email this pageOur surperpowered plate includes red grapefruit, almonds, oats, Parmesan cheese, dried beans, carrots and curly kale.
Hot Brown
This main dish sandwich provides almost half of the calcium you need for the day.
Ingredients
Ingredients
2 tablespoons butter
2 tablespoons all-purpose flour
1 1/2 cups 2% low-fat milk, heated
1 egg yolk
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1/8 teaspoon kosher salt
Pinch coarse ground black pepper
4 slices white bread, toasted
8 ounces thinly sliced cooked turkey breast
Paprika
4 slices bacon, cooked
2 small tomatoes, cut in wedges
Instructions
2 tablespoons all-purpose flour
1 1/2 cups 2% low-fat milk, heated
1 egg yolk
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1/8 teaspoon kosher salt
Pinch coarse ground black pepper
4 slices white bread, toasted
8 ounces thinly sliced cooked turkey breast
Paprika
4 slices bacon, cooked
2 small tomatoes, cut in wedges
1. In a medium saucepan, melt butter over medium-low heat. Whisk in flour. Gradually stir in milk; cook and stir over medium heat until sauce thickens and comes to a boil. Turn to low heat, add egg yolk, 1/4 cup cheese, salt and pepper; cook and stir 2 minutes.
2. Heat broiler. Place 1 slice of toast on each of two ovenproof serving plates. Cut remaining bread diagonally in half and arrange 2 pieces on either size of each piece of toast. Cover with turkey and pour sauce over tops. Sprinkle with paprika and remaining 2 tablespoons cheese. Broil until speckled browned and bubbly. Cross 2 pieces of bacon on top of each sandwich and sprinkle with tomatoes. Serves 2.
By Jean Kressy,
Nutritional Information
2. Heat broiler. Place 1 slice of toast on each of two ovenproof serving plates. Cut remaining bread diagonally in half and arrange 2 pieces on either size of each piece of toast. Cover with turkey and pour sauce over tops. Sprinkle with paprika and remaining 2 tablespoons cheese. Broil until speckled browned and bubbly. Cross 2 pieces of bacon on top of each sandwich and sprinkle with tomatoes. Serves 2.
By Jean Kressy,
Per serving: 600 calories, 24g fat, 45g prot., 52g carbs., 3g fiber, 2220mg sodium.
Bean Soup
Add 4 cups raw kale, spinach or other leafy green to this fiber-rich soup just before serving for a dose of magnesium and vitamins A and C.
Ingredients
Ingredients
1 pound dried navy (pea) beans, rinsed and picked over
1 smoked ham hock (about 3/4 pound)
2 1/2 quarts water
1 tablespoon butter
1 small onion, chopped
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
Instructions
1 smoked ham hock (about 3/4 pound)
2 1/2 quarts water
1 tablespoon butter
1 small onion, chopped
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
1. Soak beans overnight in water.
2. Rinse and drain beans. Combine them in a large pot, ham hock and water. Cover and bring to a boil; reduce heat and simmer, partially covered, 1 1/2 hours or until beans are tender. Stir occasionally and add more water as necessary.
3. Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
4. In a medium skillet, melt butter. Add onion and sauté until lightly browned. Add onion, salt and pepper to soup and stir, pressing down with the back of a large spoon to break up some of the beans and thicken soup. Serves 6.
Recipe by Jean Kressy.
Nutritional Information
2. Rinse and drain beans. Combine them in a large pot, ham hock and water. Cover and bring to a boil; reduce heat and simmer, partially covered, 1 1/2 hours or until beans are tender. Stir occasionally and add more water as necessary.
3. Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
4. In a medium skillet, melt butter. Add onion and sauté until lightly browned. Add onion, salt and pepper to soup and stir, pressing down with the back of a large spoon to break up some of the beans and thicken soup. Serves 6.
Recipe by Jean Kressy.
Per serving: 340 calories, 7g fat, 23g prot., 48g carbs, 19g fiber, 420mg sodium.
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