Dietitian’s Dish Recipes from Coborn Healing Center

Enjoy a few healthy recipes from the dietitians at CentraCare.

• Asparagus Sweet Potato Chicken Skillet
• Mini Ham and Cheese Quinoa Cups
• Chunky Pasta and Bean Soup
• Berry French Toast
• Hearty Sausage, Kale and Butternut Squash Soup
• Pumpkin Cookies
• Greek Yogurt Caramel Dip

Asparagus Sweet Potato Chicken Skillet

Ingredients

• 1 lb. boneless chicken breasts
• 1 Tbsp. olive oil
• Salt and pepper (to taste)
• 1-2 cloves garlic, minced (or ½ tsp. garlic powder)
• 1 medium sweet potato, peeled and diced
• ½ cup chicken broth
• ½ lb fresh asparagus, cut in 1- to 2-inch pieces
• ½ tsp. salt
• ½ tsp. pepper
• ½ tsp. crushed red pepper

Directions

1. On a plastic cutting board, cut the chicken into small pieces and season with salt and pepper.
2. In a skillet over medium heat, add olive oil, garlic and chicken.
3. Sauté the chicken for about 7-10 minutes or until it is cooked through. Don’t forget to stir well. Remove chicken from pan.
4. In the same skillet, add sweet potato and chicken broth. Cover the pan with a lid to help the sweet potato to cook faster.
5. Cook for about 7-10 minutes or until the sweet potato is cooked.
6. Add asparagus and cook for about 4-5 minutes.
7. Return the chicken to the pan and stir to combine thoroughly.
8. Season with salt, pepper and crushed red pepper.

Nutrition

• Serves 4
• Calories: 220
• Carbs: 10 g
• Protein: 29 g
• Fat: 5 g

Taken from Primavera Kitchen

Mini Ham and Cheese Quinoa Cups

Ingredients

• 2 cups cooked quinoa (about ¾ cup uncooked)
• 2 eggs
• 2 egg whites
• 1 cup shredded zucchini
• 1 cup shredded sharp cheddar cheese
• ½ cup diced ham
• 1 tsp. dried parsley
• 2 Tbsp. shredded or grated Parmesan cheese
• ¼ cup onion, chopped
• Salt and pepper to taste

Directions

1. Preheat oven to 350 degrees.
2. Liberally spray a mini muffin tin with non-stick spray.
3. Put all ingredients in a large bowl and mix to combine.
4. Spoon mixture to the top of each muffin tin cup.
5. Bake for 15-20 minutes or until the edges of the cups are golden brown.
6. Let cool for at least 5 minutes before removing from the mini muffin tin.

Nutrition

• Serves 5
• Calories: 225
• Carbs: 19 g
• Protein: 14 g
• Fat: 10 g

Chunky Pasta and Bean Soup

Ingredients

• 1 Tbsp. olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 1 celery stalk, chopped
• 2 garlic cloves, minced
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1 tsp. dried thyme
• ½ tsp. dried rosemary
• 6 cups reduced-sodium chicken or vegetable broth
• 1 (14.5 oz.) can diced tomatoes, drained
• 1 (15 oz.) can cannellini or white beans, rinsed and drained
• 3 cups of coarsely chopped escarole, swiss chart or baby spinach
• 1 cup ditalini or other small pasta
• Freshly grated parmesan cheese, optional

Directions

1. In a stockpot over medium heat, add the oil. Sauté the onion, carrots and celery for 5-8 minutes, or until softened.
2. Add the garlic, basil, oregano, thyme and rosemary and sauté for 1 minute.
3. Add the broth and tomatoes and bring to a boil.
4. Reduce the heat and simmer for 10-15 minutes, stirring occasionally.
5. Add the beans and escarole and cook for 3-5 minutes, stirring to combine.
6. Meanwhile, in a saucepan, prepare the ditalini according to the package directions for al dente (just firm).
7. Add the pasta to individual bowls of soup. Serve with cheese, if desired.

Increase the amounts of vegetables if you want a more veggie-centric soup. By cooking the soup and pasta separately, you can control how much pasta there is in each serving. If you’d like a thicker, more porridge-like consistency, cook the pasta directly in the soup.

Nutrition

• Serves 6
• Calories: 220
• Carbs: 39 g
• Protein: 11 g
• Fat: 3 g

Berry French Toast

Ingredients

• 5 cups mixed berries (fresh or frozen)
• ¼ cup sugar, plus 1 Tbsp. sugar, divided
• 2 tsp. ground cinnamon, divided
• 1 egg
• 4 egg whites, beaten
• 1 cup skim milk
• 1 tsp. vanilla
• 1 - 16 oz. loaf bread, cubed

Directions

1. Preheat oven to 350 degrees.
2. In greased two-quart casserole pan, mix berries, ¼ cup sugar and 1 tsp. cinnamon.
3. In large bowl, combine egg, eggs whites, milk and vanilla.
4. Add bread and soak 5-10 minutes, stirring halfway through.
5. Arrange bread over berries.
6. Sprinkle with remaining sugar and cinnamon.
7. Bake for 25-30 minutes.

Nutrition

• Serves 8
• Calories: 250
• Carbs: 48 g
• Protein: 9 g
• Fat: 3 g

Hearty Sausage, Kale and Butternut Squash Soup

Ingredients

• 1 lb. Italian ground turkey sausage
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red pepper, seeded and diced
• 8 cups chicken broth
• 3 cups butternut squash, peeled and cut in ½-inch cubes
• 4 cups kale, chopped
• 14 oz. cannellini beans, drained and rinsed
• Salt and pepper to taste
• Parmigiano Reggiano (optional)

Directions

1. Brown sausage until cooked through.
2. Add garlic, onion and red pepper and cook until softened — about 5-6 minutes.
3. Add broth and bring to a boil. Add squash and cook 15-20 minutes or until soft.
4. Five minutes before serving, add kale and beans. Season with salt, pepper and grated Parmigiano Reggiano if desired.

Nutrition

• Serves 6
• Calories: 330
• Carbs: 26 g
• Protein: 25 g
• Fat: 9 g

Pumpkin Cookies

Ingredients

• 1¼ cup oat flour
• ¾ cup sugar
• ½ tsp. cinnamon
• ½ tsp. pumpkin pie spice
• ¼ tsp. salt
• ½ tsp. baking soda
• ½ tsp. baking powder
• ¼ cup applesauce
• ½ cup canned pumpkin
• 1 egg white
• ½ cup mini chocolate chips for topping, optional

Directions

1. Preheat oven to 350 degrees.
2. Mix dry ingredients in large bowl.
3. Create a well in dry ingredients and add in wet ingredients.
4. Mix until blended.
5. Scoop dough onto baking sheet.
6. Flatten slightly with fork.
7. Sprinkle with chocolate chips (optional).
8. Bake 10-12 minutes or until set.

Nutrition

• Makes 2 dozen
• Calories: 75 calories
• Carbs: 14 g
• Protein: 1.5 g
• Fat: 2 g

Greek Yogurt Caramel Dip

• ½ cup walnuts, chopped
• 1½ cup vanilla Greek yogurt, nonfat
• ¼ cup caramel topping
• ½ tsp. cinnamon

Directions
Spoon yogurt into small bowl. Drizzle with caramel topping. Swirl caramel into yogurt with knife. Sprinkle with cinnamon and top with walnuts.

Nutrition

• Serves: 4 (½ cup serving sizes)
• Calories: 175
• Carbs: 15
• Protein: 10
• Fat: 10