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.
Grilled summer squash and zucchini
adapted from the "Diabetes Meals in 30 Minutes or Less" cookbook by Jeana VanDyke, RD, CDE
Ingredients
3 small summer squash (combination of zucchini and yellow squash) or other garden vegetables of your choice (carrots, peppers ,onions)
Parmesan cheese to sprinkle on grilled veggies (optional)
Basting sauce
1 clove garlic, minced
½ tsp paprika
½ tsp cumin
2 Tbsp olive oil
1 Tbsp fresh lemon juice
Directions
Halve or cut squash and other vegetables into large chunks. Combine all ingredients for sauce.
To grill (using barbecue or oven) place the squash on a rack over medium heat with the rack set 6 inches from the heat source. Baste veggies with some of the sauce. Grill the vegetables for 5 minutes on each side, basting frequently with sauce.
Optional grilling method: Place veggies in a grill basket and grill for 10 minutes turning occasionally. Toss grilled veggies with basting sauce sprinkle with parmesan cheese. If you don’t have a grill basket, cover the grill grate from your barbecue with heavy duty foil and spread veggies onto the foil. Grill as directed above, stirring occasionally.
Nutrition facts for one ½ cup serving: Calories 29, total fat 2g, saturated fat 0g, cholesterol 0, sodium 1mg, total carbs 2g, dietary fiber 1g, sugar 1g, protein 0
Green papaya salad (som tum)
adapted from www.importfood.com
2 cups green (unripe) papaya, shredded
6 cherry tomatoes, sliced in half
6 fresh green beans, cut into one-inch pieces
2 fresh Thai chilies, remove stems or 2 jalapenos with seeds removed
2 cloves garlic, minced, crushed
2 Tbsp roasted peanuts (crush 1 Tbsp, save 1 Tbsp for the topping)
1 cup fresh cabbage, thinly sliced
Dressing
1/2 tsp dried shrimp to taste (if vegetarian,
substitute 1 extra Tbsp soy sauce) (can omit)
1 Tbsp olive oil
2 Tbsp low-sodium soy sauce or 2 Tbsp fish sauce or vegetarian fish sauce (start with ½ tsp, adjust to taste)
3 Tbsp lime juice
2 Tbsp cane sugar (can use brown sugar) or 1 to 1-1/2 Tbsp liquid honey
Many Asian supermarkets have packaged shredded green papaya. To prepare a whole green papaya, peel, rinse the white milk off and pat dry. Shred it with a regular cheese grater, using the large sized holes. Stop grating when you see the white immature seeds
inside, and move onto another part of the papaya.
In a mortar and pestle, gently pound whole fresh chilies, garlic and half of peanuts. (Set aside in bowl.)
Lightly pound cut green beans and sliced tomatoes to release flavors. Add to bowl with chilies and garlic.
Put dried shrimp, soy sauce, cane sugar, olive oil and lime juice to another small bowl. Blend well.
Add shredded papaya to the bowl with chilies and gently mix all ingredients. Pour soy sauce mixture over all and mix gently.
Serve som tum on a dish, sprinkle with remaining peanuts; serve with slivered fresh cabbage on the side. Enjoy! Makes two servings.
Nutrition data: Serving size 1 cup, calories 276, total carbohydrates 16g, fat 11g, protein 5g, fiber 4g, Sodium 550mg
Fiesta Popcorn
Adapted from recipes.com by Mica Ward, RD, LD
Seasoning blend
- 1 Tbsp. chile powder
- 1 tsp cumin
- ½ tsp garlic powder
- 3 Tbsp. nutritional yeast (may substitute parmesan cheese)
Mix together ingredients for seasoning blend. Pop one bag of light butter or plain microwave popcorn and place into a large bowl. Spray the popcorn with I Can’t Believe it’s not Butter spray. Sprinkle the seasoning mixture over the popcorn and stir.
Servings: 3
Nutritional analysis per one-cup serving:
- 130 calories
- 20g carbohydrate (or about 1 choice)
- 4g fat
- 7g protein
Garlic & Lemon Quinoa Salad
Adapted from recipes.com by Mica Ward, RD, LD
3 cups broth or water or 1 ½ cup each
1 ½ cups raw quinoa
1 cucumber, diced
1 yellow bell pepper, diced
½ cup broccoli florets
2 tomatoes, diced
Salad dressing:
¼ cup olive oil
1/3 cup lemon juice
2 garlic cloves, minced
Dash of salt & pepper
1. Bring broth to a boil then add quinoa. Reduce heat and simmer, covered, for 15 minutes. Toss in the broccoli for the last 3 minutes.
2. While quinoa is cooking, whisk together the ingredients for the dressing. When quinoa is finished, allow to cool then toss with vegetables and dressing (may substitute bottled vinaigrette).
3. Chill before serving
Servings: 6
Nutritional analysis per one-cup serving:
- 270 calories
- 35g carbohydrate (or about 2 choices)
- 10g fat (mostly heart-healthy fat)
- 10g protein
- 300m sodium
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 cup 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:
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