Posts: 697
5/2/09 9:08 A

Yum! Both of these recipes sounds yummy, and I love that they're low in sodium. That's one of the things I'm trying to watch, so I'll have to give these a try.

Posts: 36,204
4/10/09 9:56 A

No it's not but I think you will like it. I love okra I try not to eat it fried to much. It's great in vegetable soup.

Posts: 105
4/9/09 11:15 A

Thanks for that post. I enjoy Kale. Is okra like Kale? I don't think I have tried okra and it was called for in one of the recipes you posted I think.
Thank you.
Cathy

Posts: 36,204
4/8/09 11:30 A

Hey Cathy, Here is a article from spark people on Kale.

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1314

Posts: 105
4/8/09 11:20 A

Hello ... is OKRA like Kale ... or at least found in that part of the grocery store? --Cathy

Posts: 105
4/8/09 11:19 A

Hello ... is OKRA like Kale ... or at least found in that part of the grocery store? --Cathy

SparkPoints: (35,358)
Fitness Minutes: (9,943)
Posts: 1,368
4/7/09 12:12 P

My lunch for the day is going to be Clam chowder (98% fat free_ 1 servomg ritz crackers (5) and a grilled cheese and tomato sandwich made on lite whole wheat bread cup of soy milk to wash down the sandwich. If still hungry will add an apple.
The chicken sounds good might try that for dinner. Hope everyone is staying warm and cozy.

Pounds lost: 2.8

0 14.5 29 43.5

58

Posts: 36,204
4/7/09 10:33 A

This is what I'm cooking for lunch today and we will have it for supper tonight as well.

Italian Vegetable Bake
This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

1 can (28 oz) whole tomatoes
1 medium onion, sliced
½ lb fresh green beans, sliced
½ lb fresh okra, cut into ½-inch pieces, or ¾ cup or ½ 10-oz package frozen okra
¾ cup green pepper, finely chopped
2 Tbsp lemon juice
1 tsp fresh basil, chopped, or 1 tsp dried basil, crushed
1½ tsp fresh oregano leaves, chopped, or ½ tsp dried oregano, crushed
3 medium (7-inch-long) zucchini, cut into 1-inch cubes
1 medium eggplant, pared and cut into 1-inch cubes
2 Tbsp Parmesan cheese, grated

1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant, and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with Parmesan cheese just before serving.

Yield: 18 servings
Serving size: ½ cup

Each serving provides:
Calories: 27
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 86 mg
Fiber: 2 g
Protein: 2 g
Carbohydrate: 5 g
Potassium: 244 mg

Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
¾ tsp cayenne pepper
1/8 tsp black pepper
¼ tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1½ lb chicken (breasts and drumsticks), skinless

1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

Yield: 6 servings
Serving size: ½ breast or 2 small drumsticks

Each serving provides:
Calories: 176
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 81 mg
Sodium: 199 mg
Fiber: 1 g
Protein: 27 g
Carbohydrate: 7 g
Potassium: 392 mg