Menu Suggestions
MAY 2009

Shrimp-and-Black Bean Nachos
Jicama Salad
Pork Tenderloin with Spicy Guava Glaze
Marinated Grilled Apples with Mint

Shrimp-and Black Bean Nachos
(Starter)

INGREDIENTS (Shrimp Salsa)

3/4 cup chopped fresh cilantro
1/2 cup diced red onion
2 tablespoons fresh lime juice
1 tablespoon minced seeded serrano chile
1 tablespoon extra-virgin olive oil
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon black pepper
3/4 pound medium shrimp, cooked, peeled, and chopped
2 cups diced tomato
1/2 cup diced peeled avocado

INGREDIENTS (Remaining)

1 cup drained canned black beans
1/2 teaspoon ground cumin
30 baked tortilla chips

DIRECTIONS

To prepare shrimp salsa, combine first 9 ingredients in a large bowl; toss well. Cover and refrigerate 30 minutes. Add tomato and avocado; stir well.

Place the beans and cumin in a food processor or blender, and process 30 seconds or until smooth. Spread each chip with 1 teaspoon black-bean mixture. Top with 1 tablespoon shrimp salsa. Serve immediately.

Calories: 83 (26% from fat). Fat: 2.4g (sat 0.4g, mono 1.4g, poly 0.4g). Protein: 5.4g. Carbohydrate: 10.7g. Fiber: 1.6g. Cholesterol: 26mg. Iron: 1.2mg. Sodium: 187mg. Calcium: 29mg.

SERVINGS: 15 (serving size: 2 nachos)

These are worthy of a special occasion.

Recipe from Cooking Light, MAY 1999.

Jicama Salad
(Salad/Side)

INGREDIENTS

4 oranges
2 cups (1/2-inch) julienne-cut peeled jicama
1 cucumber (about 1/2 pound), peeled, halved lengthwise, seeded, and thinly sliced
2 cups cubed peeled cantaloupe
1/2 cup vertically sliced red onion
1/4 cup chopped fresh cilantro
2 tablespoons chopped fresh mint
1/4 cup fresh lime juice
1/2 teaspoon salt
1/2 teaspoon hot chili powder

DIRECTIONS

Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 1/4 cup orange juice. Discard membranes.

Place the orange sections, jicama, and next 5 ingredients (jicama through mint) in a large bowl. Combine the reserved orange juice, fresh lime juice, salt, and chili powder. Pour juice mixture over jicama mixture, and toss gently. Cover and chill 2 hours.

Calories: 70 (4% from fat). Fat: 0.3g (sat 0.1g, mono 0.1g, poly 0.1g). Protein: 1.6g. Carbohydrate: 17g. Fiber: 4.2g. Cholesterol: 0.0mg. Iron: 0.6mg. Sodium: 156mg. Calcium: 45mg.

SERVINGS: 8 (serving size: 1 cup)

Recipe from Cooking Light, MAY 1999.

Pork Tenderloin with Spicy Guava Glaze
(Main Dish)

INGREDIENTS

2 tablespoons garlic powder
1 tablespoon chili powder
1 tablespoon paprika
2 teaspoons ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
3 (1-pound) pork tenderloins, trimmed
2 teaspoons salt
1/2 cup finely chopped onion
1/2 cup orange juice
1/3 cup water
1 tablespoon cider vinegar
6 ounces commercial guava paste
2 garlic cloves, minced
1 jalapeno pepper, minced
Cooking spray

DIRECTIONS

Prepare grill.

Combine first 6 ingredients in a small bowl. Sprinkle pork with 2 teaspoons salt, and rub pork with the garlic powder mixture.

Combine onion and remaining ingredients except cooking spray in a small saucepan over medium heat; bring to a boil. Cook 4 minutes or until guava paste dissolves, stirring constantly. Reduce heat, and simmer 4 minutes or until thickened, stirring occasionally. Remove from heat.

Place pork on grill rack coated with cooking spray; grill 20 minutes or until a thermometer registers 160 degrees (slightly pink), turning pork occasionally. Brush guava mixture over pork. Let stand 10 minutes before slicing into 1/2-inch-thick slices.

Calories: 195 (19% from fat). Fat: 4.1g (sat 1.4g, mono 1.8g, poly 0.4g). Protein: 24.4g. Carbohydrate: 14.2g. Fiber: 0.8g. Cholesterol: 74mg. Iron: 1.7mg. Sodium: 467mg. Calcium: 17mg.

SERVINGS: 12 (serving size: 3 ounces pork)

Recipe from Cooking Light, SEPTEMBER 2006.

Marinated Grilled Apples with Mint
(Side Dish)

INGREDIENTS

2/3 cup fresh orange juice
1 tablespoon chopped fresh mint
2 tablespoons honey
1 teaspoon vanilla extract
1/2 teaspoon ground ginger
1/4 teaspoon black pepper
3 Granny Smith apples, cored and each cut crosswise into 4 (1/2-inch) slices
Cooking spray

DIRECTIONS

Combine first 6 ingredients in a large zip-top plastic bag. Add apple slices; seal and marinate in refrigerator 1 to 2 hours, turning bag occasionally.

Prepare grill.

Remove apple from bag, reserving marinade. Place apple slices on grill rack coated with cooking spray; grill 3 minutes on each side, turning and basting frequently with reserved marinade. Arrange apple slices on a platter; drizzle with any remaining marinade.

Calories: 116 (4% from fat). Fat: 0.5g (sat 0.1g, mono 0.0g, poly 0.1g). Protein: 0.6g. Carbohydrate: 29.3g. Fiber: 3g. Cholesterol: 0.0mg. Iron: 0.4mg. Sodium: 1mg. Calcium:
14mg.

SERVINGS: 4 (serving size: 3 apple slices)

Serve these highly flavored apple rings as a side with pork (or chicken). For a dessert version, use Pink Lady apples, and serve with low-fat ice cream.

Recipe from Cooking Light, OCTOBER 2002.

| Home | About Us | Glucose Monitoring | Physician Support | Insurance Support | Ask the Educator | Pregnancy and the Pump | Kid Central | FAQ | News | Menus/Recipes | Pumps It Cares | Popular Links | Client Bill of Rights | Feedback | Contact Us |