Where did all the fiber go?

Highest Fiber Vegetables
Avocado
Beans
Broccoli*
Brussels sprouts*
Cabbage*
Carrot
Chick Peas/Garbanzo Beans
Eggplant
Greens -- collards, kale, turnip greens*
Lima beans
Mushrooms
Potato with skin
Pumpkin, canned
Peas -- black-eyed peas, green peas
Peppers
Rhubarb
Spinach*
Sweet Potatoes

Highest Fiber Fruits
Apples
Avocado
Bananas
Berries -- Blueberies, Blackberries, Raspberries, etc.
Dried Fruits -- Figs, Raisins, Apricots, Dates, etc.
Guava
Kiwi
Orange
Pears
Prunes

Twenty pages of wonderful nutritional instruction from the United States webpage: www.usa.gov

http://www.womenshealth.gov/pub/the-healthy-woman/nutrition.pdf

Fajita Burritos

Tonight it was a mix of veggies and sauce. Here is what I put together:

I placed a cake pan on a cookie sheet. In a cake pan I placed 4 chicken breasts (bone in)and 1/2 cup water and covered the pan tightly with foil. I placed it in the oven at 425 degrees for 45 minutes.

I took the pan out and placed it to the side.

I placed the following in a common bowl to be added later

cut 3 medium sized brown onion in sections

2 red sweet bell peppers in long strips
1 green bell pepper in long strips
1 carton sliced raw mushrooms


In a large cast iron skillet I turned the heat on high and allowed the skillet to get hot before putting anything in it.

I placed 1 can of RoTel tomatoes with cilantro and lime in the skillet

Next I added 1 small can of sweet diced green chilies

I let the liquid in these reduce.

To this I added 1/2 teaspoon garlic powder
1/8 teaspoon dry red pepper flakes
skant amount a seasoned black pepper
Stir thoroughly

Add to this 3/4 cup White Zinfindel wine

Stir thoroughly

As the wine bubbles and slightly reduces begin adding the vegetables from the common bowl

Take two of the chicken breasts and remove the meat from the bone and cut in cubes
Stir into the hot vegetable mixture on the stove. Stir until the onion begins to glisten

Turn into burrito sized flour tortillas
Add cheese and salsa if you like............I like 'em plain in the tortilla. My husband dresses 'em up with 1/4 cup jack cheese and green chile salsa........Either way these are really good.

Tortellini and Feta Salad

I hadn't made this salad for awhile so I whipped it up for dinner. It tastes light and good for those summer nights when you just don't want to heat up the house. Tonight I matched this salad with turkey italian sausage and a healthy serving of salad.

2 pkg dry Ronzini spinach tortellini
1 pkg of grape tomatoes (each tomato cut in half)
1 can of sliced black olives
1 pkg sliced fresh mushrooms, washed
1/2 cup fresh basil diced
1 pkg (6 oz) crumbled feta

Dressing:
Mix together

1/2 c olive oil
1 c rice vinegar
2 tsp garlic powder

Cook the tortellini until firm but still al dente. Rinse with cold water. Mix feta, basil, olives, mushrooms, & tomatoes. Add dressing and carefully stir pulling from the bottom to the top to thoroughly coat the salad. Refrigerate at least 30 minutes or more to let the flavors marry.