Low Calorie Sprout Recipes

International Sprout Growers Association

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Low Calorie Sprout Recipes

Tropical Beansprout Coleslaw

Preparation:

5 ounces BEANSPROUTS
1 cup cabbage, chopped
1/2 cup seedless grapes, cut in half
1/2 cup fresh pineapple, chopped
(or canned unsweetened crushed pineapple)

Dressing:
1/2 cup plain non-fat yogurt
1/4 cup reduced calorie mayonnaise
1 teaspoon mustard
1/2 teaspoon salt

Combine beansprouts, cabbage, grapes and pineapple in a large bowl. In a small bowl mix yogurt, mayonnaise, mustard and salt. Pour dressing over salad and toss lightly. Serve on salad greens.

Serves 4

Nutrition Per Serving: Calories 102; Protein 3.0 g; Carbohydrates 10.0g; Fat 5.8g; Saturated Fat 1.1g; Cholesterol 11.8g; Sodium 445.0 mg; Potassium 206.0 mg; Dietary Fiber 0.6g

Percent US RDA Per Serving: Protein 7%; Vitamin A 3%; Vitamin C 20%; Thiamine 5%; Riboflavin 8%; Niacin 2%; Calcium 9%; Iron 7%; Vitamin B6 4%; Vitamin B12 48%; Folacin 20%

Cottage Cheese, Fruit and Sprout Salad

Preparation:

1/2 cup low-fat cottage cheese
1/2 cup CRESS OR CLOVER SPROUTS, chopped
4 tablespoons fresh pineapple
(or canned crushed pineapple, drained)
4 tablespoons pear, diced or
substitute nectarine, mango or guava.
2 lettuce leaves

Mix cottage cheese and sprouts. Stir in pineapple and pear. Serve chilled on top of a lettuce leaf.

Serves 2

Nutrition Per Serving: Calories 78; Protein 6.5 g; Carbohydrates 7.5g; Fat 2.4g; Saturated Fat 1.5g; Cholesterol 0.0g; Sodium 205.0 mg; Potassium 103.0 mg; Dietary Fiber 0.6g

Percent US RDA Per Serving: Protein 15%; Vitamin A 3%; Vitamin C 7%; Thiamine 2%; Riboflavin 7%; Niacin 1%; Calcium 4%; Iron 3%; Vitamin B6 4%; Vitamin B12 15%; Folacin 5%

Quick and Easy Stir-Fry

Preparation:

2 tablespoons vegetable oil
1 clove garlic, minced
1 onion, sliced
1 stalk celery, sliced
1 cup mushrooms, sliced
12 ounces BEANSPROUTS
1/2 teaspoon fresh ginger, diced
1 teaspoon oyster sauce
2 teaspoons lite soy sauce

Prepare and set aside all ingredients. In a large skillet or wok, heat oil. Add garlic, onion and celery, and cook 1 minute, stirring continually. Add mushrooms and Beansprouts and continue cooking 1 minute more. Season with ginger, oyster sauce and soy sauce. Heat thoroughly and serve over rice or pasta.

Serves 2

Nutrition Per Serving: Calories 157; Protein 3.1 g; Carbohydrates 6.6g; Fat 7.2g; Saturated Fat 0.6g; Cholesterol 0.0g; Sodium 208.6 mg; Potassium 249.0 mg; Dietary Fiber 0.9g

Percent US RDA Per Serving: Protein 5%; Vitamin A 0%; Vitamin C 14%; Thiamin 4%; Riboflavin 4%; Niacin 10%; Calcium 2%; Iron 12%; Vitamin B6 6%; Vitamin B12 18%; Folacin 5%

Sunshine Pocket

Preparation:

1 head of cauliflower, steamed until soft
1/4 teaspoon dry mustard
1/2 lemon, juiced
1/2 teaspoon curry powder
1/2 teaspoon seasoned salt or powdered kelp
1/4 teaspoon ground cardamom
1/3 cup mayonnaise or substitute*
4 ounces ALFALFA SPROUTS
3 carrots, grated
2 tomatoes, sliced
2 large whole wheat pita breads

* See Eggless Egg Salad recipe below for mayonnaise substitute

Mash cauliflower in a bowl, add listed ingredients through mayonnaise and mix. Chill well. Spread mix in pita bread and add Alfalfa Sprouts, carrots and tomatoes.

Serves 4

Nutrition Per Serving: Calories 171; Protein 6.1 g; Carbohydrates 24.8g; Fat 26.0g; Saturated Fat 0.1g; Cholesterol 10.0g; Sodium 441.0 mg; Potassium 805.1 mg; Dietary Fiber 5.1g

Percent US RDA Per Serving: Protein 7%; Vitamin A 160%; Vitamin C 90%; Thiamin 19%; Riboflavin 26%; Niacin 11%; Calcium 6%; Iron 18%; Vitamin B6 17%; Vitamin B12 5%; Folacin 35%

Eggless Egg Salad

Preparation:

3/4 pound FIRM TOFU
3 scallions, (whites and greens) minced
1 medium carrot, coarsely-grated
1 stalk celery, finely-minced
1 small bell pepper, finely-minced
1/3 cup toasted sunflower seeds
freshly-ground pepper and lite tamari sauce to taste
1 cup ALFALFA or Flavored Sprouts
1 bag whole wheat pita bread

Cut the tofu into dice-sized bits. Add scallions, carrot, celery, pepper and seeds. Mix gently. Add the mayonnaise (below). Season to taste. Chill. Stuff Alfalfa Sprouts into pita bread, add salad and top with a mound of sprouts.

Serves 4

The Mayonnaise

1/4 pound SOFT TOFU
2 teaspoons Chinese sesame oil
2 tablespoons cider vinegar
1/2 teaspoon dry mustard
1/2 teaspoon salt
1/2 cup refined peanut or vegetable oil

Whip the first 5 ingredients in a blender or food processor. Keep the machine going, and gradually drizzle in the oil. When all oil is in you should have a nice, creamy, eggless mayonnaise to add to your eggless egg salad.

Nutrition Per Serving: Calories 94; Protein 4.7 g; Carbohydrates 10.9g; Fat 3.8g; Saturated Fat 0.5g; Cholesterol 0.0g; Sodium 62.5 mg; Potassium 103.8 mg; Dietary Fiber 0.7g

Percent US RDA Per Serving: Protein 8%; Vitamin A 15%; Vitamin C 14%; Thiamin 14%; Riboflavin 5%; Niacin 5%; Calcium 7%; Iron 14%; Vitamin B6 4%; Vitamin B12 0%; Folacin 13%

Mayonnaise

Nutrition Per Serving: Calories 67; Protein 0.5 g; Carbohydrates 0.3g; Fat 7.3g; Saturated Fat 1.2g; Cholesterol 0.0g; Sodium 69.5 mg; Potassium 4.5 mg; Dietary Fiber 0.0g

Percent US RDA Per Serving: Protein 1%; Vitamin A 0%; Vitamin C 0%; Thiamin 1%; Riboflavin 0%; Niacin 0%; Calcium 1%; Iron 1%; Vitamin B6 0%; Vitamin B12 0%; Folacin 0%

Fried Rice with Sprouts

Preparation:

2 tablespoons vegetable oil
1 onion, minced
1 clove garlic, minced
2 stalks celery, diced
1 cup mushrooms, diced
1 cup BEANSPROUTS, chopped
2 cups cooked rice
2 tablespoons lite soy sauce

Heat vegetable oil in a large skillet or wok. Add onion, garlic, celery and mushrooms. Stir-fry 5 minutes. Add the Beansprouts rice and soy sauce. Cook until rice is heated, and serve.

Serves 4

Nutrition Per Serving: Calories 121; Protein 2.5 g; Carbohydrates 20.4g; Fat 2.3g; Saturated Fat 0.6g; Cholesterol 0.0g; Sodium 105.8 mg; Potassium 109.2 mg; Dietary Fiber 0.4g

Percent US RDA Per Serving: Protein 4%; Vitamin A 0%; Vitamin C 3%; Thiamin 6%; Riboflavin 1%; Niacin 9%; Calcium 2%; Iron 7%; Vitamin B6 8%; Vitamin B12 0%; Folacin 5%

Sprouts Tabouleh

Preparation:

1 cup bulgur wheat *
1-1/2 cups boiling water
1-1/2 teaspoons salt
1/4 cup fresh lemon and/or lime juice
1/4 cup fresh olive oil
3 scallions, including greens, chopped
1 tablespoon fresh mint, chopped
OR 1/2 teaspoon dried (2 ml)
1 cup fresh parsley, chopped
4 ounces mixed munchy sprouts
such as lentils, peas, adzuki beans, etc.
1 cucumber, diced (optional)
1 tomato, peeled, seeded and diced (optional)

Combine bulgur, boiling water and salt in a bowl. Cover and let stand 30 minutes. Add all the other ingredients. Mix well. At this point the mixture will be watery. Refrigerate for at least 3 hours but overnight is best.

* Bulgur wheat is available
at health food stores

Serves 4

Nutrition Per Serving: Calories 175; Protein 2.1 g; Carbohydrates 11.4g; Fat 14.4g; Saturated Fat 1.8g; Cholesterol 0.0g; Sodium 867.3 mg; Potassium 324 mg; Dietary Fiber 0.7g

Percent US RDA Per Serving: Protein 6%; Vitamin A 6%; Vitamin C 26%; Thiamin 4%; Riboflavin 9%; Niacin 7%; Calcium 7%; Iron 9%; Vitamin B6 7%; Vitamin B12 5%; Folacin 10%

We welcome your comments and questions. Please send them at Barbara@jonathansorganic.com.

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