VISN 2: Veterans' Wellness, 2015 calendar - New York/New Jersey VA Health Care Network
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New York/New Jersey VA Health Care Network

 

VISN 2: Veterans' Wellness, 2015 calendar


Recipes
Peppery Black Bean Tortilla Casserole Savory Vegetarian Stuffed Peppers Warming Winter Vegetable Stew
Peppery Black Bean Tortilla Casserole Savory Vegetarian Stuffed Peppers Warming Winter Vegetable Stew
INGREDIENTS
1 cup chopped bell pepper
1 cup chopped onion
1 can (15 -16-oz.) nosalt- added black beans, rinsed and drained
1 can (14½-oz.) diced tomatoes, undrained
½ cup salsa or picante sauce
Vegetable oil spray
8 6-inch corn tortillas
1 cup shred lite Mexican mixed cheese
1/8 tsp. crushed red pepper flakes
¼ cup snipped fresh cilantro

DIRECTIONS
Preheat the oven to 400 degrees. In a large bowl, stir together the bell pepper, onion, beans, undrained tomatoes and salsa. Spray 9-inch square pan with veg oil spray. Spoon 1 cup bell pepper mixture into the pan. Arrange 4 tortillas in the pan, Spoon half the remaining sauce over the tortillas. Top with ½ cup cheese. Repeat. Lightly spray a sheet of aluminum foil with veg oil spray. Cover the pan with foil, lightly sprayed side down, to prevent the cheese from sticking. Bake for 30 mins. Remove the foil. Bake for 5 mins more, until bubbly. Sprinkle with red pepper flakes and cilantro. Cut into 4 squares.
INGREDIENTS
4 red or green bell peppers
2 cups (1 pint) cherry tomatoes
1 medium onion
1 cup fresh basil leaves
3 garlic cloves
2 tsp. olive oil
¼ tsp. salt
¼ tsp. pepper


DIRECTIONS
Preheat oven to 425 degrees. Lightly oil a large shallow baking pan. Cut peppers in half lengthwise and remove seeds. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems. Halve cherry tomatoes and chop onion and basil. Finely chop garlic. In a bowl, toss tomatoes, onion, basil, garlic, olive oil, salt and pepper to taste. Spoon equal portions of mixture into peppers and roast in upper third of oven until peppers are tender, about 20 minutes.
INGREDIENTS
1 cup onions, cut into ½-inch wedges
1 sweet potato, 2 carrots
1 lb. banana squash, 1 cup parsnips
2 cloves garlic, 1 red bell pepper
2 cups low-sodium, lowfat vegetable broth
1 cup puréed tomato, 2 tbsp. lime juice
¼ tsp. cayenne
1 (10-oz.) package frozen peas
¼ tsp. salt, 1/8 tsp. black pepper
1 bunch cilantro sprigs, rinsed, or thinly sliced green onions

DIRECTIONS
Peel onions, cut into ½-inch-thick wedges. Peel sweet potato, carrots, squash and parsnips; cut into ¾-inch pieces. Peel, mince garlic. Cut bell pepper into ½-inch strips. Cook onions, sweet potato, carrots, squash, parsnips, garlic and 1 cup broth in covered pan 10 mins, stir occasionally. Add few tbsp of water if mixture sticks to pan. Add 1 more cup of broth, with bell pepper, tomato sauce, lime juice and cayenne. Return to boil, then reduce heat. Simmer covered til veggies are tender, about 12 to 15 mins. If stew sticks or gets thicker, add more broth. Add peas, stir til hot, about 2 mins. Add salt and pepper. Garnish with cilantro or onions
NUTRITION FACTS
Serves 6
Amount Per Serving Calories 150
Calories from Fat 10

% Daily Value*
Total Fat 2 g 2%
Saturated Fat 1 g       3%
Cholesterol 0 mg       0%
Sodium 390 mg       16%
Total Carbohydrate 31 g 10%
Dietary Fiber 7 g       28%
Sugars 8 g
Protein 7 g
Vitamin A       250%
Vitamin C       120%
Calcium       6%
Iron       10%

* Percent Daily Values are based on a 2,000-calorie diet.
NUTRITION FACTS
Serves 8
Amount Per Serving Calories 35
Calories from Fat 10

% Daily Value*
Total Fat 1.5 g       2%
Saturated Fat 0 g 0%
Cholesterol 0 mg       0%
Sodium 80 mg       3%
Total Carbohydrate 6 g       2%
Dietary Fiber 2 g       7%
Sugars 3 g
Protein 1 g
Vitamin A       15%
Vitamin C       90%
Calcium       2%
Iron       2%

* Percent Daily Values are based on a 2,000-calorie diet.
NUTRITION FACTS
Serves 4
Amount Per Serving Calories 360
Calories from Fat 80

% Daily Value*
Total Fat 9 g       14%
Saturated Fat 3 g 15%
Trans Fat 0 g
Cholesterol 20 mg       7%
Sodium 550 mg       23%
Total Carbohydrate 55 g       18%
Dietary Fiber 11 g       45%
Sugars 5 g
Protein 17 g
Vitamin A       20%
Vitamin C       35%
Calcium       30%
Iron       10%

* Percent Daily Values are based on a 2,000-calorie diet.

 

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