High-Fiber Recipes: Arrabbiata Sauce | Submitted By: Ellen

1 teaspoon olive oil1 cup chopped onion4 cloves garlic, minced3/8 cup red wine1 tablespoon white sugar1 tablespoon chopped fresh basil1 teaspoon crushed red pepper flakes2 tablespoons tomato paste1 tablespoon lemon juice1/2 teaspoon Italian seasoning1/4 teaspoon ground black pepper2 (14.5 ounce) cans peeled and diced tomatoes2 tablespoons chopped fresh parsleyHeat oil in a large skillet or saucepan over medium heat. Saute onion and garlic in oil for 5 minutes. Stir in wine, sugar, basil, red pepper, tomato paste, lemon juice, Italian seasoning, black pepper and tomatoes; bring to a boil. Reduce heat to medium, and simmer uncovered about 15 minutes. Stir in parsley. Ladle over the hot cooked pasta of your choice. Amount Per Serving  Calories: 77 | Total Fat: 1g | Cholesterol: 0mg

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High-Fiber Recipes: Best Potatoes You'll Ever Taste | Submitted By: Xanthe

3 tablespoons mayonnaise2 cloves garlic, crushed1 teaspoon dried oreganosalt and pepper to taste5 potatoes, quarteredIn a small bowl, mix mayonnaise, garlic, oregano, salt , and pepper. Set aside. Bring a large pot of salted water to a boil. Add potatoes, and cook until almost done, about 10 minutes. Don't overcook otherwise the potatoes will break apart. Drain, and cool. Preheat an outdoor grill for high heat. Lightly grease a large piece of aluminum foil. Arrange potatoes in the prepared aluminum foil. Spoon the mayonnaise mixture over the potatoes. Place on the prepared grill, and cook until potatoes are tender and mayonnaise mixture is lightly browned, about 10 minutes. Amount Per Serving  Calories: 283 | Total Fat: 8.5g | Cholesterol: 4mg

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High-Fiber Recipes: Lentil Soup III | Submitted By: Molly

2 cups dry lentils2 quarts chicken broth1 onion, diced1/4 cup tomato paste2 cloves garlic, minced1 tablespoon ground cuminIn a large saucepan combine lentils, broth, onion, tomato paste, garlic and cumin. Bring to a boil, then reduce heat, cover and simmer until lentils are soft, 30 to 45 minutes. Serve with a squeeze of lemon. Amount Per Serving  Calories: 174 | Total Fat: 1.3g | Cholesterol: 6mg

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Like others, I made a few additions - a whole can of paste, sliced carrots, doubled garlic, doubled cumin, 3-4 pinches each of dried cilantro and curry powder. Didn't saute anything first, just threw it all in the pot. SOOOOOOOOOO GOOD. Thank you for this amazingly easy and healthy recipe! I'm going to make this all the time. (By the way, the additional tomato paste also adds more color to the soup so it's not as drab-looking, if you care about that sort of thing!) Was this review helpful? [ YES ]
26 users found this review helpful Like others, I made a few additions - a whole can of paste, sliced carrots, doubled garlic,... Taking hints from other reviews, I snazzed up the seasonings, and got a hit! When my teenagers will eat a hearty healthy soup like this one, and ask for seconds, we have success. I sauteed the onion, 4 cloves of garlic, and two bay leaves in olive oil, then added the rest of the ingredients, including two chicken bullion cubes, since I keep my homemade stock on the plain side. I salted and peppered throughout the cooking process, as needed, and even added a dash or two of garlic powder at the end. I think one must look at this as a soup that one must season to taste. We love it! I served it with Italian bread bowls, from this site; YUM! Was this review helpful? [ YES ]
9 users found this review helpful Taking hints from other reviews, I snazzed up the seasonings, and got a hit! When my...

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High-Fiber Recipes: Chicken Tortilla Soup IV | Submitted By: Taseia Armstrong

2 1/2 teaspoons vegetable oil6 (6 inch) corn tortillas, cut into 1/2 inch strips3 cups chicken broth1/2 teaspoon ground cumin1/2 teaspoon chili powder1/2 teaspoon dried oregano1 (15 ounce) can black beans, rinsed and drained1 (15 ounce) can whole kernel corn, drained2 skinless, boneless chicken breast halves, cut into bite size pieces1/2 cup salsa1/2 cup chopped fresh cilantroHeat 2 teaspoons of the oil in a large pot over medium heat. Add half of the tortilla strips, stirring often, until crisp. Drain on paper towels. Repeat with remaining 1/2 teaspoon of oil and remaining tortilla strips and set aside. Add the broth, cumin, chili powder and oregano to the pot. Raise heat to high and bring to a boil. Add the beans, corn, chicken and salsa. Reduce heat to low, stir and simmer for about 2 minutes, or until chicken is cooked through and no longer pink inside. Add the cilantro and half of the reserved tortilla strips. Ladle into individual bowls and garnish each bowl with some of the remaining strips. Amount Per Serving  Calories: 257 | Total Fat: 5.5g | Cholesterol: 20mg

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High-Fiber Recipes: Fiesta Grilled Chicken | Submitted By: IIJUAN12

Texas Bean Salsa:1 (15.5 ounce) can black beans, rinsed and drained1 (15.5 ounce) can black-eyed peas, rinsed and drained1 (15.5 ounce) can whole kernel corn, drained1 small red onion, chopped1/2 cup chopped green bell pepper1 (4.5 ounce) can diced green chilies, drained2 ripe tomatoes, diced and drained1 cup Italian-style salad dressing2 tablespoons chopped fresh cilantro2 cloves garlic, minced1/2 teaspoon garlic saltChicken:6 skinless, boneless chicken breast halves3 limes, juiced1/3 cup tequila3 teaspoons paprika2 teaspoons salt1 teaspoon pepper6 Romaine lettuce leaves6 sprigs cilantro leaves, for garnish (optional)6 lime wedges, for garnish (optional)To make the salsa, mix the black beans, black-eyed peas, corn, red onion, bell pepper, chiles, and tomatoes together in a bowl. Toss vegetables with the Italian dressing, cilantro, garlic, and garlic salt until evenly blended. Cover, and refrigerate 6 hours or overnight. Preheat a grill for medium-high heat. About 45 minutes before serving time, place the chicken breasts in a baking dish and drizzle with lime juice and tequila. Sprinkle evenly with paprika, salt, and pepper. Cover the dish, refrigerate, and allow to marinate 10 minutes. Remove chicken breasts from the marinade, and discard remaining marinade. Cook the chicken breasts on the preheated grill until the juices run clear and the meat is no longer pink, 10 to 12 minutes. To serve, place a lettuce leaf on each plate. Top with a chicken breast, and spoon Texas Bean Salsa over each, dividing evenly among servings. If desired, garnish with additional cilantro leaves and lime wedges. Amount Per Serving  Calories: 512 | Total Fat: 15.8g | Cholesterol: 67mg

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