Italy

Tag Archive | "healthful recipes"

H-E-B’s ‘My Texas Table’ Lightens Up Your Family Favorites


HEB My Texas Table coverLet’s face it, most of us could stand to lose an inch or two off our waist. We love our rich foods so much that we indulge in most anything that tickles our taste buds.

That’s where H-E-B’s latest cookbook, “My Texas Table: 100 Family Favorites Done Light” (H-E-B, $12.49), comes in handy. The cookbook features dozens of recipes, including French toast, Texas chili, a beefy Guisado and Ooey Gooey Red Velvet Butter Brownies, all remade by dietitians to have lower calories without featuring less flavor.

“Our goal with ‘My Texas Table’ is to inspire our customers to cook healthy at home by providing a guidebook tailored not just to our stores, but to their tastes. These are their recipes, their family favorites,” said Kate Rogers, vice president of communications and engagement at H-E-B. “As a culture, we have become too reliant on convenience food eaten outside the home. We need to get back to the basics of cooking and eating as a family, not just for our health but for our happiness.”

It’s a lofty goal, and one that the book addresses head on. The paperback volume begins with tips for cooking for healthfully, including oven baking and steaming instead of frying, before going to offer ideas on how to reduce sugar or increasing fiber in foods.

Asian Shrimp Stir-Fry

Asian Shrimp Stir-Fry

The recipes themselves are lighter versions of ideas submitted by both H-E-B employees and customers, each of whom is given credit, while a paragraph explains what was done to lighten it up or why it’s considered healthful. Consider this comment about the Pizza Margherita: “Pizza often gets relegated to the junk food category. Done right, however, it can be nutritious and tasty. Simply use whole wheat crust, low-fat cheese and lots of fresh basil to enjoy America’s favorite Italian pie guilt-free.”

But even the best intentions from the H-E-B dietitians, who compiled the book, can go somewhat awry, if you don’t pay close attention.

The recipe for the Asian Shrimp Stir-Fry suggests you should serve it over brown rice or buckwheat noodles. Yet the photo shows plenty of white pasta tossed with the shrimp, edamame and red peppers. Beware, that pasta is not included in the nutritional analysis and if you add it to the recipe, you could be adding 40 grams of carbohydrate to the dish, about double the daily allotment for many diabetics.

For the South Texas Oatmeal Cookies, margarine is used instead of butter, but there’s a continuing debate in the medical community over whether that’s a wise choice or not. The end result might mean fewer calories, but that’s not the only yardstick that a recipe’s healthfulness is measured by. Even Weight Watchers has changed its formula to include healthful fats from olive oil, nuts and avocado, among other items, and to restrict carb counts as much as watching calories.

Julie Meza's Guisado

Julie Meza’s Guisado

But that’s where you come into the picture. Recipes are only guidelines, after all. These will get you started, and the rest is up to you. When you’re making the Spicy Bean Burgers, you can wrap them in lettuce leaves instead of carb-heavy bread or leave out the pie crust on the Very Berry Pie with a Twist. Or you could cut the sugar in the Skinny Scones by using chopped nuts instead of dried cranberries, which are almost always coated in sugar.

Making such decisions will help you take greater control over your diet and will hopefully give you greater discipline about what you eat. “My Texas Table” is a good place to start.

“My Texas Table” is available at H-E-B stores. Customers can sign up for this year’s Ready, Set, Cook! challenge through May 26 to try a new healthful recipe each week and for a change to win prizes.

Posted in CookbooksComments Off on H-E-B’s ‘My Texas Table’ Lightens Up Your Family Favorites

Guisado Goes on the Table Quickly. And It’s Good for You, Too.


Julie Meza's Guisado

Julie Meza’s Guisado

Need a dinner recipe that goes to together and ends up on the table in less than a half hour?

That’s one great aspect of this Mexican American dish, featured in H-E-B’s “My Texas Table: 100 Family Favorites Done Light” (H-E-B, $12.49).

It comes from Julie Meza of Weslaco. Or, actually, it comes from her mother, “who threw some leftovers into a pot one day with delicious results,” the book says. “We tweaked Julie’s recipe a bit, substituting diced tomatoes and chiles for picante sauce and omitting smoked sausage to lighten the calorie load.”

If you want to avoid adding carbs to your meal, server this on lettuce leaves instead of tortillas.

Guisado

1 tablespoon canola oil
1 pound sirloin steak, cubed
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon kosher salt
1 teaspoon cumin
1/2 onion, diced
1 /2 green bell pepper, diced
1 tablespoon minced garlic
1 (15-ounce) can H-E-B Tomatoes with Green Chiles

Saute the beef with pepper, onion and garlic.

Saute the beef with pepper, onion and garlic.

Heat oil in a large skillet over medium-high heat. Season steak cubes with chili powder, garlic powder salt and cumin.

Add steak to hot skillet and cook until browned, stirring occasionally. Add onion, peppers and minced garlic, cooking until tender.

Pour tomatoes with chilies into pan and simmer 1 minute or until warmed throughout.

Approximate nutritional value per serving: 230 calories, 12 g fat, 3.5 g saturated fat, 55 mg cholesterol, 110 mg sodium, 8 g carbohydrates, 2 g dietary fiber, 4 g sugars, 21 g protein.

0.5 carbohydrate choice.

Makes 4 servings.

From Julie Meza, Weslaco/”My Texas Table: 100 Family Favorites Done Light”

Posted in RecipesComments Off on Guisado Goes on the Table Quickly. And It’s Good for You, Too.

Pizza Made Healthful by New H-E-B Cookbook


Pizza Margherita

Pizza Margherita

“Pizza often gets relegated to the junk food category,” says “My Texas Table: 100 Family Favorites Done Light” (H-E-B, $12.49). “Done right, however, it can be nutritious and tasty. Simply use whole wheat crust, low-fat cheese and lots of fresh basil to enjoy America’s favorite Italian pie guilt-free.”

We don’t need to add anything except: Buon appetito.

Pizza Margherita

1 H-E-B 100 Percent Whole-Wheat Pizza Crust
1 tablespoon H-E-B Olive Oil
1 cup H-E-B Marinara Sauce
12 large fresh basil leaves
1 cup sliced or shredded H-E-B Mozzarella Cheese

Preheat oven to 450 degrees. Brush pizza crust with olive oil.

Spread marinara sauce on crust. Place basil leaves evenly over sauce, then top with cheese.

Bake 7 to 10 minutes or until cheese is melted and crust is golden brown.

Approximate nutritional values per serving: 140 calories, 8 g fat, 3 g saturated fat, 15 mg cholesterol, 390 mg sodium, 13 g carbohydrate, 2 g dietary fiber, 2 g sugars, 7 g protein.

1 carbohydrate choice.

Makes 6 servings.

From Melissa Vela-Williamson, San Antonio/”My Texas Table: 100 Family Favorites Done Light”

Posted in Featured, RecipesComments Off on Pizza Made Healthful by New H-E-B Cookbook

South Texas Oatmeal Cookie Cuts Calories, Not Flavor


South Texas Oatmeal Cookies

South Texas Oatmeal Cookies

Desserts don’t have to leave you feeling guilty. These South Texas Oatmeal Cookies, as included in “My Texas Table: 100 Family Favorites Done Light” (H-E-B, $12.49), are healthful, but they taste great.

The recipe comes from Anna Herrera of Premont. “We pushed down the calorie count on Anna’s recipe by replacing the lard and butter with margarine and applesauce and using egg whites instead of whole eggs,” the book says. “Don’t worry, you won’t miss them.”

South Texas Oatmeal Cookie

Non-stick cooking spray
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
3/4 cup brown sugar
1/2 cup sugar
4 tablespoons margarine, at room temperature
3/4 cup H-E-B Applesauce
2 egg whites
2 tablespoons fat-free milk
2 teaspoons vanilla
3 cups H-E-B Old-Fashioned Rolled Oats
1 cup H-E-B Raisins

Preheat oven to 350 degrees. Spray cookie sheet with nonstick cooking spray.

In a medium bowl, combine flour, baking soda, cinnamon, salt and nutmeg. Mix well.

In a large bowl, beat sugars and margarine until well blended. Add applesauce, egg whites, milk and vanilla; beat well.

Slowly add flour mixture; mix well. Stir in oats and raisins; mix well.

Drop dough by rounded tablespoonfuls onto prepared cookie sheet. Bake 10 to 12 minutes or until edges are light golden brown.

Cool 1 minute on cookie sheets; remove to wire rack.

Approximate nutritional value per serving (1 cookie): 90 calories, 1.5 g fat, 0 cholesterol, 75 mg sodium, 18 g carbohydrates; 1g dietary fiber, 1o g sugar, 2 g protein.

1 carbohydrate choice.

Makes 3 1/2 dozen cookies.

From Anna Herrera, Premont/”My Texas Table: 100 Family Favorites Done Light”

Posted in RecipesComments Off on South Texas Oatmeal Cookie Cuts Calories, Not Flavor