St. Luke's Cornwall Hospital Journey to Wellness Recipe Collection

Provided by your St. Luke’s Cornwall Hospital Dietitian

BAKED FLAUTAS WITH MANGO SALSA COURTESY OF THE AMERICAN HEART ASSOCIATION FOR THE BAKED FLAUTAS • 1 cup cooked yellow saffron rice, cooked according to package omitting added salt • ½ cup canned black beans (drained, rinsed) • ½ cup chopped green onions • ½ cup coarsely chopped baby spinach • 1 tsp chili powder • 1 tsp ground cumin • ½ cup no-salt-added tomato sauce • 6 6-inch corn tortillas

FOR THE MANGO SALSA • 1 cup chopped mango (fresh, frozen or canned) • 1 cup chopped pineapple (fresh, frozen) OR 1 cup canned, crushed pineapple (drained) • ½ cup chopped cucumber (about half a cucumber) • 2 tsp chopped jalapeno peppers • 1 Tbsp lime juice

DIRECTIONS For the Baked Flautas: 1. Preheat the oven to 425°F. Cover a baking pan with foil and coat with nonstick cooking spray.

2. In a large bowl, combine the cooked rice, black beans, green onion, spinach, chili powder, cumin, and tomato sauce, mixing well.

3. Spoon 1/3 cup mixture on each tortilla and roll up tightly.

Place seam side down on the prepared pan. Lightly spray the tops of each flauta with nonstick cooking spray. Bake 15 minute or until crispy and light brown.

For the Mango Salsa: 1. In medium bowl, combine all ingredients. Refrigerate.

Nutrition Information (per serving); Makes 6 servings.

Calories

124

Total Fat

1.1 g

Saturated Fat Trans Fat Monounsaturated Fat

0g 0.0 0.4 g

Cholesterol

0.0 mg

Sodium

170 mg

Total Carbohydrate

25 g

Dietary Fiber

4g

Added Sugars

2g

Protein

4g

Provided by your St. Luke’s Cornwall Hospital Dietitian

Cucumber & Black-Eyed Pea Salad Ingredients (Serves 6) • 3 tablespoons extra-virgin olive oil • 2 tablespoons lemon juice • 2 teaspoons chopped fresh oregano, or 1 teaspoon dried • Freshly ground pepper to taste • 4 cups peeled and diced cucumbers

• 1 14-ounce can black-eyed peas, rinsed • 2/3 cup diced red bell pepper • 1/2 cup crumbled feta cheese • 1/4 cup slivered red onion • 2 tablespoons chopped black olives

Instructions 1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined.

2. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat.

3. Serve at room temperature or chilled.

Nutrition Per serving : 160 Calories; 10 g Fat; 3 g Sat; 6 g Mono; 11 mg Cholesterol; 12 g Carbohydrates; 5 g Protein; 3 g Fiber; 270 mg Sodium; 273 mg Potassium 1 Carbohydrate Serving | Exchanges: 1 vegetable, 0.5 starch, 0.5 very lean meat, 2 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Chicken, Mushroom & Wild Rice Casserole Ingredients (Serves 8) • 2 cups water • 1/2 cup wild rice • 2 pounds boneless, skinless chicken breasts, trimmed • 2 tablespoons extra-virgin olive oil • 2 leeks, chopped and rinsed • 1 1/2 pounds mushrooms, sliced • 1 cup dry sherry (see Note) • 1/4 cup all-purpose flour

• 2 cups low-fat milk • 1/2 cup grated Parmesan cheese • 1/2 cup reduced-fat sour cream • 1/3 cup chopped flat-leaf parsley • 1 teaspoon salt • 1/2 teaspoon freshly ground pepper • 2 cups frozen French-cut green beans • 1/2 cup sliced almonds

Instructions 1. Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.

2. Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.

3. Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.

4. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.

5. Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.

6. Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454.

Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Green Eggs & Ham Frittata Ingredients (Serves 8) • 8 large eggs • 1 1/2 teaspoons dried dill • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 2 tablespoons extra-virgin olive oil

• 2 leeks, white and light green parts only, diced • 1 5-ounce bag baby spinach, chopped • 1/2 cup diced ham • 1/2 cup shredded havarti or Muenster cheese

Instructions 1. Position rack in upper third of oven; preheat to 450°F. 2. Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.

3. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Nutrition Per serving : 217 Calories; 15 g Fat; 5 g Sat; 6 g Mono; 296 mg Cholesterol; 6 g Carbohydrates; 14 g Protein; 1 g Fiber; 418 mg Sodium; 320 mg Potassium 0.5 Carbohydrate Serving | Exchanges: 1 vegetable, 1.5 medium-fat meat, 1 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Quick Lentil Salmon Salad Ingredients (Serves 4) • 3/4 cup brown lentils • 1/2 cup chopped red onion plus 1/4 cup thinly sliced, divided • 2 cloves garlic, minced • 3/4 teaspoon salt • 1/4 cup extra-virgin olive oil • 3 tablespoons red-wine vinegar

• 3/4 teaspoon dried thyme • 1/4 teaspoon ground pepper • 1 15-ounce can salmon, drained • 1 cup carrot ribbons • 1 cup sliced celery • 4 lemon wedges for serving

Instructions 1. Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.

2. Meanwhile, mash garlic and salt into a paste with the side of a chef ’s knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme and pepper.

3. Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.

Nutrition Per serving : 341 Calories; 15 g Fat; 2 g Sat; 11 g Mono; 24 mg Cholesterol; 25 g Carbohydrates; 26 g Protein; 9 g Fiber; 723 mg Sodium; 529 mg Potassium 1.5 Carbohydrate Serving | Exchanges: 1 starch, 0.5 vegetable, 2.5 lean meat, 3 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Grilled Eggplant & Tomato Stacks Ingredients (Serves 6) • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided • 1 medium eggplant (3/4-1 pound), cut into 6 rounds about 1/2 inch thick • 1/2 teaspoon coarse salt, divided • 6 teaspoons prepared pesto • 2 large beefsteak tomatoes, each cut into 3 slices about 3/4 inch thick

• 4 ounces fresh mozzarella, cut into 6 thin slices • 6 fresh basil leaves • 1 tablespoon balsamic vinegar • 1/4 teaspoon freshly ground pepper

Instructions 1. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.

2. Use 2 teaspoons oil to brush both sides of eggplant slices; sprinkle with 1/4 teaspoon salt. Grill the eggplant slices for 5 minutes. Turn; continue grilling until tender and marked with grill lines, 3 to 5 minutes more. Transfer to a large platter.

3. Spread each eggplant slice with 1 teaspoon pesto. Top with a slice of tomato, a slice of mozzarella and a basil leaf.

4. Drizzle vinegar and the remaining 1 tablespoon oil over the towers; sprinkle with the remaining 1/4 teaspoon salt and pepper.

Nutrition Per serving : 145 Calories; 11 g Fat; 4 g Sat; 6 g Mono; 17 mg Cholesterol; 7 g Carbohydrates; 6 g Protein; 3 g Fiber; 323 mg Sodium; 309 mg Potassium 1.5 Carbohydrate Serving | Exchanges: 1 vegetable, 0.5 high fat meat, 1 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Quinoa Veggie Burger Ingredients (Makes 8 burgers) • 1 cup water • 1/2 cup red quinoa • 1 tablespoon canola oil • 1 cup diced onion • 2 cups finely chopped cremini or white button mushrooms • 1 teaspoon minced garlic • 3/4 teaspoon dried marjoram

• 1/4 teaspoon dried oregano • 1 large egg • 2/3 cup shredded reduced-fat Cheddar cheese • 1/2 cup whole pecans, toasted and finely chopped (see Tip) • 1/3 cup quick-cooking rolled oats • 1 tablespoon reduced-sodium soy sauce • 8 small whole-wheat burger buns, toasted if desired

Instructions 1. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside to cool.

2. Preheat oven to 350°F. Lightly grease a baking sheet or line with parchment paper.

3. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until starting to soften, about 5 minutes. Add mushrooms, garlic, marjoram and oregano; cook, stirring, until the mushrooms are tender, about 5 minutes. Let cool for about 5 minutes.

4. Beat egg in a medium bowl. Add the quinoa, mushroom mixture, cheese, pecans, oats and soy sauce; stir to combine. Scoop scant 1/2-cup portions of the mixture onto the baking sheet and shape into 8 patties, about 3 inches wide, leaving about 1 inch of space between each patty. (The mixture will be crumbly; patting it into burgers on the baking sheet makes it easier to work with. The burgers hold together very well once baked.)

5. Bake the burgers until crispy, 28 to 30 minutes. Serve on buns with your favorite garnishes.

Nutrition Per serving : 280 Calories; 12 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 35 g Carbohydrates; 11 g Protein; 6 g Fiber; 320 mg Sodium; 353 mg Potassium 2 Carbohydrate Serving | Exchanges: 2 starch, 0.5 vegetable, 0.5 medium fat meat, 1.5 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Summer Squash Pad Thai Ingredients (Serves 4) • 1 1/4 pounds zucchini (2-3 medium) • 1 1/4 pounds yellow summer squash (2-3 medium) • 3 tablespoons rice vinegar • 2 tablespoons fish sauce • 1 tablespoon honey • 2 teaspoons chile-garlic sauce • 1 teaspoon peanut oil plus 1/4 cup, divided • 4 large eggs, beaten

• 1 medium red bell pepper, thinly sliced • 6 scallions, sliced in 1-inch pieces • 3 large cloves garlic, minced • 3 cups bean sprouts • 1/4 cup roasted peanuts, chopped (optional) • 1/4 cup coarsely chopped fresh cilantro (optional) • 4 lime wedges (optional)

Instructions 1. Using a spiral vegetable slicer or a julienne or regular vegetable peeler, slice zucchini and summer squash lengthwise into long, thin strands. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). You should have about 12 cups of squash “noodles.”

2. Combine vinegar, fish sauce, honey and chile-garlic sauce in a small bowl. Place near the stove.

3. Set a 14-inch flat-bottom carbon-steel wok or large skillet over high heat until hot. Swirl in 1 teaspoon oil. Add eggs and cook, without stirring, until set, 30 to 40 seconds. Flip over and cook until set on the other side, about 30 seconds more. Transfer to a plate.

4. Swirl the remaining 1/4 cup oil into the wok (or pan). Add the squash noodles, bell pepper, scallions and garlic; cook, stirring occasionally, until the vegetables are soft, about 5 minutes. Add bean sprouts and the reserved sauce and toss until heated through, 1 to 2 minutes.

5. Slice or chop the egg. Serve the noodles topped with the egg and garnished with peanuts, cilantro and lime wedges, if desired.

Nutrition Per serving : 200 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 186 mg Cholesterol; 25 g Carbohydrates; 14 g Protein; 5 g Fiber; 765 mg Sodium; 1063 mg Potassium 1.5 Carbohydrate Serving | Exchanges: 1 starch, 0.5 vegetable, 2.5 lean meat, 3 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Pineapple & Avocado Salad Ingredients (Serves 8) • 1/4 cup thinly sliced red onion, separated into rings • Ice water • 2 firm ripe avocados • 1 medium fresh pineapple

• 3 tablespoons extra-virgin olive oil • 1 tablespoon fresh lime juice • 1/2 teaspoon kosher salt • Freshly ground pepper to taste (optional)

Instructions 1. Soak onion in a small bowl of ice water for 15 minutes to mellow the bite.

2. Meanwhile, halve avocados and cut each half into slices. Peel pineapple, halve lengthwise into quarters, remove the core and cut each quarter crosswise into slices.

3. Whisk oil and lime juice in a small bowl. Drain the onion and pat dry. Arrange half the avocado, pineapple and onion on a serving plate, sprinkle with 1/4 teaspoon salt and drizzle with half the dressing; repeat the layers. Garnish with pepper, if desired.

Nutrition Per serving : 186 Calories; 13 g Fat; 2 g Sat; 9 g Mono; 0 mg Cholesterol; 20 g Carbohydrates; 2 g Protein; 5 g Fiber; 75 mg Sodium; 374 mg Potassium 1.5 Carbohydrate Serving | Exchanges: 1 fruit, 2.5 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Tangerine & Roasted Beet Salad with Feta & Pistachios Ingredients (Serves 4) • 2 medium beets, trimmed • 4 cups chopped beet greens or chard • 8 Pixie tangerines or clementines • 1 tablespoon sherry vinegar • 1/4 teaspoon Dijon mustard

• 1/2 teaspoon kosher salt, divided • Ground pepper to taste • 6 teaspoons extra-virgin olive oil, divided • 1/4 cup crumbled feta cheese • 1/4 cup coarsely chopped toasted unsalted pistachios

Instructions 1. Preheat oven to 375°F. 2. Scrub beets well; wrap in foil while still wet and place in a small baking pan. Bake until the tip of a knife slips into a beet easily, 1 to 1 1/4 hours.

Let cool, still wrapped, for 15 minutes. Unwrap and let cool for 10 minutes more. Use a paper towel to rub the skins off. Trim off the ends. Slice the beets into wedges or slices. Rinse and drain beet greens (or chard), leaving a little water still clinging to them; set aside.

3. Grate 1/2 teaspoon zest from 1 tangerine (or clementine). Slice the ends off all the fruit, then slice off the peel and white pith, following the curve of the fruit. Cut the fruit into segments or slices and set aside. Combine the zest with vinegar, mustard, 1/4 teaspoon salt and a generous grinding of pepper in a medium bowl. Whisk in 4 teaspoons oil. Add the sliced beets and toss to coat; let stand for 15 minutes.

4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the greens and remaining 1/4 teaspoon salt; cook, gently stirring, until just wilted, 2 to 3 minutes.

5. Divide the greens among 4 salad plates. Top with the beets, fruit, feta and pistachios. Drizzle with any remaining dressing.

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

Shrimp Piccata with Zucchini Noodles Ingredients (Serves 4) • 5-6 medium zucchini (2 1/4-2 1/2 pounds), trimmed • 1/2 teaspoon salt • 2 tablespoons butter • 2 tablespoons extra-virgin olive oil, divided • 2 cloves garlic, minced • 1 pound raw shrimp (21-25 count; see Tip), peeled and deveined, tails left on if desired

• 1 cup low-sodium chicken broth • 1 tablespoon cornstarch • 1/3 cup white wine • 1/4 cup lemon juice • 3 tablespoons capers, rinsed • 2 tablespoons chopped fresh parsley

Instructions 1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.

2. Meanwhile, heat butter and 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and cook, stirring, for 1 minute.

3. Whisk broth and cornstarch in a small bowl. Add to the shrimp along with wine, lemon juice and capers. Simmer, stirring occasionally, until the shrimp is just cooked through, 4 to 5 minutes. Remove from heat.

4. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the zucchini noodles and gently toss until hot, about 3 minutes. Serve the shrimp and sauce over the zucchini noodles, sprinkled with parsley.

Nutrition Per serving : 280 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 174 mg Cholesterol; 13 g Carbohydrates; 24 g Protein; 3 g Fiber; 516 mg Sodium; 1002 mg Potassium 1 Carbohydrate Serving | Exchanges: 1.5 vegetable, 3 protein, 2.5 fat

For more information on this, or any other nutrition topic, call an SLCH Registered Dietitian at (845) 568-2454 Courtesy of EatingWell.com

Provided by your St. Luke’s Cornwall Hospital Dietitian

CHICKEN PICCATA COURTESY OF THE AMERICAN HEART ASSOCIATION Ingredients • 8 oz. whole-wheat angel hair pasta OR spaghetti (cooked to package instructions) • 2 Tbsp. whole-wheat flour • ¼ tsp. black pepper • 2 boneless, skinless chicken breasts (all visible fat discarded, butterflied) • Nonstick cooking spray • 1 ½ cup sliced, fresh mushrooms • 2 tsp. minced garlic • 2 Tbsp. lemon juice • ½ cup low-sodium chicken stock • 2 tsp. salt-free, or, low-sodium Italian seasoning • 2 medium zucchini (thinly sliced)

Directions 1. Prepare pasta to package directions – drain, rinse and set aside.

2. Mix flour and pepper in a shallow dish. One at a time, place chicken pieces in flour mixture and turn to coat.

3. Spray a large skillet with cooking spray, turn to medium heat and add chicken.

Cook until no longer pink inside (3-4 minutes per side).

4. Transfer chicken to a plate and set aside.

5. Re-spray skillet with cooking spray, turn heat to medium-high, and cook mushrooms for 3-4 minutes, stirring occasionally 6. Add garlic, lemon juice and chicken stock, stir and cook for 2 minutes.

7. Add Italian Seasoning and zucchini, bring to a simmer and cook about 5 minutes until zucchini is tender.

8. Toss pasta in the skillet with sauce. Serve topped with chicken.

Nutrition Information (per serving) Makes 4 servings

Calories

367

Total Fat

4.5 g

Saturated Fat

1g

Trans Fat

0g

Monounsaturated Fat Cholesterol Sodium Total Carbohydrate

1.0 g 73 mg 153 mg 50 g

Dietary Fiber

6g

Added Sugars

0g

Protein

35 g