Hibbing Healthy Lifestyles Coalition - Recipe

NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb dry red beans
2 qt water
11/2 C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly.
In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender.
Stir. Mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes.
Remove bay leaves.
Serve with hot cooked brown rice, if desired.
Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Hibbing Healthy Lifestyles - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Yield: 6 servings--Serving Size: 3/4 cup
Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

MEDITERRANEAN BAKED FISH
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil,
crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg

Walkyerbunzoph May 2007

Hibbing Community Education and Fairview Community Health Outreach are once again sponsoring Walkyerbunzoph for the community. Form a team or walk as an individual to get in shape and have a chance to compete for prizes.

There is a $10.00 per person participant fee. All walkers will get a t-shirt which is available the first week in May. They are also eligible for drawings and prizes.

For details and registration packets, contact Community Education at the Hibbing High School, 262-0417.

Registration packets will also be available on Thursday, May 3rd at the 2nd Annual Fit City Event in Bennett Park from 3:30 until 6:00.