Recipes
Get off to a good start to healthy eating with these recipes from Samaritan Health Services registered dietitians. Check back often for new seasonal recipes.
Norwegian butternut squash and fish soup
Provided by Betty Jo Otten
8 cups chicken broth
1 cup onion, cubed
1 cup celery, diced
1 cup green, yellow and red peppers, cubed 3 red potatoes, diced
3 carrots, diced
1 medium butternut squash, cubed
2 lbs true cod
Boil the broth, onion, celery and peppers together for six to eight minutes. Add potatoes, carrots and squash and cook for 15 minutes. Add cod and cook for four minutes. This is a very delicate and hardy soup. Serve with fresh homemade bread.
Orange Chicken
Provided by Nancy Fisher, RD
1 (6 oz.) can frozen orange juice concentrate, thawed
1/4 c. water
2 Tbsp. lite soy sauce
½ tsp. pepper
1 clove garlic, minced
2 Tbsp. chopped, candied or regular ginger
4 chicken breasts, skinned
Early in the morning or the day before serving: Combine first six ingredients in a bowl and pour into plastic bag. Add chicken and marinate 12 hours or overnight. Preheat oven to 375 degrees. Arrange chicken in a shallow baking dish and cover with marinade. Bake, uncovered, for 45 minutes, basting occasionally.
Servings: 4
Nutritional analysis per serving:
- Calories 234
- Fat 2 grams
- Cholesterol 68 milligrams
- Protein 28 grams
- Carbohydrate 24 grams
- Sodium 382 milligram
Asian Chicken Wrap
Provided by Diane Morgan
1 10- or 11-inch flour tortilla
1 large leaf romaine lettuce, crunchy stem removed
1 half-breast teriyaki-grilled chicken or any grilled chicken, shredded
1/3 cup cooked rice
¼ cup grated carrot
1 green onion, white and 2 inches of green part only, thinly sliced
3 Tbsp. Hoisin sauce
Soften the tortilla for easy rolling by warming it in a microwave oven on high heat for 10 seconds. Alternatively, place the tortilla in a large nonstick skillet over medium-high heat, cook one side until warm, about 15 seconds, then flip and cook the other side. Line the warmed tortilla with the lettuce leaf. In a small bowl, combine the chicken, rice, carrot and a green onion. Add the Hoisin and toss to mix well. Arrange the chicken in a 2-by-5-inch rectangle on the lower half of the tortilla. Fold in the sides of the tortilla, toward the center, over the filling. Now fold the bottom edge of the tortilla toward the center, up and over the filling, and continue gently rolling to completely wrap the tortilla around the filling. Cover with plastic wrap, and it’s ready for the lunch box. Refrigerate until ready to eat. If desired, wrap may be warmed in a microwave oven for 1 to 2 minutes.
Servings: 1
Nutritional analysis per serving:
- Calories 699
- Fat 10 grams
- Cholesterol 138 milligrams
- Protein 65 grams
- Carbohydrate 83 grams
- Sodium 1,293 milligrams
- Fiber 6 grams
- Percent of calories:
- from fat 13 percent
- from carbs 47 percent
Veggie Calzone
12 7-inch sheets pizza dough
2 cups broccoli florets, cooked
12 ounces mozzarella cheese, shredded
2 cups fresh mushrooms, chopped
1 ½ cups green bell pepper, chopped
1 cup onion, chopped
1 cup Parmesan cheese, grated
2 Tbsp. garlic, minced
1 Tbsp. dried basil flavored oil or melted butter or margarine
Thawing overnight: Remove sheeted dough from case, leaving wax paper intact. Place on sheet pans, and cover with oiled plastic to prevent drying. Refrigerate overnight. Place thawed dough sheets on oiled pans.
Same day preparation: Remove sheeted dough from case, remove wax paper, and place on oiled pizza pans. Cover and thaw at room temperature for 2 to 4 hours.
Preparing:
12 7-inch sheets pizza dough 2 cups broccoli florets, cooked 12 ounces mozzarella cheese, shredded 2 cups fresh mushrooms, chopped 1 ½ cups green bell pepper, chopped 1 cup onion, chopped 1 cup Parmesan cheese, grated 2 Tbsp. garlic, minced 1 Tbsp. dried basil flavored oil or melted butter or margarine Thawing overnight: Remove sheeted dough from case, leaving wax paper intact. Place on sheet pans, and cover with oiled plastic to prevent drying. Refrigerate overnight. Place thawed dough sheets on oiled pans. Same day preparation: Remove sheeted dough from case, remove wax paper, and place on oiled pizza pans. Cover and thaw at room temperature for 2 to 4 hours. Preparing:
- Blend all ingredients except pizza dough and oil.
- Place about 3 ounces of filling in the center of each dough piece.
- Brush edge of dough with water.
- Fold into a semi-circle and crimp edges to seal.
- Lightly brush top with flavored oil, melted butter or margarine.
- Cut 1-inch slit in the top to allow steam to escape.
Bake at 375 degrees until crust turns golden brown, 7 to 10 minutes.
Servings: 12
Nutritional analysis per serving:
- Calories 565
- Fat 12 grams
- Protein 27 grams
- Carbohydrate 88 grams
- Sodium 1,141 milligrams