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Healthy Recipes

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Healthy Recipes 2017-07-06T12:43:47+00:00

Recipes

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. 

Ingredients:

  • 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!

Ingredients:

  • — 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! 

Ingredients:

  • 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

Directions:

  1. Heat oven to 350.
  2. 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.
  3. 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.
  4. 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.
  5. Pour salsa over the burritos and sprinkle cheese over top.
  6. 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.

Ingredients:

  • 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

Directions:

  1. Heat oil in large skillet over medium-high heat. Add chicken and stir-fry until cooked through.
  2. 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!

Ingredients:

  • 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

Directions:

  1. Preheat the oven to 425.
  2. Line a baking sheet with aluminum foil.
  3. Put the pitas on the foil. Divide the tomato sauce evenly among the pitas.
  4. Sprinkle the cheese evenly over the sauce.
  5. Put the vegetables on top.
  6. 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!

Ingredients:

  • 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.

Ingredients:

  • 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.

Contact Information

For an appointment with a Registered Dietitian at the Union Medical Nutritional Services and Diabetes Center, call 410-620-1210.