Here is a list of recipes arranged by staff at the hospital. Please check back often, as there will be recipes added periodically!
Cucumber Salad: This low-cal recipe utilizes vinegar, which is a calorie-free way to work flavor into foods.
- 1 English cucumber, halved and thinly sliced
- ½ small red onion, halved and thinly sliced
- ¼ cup white wine vinegar or rice vinegar
- ¾ teaspoon salt
- ½ teaspoon sugar
- 2 teaspoons dried dill or 1 tablespoon fresh dill, chopped
Directions: Combine all and serve.
Cucumber Lime Fizzie: This refreshing beverage has no calories and no added sugars!
- 5 slices thinly sliced cucumber
- ¼ lime, juiced
- 12 ounces club soda
Directions: Combine all and enjoy!
Black Bean Burrito Bake: This vegetarian dish is packed with flavor!
- 1 (7 ounce) can chipotle chilies in adobo sauce
- ½ cup reduced-fat sour cream
- 1 (15 ounce) can black beans, rinsed and drained
- 1 cup frozen corn, thawed
- 4 (8 inch) whole wheat tortillas
- 1 cup bottled salsa
- ½ cup Monterey Jack or cheddar cheese
- Heat oven to 350.
- Remove one chili from the can of chipotles in adobo sauce and chop it finely. You can put the rest of the chilies in a plastic baggie and freeze for another use.
- Mash the beans with the back of a spoon or large fork until most of the beans are broken up. Add the corn, sour cream and chipotles and stir until combined.
- To assemble the burritos, spread ¼ of the bean mixture down the center of a tortilla and roll it up. Place burritos in a casserole dish.
- Pour salsa over the burritos and sprinkle cheese over top.
- Place in oven and bake until heated through, about 25 minutes.
Sesame Ginger Stir-Fry: Serve this colorful stir-fry over brown rice, which has more fiber and nutrients than white rice.
- 1 pound chicken breast, sliced into strips
- 2 tablespoons olive or canola oil
- 1 teaspoon minced garlic
- 2 cups broccoli florets
- ½ cup carrots, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 cup fresh mushrooms, sliced
- ½ cup green onions, sliced
- ¼ cup reduced-sodium soy sauce
- 2 teaspoons grated fresh ginger or 1 teaspoon dried
- 2 tablespoons sesame seeds, toasted
- Heat oil in large skillet over medium-high heat. Add chicken and stir-fry until cooked through.
- Add garlic, broccoli and carrots; stir fry-about 5 minutes or until nearly tender. Add red pepper, mushrooms, onions, soy sauce and ginger; stir-fry 5 minutes longer or until vegetables are crisp-tender. Sprinkle with sesame seeds.
Pita Pizzas: These personal pizzas can be put together in a snap!
- 4 (5 inch) whole wheat pitas
- ¾ cup spaghetti sauce
- 1 cup low-fat mozzarella cheese, shredded
- 4 tablespoons parmesan cheese, shredded (optional)
- A sprinkling of dried herbs (optional)
- Vegetables like onion, green peppers, broccoli, tomatoes, or any other vegetable you want, thinly sliced
- Preheat the oven to 425.
- Line a baking sheet with aluminum foil.
- Put the pitas on the foil. Divide the tomato sauce evenly among the pitas.
- Sprinkle the cheese evenly over the sauce.
- Put the vegetables on top.
- Bake for about 12 minutes, or until the cheese is melted and the pita is crispy.
Banana Berry Smoothie: This delicious smoothie includes a handful of spinach. It’s a great way to add in some nutrient packed leafy green veggies, and you don’t even taste it!
- ½ cup low-fat or fat-free plain yogurt
- ½ banana
- ½ cup skim milk
- 4 frozen strawberries
- Handful of spinach
Directions: Blend all until smooth.
Corn and Black Bean Salad: The season of summer picnics and barbecues is upon us! Try this healthy and delicious summer salad as an alternative to a mayo-laden variety. It pairs great with grilled chicken or fish.
- 1 (14 oz) can black beans, drained and rinsed
- 2 cups frozen corn, thawed
- 1 small red bell pepper, seeded and chopped
- ½ red onion, chopped
- 1 jalapeno, chopped fine
- 1 ½ teaspoons cumin
- 2 limes, zested and juiced
- ¾ cup cilantro, chopped
- Salt and pepper
Directions: Combine all ingredients and serve.
For an appointment with a Registered Dietitian at the Union Medical Nutritional Services and Diabetes Center, call 410-620-1210.