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April 10, 2010
Eat More Plants
Three in 100 American adults call themselves vegetarians. Lower in saturated fat and cholesterol and higher in fiber, vitamins and minerals, plant-based diets are linked to a number of health benefits including a lower body weight, lower cholesterol and blood pressure levels and a reduced risk of heart disease, diabetes and cancer. According to the American Dietetic Association, appropriately planned vegetarian diets can be healthful and nutritionally adequate.
This is not necessarily a suggestion to cut out all meat cold-turkey, but rather to eat more plant foods and try going meat-free one or two days a week. This will provide ample nutrition benefits without forgoing all fish, poultry and beef.
It’s easy to sneak more fruits and vegetables into your favorite meat-based recipes to create vegetarian entrées. Instead of meat, build meals around protein-rich plant foods that are naturally low in fat like beans, grains and a variety of vegetables. Try pasta primavera, bean tacos, veggie pizza, mushroom burgers, vegetable lasagna or even a tofu-vegetable stir-fry. These changes will boost vegetable intake and cut saturated fat and cholesterol.
So take the opportunity to try some new dishes and develop new favorites for your family’s table. Here’s a super simple, no-fail recipe that will surely please even the most avid meat-lovers, not to mention save on your grocery bill.
Barbecue Portobello Quesadillas
1/2 cup prepared barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce, minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil, divided
5 medium portobello mushroom caps, gills removed, diced
1 medium onion, finely diced
4 8- to 10-inch whole-wheat tortillas
3/4 cup shredded Monterey Jack cheese
Directions:
Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine.
Spread 3 tablespoons cheese on half of each tortilla and top with about 1/2 cup of the filling.
Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Repeat with the quesadillas. Cut each quesadilla into wedges and serve.
Per serving: 311 calories; 13 g fat (5 g sat, 6 g mono); 19 mg cholesterol; 43 g carbohydrates; 11 g protein; 5 g fiber; 710 mg sodium; 771 mg potassium.
Recipe courtesy of EatingWell.com
Posted by Lisa at April 10, 2010 9:30 AM
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