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Healthy Recipes


 

Cookbook Cover

We hope you will enjoy these healthy recipes which are among our favorites.

Appetizers and Sides
Crab Salad             
Chili-Garlic Roasted Broccoli
Brussels Sprouts and Pecans
Curried Carrot Salad with Nonfat Yogurt
Roasted Butternut Squash with Herbs de Provence               

Soups
Italian White Bean and Escarole Soup
Baked Potato Soup              

Entrées
Quick Lasagna      
Black Bean Chili  
Chicken Brown Rice Primavera 
Shrimp and Asparagus Risotto
Pasticcio di Zucchini (Baked Zucchini Casserole) 
Hungarian Chicken Paprikash 

Desserts
Yogurt Pie 
Heart Healthy Honey Banana Bread 
Chocolate Pudding Cake  
 

 

Crab Salad
Diana Scanlan, R.N., APN-C, CDE
Diabetes Educator

Ingredients:
1 pound cooked crabmeat (rinsed and drained)
½ bundle of asparagus
1 head romaine lettuce cut into bite sized pieces
½ cup Kalamata olives
½ cup low fat or fat free French dressing
1 Tbsp prepared horseradish or to taste
4 hard boiled eggs
12 cherry tomatoes cut in half

Directions:
1. Wash vegetables and dry. Put asparagus into a medium saucepan, cover with cold water, bring to boil.  Reduce heat to a low simmer and cook for 1 to 2 minutes longer until slightly tender and bright green in color. Rinse under cold water and set aside.
2. Mix the French dressing with the horseradish and set aside.
3. Divide romaine lettuce equally onto four dinner plates or 8 salad size plates if using for an appetizer. Divide the crab meat into equal portions and place in the middle of the lettuce. Quarter the hard boiled eggs and place decoratively around the greens. Divide the olives, cherry tomatoes and asparagus equally and place on the greens.

Serve with the French dressing and horseradish mixture.
Salt and pepper to taste.

Serves: 8

Nutrition Facts:
Calories: 236
Protein: 15.2g
Fat: 12 g
Saturated Fat: 2g
Fiber: 2g
Sodium: 542mg
Carbohydrate: 17g

 

Chili-Garlic Roasted Broccoli
Elizabeth Tursi, R.N., B.S.N.
Diabetes Educator 

Ingredients:
1/8 cup extra virgin olive oil
5 to 6 cloves garlic, finely chopped
1/2 Tbsp. chili powder
1 Tbsp. grill seasoning blend (recommend: Montreal Steak Seasoning by  McCormick)
1 large head broccoli, cut into thin, long spears 

Directions:
1. Preheat oven to 425 degrees F.
2. Place extra-virgin olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. 
Toss to coat broccoli evenly.
3. Transfer to a large non-stick baking sheet.  Roast the broccoli until ends are crisp and brown and stalks are tender, 17 to 20 minutes.

Serves: 4

Nutrition Facts:
Calories: 127
Protein: 1g
Fat: 6.5g
Saturated Fat: 1g
Fiber: 4g
Sodium: 100mg
Carbohydrate: 5g

 

Brussels Sprouts with Pecans
Carolyn Swithers, R.N., B.S.N., CDE
Director of the Center for Nutrition and Diabetes Management

Ingredients:
2 tsp. butter
1 cup chopped onion
4 garlic cloves, thinly sliced
8 cups thinly sliced Brussels sprouts (about 1 ½ lbs)
½ cup low sodium vegetable broth
1 ½ Tbsp. sugar
½ tsp. salt
8 tsp. coarsely chopped pecans, toasted

Directions:
Melt butter in a large nonstick skillet over med-high heat.  Add onions and garlic, sauté 4 minutes or until lightly browned. 
Stir in Brussels sprouts; sauté 2 minutes.  (I usually sauté a little longer).
Add broth and sugar; cook 5 minutes or until liquid almost evaporates, stirring frequently.  Stir in salt.  Sprinkle with pecans. 

Serves: 8

Nutrition Facts:
Calories: 82
Protein: 3.6g
Fat: 3g
Saturated Fat: 3g
Fiber: 3.9g
Sodium: 140mg
Carbohydrate: 12.6 g

 

Curried Carrot Salad with Nonfat Yogurt
Marc Sandberg, MD, FACP, CDE
Medical Director

Ingredients:
¾ cup plain nonfat yogurt
1 large green onion, chopped
2 Tbsp chopped fresh mint
1 ½ tsp. fresh lemon juice
¾ to 1 tsp. curry powder
1 pound carrots, peeled, coarsely grated
¼ cup dried currants 

Directions:
1. Whisk first five ingredients in a large bowl. 
2. Add carrots and currants; toss to coat. 
3. Season to taste with salt and pepper.

Serves: 4-6

Nutrition Facts:
Calories: 100
Protein: 3.5 g
Fat: 0 g
Saturated Fat: 0 g
Fiber: 3.5 g
Sodium: 114mg
Carbohydrate: 20 g

 

Roasted Butternut Squash with Herbs de Provence
Mary Whitlock, R.N., C., B.S.N., CDE
Diabetes Educator

Ingredients:
6 cups (1 ½ inch) cubed peeled butternut squash (about 2 ½ lbs)
1 Tbsp. olive oil
1 ½ tsp. dried herbs de Provence (available in most supermarket spice sections)
½ tsp. salt
½ tsp. freshly ground black pepper
2 medium onions (Vidalias work well), each cut into 8-12 wedges (about ¾ pound)
Cooking spray

Directions:
1. Preheat oven to 425 degrees.
2. Place everything in a shallow roasting pan that has been coated with cooking spray, toss well.  Bake at 425 for 30 minutes or until tender and lightly browned, stirring occasionally.  

Serves: 4 (1 cup size)

Nutrition Facts:
Calories: 125
Protein: 3.5g
Fat: 4g
Saturated Fat: 0.5g
Fiber: 4g
Sodium: 207mg
Carbohydrates: 22.5g

 

Italian White Bean and Escarole Soup
Paula Hazard, R.D., B.S.
Community Nutritionist

Ingredients:
1 Tbsp. olive oil
1 small onion, chopped
1 small celery stalk, chopped
2 garlic cloves, pushed through a press
2 cans (14.5 oz. each) low sodium vegetable broth
1 can (16 to 19 oz.) cannellini beans, rinsed and drained
¼ tsp. crushed red-pepper flakes
1 head escarole, about 1 lb.
¼ cup grated Parmesan cheese or Parmesan shavings 

Directions:
1. Heat oil in large saucepot over medium-high heat.  Add onion and celery and cook 3 minutes, until softened.  Stir in garlic and cook 1 minute more.  Add broth, beans, and red pepper; increase heat to high and bring to a boil.
2. Reduce heat to low and simmer, covered, 10 minutes.  Transfer ½ cup beans to a small bowl; mash with a fork and return to soup.
3. While soup is cooking, rinse escarole under running water and pat dry.  Tear into small pieces.  Add to soup and cook 10 minutes more, stirring occasionally.  Ladle into bowls and sprinkle with cheese.

 Note: To shave Parmesan or other hard cheeses, hold over a plate and run a  vegetable peeler along side of wedge.

Serves:

Nutrition Facts:
Calories: 122
Protein: 7g
Fat: 4g
Saturated Fat: 1g
Fiber: 4g
Sodium: 380mg
Carbohydrates: 15g

 

Baked Potato Soup
Kira Levy
Department Secretary

Ingredients:
6 slices bacon (low sodium)
2/3 cups Smart Balance 67% Buttery Spread
2/3 cup all-purpose flour
7 cups low fat milk
4 large baked potatoes (peeled and cubed)
4 green onions (chopped)
1 ¼ cups shredded cheddar cheese (low fat)
1 cup reduced fat sour cream

Directions:
1. Place bacon in large, deep skillet.  Cook over medium heat until browned.  Drain, crumble, and set aside.
2. In a stock pot or Dutch oven, melt the Smart Balance over medium heat.  Whisk in flour until smooth.  Gradually stir in milk, whisking constantly until thickened.  Stir in potatoes and onions.  Bring to a boil, stirring frequently.
3. Reduce heat, and simmer 10 minutes.  Mix in bacon, cheese and sour cream.  Continue cooking, stirring frequently, until cheese is melted.  Add salt and pepper to taste.

Serves:

Nutrition Facts:
Calories: 461
Protein: 28g
Fat: 19g
Saturated Fat: 9g
Fiber: 5g
Sodium: 465mg
Carbohydrate: 52g

*To decrease calories, fat and sodium even more you can use less bacon and less cheddar cheese.  Enjoy!

 

Quick Lasagna
Patricia Frisco, R.N., B.S.N., CDE
Diabetes Educator

Ingredients:
4 cups al dente cooked noodles tossed with tomato sauce or left over macaroni/sauce.
1 lb ground turkey or lean beef, seasoned to taste, cook & pour off fat
Cheese mixture:
1 lb part skim ricotta cheese or small curd cottage cheese (low fat version), salt & pepper to taste, 1/4 cup egg substitute or 1 egg to bind ingredients (you can also add some shredded mozzarella here)
1/2 lb. part skim, reduced or non-fat mozzarella cheese
32 oz seasoned tomato or spaghetti sauce (low sodium) or amount to your liking

Directions:
1. Cover bottom of casserole dish with sauce, put 1 thin of layer noodles,then layer the cooked ground meat mixture, then a layer of macaroni, a layer of the cheese mixture & a layer of macaroni. Continue layers until all ingredients are used.
2. Bake 30 minutes or until bubbly.  Add mozzarella on top in the last 10 minutes of baking to melt.

 Severs: 6

Nutrition Facts:
Calories: 425
Protein: 33 g
Fat: 18 g
Saturated Fat: 8 g
Fiber: 3 g
Sodium: 496mg
Carbohydrate: 34 g

 

Black Bean Chili  
Barbara Zehnder, R.N., B.S.N., CDE
Diabetes Educator

Ingredients:
1 quart dried black beans (sorted and rinsed)
1 medium onion (finely chopped)
2 Tbsp. garlic (freshly minced)
3 Tbsp. chili powder
2 tsp. oregano dried (or tablespoons fresh)
2 tsp. cumin powder
½ tsp. cayenne pepper
½ Tbsp. freshly ground pepper
1 pepper (1 small or ½ large, finely chopped)
1/3 bunch celery (finely chopped)
½ onion small or ¼ large (minced)
1 cup carrots (shredded)
2 cans crushed tomatoes (28 oz)
2/3 cup bulgur wheat
1 cup cheddar cheese (shredded)

Directions:
1. Soak beans overnight for at least 6 hours or boil beans for 2 minutes in water to cover and set aside to soak for 2 hours.
2. Drain and rinse beans.
3. In large pot, add beans, onion, garlic, and dry spices.
4. Add water to cover plus 1 1/2 inches.  Simmer, stir occasionally, until beans are tender, 1 hour or more.
5. If necessary, add water in small increments to avoid burning and maintain simmer.
6. As beans cook, sauté green pepper, celery and remaining onion in a small amount  of olive oil until translucent and celery is tender.
7. When beans are done and still very hot, combine all ingredients and blend well.
8. Allow to blend for at least 1 hour.

Serve hot or enjoy reheated later.  Top with shredded cheddar cheese.

Serves: 16

Nutrition Facts:
Calories: 125
Protein: 8 g
Fat: 3 g                                
Saturated Fat: 1.5 g                  
Fiber: 6 g
Sodium: 80mg
Carbohydrate: 17 g

 

Chicken Brown Rice Primavera
Beverley Manganelli, R.D., B.S., CDE
Manager, Community Nutrition

Ingredients:
1 Tbsp. olive oil or canola oil
¾ pound boneless skinless chicken breasts, cut into strips
2 cloves garlic, minced
1 ½ cups chicken broth (low sodium)
1 cup broccoli flowerets
½ red pepper
½ cup diagonally sliced carrots
½ cup sliced yellow squash
¼ tsp. black pepper
1 ½ cups instant brown rice, uncooked
¼ cup grated parmesan cheese

Directions:
1. Heat oil in large skillet on medium-high heat.  Add chicken and garlic; cook and stir until chicken is lightly browned.
2. Add broth, broccoli, red pepper, carrots, squash, and black pepper.  Bring to a boil.
3. Stir in rice.  Return to a boil.  Reduce heat to low; cover and simmer 5 minutes. 
4. Remove from heat.  Let stand 5 minutes.  Stir in cheese.

Serves: 4

Nutrition Facts:
Calories: 330
Protein: 31g
Fat: 9g
Saturated Fat: 3g
Fiber: 2g
Sodium: 356mg
Carbohydrate: 31g

 

Shrimp and Asparagus Risotto
Velta Soucie, R.D., B.S., CDE
Community Nutritionist

Ingredients:
1 Tbsp. butter
1 Tbsp. olive oil
1oz. pancetta, sliced (approx. 2 slices)
4 cups chicken broth (low sodium)
1 cup water
2 cloves garlic, chopped
1 cup onion, chopped
1 ½ cups dry Arborio rice
½ cup white wine
½ lb. asparagus, cut into 1 inch pieces
½ lb. shrimp, any size
½ cup parmesan cheese, grated
2 plum tomatoes, chopped
½ bunch of fresh basil, julienned

Directions:
In a sauce pan, bring both broth and water to a simmer.  Leave on low heat.
In a large sauté pan or pot sauté the pancetta until crispy.
Add garlic and onions and cook until translucent.  Add the rice and stir until completely coated.
Add the wine and cook until almost dry.
Add 1 cup of broth and cook until liquid is almost absorbed.  Continue doing this until half the liquid is added.  Then add asparagus.
When 1 cup of broth remains, add the shrimp.  Cook until shrimp is opaque.  At this point the shrimp and asparagus should be cooked and the rice al dente.
Add the last cup of broth, cheese, tomatoes and basil. 

Serves: 6

Nutrition Facts:
Calories: 377
Protein: 17.5g
Fat: 11g                    
Saturated Fat: 4g
Fiber: 2.7g
Sodium 387mg
Carbohydrate: 47g

 

Pasticcio di Zucchini (Baked Zucchini Casserole)
Alicia Dougherty, R.N., B.S.N., CDE
Diabetes Educator

Ingredients:
2 pounds young, firm zucchini
4 eggs or egg substitute (or ½ of each)
½ tsp. black pepper
1 ½ cups fine bread crumbs
¾ cup, grated parmigiano cheese or soy substitute or ½ of each
Handful of fresh basil leaves torn into small pieces (about 3 Tbsp.)
2 tsp. fresh thyme or 1 tsp. dried thyme
2 Tbsp. chopped fresh Italian parsley
Extra virgin olive oil for baking dish and for drizzling
1 pound skim milk mozzarella, sliced into small, thin pieces, or soy substitute, or ½ of each

Directions:
1. Pre-heat oven to 350.  Wash zucchini and trim off stems and navels.  Cut into very thin slices.  Beat the eggs lightly in a bowl.  Add pepper and set aside.  In a separate bowl stir together the bread crumbs, cheese, basil, thyme, and parsley.  Set aside.
2. Rub the bottom of a 11x14 baking dish with a little olive oil or cooking spray.  Place a layer of zucchini slices on the bottom.  Over that arrange a layer of mozzarella.  Sprinkle some of the bread crumb mixture over the top then drizzle lightly with olive oil.  Repeat layering until all the vegetables and mozzarella are used up, ending with a layer of mozzarella.
3. Pour the egg mixture evenly over the top.  Bake until the top is golden and the egg is set, about 45 minutes.  Cover with foil if it browns too quickly.  Remove from oven and allow settling for 10 minutes before cutting.  Serve warm, at room temperature, or cold, cut into squares.

Serves: 6

Nutrition Facts:
Calories: 289
Protein: 14g
Fat: 7g
Saturated Fat: 2g
Fiber: 4g
Sodium: 300g
Carbohydrate: 18g

 

Hungarian Chicken Paprikash
Shanti Kengeter, R.D., B.S., C.D.E.
Community Nutritionist

Ingredients:
3 medium onions, chopped
1 ½ tsp. olive or canola oil
6 skinless, boneless, chicken breasts (about 3 ounces each)
3 Tbsp. paprika (yes, 3 Tbsp, not 3 tsp.)
10 grinds fresh ground pepper
¾ cup low-sodium chicken broth
1 cup plain non-fat Greek yogurt

Directions:
1. Sauté onions and oil over medium-high heat for 8-10 minutes. 
2. Add chicken, paprika, pepper, and chicken broth to onions and mix to coat the chicken. 
3. Cover and cook for 15 minutes, turning chicken occasionally.  Remove chicken from heat and stir in sour cream. 
4. Enjoy with a vegetable and brown rice on the side.

Serves: 6

Nutrition Facts:
Calories: 205
Protein: 32g
Fat: 5g
Saturated Fat: 1g
Fiber: 0g
Sodium:  140mg
Carbohydrate: 5g

 

Yogurt Pie
Danielle Burt, CHAA, CCT
Coordinator

Ingredients:
1 container thawed Cool Whip (fat free)
1 package sugar free Jell-O (any flavor)
2 containers fat free yogurt (any flavor, but you may want similar flavor as Jell-O)
1 low fat graham cracker pie crust

Directions:
1. Add Jell-O powder to bowl.  Add 1/3 cup boiling water (don’t follow the directions for making Jell-O).  Stir until powder dissolves. 
2. Add in container of Cool Whip and yogurt.  Mix well.
3. Pour mixture into graham cracker pie crust. 
4. Top with fruit slices.  Refrigerate for at least 1 hour before serving.

Serves: 8

Nutrition Facts:
Calories: 195
Protein: 2g
Fat: 5g
Saturated Fat: 1g
Fiber: 1g
Sodium: 114mg
Carbohydrate: 32g

 

Heart Healthy “Honey” Banana Bread
Michelle Moder, M.S., R.D.
Community Nutritionist

Ingredients:
2 cups whole wheat flour
¼ cup brown sugar
1 ½ tsp. baking powder
¾ tsp. baking soda
¼ tsp. ground nutmeg
1 cup mashed very ripe banana (about 2 large bananas)
1/3 cup honey
¼ cup skim milk

Directions:
1. Combine the flour, brown sugar, baking powder, baking soda, and nutmeg.  Stir to mix well.  Add the banana, honey, and milk and stir just until the dry ingredients are moistened.
2. Coat an 8x4 inch loaf pan with non-stick cooking spray.  Spread the mixture evenly in a pan.  Bake at 325 for 45 to 50 minutes, just until a wooden toothpick comes out clean.
3. Remove bread from oven, let sit for 10 minutes.  Invert loaf on iron rack, turn right side up and cool before eating.

Serves: 16

Nutrition Facts:
Calories: 99
Protein: 2.5g
Fat: 0.4g
Saturated Fat: 0g
Fiber: 3g
Sodium: 73mg
Carbohydrate: 17 g

 

Chocolate Pudding Cake
Kathy Lombardi, R.D., C.D.E
Community Nutritionist

Ingredients:
3/4 cup all-purpose flour
2/3 cup white sugar
1/2 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/2 tsp. salt
1/2 cup milk
3 Tbsp. vegetable oil
2/3 cup packed brown sugar
1/4 cup miniature semisweet chocolate chips
1 tsp. vanilla extract
1 1/4 cups hot water

Directions:
1. Preheat oven to 350 degrees F.
In an 8x8 inch square pan, stir together the flour, white sugar, 1/4 cup of cocoa, baking powder and salt.
2. Add milk and oil, mix well. Sprinkle brown sugar, remaining cocoa and chocolate chips over the mixture. Add the vanilla to the hot water, then pour the water over the top.
3. Bake for 30 to 35 minutes in the preheated oven, until the surface appears dry. Serve warm with a spoon or at room temperature.

Serves: 16

Nutrition Facts:
Calories: 136
Protein: 1.5 g
Fat: 4.1 g
Saturated Fat: 1 g
Fiber:  1.2 g
Sodium: 127 mg
Carbohydrate: 25 g