Nutrition Services

November Recipes

Soba Noodles with Broccoli and Chicken

Broccoli is loaded with vitamin K, and it provides anti-inflammatory benefits to the body. Buckwheat is a cereal grain that can help lower cholesterol.

Yield: 4 Servings

Ingredients

6 ounces uncooked soba (buckwheat noodles)

1/4 cup sake (rice wine) or dry sherry

3 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon honey

1/2 teaspoon crushed red pepper

1 tablespoon vegetable oil, divided

3/4 pound chicken breast tenders, cut into bite-sized pieces

1 1/2 teaspoons dark sesame oil

3 cups quartered mushrooms

3 cups broccoli florets

1 cup (1-inch) red bell pepper strips

1 tablespoon bottled ground fresh ginger (such as Spice World)

2 garlic cloves, minced

Preparation

1. Cook noodles according to package directions; drain.

2. Combine sake and the next 4 ingredients (sake through crushed red pepper) in a small bowl; set aside.

3. Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 4 minutes or until done. Remove chicken from pan; keep warm. Heat 1 teaspoon vegetable oil and sesame oil in pan over medium-high heat. Add mushrooms and remaining ingredients; stir-fry 4 minutes or until broccoli is crisp-tender. Return chicken to pan; stir in sake mixture. Cook 1 minute or until thoroughly heated. Serve over noodles.

Nutrient Analysis: Calories: 357, Fat: 7g, Saturated fat: 1.2g, Monounsaturated fat: 1.9g, Polyunsaturated fat: 3.2g, Protein: 30.1g, Carbohydrate: 43.2g, Fiber: 3.3g, Cholesterol: 49mg, Iron: 3.3mg, Sodium: 810mg, Calcium: 61mg.

Recipe courtesy Cooking Light 2004, date accessed 8/19/2014.

Field Salad with Tangerines, Roasted Beets, and Feta

The approaching winter brings winter citrus fruit. Tangerines lend plenty of vitamin C to this salad as well as vibrant flavor. Roasted beets are an excellent source of folate which is known to support red blood cell production.

Yield: 4 Servings

Ingredients

2 beets (about 1/2 pound)

1/2 teaspoon grated tangerine rind

6 cups gourmet salad greens

1 cup tangerine sections (about 3 tangerines)

1/4 cup (1 ounce) crumbled feta or blue cheese

1/4 cup fresh tangerine juice

1/4 teaspoon black pepper

1 tablespoon fresh lemon juice

2 teaspoons extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon Dijon mustard

Preparation

1. Preheat oven to 425°.

2. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets on a baking sheet lined with foil; bake at 425° for 45 minutes or until tender. Cool slightly. Peel beets; cut each into 8 wedges.

3. Combine rind, greens, tangerine sections, and feta in a large bowl. Combine tangerine juice, pepper, lemon juice, oil, salt, and mustard; stir well with a whisk. Pour over salad mixture; toss to combine. Place salad mixture on each of 4 plates; top with beets.

Nutrient Analysis: Calories: 120, Fat: 4.2g, Saturated fat: 1.4g, Monounsaturated fat: 2.1g, Polyunsaturated fat: 0.4g, Protein: 4.1g, Carbohydrate: 18.6g, Fiber: 3.3g, Cholesterol: 6mg, Iron: 1.7mg, Sodium: 220mg, Calcium: 89mg.

Recipe courtesy Cooking Light 1998, date accessed 8/19/2014.

Turkey Kefta with Sweet Onion and Raisin Sauce

November would not be complete without some turkey on the menu. This Middle Eastern inspired recipe brings forth warm, autumnal spices such as clove and cardamom from the Ras el Hanout. The sweet onions provide a very good source of biotin which play a key role in blood sugar balance

Yield: 4 servings

Ingredients

4 cups thinly vertically sliced Vidalia or other sweet onion

1/2 cup raisins

3/4 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon Ras el Hanout

1 (14-ounce) can fat-free, less-sodium chicken broth

1/2 cup finely chopped fresh parsley

1/4 cup dry breadcrumbs

1 teaspoon salt

1/2 teaspoon Ras el Hanout

1/2 teaspoon freshly ground black pepper

1 egg, lightly beaten

1 1/4 pounds ground turkey breastClick to see savings

1/4 cup slivered almonds, toasted

Preparation

1. Combine first 6 ingredients in a Dutch oven; bring to a boil. Reduce heat, and simmer 10 minutes or until sauce thickens, stirring occasionally.

2. Combine chopped fresh parsley and the next 6 ingredients (through ground turkey breast) in a large bowl; shape mixture into 20 meatballs. Place meatballs on top of onion mixture; cover and cook for 20 minutes or until done. Sprinkle evenly with slivered almonds.

Nutrient Analysis: Calories: 246, Fat: 5.2g, Saturated fat: 0.8g, Monounsaturated fat: 2.7g, Polyunsaturated fat: 1.1g, Protein: 27.6g, Carbohydrate: 22g, Fiber: 3.1g, Cholesterol: 94mg, Iron: 2.4mg, Sodium: 857mg, Calcium: 68mg.

Nutrient Analysis: Calories: 246, Fat: 5.2g, Saturated fat: 0.8g, Monounsaturated fat: 2.7g, Polyunsaturated fat: 1.1g, Protein: 27.6g, Carbohydrate: 22g, Fiber: 3.1g, Cholesterol: 94mg, Iron: 2.4mg, Sodium: 857mg, Calcium: 68mg.

Recipe courtesy Cooking Light 2006, date accessed 8/19/14.

October Recipes

Fried Cauliflower with Tahini and Pomegranate Seeds

This filling side dish is packed with vitamin C from the cauliflower which will help the body detoxify. Also, this dish is high in cancer-reducing antioxidants from the cauliflower and pomegranate seeds.
Servings:  6

Ingredients
1/3 cup cilantro leaves, packed
1/3 cup tahini (roasted sesame seed paste)
3 tablespoons fresh lemon juice
2 garlic cloves
6 tablespoons water
 1/2 teaspoon salt, divided
 2 tablespoons extra-virgin olive oil
6 cups cauliflower florets (about 1 large head)
1/4 teaspoon freshly ground black pepper
1/3 cup pomegranate arils

Preparation
1. Gather all ingredients and equipment.
2. Preheat oven to 375°.
3. Combine first 4 ingredients in a food processor; process until smooth. Add 6 tablespoons water, 1 tablespoon at a time, until mixture is the consistency of a creamy salad dressing. Add 1/4 teaspoon salt; pulse to combine.
4. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add cauliflower; cook 10 minutes or until lightly browned, stirring occasionally. Place cauliflower on a jelly-roll pan lined with foil. Roast cauliflower at 375° for 18 minutes or until tender, turning once. Sprinkle with remaining 1/4 teaspoon salt and pepper. Add pomegranate arils; toss to combine. Serve with tahini mixture.
Nutrient Analysis: Calories: 166, Fat: 11.7g, Saturated fat: 1.6g, Monounsaturated fat: 6g, Polyunsaturated fat: 3.6g, Protein: 5.2g, Carbohydrate: 13.6g, Fiber: 4.2g, Cholesterol: 0.0mg, Iron: 1.3mg, Sodium: 244mg, Calcium: 52mg.
Recipe courtesy Cooking Light 2012, date accessed 8/12/2014.


Pumpkin Turkey Chili

Servings: 6
1 Tbs vegetable oil
1 cup chopped onion
½ cup chopped green bell pepper
½  cup chopped yellow bell pepper
1 clove garlic, minced
1 pound group turkey
1 (14.5 oz) can diced tomatoes
2 cups pumpkin puree
1 ½ tablespoons chili powder
½ teaspoon ground black pepper
1 dash salt
½ cup shredded Cheddar
½ cup sour cream

Preparation
1) Heat the oil in a large skillet over medium heat and saute the onion, green bell pepper, yellow bell pepper and garlic until tender.  Stir in the turkey and cook until evenly brown.  Drain and mix in tomatoes and pumpkin.  Season with chili powder and salt.  Reduce heat to low, cover and simmer 20 minutes.  Serve topped with Cheddar cheese and sour cream.
Nutrient Analysis: Calories: 285, Fat: 16.6g, Protein: 21.3g, Carbohydrate: 14.9g, Fiber: 5.6g, Cholesterol: 76mg, Sodium: 321mg.
Recipe courtesy of Allrecipes, www.allrecipes.com. Accessed on 9/24/2014.

Roasted Delicata with Cranberries and Pumpkinseeds
Cranberries and squash go hand in hand with fall-themed dishes. This dish is high in fiber and minerals such as manganese. Cranberries are also known for aiding in kidney health.

Yield: 4 Servings
Ingredients
2 (12-ounce) delicata squashes 4 teaspoons canola oil, divided
1/2 teaspoon kosher salt, divided
 1/4 teaspoon freshly ground black pepper, divided
Cooking spray 4 thyme sprigs
3 tablespoons dried sweetened cranberries
2 teaspoons butter
1 teaspoon fresh lemon juice
 2 tablespoons pumpkinseed kernels, toasted

Preparation
1. Gather all ingredients and equipment.
2. Preheat oven to 425°.
3. Cut each squash in half lengthwise; scoop out and discard seeds and membranes. Brush flesh with 2 teaspoons oil; sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place squash halves, cut sides down, in a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Bake at 425° for 15 minutes. Turn over (cut sides up); place 1 thyme sprig in each. Bake an additional 17 minutes or until tender. Sprinkle with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
4. Preheat broiler to high.
5. Broil squash 2 minutes or until lightly browned.
6. Place cranberries in a small bowl; cover with water. Microwave at HIGH 45 seconds; drain.
7. Melt butter in a small skillet over medium heat; cook 3 minutes or until browned. Stir in remaining 2 teaspoons oil and lemon juice. Drizzle the butter mixture over squash. Divide cranberries and pumpkinseeds among squash halves.
Nutrient Analysis: Calories: 160, Fat: 8.6g, Saturated fat: 1.9g, Monounsaturated fat: 4.1g, Polyunsaturated fat: 2.2g, Protein: 3.3g, Carbohydrate: 19.4g, Fiber: 2.3g, Cholesterol: 5.1mg, Iron: 1.1mg, Sodium: 257mg, Calcium: 44mg.
Recipe courtesy Cooking Light 2014, date accessed 8/12/2014.

September Recipes

Peach Salad with Tomatoes and Beets

This late summer salad takes advantage of vibrant produce at its peak. Beets contain antioxidants, and they provide anti-inflammatory benefits to the body.  Additionally, tomatoes contain a fair amount of vitamin C to boost the immune system.
Yield: 8 Servings
Ingredients
2 medium, golden beets
2 medium ripe tomatoes
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon honey
1 medium shallot, thinly sliced
3 medium peaches, peeled and sliced
3 tablespoons fresh mint leaves
2 teaspoons fresh thyme leaves
2 ounces crumbled goat cheese
Preparation
1. Gather all ingredients and equipment.
2.  Preheat oven to 425°.
3. Scrub beets and trim tops to 1 inch. Place beets in a glass or ceramic baking dish; fill dish one-third full with water. Cover with foil; bake at 425° for 1 hour or until beets are tender. Cool. Peel beets, and cut into 1/4-inch-thick slices. Core tomatoes; cut into 1/4-inch-thick slices. Arrange the beet and tomato slices on a platter; sprinkle with 1/2 teaspoon salt and pepper.
4. Combine remaining 1/4 teaspoon salt, oil, 1 tablespoon juice, honey, and shallot in a medium bowl. Toss peach slices with remaining 1 tablespoon juice. Add peach mixture to honey mixture; toss. Mound peach mixture on top of beet and tomato slices; sprinkle salad with the mint, thyme, and goat cheese.

Nutrient Analysis: Calories: 112, Fat: 6.8g, Saturated fat: 1.8g, Monounsaturated fat: 4.1g, Polyunsaturated fat: 0.7g, Protein: 3g, Carbohydrate: 12g, Fiber: 2g, Cholesterol: 3mg, Iron: 1mg, Sodium: 164mg, Calcium: 23mg.
Recipe courtesy Cooking Light 2014, date accessed 8/12/2014.

http://www.myrecipes.com/recipe/peach-salad-tomatoes-beets-50400000136536/

Smothered Vinegar Pork Shoulder with Apples and Kale

Apple picking season is underway and this main course highlights early fall flavors. Apples are high in fiber which aids in healthy digestion and kale is full of vitamin K which maintain regular blood clotting.
Yield: 4 Servings
Ingredients
1 tablespoon olive oil
1 (1 1/2-pound) boneless pork shoulder roast (Boston butt), trimmed
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 ½ cups sliced onion
½ cup fat-free, low-sodium chicken broth
¼ cup rice vinegar
2 teaspoons ground cumin
½ teaspoon ground allspice
2 garlic cloves, finely chopped
5 cups chopped kale
1 teaspoon canola oil
2 peeled apples cut into 1/2-inch wedges
2 tablespoons cider vinegar
1 teaspoon brown sugar
Preparation
1. Gather all ingredients and equipment.
2. Preheat oven to 325°.
3. Heat a Dutch oven over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 7 minutes, turning to brown on all sides. Remove pork from pan; keep warm.
4. Add remaining 1 teaspoon olive oil to pan; swirl to coat. Add onion to pan; cook 5 minutes or until onion begins to brown, stirring occasionally. Add chicken broth and next 4 ingredients (through garlic) to pan; bring to a boil, scraping pan to loosen browned bits. Return pork to pan. Cover and bake at 325° for 1 1/2 hours. Add kale to pan; cover and bake at 325° for 30 minutes.
5. Heat a large nonstick skillet over medium-high heat. Add canola oil; swirl to coat. Add apples; cook 3 minutes or until starting to soften. Add vinegar and brown sugar; cook 1 minute or until sugar dissolves and liquid almost evaporates. Serve apples with pork and kale mixture.

Nutrient Analysis: Calories: 287, Fat: 11g, Saturated fat: 2.6g, Monounsaturated fat: 5.7g, Polyunsaturated fat: 1.6g, Protein: 22.8g, Carbohydrate: 25.9g, Fiber: 4.2g, Cholesterol: 59mg, Iron: 3.2mg, Sodium: 417mg, Calcium: 160mg.
Recipe courtesy Cooking Light 2013, date accessed 8/12/2014.
http://www.myrecipes.com/recipe/smothered-vinegar-pork-shoulder-50400000131145/

Sweet Potato and Chickpea Cakes with Avocado Salsa

Sweet potatoes are hearty root vegetables that go hand in hand with fall flavors. They are high in vitamin A which is an essential vitamin for retinal and visual health.
Yield: 4 Servings
Ingredients
2 ½ tablespoons olive oil
1.2 cup chopped yellow onion
6 garlic cloves, crushed
1 jalapeno pepper, seeded and minced
1 ¾ cups grated sweet potato
5/8 teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup panko (Japanese breadcrumbs)
2 ½ tablespoons fresh lime juice
1 (15-ounce) can unsalted chickpeas, rinsed and drained
1 large egg
1 cup chopped avocado
1 cup chopped tomato
½ cup red onion, sliced
1/8 teaspoon ground red pepper

Preparation
1. Gather all ingredients and equipment.
2. Preheat oven to 400°.
3. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add yellow onion, garlic, and jalapeño to pan; sauté 3 minutes. Add sweet potato, 3/8 teaspoon salt, and black pepper to pan; sauté 2 minutes. Combine potato mixture, panko, 1 1/2 tablespoons juice, chickpeas, and egg in a food processor; pulse until chickpeas are coarsely ground. Divide potato mixture into 4 equal portions, shaping each into a 4-inch patty. Return skillet to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan; swirl to coat. Add patties to pan; cook 3 minutes or until browned. Carefully turn patties over. Place pan in oven; bake at 400° for 6 minutes or until browned.
4. Combine avocado, tomato, red onion, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, and red pepper in a bowl; toss. Serve salsa with cakes.
Nutrient Analysis: Calories: 330, Fat: 16.1g, Saturated fat: 2.4g, Monounsaturated fat: 10.3g, Polyunsaturated fat: 1.9g, Protein: 9g, Carbohydrate: 39.6g, Fiber: 8.5g, Cholesterol: 47mg, Iron: 1.9mg, Sodium: 393mg, Calcium: 90mg.
Recipe courtesy Cooking Light 2013, date accessed 8/12/2014.
http://www.myrecipes.com/recipe/sweet-potato-chickpea-cakes-50400000130437/


 

August Recipes

Warm Salad of Summer Squash with Swordfish and Feta
Yield: 4 Servings Serving Size: 2 Cups
This summer salad utilizes seasonal ingredients such as squash and zucchini. The addition of swordfish makes this salad a heartier option for an easy summer dinner. Swordfish contains omega-3 fatty acids which can promote heart health while olive oil promotes HDL levels.

Ingredients
8 ounces uncooked penne pasta
3 tablespoons extra-virgin olive oil, divided
1 (10-ounce) swordfish steak
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 medium yellow squash, quartered lengthwise
1 medium zucchini, quartered lengthwise
8 squash blossoms, divided
1/4 cup fresh mint leaves
1/4 cup fresh basil leaves
1/4 cup fresh dill fronds
3 tablespoons fresh lemon juice
2 ounces feta cheese, crumbled (about 1/2 cup)

Preparation
1. Gather all ingredients and equipment.
2. Preheat grill to high heat.
3. Cook pasta according to package directions making sure to omit salt and added fat. Then drain pasta.
4. Coat the fish with 1 tablespoon of the oil and ¼ teaspoon of salt and ¼ teaspoon pepper. Grill the fish for five minutes on each side. Once removed from grill, let stand for five minutes. Break into bite size pieces.
5. Toss squash, zucchini, 1 tablespoon of oil, ¼ teaspoon salt, ¼ teaspoon pepper, and place vegetables on the grill for about three minutes or until tender. Let cool slightly and cut into long pieces.
6. To finish, cut 4 squash blossoms into 1/4-inch-wide strips. Combine blossom strips, pasta, fish, squash, zucchini, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, herbs, and juice in a large bowl; toss to coat. Top with feta; garnish with remaining squash blossoms.

Nutrient Analysis: Calories: 458, Fat: 19g, Saturated fat: 5g, Monounsaturated fat: 10g, Polyunsaturated fat: 2g, Protein: 25g, Carbohydrate: 47g, Fiber: 3g, Cholesterol: 59mg, Iron: 3mg, Sodium: 587mg, Calcium: 117mg.
Recipe courtesy of www.Myrecipes.com, accessed 7/22/2014.


Watermelon-Cucumber Salad
Yield: 4 Servings  Serving Size: ¾ Cup
This refreshing summer salad is a great accompaniment to grilled dishes. In-season cucumbers and watermelon give the salad an extra boost of fresh flavor and fluids to help stay hydrated.

Ingredients
1 tablespoon olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
2 cups cubed seedless watermelon
1 cup thinly sliced English cucumber
1/4 cup thinly vertically sliced red onion
1 tablespoon thinly sliced fresh basil

Preparation
1. Combine all ingredients in a large bowl and toss to combine. Garnish with sliced basil.

Nutrient Analysis: Calories: 60, Fat: 3.5g, Saturated fat: 0.5g, Monounsaturated fat: 2.5g, Polyunsaturated fat: 0.4g, Protein: 0.8g, Carbohydrate: 8g, Fiber: 0.6g, Cholesterol: 0.0mg, Iron: 0.3mg, Sodium: 149mg, Calcium: 13mg.
Recipe courtesy www.Myrecipes.com, accessed 7/22/2014.

Blueberry-peach Ice Pop
Yield: 10 Servings  Serving Size: 1 Pop
This foolproof dessert is perfect for hot summer days. Not only are these pops vibrantly colored, but they are full of vitamins and fiber due to the fruit purees.

Ingredients
2/3 cup sugar, divided
3 tablespoons fresh lemon juice, divided
3 cups fresh blueberries
1 cup peeled, pitted, and sliced peach (about 1 large peach)
1/3 cup heavy whipping cream

Preparation
1. Combine 3 tablespoons sugar, 2 tablespoons lemon juice, and berries in a food processor. Blend until smooth. Strain the puree through a fine-mesh sieve over a bowl making sure to press puree through sieve to extract all of the juice. Discard remaining solids.

2. Place the remaining 1 tablespoon juice and peach in a food processor; process until smooth. Place cream in a large bowl; beat with a mixer at high speed until soft peaks form. Gradually add remaining sugar, beating until stiff peaks form. Stir one quarter of whipped cream into peach mixture. Gently fold remaining cream into peach mixture; chill. Divide half of the blueberry mixture evenly among 10 (4-ounce) ice-pop molds. Freeze 25 minutes or until set. Uncover and top each serving with peach mixture. Insert Popsicle sticks into center of each mold; freeze for 25 minutes or until set. Uncover and top each serving with remaining blueberry mixture. Freeze for 4 hours or until thoroughly frozen.

Nutrient Analysis: Calories: 140, Fat: 4g, Saturated fat: 2g, Monounsaturated fat: 1g, Polyunsaturated fat: 0.2g, Protein: 1g, Carbohydrate: 27.5g, Fiber: 1.6g, Cholesterol: 13.6mg, Iron: 0.2mg, Sodium: 4mg, Calcium: 11mg.
Recipe courtesy www.myrecipes.com, accessed 7/22/2014

July Recipes

Mango coconut sorbet

Yield: 1 serving
 
¾ cup frozen mango
3 TBSP low fat milk
1 TSP honey
2 TSP shredded coconut, toasted
Fresh mint sprig for garnish
 
Place frozen mango, milk and honey in a blender or food processor; process until thick. Top with toasted coconut and fresh mint.

 

Rainbow kale slaw

Yield: 4 servings

1 bunch lacinato (also known as dinosaur) kale, thick stems removed and leaves thinly sliced
4 cups shredded red cabbage (about 1 small head)
2 navel oranges, peeled and segmented
1 small red onion, thinly sliced
1 large red bell pepper, cored, seeded and thinly sliced
1/3 cup sunflower seeds
¼ cup Dijon mustard
¼ cup freshly squeezed orange juice (approximately 1 small orange)
¼ cup balsamic vinegar
½ TSP ground pepper

In a large bowl, combine kale, cabbage orange segments, onion, bell pepper and sunflower seeds. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to two days.

Quick black bean burgers

Yield: 4 servings

1 (2 oz.) hamburger bun, torn into pieces
3 TBSP olive oil, divided
2 TSP chopped garlic
1 (15.5 oz.) can black beans rinsed and drained
1 TSP lime rind
¾ TSP chili powder
½ TSP fresh oregano
¼ TSP salt
1 large egg white, lightly beaten

Place bun in food processor; process 4 times or until crumbs measure about 1 cup. Combine 1 TSBP oil, garlic and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions, shaping into 3 inch patties. Heat remaining 2 TBSP oil in large skillet over medium-high heat. Add patties and reduce heat to medium and cook 4 minutes or until edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Turkey burger pitas with tahini sauce

Yield: 4 servings

½ cup plain 2 percent Greek yogurt
1 TBSP tahini (sesame seed paste)
1 TSP fresh lemon juice
1 garlic clove, minced
Dash of salt
¼ cup chopped green onions
3 TBSP finely chopped parsley
½ TSP salt
¼ TSP onion powder
1 pound ground turkey
Cooking spray
2 (6 inch whole wheat pitas)m cut in half
Green leaf lettuce and tomato slices to top

Combine first five ingredients in a small bowl. Combine onions, parsley, salt, onion powder and turkey in large bowl. Divide mixture into 4 equal portions shaping each into ½ inch thick patty. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan and cook for 4 minutes on each side or until done. Line ½ pita with lettuce leaf, add 1 patty, 1 tomato slice and 2 TBSP tahini sauce.

Strawberry salsa

Yield: 3 cups, serves 8

1 LB strawberries, hulled and finely chopped
3 TBSP lime juice
¼ TSP fine sea salt
4 green onions, thinly sliced
1 jalapeno pepper, finely chopped (remove seeds and ribs for more mild flavor)

In a large bowl, toss together strawberries, lime juice, salt, green onions and jalapeno. Add to salads, burgers, grilled fish or serve with tortilla chips.

May Recipes

Fajita-Style Beef Tacos

Here is a quick and easy recipe in celebration of Cinco-de-Mayo. The mango gives a nice twist of sweetness and is a good source of Vitamin A &C.
Yield: 8 servings
12 oz. boneless beef sirloin steak, cut ¾ inch thick
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
1 tablespoon canola oil
2 cups halved and thinly sliced sweet onions, such as Vadalia or Maui
8 6-inch corn tortillas, warmed
1 mango, seeded, peeled, and chopped
¼ cup snipped fresh cilantro
Lime wedges
1. Preheat broiler.  Trim fat from steak.  In a small bowl combine salt, black pepper and cayenne pepper; sprinkle evenly over steak.  Place steak on the unheated rack of a broiler pan.  Broil 3 to 4 inches from the heat for 8to 12 minutes or until desired doneness, turning once.  Cover with foil; let steak stand for 5 minutes.
2. Meanwhile, in a large skillet heat oil over medium heat. Add onions; cover and cook about 12 minutes or until very tender and brown, stirring occasionally. Turn heat to medium-low if onions start to get too brown.
3. Thinly slice steak across the grain.  Divide steak, onions and mango among tortillas.  Sprinkle each with cilantro and serve with lime wedges for squeezing.  Serve immediately.

Nutrient analysis:  377 calories, 15 g fat, 5g saturated fat, 39 mg cholesterol, 140 mg sodium, 41 g carbs, 6 g fiber, 22 g protein
 Recipe courtesy of Better Homes and Gardens, via www.bhg.com 3/18/2014.


Mackerel with Herb Salad
Try not to be discouraged by the total fat content of this recipe. The majority of fat is coming from heart healthy items such as the mackerel, walnuts and olive oil which contribute to the higher content of mono- and poly-unsaturated fat.  Keep track of the type of mackerel selected as King and Spanish mackerel are considered to contain high amounts of mercury.  North Atlantic and Chub mackerel contain lower amounts of mercury.

Yield: 4 servings   
1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6oz) mackerel fillets
Cooking spray
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or other sweet onion
1 teaspoon grated orange rind
1 cup orange sections (~2 medium)
¾ cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic
1. Preheat grill to medium-high heat.
2. Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish.  Add fillets; let stand 15 minutes.  Remove fillets; pat dry.  Discard brine.  Place fillets, skin side down, on a grill rack coated with cooking spray.  Frill 10 minutes or until desired degree of doneness.  (Do not turn fillets.)  Keep warm.
3. Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl.  Sprinkle herb mixture with ¼ teaspoon salt; toss. Combine walnuts and remaining ingredients, stirring with a whisk until blended.  Stir in remaining ¼ teaspoon salt.  Place 1 fillet on each of 4 plates; top each with 1 cup herb mixture.  Drizzle 2 tablespoons walnut mixture over each serving.

Nutrient analysis:  459 calories, 22 g fat, 2.7g sat. fat, 8g mono-unsat fat, 9.5g poly-unsat fat, 99 mg cholesterol, 795 mg sodium, 23 g carbs, 5 g fiber, 44 g protein
     Recipe courtesy of My Recipes, via www.myrecipes.com 4/14/2014


Oatmeal-Flax, Chocolate Chip Cookies
Ground flaxseed can be found in most grocery stores and are typically located in the “Natural/Healthy” food section. Bob’s Red Mill offers ground flaxseed products. It is tasteless and odorless and also helps to keep cookies moist for longer periods of time. Ground flaxseed is an great source of omega-3 fatty acids too!

Yield: 32 cookies   
1 ½ cups all-purpose flour
1 cup quick-cooked oats
¼ cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
12 tablespoons (1/12 sticks) unsalted butter, softened
1 cup granulated sugar
¾ cup packed dark brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup semisweet chocolate chips

1. Preheat the oven to 350° F.  Line baking sheets with parchment paper.
2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes.  Beat in the eggs one at a time, beating well after each addition.  Beat in the vanilla.  Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
4. Drop heaping tablespoons of dough into the prepared baking sheets, about 2 inches apart.  Bake until golden brown, 10 to 12 minutes.  Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Nutrient analysis:  151 calories, 7 g fat, 4g sat. fat, 25 mg cholesterol, 83 mg sodium, 621g carbs, 1 g fiber, 2 g protein
Recipe courtesy of Food Network, via www.foodnetwork.com 10/14/2013.

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