Nutritional information per serving:
Calories 66 (60%) • carb. 4g • pro. 3g • fat 5g • sat. fat 1g
• chol.0mg • sod. 298mg • calc. 93mg • fiber 3g
SPICY VEGETABLE WRAPS
Makes 4 wraps [2 cups (500 ml) filling]
2medium cucumbers, peeled, seeded and shredded 11⁄2 teaspoons (7 ml) kosher salt, divided
1⁄2 cup (125 ml) drained plain fat free yogurt*
1⁄2 cup (125 ml) fresh mint leaves, finely chopped
1⁄4 teaspoon (1 ml) freshly ground black pepper, divided
2teaspoons (10 ml) vegetable oil
11⁄4 cups (300 ml) thinly sliced red onion (about 1 medium)
1cup (250 ml) thinly sliced red pepper (about 1 large)
1cup (250 ml) thinly sliced yellow bell pepper (about 1 large)
1⁄2 cup (125 ml) shredded carrots
1tablespoon (15 ml) minced jalapeño pepper (or to taste)
49 or
Place shredded cucumber in a colander and toss with 1 teaspoon (5 ml) salt; let drain for 20 minutes. Rinse, squeeze out excess moisture and pat dry. Place in a small bowl, add yogurt, mint and 1⁄8 teaspoon (0.5 ml) freshly ground pepper. May be prepared ahead of time – refrigerate if not using immediately.
Preheat the Cuisinart™ Electric Wok to 325ºF (160°C). When hot drizzle 2 tea- spoons (10 ml) oil down the sides of the wok, and allow to reach the bottom.
3to 31⁄2 minutes or until peppers have wilted. Add carrots, jalapeño, remaining 1⁄2 teaspoon (2 ml) salt and 1⁄8 teaspoon (0.5 ml) pepper, stir. Add 2 tablespoons (30 ml) water,
To serve, place 1⁄4 of the vegetable mixture horizontally across the centre of each tortilla, leaving a
the wrap. Cut the wraps in half, diagonally and serve with more sauce on the side.
*To drain yogurt to thicken it, place 3⁄4 cup (175 ml) plain fat free yogurt in a yogurt strainer or a strainer lined with a coffee filter. Place over a bowl and allow the whey to drain from the yogurt for 1 hour or longer. The resulting yogurt will be thickened and more suitable for a dressing or spread. Discard the whey.
Nutritional information per serving:
Calories 256 (9% from fat) • carb. 48g • pro. 11g • fat 3g • sat. fat 0g •
chol.1mg • sod. 612mg • calc.197mg • fiber 5g
SWISS CHARD AND SUN-DRIED TOMATO STIR-FRY
Makes
1pound (500 g) red or green Swiss chard, washed and dried
1tablespoon (15 ml) vegetable oil, divided
3garlic cloves, peeled and sliced very thin
3green onions, thinly sliced
1⁄2 cup (125 ml)
1⁄2 teaspoon (2 ml) kosher salt
2tablespoons (30 ml) water
1⁄4 teaspoon (1 ml) freshly ground black pepper
Separate the chard stems from the leaves, remove and discard the bottom inch of the stems, cut the stems into
Preheat the Cuisinart™ Electric Wok to 325ºF (160°C), add 1⁄2 tablespoon (7 ml) oil and stir to coat. Add the garlic slices, stir until light brown, do not burn, remove from heat and drain on paper towels. Add remaining 1⁄2 tablespoon (7 ml) oil and the chard stems; stir fry for 11⁄2 minutes, add chard leaves, green onions, tomatoes, salt and pepper and 2 tablespoons (30 ml) water; stir and cover wok. Reduce heat to 200ºF (90°C) and steam for 5 minutes. Garnish with browned garlic chips on top.
Nutritional information per serving:
Calories 101 (39% from fat) • carb. 13g • pro. 4g • fat 5g • sat. fat 1g
• chol. 0mg • sod. 684mg • calc. 104mg • fiber 5g
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