By American Cancer Society
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Additional resources for The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living
7 grams of fat Stuffed Mushroom Caps 24 thin slices bread, crusts trimmed 24 medium fresh mushrooms 1 cup fine whole-wheat bread crumbs 1/4 cup fresh parsley, finely chopped 1 clove garlic, minced Salt and freshly ground pepper to taste 4 teaspoons corn oil margarine 2/3 cup part-skim mozzarella cheese, shredded Preheat oven to 300°. Flatten bread with a rolling pin and cut 24 rounds with a 1 1/2-inch cookie cutter. Press bread rounds into miniature muffin cups and bake for 20 to 25 minutes or until light brown.
Ladle soup into soup bowls. Garnish each serving with 1 rounded teaspoon yogurt or Mock Sour Cream. Makes 8 servings. Approx. per serving: 65 calories; 1 gram of fat Mock Sour Cream 1 cup low-fat cottage cheese 1/4 cup fat-free buttermilk 1/2 teaspoon (or more) fresh lemon juice Combine cottage cheese and buttermilk in a blender. Process until smooth. Stir in lemon juice to taste. Makes 1 cup. (4 to 8 servings) Approx. 2 grams of fat Black Bean Soup 1 pound dried black beans, rinsed 8 cups water 1 tablespoon corn oil or safflower oil 2 medium onions, chopped 1 green bell pepper, chopped 1 carrot, peeled and shredded 4 cloves garlic, minced 2 teaspoons fresh oregano or 1 teaspoon dried oregano 1/2 teaspoon cumin seed, crushed 1 teaspoon salt (optional) 1/2 teaspoon pepper 2 tablespoons fresh lemon juice 2 cups brown rice, cooked 1 cup low-fat plain yogurt Chopped green onions Place beans and water in a large saucepan and boil for 2 minutes over medium-high heat.
Approx. per serving: 98 calories; 2 grams of fat Split Pea and Barley Soup 6 cups chicken broth, either homemade or canned 1-1/2 cups dried split peas 1/2 medium onion, coarsely chopped 1 medium carrot, coarsely chopped 1 stalk celery, coarsely chopped 1 clove garlic, minced 1/2 cup pearl barley Salt and freshly ground white pepper to taste Place broth, split peas, onion, carrot, celery, and garlic into a 3-quart soup pot. Bring to a boil over medium-high heat, reduce heat, and simmer, uncovered, for 1 hour.