Day 19 - May 2009 30 Day Self Challenge

19. Have A High Fiber Meal!

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Frozen Chocolate Bananas Prep: 5 min, plus freezing time.

• 4 large bananas, peeled and cut into 1 inch slices
• 3/4 cup light hot fudge topping

Freeze bananas. Dip in topping and place in freezer until topping is firm. Serve immediately.

Per serving: calories 376, fat 2.0g, 4% calories from fat, cholesterol 0mg, protein 4.2g, carbohydrates 92.9g, fiber 10.8g, sugar 75.5g, sodium 63mg, diet points 6.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 4.2, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 1.5, Very lean meat protein: 0.0




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Banana Date Nut Salad in Pastry Prep: 10 min, Cook: 10 min.

• 4 frozen puff pastry shells
• 2 bananas, peeled and cut into 1/2 inch slices
• 8 dates, pitted and chopped
• 1/4 cup chopped walnuts
• 1 tsp. lemon juice

Bake puff pastry shells according to package directions.

Combine bananas, dates and walnuts in a mixing bowl. Sprinkle with lemon juice and toss. Just before serving, spoon fruit mixture into baked puff pastry shells.

Per serving: calories 574, fat 23.2g, 34% calories from fat, cholesterol 0mg, protein 7.2g, carbohydrates 92.6g, fiber 13.1g, sugar 56.0g, sodium 119mg, diet points 11.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 4.5, Bread: 0.0, Lean meat: 0.0, Fat: 4.2, Sugar: 1.4, Very lean meat protein: 0.2



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Spicy Cuban Chicken Prep: 15 min, Cook: 15 min, plus refrigeration time.

• 2/3 cup nonfat Italian dressing
• 2 cloves garlic, crushed
• 1/4 tsp. ground red pepper
• 11 ounces boneless, skinless chicken breasts, cut into 1/4 inch-thick strips
• 2 tsp. olive oil
• 1-1/4 medium green bell peppers, chopped
• 3/4 medium onion, chopped
• 3/4 tsp. oregano
• 1/4 tsp. ground black pepper
• 1/4 tsp. ground cumin
• 3 cups cooked rice
• 1-1/4 lbs. canned black beans, drained and rinsed
• 1-1/4 lbs. canned, diced tomatoes
• 3/4 tsp. fresh cilantro, chopped

Combine dressing, garlic, and red pepper in a glass measure or medium glass bowl. Place chicken in large glass bowl, pour dressing over chicken, cover and refrigerate 30-60 minutes (or overnight). Remove chicken from marinade, drain well, discard marinade.

Heat oil in large skillet over medium-high heat until hot. Add chicken, cook 5-7 minutes, stirring until chicken is slightly brown, spooning off any excess liquid. Add bell peppers, onion, oregano, pepper, and cumin. Cook, stirring 4-5 minutes or until vegetables are tender. Add rice, black beans, and tomatoes. Cook 2-3 minutes more, or until thoroughly heated. Garnish with cilantro, serve immediately.

Courtesy American Dry Bean Board.

Per serving: calories 522, fat 6.5g, 11% calories from fat, cholesterol 66mg, protein 38.4g, carbohydrates 76.6g, fiber 13.1g, sugar 14.3g, sodium 596mg, diet points 8.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 3.9, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 3.0




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Fresh Fruit Salad Prep: 15 min.

• 2 large peaches, sliced
• 2 cups blueberries, picked over
• 2 firm bananas, peeled and sliced
• 1/2 lb. Bing cherries, halved and pitted
• 2 cups fresh strawberries, hulled and halved
• 1/4 cup sugar
• 1/4 cup Grand Marnier or other orange liqueur (optional)
• 2 cups plain or vanilla nonfat yogurt

Combine fruit with sugar and Grand Marnier in a large bowl. Toss and transfer to a serving bowl. Serve with yogurt.

Per serving: calories 336, fat 2.5g, 6% calories from fat, cholesterol 2mg, protein 10.8g, carbohydrates 76.3g, fiber 8.7g, sugar 65.2g, sodium 100mg, diet points 5.7.

Dietary Exchanges: Milk: 0.7, Vegetable: 0.0, Fruit: 3.6, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.8, Very lean meat protein: 0.0



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