Recipes

You've found the Cooking Corner!  This is where you will find recipes friendly for people with diabetes or anyone looking for delicious, nutritious meals!  We'll be posting recipes weekly from our Diabetes and Nutrition Department as well as patient submitted favorite recipes. 

Check back weekly for new recipes and send us your favorite recipes in the Contact Us/Submit a Recipe box to the right!

Posted 11/19/18

Thanksgiving – Part II

Less than a week away from the main event!  We hope you’ve had a chance to look over the recipes from last week’s post for some Thanksgiving recipe ideas.

We keep all of our past recipes posted on this page so if you need an idea for Thanksgiving or any meal of any day, take a look back at our favorite recipes and try something new!  It’s fun and can be helpful to get you out of the usual routine of the same meals day after day.

This week’s Thanksgiving specials include a lemony-fresh turkey, a quick cooking spatcock turkey, delicious no sugar added cranberry sauce and loaded bread stuffing!  What’s not to love about all of these tasty recipes?

Lemon-&-Fennel-Rubbed Turkey with Homemade Giblet Gravy

Fennel has sweet flavor notes that pair vibrantly with tart lemon in this juicy Thanksgiving turkey recipe.  A rub of herbs mixed with olive oil and lemon juice infuses the meat with flavor without all of the space needed to soak the turkey in a liquid brine.  Making the giblet gravy in a large saucepan rather than in the unwieldy turkey roasting pan is way easier to manage on the stovetop – plus it frees up a burner.

Prep:  50 mins    Total:  1 day, 4 hrs

Ingredients:

Lemon & Fennel Rub:

• 3 cloves garlic, minced
• 2 tablespoons kosher salt
• Zest from 2 lemons
• 3 tablespoons lemon juice
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons fresh thyme or 2 1/4 teaspoons dried thyme
• 1 tablespoon whole fennel seeds, freshly ground or 2 teaspoons ground
• 1 tablespoon whole black peppercorns, freshly ground or 2 teaspoons ground
• 1 tablespoon sugar

Turkey

• 1 12- to 14-pound natural or heritage turkey
• 1 medium yellow onions, quartered
• 5 springs fresh thyme
• 1 lemon, quartered

 
Giblet Gravy

• Tukey giblets and neck
• 1 large carrot, cut into thirds
• 1 small onion, quartered
• 1 stalk celery, chopped
• 6 sprigs fresh thyme
• 3 cloves garlic, smashed
• 1 bay leaf
• 1 handful fresh parsley or celery leaves
• 4 cups water plus 3 tablespoons, divided
• 3 tablespoons cornstarch
• Ground pepper to taste

 

Directions:

1. To prepare rub:  Mash garlic and salt together on a cutting board to form a paste.  Transfer to a medium bowl and mix in lemon zest, lemon juice, oil, 3 tablespoons fresh thyme (or 2 1/4 teaspoons dried), fennel, pepper and sugar.
2. To dry-brine turkey:  Reserve giblets and neck for making giblet stock for gravy.  Thoroughly pat the turkey dry inside and out with paper towels.  Place on a platter and loosen the skin of the breast and legs.  Spread about one-third of the rub mixture under the skin, one-third on the outside and the remaining third inside the cavity.  Wrap tightly with plastic wrap.  Refrigerate for 24 hours.
3. To prepare stock for gravy: Place giblets and neck, carrot, onion, celery, thyme, garlic, bay leaf and parsley (or celery leaves) in a large saucepan.  Add 4 cups water.  Bring to a boil.  Reduce heat to a gentle simmer and cook for 1 hour.  Pour the stock through a fine sieve into a 2-cup glass measure.  (Discard solids.)  You should have 1 3/4 to 2 cups stock.
4. To roast turkey: Position rack in bottom third of oven; preheat to 425°F.
5. Transfer the turkey to a roasting rack set in a roasting pan.  Let stand at room temperature for 30 minutes.  Place onion, lemon and thyme sprigs in the cavity.  Tuck the wings under the body and tie the legs together.
6. Roast the turkey until the skin starts to brown in spots.  20 to 30 minutes.
7. Reduce oven temperature to 350°F and roast for 1 hour more.
8. Turn the roasting pan 180°F and tent the breast with foil.  Continue roasting until and instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F.  45 minutes to 1 1/2 hours more.
9. Carefully tilt the turkey so the juices from the cavity flow into the pan.  Transfer the turkey to a clean cutting board and tent with foil.  Let rest 20 minutes before carving.
10. To prepare the gravy: Scrape the drippings and browned bits from the roasting pan into a large saucepan and add the stock.  Bring to a boil.
11. Whisk cornstarch and the remaining 3 tablespoons water in a small bowl.  Add to the stock mixture, whisking constantly; cook, whisking, for 1 minute.  Remove from heat.  Pour the gravy through a fine-mesh sieve.  Season with pepper.

To make ahead: Refrigerate the stock for the gravy (Step 3) for up to 2 days.

Servings: 12     Serving Size: 4 ounces turkey & 2 1/2

                                                 tablespoons gravy each

Nutrition Information per Serving: CAL: 246,  FAT: 10 g (Sat 3 g),  CHOLESTEROL: 123 mg,  CARBS: 3 g, TOTAL SUGARS: 1 g, PROTEIN: 33 g, FIBER: 0 g, SODIUM: 416 mg, POTASSIUM: 283 mg, IRON: 1 mg, FOLATE: 11 mcg, VIT A: 60 IU, VIT C: 2 mg, CALCIUM: 23 mg

 Spatchcock Turkey with Sage & Thyme

When it comes to cooking a whole turkey quickly and evenly, spatchcoking – removing the entire backbone from the bird and splaying it open – is a great technique.  This skin on this spatchcocked turkey gets crispy and brown because nearly all of the skin is exposed.  This recipe uses a simple blend of oil, fresh herbs and spices for classic roasted turkey flavor.  Look for a small turkey, about 12 pounds, as it fits better in most roasting pans.

Prep:  20 mins    Total:  2 hrs, 10 mins

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons chopped fresh thyme

• 1 tablespoon chopped fresh sage

• 1 1/2 teaspoons salt

• 1 teaspoon ground pepper

• 1 (12-pound) turkey, giblets removed

• 2 lemons, sliced

Directions:

1. Preheat oven to 450°F.
2. Combine oil, thyme, sage, salt and pepper in a small bowl.  Trim any excess fat from the turkey.  Using heavy-duty kitchen shears or poultry shears, cut the turkey down one side of the backbone, through the ribs.Make an identical cut on the opposite side to remove the backbone completely; discard.  Place the turkey cut-die down and flatten with the heel of your hand (you’ll have to press hard!).  Splay the thighs outward and tuck the wings under.  Loosen the skin over the breasts and thighs; rub the herb mixture under the skin.
3. Make a layer of lemon slices about the size of the turkey in a large roasting pan.  Set the turkey on the lemons.
4. Roast the turkey until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 1 1/2 – 1 3/4 hours.  Remove from the oven and let rest for 20 minutes before carving.

Servings: 12      Serving Size: 3 ounces

Nutrition Information per Serving: CAL: 156,  FAT: 6 g (Sat 1 g),  CHOLESTEROL: 88 mg,  CARBS: 0 g, TOTAL SUGARS: 0 g, PROTEIN: 25 g, FIBER: 0 g, SODIUM: 261 mg, POTASSIUM: 206 mg, IRON: 1 mg, FOLATE: 8 mcg, VIT A: 27 IU, VIT C: 0 mg, CALCIUM: 13 mg

No-Sugar-Added Cranberry Sauce

Most cranberry sauce recipes add tons of sugar to mask the tart taste of the cranberries.  In this simple cranberry sauce, we lighten things up by skipping the sugar and opting for a healthier combination of dates and apple cider which adds just enough sweetness without overpowering the cranberry flavor.

Prep:  20 mins    Total:  20 mins

Ingredients:

• 1 cup apple cider
• 1/3 cup pitted dates
• 3 cups fresh or frozen cranberries
• 1 teaspoon vanilla 

Directions:

1. Purée apple cider and dates in a blender until fairly smooth.  Transfer to a medium saucepan, along with the cranberries.  Bring to a simmer over medium-high heat.  Reduce heat to maintain a simmer and cook until most of the cranberries have broken down, 13 to 15 minutes.  Remove from heat and stir in vanilla.

To make ahead: Refrigerate for up to 2 weeks.

Servings: 8      Serving Size: 1/4 cup

Nutrition Information per Serving: CAL: 56,  FAT: 0 g (Sat 0 g),  CHOLESTEROL: 88 mg, FIBER: 2 g, CARBS: 14 g, TOTAL SUGARS: 10 g, PROTEIN: 0 g, SODIUM: 1 mg, POTASSIUM: 84 mg, IRON: 0 mg, FOLATE: 1 mcg, VIT A: 37 IU, VIT C: 6 mg, CALCIUM: 0

Loaded Bread Stuffing

This bread stuffing has more than your basic celery and onion – you’ll love the unexpected addition of mushrooms, red pepper, carrots, and water chestnuts!  While it’s the perfect addition to your holiday menu, it’s also a great choice for serving with chicken or fish any night of the week.

Prep:  30 mins     Cook:  1 hr, 15 mins     Total:  1 hr, 45 mins

Ingredients:

• 1/4 cup butter
• 1 cup slice fresh mushrooms
• 1 cup chopped celery (2 stalks)
• 1 cup chopped onion (1 large)
• 1/2 cup coarsely chopped red bell pepper (1 small)
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh sage or 2 teaspoons dried sage, crushed
• 1/2 teaspoon ground pepper
• 1/8 teaspoon crushed red pepper (optional)
• 12 cups light whole-wheat bread cut into 1-inch pieces and dried (see Tip)
• 1 (8 ounce) can water chestnuts, drained and chopped
• 1 cup coarsely shredded carrots (2 medium)
• 1 (14.5 ounce) can reduced-sodium chicken broth
• 1/2 cup refrigerated or frozen egg product, thawed or 2 eggs, lightly beaten

Directions:

1. Preheat oven to 325°F.  Melt butter in a large skillet over medium heat.  Add mushrooms, celery, onion, bell pepper and garlic.  Cook 6-8 minutes or until vegetables are tender, stirring occasionally.  Remove from heat.  Stir in sage, ground pepper and, if desired, crushed red pepper.
2. Combine bread cubes, water chestnuts and carrots in a very large bowl.  Add mushroom mixture; toss to combine.  Add broth and egg, tossing lightly to combine.  Spoon into a 3-quart casserole.
3. Bake, covered with foil, 50 to 55 minutes or until an instant-read thermometer inserted in the center registers 160°F.

Tip:  To make dried bread cubes, preheat oven to 300°F.  Spread bread cubes in a shallow roasting pan.  Bake 10 – 15 minutes or until cubes are dry, stirring twice; cool.  Cubes will continue to dry and crisp as they cool.  (Or let bread cubes stand, loosely covered, at room temperature 8 – 12 hours.)

Servings: 15      Serving Size: 2/3 cup

Nutrition Information per Serving: CAL: 108,  FAT: 4 g (Sat 2 g),  CHOLESTEROL: 8 mg, FIBER: 4 g, CARBS: 13 g, TOTAL SUGARS: 3 g, PROTEIN: 6 g, SODIUM: 227 mg, POTASSIUM: 111 mg, IRON: 2 mg, FOLATE: 11 mcg, VIT A: 1776 IU, VIT C: 9 mg, CALCIUM: 66

Posted 11/9/18

Thanksgiving

Thanksgiving is right around the corner and with that in mind, we're giving you some extra recipes for the next couple of weeks leading up to it!  

When many think of Thanksgiving, they think of giving thanks, of seeing family, friends, and of course, the food!  Last year, 8.1 billion calories were consumed by Americans on Thanksgiving!  

The recipes we will be sharing with you are all very delicious and healthier versions of the loved staple recipes of Thanksgiving!  We can't tell they're "lighter" recipes; in fact, they pack such a flavorful punch, they won't make you feel like you're missing a thing!

Herb-Roasted Turkey

This method produces all the good looks and moist flavor you dream of in a Thanksgiving turkey.  Make sure you show this beauty off at the table before you carve it.  Garnish your serving platter with fresh herb sprigs and citrus wedges.

Prep:  30 mins    Total:  3 hrs, 30 mins

Ingredients:

• 1 (10 – 12 pound) turkey
• 1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
• 2 tablespoons canola, oil
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 ½ cups)
• 3 cups water, plus more as needed

 

Directions:

1. Position a rack in the lower third of the oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.
3. Roast the turkey until the skin is golden brown, 45 minutes.
4. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350 degrees and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
5. Transfer the turkey to a serving platter and cover with foil. (If you're making Herbed Pan Gravy, start here.) Let the turkey rest for 20 minutes. Remove string and carve.

Equipment: Large roasting pan, roasting rack, kitchen string, thermometer.

Servings: 12      Serving Size: 3 ounces

Nutrition Information per Serving: CAL: 146,  FAT: 4 g (Sat 1 g),  CHOLESTEROL: 0 mg,  CARBS: 0 g, TOTAL SUGARS: 0 g, PROTEIN: 25 g,  FIBER: 0 g,  SODIUM: 202 mg,  POTASSIUM: 210 mg, IRON: 1 mg, FOLATE: 8 mcg, VIT A: 27 IU, VIT C: 0 mg, CALCIUM: 13 mg

Smoked Turkey Breast

This smoked turkey breast is great for entertaining because it feeds a crowd.  Plus there’s not much to do except wait while the brine turns the bird luxurious and then wait again until the grill turns it irresistible.

Prep:  30 mins    Total:  9hrs

Ingredients:

• 12 cups (3 quarts) water, divided
• 3/4 cup kosher salt
• 1 medium shallot, roughly chopped
• 1 medium clove garlic, smashed
• Zest of 1 lemon, removed in large strips with a vegetable peeler
• 10 thyme sprigs
• 8 sage leaves
• 4 bay leaves
• 1 tablespoon allspice berries
• 1 (6 pound) bone-in whole turkey breast (see Shopping Tip)
• 1 pound wood chips, (about 8 cups), such as apple or hickory wood

 Directions:

1. Place 4 cups (1 quart) water, salt, shallot, garlic, lemon zest, thyme, sage, bay leaves and allspice berries in a large saucepan; bring to a boil. Remove from the heat and let cool to room temperature, about 1 hour.
2. Pour the brine into a large bowl or clean tub; add the remaining 8 cups (2 quarts) water. Set turkey in the brine and refrigerate for 6 hours.
3. Two hours before preheating the grill, place wood chips in a large bowl of water to soak.
4. About 20 minutes before you are ready to grill, preheat a gas grill with all burners lit to 300°F or build a fire in a charcoal grill and let it burn down to low heat (about 300°F).
5. Drain the wood chips. If using a gas grill, fold a 12-by-20-inch piece of heavy-duty foil in half to create a 12-by-10-inch double-thick piece. Transfer the wet wood chips to the center of the foil and crimp up the edges to create a "basket." (If you have a gas grill with a smoking box, place the chips directly into the box.) Set the foil basket on the grill rack directly over the heat source. If using a charcoal grill, you will add the chips directly to the coals as the turkey cooks.
6. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side.
7. Remove the turkey from the brine, pat dry and set on the unheated side of the grill rack.
8. If using a charcoal grill, place one-third of the wood chips on the coals. Close the lid and roast undisturbed for 40 minutes.
9. Rotate the turkey 180 degrees, add half the remaining wood chips to the coals if using a charcoal grill, cover and continue roasting for 40 minutes.
10. Rotate the turkey 180 degrees one more time, add the remaining wood chips if using a charcoal grill, cover and continue roasting until an instant-read thermometer inserted into the meat without touching bone registers 165°F, 40 minutes to 1 hour more.  Transfer the turkey to a clean cutting board and let rest for 10 minutes before carving.

Equipment: 1 pound wood chips for smoking, such as apple or hickory wood.

Shopping tip: This recipe was developed for a minimally processed turkey. You can use a turkey breast that has been enhanced with saline solution (check the label for added sodium to be sure), but reduce the brining time to 3 hours. Overbrining an already enhanced turkey breast will make it too salty.

Servings: 12      Serving Size: 3 ounces

 Nutrition Information per Serving: CAL: 125,  FAT: 2 g (Sat 0 g),  CHOLESTEROL: 68 mg,  CARBS: 0 g, TOTAL SUGARS: 0 g, PROTEIN: 26 g,  FIBER: 0 g,  SODIUM: 189 mg,  POTASSIUM: 212 mg, IRON: 1 mg, FOLATE: 8 mcg, VIT A: 9 IU, VIT C: 0 mg, CALCIUM: 8 mg

Cider Gravy

Make this low-fat gravy in the roasting pan while the turkey rests.  Apple cider adds rich fall flavor.

Prep:  20 mins    Total:  20 mins

Ingredients:

·       4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided

·       3 tablespoons all-purpose flour

·       1 1/4 cups apple cider

·       2 tablespoons cider vinegar

·       1/4 teaspoon salt

·       Freshly ground pepper, to taste

Directions:

1.   When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.

2.   Whisk ½ cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.

3.   Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3½ cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.

4.   Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Servings: 12      Serving Size: 3 tablespoons

Nutrition Information per Serving: CAL: 27,  FAT: 0 g (Sat 0 g),  CHOLESTEROL: 68 mg,  CARBS: 5 g, TOTAL SUGARS: 3 g, PROTEIN: 1 g,  FIBER: 0 g,  SODIUM: 57 mg,  POTASSIUM: 26 mg, IRON: 0 mg, FOLATE: 9 mcg, VIT A: 780 IU, VIT C: 1 mg, CALCIUM: 6 mg

Turkey Giblet Stock

This recipe can be used as part of the Cider Gravy recipe posted above.

This easy turkey stock adds great flavor to the gravy but you can use chicken broth instead with good results.

Prep:  10 mins    Total:  1 hr, 15 mins

Ingredients:

·       Neck and giblets from a 10- to 12-pound turkey

·       6 cups water

·       1 medium onion, peeled and quartered

·       1 medium carrot, chopped

·       1 stalk celery, chopped

·       1 bay leaf

·       1 sprig fresh thyme

·       1 teaspoon whole black peppercorns

Directions:

1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.
2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.

Make Ahead Tip: Cover and refrigerate for up to 1 day.

Servings: 4      

Nutrition Information per Serving: CAL: 79,  FAT: 2 g (Sat 1 g),  CHOLESTEROL: 148 mg,  CARBS: 7 g, TOTAL SUGARS: 8 g, PROTEIN: 8 g,  FIBER: 2 g,  SODIUM: 105 mg,  POTASSIUM: 263 mg, IRON: 105 mg, FOLATE: 104 mcg, VIT A: 9,364 IU, VIT C: 4 mg, CALCIUM: 65 mg

Thyme-Braised Brussels Sprouts

Brussels sprouts braised in broth and thyme is a surprisingly simple preparation that yields rich and savory results.

Prep:  10 mins    Total:  20 mins

Ingredients:

·       1 tablespoon extra-virgin olive oil

·       2 shallots, sliced

·       1 pound Brussels sprouts, trimmed

·       1 cup reduced-sodium chicken broth or “no-chicken” broth

·       1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried

·       1/4 teaspoon salt

·       1/4 teaspoon freshly ground pepper

Directions:

1.   Heat oil in a large skillet over medium-high heat. Add shallots and Brussels sprouts and cook, stirring often, until the shallots are starting to brown and the Brussels sprouts are browned in spots, 2 to 4 minutes. Stir in broth, thyme, salt and pepper; cover and reduce heat to medium-low. Cook until the Brussels sprouts are tender, 10 to 15 minutes.

Servings: 4      Serving Size: 3/4 cup

Nutrition Information per Serving: CAL: 79,  FAT: 2 g (Sat 1 g),  CHOLESTEROL: 148 mg,  CARBS: 7 g, TOTAL SUGARS: 8 g, PROTEIN: 8 g,  FIBER: 2 g,  SODIUM: 105 mg,  POTASSIUM: 263 mg, IRON: 105 mg, FOLATE: 104 mcg, VIT A: 9,364 IU, VIT C: 4 mg, CALCIUM: 65 mg

Posted 11/1/18

Frozen Meal Tips

Sometimes we run out of time to make ourselves all the meals we need throughout the day.  While we don't recommend eating frozen meals often, we know it can be tough juggling work, time with family, activities with friends, going to the gym; the list goes on and on.  

On the days you haven't had the time or have forgotten to make something for your lunch or dinner, sometimes you might grab a frozen meal.  Of course, not all frozen meals are created equal.

Protein and fiber make meals more filling.  Aim for at least 15 grams of protein for meals containing meat; at least 10 g for vegetarian meals.  Choose dishes with at least 3 g fiber - look for meals that contain whole grains, beans, and vegetables, which are all good sources of fiber.

Keep in mind that not all frozen meals may keep you feeling full and satisfied for very long if you only eat the frozen meal.  If you don't have a meal that is high in protein or enough fiber, you may need to round out your meal with some brown rice, a salad, or fruit.

Make sure to read the nutrition facts on the meal.  Package descriptions like "lean", "fit" or "smart" may present themselves as healthy but when you look beyond the marketing lingo and review the Nutrition Facts label you may find that some amounts are quite high for your daily limit, such as sodium or carbohydrates.

Many frozen (and canned) meals are loaded with sodium.  That's not good for anyone but especially bad for those with high blood pressure.  Opt for frozen meals with 600 mg sodium or less, which is about 1/4 of the daily limit of 2,300 mg.

We've put together a list of the healthiest and tastiest rated frozen meals that are diabetes friendly.

This list is truncated for publication purposes but many of these brands have several meals that are diabetes friendly:

Best Diabetes Friendly Frozen Meals

 HEALTHY CHOICE            

1.      Simply Steamers – Kung Pao Chicken:  CAL 270, FAT 6 g (1 g sat. fat), CHOLESTEROL 30 mg, SODIUM 460 mg, CARB 34 g, FIBER 3g, SUGAR 10 g, PROTEIN 21 g

2.      Simply Steamers - Beef Chimichurri: CAL 220, FAT 6 g (1.5 g sat. fat), CHOLESTEROL 35 mg, SODIUM 550 mg, CARB 24 g, FIBER 5 g, SUGAR 4 g, PROTEIN 16 g

3.      Simply Steamers - Meatball Marinara: : CAL 280, FAT 6 g (2.5 g sat. fat), CHOLESTEROL 25 mg, SODIUM 490 mg, CARB 36 g, FIBER 6g, SUGAR 8 g, PROTEIN 18 g

4.      Power Bowls -  Cuban-Inspired Pork Bowl: CAL 340, FAT 8 g (2.5 g sat. fat), CHOLESTEROL 40 mg, SODIUM 600 mg, CARB 46 g, FIBER 7 g, SUGAR 9 g PROTEIN 20 g

5.      Power Bowls - Chicken Sausage & Barley: CAL 340, FAT 2.5 g (2.5 g sat. fat), CHOLESTEROL 35 mg, SODIUM 600 mg, CARB 52 g, FIBER 8 g, SUGAR 11 g, PROTEIN 16 g

6.      Café Steamers - Tortellini Primavera Parmesan: CAL 260, FAT 7 g (2.5 g sat. fat), CHOLESTEROL 20 mg, SODIUM 510 mg, CARB 38 g, FIBER 5 g, SUGAR 8 g, PROTEIN 10 g

7.      Café Steamers - Chicken Margherita with Balsamic: CAL 270, FAT 6 g (1 g sat. fat), CHOLESTEROL 25 mg, SODIUM 360 mg, CARB 36 g, FIBER 5 g, SUGAR 7 g, PROTEIN 17 g

8.      Café Steamers - Beef Teriyaki: CAL 280, FAT 5 g (1.5 g sat. fat), CHOLESTEROL 35 mg, SODIUM 450 mg, CARB 42 g, FIBER 2 g, SUGAR 12 g, PROTEIN 15 g

9.      Classics – Chicken Parmigiana: CAL 360, FAT 12 g (2.5 g sat. fat), CHOLESTEROL 30 mg, SODIUM 590 mg, CARB 47 g, FIBER 4 g, SUGAR 13 g, PROTEIN 16 g

10.     Classic – Lemon Pepper Fish: CAL 290, FAT 4 g (0.5 g sat. fat), CHOLESTEROL 30 mg, SODIUM 510 mg, CARB 50 g, FIBER 4 g, SUGAR 12 g, PROTEIN 14 g

LEAN CUISINE

1.      Comfort - Glazed Turkey Tenderloins: CAL 270, FAT 5 g (1 g sat. fat), CHOLESTEROL 25 mg, SODIUM 540 mg, CARB 41 g, FIBER 3 g, SUGAR 4 g, PROTEIN 20 g

2.     Comfort - Salisbury Steak with Macaroni & Cheese: CAL 280, FAT 8 g (4 g sat. fat), CHOLESTEROL 45 mg, SODIUM 540 mg, CARB 28 g, FIBER 2 g, SUGAR 3 g, PROTEIN 23 g

3.     Comfort - Meatloaf with Mashed Potatoes: CAL 240, FAT 7 g (3 g sat. fat), CHOLESTEROL 45 mg, SODIUM 540 mg, CARB 25 g, FIBER 3 g, SUGAR 19 g, PROTEIN 14 g

4.     Favorites - Five Cheese Rigatoni: CAL 270, FAT 5 g (2 g sat. fat), CHOLESTEROL 20 mg, SODIUM 530 mg, CARB 43 g, FIBER 3 g, SUGAR 11 g, PROTEIN 13 g

5.     Favorites - Spaghetti with Meat Sauce: CAL 310, FAT 4 g (1 g sat. fat), CHOLESTEROL 10 mg, SODIUM 520 mg, CARB 53 g, FIBER 4 g, SUGAR 8 g, PROTEIN 15 g

6.     Favorites - Asian-Style Pot Stickers: CAL 280, FAT 4 g (1 g sat. fat), CHOLESTEROL 15 mg, SODIUM 530 mg, CARB 52 g, FIBER 3 g, SUGAR 9 g, PROTEIN 9 g

7.      Origins - Cheese & Fire-Roasted Chile Tamale: CAL 330, FAT 9 g (3 g sat. fat), CHOLESTEROL 10 mg, SODIUM 580 mg, CARB 55 g, FIBER 4 g, SUGAR 9 g, PROTEIN 8 g

8.      Origins - Linguine with Ricotta & Spinach Meatless Meatballs: CAL 280, FAT 8 g (3 g sat. fat), CHOLESTEROL 20 mg, SODIUM 510 mg, CARB 40 g, FIBER 3 g, SUGAR 6 g, PROTEIN 11 g

9.     Origins - Glazed Chicken: CAL 260, FAT 4 g (1 g sat. fat), CHOLESTEROL 50 mg, SODIUM 530 mg, CARB 330 g, FIBER 1 g, SUGAR 8 g, PROTEIN 20 g

10.    Marketplace - Ranchero Braised Beef: CAL 250, FAT 6 g (2 g sat. fat), CHOLESTEROL 30 mg, SODIUM 570 mg, CARB 33 g, FIBER 2 g, SUGAR 22 g, PROTEIN 15 g

11.    Marketplace - Tortilla Crusted Fish: CAL 300, FAT 9 g (2 g sat. fat), CHOLESTEROL 30 mg, SODIUM 490 mg, CARB 41 g, FIBER 2 g, SUGAR 6 g, PROTEIN 14 g

12.    Marketplace - Chicken with Almonds: CAL 290, FAT 5 g (0 g sat. fat), CHOLESTEROL 25 mg, SODIUM 490 mg, CARB 44 g, FIBER 4 g, SUGAR 8 g, PROTEIN 16 g

SMARTMADE (by Smart Ones)

1.   Mediterranean Style Chicken Bowl: CAL 260, FAT 9 g (4 g sat. fat), CHOLESTEROL 50 mg, SODIUM 510 mg, CARB 29 g, FIBER 5 g, SUGAR 6 g, PROTEIN 19 g

2.   White Wine Chicken & Couscous: CAL 190, FAT 8 g (2.5 g sat. fat), CHOLESTEROL 40 mg, SODIUM 500 mg, CARB 23 g, FIBER 3 g, SUGAR 5 g, PROTEIN 16 g

3.   Roasted Vegetables & Garlic-Herb Quinoa Bowl: CAL 360, FAT 11 g (4 g sat. fat), CHOLESTEROL 20 mg, SODIUM 580 mg, CARB 49 g, FIBER 11 g, SUGAR 7 g, PROTEIN 16 g

OTHER BRANDS

1.   EATINGWELL: Chicken & Wild Rice Stroganoff: CAL 260, FAT 5 g (2.5 g sat. fat), CHOLESTEROL 50 mg, SODIUM 530 mg, CARB 33 g, FIBER 6 g, SUGAR 6 g, PROTEIN 21 g

2.   FRONTERA: Tinga Taco Bowl: CAL 380, FAT 11 g (4 g sat. fat), CHOLESTEROL 50 mg, SODIUM 590 mg, CARB 33 g, FIBER 6 g, SUGAR 8 g, PROTEIN 19 g

3.   TRADER JOE’S: Chicken Burrito Bowl: CAL 260, FAT 5 g (1 g sat. fat), CHOLESTEROL 45 mg, SODIUM 560 mg, CARB 54 g, FIBER 10 g, SUGAR 3 g, PROTEIN 22 g

4.   SAFFRON ROAD: Teriyaki Chicken with Soba Noodles: CAL 280, FAT 10 g (1 g sat. fat), CHOLESTEROL 45 mg, SODIUM 510 mg, CARB 31 g, FIBER 2 gm SUGAR 6 g, PROTEIN 18 g

Posted 10/25/18

It's time to toss up some new exciting salads!  This week's recipes will give you a sweet and spicy Thai salad and a warm pasta salad that will utilize those last ears of fresh, local corn, or easily use frozen corn any time of the year, to add to your collection of recipes!

Thai Tuna Toss

Tuna, napa cabbage, and colorful vegetables get a sweet-and-spicy Asian-style dressing that's perfect for a quick week night main dish.

Prep:  25 mins    Total:  25 mins

Ingredients:

• 6 cups shredded napa or Chinese cabbage
• 12 ounces cooked tuna, broken into chunks, or 2 (6 ounce) cans very low-sodium chunk white tuna, drained
• 1 red or yellow sweet pepper, cut into thin strips
• 1 cup fresh snow pea pods, trimmed and halved crosswise
• 1/4 cup sliced green onion
• 1/2 cup rice vinegar
• 1 tablespoon sugar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 1/4 teaspoon ground ginger
• 1/8 to 1/4 teaspoon crushed red pepper
• 2 tablespoons chopped cashews

Directions:

1. Combine cabbage, tuna, sweet pepper, pea pods, and green onion in a very large bowl.  Gently toss to mix.
2. For dressing, combine rice vinegar, sugar, soy sauce, toasted sesame oil, ginger, and crushed red pepper in a screw-top jar.  Cover and shake well.
3. Pour dressing over cabbage mixture, toss to coat.  Serve immediately or cover and chill up to 12 hours.  Sprinkle with cashews before serving.

Servings: 4      Serving Size: 2 cups

Nutrition Information per Serving: CAL: 268,  FAT: 9 g (Sat 2 g),  CHOLESTEROL: 43 mg,  CARBS: 14 g, TOTAL SUGARS: 8 g, PROTEIN: 30 g,  FIBER: 3 g,  SODIUM: 205 mg,  POTASSIUM: 665 mg, IRON: 2 mg, FOLATE: 113 mcg, VIT A: 3,894 IU, VIT C: 83 mg, CALCIUM: 118 mg

Beefy Pasta Salad

This pasta salad with beef is the perfect choice for an early Autumn main dish.  It uses freshly cooked corn, ripe cherry tomatoes and fragrant basil and it's ready in just 30 minutes.

Prep:  15 mins    Cook:  15 mins    Total:  30 mins

Ingredients:

• 1 cup dried multigrain penne pasta (about 3 1/2 ounces)
• 2 ears corn, husks and silks removed
• Nonstick cooking spray
• 12 ounces boneless beef sirloin steak, cut into thin bite-size strips, or 2 cups shredded cooked beef pot roast (10 ounces) (see Tip)
• 1 cup cherry tomatoes, halved
• 1/4 cup shredded fresh basil
• 2 tablespoons finely shredded Parmesan cheese
• 3 tablespoons white wine vinegar
• 2 tablespoons olive oil 
• 1 clove garlic, minced
• 1/4 teaspoon, salt
• 1/8 teaspoon ground black pepper
• Finely shredded Parmesan cheese

Directions:

1. In a 4- to 6-quart Dutch oven, cook pasta according to package directions, adding corn for the last 3 minutes of cooking time. (Tip: If you are using frozen ears of corn, cook the corn in a separate pot of boiling water for 5-8 minutes.) Using tongs, transfer corn to a large cutting board. Drain pasta. Rinse in cold water and drain again; set aside. Cool corn until easy to handle.
2. Meanwhile, coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. Add beef strips. Cook for 4 to 6 minutes or until slightly pink in the center, stirring occasionally. (If using shredded beef, cook until heated through.) Remove from heat and cool slightly.
3. On a cutting board, place an ear of corn pointed end down. While holding corn firmly at stem end to keep in place, use a sharp knife to cut corn from cobs, leaving corn in planks; rotate cob as needed to cut corn from all sides. Repeat with the remaining ear of corn. In a large bowl, combine pasta, beef, tomatoes, basil, and the 2 tablespoons Parmesan cheese.
4. In a screw-top jar, combine vinegar, oil, garlic, salt, and pepper. Cover and shake well. Pour over pasta mixture; toss gently to coat. Gently fold in corn planks or place corn planks on top of individual servings. Serve immediately. If desired, garnish with additional Parmesan cheese.

Tip: If you have leftover beef pot roast, use it in this pasta salad.  Simply shred the meat and use 2 cups of it in the salad.

Servings: 4      Serving Size: 1 1/3 cups

Nutrition Information per Serving: CAL: 322,  FAT: 12 g (Sat 3 g),  CHOLESTEROL: 38 mg,  CARBS: 27 g, TOTAL SUGARS: 3 g, PROTEIN: 26 g,  FIBER: 4 g,  SODIUM: 256 mg

Posted 10/18/18

As the cooler weather starts to settle in around New England, we're starting to settle into our warmer, cozy dishes like these baked stuffed shells that can even be frozen and ready to go for a quick no-prep dinner night in the future or this beefy, veggie stew that will warm you up from the chill of the outdoors.

Turkey & Ricotta Stuffed Shells

This crowd-pleasing make-ahead pasta dish uses lean ground turkey instead of ground beef and sneaks in zucchini, which helps you eat more vegetables and helps keep the filling moist.  Assemble the shells and then freeze to bake off on a busy day for easy, healthy meal prep at it's best.

Prep:  20 mins    Cook:  45 mins    Total:  1 hr, 5 mins

Ingredients:

• 18 jumbo pasta shells

• 1 teaspoon extra-virgin olive oil

• 2 cups diced zucchini (about 1 zucchini)

• 1 cup chopped onion

• 2 teaspoons minced garlic

• 1/2 pound lean ground turkey

• 1 cup part-skim ricotta cheese

• 1/2 cup shredded Parmesan cheese, divided

• 1 large egg, lightly beaten

• 2 teaspoons dried Italian seasoning

• 1 teaspoon fennel seed

• 1/4 teaspoon freshly grated nutmeg or 1/8 teaspoon ground nutmeg

• 1/4 teaspoon crushed red pepper

• 1/4 teaspoon salt

• 1/4 teaspoon ground pepper

• 2 cups no-sugar added marinara sauce, divided

• 2 tablespoons chopped fresh basil (optional)

Directions:

1. Preheat oven to 375 degrees F.
2. Cook shells in a pot of boiling water according to package directions until al dente.  Drain shells and transfer to a plate.
3. Heat oil in a large skillet over medium heat.  Add zucchini, onion and garlic and cook, stirring often, until vegetables are softened, about 5 minutes.  Add turkey and cook, breaking it up with a wooden spoon, until cooked through, 3 to 4 minutes.
4. Whisk together ricotta, 1/4 cup Parmesan, egg, Italian seasoning, fennel seed, nutmeg, crushed red pepper, salt and ground pepper in a large bowl.  Add the turkey mixture and mix well.
5. Spread 1 cup marinara in the bottom of a 9-by-13-inch baking dish.  Spoon 2 heaping tablespoons ricotta mixture in each shell and arrange in the baking dish, seam die up.  Top the filled shells with the remaining 1 cup sauce and sprinkle with the remaining 1/4 cup Parmesan.
6. Cover the baking dish with foil and bake until the marinara is bubbly, about 30 minutes.  Uncover and bake for 10 minutes more.  Let the shells rest for 10 minutes, then sprinkle with basil, if desired, and serve.

Tip:  To make ahead:  Prepare through Step 5.  Wrap baking dish tightly with plastic wrap, then foil, and freeze for up to 1 month.  Bake frozen shells, covered, until marinara is bubbly, 45 to 50 minutes.  Uncover and bake for 10 minutes more.  Or, thaw shells in refrigerator overnight and bake as directed in recipe. 

Servings: 6      Serving Size: 3 stuffed shells

Nutrition Information per Serving:CAL: 347,  FAT: 13g (Sat 5g),  CHOL: 77mg,  CARBS: 38g, TOTAL SUGARS: 7g, PROTEIN: 22g,  FIBER: 5g,  SODIUM: 523mg,  POTASSIUM: 569mg, IRON: 3 mg

 

Hearty Beef and Vegetable Stew

This warming beef stew simmers in a Dutch oven and gets classic flavor from red wine.

Prep:  20 mins    Cook:  45 mins    Total:  1 hr, 5 mins

Ingredients:

• 2 tablespoons canola oil
• 2 slices turkey bacon, chopped (1/4 cup)
• 1 pound beef stew meat
• 1/8 teaspoon kosher salt or sea salt
• 1/8 teaspoon freshly ground black pepper
• 4 medium carrots, peeled and cut diagonally into 1-inch-pieces
• 4 stalks celery, cut diagonally into 1-inch pieces
• 2 large onions, coarsely chopped
• 3 tablespoons tomato paste
• 6 plum tomatoes, coarsely chopped
• 1 cup dry red wine (such as Cabernet Sauvignon) or pomegranate juice
• 2 tablespoons white vinegar
• 2 (14.1 ounce) cans reduce-sodium beef broth
• 3 fresh thyme sprigs
• 1 bay leaf
• Snipped fresh thyme (optional)

Directions:

1. In a 4-quart Dutch oven*, heat oil over medium-high heat.  Add bacon; cook about 5 minutes or until browned, stirring occasionally.
2. Add beef to Dutch oven.  Sprinkle with the salt and pepper.  Cook about 8 minutes or until browned, stirring occasionally.  Remove meat from Dutch oven; set aside.
3. Add carrots, celery, and onions to Dutch oven.  Add tomato paste, stirring coat vegetables; cook for 2 minutes. Add tomatoes, wine, and vinegar.  Bring to boiling scraping up any browned bits on the bottom of the Dutch oven.  Reduce heat.  Simmer, uncovered for 5 minutes.  Add broth the thyme sprigs, the bay leaf, and browned beef mixture.  Bring to boiling; reduce heat.  Simmer, covered, for 45 minutes.  Uncover and simmer for about 30 minutes more or until thickened and beef and vegetables are tender.
4. Discard thyme sprigs and bay leaf.  To serve, divide stew among six soup bowls.  If desired, garnish with snipped thyme.

Note:  If you don't have a Dutch oven, any heavy, deep pot with a cover will work.

Servings: 6      Serving Size: 1 1/3 cup

Nutrition Information per Serving:
CAL: 258,  FAT: 9g (Sat 2g),  CHOL: 38mg,  CARBS: 16g, TOTAL SUGARS: 8g, PROTEIN: 21g,  FIBER: 4g,  SODIUM: 520mg,  POTASSIUM: 869 mg, IRON: 2 mg

Posted 10/11/18

We're on a soup and salad kick again this week!  We can't help it with these two scrumptious recipes!  The Carrot Ginger Soup is the creation of our newest team member, James (Jamie) Bronner, Nutritionist.

The salad is a fun change of pace from a traditional salad.  With the crunch from the potato strings, it almost seems like you're munching on some crunchy croutons that taste like some delicious home made french fries!

Carrot Ginger Soup

This special recipe was created by our new Nutritionist, Jamie Bronner, who previously worked as a professional chef!

This delicious warm soup reminds us of all the wonderful things of Fall that we are able to enjoy here in New England, especially the beautiful golden-orange color that fits right in with the changing leaves.

Prep:  20 mins    Cook:  45 mins    Total:  1 hr, 5 mins

Ingredients:

• 6 cups chicken broth
• 3 pounds carrots, diced
• 2 Spanish onions, diced
• 4 inch piece ginger, freshly grated
• 5 cloves garlic, minced
• 1 stick (1/2 cup) butter, unsalted, melted
• 1 cup whole milk
• 2 tablespoons tarragon, freshly minced
• 1 bunch scallions, sliced thinly
• Salt and pepper to taste

Directions:

1. In a stockpot, melt the butter over a medium heat.  Add the carrots, onions and ginger and sweat for 8 minutes before adding garlic.
2. Add the 6 cups of broth and cook covered until carrots are soft, about 20-30 minutes.
3. Transfer the mixture to a food processor and slowly start to incorporate the whole milk to achieve a creamy, smooth texture.
4. Stir in fresh tarragon and season with salt and pepper to taste.
5. When serving, reheat and garnish with thin sliced scallions.

Servings: About 10    Serving Size: About 1 cup

Nutrition Information per Serving:
CAL: 186,  FAT: 11g (Sat 6.5g),  CHOL: 27mg,  CARBS: 20g, TOTAL SUGARS: 8g, PROTEIN: 6g,  FIBER: 4g,  SODIUM: 360mg,  POTASSIUM: 658mg

Spiralized Zucchini and Crispy Potato Salad

Here's a fresh twist on a potato salad recipe.  Toss zucchini noodles with crunchy potato ribbons and tomatoes for a quick and easy side dish!

Prep: 10 mins    Cook:  30 mins    Total:  40 mins

Ingredients:

• 1 large potato, peeled
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 large zucchini
• 1 1/2 cups halved cherry tomatoes
• 2 tablespoons snipped fresh basil, Italian (flat-leaf) parsley, or tarragon
• 1 recipe Lemon-Rice Vinegar Dressing (see below)

Directions:

1. Preheat oven to 350 degrees F.  Line a baking sheet with nonstick foil.  Coat foil with cooking spray; set baking sheet aside.
2. Using a spiral vegetable slicer fitted with the chipper blade (large holes), * push the potato through the blade to make long potato spirals.  Break spirals into 6- to 12-inch-long pieces and place in a large bowl.  Drizzle with oil and sprinkle with salt and pepper; toss gently to coat.  Transfer potato spirals to the prepared baking sheet, spreading in a single layer.  Bake for 15 to 20 minutes or until tender, stirring once.  Increase oven temperature to 450 degrees F.  Bake for 5 to 10 minutes more or until potato spirals are golden brown and crisp.
3. Meanwhile, using the spiral vegtable slicer, fitted with the chipper blade (large holes), * push the zucchini through the blade to make long zucchini spirals.  Break spirals into 6- to 12- inch-long pieces.  In a serving bowl combine the zucchini spirals, tomatoes and basil.  Add Lemon-Rice Vinegar Dressing; toss gently to coat.  Top with the potato spirals, tossing gently if desired.

Notes:

• If you don't have a spiralizer you can substitute 2 smaller potatoes for the large potato.  Using a vegetable peeler, slice the potatoes and zucchini lengthwise into thin, wide ribbons.  Cut the ribbons into about 1/4-inch-wide strips and continue as directed.
• This salad is very flexible.  Substitute yellow summer squash for the zucchini.  For add-ins, consider sliced radishes, cooked and chilled peas, shaved Parmesan, and/or finely chopped broccoli.

Lemon-Rice Vinegar Dressing

Ingredients:

• 2 tablespoons canola oil
• 2 teaspoons rice vinegar
• 2 teaspoons lemon juice
• 1 teaspoon Dijon-style mustard
• Dash salt and ground black pepper

Directions:

1. In a small bowl whisk together canola oil, rice vinegar, lemon juice, mustard, salt, and pepper. 

Servings: 4 (6 cups)    Serving Size: 1 1/2 cups

Nutrition Information per Serving:
CAL: 160,  FAT: 11g (Sat 1g),  CHOL: 0mg,  CARBS: 15g, TOTAL SUGARS: 4g, PROTEIN: 2g,  FIBER: 2g,  SODIUM: 226mg, POTASSIUM: 821mg

Posted 10/4/18

Need a quick week night plan for dinner?  This Ravioli and Vegetable Soup and Tomato-Basil Zoodle Salad can be made in less than 30 minutes and make for great leftovers - if you have any left!

Ravioli and Vegetable Soup

Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course.  Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket.  Tortellini can be used instead of ravioli as well.

Cook:  25 mins    Total:  25 mins

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced
• 2 cloves garlic, mined
• 1/4 teaspoon crushed red pepper, or to taste (optional)
• 1 (28 ounce) can crushed tomatoes, preferably fire-roasted
• 1 (15 ounce) can vegetable broth or reduced-sodium chicken broth
• 1 1/2 cups hot water
• 1 teaspoon dried basil or marjoram
• 1 (6 - 9 ounce) package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini (about 2 medium)
• Freshly ground pepper to taste

Directions

1. Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Servings: 4      Serving Size: About 2 cups

Nutrition Information per Serving:CAL: 261,  FAT: 8g (Sat 3g),  CHOL: 28mg,  CARBS: 33g, TOTAL SUGARS: 12g, PROTEIN: 11g,  FIBER: 7g,  SODIUM: 354mg,  CALCIUM: 97mg, POTASSIUM: 732mg, IRON: 5mg, FOLATE: 16mg, VIT A: 2,279, VIT C: 24mg

Tomato-Basil Zoodle Salad

Spiralized zucchini noodles make the perfect base for this colorful and flavorful salad- think pasta salad without all the carbs!  It comes together quickly for a light lunch or easy side.  Add grilled chicken, shrimp or chickpeas to make a heartier meal.

Prep : 30 mins    Cook:  50 mins    Total:  1 hr, 30 mins

Ingredients:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons white balsamic vinegar
• 1 tablespoon chopped fresh basil, plus more for garnish
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 large zucchini
• 1 firm ripe avocado, cubed
• 1 cup halved cherry tomatoes
• 1/2 cup pearl-size fresh mozzarella balls

Directions:

1. Whisk oil, vinegar, basil, garlic powder, salt, and pepper in a large bowl.
2. Using a spiral vegetable slicer with the chipper blade attachment (for thick noodles), cut zucchini lengthwise into "noodles", stopping when you reach the seeds. *
3. Add the zucchini noodles, avocado, tomatoes, and mozzarella to the dressing and toss to coat.  Serve topped with more basil, if desired.

Note:  If you don't have a spiralizer to make the zoodles, you use a mandoline with julienne insert or purchase spiralized zucchini noodles in the fresh produce section of most grocery stores.

Servings: 6      Serving Size: 1 cup

Nutrition Information per Serving:
CAL: 192,  FAT: 17g (Sat 4g),  CHOL: 10mg,  CARBS: 7g, TOTAL SUGARS: 3g, PROTEIN: 4g,  FIBER: 3g,  SODIUM: 149mg,  POTASSIUM: 369mg

Posted 9/27/18

We're cooking up a classic favorite reinvented.  This Noodle-Less Lasagna will give you the warmth and tasty goodness you're used to with traditional meat and noodle filled lasagna without all the guilt!

Our Persian Cucumber Salad paired with the lasagna, with bright notes of lemon and mint, will freshen your taste buds and compliment your main dish well or you can turn it into the main star with some added protein and cabbage.

Noodle-Less Lasagna

The lasagna that cuts carbs, boosts your veggie servings and is gluten-free: this easy dinner recipe uses slices of roasted eggplant and zucchini as the noodles in this healthy lasagna.

Prep : 30 mins    Cook:  50 mins    Total:  1 hr, 30 mins

Ingredients:

• 1 large eggplant, sliced lengthwise into ¼-inch-long strips

• 1 large zucchini, sliced lengthwise into ¼-inch-long strips

• 12 ounces sweet Italian sausage, casings removed 

• 1/2 onion, chopped

• 2 cloves garlic, minced

• 1 (28 ounce) can no-salt-added crushed tomatoes

• ¼ cup dry red wine

• 1 teaspoon dried basil

• 1 teaspoon dried oregano

• 1 cup part-skim ricotta cheese

• 1 large eggs 

• 1/4 teaspoon ground pepper

• 1 cup shredded mozzarella, divided

• Fresh basil for garnish

Directions:

1. Preheat oven to 400°F. Coat 2 large baking sheets with cooking spray.
   
   
2. Arrange eggplant and zucchini in a single layer on the prepared baking sheets. Roast until tender, about 20 minutes.
   
   
3. Meanwhile, cook sausage in a large saucepan, crumbling it with a spoon, until browned, about 6 minutes. Add onion and garlic and cook, stirring occasionally, until tender and fragrant, 2 to 3 minutes. Add tomatoes, wine, basil and oregano and cook, stirring occasionally, until bubbling. Lower heat and simmer for 10 minutes.
   
   
4. Combine ricotta, egg and pepper in a small bowl.
   
   
5. Spread about 1 cup sauce in a 9-by-13-inch baking dish. Top with a layer of half the eggplant. Dollop on about ⅓ cup ricotta mixture and sprinkle with ¼ cup mozzarella. Layer on half the zucchini, crosswise to the eggplant layer, then top with 1 cup sauce, dollop on ⅓ cup ricotta mixture and sprinkle with ¼ cup mozzarella. Layer on the remaining eggplant and top with 1 cup sauce, dollop on the remaining ricotta mixture and sprinkle with ¼ cup mozzarella. Layer on the remaining zucchini and top with the remaining sauce and mozzarella.
   
   
6. Bake the lasagna until the sauce is bubbling around the edges, about 30 minutes. Let stand for 10 to 20 minutes before serving. Garnish with fresh basil, if desired.

Servings: 8      Serving Size: 1 cup

Nutrition  Information per Serving:
CAL: 279,  FAT: 16g (Sat 7g),  CHOL: 69mg,  CARBS: 19g, TOTAL SUGARS: 7g, PROTEIN: 17g,  FIBER: 4g,  SODIUM: 506mg,  CALCIUM: 208mg, POTASSIUM: 599mg, IRON: 4mg, FOLATE: 34mg, VIT A: 1,192, VIT C: 208mg

Persian Cucumber and Tomato Salad

You can serve this healthy salad as an accompaniment to the Noodle-Less Lasagna recipe provided above or turn it into a full meal by adding chicken, fish, chickpeas or another protein.  Lay the salad on top of a bed of purple kale, lightly dressed with more olive oil and lemon juice.

Prep : 25 mins    Total:  35 mins

Ingredients:

• 3 cups diced unpeeled small cucumbers, preferably Persian (see Tip) or “mini”*

• 1 1/2 cups assorted cherry tomatoes, halved or quartered

• 1/4 cup finely chopped white onion

• 3 tablespoons coarsely chopped fresh parsley

• 1 tablespoon coarsely chopped fresh mint

• 1 teaspoon lemon zest

• 1 tablespoon fresh lemon juice

• 1/4 teaspoon kosher salt

• 2 tablespoons extra-virgin olive oil

• Freshly ground pepper to taste

Directions:

1. Combine cucumbers, tomatoes, onion, parsley, mint, lemon zest, lemon juice and salt in a medium bowl.  Let stand for at least 10 minutes (and up to 2 hours) for the flavors to meld.

1. Add oil and toss to coat.  Season with pepper.

Tip:  Persian cucumbers are nearly seedless and are thin-skinned enough to be served unpeeled.  They’re usually 5-6 inches long and can be used interchangeably with the similar but larger English cucumber.

Servings: 4      Serving Size: 1 cup

Nutrition Information per Serving:

CAL: 91,  FAT: 7g (Sat 1g),  CHOL: 0mg,  CARBS: 6g, TOTAL SUGARS:3g, PROTEIN: 1g,  FIBER: 1g,  SODIUM: 77mg, POTASSIUM: 275mg

Posted 9/20/18

As the temperatures start to cool a bit around New England, we often start to think about casseroles, baking, roasting; things to warm up the home and our bellies.  This week's recipes give us a taste of a warm roasted meal with a little nod farewell to summer with our quick fresh slaw for a side dish you can pair with anything.

Roasted Chicken Breasts, Potatoes & Scallions with Herb Vinaigrette

Roasting chicken breasts directly on top of the vegetables bastes the scallions and potatoes with delicious dripping in this healthy dinner recipe.  Serve with steamed broccoli, sauteed spinach, roasted asparagus, or a mixed green salad.  Our Simply Delicious Coleslaw tastes great with this too (recipe below)! 

Prep : 15 mins    Cook:  40 mins    Total:  55 mins

Ingredients:

• 12 ounces new potatoes, quartered
• 2 bunches scallions, trimmed
• 4 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon ground pepper, divided
• 1/2 teaspoon salt, divided
• 4 large bone-in, chicken breasts with skin
• 2 tablespoons sherry vinegar
• 2 tablespoons chopped fresh herbs, such as dill, thyme, and/or parsley
• 1 tablespoon whole-grain mustard
• 1 tablespoon finely chopped shallot

Directions:

1. Preheat oven to 450°F.
2. Toss potatoes and scallions with 4 teaspoons oil and 1/4 teaspoon each pepper and salt in a large bowl. Spread evenly on a large rimmed baking sheet. Place chicken on top; drizzle with 2 teaspoons oil and sprinkle with 1/4 teaspoon each pepper and salt. Roast uncovered for 15 minutes.  Cover with tinfoil and roast until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F and the potatoes are tender, about 20 to 25 minutes more.
3. Meanwhile, whisk the remaining 2 tablespoons oil and 1/4 teaspoon pepper with vinegar, herbs, mustard and shallot in a small bowl. Serve drizzled over the chicken and vegetables.

Servings: 4      Serving Size: 1 chicken breast & 3/4 cup vegetables each

Nutrition Information per Serving:
CAL: 242,  FAT: 16g (Sat 3g),  CHOL: 21mg,  CARBS: 15g, TOTAL SUGARS: 1g, PROTEIN: 9g,  FIBER: 3g,  SODIUM: 316mg,  CALCIUM: 32mg, POTASSIUM: 464mg, IRON: 1mg

Simply Delicious Coleslaw

This delicious coleslaw recipe is easy and quick to make with a bag of coleslaw mix from your local grocery store.  This can usually be found near the pre-made salad section.  If you prefer, you can shred your own mix of vegetables of your choosing like red and/or green cabbage, carrots, peppers, etc.

Prep : 10 mins    Total:  10 mins

Ingredients:

• 1/2 cup plain non-fat yogurt
• 2 tablespoons Dijon style mustard
• 1 tablespoon fresh lemon juice
• 1 16-ounce bag coleslaw mix
• 1/2 teaspoon dried onion flakes
• 1/2 teaspoon dill seeds
• 1/8 teaspoon salt (optional)
• freshly ground pepper (to taste)

Directions:

1. In a large bowl combine the yogurt, mustard, and mayonnaise.
2. Add the coleslaw mix and toss to coat.
3. Sprinkle with onion flakes, dill seeds, salt, and pepper. Mix well.
4. Cover and refrigerate for up to one day before serving.

Servings: 6     Serving Size:  About 1 cup each

Nutrition Information per Serving:
CAL: 47,  FAT: 1.1g (Sat 0g),  CHOL: 2mg,  CARBS: 8g, TOTAL SUGARS: 4.5g, PROTEIN: 2.5g,  FIBER: 2g,  SODIUM: 146mg,  CALCIUM: 80mg, POTASSIUM: 251mg, IRON: 4mg, VIT A: 862 IU, VIT C: 44mg

Posted 9/13/18

With Summer soon ending, we wanted to cook up a couple of fresh recipes with the bounty of local vegetables still available.  Be sure to scoop up your local produce soon before we head into Autumn (a little over a week away!) and the cold weather starts to settle in!

Shrimp Salad-Stuffed Tomatoes

Prep : 35 mins    Total:  35 mins

Ingredients:

• 1 pound peeled cooked shrimp, (21-25 per pound, thawed if frozen), tails removed, chopped
• 1 stalk celery, finely diced
• 1/4 cup minced fresh basil
• 10 Kalamata olives, pitted and finely chopped
• 1 medium shallot, mince
• 2 tablespoons reduced-fat mayonnaise
• 1 tablespoon white-wine vinegar
• Pinch of freshly ground pepper
• 4 large ripe tomatoes, cored

Directions:

1. Combine shrimp, celery, basil, olives, shallot, mayonnaise, vinegar and pepper in a medium bowl. Stir to combine.
2. Carefully hollow out the inside of each tomato using a melon baller or small spoon; reserve the scooped tomato for another use (see Tip). To serve, fill each tomato with a generous ½ cup of the shrimp salad.

Notes:

• Make Ahead Tip:  Prepare the salad (Step 1). Cover and refrigerate for up to 1 day.
• Tip:  Save the scooped-out tomato insides to use in fresh tomato soup or pasta sauce.  Store in the refrigerator for up to 3 days or in the freezer for up to 6 months.

Servings: 4                 Serving Size: 1 stuffed tomato

Nutrition Information Per Serving:

CAL: 160,  FAT: 5g (Sat 1g),  CHOL: 145mg,  CARBS: 32g, TOTAL SUGARS: 4g, ADDED SUGAR: 0g, PROTEIN: 6g,  FIBER: 2g,  SODIUM: 402mg, POTASSIUM: 484mg, CALCIUM: 83mg, FOLATE: 50mcg,  IRON: 1mg, VIT A:  26% dv, VIT C: 62% dv 

Braised Summer Vegetables with a Green Herb Sauce

This dish of braised summer produce uses many vegetables still available locally but you can mix it up with any vegetables you have on hand.  If available, try adding fresh fava beans or other shell beans to bump up the protein in this quintessential summer dish.

The Green Sauce in this recipe freezes well and is perfect for tossing with pasta, mixing into soup or adding a little flavor to other vegetables or sides!  The nutritional information for just the sauce is also listed at the end of the recipe for your use should you decide to make additional sauce for later.

Prep : 30 mins    Cook: 1 hr    Total:  1 hr, 30 mins

Ingredients:

Vegetable Braise

• 2 tablespoons extra-virgin olive oil
• 2 bay leaves
• 6 small onions, halved, or 2 large onions, cut into 2-inch pieces
• 7 large cloves garlic, peeled and halved
• 3 sprigs fresh thyme
• 6 fresh sage leaves
• 12 small or 3 large carrots, peeled and cut into 3-inch lengths
• 12 ounces small new potatoes, scrubbed and cut into 1 1/2-inch wedges
• 8 ounces yellow wax beans or a mixture of beans, trimmed and cut in half
• 5 medium tomatoes, peeled (see Tip), seeded and quartered, juice reserved
• 1 large yellow or orange bell pepper, cut into strips
• 1 pound summer squash, cut into 2-inch pieces
• 1/2 teaspoon salt
• 1/4 freshly ground pepper

Green Herb Sauce 

• 1/3 cup packed fresh basil leaves

• 1/3 cup flat-leaf parsley leaves

• 2 tablespoons fresh marjoram leaves

• 1 small clove garlic

• 3 tablespoons extra-virgin olive oil

• 3 tablespoons water, or more ifnecessary

• 2 tablespoons capers, rinsed

• Pinch of salt

Directions:

1. To prepare vegetable braise: Heat oil and bay leaves in a large Dutch oven over medium-low heat until fragrant, about 1 minute. Stir in onions, garlic, thyme and sage; cover and cook, without stirring, 3 minutes. Layer carrots, potatoes, beans, tomatoes, bell pepper and squash on top without stirring. Season with salt and pepper, and pour the reserved tomato juice over the vegetables. Cover and cook until the vegetables are tender and juicy, 40 to 60 minutes. After 30 minutes, if the pot seems dry, add a few tablespoons water.
2. To prepare green herb sauce: Puree basil, parsley, marjoram, garlic and oil in a food processor or blender. With the motor running, add water and process until the sauce is smooth and creamy. Transfer the sauce to a bowl, stir in capers and season with salt.
3. Remove the bay leaves and thyme sprigs from the vegetables. Serve drizzled with the green herb sauce.

Notes:

• You can cover and refrigerate the leftovers for up to 3 days. Reheat in the microwave or on the stove top over low heat.c
• Make a small X in the bottom of each tomato and plunge into boiling water until the skins are slightly loosened, 30 seconds to 2 minutes. Transfer to a bowl of ice water for 1 minute. Peel with a paring knife, starting at the X.

Servings: 6                 Serving Size: 2 cups vegetables

Nutrition Information Per Serving (Complete Recipe):

CAL: 250,  FAT: 13g (Sat 2g),  CHOL: 0mg,  CARBS: 32g, TOTAL SUGARS: 11g, ADDED SUGAR: 0g, PROTEIN: 6g,  FIBER: 7g,  SODIUM: 335mg, POTASSIUM: 1,147mg, CALCIUM: 102mg, IRON: 2 mg, VIT A:  151% dv, VIT C: 178% dv, FOLATE: 24% dv

--------------------------------------------------------------------------------------------------------

Green Sauce Nutrition Information

Servings: 21 tablespoons (1 ¼ cup + 1 tablespoon)   Serving Size: 1 tablespoon

Nutrition Information for Green Sauce Only Per Serving:

CAL: 18,  FAT: 2g (Sat 0g),  CHOL: 0mg,  CARBS: 0g, TOTAL SUGARS: 0g, ADDED SUGAR: 0g, PROTEIN: 0g,  FIBER: 0g,  SODIUM: 35mg, POTASSIUM: 7mg, CALCIUM: 3mg, IRON: 0 mg, VIT A:  4% dv, VIT C: 2% dv, FOLATE: 1% dv

Posted 9/6/18

Who doesn't love a great burger and some fries?  Today, we're cooking up some Tuna Burgers and Sweet Potato Fries!  These recipes are easily adaptable to be cooked in your oven and stove top, or outside on the grill!

Tuna Burgers

Prep : 10 mins    Cook: 8 mins    Total:  40 mins

Ingredients:

• 2 (5 ounces each) cans tuna (in water), drained
• 1 egg
• 1/2 cup Italian seasoned bread crumbs
• 1/3 cup minced onion
• 1/4 cup minced celery
• 1/4 cup minced red bell pepper
• 1/4 cup mayonnaise
• 1/2 teaspoon dried dill weed
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 dash soy sauce

Directions:

1. Combine tuna, egg, bread crumbs, onion, celery, red bell pepper, mayonnaise, dill, salt, pepper, and soy sauce. Mix well. Shape into 4 patties (mixture will be very soft and delicate). Refrigerate for 20 minutes to make the patties easier to handle, if desired.
2. Coat a non-stick skillet with cooking spray; fry tuna patties for about 3 to 4 minutes per side on medium high, or until cooked through. These are fragile, so be careful when turning them.
3. Serve on your favorite buns or in lettuce wraps. If you choose to use buns, we recommend a thin roll or pocket like Arnold Sandwich Thins Rolls or 1/2 of Arnold Pocket Thins Flatbreads, or Thomas Bagel Thins or 1/2 of Thomas Sahara Pita Pockets.

To Grill Burgers:

1. Gas Grill - Heat grill to medium.
   Charcoal Grill - Set rack 4-6 inches from medium coals.
2. Cook 8 to 10 minutes or until deep golden brown, turning once.
3. Serve on buns or lettuce wraps.

Yield: 4 Servings         Serving Size: 1 Burger

  

Nutrition Information Per Serving:

CAL: 226,  FAT: 12g (Sat 2g),  CHOL: 67mg,  CARBS: 8g, TOTAL SUGARS: 2g, PROTEIN: 21g,  FIBER: 1g,  SODIUM: 256mg, POTASSIUM: 302mg

Roasted Sweet Potato Fries

Prep : 10 mins    Cook: 20 mins    Total:  30 mins

Ingredients:

•  2 large sweet potatoes
• 1/2 ounce rosemary
• 4 garlic cloves
• Olive oil
• Salt and Pepper to taste

Directions:

1. Preheat oven to 450ºF.  Wash and dry sweet potatoes.  Cut sweet potatoes into wedges, about 1" wide.  Strip rosemary leaves from stems.  Discard stems and roughly chops leaves until you have 2 teaspoons.  Smash garlic with the back of a chef's knife.
2. Toss sweet potato wedges on baking sheet with garlic, chopped rosemary, a drizzle of olive oil, and a pinch of salt and pepper.  Roast in oven until lightly browned and tender, 15 - 20 minutes, flipping halfway through.  Serve.

To Grill Fries:

1. Gas or Charcoal Grill - Prepare grill for direct grilling over medium-high heat.
2. Line grill rack with a piece of foil sprayed with nonstick cooking spray.
3. Using a fork, prick foil in several places.  Place sweet potatoes fries and garlic pieces on foil.  Grill for 10 to 15 minutes or until tender, turning occasionally.

Yield: 4 Servings

Nutrition Information Per Serving: CAL: 120,  FAT: 4g (Sat 0.5g),  CHOL: 0mg,  CARBS: 20g, TOTAL SUGARS: 6g, PROTEIN: 2g,  FIBER: 4g,  SODIUM: 179mg, POTASSIUM: 473mg

Posted 8/30/18

With so many local vegetables in abundance in the Pioneer Valley right now, it's a great time for incorporating these nutrition packed goodies in your daily meals.

We're taking full advantage of many of the local produce available right now and making some Asian dishes this week.

Egg Drop Soup with Vegetables

Prep : 25 mins    Total:  35 mins

Ingredients:

• 1 egg roll wrapper, cut into thin 1 - to 1 - 1/2 inch  - long strips
• 6 cups low-sodium chicken broth
• 4 teaspoons reduce-sodium soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon ground white pepper
• 2 medium carrots
• 1/2 cup frozen baby sweet peas
• 2 tablespoons + 2 teaspoons cornstarch
• 4 eggs
• 2 green onions, bias-slice

Directions:

1. Preheat oven to 375°F. Line a baking sheet lined with parchment paper and coat with nonstick cooking spray. Place egg roll wrapper strips on prepared baking sheet (see Tips). Lightly coat strips with cooking spray. Bake for 6 to 7 minutes or until light brown and crisp, stirring once halfway through baking; set aside.
2. In a large saucepan combine 5 cups of the broth, the soy sauce, garlic, and white pepper. Bring to boiling.
3. To make carrot flowers, using a paring knife or channel knife (see Tips), make four or five shallow lengthwise notches around each carrot; thinly slice carrot. (Or, thinly slice carrots; cut each slice with a 1-inch or smaller flower-shape cutter.) Add carrots and peas to boiling broth; return to boiling.
4. Stir cornstarch into the remaining 1 cup broth; stir into soup. Reduce heat. Cook and stir until slightly thickened and bubbly; cook and stir for 2 minutes more.
5. Remove from heat. Place eggs in a liquid measuring cup; use a fork to beat eggs. While gently stirring the broth, pour eggs in a thin stream into soup (eggs will form fine shreds). Ladle soup into serving bowls. Garnish with green onions. Serve with crisp wrapper strips.

Tips:

• To make curly strips, shape foil into small logs; place on baking sheet. Drape strips over foil logs. Bake as directed.
• A channel knife is a garnishing tool used to make thin strips of citrus peel and other garnishes.

Servings: 4     Serving Size:  1 3/4 cups soup & 1 tablespoon crips

Nutrition Information Per Serving:

CAL: 158,  FAT: 5g (Sat 2g),  CHOL: 76mg,  CARBS: 0g, TOTAL SUGARS: 0g, PROTEIN: 26g,  FIBER: 0g,  SODIUM: 56mg

Quick Shrimp Fried Rice

Prep : 30 mins    Total:  30 mins

Ingredients:

• 12 ounces fresh or frozen medium shrimp in shells
• 1 egg
• 2 egg whites
• 4 teaspoons canola oil
• 1/2 cup chopped carrot (1 medium)
• 1/2 cup chopped celery (1 stalk)
• 1/2 cup sliced fresh mushrooms
• 1/2 cup sliced green onions (4)
• 1 teaspoon grated fresh ginger
• 2 cups unsalted cooked brown rice, chilled
• 1/2 (14 ounce) can bean sprouts, rinsed and drained (1 cup)
• 1/2 cup frozen baby peas 
• 2 tablespoons reduced-sodium soy sauce

Directions:

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels and set aside. In a small bowl beat together egg and egg whites; set aside. In a large skillet or wok heat 2 teaspoons of the oil over medium-high heat. Add shrimp; stir-fry about 2 minutes or until shrimp are opaque. Remove shrimp; set aside.

1. Add the remaining 2 teaspoons oil to the skillet or wok. Add carrot, celery, mushrooms, green onions, and ginger; stir-fry for 3 to 4 minutes or until vegetables are tender. Add egg mixture; let stand for 5 to 10 seconds or until egg sets on bottom but remains runny on top. Add rice and bean sprouts. Turn and toss mixture continuously for 1 minute. Stir in shrimp, peas, and soy sauce; heat through.

Servings: 4     Serving Size:  1 1/4 cups

Nutrition Information Per Serving:

CAL: 304,  FAT: 8g (Sat 1g),  CHOL: 182mg,  CARBS: 31g, TOTAL SUGARS: 4g, PROTEIN: 26g,  FIBER: 4g,  SODIUM: 575mg, FOLATE: 45mcg, POTASSIUM: 440mg

Ginger Pork with Tofu

Prep: 30 mins    Cook:  15 mins   Total:  45 mins

Ingredients:

• 1 ounce dried shiitake mushrooms
• Boiling water
• 3 tablespoons reduce-sodium soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon rice vinegar
• Nonstick cooking spray
• 8 ounces lean boneless pork, cut into thin bite-size strips
• 2 tablespoons grated fresh ginger
• 1 large clove garlic, minced
• 1/8 teaspoon cayenne pepper
• 1/2 cup sliced green onions
• 1 (14 - 16 ounce) package extra-firm tub-style tofu (fresh bean curd), cut into 1-inch cubes
• 2 cups fresh pea pods, strings and tips removed
• 1 teaspoon toasted sesame oil
• 2 cups hot cooked brown rice (optional)
• 2 teaspoons sesame seeds, toasted (optional)

Directions:

1. Place dried mushrooms in a medium bowl; add enough boiling water to cover. Let stand for 30 minutes. Drain, reserving 1 cup of the soaking liquid. Strain the reserved soaking liquid. Cut off tough stems of mushrooms and discard. Slice mushroom caps; set aside.
2. In a small bowl, combine reserved soaking liquid, soy sauce, cornstarch, and rice vinegar; stir well to dissolve cornstarch.
3. Lightly coat an unheated wok or large skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Cook pork in hot skillet for 2 to 3 minutes or until no longer pink. Add ginger, garlic, and cayenne pepper; cook and stir for 15 seconds. Add green onions and chopped mushrooms; cook and stir for 30 seconds.
4. Stir cornstarch mixture and add to skillet; cook and stir until boiling. Add tofu cubes, pea pods, and sesame oil. Cook, stirring gently, for 2 to 3 minutes or until heated through. If desired, serve with hot cooked rice and sprinkle with sesame seeds. Makes 4 (1-1/2 cup) servings.

Tips:

• To toast sesame seeds, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven about 5 minutes or until golden, shaking pan once or twice.

Servings: 4     Serving Size:  1 1/2 cups

Nutrition Information Per Serving:

CAL: 236,  FAT: 8g (Sat 1g),  CHOL: 31mg,  CARBS: 13g, TOTAL SUGARS: 23g, PROTEIN: 24g,  FIBER: 2g,  SODIUM: 457mg

Posted 8/23/18

It's eggplant season!  This versatile plant is often thought to be a vegetable but it's actually a berry!  Eggplant recipes abound in all types of cooking: baked, broiled, fried, grilled; you name it, it can probably be done with an eggplant.  

Today, we share two delicious recipes.  One is a baked vegetable, garlic and cheese casserole, and the other a grilled eggplant, tomato and mozzarella dish!

Do you have a favorite eggplant recipe?  Share it with us by sending it in our comment box to the right and we may post it for here for all to enjoy!

Tomato Eggplant Zucchini Bake with Garlic and Parmesan

Prep : 15 mins    Cook: 45 mins    Total:  1 hr

Ingredients:

• 3 medium zucchini (about 1 1/2 pounds)
• 1 small/medium eggplant (about 3/4 pound - see notes if your eggplant is large)
• 1 pint cherry or grape tomatoes
• 1 tablespoon extra-virgin olive oil
• 4 large cloves garlic, minced
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 2/3 cup freshly grated Parmesan cheese, divided (about 1 1/2 ounces)
• 1/4 cup chopped fresh basil, divided
• 1/4 cup chopped fresh parsley, divided

Directions:

1. Preheat the oven to 350 degrees F. Lightly grease a deep 9×9-inch baking dish or similar 3 1/2-quart casserole dish with nonstick spray.
2. Quarter  the zucchini then cut into 1/2-inch slices and place in a large mixing bowl (each piece of zucchini should be roughly 1/2 to 3/4 inches in size). Next, slice the eggplant into 1/4-inch rounds, then stack the rounds and cut into roughly 3/4-inch pieces. Add to the bowl with the zucchini. Halve the cherry tomatoes and add them to the bowl. Drizzle the cut vegetables with the olive oil, then add the garlic, salt, pepper, 1/3 cup of the Parmesan cheese, and half of the basil and parsley. Toss gently to combine.
3. Transfer the vegetables to the prepared baking dish. Bake for 25 minutes, cover the pan with aluminum foil, then continue baking for 10 to 20 additional minutes, until the vegetables are tender. Sprinkle with the remaining Parmesan cheese, basil, and parsley. Serve warm.

Notes:  

• Larger, more mature summer eggplant can have a slightly bitter taste. If you’d like to avoid this (or find eggplant a bit bitter in general), salt the eggplant first, which helps mellow its flavor. Before starting the recipe, cut the eggplant into 1/4-inch thick rounds. Spread the slices on paper towels, then lightly sprinkle them with salt. Let sit 10 minutes. Pat the slices dry with additional paper towels, then proceed with the recipe as directed.
• Store leftovers in the refrigerator for up to 3 days. Reheat gently in the microwave.

Servings: 6     Serving Size:  1/6 of dish

Nutrition Information Per Serving:

CAL: 119,  FAT: 6g (Sat 2g),  CHOL: 10mg,  CARBS: 10g, TOTAL SUGARS: 3g, PROTEIN: 9g,  FIBER: 4g,  SODIUM: 225mg

Grilled Zucchini and Eggplant Parmesan

Prep : 10 mins    Cook: 9 mins    Total:  19 mins

Ingredients:

• 1 (1 1/2 lb.) eggplant
• 1 large zucchini
• 2 tablespoons olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 3 oz. fresh mozzarella, thinly sliced
• 1 1/2 cups tomato sauce (your favorite kind)
• 10 large basil leaves 

Directions:

1. Preheat the grill to medium heat.
2. Cut the eggplant into ½-inch slices (total 12 slices). Cut the zucchini in half crosswise. Cut each half into ¼/-inch slices (total 8 slices).
3. Lay the eggplant and zucchini slices on a baking sheet.  Brush on both sides with olive oil and season with salt and pepper.
4. Grill until the vegetables are tender, but not overcooked, about 4 minutes per side for the eggplant and 3 minutes per side for the zucchini.
5. In the last 30 seconds of cooking, divide the mozzarella evenly between the eggplant rounds. Re-close the barbecue lid and cook for additional 30 seconds, or until the mozzarella is melted.
6. Lay one eggplant round on each of 4 plates. Top each with 2 tbsp tomato sauce. Next, divide half of the basil between the 4 portions.
7. Top each with one zucchini slice. Continue stacking in this order, ending with an eggplant round and tomato sauce. Spoon any remaining tomato sauce around each stack.
8. Serve immediately.

Servings: 4     Serving Size:  1 stack

Nutrition Information Per Serving:

CAL: 203,  FAT: 12g (Sat 4g),  CHOL: 17mg,  CARBS: 18g, TOTAL SUGARS: 12g, PROTEIN: 9g,  FIBER: 7g,  SODIUM: 817mg

Posted 8/20/18

We're diving into some delicious pizza this week!  To cut the carbs of traditional crust though, we are going to use cauliflower crust!  It's a lot easier to make than you might and this recipe is so delicious, you won't be missing the usual wheat flour crust.  Bonus: it's lower in carbs and safe for those sensitive or allergic to gluten!

We're also going to pair a filling, Greek salad with our pizza.  This recipe is great with the pizza or on it's own if you add a little protein to it, like chicken, for a quick week night dinner.

Cauliflower Crust Pizza

Prep : 20 mins    Cook: 45 mins    Total:  1 hr, 5 mins

Making cauliflower pizza is pretty easy but does take a little time.  Because of this, we recommend making a couple of crusts at once and freezing the extras for later.

Now, you have the option of choosing to steam and "rice" heads of fresh cauliflower, using pre-packaged, fresh "riced" cauliflower, or frozen cauliflower in either florets or "riced" form.

Your choice depends on your level of comfort, convenience, and preference for fresh or frozen produce.  If you choose frozen, be sure to get plain cauliflower and that the only ingredient is the cauliflower itself, without sauces or preservatives.

You can find the fresh "riced" cauliflower in most supermarkets in the produce section, usually near pre-packaged salads.  They usually look like this:

Both the frozen riced and the florets of cauliflower can be found in the frozen vegetable section and usually look similar to these:

*Please note, the measurements below are for 1 pizza crust.  If you plan on making a few crusts to be able to freeze some afterwards, be sure to multiply the recipe accordingly.*

Ingredients:

• 2 pounds cauliflower florets, riced
• 1 egg, beaten
• 1/3 cup soft goat cheese (chevre)
• 1 teaspoon dried oregano
• Pinch of salt
• Your choice of toppings

Directions:

1. Preheat the oven to 400ºF. If using fresh cauliflower, fill a large pot over medium heat with an inch of water. Fit a steamer basket into the pot, then pour the raw cauliflower into the steamer basket. Bring the water to a boil and cover the pot, steaming the cauliflower until it is very tender and can be pierced with a fork. 
2. If using frozen cauliflower, be sure to thaw it completely before getting started, then continue with the following steps.  
3. Pour the completely thawed, or freshly steamed, cauliflower into a large food processor fitted with an "S" blade. (You may have to do this in batches if you have a smaller food processor.) Process until a rice-like texture is created. If you bought frozen riced cauliflower, you can skip this step and proceed to the next one. 
4. Transfer the "rice" to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! (Be careful if your cauliflower is still hot-- you may want to let it cool before handling.) A lot of extra liquid will be released, which will leave you with a nice and dry pizza crust.
5.  In a large bowl, mix up the squeezed-out rice, egg, goat cheese, and spices. (Don't be afraid to use your hands! You want it very well mixed.) It won't be like any pizza dough you've ever worked with, but don't worry-- it'll hold together!
6. Press the dough out onto a baking sheet lined with parchment paper. (It's important that it's lined with parchment paper, or it will stick.) Keep the dough about 1/4" to 1/2" thick, and make the edges a little higher for a "crust" effect, if you like.
7. Bake for 30-35 minutes at 400F, until dry and golden. Use the parchment paper to flip the crust over, and bake again until the other side is nice and dry, about 10 to 15 more minutes. 
8. Add your favorite pizza toppings to the crust, such as sauce and cheese, then return the pizza to the 400F oven. Bake an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve warm.

Notes:

• To freeze extra crusts:  We recommend baking your extra crusts and then freezing them in an airtight container. That way, when you’re ready to make a pizza, you can simply place the frozen crust on a pizza sheet and bake it at 400ºF just until it’s heated through, about 10 minutes. Then add your toppings and bake for 5-10 minutes more, until the cheese is bubbling. 
• Toppings:  We topped our pizza with a little bit of tomato sauce, cooked onions, peppers, mushrooms, spinach, and a little bit of fresh mozzarella we shredded ourselves.  Don’t forget to add in your topping’s nutritional values to the crust’s information below to be sure you aren’t taking in too many carbs/sugars.  Some topping options with their carbohydrate counts are below: 

        Per Serving (1/4 of pizza):

        => 1/4 cup Ragu or Prego Pizza Sauce....... 5.5 grams of carbs

        => 1/4 cup Prego Pesto.................................. 4 grams of carbs

       => 1/2 cup Cooked Vegetables...................... 5 grams of carbs

       => 1/4 cup (1 ounce) Shredded Mozzarella...1 gram of carbs

Servings: 4     Serving Size:  1/4 of the pizza

Nutrition Information – Crust Only Per Serving:

CAL: 88,  FAT: 2.5g (Sat 1.2g),  CHOL: 43mg,  CARBS: 12.4g, TOTAL SUGARS: 5.6g, PROTEIN: 6.9g,  FIBER: 5.8g,  SODIUM: 142mg,  CALCIUM: 69mg, POTASSIUM: 710mg, IRON: 1mg, VIT D: 4mcg

Chopped Greek Salad

Prep : 25 mins    Total:  25 mins

This Greek salad pairs well with our delicious Cauliflower Crust Pizza or you can add some cooked chicken or other protein to the salad for a quick week-night dinner.

Ingredients:

• 1/3 cup red-wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon chopped fresh dill or oregano or 1 teaspoon dried
• 1 teaspoon garlic poweder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 6 cups chopped romaine lettuce
• 2 medium tomatoes, chopped
• 1 medium cucumber, peeled, seeded and copped
• 1/2 cup finely copped red onion
• 1/2 cup sliced ripe black olives
• 1/2 cup crumbled feta cheese

Directions:

1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl.  Add lettuce, tomatoes, cucumber, onion, olives and feta, toss to coat.

Note:  If you'd like to add protein to your salad and turn this salad into a full meal, you can add 2 1/2 cups chopped cooked boneless, skinless chicken (about 12 ounces). *See additional nutrition information below.

Servings: 4     Serving Size:  About 2 ½ cups each

Nutrition Information Per Serving:

CAL: 177,  FAT: 13.2g (Sat 4.1g),  CHOL: 17mg,  CARBS: 11.8g, TOTAL SUGARS: 5.3g, PROTEIN: 4.7g,  FIBER: 2.7g,  SODIUM: 516mg,  CALCIUM: 147mg, POTASSIUM: 450mg, IRON: 4mg

*Note: If you add chicken to your salad, add this additional nutrition information to the above numbers:  Chicken Nutrition Information Only per Serving:

CAL: 132,  FAT: 2.7g (Sat 0.7g),  CHOL: 67mg,  CARBS: 0g, TOTAL SUGARS: 0g, PROTEIN: 25.4g,  FIBER: 0g,  SODIUM: 55mg,  CALCIUM: 11mg, POTASSIUM: 164mg, IRON: 1mg

Posted 8/8/18

This week, we are talking about desserts.  We know they can be difficult to deal with when you have diabetes and we don't recommend having them all the time but if you are able to build it into your meal plan, you can treat yourself to a delicious sweet now and then.

If you are taking insulin and need to avoid snacking in between meals, it is recommended that you include your treat with your meal and be sure that you are still meeting your nutritional needs in your meal before including your sweet snack at the end.

Here are some more tips and treats you can try to satiate that sweet tooth, and look below for a recipe you can make at home:

• Try to keep your desserts to a 15g (grams) carbohydrate maximum.
• Berries are a great option to replace traditional desserts, such as strawberries, raspberries, and blueberries.  Be sure if you buy frozen  berries that there is no added sugar; the only ingredient should be fruit.

• A nice alternative to using regular all-purpose (white, wheat) flour for baked goods is almond or coconut flour because they are low in carbohydrates.
• Some yogurts have less sugar and carbs and have a delicious variety of flavors.  Some of the brands that meet the carbohydrate maximum criteria are the following:

-         Siggi’s Icelandic Style Yogurt          

-         Chobani Hint of [flavor] Greek        -         Dannon Light & Fit Greek

      Yogurt                                                  or Dannon Triple Zero Yogurt  

                

• Jell-O brand has gelatin and pudding, that is sugar free and some of the gelatin is also carbohydrate free.  This type of dessert has artificial ingredients in it though, so we don’t recommend having it all the time but if you need to grab something quick, this is a great thing to have on hand so you aren’t reaching for something else that may spike your sugar level.

• Sugar Free Popsicles and Fudgicles can be another quick treat to grab. These also have artificial flavoring and are not recommended for consumption often but great for a quick grab on occasion.  Check the packages when you are buying them as different brands or flavored packages’ nutritional value can vary.  Outshine Frozen Fruit Bars, Popsicle Sugar Free fruit flavored pops, and Fudgsicle Low Fat Pops all have less than 15g carbohydrates and are lower in sugar than most frozen treats.

  

Creamy Peach Popsicles

Prep : 5 min   Total:  6 hrs

 

These easy peach popsicles are made with Greek yogurt and honey, making them a healthy way to stay cool in the heat!

 

Ingredients:

 

·        1 1/4 cups vanilla Greek yogurt

·        1 1/2 cups diced peaches, fresh or frozen (if using frozen, allow to thaw first, if using fresh, remove the peel)

·        1 - 2 tablespoons honey

·        1/2 teaspoon vanilla extract

·        1/4 teaspoon lemon zest

·        2 teaspoons lemon juice

 

 

Directions:

 

1.     In a food processor, blend peaches, honey, vanilla extract, lemon zest, and lemon juice together.

2.     In a large bowl, fold the peach mixture with the Greek yogurt. (If you want a swirled look, do not fully incorporate the peach mixture with the Greek yogurt.)

3.     Pour into popsicle molds (or paper cups if you do not have a popsicle mold). If your molds come with sticks, you can put them in immediately and freeze for 4-6 hours. If you need to use wooden sticks, allow the pops to freeze for an hour before putting them in, and freeze for an additional 4-5 hours.

4.     Run molds under warm water to easily remove.  Enjoy!

 

Servings: 6-7     Serving Size:  1 popsicle

Nutrition Information Per Serving:

CAL: 62,  FAT: 0.7g (Sat 0.3g),  CHOL: 3mg,  CARBS: 11.1g, TOTAL SUGARS: 10g, PROTEIN: 3.3g,  FIBER: 0.6g,  SODIUM: 11mg,  CALCIUM: 32mg, POTASSIUM: 129mg

 

 

If you have any questions about any products listed here or others you may be interested in and if or how you may be able to incorporate them into your nutritional goals, please ask your diabetes care professional.

 

If you need to set up an appointment with a Diabetes Educator or Nutritionist at Valley Medical Group, please give us a call at 413-772-3330 and our Diabetes Outreach Specialist, Sara, will be happy to assist you.

 Posted 8/3/18

 Carrots come in many more colors than their common orange hue.  If you're looking to add some exciting colors on your plate, experiment with some rainbow carrots!

It's the beginning of carrot season and we're going to take full advantage of them!  Typically in Massachusetts, carrots are available locally from August until the end of the year. 

Carrots have many nutritional benefits including their beta-carotene, fiber, folate, potassium, iron, and vitamin content.  Some of these benefits help to lower blood pressure, boost your immunity, help lower blood sugar, and help with many other system functions.

These two carrot recipes are great to have year round, even if you make them when the carrots aren't in season.  Roasting the carrots really brings out an earthy, warm, sweet and savory taste to both of these recipes.  Enjoy!

Roasted Carrot Soup

Prep : 20 mins   Cook:  45 mins   Total:  1 hr, 15 mins

Ingredients:

• 1 1/2 pounds carrots, peeled, cut into 1/2-inch slices (about 6 large carrots)
• 1 large yellow onion, thinly sliced
• 4 cloves garlic, peeled and left whole
• 2 tablespoons extra-virgin olive oil
• 1 1/2 teaspoon kosher salt, divided, plus additional to taste
• 1 teaspoon ground cumin
• 1/4 teaspoon black pepper, plus additional to taste
• 2 (28-ounce) cans whole peeled tomatoes
• 1 teaspoon dried basil
• 1/2 cup plain Greek yogurt, plus additional for serving
• Fresh basil (optional, for serving)

Directions: 

1. Place racks in the upper and lower thirds of the oven and preheat the oven to 400 degrees F.  Generously coat two baking sheets with cooking spray.  Set aside.
2. Place the carrots, onions, and garlic in a large bowl.  Drizzle with the olive oil, then sprinkle with 1 teaspoon salt, cumin, and pepper.  Toss to evenly coat, then spread in a single layer on the prepared baking sheets, ensuring that the vegetables do not crowd one another.  Roast for 25 to 30 minutes, turning twice throughout, until the vegetables are tender and browned.  Let cool on the pans for 10 minutes.
3. While the vegetables cool, drain the juice from the tomato cans into a small bowl or measuring cup.  Set aside.
4. Working in two batches, add half of the roasted vegetables to a food processor fitted with a steel blade or to a blender.  Add 1 can of the drained tomatoes.  Puree until smooth, then pour the puree into a 4-quart or larger heavy-bottomed pot, such as a Dutch oven.  Repeat with the remaining vegetables and tomatoes, then add to the pot.
5. Stir in the reserved tomato juices, basil, yogurt, and remaining 1/2 teaspoon salt.  Bring to a gentle simmer and let cook for about 10 minutes, until fully heated through.  Taste and add additional salt and/or pepper as desired.  Serve warm, topped with fresh basil and/or additional Greek yogurt.

Note:  Leftover soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.  Let thaw in the refrigerator overnight, then reheat on the stove top or in the microwave.

Servings: 6    Serving Size:   About 1 1/3 cups each

Nutrition Information Per Serving:

CAL: 153, FAT: 5g (SAT FAT: 1g), FIBER: 6g, CARBS: 23g, PROTEIN, 5g, SUGARS: 14g, SODIUM: 426mg, CHOL:  1mg

Roasted Carrot Dip

Prep : 15 mins   Cook:  40 mins   Total:  1 hr, 20 mins

Ingredients:

• 1 1/2 pounds carrots, peeled and roughly chopped

• 1/4 cup plain Greek yogurt

• 1/2 white onion, roughly chopped

• 2 cloves garlic, chopped

• 4 tablespoons extra-virgin olive oil, divided

• 2 tablespoons red wine vinegar

• 1/2-1 tablespoon sriracha, or to taste

• 2 teaspoons ground cumin

• Sea salt and freshly ground pepper, to taste

Directions: 

1. Preheat oven to 425°F.
2. In a large bowl, toss carrots, onion and garlic with 2 tablespoons olive oil and season generously with salt and pepper and cumin.
3. Transfer veggies to a baking sheet lined with parchment paper and roast for 30-40 minutes, flipping over in the middle, or until tender.
4. Remove vegetables from oven and place them in food processor.  Add sriracha and Greek yogurt and pulse to combine.
5. While the motor is running, drizzle in remaining olive oil and pulse until desired consistency is reached.
6. Taste and adjust seasoning, if necessary, then refrigerate for 20 minutes or until ready to serve.
7. Transfer to serving bowl and serve with pita bread or fresh vegetables.

Yields: 2 cups (32 tablespoons)    Serving Size:   1 tablespoon

Nutrition Information Per Serving:

CAL: 28, FAT: 1.9g (SAT FAT: 0.3g), FIBER: 0.6g, CARBS: 2.7g, PROTEIN: 0.3g, SUGARS: 1.3g, SODIUM: 17mg, CHOL:  0mg, POTASSIUM: 74mg, CALCIUM: 10mg

Posted 7/26/18

We're cooking up a delicious stir fry today with some tasty "croutons" to add a slight tasty crunch to this vegetarian dish.  Don't be afraid to experiment with your own favorite vegetable combinations!  A variety of colors and vegetable flavors help to keep this dish new and exciting every time we make this dish.

Stir Fry Zucchini Noodles (Zoodles)

Prep : 10 mins   Cook:  10 mins   Total:  20 mins

Ingredients:

• 2 tablespoons olive oil
• 2 yellow onions, spiralized
• 4 small zucchini, spiralized, patted dry with a paper towel*
• 1 tablespoon low sodium soy sauce
• 2 tablespoons low sodium teriyaki sauce
• 1 tablespoon sesame seeds

Directions:

1. Heat oil in a wok over medium heat.
2. Add onions and cook for 4 to 5 minutes, or until translucent and tender.
3. Stir in zucchini and continue to cook for 2 minutes
4. Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
5. Remove from heat.
6. Serve.
7. This recipe pairs well with the Chickpea Croutons recipe.  (See recipe below.)  Once noodles are served, add some croutons to your noodle serving and enjoy!

*Note:  We substituted 1 of the zucchinis with 1 summer squash and 1 carrot to add more color and flavor variety to this dish.  The recipes tastes great the original way or with a verity of vegetables; don't be afraid to experiment a little!

Helpful Tip:  If you don't have a spiralizer to make the zoodles yourself, you can find already spiralized vegetables in your prepared vegetables fresh produce section of most grocery stores or use a mandoline with julienne insert.

Servings: 4 tablespoons (1 cup)    Serving Size:   About 1 cup each

Nutrition Information Per Serving:
CAL: 137, FAT: 8g (SAT FAT: 6g), FIBER: 3g, CARBS: 13g, PROTEIN, 4g, SUGARS: 8g, SODIUM: 496mg, POTASSIUM: 621mg, CALCIUM: 6.3%, IRON: 7.6%, VIT A: 7.8%, VIT C: 47.5%

Chickpea 'Croutons'

Prep : 15 mins   Cook: 15 mins   Total:  30 mins

Prep : 30 mins   Total:  30 mins

Ingredients:

• 1 can chickpeas, drained and rinsed in cold water
• 1 tablespoons olive oil
• 1/2 teaspoon salt
• 1 garlic clove, minced (or 1/4 teaspoon garlic powder if you like)

Directions:

1. Put a double layer of paper towels on your clean counter, and spread the chickpeas on them to dry a bit (this will make crisping them easier).
2. Put the skillet on the stove, turn the stove on, and set the heat to medium. Add the oil, then the chickpeas. Sprinkle on the salt.
3. Cook the chickpeas, turning them with the spatula every few minutes at first, until they are deep brown and crisp, 10–15 minutes.
4. Turn off the heat and stir in the garlic or garlic powder, if you’re using it. Set aside to cool.
5. Carefully put the chickpeas in the bowl and serve right away or cover and refrigerate up to 2 days (they will lose their crunch but still taste good). 
6. This recipe pairs well with the Stir Fry Zucchini Noodles recipe.  (See recipe above.)  Once noodles are served, add some croutons to your noodles, serve and enjoy!

Servings: 16 tablespoons (1 cup)     Serving Size:  1 tablespoon

Nutrition information Per Serving:

CAL: 95,  FAT: 3.1 g (SAT FAT: 0.4g); FIBER: 3.8g, CARBS: 13.3g,

PROTEIN: 4.2g, FOLATE:33g; CHOLESTEROL: 0mg, SUGARS: 

2.3g, SODIUM: 79 mg, POTASSIUM: 192 mg CALCIUM: 23mg, IRON: 1 mg

Posted 7/19/18

This week we have two delicious recipes that make use of fresh produce that is now available and upcoming in August and the next couple of months at your local farm stand.  Enjoy the taste of summer!

Grilled Summer Vegetable Salad

Prep : 25 mins   Total:  25 mins

Ingredients:

• 2 ears corn, husked
• 2 large bell peppers, quartered
• 2 cups baby zucchini (8 ounces)
• 3 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon salt
• 1/2 teaspoon ground pepper
• 1 tablespoon red-wine vinegar
• 2 tablespoons chopped fresh oregano

Directions:

1. Preheat grill to medium-high.
2. Toss corn, peppers and zucchini with 2 tablespoons oil, salt and pepper in a large bowl.
3. Oil the grill rack. Grill the vegetables, turning often, until lightly charred and tender, about 6 minutes for the peppers and zucchini and about 8 minutes for the corn.
4. Coarsely chop the peppers into 1-inch pieces. Cut the zucchini in half. Cut the corn kernels from the cobs. Transfer the vegetables to a serving dish. Drizzle with vinegar and oregano and the remaining 1 tablespoon oil.

Servings: 5     Serving Size:  3/4 cup each

Nutrition information Per Serving:

CAL: 135,  FAT: 9g (SAT FAT: 1g); FIBER: 2g, CARBS: 12g,

PROTEIN: 3g, FOLATE:33g; CHOLESTEROL: 0mg, SUGARS: 

4g; ADDED SUGARS: 0g; VIT A: 575 IU,  VIT C: 72 mg, 

CALCIUM: 26 mg, IRON: 1 mg, SODIUM: 242 mg, 

POTASSIUM: 444 mg

Seven-Layer Salad

Prep : 30 mins   Total:  30 mins

Ingredients:

• 8 cups shredded romaine lettuce
• 1 cup fresh peas shelled (or frozen, thawed)
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt
• 3/4 cup low-fat mayonnaise
• 2 teaspoons cider vinegar
• 1 – 2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2  cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

Directions:

1. Place lettuce in a large bowl.  Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth.  Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one).  Sprinkle with cheese, basil and bacon.  Serve room temperature or chilled.

Servings: 10     Serving Size:  About 1 cup each

Nutrition Information Per Serving:

CAL: 121,  FAT: 7g (Sat 2g),  CHOL: 13mg,  CARBS: 11g, TOTAL SUGARS: 5g (added 2g),  PROTEIN: 5g,  FIBER: 2g,  SODIUM: 324mg,  POTASSIUM: 289mg,  VIT. C: 52% Daily Value,  VIT A: 79% Daily Value

Posted 7/13/18

We're going to kick this off with two recipes this week!  These are both great to incorporate some of the fresh produce now available from our local farm stands around Pioneer Valley!

Spiralized Mediterranean Cucumber Salad

Prep : 20 min   Total:  20 min

Save time and spiralize crisp cucumber instead of chopping it for this easy, healthy vegetable side. Want to make it a meal? Just add grilled chicken, shrimp or canned chickpeas.

Recommended Equipment:  Spiral vegetable slicer with chipper blade attachment or mandoline with julienne attachment.

Ingredients:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 1 tablespoon chopped fresh oregano, plus more for garnish*
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 large cucumber
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced red onion*
• 1/2 cup cubed feta cheese
• 1/2 cup sliced pitted Kalamata olives 

Directions:

1. Whisk oil, vinegar, oregano, salt and pepper in a large bowl.
2. Using a spiral vegetable slicer with the chipper blade attachment* (for thick noodles), cut      cucumber lengthwise into "noodles." Cut the noodles into 2-inch lengths.
3. Add the cucumber noodles, tomatoes, onion, cheese and olives to the bowl and toss to coat with the dressing. Serve topped with more oregano, if desired.

Notes:

• 1 teaspoon of dried oregano can be used instead of the fresh oregano.
• If you prefer a more mild onion taste, swap out the red onion with 1 shallot instead.
• *If a spiralizer is not available, a mandoline with a julienne attachment works great!  Peel the skin off the cucumbers first then cut the cucumbers in half crosswise and run each half lengthwise over the blades until both halves are turned into cucumber matchsticks.

Servings: 6     Serving Size:  About 1 cup each

Nutrition Information Per Serving:

CAL: 149,  FAT: 13g (Sat 3g),  CHOL: 11mg,  CARBS: 5g, TOTAL SUGARS: 2g (added 0g),  PROTEIN: 3g,  FIBER: 1g,  SODIUM: 292mg,  POTASSIUM: 169mg,  VIT. C: 6mg  VIT A: 359 IU,  FOLATE: 14mcg, CALCIUM: 80mg

Green Salad with Strawberries & Goat Cheese

Prep : 20 min   Total:  20 min

This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach.  To make it a meal, top it with grilled chicken breast.

Ingredients:

• 1 tablespoon pure maple syrup or brown sugar
• 2 tablespoons red-wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 3 cups baby spinach
• 3 cups watercress, tough stems removed
• 2 1/2 cups sliced fresh strawberries (about 12 ounces)
• 1/3 cup fresh chives, cut into 2-inches pieces
• 1/2 cup toasted chopped pecans (see Note)
• 1/4 cup crumbled goat cheese

Directions:

1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl.  Add spinach, watercress, strawberries and chives.  Toss to coat.
2. Divide the salad among 4 plates and top with pecans and goat cheese.

Note:

• To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

Servings: 4     Serving Size:  About 1 1/2 cups each

Nutrition Information Per Serving:

CAL: 206,  FAT: 16g (Sat 3g),  CHOL: 4mg,  CARBS: 15g, TOTAL SUGARS: 9g (added 3g),  PROTEIN: 5g,  FIBER: 4g,  SODIUM: 218mg,  POTASSIUM: 450mg,  VIT. C: 135% Daily Value,  VIT A: 64% Daily Value,  FOLATE: 20% Daily Value