(s)
Number of servings: 4
Number of 5 A Day servings: 1.5
Source: Wegmans

Ingredients

2 cups broccoli crowns (separate florets and slice stems 1/4-inch)
3/4 lb lean beef cut for stir fry
3 Tbsp water
1-1/2 Tbsp cornstarch
2 Tbsp vegetable oil
1 Tbsp unpeeled fresh ginger, minced
3/4 cup low sodium stir-fry sauce
1 red pepper, cut in 1-inch pieces
1/2 cup shiitake mushrooms, stemmed
1/2 cup snow peas, trimmed

Directions

Rinse broccoli. Microwave, covered on high for 3 minutes; drain. Place beef in a small bowl. Pour in water, 1 Tbsp at a time, working in with hands until water is absorbed into beef. Sprinkle cornstarch over beef and work in with hands to coat all pieces.

Heat nonstick wok or skillet on high. When hot, pour 1 Tbsp oil down sides of pan. Add ginger and beef; stir-fry just until beef browns.

Add sauce and toss to coat; remove beef from pan. Add remaining oil.
Add broccoli to pan along with peppers, mushrooms and snow peas. Stir-fry 2 min. Return beef with sauce to pan; toss to heat through, about 30 seconds.

Serve with steamed rice.

Nutrition Facts
Gingered Beef with Broccoli and Stir-Fry Sauce
Serving size 1/4 of recipe
--------------------------------------------------------------------------------
Amount Per Serving
Calories 330 Calories from Fat 100
--------------------------------------------------------------------------------
% Daily Value (DV)*
Total Fat 12g 18%
Saturated Fat 3g 15%
Cholesterol 50mg 17%
Sodium 440mg 18%
Total Carbohydrate 30g 10%
Dietary Fiber 6g 24%
Sugars 6g
Protein 26g
--------------------------------------------------------------------------------
Vitamin A 40%
Vitamin C 160%
Calcium 4%
Iron 70%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Carbohydrates: 1
Meat: 2
Fruit: 0
Vegetable: 4
Milk: 0
Fat: 1
Other: 0

Posted October 2004