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Enjoy some of our favorite delicious and nutritious recipes. We'd love you to share your favorite healthy recipe too!

Recipes

Italian Lentil Soup

by Michele Cowee on 10/12/16

7c water

½ c chopped carrots

½ cup chopped celery

½ tsp dried oregano

¼ tsp garlic powder

¼ tsp dried basil

½ tsp salt and pepper

1 c dry lentils, rinsed

¼ c brown rice

1 -15 oz. can tomato sauce

10-15 oz. bulk turkey Italian sausage

1 ¼ c frozen cheese tortellini

 

In a large saucepan combine water, carrots, celery, onion, oregano, garlic powder, basil salt, pepper, lentils and rice.  Bring to a boil.  Reduce heat, cover and simmer for 20 minutes, or until rice and lentils are tender.

 

In a large skillet, brown sausage, drain well.  Add drained sausage and tomato sauce to   the sauce pan.  Return pan to a boil, add tortellini, and cook until done about 5 minutes, stirring several times.  

Crispy Roasted Cauliflower

by Michele Cowee on 10/12/16

Ingredients:

  • 1 head cauliflower
  • olive oil cooking spray & olive oil
  • salt, lightly
  • freshly ground black pepper

Directions:

  1. Preheat oven to 425 degrees F.
  2. Cut the cauliflower crossways into 1-inch-thick slices. Toss with a little olive oil and seasonings, set aside. 
  3. Place baking sheet in the oven to heat us as the oven heats up.  When oven is to temperature, coat the baking sheet with cooking spray. Place the cauliflower slices onto the prepared baking sheet in a single layer.
  4. Roast in preheated oven for about 30 minutes, or until browned and crisp. My family likes for me to let these go longer to get crispy.  You can substitute broccoli, it actually seems to cook faster than the cauliflower.  

Beef Barley Soup

by Michele Cowee on 10/12/16

2 teaspoons canola oil
½ pound top round steak, finely diced
3 medium celery stalks, finely diced
2 medium carrots, finely diced
1 small onion, finely diced
8 ounces button mushrooms, sliced
3 14.5 ounce cans fat-free low sodium chicken broth
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
½ c un-cooked barley

1. Add oil to a large soup pot and heat over high heat.  Add beef and sauté for 7-8 minutes; brown well.  Stir in celery, carrots, and onions and sauté an additional 7-8 minutes or until vegetables begin to caramelize.  
2. Add mushrooms and sauté for 5 minutes.  Add remaining ingredients and bring to a boil.  Reduce heat and simmer for 45 minutes.  Remove bay leaf and serv.

Makes 6 1 cup servings
Calories 150
Total Fat 4 g
Cholesterol 19 mg
Sodium 424 mg
Total Carbohydrate 18 g
Dietary Fiber 5 g
Sugars 4 g
Protein 11 g

Apple Quinoa Pudding

by Michele Cowee on 10/12/16


½ cup quinoa, well rinsed

1 cup 1% milk

1.4 tsp salt

1 large gala apple or other firm sweet-tart apple

1 small pat of unsalted butter, 1 TBS

1 Tbsp. blanched sliced almonds

½ tsp. cinnamon

¼ tsp. nutmeg

½ tsp. vanilla extract

1 tsp. no- calorie sweetener or agave nectar


Directions:

  1. In a small saucepan, combine quinoa, ½ cup milk, ½ cup of water and salt.  Bring to a boil, reduce to simmer, cover and cook for 15-20 minutes until soft.  Turn off heat and let sit, covered for 10 more minutes.

  2. Peel, core and cut apple into small dice.  Melt butter in a saucepan and cook apples until soft.  Remove apples, wipe out pan and put almonds.  Heat over medium heat until golden brown.  Remove nuts immediately to stop cooking.

  3. Add to quinoa cooked apples, cinnamon, nutmeg and vanilla.  Thin with remaining milk.  Sweeten with a little no-calorie sweetener or agave nectar.  Portion into 4 serving bowls and top with toasted almonds.

  4. Pudding can be made ahead and reheated.  Don’t thin with extra milk until reheating.  Add 2 Tbsp. milk for each ½ cup serving, place in microwave on high for 1 minute and stir.  Top with almonds.

Nutrition Facts: Serving size ½ cup

Calories 155

Total fat: 4 gram

Sat-fat 1 gm

Carbohydrates: 25 gm

Fiber 3 gm

Sugars 9 gm

Protein: 6 gm

Sodium: 174 mg


Eggplant Parmesan

by Michele Cowee on 04/07/15

Serves 8

3 egg  whites , lightly beaten or egg beaters

1/4 cup water

2 small eggplants cut horizontally into ¼ inch thick slices

1/3 cup all-purpose flour

1 1/2 cups Italian bread crumbs

Your favorite marina or spaghetti sauce 2-3 cups depending how much sauce you like

1 1/2 cups shredded part-skim mozzarella cheese

2 tablespoons grated Parmesan cheese

 1.       Pre heat oven to 400 degrees. Spray 2 baking sheets with Pam or other cooking spray.  In a shallow dish, combine eggs whites and water.

2.       Dredge eggplant in the flour; tap off excess.  Dip into egg white mixture, turning to coat and allow excess to drip back into bowl.  Coat eggplant with breadcrumbs.

3.       Place eggplant in a single layer on prepared baking sheets.  Bake, turning once until golden and tender, about 30 minutes.  I set the time for 15 minutes and turn then and they are done after the next 15 minutes.

4.       In bottom of an 8-inch square baking dish, spread a layer of eggplant over your sauce, sprinkle with mozzarella.  Repeat layering with remaining ingredients.  Sprinkle with Parmesan on top.

5.       Bake until heated through, about 15 minutes.  Place a dich on a wire rack to cool slightly.

Calories 201 (Note: can vary depending on the sauce you use.)

Carbohydrates 28g - Protein 12 g - Sodium 475mg -  Fat 5 g*

* Can vary depending on sauce you use.

 

Italian Pasta Soup

by Michele Cowee on 04/04/13

Serves 6

6 ounces of corkscrew pasta

2 teaspoons of olive oil

1 medium stalk celery, chopped (about 1/2 cup)

1 small yellow onion, chopped (about 1/2 cup)

1 small zucchini, sliced chopped (about 1/2 cup)

1 can (15 ounces) cannelloni beans, drained and rinsed

3 cups reduced-sodium chicken broth

1 teaspoon dried rosemary

1 teaspoon freshly ground black pepper

 

Directions

  1. Cook pasta according to package directions, but do not add salt.  Drain in colander.
  2. While pasta is cooking, in a large saucepan, heat oil over medium heat.  Add celery and onion.  Cook, stirring occasionally until vegetables are tender, about 7 minutues. Add zucchini.  Cook, stirring, for 3 minutes longer.
  3. Add beans, broth and rosemary to saucepan.  Bring mixture to boil.  Reduce heat to medium-low.  Simmer mixture for 10 minutes.
  4. Using a slotted spoon, place the vegetable and bean mixture in a blender of food processor fitted with a metal blade.  Process mixture until blended and smooth.  Return puree to saucepan.
  5. Add pasta to saucepan.  Cook over medium heat. Stirring frequently, until soup is heated through, about 5 minutes.  Ladle soup into individual serving bowls.  Sprinkle with pepper.

 Per Serving Calories 229

Carbohydrates 39gm

Protein 12gm

Sodium 51 mg

Fat 3 gm

Cholesterol 0 mg

Garlic-Basil Shrimp

by Michele Cowee on 04/04/13

2 tablespoons of olive oil

1 1/4 pounds large shrimp (20-25 per pound) peeled and deveined

3 garlic gloves, minced

1/8 teaspoon crushed red pepper flakes, or more to taste

3/4 cup dry white wine

1 1/2cups grape tomatoes, halved

1/4 cup finely chopped fresh basil

Salt and ground pepper to taste

3 cups cooked orzo pasta, preferably whole wheat

 

Heat the oil in a large heavy skillet over medium-high heat until hot but not smoking, then add the shrimp and cook, turning over once, until just cooked through, about 2 minutes.  Transfer with a slotted spoon to a large bowl.

Add the garlic and red pepper flakes to the oil remaining in the skillet and cook until fragrant, about 30 seconds.  Add the wine and cook over high heat, stirring occasionally, for 3 minutes.  Stir in the tomatoes and basil and season the sauce with salt and pepper.  Return the shrimp to the pan and cook just until heated through.  Serve with the orzo.

Makes for servings:

Serving Size is 1 cup of shrimp and 3/4 cup orzo

Per serving:

Calories 380       

Total Fat 10 grams

                Sat fat 1.5 grams

                Mono Fat 5.5 grams

                Poly Fat 2 grams

Protein 35 grams

Carbs 35 grams

                Fiber 4 grams

Cholesterol 215 mg

Sodium 490 mg

Barley Sausage Skillet

by Michele Cowee on 04/01/13

1 14 ounce can fat free less-sodium chicken broth

1 cup quick-cooking barley

Cooking Spray

8 ounces of hot turkey Italian sausage

1 teaspoon olive oil

1 cup chopped onion

1/2 cup chopped red bell pepper

1 (8-ounce) package presliced mushrooms or you can cut them yourself

2 teaspoons minced garlic

2 tablespoons Madeira wine*

1/4 cup thinly sliced fresh basil

1/8 teaspoon black pepper

                           

1.       Place broth in a small saucepan; bring to a boil.  Add barley to pan.  Cover, reduce heat, and simmer 10 minutes or until liquid is absorbed.

2.       Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Remove casings from sausage.  Add sausage to pan; cook 3 minutes, stirring to crumble.  Transfer to a bowl.  Heat oil in pan over medium-high heat.  Add onion, bell pepper, and mushrooms; sauté 4 minutes or until liquid evaporates.  Add garlic; sauté 1 minute.  Return sausage to pan.  Stin in Madeira; sauté 2 minutes.  Add barley; cook 1 minute or until thoroughly heated.  Remove from heat; stir in basil and black pepper.

Yield: 4 servings (serving size 1 1/4 cups)

 

Calories 337

Fat 8 grams

Protein 18 grams

Carbohydrate 49 grams

Fiber 10 grams

Sodium 537mg

 

*Madeira is a slightly sweet wine , you can substitute sherry or a fruity white wine.

 Serve with a nice green vegetable and you have a wonderful meal

email: sierradietetics@gmail.com | call: (775) 884-0544

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