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- Yesterday's Treasures
We hope you will enjoy these healthy recipes which are among our favorites.
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
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.
Fat: 12 g
Saturated Fat: 2g
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
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.
Saturated Fat: 1g
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
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.
Saturated Fat: 3g
Carbohydrate: 12.6 g
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
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.
Protein: 3.5 g
Fat: 0 g
Saturated Fat: 0 g
Fiber: 3.5 g
Carbohydrate: 20 g
Roasted Butternut Squash with Herbs de Provence
Mary Whitlock, R.N., C., B.S.N., CDE
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)
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)
Saturated Fat: 0.5g
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
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.
Saturated Fat: 1g
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
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.
Saturated Fat: 9g
*To decrease calories, fat and sodium even more you can use less bacon and less cheddar cheese. Enjoy!
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
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
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.
Protein: 33 g
Fat: 18 g
Saturated Fat: 8 g
Fiber: 3 g
Carbohydrate: 34 g
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)
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.
Protein: 8 g
Fat: 3 g
Saturated Fat: 1.5 g
Fiber: 6 g
Carbohydrate: 17 g
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
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.
Saturated Fat: 3g
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
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.
Saturated Fat: 4g
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
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.
Saturated Fat: 2g
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
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.
Saturated Fat: 1g
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
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.
Saturated Fat: 1g
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
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.
Saturated Fat: 0g
Carbohydrate: 17 g
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
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.
Protein: 1.5 g
Fat: 4.1 g
Saturated Fat: 1 g
Fiber: 1.2 g
Sodium: 127 mg
Carbohydrate: 25 g