Home Recipes
Recipes PDF Print E-mail

Enjoy these tasty recipes!


Winter Comfort Cabbage Soup

Pumpkin – Apple Dip

Summer Fresh Corn Salad

Quinoa & Vegetable Salad

Fresh Tomato Soup


Lemon Chicken Stir Fry

Green Salad with Strawberries & Goat Cheese

Sweet & Sour Beef-Cabbage Soup

Scallop and Asparagus Saute

Baked Tilapia with Crumb Crust

Chicken Noodle Soup

Black Bean Patty on Lettuce

Wild Rice With Herbs & Mushrooms

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

Mustard Glazed Fish Fillets


Winter Comfort Cabbage Soup

2tsp olive oil
1 medium onion diced
½ C each, green pepper, carrot sticks, fresh mushrooms
½ head small cabbage
1 ½ C canned diced tomatoes with green chilies
32 ounces unsalted chicken broth
2C water
1lb lean ground turkey
1/2 can vegetarian refried beans (for thickness)
1C instant brown rice cooked
2tsp garlic
¼ tsp black pepper or to taste
¼ tsp cayenne pepper (optional)


Directions: Instructions: Heat the olive oil in a large soup pot over medium-high heat. Add the green pepper, carrot sticks and mushrooms. Add turkey. When the turkey starts to brown add the onion and garlic. When turkey is browned add the cabbage, broth, water, tomatoes, refried beans, rice and seasonings and simmer for 10 -15 minutes or until all vegetables are done.


Nutrition Facts:
1 ½ starch, 2 non-starchy vegetable, 2 lean protein, 1 fat.


Pumpkin – Apple Dip

8 ounces low fat cream cheese (room Temperature) or pumpkin spice flavored cream cheese
3/4 C of canned pumpkin (unsweetened, unsalted)
3 tbs of sugar
1/2 tsp of both nutmeg and close
1/2 tsp vanilla
6 apples sliced


Directions: Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed). Serve with apple slices for dipping. Or mix apples in the dip and layer dip and crushed graham crackers for a parfait. Serving size is about 3 tablespoons.


Nutrition Facts:
calories 107
carbohydrate 18g
fiber 4g
protein 2g
sodium 91mg


Summer Fresh Corn Salad

3/4 Cup light sour cream or just enough to moisten
1tsp Worcestershire sauce
3/4 tsp seasoned salt (like M-salt)
1 Cup finely chopped red bell pepper
1 Cup finely chopped green onions
3 Cups fresh cooked corn on the cob (5 ears) Can use canned corn too, but this is the season for fresh.


Combine first 3 ingredients in a large bowl, stir. Add corn and remaining ingredients. Stir to combine. Cover and refrigerate at least 2 hours before serving. 8 servings (1/2 cup)

Nutrition Facts:
calories 112
carbohydrate 22.2g
protein 4g
fat 2.6g
sodium 94mg

Quinoa & Vegetable Salad

Quinoa is a complete protein with all the essential amino acids. It is considered a whole grain, but is actually a gluten free grass seed that comes from a plant related to spinach and Swiss Chard and can be prepared like whole grain rice or barley.


Directions:2 1/2 C Vegetable broth 1C Quinoa Boil Quinoa in vegetable broth on low heat for 20 minutes. Then cool. Chop tomatoes, cucumbers, broccoli, carrots, green onion, mushroom Place vegetables over a bed of lettuce and spinach Add 1C of cooked quinoa and sprinkle small amount of Feta cheese on top. Dressing: Mix 3 T lemon juice, 2T Dijon mustard, 1tsp sugar, 3T olive oil, 1C chopped fresh basil and 2tsp grated lemon rind.


Nutrition Facts:
calories 475
carbohydrate 45g
protein 20g
fat 22g
sodium 400mg
Makes 3 Servings You can cut down on the calories and fat in this recipe if you use a light dressing and a light shredded cheese. Most of the calories come from the oil and Feta cheese.


Fresh Tomato Soup

Most soups have a lot of salt in them. I like this one because it is not! Fresh herbs can add great flavor.
~ Diane Jones RD CDE---NOCH diabetes education.


5 cups ripe tomatoes- can be peeled or not
1 carrot grated I onion, minced
1 Tablespoon tomato paste
Makes 6 servings – one cup per serving.
4 cups salt-free chicken broth
1 Tablespoon garlic, minced or 2 fresh garlic cloves
1 tsp dried basil/or add ½ cup of freshly chopped basil
2 Tablespoons fresh thyme
Pepper to taste
2 Tablespoons lemon juice
1 bay leaf


Directions:1. Combine all ingredients in a slow cooker. 2. Cook on low for 6-8 hours. Stir once while cooking. 3. Remove bay leaf before serving. Note: to thicken the soup slightly, you may add a full 6 oz. can of tomato paste instead of 1 Tablespoon. This will increase the amount of sodium a little.


Nutrition Facts:
80 calories (5 calories from fat)
carbohydrate 14g
fat 0.5g (0g sat, 0g trans)
sodium 135mg
fiber 3g
cholesterol 0mg
sugar 7mg


Serving size ½ C
2 ¾ C 1% milk, divided
¼ C half and half
½ Large onion peeled and thinly sliced
1 Bay leaf
5 Whole peppercorns
12 oz elbow macaroni
3 T cornstarch
½ tsp dry mustard
11/2 C finely shredded reduced- fat extra sharp cheddar cheese
1 T freshly grated Parmesan cheese
1tsp salt
½ tsp fresh ground black pepper

¾ C fresh Italian breadcrumbs
2tsp Olive oil




Preheat oven 375 degrees. Coat 8x8 inch square pan with cooking spray.


In sauce pan combine 2 C milk, half & half, onion, bay leaf and peppercorns. Bring to a boil, lower heat and simmer on medium-low for 20 minutes allow the onion and spices to infuse into the milk. Strain the infused milk form the onion and spices and return the strained milk to the saucepan. In another pot, cook the macaroni in boiling water for 4-5 minutes (less than package directions) This keeps macaroni from getting too mushy. Drain and place in large bowl and set aside.


In a medium bowl mix the remaining 3/4 C of milk with the cornstarch. Whisk well until combined. Add half the milk mixture in the sauce pan to the milk cornstarch mixture and whisk for 1 minute. Add the milk cornstarch mixture back into the saucepan. Bring the entire milk mixture to a boil on medium high heat. Lower heat to medium and cook until thickened. (5-7 minutes). Mixture will be on the thin side. Reduce the heat to low and simmer for 4-5 minutes. Remove the pot from the stove. Whisk in the dry mustard, cheese, salt, and pepper. Add the cheese sauce to the pasta and mix well. The mixture should look soupy.


Pour the macaroni and cheese mixture into the prepared pan. Combine the breadcrumbs and olive oil in a small bowl and mix well. Sprinkle the top of the macaroni and cheese with the bread topping.


Bake for 20-25 minutes until topping is light brown and macaroni and cheese is bubbly.


Nutrition Facts:
calories 185, 2 starch
carbohydrate 26g, 1 lean meat
protein 10g
fat 2.3g (saturated)
sodium 300mg
fiber 1g
cholesterol mg
potassium mg



Lemon Chicken Stir Fry


1 lemon

1/2 cup reduced-sodium chicken broth

2 teaspoon cornstarch

1 tablespoon canola oil

1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cup snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch white and green parts divided
7 tablespoon chopped garlic
1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with the broth.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4-5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallions whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan: cook, stirring, until heated through, 1-2 minutes. Recipe serves 4 - about 1 1/2 cup each.


Nutrition Facts Per Serving:

calories 255

fat 6g fat (1g sat, 3g mono)

carbohydrates 14

protein 27g

sodium 448mg
fiber 3g 
cholesterol 63mg
potassium 796mg

added sugar 0g


Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini.

Can serve this recipe over rice noodles or brown rice.

Try adding a small amount of lite Italian dressing for added flavor.


Green Salad with Strawberries & Goat Cheese


1 tablespoon pure maple syrup or brown sugar

2 tablespoons red-wine vinegar

1 tablespoon extra-virgin olive oil

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-inch pieces
1/2 cup toasted chopped pecans, walnuts, or almonds, (see Tip)
1/4 cup crumbled goat cheese or feta cheese



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


Nutrition Facts:

calories 215

fat 17g fat (3g sat, 9g mono)

carbohydrates 15 g or 1 carbohydrate choice

protein 5g

sodium 209mg
fiber 4g 
cholesterol 4mg
potassium 454mg


Sweet & Sour Beef-Cabbage Soup

This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage - ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage. EatingWell: September/October 2009.


1 tbs canola oil
1lb lean (90% or leaner) ground beef 
1 1/2 tsp caraway seeds 
1 tsp dried thyme
2 1/2 C frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 C reduced-sodium beef broth
1 15 oz can crushed or diced tomatoes
1 1/2 tbs honey
1 tbs paprika, preferably Hungarian sweet
3 C coarsely chopped Savoy, or green cabbage
1-2 tbs cider vinegar
1/4 tsp salt
Freshly ground pepper to taste



Directions: Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more. Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper. Serves 6 (1 3/4 cups/serving).


Nutrition Facts:
calories 250
carbohydrate 20g
protein 20g
fat 10g (3g sat, 5g mono)
sodium 705mg
fiber 4g
cholesterol 54mg
potassium 717mg

Scallop and Asparagus Saute

2 tbs olive oil
1/4C shallots (diced) 
1 tbs chopped fresh thyme leaves
2 tbs finely grated lemon zest
1lb bunch asparagus (trimmed and cut on the bias into 1 inch pieces)
1 1/4 lbs Bay Scallops (rinsed and patted dry)
2 tbs freshly squeezed lemon juice 
1/4 tsp each salt & black pepper 
2 C cooked brown rice (optional - but a good one)


Directions: Heat oil in a large skillet over medium-high heat. Add shallots and cook until softened, about 2 minutes. Add thyme, lemon zest and asparagus and cook, stirring until asparagus softens slightly, about 1 minutes. Stir in scallops, cover, reduce heat to medium and cook, stirring occasionally, until scallops are opaque and asparagus is crisp-tender, 4-5 minutes. Drizzle with lemon juice, season with salt and pepper, and serve with accumulated juices over brown rice if desired.


Nutrition Facts:
calories 220
carbohydrate 10g
protein 27g
fat 8g (1g saturated)
sodium 280mg
fiber 3g

Baked Tilapia with Crumb Crust

1 Cup 4% cottage cheese (I’d try 1%)
1tsp dried parsley flakes
½ tsp dried oregano
1/8 tsp cracked black pepper
6 filets fresh tilapia
6 Tbsp toasted Italian breadcrumbs


Directions: Combine cottage cheese with parsley, oregano, and pepper. Arrange tilapia filets on a foil covered sheet pan. Evenly spread the cottage cheese mixture over each filet. Sprinkle each with 1 Tbsp breadcrumbs. Bake at 350 degrees for 15 minutes.


Nutritional information per serving:

Serves 6 Calories: 188

Total Fat 5g

Cholesterol 60mg

Fiber 0g

Sodium 323mg

Protein 30g

Carbohydrate 6g

Spartan Store Recipe

Chicken Noodle Soup

2-8oz skinless boneless chicken breasts
6 cups of water
1 can 14.5oz fat free, 1/3 less sodium chicken broth
1/3 cup finely diced carrot
1 cup diced onion (approximately 1/2 large onion)
1/2 cup finely diced celery
1 Tsp dried parsley
1 Tsp garlic powder
1/2 Tsp poultry seasoning
1/2 Tsp black pepper
4 oz dry angel hair pasta (break noodles in half)


Place first 6 ingredients in a one gallon pot and bring to a boil.

Remove chicken and skim any fat from broth. (or refrigerate broth for 2-3 hrs and then skim fat).

Dice chicken into bite size pieces and return to the skimmed broth along with all remaining ingredients. Place over high heat and return to a boil. Then reduce heat to medium high and boil gently until pasta is cooked (3-5 minutes).

Serve right away; the pasta will continue to absorb liquid if the soup is left simmering.


Nutrition Facts:
serving size 1 cup
yield 8 cups
calories 151
carbohydrate 10g
protein 21g
fat 3g
sodium 276mg
fiber <1g



Black Bean Patty on Lettuce

2 C canned black beans, drained well (do not rinse)
2 1/2 Tbsp. yellow onion, minced
1 Tbsp. fresh cilantro leaves, chopped
2 tsp. ground cumin
1 tsp. each lime juice, garlic powder, and chili powder
2 Tbsp. cornmeal (divided)
1 Tbsp. canola oil
Leafy green lettuce or bed of fresh spinach
Fresh salsa, either tomato or pineapple


Mash black beans (using a potato masher or fork) in a large bowl, with onion, cilantro, cumin, lime juice, garlic powder, and chili powder.

Fold in one tablespoon of cornmeal to bind. Form mixture into four patties. Preheat oil in a large skillet over medium-high heat.

Coat patties lightly in remaining cornmeal then cook for three to four minutes per side until nicely browned and heated though.

Place each patty on a lettuce leaf or bed of fresh spinach and top with salsa.


Nutrition Facts:
140 calories
4g total fat
594mg sodium
6g protein
7g fiber



Wild Rice With Herbs & Mushrooms

1 c. dry packaged wild and white rice blend
2 tbs. olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 large celery stalk, chopped
1/2 c. carrots, chopped
1 lb. mixed wild mushrooms, chopped
1 tbs. fresh minced thyme
1 tsp. finely minced sage
Kosher salt and freshly ground black pepper to taste
1/4 c. minced fresh parsley
1/4 c. toasted sliced almonds


Makes 8.5 c. servings
Takes 10 minutes prep time and 30 minutes cooking

Prepare the rice mixtures according to the package directions without using any seasoning packet, if there is one.

Meanwhile, heat olive oil in skillet over medium heat. Add onions, garlic, carrots and celery and saute for 7-8 minutes. The add the mushrooms, thyme, sage, salt and pepper, and raise the heat to medium high. Saute the mushrooms for about 5 minutes occasionally turning them.

Combine the cooked rice mixture with the mushroom blend, mixing well.

Garnish with minced parsley and sliced almonds.

Serving size = 1 cup
Protein: 2.6g - Fat: 5.8g - Monounsaturated fat: 4.2g - Polyunsaturated fat: 0.7g - Saturated fat: 0.7 - Calories: 91 - Fiber: 1.8g - Carbohydrates: 8.6g - Sodium: 306.5mg



3 Ways With Scallops

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

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:

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



Better Baking Mix

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

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

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


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

• 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.


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


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

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

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 1/2lb ground turkey breast
1/2 cup low fat shredded cheese
1/2 cup shredded zucchini
1/4 cup plain bread crumbs
1/4 cup BBQ sauce
2 teaspoons mustard
Basil, oregano, minced garlic to taste
Mix all together - makes 5 patties
Nutrition per patty:
Calories: 240; Protein: 23g; Fat 12g; Carbohydrate: 10g; Sodium: 300mg
Jeanette Waite, MS RD, CDE


Buttercup Squash Bake

Normal 0 0 1 53 306 Woodland Realty 2 1 375 11.518 0 0 0



2 cups diced Buttercup Squash (microwave squash for 10 min. Skin peels of easily)

1/2 cup low fat mayonnaise

1/2 cup finely minced onion (can use more if desired)

1 egg

2 tsp brown sugar

Salt and pepper to taste

1/4 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 well 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: 190; Fat 6g; Carbohydrates: 15g; Sodium: 200mg; CHO choice: 1 or 15g

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 parsnip, 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
  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.
  2. 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 servies:
Nutrition facts per serving:
Calories: 180; Carbohydrate: 22g or 1 1/2 CHO choices;  Protein: 5g; Fat: 7g; Sodium 450mg
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.



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

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


Sweet and Sour Purple Cabbage

This is a similar recipe that I received from my mother-in-law. This is a traditional German dish. The original recipe calls for bacon. I substituted olive oil instead for a healthy heart. You can also add chopped apple, raisins, or cranberries to this. It will make the dish sweeter. I prefer savory instead.


4 Tablespoons Olive Oil
2 lbs or 8 cups shredded red cabbage
2 onions, diced
1/2 cup brown sugar (firmly packed)
1/2 cup cider vinegar
1/4 teaspoon celery seeds
1 teaspoon caraway seeds
1/2 cup water
Salt & pepper to taste


In a heavy bottom covered Dutch oven or large skillet, heat olive oil over low heat.
Add remaining ingredients and cook over low heat, stirring occasionally. Continue to cook for 25-30 minutes for tender cabbage, or for as little as 15 minutes, if you prefer a crisp bite.
Serve immediately.


Servings: 8


Nutritional information per serving:
Calories: 145
Carbohydrates: 20 grams or 1CHO choice
Fat: 7 grams
Sodium: Minimally, based on added salt used

Jeanette Waite MS, RD, CDE

Black Bean, Corn and Tortilla Salad

4 cups cooked black beans OR
3 cans (15 ounces each) black beans, rinsed and drained



2 cups cooked fresh, frozen (thawed) or canned (drained) whole kernel corn (about 4 medium ears)

1/2 cup chopped green or red bell pepper (about 1 small)
1/3 cup sliced green onions
1/4 cup lime juice
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh parsley
1/2 teaspoon white pepper
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper (cayenne)
2 cloves garlic, finely chopped
3 corn tortillas (6 inches in diameter), each cut into 6 wedges


Mix all ingredients except tortillas in glass or plastic bowl.

Cover and refrigerate at least 1 hour.

Heat oven to 350. Place tortilla wedges on ungreased cookie sheet.

Bake about 10 minutes or until crisp. Stir 12 wedges into salad.

Garnish salad with remaining wedges.

Makes 6 servings


Nutritional Analysis per Serving:
Calories: 260
Protein: 13 grams
Carbohydrate: 50 grams
CHO Choices: 3
Fat: 1 gram
Sodium: 30 mg
Dietary Fiber: 12 grams

Mercy Health Partners Center for Weight Management

Back to Top




High blood pressure, if left untreated, increases the risk of heart, eye, and kidney disease!!