more high fiber recipes

Chick-chick Salad

Recipe Summary
Preparation time: 0 hour(s) 15 minute(s)
Number of servings: 4
Number of 5 A Day servings: 2
Source: California Dry Bean Advisory Board

Ingredients

3/4 cup, water
1/2 tsp, curry powder
2/3 cup, couscous
1 cup, cooked chicken breast, cubed (about 1/2 lb boneless, skinless)
1-1/2 cups, cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained
1/2 cup, chopped red cabbage
1/4 cup, celery, thinly sliced
1/4 cup plust 2 Tbsp fresh orange juice
1 tsp, grated orange rind
2 tsp, olive oil
1/4 tsp, pepper

Directions

In a medium saucepan, bring water, salt, and curry powder to a boil; stir in couscous.
Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken, garbanzos, cabbage, onions, and celery. Combine orange rind, orange juice, olive oil, and pepper in a small bowl; stir with a wire whisk until blended. Add to couscous mixture; toss well.
Serve immediately or chill.

Nutrition Facts
"Chick-Chick" Salad
Serving size 1/4 salad

Amount Per Serving
Calories 294 Calories from Fat 50

% Daily Value (DV)*
Total Fat 5g 8%
Saturated Fat 0g 0%
Cholesterol 30mg 10%
Sodium 400mg 25%
Total Carbohydrate 40g 13%
Dietary Fiber 5g 20%
Sugars 6g
Protein 22g

Vitamin A 6%
Vitamin C 30%
Calcium 6%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Carbohydrates: 2
Meat: 2
Fruit: 0
Vegetable: 0
Milk: 0
Fat: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

***************************************

Easy Taco Casserole

Recipe Summary
Preparation time: 0 hour(s) 30 minute(s)
Number of servings: 8
Number of 5 A Day servings: 2
Source: Colorado Department of Public Health

Ingredients

1 lb extra lean ground beef
1/2 tsp garlic powder
2 cups low sodium tortilla chips
3/4 cup grated fat free cheddar cheese
2 cups lettuce, shredded
1 can (16 oz) stewed tomatoes
1 tsp sugar
3/4 tsp dried oregano
1/2 tsp Worcestershire sauce
1/4 tsp pepper
1/2 tsp hot sauce
1 can (16oz) corn niblets, drained
1 cup green bell pepper, chopped
1 cup yellow bell pepper, chopped
1 cup onion, chopped

Directions

Cook ground beef until browned and drain. Stir in garlic powder.
Coarsely crush tortilla chips and place in bottom of ungreased 8" square pan.
Spoon hot meat over chips. Top with cheese. Bake at 350°F 10–12 minutes or until heated through. While casserole is baking, prepare taco sauce by stirring together all sauce ingredients.
Break up large tomato pieces. Sprinkle casserole with shredded lettuce;
pour on taco sauce and serve immediately.

Nutrition Facts
Easy Taco Casserole
Serving size 1/8 recipe

Amount Per Serving
Calories 350 Calories from Fat 110

% Daily Value (DV)*
Total Fat 12g 18%
Saturated Fat 4g 20%
Cholesterol 40mg 13%
Sodium 470mg 20%
Total Carbohydrate 40g 13%
Dietary Fiber 5g 20%
Sugars 8g
Protein 22g

Vitamin A 20%
Vitamin C 110%
Calcium 20%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Carbohydrates: 2
Meat: 3
Fruit: 0
Vegetable: 2
Milk: 0
Fat: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System. This site rounds exchanges up or down
to equal whole numbers. Therefore, partial exchanges are not included.