2600 Calorie Diet: How Many Servings of Grain
For the 2600 Calorie Diet, the daily recommendation equals nine ounces of grain per day. Different ethic groups bring different foods to the table - all of which can be at a healthy state; let's see what might appear on the Hispanic meal plate which count towards fulfilling grain needs for the body:
1/2 cup of any variety of cold whole grain cereal; let's power-up the nutritional values by adding fresh fruit, reduced fat cow juice and a serving of reduced sugar fruit juice to our meal, shall we?
1 whole grain corn tortilla; the corn tortilla can be either white or yellow in color because it depends upon which variety of cornmeal was used in preparing the tortilla. If yellow was used - then it will be yellow; and of course, white cornmeal produces the white tortilla shells.
1/2 cup of cooked Mexican rice. Whenever we have this variety of rice at our home, we add cooked lean meat or drained beans to the rice along with reduced fat shredded cheese. The black bean goes so well with this dish - and when we also add steamed corn tortillas to our meal, we can place the rice mixture into the shell and enjoy a poor man's taco. If you decide to use this as a meal, be sure to also add plenty of fresh vegetables to the taco such as chopped lettuce, onion, tomatoes, cilantro, pickled jalapeno pepper and any other peppers that you may fancy.
While packets of cornbread mix are handy and have the caloric and nutritional values tattooed right on the label - there is nothing quite as delicious as well as satisfying as preparing one's own. And it's so easy to do!
1 cup of all purpose flour
2 slightly beaten eggs, large or extra large size
1 cup of any variety of cornmeal - yellow, white or blue
2 Tablespoons of granulated sugar
1 Tablespoon of baking powder plus 1/4 teaspoon of salt
1 cup of reduced fat milk plus 1 teaspoon of white vinegar to sour
1/4 cup of canola oil, or your preferred vegetable oil
1/4 cup of chopped onion, 1/4 cup of bell pepper, 1/4 cup of drained pickled jalapeno peppers
1/2 cup of whole kernel corn, thoroughly drained
Sauté the onion and bell pepper in a small non-stick pan using cooking spray until tender, then allow the vegetables to fully cool as you are combining the rest of the ingredients for the batter. Add the corn and jalapeno to the vegetable mixture and allow these to rest with the onion and bell pepper.
Place the flour into a deep bowl along with the cornmeal; add the soured milk and stir into a thin batter. As a note, you can also opt for buttermilk that is reduced in fat rather than the soured milk - or you can simply use milk.
Add the remaining ingredients and stir - then lastly add the cooled vegetable mixture.
Pour the batter into a non-stick pan treated with cooking spray and bake in a preheated 425 degree oven until done - about thirty minutes.
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