Dr. Oz-Friendly Chopping Block Recipes: Salad/Potatoes, Rice/Bla - FOX 35 News Orlando

Dr. Oz-Friendly Chopping Block Recipes: Salad/Potatoes, Rice/Black Bean Salad, Blueberry/Peach Crisp

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The Chopping Block in Lincoln Square taught our Dr. Oz "You on a Diet" followers how to prepare a few healthy, delicious and easy recipes.

Look below for recipes for:

  • Mixed Green Salad and Crispy Potatoes
  • Brown Rice and Black Bean Salad
  • Blueberry Peach Skillet Crisp

Mixed Green Salad with Crispy Potatoes
Serves: 4
Hands on time: 15 minutes
Cooking time: 20 minutes

Crispy Potatoes:
2 large russet potatoes
2 tablespoons olive oil
1 teaspoon each salt and pepper, or 2 teaspoons of your favorite seasoning salt

1. Wash and poke several holes in potatoes with a knife. Microwave potatoes until tender, approximately 6-8 minutes
2. Dice potatoes in 1 1/2 inch cubes
3. Preheat non-stick skillet over medium high heat, add oil, potatoes and seasonings. Sauté until potatoes are crispy and brown.

Salad:
8 cups mixed greens
1 seedless cucumber, diced in 1 inch cubes
4 roma tomatoes, diced in 1 inch cubes
1 can garbanzo beans, drained and rinsed
2 tablespoons lemon juice
1 tablespoon olive oil

1. Toss mixed greens, cucumbers, tomatoes, crispy potatoes with olive oil and lemon

Nutrition Info (1 serving):
380 calories, 11g fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 510mg sodium, 62g carbohydrate, 10g fiber, 8g sugar, 12g protein, vitamin A 90%, vitamin C 40%, calcium 8%, iron 25%


Brown Rice and Black Bean Salad
Serves: 4
Hands on Time: 15 minutes
Start to Finish: 1:15 minutes

Brown Rice:
1 tablespoon grapeseed oil
1 small onion, diced small
1 small green pepper, diced small
2 garlic cloves, minced
1 tablespoon chili powder
1 cup short grain brown rice
2 cups water
1 can black beans, drained and rinsed
2 tablespoons cider vinegar
1 tablespoon tomato paste

1. Heat a 3 quart sauce pan or stock pot over medium heat, add oil, onions, pepper, garlic and sauté 3 minutes
2. Add chili powder and rice and sauté 1 more minute
3. Stir in water, beans, vinegar and tomato paste
4. Bring to a low simmer and cover until water has evaporated and rice is tender approximately 45 minutes

Salad:
8 cups baby romaine, or mixed greens
1 avocado diced
1 cup cherry tomatoes, diced
1/2 cup tomatillo salsa

1. Toss lettuce, avocado, tomatoes, salsa and 2 cups of the warm cooked rice and serve immediately.

 

Nutrition Info (1 serving):
390 calories, 13g fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 430mg sodium, 65g carbohydrate, 13g fiber, 7g sugar, 11g protein, vitamin A 70%, vitamin C 80%, calcium 10%, iron 20%


Blueberry Peach Skillet Crisp
Makes 8 servings

Skillet Crisp:
1 cup rolled oats
2 Tablespoons honey
2 Tablespoons sunflower seeds
1 teaspoon olive oil
1/4 teaspoon ground cinnamon
dash sea salt
cooking spray

Fruit Filling:
1 Tablespoon arrowroot
1 Tablespoon cold water
4 peaches, thinly sliced
2 cups blueberries

Honey Ginger Yogurt Sauce:
1 cup plain lowfat Greek yogurt
1 Tablespoon honey
1/2 teaspoon fresh grated ginger

1. Combine oats, honey, sunflower seeds, olive oil, cinnamon and salt. Toast mixture over medium heat in skillet misted with cooking spray for 8 minutes, stirring occasionally, until golden and crisp. (Note: You can use this as homemade granola, too). Remove from pan & set aside.
2. Mix arrowroot & water and toss with peach slices and blueberries. Sauté mixture in skillet misted with cooking spray over medium heat for 10 minutes until fruit is tender and juices thicken.
3. Stir together yogurt, honey and ginger until well combined.
4. Serve fruit filling with crisp topping and yogurt sauce.

Nutrition Info (1 serving):
150 calories, 2.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 29g carbohydrate, 3g fiber, 18g sugar, 6g protein, vitamin A 4%, vitamin C 15%, calcium 2%, iron 6%

 

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