Fiesta!

Celebrating Cinco de Mayo? Here is a healthy and delicious recipe you and your family can enjoy!

 ~Baja Fish Tacos~

Cilantro brings plenty of flavor to low-cal mahimahi in these festive fish tacos. Add a few chunks of avocado to get a creamy texture and heart-healthy fats. And the cabbage isn’t just filler—it offers plenty of Vitamin C. Be sure to squirt some lime juice on top for the ultimate tangy topping.

Prep time: 5 minutes
Cook time: 7 minutes.
~Ingredients~
3/4 pound mahi mahi or other firm white fish fillets
2 teaspoons fajita seasoning
2 cups presliced green cabbage (about 6 ounces)
1 tablespoon fresh lime juice
1/2 teaspoon salt
3 tablespoons chopped fresh cilantro
8 (6-inch) corn tortillas
2 1/2 tablespoons reduced-fat sour cream, divided (optional)
1/2 avocado, pitted and diced
Bottled salsa
Lime wedges
~Preparation~
1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.
2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they’re warm.
5. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
~Nutritional Information~
Calories per serving:                      235
Fat per serving:                               6g
Saturated fat per serving:                1g
Monounsaturated fat per serving:   3g
Polyunsaturated fat per serving:     1g
Protein per serving:                         20g
Carbohydrates per serving:             28g
Fiber per serving:                            6g
Cholesterol per serving:                 62mg
Iron per serving:                             2mg
Sodium per serving:                       507mg
Calcium per serving:                      75mg
Posted by: SSG
Sources: http://www.health.com/health/gallery/0,,20307243_3,00.html

Pecans in Oklahoma

The pecan crop in Oklahoma this year was amazing!  Despite the drought, 2013’s crop is expected to be the largest in four or five years.  Oklahoma is the fourth leading producer in total pecan production in the nation, and second only to Texas in native pecan production.  The price will be down a bit from last year, but they may be smaller in size.  The Oklahoma Pecan Growers Association has a list on their website of locations where you can find local pecans in your part of the state.

Nuts, including pecans, are recommended by the American Heart Association and the U. S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fats.  90% of the fats in pecans are unsaturated.  A ¼ cup serving has about 170 calories.  Pecans can be stored in the refrigerator for up to 9 months or frozen for up to two years.
I grew up in Tulsa with a large pecan tree in my backyard.  My family spent many winter evenings cracking and shelling pecans while watching our black and white TV.  My Mom used them in many recipes and I’m sharing one of those tasty dishes with you today.  If you are diabetic, this recipe is for you because it has no added sugar!  Enjoy! barbc
Spiced Pecans
Ingredients:
4 ½ cups pecan halves/pieces
1 Tbsp. Worchestershire Sauce
1 Tbsp. lemon juice
1 Tbsp. butter/margarine
¼ tsp. hot sauce or Tabasco
¼ tsp. garlic powder
¼ tsp. Mrs. Dash
Preparations:
1) Preheat oven to 300 degrees
2) Mix all ingredients, except pecans in a small dish
3) In a 7 x 9 or 8” round cake pan, melt 1 Tbsp. margarine/butter in preheated oven about 2 minutes.
4) In gallon zip top plastic bag, add pecans and spices. Mix well to coat pecans.
5) Pour pecans into pan.  Bake at 300 for 30 minutes, stirring every 10 minutes. 
6) Spread out on paper towels to cool.  Store in airtight container.