| Ingredients |
| 1 cup uncooked bulgur |
2 tomatoes, finely diced |
| 2 tsp. dried mint |
3 Tb. olive oil |
| 2 cups boiling water |
1 bunch green onions, chopped |
| 1 cup chopped parsley |
1/2 cup lemon juice |
| 1 15 oz. can black beans,
drained |
Pepper to taste |
- Three to four hours before serving,
place bulgur in a large bowl.
- Pour boiling water over burger
and let soak 1 hour.
- Stir occasionally.
- Drain well in a fine strainer.
- Return burger to bowl and stir
in other ingredients.
- Chill for 2 hours.
- Makes 8 servings.
(Calories 170, Protein 6 g, Fat 5 g, Sodium 125 mg.)
| Ingredients |
| 1 pkg frozen spinach, cooked &
drained |
6 eggs, beaten |
| 2 cups shredded mozzarella |
1 medium onion, chopped |
| 1 tsp. olive oil |
1/2 tsp. oregano & basil |
| 2 cloves garlic, minced |
Dash cayenne powder |
| 1 cup 1% milk |
|
- Saute onion & garlic in
a non-stick pan with olive oil until golden.
- Set aside.
- Blend eggs, milk, cheese and
spices.
- Stir in vegetables.
- Pour in quiche pan and bake
in 350 degree oven for 1 hour or until top is golden.
- Enjoy hot or cold.
- Makes a great appetizer as well
as dinner!
- Serves 6.
(Calories 170, Protein 16 g, Fat 7 g, Sodium 225 mg.)
| Ingredients |
| 2 small pizza crusts |
4 plum tomatoes, chopped |
| 1 tsp. olive oil |
4 oz shredded mozzarella |
| 1 bunch green onions, chopped |
2 cloves garlic, minced |
| 1/2 cup white wine |
1/2 tsp. oregano & basil |
- Saute onions and garlic in a
non-stick pan with olive oil until soft.
- Add tomatoes, wine and spices.
- Cook over medium heat until
liquid is reduced by one half.
- Spread over crusts.
- Sprinkle cheese over pizzas
and bake in a 450 degree oven for ten minutes.
- Serves 2.
(Calories 375, Protein 20 g, Fat 10 g, Sodium 425 mg.)
Material © San
Franisco Spine Center. Used by permission
