Enjoy these tasty recipes!

3 Ways With Scallops

Bean & Veggie Salsa

Berry Smoothies

Better Baking Mix

Citrus Cooler

Energy Bars

Easy & Fast Marinara

Spanish Omelet

Vegetarian West African Soup

Baked Italian Tomatoes

Fresh Asparagus w/ Smoked Paprika Sauce

 Turkey Burgers 

Buttercup Squash Bake

Butternut Squash Soup 

Salmon with Garlic and Dill

Scallops are sweet, delicious, and quick to cook. Cook scallops briefly – small ones about 1 minute, large ones no more than 4 minutes – otherwise they toughen. Try these easy ideas for a fast meal.

Sautéed – Roll scallops in seasoned dry breadcrumbs to coat. Sauté in melted butter or oil over high heat, turning until browned on all sides.

Soup – Bring canned minestrone soup to a simmer. Stir in scallops and some chopped fresh tomato. Return to a simmer and cook 1-4 minutes.

Salad – Simmer scallops in a little water in a covered pan 1-4 minutes. Drain; toss with chopped celery and vinaigrette dressing, then cool. Serve on lettuce.

An average calorie count for scallops is 170 calories/5 ounce serving. Add your calories from oil, salad dressing, breadcrumbs, etc.

Bean & Veggie Salsa

Ingredients:
1 green pepper (chopped)
1 onion (chopped)
2 cans black beans (rinsed & drained)
1 can black eyed peas (rinsed & drained)
2 cans white corn (drained)
2 cans diced tomatoes (drained)
1/3 jar mild jalapeños
1 8oz bottle Wishbone Italian dressing

Mix all ingredients together. Makes large batch (can cut in half).

Serving size = 1 cup
Protein: 109g - Fat: 5g or 2.5 – 3gr w/ Lite Italian - Calories: 200 - Fiber: 10g - Carbohydrates: 30g - Sodium: 500mg

**Serve with Scoops chips as appetizer**
**Serve 1⁄4 cup over chicken or fish**
**Serve 1 cup on bed of lettuce as main dish
**Serve 1 cup with spaghetti squash**
Get creative!!

Berry Smoothies

Makes 2 servings:

Ingredients:
1⁄2 c. low fat milk or soymilk
6 oz. silken tofu (1⁄2 package) or 6 oz. plain low-fat yogurt, or a combination
1 c. frozen blueberries or favorite fruit (do not thaw)
1⁄2 6” banana
1⁄2 tsp. almond extract
1 tbsp. flax meal or wheat germ
1⁄2 tsp. Splenda

Put all ingredients in a blender, cover and blend until smooth and creamy.

Serving Size = approximately 1 Cup
Calories: 140 - Carbohydrate: 19g - Fiber: 4g - Protein: 9g

Back To Top

Ingredients:
2 1⁄4 cups umbleached all-purpose flour
2 1⁄4 cups whole wheat flour
2 1⁄4 cups oat flour*
1 1⁄4 cups nonfat dry milk
3 tbsp baking powder
1 1⁄2 tsp salt
1 tsp baking soda

*Oat flour is available at many supermarkets, natural foods stores, and online. Oat flour can easily be made at home by pulsing old-fashion oats in a blender or food processor until a flourlike consistency is reached.

Combine flours, milk powder, baking powder, salt and soda in 1-gallon freezer resealable plastic food storage bag. Stir mixture with wire whisk to blend. Seal bag and shake upside down to mix ingredients in corners. Alternatively, mix ingredients in a large mixing bowl with a wire whisk and spoon into an 8-cup container with a tight-fitting lid. Seal container. Label and date contents. Store in freezer. Use within 6 months.

Note: For best results, spoon flours and milk powder into measuring cups and level with the edge of a straight spatula. This is the most accurate way to measure dry ingredients, and it helps aerate and lighten the flour mixture. Dipping the measuring cup into the flour bag compacts the flour, making it more dense, which can lead to inaccurate measuring and less air in the mixture. For easy cleanup, spoon flour into measuring cups over a sheet of waxed paper. The flour left over from leveling can be poured back into the flour sack using the waxed paper as a funnel.

Note: Freezing is suggested for the baking mix because whole wheat and oat flours are made with whole grains, meaning they6 still contain the bran, the germ, and the endosperm of the grain. Whole grains contain more beneficial fats and fiber than refined grains and should be frozen for longer shelf life.

Make 8 cups baking mix (similar to Bisquick).

Back To Top

Citrus Cooler

Ingredients:
2 cups freshly squeezed orange juice
2 cups unsweetened pineapple juice
1 tsp fresh lemon juice
3⁄4 tsp vanilla
3⁄4 tsp coconut extract
2 cups cold sparkling water

Combine juices and extracts in large pitcher; refrigerate until cold. Stir in sparkling water. Serve over ice.

Makes 9 servings.

Dietary Exchange - 1 Fruit

Nutrients Per Serving:
Calories: 59 - Total Fat: <1g - Calories from Fat: 2% - Saturated Fat: <1g - Carbohydrates: 13g - Cholesterol: 0mg - Protein: <1g - Sodium: 1mg - Fiber: <1g

Back To Top

Energy Bars

Ingredients:
1⁄2 cup dry roasted peanuts
1⁄4 cup chopped dried pineapple
1⁄2 cup raisins or dried cherries
3 cups Kashi Go Lean cereal
1⁄2 cup peanut butter
1⁄4 cup honey
1⁄4 cup corn syrup
1 Tbsp wheat germ (optional)
1⁄2 tsp cinnamon or vanilla extract

Toss peanuts and dried fruits with cereal in bowl. Bring peanut butter, corn syrup, honey, vanilla to a boil in a saucepan; stirring constantly. Pour this mixture over cereal mixture and mix well. Press into lightly sprayed 9x9 inch pan (with Pam). Bake at 350° for 10 minutes. Cool and then cut into bars. Make 12 bars.

Calories: 180 - Carbohydrates: 20g - Fat: 5g - Protein: 5g - Fiber: 4g

These bars freeze well!

Easy & Fast Marinara

Ingredients:

2 tsp olive oil
1 med onion, chopped
1 clove garlic, crushed
1 can (28 oz) diced tomatoes
2tsp tomato paste
1/4 tsp dried oregano
1/4 Cup shredded carrot (optional)
1/2 Cup chopped green pepper (optional)

Heat oil in saucepan over medium heat. Once hot, add onion and saute 3 minutes until softened. Toss in garlic and other optional items if you wish and cook two minutes. Stir in tomatoes (with juice), tomato paste, and oregano. Simmer, uncovered, about 25 minutes. Makes about 4 cups. Can double or triple the recipe and freeze in individual serving sizes.

Calories: 80 - Carbs: 15g - Fat: 2.5g - Sodium: 330mg - Protein: 3g - Fiber: 3g - Sat. Fat: 0g

Back to Top

Spanish Omelet

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain roll.

Ingredients - serves 5:
• 5 small potatoes, peeled and sliced
• 1 tablespoon olive oil
• 1/2 medium onion, minced
• 1 small zucchini, sliced
• 1 1/2 cup green/red peppers, sliced thin
• 5 medium mushrooms, sliced
• 3 whole eggs, beaten
• 5 egg whites, beaten
• Pepper and garlic salt with herbs, to taste
• 3 ounces shredded part-skim mozzarella cheese
• 1 tablespoon parmesan cheese

Procedure:
• Preheat oven to 375°F.
• Cook potatoes in boiling water until tender.
• In a nonstick pan, add oil or vegetable spray and warm at medium heat.
• Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
• In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
• Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

Nutrition Information:
Serving size: 1 /5 of omelet - Calories: 242 - Carbohydrate: 18 grams - Protein: 19 grams - Fat: 9 grams

Back to Top

Vegetarian West African Soup

Sweet potatoes are one of the main staples in African cuisine. This hearty one dish meal is packed with fiber
and antioxidants and can be made in less than an hour.

Ingredients:

2/3 cup peanut butter
2 teaspoons oil, preferably olive, canola, or peanut
2 cups chopped onion
6 cups ( 1 inch ) cubed, peeled sweet potato
1 tablespoon ground cumin
½ teaspoon black pepper
¼ teaspoon salt ( if desired)
2- 15 ½ ounce cans garbanzo beans, drained
2-14 ½ ounce cans vegetable or chicken broth
1-28 ounce can diced tomatoes, undrained
Parsley sprigs

Heat oil in a Dutch oven over medium-high heat. Add onion: sauté 7 mins. or until lightly browned. Add peanut butter, potato, and next 6 ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 mins. or until potato is tender. Garnish with parsley, if desired.

Makes 8 servings (Serving size is 11/2 cups)

Nutrition analysis per serving:
Calories: 475 - Fat: 9 grams - Carbohydrate: 90 grams or 6CArb groups - Protein: 13 grams - Sodium: 900 mg with salt added or 750mg with no salt

Back to Top

Baked Italian Tomatoes

Ingredients:

2 - large ripe tomatoes
2T - Italian Bread crumbs
2T - grated Parmesan cheese
1 - clove minced garlic
1T - olive oil

Pre-heat oven to 350°. Cut each tomato into two halves. Scoop out the seeds. Place tomato halves cut side down onto a double-thickness paper toweling. Let drain for 30 minutes.

Mix remaining ingredients; spread onto each tomato half. Arrange in a casserole dish. Bake tomatoes uncovered for about 25 minutes - until the tomatoes are soft, but not mushy and the topping is brown.

Serving size: 1/2 tomato
Calories: 75 - Fiber: 2 grams - Carbs: 7 grams - Protein: 3 grams

Fresh Asparagus w/ Smoked Paprika Sauce

Ingredients:
2 bunches asparagus spears (about 1 1/2 lbs.)

Sauce:
1 tsp. olive oil
1/2 tsp. Smoked Spanish Paprika
1/4 tsp. Ground Cumin
1/4 tsp. Granulated Garlic
1/2 Cup mayonnaise (regular or light)
1/2 fresh lime, juice of
1 tsp. fresh cilantro, minced


Bring a large pot half full of water to a boil for the asparagus. Wash the asparagus and remove any woody end bits. Prepare the sauce while the water comes to a boil. In a small saucepan heat the olive oil on low heat. Add the SMOKED SPANISH PAPRIKA, GROUND CUMIN and GRANULATED GARLIC. Cook about 5 minutes. Place the half cup of mayonnaise in a small bowl; use a flexible spatula to get every bit of the seasoned oil out of the pan and into the mayo bowl. Add the juice of 1/2 lime and the freshly minced cilantro. Whisk to combine.
When the water is boiling, add the asparagus and cook 2-3 minutes, depending on how thick they are. Drain and rinse just enough to stop cooking. You don't want them stone cold. Dress the asparagus with the sauce, and serve a little extra on the side, if desired.

Serves: 4-6.
Prep. time: 5 minutes.
Cooking time: 6 minutes.

Turkey Burgers

1 ½ # Ground Turkey Breast

½ cup low fat shredded cheese

½ cup shredded zucchini

¼ cup plain bread crumbs

¼ cup BBQ sauce

2 teaspoons mustard

Basil, oregano, minced garlic to taste

Mix all together. Makes 5 patties

Nutritional analysis per pattie:

Calories: 240;  Protein: 23 grams;  Fat: 12 grams; Carbohydrate: 10 grams;  Sodium: 300 mg

Jeanette Waite, MS, RD, CDE

Buttercup Squash Bake

Ingredients:

2 cups diced Buttercup Squash (microwave squash for 10 mins. Skin peels off easily)

½ cup low fat mayonnaise

½ cup finely minced onion (can use more if desired)

1 egg

2 tsp brown sugar

Salt and pepper to taste

¼ cup crushed whole wheat crackers

2 T grated Parmesan Cheese

Cover squash with water and cook until tender, about 25 minutes. Drain well and place in large bowl. Mix mayonnaise, onion, egg, sugar, salt and pepper and add to squash: mix well. Place in greased 1 quart baking dish. Mix crumbs and cheese and sprinkle on top. Bake uncovered at 350 degrees for 35 minutes.

This dish goes will with pork tenderloin or turkey. Add a green vegetable or salad and you have a great meal! Makes 4 servings.

Nutritional facts per serving:

Calories/serving: 190;  Fat Grams: 6;  Carbohydrates: 15 grams;  Sodium: 200 mg;  CHO choice: 1 or 15 grams

Jeannette Waite, MS, RD, CDE

Mercy Heart Center

Butternut Squash Soup

2 T oil

1 small onion, chopped (more if desired)

1 stalk of celery

1 medium carrot or parsnips, chopped

2 medium potatoes, cubed

1 medium butternut squash – peeled, seeded, and cubed

1 – 32 ounce container chicken stock (low sodium)

Freshly ground black pepper to taste

Directions:

1. Heat oil in a large soup pot and cook onion, celery, carrot, potatoes, and squash 5 minutes or until lightly browned. Pour in enough chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.

1. Transfer the soup to a blender, and blend until smooth. Return to pot and mix in any remaining stock to attain desired consistency. Season.

3.   Garnish with fresh parsley and add a dab of plain
      yogurt. Or some air popped popcorn.

Makes 4 – 1 cup servings

Nutrition facts per serving:

Calories: 180;  Carbohydrate: 22 grams or 1½ CHO choices;  Protein: 5 grams;  Fat: 7 grams; Sodium: 450 mg

Jeannette Waite, MS, RD, CDE

Mercy Heart Center

 Salmon with Garlic and Dill

Salmon cooks with aromatic ingredients in a foil package, scaling in the juices and flavor for a perfect and elegant entree for entertaining.

Ingredients:

1 1/2 pounds salmon fillet
1/2 teaspoon salt
1/8 teaspoon white pepper
4 cloves garlic, minced
1 sprig fresh dill, minced
6 slices lemon
2 green onions, chopped

Preheat oven to 450 degrees F. Place salmon fillet on heavy duty foil large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic and dill. Top with lemon slices and top with green onions.

Bring up foil around the salmon and pinch edges to seal, leaving room for expansion in the package. Place on baking sheet and bake in oven for 20-25 minutes until salmon is opaque and flakes easily when tested with a fork.

Serve salmon with red skinned potatoes, corn on the cob, fresh asparagus or broccoli for a summer time feast.

Serves: 4-6.

Nutritional information for 4 oz serving:
Calories: 200
Protein: 30 grams
Sodium: 300 mg
Carbohydrate: Negligible

Mustard Glazed Fish Fillets

Ingredients:

4 - 6 ounce fish fillets
1/4 cup mayonnaise
3 tablespoons yellow mustard
1 tablespoon lemon juice
1 tablespoon horseradish

Preheat broiler.

Oil a broiler and arrange fish on it. In a small bowl combine remaining ingredients. Broil fish then carefully turn fish and spoon mayonnaise mixture evenly on top.

Broil for 2-5 minutes longer until fish flakes when tested with a fork and mayonnaise mixture is browned and glazed.

Serve immediately. You could serve this on a whole wheat bun with lettuce, tomato, and onion. Add some baked sweet potato fries for a fun and nutritious alternative to a hamburger and French fries.

Servings: 4

Nutritional information per serving:
Calories: 250
Protein: 30 grams
Fat: 15 grams
Carbohydrate: Negligible