Spice up supper with salsa

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Nutrition educator Jo Fagan adds whole-wheat pasta to her eggplant dish.

TRY THE SALSA on chicken or tofu, or on its own with baked tortilla chips for a snack. Make this recipe a meal with brown rice, whole grain bread or tortillas. Mix up some fresh fruit with low-fat yogurt for dessert.

 

FISH FILLETS WITH AVOCADO SALSA

2 ripe avocados, peeled and cut into small cubes

2 scallions (green onions), thinly sliced

1/2 cup chopped tomato

2 tablespoons fresh lime juice from 1 fresh lime or 2 tablespoons vinegar

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 pound haddock or other mild fish fillet, such as tilapia

Preheat the oven to 375 degrees. To make the salsa: In a bowl, gently combine the avocados, scallions, tomato, lime juice or vinegar, salt and black pepper. Set salsa aside while you cook the fish. Place fish fillets on a lightly greased baking pan, skin side down. Bake until fish is cooked through and flakes easily with a fork, about 10 to 15 minutes for thawed, 20 to 25 minutes for frozen. Do not overcook or fish will be dry.

Divide the fish into four portions and place on plates. Top with the avocado salsa and serve. Makes 4 servings. Make it a meal with a salad of lettuce, cucumbers and avocado. Slice up fresh pineapple and oranges for dessert.

 

TURKEY APPLE BREAKFAST SAUSAGE

1 pound ground turkey

1 medium apple, peeled, cored and coarsely grated

2 tablespoons chopped fresh parsley or 1 tablespoon dried

1-1/4 teaspoons salt

1-1/2 teaspoons black pepper

1-1/4 teaspoons ground nutmeg (optional)

1-1/4 teaspoons dried sage (optional)

1 large egg, lightly beaten

1-1/2 teaspoons olive or vegetable oil

In a bowl, combine turkey, apple, parsley, salt, black pepper, nutmeg, sage and egg. Using moist hands, form mixture into patties 2 inches in diameter, about a dozen total.

Heat a large skillet over medium heat. Add oil and swirl pan to coat the bottom. Add patties and cook, turning once, until browned and cooked through, about 3 minutes per side. If your skillet is not large enough to hold all the patties in a single layer, cook them in batches.

Transfer to a plate as they finish cooking and cover with foil to keep warm. Makes 6 servings of 2 patties each.

 

EASY CHEESY STUFFED PEPPERS

1 teaspoon vegetable or olive oil

3 cups cooked rice, preferably brown rice

1 can (15 ounces) of black, kidney or pinto beans, rinsed and drained

1 cup prepared salsa

3/4 cup shredded low-fat cheddar cheese or crumbled white cheese

3 large bell peppers cut in half lengthwise, seeds removed

Preheat the oven to 375 degrees. Coat a shallow baking pan with the oil.

In a bowl, combine the cooked rice, beans, salsa and cheese. Stuff the pepper halves with the mixture. Arrange the stuffed peppers in the baking pan. Bake, uncovered, until top is lightly browned and the peppers are tender, about 30 minutes. Makes 6 servings.

Can be stored, cooked, in the refrigerator for no more than seven days. To freeze, transfer all the peppers to a covered storage container. To freeze individual portions, wrap in plastic wrap, then in foil. Store in the freezer up to two months.

Source: Health Promotion Council.

 

VEGETABLE FRIED RICE

1 pound white or brown rice, cooked according to package directions

2 tablespoons vegetable oil

1 medium eggplant, diced

1/2 bunch kale

1 white onion, diced

1 clove garlic, minced

1/2 pound green beans, diced

1 bell pepper, diced (optional)

1/2 bunch cilantro, picked and chopped

Soy sauce to taste

Rice vinegar or lime juice to taste

Chili flakes to taste

Toss the diced eggplant lightly with salt, set aside.

Heat oil in a large pan or skillet over medium-high heat. When oil begins to bubble, add diced onion. Cook until translucent, 1 to 2 minutes, stirring often.

Add garlic, bell pepper, chili flakes and mix well. While the mixture continues to cook, rinse eggplant and pat dry. Add eggplant, green beans, kale and any other vegetables you are using to the mix and sauté for 1 to 2 minutes, stirring often. Add the cooked rice and approximately 2 tablespoons of soy sauce and one tablespoon of rice vinegar. Continue to cook over high heat, stirring constantly, until no liquid remains in the pan and the vegetables are tender.

Add more soy sauce or vinegar if needed.

Remove from heat and mix in chopped cilantro. Serves 6.

Source: Greensgrow LIFE program.