AbsoluteCARE Nutrition Department’s Recipe of the Month – March 2016

Mango Lime Salsa

Makes: 12 Servings (1/4 cup per serving)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

1 ½ cup peeled and chopped mangoes

1 ½ cup chopped cherry tomatoes

2 T minced fresh cilantro

1 T chopped onion

2 T fresh lime juice

½ t ground ginger

 

DIRECTIONS

Combine all ingredients in a medium bowl. Cover and chill.

 

NUTRITION INFORMATION (for each serving)

Calories: 19

Fat:  0 grams

Saturated fat: 0 grams

Cholesterol: 0 milligrams

Total Carbohydrates: 5 grams

Fiber: 1 gram

Sodium: 2 milligrams

Protein: 0 grams

 

FROM

Today’s Dietitian. (2007). The Best of Today’s Dietitian Cookbook. Michigan: Great Valley Publishing Company,

Inc. page19.

AbsoluteCARE Nutrition Department’s Recipe of the Month – February 2016

Looking for a new dinner idea? We have just the recipe for you!

Crock Pot Santa Fe Chicken

Makes: 8 Servings (Serving Size = 1 cup)
INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)
1.5 lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans, rinsed and drained
8 oz frozen corn
¼ cup chopped fresh cilantro
14.4 oz no salt added chicken broth
3 scallions, chopped
1 t garlic powder
1 t onion powder
1 t cumin
1 t cayenne pepper (to taste)
DIRECTIONS
1. Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, and cayenne pepper in the crock pot.
2. Lay the chicken breasts on top of the mixture in the crockpot.
3. Cook on low for 10 hours or on high for 6 hours.
4. 30 minutes before serving, remove chicken and shred with a fork. Return chicken to slow cooker and stir in.
5. Adjust salt and seasoning to taste.
Serve over rice or tortillas and your favorite toppings.
NUTRITION INFORMATION (for each serving)
Calories: 233
Fat: 27 grams
Saturated fat: 7 grams
Cholesterol: 72 milligrams
Total Carbohydrates: 17 grams
Fiber: 5 grams
Sodium: 189 milligrams
Protein: 32 grams
Source:
Skinny Taste. “Crock Pot Santa Fe Chicken” Available at: http://www.skinnytaste.com/2009/02/crock-pot-santa-fe-chicken-425-pts.html. Accessed February 1, 2016.

AbsoluteCARE Nutrition Department’s Recipe of the Month – January 2016

Craving something sweet? Try our Nutrition Dept’s Chocolate Peanut Butter Bars. YUM!

Makes: 24 Servings (serving size = 1 bar)

 

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

¾ cup sugar

¾ cup packed brown sugar

6 T unsalted butter, softened

1 T canola oil

¾ cup creamy peanut butter

1 large egg

1 large egg white

1 cup flour

1 t baking powder

¼ t salt

2/3 cup semisweet chocolate chips

Cooking spray

 

DIRECTIONS

1. Preheat oven to 350°F.
2. Place first 4 ingredients in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add peanut butter, beating well. Beat in egg and egg white.
3. Lightly spoon flour into a dry measuring cup and level with a knife. Combine flour, baking powder, and salt, stirring with a whisk.
4. Gradually add flour mixture to peanut butter mixture, beating until blended (batter will be thick).
5. Spread batter evenly into a 13×9 inch metal baking pan coated with cooking spray.
6. Bake for 26-28 minutes or until a wooden pick inserted in center comes out clean.
7. Melt chocolate in microwave in 30 second intervals until melted. Make sure to stir chocolate after microwaving for 30 seconds each time. Spread melted chocolate evenly over top.
8. Cool completely on a wire rack. Cut into bars.

 

NUTRITION INFORMATION (for each serving)

Calories: 174

Fat:  8 grams

Saturated fat:  3.4 grams

Polyunsaturated fat: 1.2 grams

Monounsaturated fat:  3.1 grams

Cholesterol:  15 milligrams

Total Carbohydrates:  24 grams

Fiber:  1 grams

Sodium:  92 milligrams

Protein:  3 grams

 

Source: Cooking Light. Chocolate Peanut Butter Bars. Available at: http://www.myrecipes.com/recipe/chocolate-peanut-butter-bars/print. Accessed November 3, 2015.

AbsoluteCARE Nutrition Department’s Recipe of the Month – December 2015

Smashed Potatoes

(For a less spicy version, decrease the amount of Horseradish)

Makes: 4 Servings (1/2 cup per serving)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

1 pound (about 4 medium) red or Yukon gold potatoes

½ cup fat-free half-and-half

1 T fresh parsley or 1 t dried, crumbled

1 T finely chopped rosemary or 1 t dried, crushed

2 t horseradish

1 medium garlic clove, minced

1/8 t pepper

½ t salt

DIRECTIONS

Put the potatoes in a medium saucepan. Fill the pan with water to cover the potatoes by 1 inch. Bring to a boil over high heat. Reduce the heat and simmer, partially covered, for about 30 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife. Drain, leaving the potatoes in the pan.

Add the remaining ingredients. Mash coarsely or to the desired texture with a potato masher.

NUTRITION INFORMATION (for each serving)

Calories: 100

Fat:  0 grams

Saturated fat:  0 grams

Polyunsaturated fat:  0 grams

Monounsaturated fat:  0 grams

Cholesterol:  0 milligrams

Total Carbohydrates:  25 grams

Fiber:  3 grams

Sodium:  329 milligrams

Protein:  5 grams

Source: No-Fad Diet. American Heart Association. 2005. Smashed potatoes with aromatic herbs. Page 364.

 

AbsoluteCARE Nutrition Department’s Recipe of the Month – September 2015

Tilapia with Artichokes and Sun-Dried Tomatoes

Makes: 4 Servings (One serving = one 3 oz tilapia)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

4 tilapia or sole fillets (about 4 oz each)

1 T all-purpose flour

2 T extra-virgin olive oil

1 t bottled, chopped garlic OR 2 medium cloves garlic, chopped

½ cup dry white wine (regular or non-alcoholic)

½ cup fat-free evaporated milk

¼ cup plus 2 T lemon juice (2 medium lemons)

½ of a 9-oz pkg frozen artichoke heart OR ½ of a 14-oz can artichokes, quartered (rinsed and drained, if

canned)

2 sun-dried tomatoes, dry packed (4 halves), chopped

Pepper to taste

 

DIRECTIONS

Rinse fish and pat dry with paper towels. Sprinkle flour on both sides of fish. Heat a large skillet over medium heat. Add oil and swirl to coat bottom of skillet. Cook fish for 3 minutes. Turn fish over and cook for 2 minutes; sprinkle with garlic and cook for 1 minute.

Increase heat to high and add remaining ingredients. Cook for 6-8 minutes, or until sauce thickens to desired consistency, stirring occasionally.

NUTRITION INFORMATION (for each serving)

Calories: 238

Fat: 9 grams

Saturated fat: 1 gram

Polyunsaturated fat: 1 gram

Monounsaturated fat: 5 grams

Cholesterol: 61 milligrams

Total Carbohydrates: 13 grams

Fiber: 2 grams

Sodium: 226 milligrams

Protein: 26 grams

 

FROM

American Heart Association (2000) Meals in Minutes cookbook. New York: Clarkson Potter Publishers. P. 125.

AbsoluteCARE Nutrition Department’s Recipe of the Month – August 2015

Mediterranean Spice Mix

Makes: 12 Servings

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

3 tablespoons dried rosemary

2 tablespoons ground cumin

2 tablespoons ground coriander

1 tablespoon dried oregano

2 teaspoons ground cinnamon

1/2 teaspoon salt

 

DIRECTIONS

1. Mix all ingredients in a bowl. Sprinkle (to taste) on your meat. Makes 1/3 cup.
2. ***Tip — for every 4 servings (1 lb boneless, 2 lb bone in) meat, poultry or fish, mix 2 T Mediterranean Spice Mix, 1 T olive oil, and 1 clove of minced garlic. Rub over food and let sit for 10 minutes (if you make ahead the wet rub; cover& refrigerate for up to 24 hrs).

 

 

NUTRITION INFORMATION (for each serving)

Calories: 11

Fat: 0.5 grams

Total Carbohydrates: 2 grams

Fiber: 1 gram

Sodium: 99 milligrams

Protein: 0 grams

 

Source:

CHILI SPICE. (March 04, 2008) © 2015 Scripps Networks, LLC. All Rights Reserved. URL: http://www.food.com/290157.

Date Accessed: June 30, 2015

AbsoluteCARE Nutrition Department’s Recipe of the Month – June 2015

Our Nutrition Dept believes that treats are okay in moderation. So, the DELICIOUS Recipe of the Month for June is – BROWNIE COOKIES! Give this recipe a try and let us know what you think! These cookies were featured during our May cooking class. For more information on attending a future cooking class, please email social@absolutecarehealth.com

Brownie Cookies

Makes: 34 Servings (Serving Size = 1 cookie)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

12 oz bittersweet chocolate, finely chopped

½ cup all-purpose flour

¼ t baking powder

¼ t salt

6 T unsalted butter, room temperature

½ cup granulated sugar

½ cup packed light-brown sugar

3 large eggs

1 t vanilla extract

 

DIRECTIONS

1. Preheat oven to 350°F. Place chocolate in a microwave safe bowl. Heat in 30 second intervals and stir after each time. Do this until chocolate is melted through. Let cool.
2. In a small bowl, whisk together flour, baking powder, and salt. In a large bowl, using an electric mixer, beat butter and both sugars on medium-high speed until fluffy. Add eggs and vanilla and beat until combined. With mixer on low speed, add chocolate and flour mixture in alternating batches; mix just until combined after each (do not overmix; the consistency will be more like brownie batter than stiffer cookie doughs).
3. Drop dough by heaping tablespoons, about 2 inches apart, onto two parchment-lined baking sheets. Bake until a toothpick inserted in center of a cookie comes out clean, 14-16 minutes.
4. Transfer cookies to a wire rack to cool completely. (Cookies can be stored in an airtight container at room temperature for up to 4 days).

 

NUTRITION INFORMATION (for each serving)

Calories: 105

Fat: 6.8 grams

Saturated fat: 3.6 grams

Total Carbohydrates: 12.7 grams

Fiber:  0.8 grams

Protein:  1.5 grams

 

Source: “Everyday Food Light.” Martha Stewart Living Omnimedia, Inc. 2011. Page 108.

AbsoluteCARE Nutrition Department’s Recipe of the Month – May 2015

Chicken Tostada Salad is our Nutrition Team’s May Recipe of the Month – Yum! It was featured in our May Healthy Cooking Class as well. For more information on attending a future cooking class, please email social@absolutecarehealth.com

Enjoy this healthy & delicious recipe!

CHICKEN TOSTADA SALAD

Makes: 4 Servings

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

2 boneless, skinless chicken breast halves (6-8 oz. each)

Pepper, to taste

4 corn tortillas (6 inch)

1 T extra-virgin olive oil

¾ cup grated Monterey Jack cheese

½ small red onion, finely diced

½ t chili powder

1 garlic clove, minced

¼ cup water

1 T plus 1 t fresh lime juice

½ head romaine lettuce, shredded

1 tomato, seeded and chopped

1 avocado, halved lengthwise, pitted, peeled, and diced

Fresh cilantro, for serving

DIRECTIONS

1. Preheat oven to 400°F. Place chicken in a medium pot. Add water to cover, and bring to a boil. Cover and reduce to a bar simmer; cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12-14 minutes. Remove chicken from liquid. When cool enough to handle, shred into bite size pieces.

2. Meanwhile, lightly brush both sides of tortillas with a total of 2 t oil and place in a single layer on a rimmed baking sheet. Bake until golden and crisp, rotating sheet halfway through, about 10 minutes. Divide cheese evenly among tortillas and bake until cheese is bubbling, about 3 minutes. Remove from oven.

3. In a large skillet, heat remaining teaspoon oil over medium-high. Add half the onion and cook until softened, about 3 minutes. Add chili powder and garlic and cook, stirring, until fragrant, about 30 seconds. Add chicken and the water and season with pepper. Cook, stirring frequently, until chicken is warmed through and water is almost evaporated, about 2 minutes. Stir in 1 teaspoon lime juice and remove from heat.

4. In a large bowl, combine lettuce and remaining tablespoon lime juice; season with pepper. Toss well to coat and divide among tortillas; top each with chicken mixture, tomato, avocado, remaining onion, and cilantro.

NUTRITION INFORMATION (for each serving)

Calories: 326

Fat:  17.5 grams

Saturated fat:  4.8 grams

Total Carbohydrates:  19.6 grams

Fiber:  6 grams

Protein:  24.3 grams

Source: “Everyday Food Light.” Martha Stewart Living Omnimedia, Inc. 2011. Page 142.

AbsoluteCARE Nutrition Department’s Recipe of the Month – April 2015

The Nutrition Department’s April Recipe of the Month is Stewed Zucchini & Cherry Tomatoes. Give it a try & let us know if you like it! (We’ve even heard it’s kid-approved!)

Makes: 4 Servings (1/2 cup=serving)

INGREDIENTS

3 medium squash (about 8 oz)

1 teaspoon (t.) canola oil

4 medium garlic cloves

2 Tablespoons (T.) fat-free, low-sodium chicken broth

½ cup cherry tomatoes, cut in half

2 T. chopped fresh basil leaves or 1 t. dried, crumbled basil

1/8 t. pepper

2 T. shredded or grated Romano cheese

DIRECTIONS

Cut the squash into ½ inch slices. Heat a medium saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the garlic for 2-3 minutes, or until light golden brown, stirring occasionally.

Stir in the squash. Cook for 1-2 minutes, or until the squash is tender-crisp, stirring occasionally. Pour in the broth. Reduce the heat and simmer, covered, for 5 minutes, or until the squash is tender, stirring occasionally.

Stir in the tomatoes, basil, and peppers. Cook for 1-2, or until the tomatoes are warmed through.

Transfer the mixture to a serving bowl. Sprinkle with the Romano cheese.

NUTRITION INFORMATION (for each serving)

Calories: 42

Fat: 2 grams

Saturated fat: .5 grams

Polyunsaturated fat: .5 grams

Monounsaturated fat: .5 grams

Cholesterol: 1 milligram

Total Carbohydrates: 6 grams

Fiber: 2 grams

Sugar: 3 grams

Sodium: 32 milligrams

Protein: 2 grams

FROM

American Heart Association. (2005). No-Fad Diet: A Personal Plan for Healthy Weight Loss. New York: Clarkson Potter. P 368.

AbsoluteCARE Nutrition Department’s Recipe of the Month – March 2015

The Nutrition Department’s March ‪recipe of the month is….Lemon Squares! Yum!

If you’d like to try to make these festive for St. Patrick’s Day next week, try using lime instead of lemon and add food coloring to turn the bars green. Our dietitians estimate you’ll need to add 1/8 tsp (or 12-13 drops) of green food dye, plus 1 drop of blue to make the recipe turn out shamrock green. If you make this recipe, we’d love to hear how it turns out!

Makes: 16 Servings

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

¾ cup all-purpose flour

¼ cup powdered sugar

3 T pine nuts, toasted and coarsely chopped

1/8 t salt

2 T chilled unsalted butter, cut into small pieces

2 T canola oil

Cooking spray

¾ cup sugar

2 T all-purpose flour

1 t grated lemon rind

½ cup fresh lemon juice

2 large eggs

1 large egg white

2 T powdered sugar

DIRECTIONS

1. Preheat oven to 350°F.
2. Lightly spoon ¾ cup flour into dry measuring cup and level with a knife. Place flour, ¼ cup powdered sugar, pine nuts, and salt in a food processor; pulse 2 times to combine. Add butter and canola oil. Pulse 3 to 5 times or until mixture resembles coarse meal.
3. Place mixture into the bottom of an 8-inch square glass baking dish coated with cooking spray; press into bottom of pan.
4. Bake for 20 minutes or until lightly browned.
5. Reduce oven temperature to 325°F.
6. Combine sugar, 2 T flour, lemon rind, lemon juice, eggs, and egg white in a medium bowl, stirring with a whisk until smooth. Pour mixture over crust. Bake at 325°F for 20 minutes or until set. Remove from oven and cool completely in pan on a wire rack.
7. Cover and chill for at least 2 hours. Sprinkle squares evenly with 2 T powdered sugar.

NUTRITION INFORMATION (for each serving)

Calories: 124

Fat:  5 grams

Saturated fat:  1.3 grams

Polyunsaturated fat:  1.2 grams

Monounsaturated fat:  2 grams

Cholesterol:  30 milligrams

Total Carbohydrates:  18.5 grams

Sodium:  31 milligrams

Protein:  2 grams

Source:

Lemon Squares. Cooking Light. Available at: http://www.myrecipes.com/recipe/lemon-squares-1. Accessed March 3, 2015.