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Delicious dishes that benefit your bones
Chicken and Kale
4 split chicken breasts (skinless, boneless and cut into strips)
1 large onion OR 2 medium – diced
6 oz mushrooms
1 large bunch of kale (10-12 cups, washed and torn into pieces)
Sauté onions in a large pan or wok. Add kale and cook until wilted and partially cooked. Stir occasionally. Add chicken strips and mushrooms and cook until done.
Makes 4 servings – about ¾ cup cooked kale plus onions and chicken.
Calories 200; Fat 3.6 gm; Saturated fat .8 gm; Cholesterol 73 mg; Fiber 1.7 gm; Sodium 112 mg; Calcium 162 mg.
Click here to view a Spanish version of this recipe
Our thanks go to the BoneBuilders Program for sharing this recipe.
Chocolate Tofu Pie
2 (12.3 oz.) pkgs extra-firm silken tofu (calcium-fortified)
cup honey
3 teaspoons vanilla
cup cocoa powder
Premade pie crust or custard cups (reduced fat graham cracker crusts work well)
1. In a food processor or blender, whip tofu until smooth.
2. Heat honey in a microwave 90 seconds on medium-high setting. Add cocoa powder; stir until smooth. Add vanilla.
3. Blend tofu and chocolate mixture for 1 minute. Pour into premade pie shell or custard cups and chill for 1-2 hours. May be garnished with banana or strawberry slices. Makes 10 servings.
With standard frozen pie crust; baked:
Calories 253; Fat 10gm; Saturated fat 2.2 gm; Cholesterol .2 gm; Calcium 495 mg
Our thanks go to the BoneBuilders Program for sharing this recipe.
Strawberry Smoothies
2/3 cup of fresh strawberries
1/3 cup of bananas
1 cup of low fat strawberry banana yogurt
- 1 cup of strawberry juice concentrate
1. Fill blender ¼ full with ice,
2. Add fresh strawberries and bananas to 2/3 full
3. Top with 1 cup of strawberry banana low fat yogurt
4. Pour in ½ - 1 cup of strawberry juice concentrate and blend
Calories 77; Fat 4gm; Protein 17gm; Carbohydrates 175gm; Calcium 417mg
Our thanks go to Barbara Llewellyn Catering & Event Planning for sharing this recipe.
Fruit Ice-e
Calcium fortified orange juice
Guava juice
Fresh pineapple
1. Fill blender ¼ full with ice, then add pineapple chunks and orange juice
2. Fill just below the top with guava juice and blend
Calories 58gm; Fat 2gm; Protein 8gm, Carbohydrates 140 gm; Calcium 700 mg
Our thanks go to Barbara Llewellyn Catering & Event Planning for sharing this recipe.
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