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Apple Nachos

health@hadassah.org • hadassah.org/everybitecounts
HADASSAH THE WOMEN’S ZIONIST ORGANIZATION OF AMERICA, INC.
©2018 Hadassah, The Women’s Zionist Organization of America, Inc. Hadassah, the H logo and Hadassah the Power of Women Who Do are registered trademarks of Hadassah, The Women’s Zionist Organization of America, Inc.

Eggplant, Cheese and Tomato Bake

health@hadassah.org • hadassah.org/everybitecounts
HADASSAH THE WOMEN’S ZIONIST ORGANIZATION OF AMERICA, INC.
©2018 Hadassah, The Women’s Zionist Organization of America, Inc. Hadassah, the H logo and Hadassah the Power of Women Who Do are registered trademarks of Hadassah, The Women’s Zionist Organization of America, Inc.

APPLE NACHOS
Ingredients Recipe
Makes 6 Servings

• 1/3 cup dried, unsweetened cranberries • In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.
• Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a
or raisins large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon
• 1/4 cup sliced almonds (unsalted) juice over them to prevent browning.
• Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl,
• 2 Tbsp hulled, unsalted sunflower seeds
combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
• 3 red or green apples, cored and thinly • Use the spoon to drizzle half the peanut butter mixture over the plated apple slices;
sliced into about 12 pieces each sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with
remaining peanut butter and cranberry mixture. Serve.
• 1-2 tsp lemon juice
• 2 Tbsp water
• 1/4 cup reduced-fat, smooth peanut butter
Nutrients
• 1 Tbsp honey Calories ........................................167 Cholesterol .................................0 mg
Total Fat ......................................7.4 g Sodium..........................................66 mg
Saturated Fat ......................1.1 g Total Carbohydrate ................22 g
Trans Fat ................................0.0 g Dietary Fiber ........................4 g
Polyunsaturated Fat ........2.5 g Sugars .....................................15 g
Monounsaturated Fat .....3.4 g Protein...........................................4 g

EGGPLANT, CHEESE AND TOMATO BAKE
Ingredients Recipe
Makes 8 Servings

• 1 large sliced eggplant (about 17-20 slices) • Preheat oven to 375° F
• 1 medium thinly sliced onion (about 2 cups), • Arrange eggplant, onions and zucchini on a baking sheet, sprayed with cooking spray.
Lightly spray top of vegetables with cooking spray as well. Cover with aluminum foil. Bake
cut into bite-size pieces for 10 minutes covered and 10 minutes uncovered.
• 2 zucchini (about 2 cups), cut into • In a small saucepan, heat extra virgin olive oil over medium heat, sauté mushrooms and
bite-size pieces garlic with water and pepper, until mushrooms begin to soften, about 6 minutes. Add diced
tomatoes, tomato sauce and basil, reduce heat and simmer for 10 minutes.
• non-stick cooking spray
• Spread 1/2 tomato-mushroom mixture on bottom of a 9x13 baking dish coated with
• 2 tsp. extra virgin olive oil or canola oil cooking spray. Then layer half of the eggplant, zucchini and onion. Layer all of ricotta, and
• 3 cups mushrooms (sliced) sprinkle a layer of half the mozzarella. Repeat layers with another 1/2 of tomato-mushroom
mixture and the remaining eggplant, zucchini and onion. Add the remaining tomato
• 3 clove minced garlic or 3 tsp. fresh,
mixture, evenly sprinkle the remaining mozzarella and top with breadcrumbs. Bake for
minced garlic 30-45 minutes or until most of the liquid has disappeared and cheese begins to brown. Let
• 2 Tbsp. water cool for 10 minutes before cutting and serving.
• 1/4 tsp. black pepper
• 29 oz. canned, no salt added, diced
tomatoes
• 8 oz. canned, no salt added tomato sauce
• 3 Tbsp. fresh, chopped basil or
1 Tbsp. dried basil
• 3/4 cup part-skim, low-fat ricotta cheese
Nutrients Cholesterol....................................13 mg
• 1 cup low-moisture, part-skim mozzarella Calories............................................161 Sodium............................................138 mg
cheese (shredded) Total Fat..........................................5.5 g Total Carbohydrate..................20 g
Saturated Fat.........................2.5 g Dietary Fiber..........................5 g
• 1 cup whole-wheat bread crumbs
Polyunsaturated Fat..........0.5 g Sugars.........................................10 g
or 1 cup panko (Japanese breadcrumbs) Monounsaturated Fat.......2.0 g Protein..............................................9 g

White Bean and
Tomato Bruschetta Salad
health@hadassah.org • hadassah.org/everybitecounts
HADASSAH THE WOMEN’S ZIONIST ORGANIZATION OF AMERICA, INC.
©2018 Hadassah, The Women’s Zionist Organization of America, Inc. Hadassah, the H logo and Hadassah the Power of Women Who Do are registered trademarks of Hadassah, The Women’s Zionist Organization of America, Inc.

Teriyaki Salmon with Cauliflower Rice

health@hadassah.org • hadassah.org/everybitecounts
HADASSAH THE WOMEN’S ZIONIST ORGANIZATION OF AMERICA, INC.
©2018 Hadassah, The Women’s Zionist Organization of America, Inc. Hadassah, the H logo and Hadassah the Power of Women Who Do are registered trademarks of Hadassah, The Women’s Zionist Organization of America, Inc.

WHITE BEAN AND TOMATO BRUSCHETTA SALAD
Ingredients Recipe
Makes 2-4 Servings

• 2 small tomatoes (diced) or 16 oz. canned, • Combine all ingredients except salad greens and marinate 5-10 minutes.
• Toss with salad greens. Serve chilled.
no-salt-added, diced tomatoes
(drained, rinsed)
• 1 clove fresh, minced garlic or 1 tsp. jarred,
minced garlic
• 1 green onion (chopped, (green part only))
• 8 oz. canned, low-sodium white beans
(such as Cannellini beans), drained, rinsed
• 2 Tbsp. fresh basil (chopped)
or 1 tsp. dried basil
• 1 Tbsp. balsamic vinegar
Nutrients
• 2 tsp. extra virgin olive oil
Calories.........................................123 Cholesterol .................................4 mg
• 1/8 tsp. black pepper (to taste) Total Fat........................................4.5 g Sodium..........................................87 mg
• 1/4 cup low-moisture, part-skim, Saturated Fat........................1.0 g Total Carbohydrate ................15 g
shredded mozzarella Trans Fat ................................0.0 g Dietary Fiber ........................5 g
Polyunsaturated Fat ........0.5 g Sugars .....................................4 g
• 4 cups mixed greens or arugula Monounsaturated Fat .....2.0 g Protein ..........................................7 g

TERIYAKI SALMON WITH CAULIFLOWER RICE
Ingredients Recipe
Makes 4 Servings

• 2 Tbsp low-sodium soy sauce • In a heatproof 8-inch by 8-inch baking pan, add the marinade ingredients: soy sauce, water,
• 1 Tbsp water sherry, sesame oil, white vinegar, Splenda, garlic, and ginger. Use a fork to gently combine
ingredients. Add salmon fillets on their side. Cover with foil and marinate in the refrigerator
• 1 Tbsp. dry sherry or balsamic vinegar at least 1 hour and up to 24 hours.
• 1 Tbsp sesame oil • When ready to cook the salmon, remove the fish from the fridge and preheat oven to 450
degrees F.
• 1 teaspoon white vinegar
• Meanwhile, trim and discard the leaves from the cauliflower. Roughly chop the cauliflower
1• /2 teaspoon no-calorie sweetener florets and the peeled onion. Add to the bowl of a food processor in batches, pulsing until
(approx. 2 packets) the mixture resembles couscous. (The key to getting the correct consistency is to not
overload the food processor.) Transfer mixture to a medium bowl until all the cauliflower
• 1 teaspoon fresh minced garlic rice has been made.
(1 large clove) • Place the baking pan with the salmon in the preheated oven and bake until salmon is
• 1 teaspoon fresh, minced ginger almost fully cooked, about 10 to 12 minutes, depending on thickness. Increase the heat to
broil (or turn on broiler) and broil the salmon another 2 to 4 minutes to brown. Fish is done
(about a 2-inch piece) when easily flaked with a fork.
• 4 (6-ounce) wild salmon fillets, skin • Meanwhile, warm canola oil in a large nonstick pan over medium-high heat. Add cauliflower.
Season with salt and, stirring frequently, cook until cauliflower mixture is tender, about 5 to
removed
6 minutes. Remove from heat and stir in cilantro. Transfer cauliflower to a platter.
• 1 (2-pound) head cauliflower • Use a spatula to transfer the salmon fillets onto cauliflower. Pour teriyaki sauce from the
(roughly chopped) pan over the salmon. Garnish salmon with sesame seeds and scallions. Serve.
• 1/2 white onion, peeled and roughly
chopped Nutrients Cholesterol..................................79.5 mg
Sodium..........................................430 mg
• 1 teaspoon canola oil Potassium....................................0.0 mg
Calories.........................................311
• 1/8 teaspoon salt Total Fat........................................13.0 g Total Carbohydrate.................9.0 g
• 1 cup chopped, fresh cilantro leaves Saturated Fat........................2.1 g Dietary Fiber.........................2.9 g
Trans Fat.................................0.1 g Sugars .....................................4.4 g
• 1 teaspoon sesame seeds Added Sugars .....................0.0 g
Polyunsaturated Fat.........3.4 g
• 2 scallions (finely chopped) Monounsaturated Fat.......4.6 g Protein ..........................................38.2 g

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