Recipes from The Cove at Sacramento State

Very Veggie Salad

2011-10-10T14:14:00.000-07:00

Get your five a day the right way!

Ingredients:

2.5 cups of romaine lettuce

1 cup of baby spinach

1/2 cup of grape tomatoes

1/2 cup of sliced apple

1/2 cup cucumbers sliced

1/4 cup of dried cranberries

Directions:

Cut romaine hearts both lengthwise and widthwise until lettuce is diced. Soak romaine lettuce and baby spinach in a bowl of ice water.

Slice an apple into small wedges measuring 1/2 cup. Slice the cucumber without peeling, measuring 1/2 cup. Measure 1/4 cup of dried cranberries. Add all fruits and vegetables together, and top the salad off with your favorite light vinaigrette dressing.

Calories: 208

Fat: 1 gram
Saturated fat: 0 grams

Carbohydrate: 51 grams

Protein: 4 grams

Sodium: 60 mg

* Calories do not include added dressings

Spaghetti Squash

2011-10-10T13:56:00.000-07:00

Ingredients:

Spaghetti Squash, halved lengthwise and seeded

2 tablespoons of olive oil

2 tablespoons of chopped fresh basil

1 clove of garlic, minced

1 ½ cups of chopped tomatoes

1.) Bake the Spaghetti Squash, cut sides down at 375F for about an hour. Just until you can pierce it easily without resistance with a knife.

2.) Meanwhile, heat oil in a skillet over medium heat. Add garlic and sauté for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.

3.) Using a fork, gently pull the strands of squash away from the peel and place the squash strands.

4.) Place squash in a medium bowl. Toss with the sautéed tomatoes, and basil. Serve warm and enjoy!

Serving size: 1 cup

Calories: 42 Fat Calories: 4

Total Fat 0g		0%
	Saturated Fat 0g	0%
Cholesterol 0mg		0%
Sodium 28mg		1%
Total Carbohydrates 10g		3%
	Dietary Fiber 2g
	Sugars 4g
Protein 1g

Vitamin A	3%	Vitamin C	9%
Calcium	3%	Iron	3%
Thiamin	4%	Riboflavin	2%
Niacin	6%	Pantothenic Acid	6%
Vitamin B6	8%	Potassium	5%
Phosphorus	2%	Magnesium	4%
Zinc	2%	Copper	3%

Barley Jambalaya

2011-10-10T11:50:00.001-07:00

Serves: 6 people

Ingredients:

1 cup barley

4 cups of water

2 whole bay leaves

2 medium celery stalks

1 green bell pepper

2 onions, chopped

2 gloves garlic, peeled

1 tbs. canola oil

28 ounces diced tomatoes, no salt added

1 can kidney beans, low sodium

1 teaspoon salt

.5 tsp. cayenne pepper

1.5 tsp dried oregano

1 teaspoon black pepper

Directions:

*Place barley in a colander and rinse under cold water. Bring water, barley and bay leaves to a boil in a medium sauce pan over high heat.

*Reduce heat to low, cover the saucepan and cook barley for about 45 minutes. Barley should be tender and most water should be absorbed, drain excess and set aside.

*Rinse vegetables and dice onions, celery, green pepper and mince garlic.

*Add oil to large soup pot or skillet and heat over medium heat. Add onions, celery, peppers and garlic to the soup pot. Mix well. Sauté 5 to 10 minutes, scraping off bottom periodically.

*Add tomatoes and kidney beans. Turn heat to high and bring to a boil.

*Add 4 spices and stir to combine.

*Cover, reduce heat, and simmer for 15 minutes.

*Add cooked barley to the vegetable mixture, stir to combine. Add more liquid if necessary. Cook for an additional 5 to 10 minutes to blend flavors. Remove bay leaves before serving.

Nutrition Facts:

220 cal.

Total fat 3.5 grams

Cholesterol 15 mg

Sodium 670 mg

Total carbohydrate 39 g

Protein 9 g