Floyd Memorial Hospital & Health Services

Stir Fry with Feta Cheese

1 Tablespoon canola oil
3 Cups sliced/ chopped vegetables (onions, peppers, broccoli, carrots, etc.)
1 Clove garlic, crushed
1 Teaspoon dried herbs
Juice of 1 lemon
1/4 Teaspoon fresh ground black pepper
1 Large tomato, cubed
2 Oz. feta cheese
4 Cups cooked whole wheat pasta, hot

In a heavy skillet, on medium-high heat, toss vegetables and herbs in oil until desired stage of doneness. Sprinkle and toss vegetables with lemon juice and black pepper. Toss vegetables mixture with pasta. Sprinkle with chopped tomatoes and crumbled cheese. Serve hot or refrigerate and serve cold.

Yield: 8 servings
Serving Size: 1 cup
Fat: 5 grams
Carbohydrate: 15 grams
Count as 1 starch, 1 fat and free vegetables
Cost: $0.70 per serving

Fresh Blueberry Cobbler

4 Cups blueberries
1 Teaspoon lemon juice (optional)
Cooking spray
1 Cup all purpose flour
1/2 Cup sugar
1 Teaspoon baking powder
1/8 Teaspoon ground nutmeg
Dash of salt
1 Tablespoon vegetable oil
1/2 Teaspoon vanilla extract
2 Egg whites, lightly beaten
1/2 Teaspoon ground cinnamon

Preheat oven to 350. Combine blueberries and lemon juice in a 9 inch square baking dish coated with cooking spray; stir gently and set aside.Combine flour and next 4 ingredients (flour through salt) in a bowl; make a well in center of mixture. Combine oil, vanilla and egg whites; stir well with a whisk. Add to flour mixture, stirring just until moist. Drop dough by spoonfuls onto blueberry mixture to form 8 dumplingsSprinkle cinnamon over dumplings.Bake at 350 for 35 minutes or until ÿ lling is bubbly and dumplings are lightly browned.

Yield: 8 servings
Serving size: 1 dumping and 1/2 cup blueberries
Calories: 180
Fat: 2 grams
Carbohydrates: 37 grams
Count as 1 1/2 starch and a fruit
Cost: $0.58 per serving

Black Bean Soup

1 Tablespoon canola oil
3 Cloves garlic, pressed
1 Pinch red pepper flakes
1/2 Cup onions, chopped
1 1/2 Teaspoons ground cumin
3/4 Teaspoon ground oregano
1/4 Teaspoon thyme3 Cups black beans, cooked*
14 oz. Crushed tomatoes
6-8 oz. Beef or vegetable stock
1/2 Cup salsa

Heat oil over medium high heat. Add garlic and red pepper flakes. Sauté for 1-2 minutes. Add onion and sauté until onion turns golden. Stir in cumin, oregano and thyme. Sauté 1 minute, stir continuously. Add beans, crushed tomatoes, vegetable stock and salsa. mix. Then take 1/3 to 1/2 of bean mixture and puree in a food processor. Add pureed mixture back to pot. Simmer over low heat for 20 minutes, stirring frequently.Yield: about 6 cups

Serving size: 1 cup
Calories: 170
Fat: 2 grams
Carbohydrate: 30 grams
*Dried beans are soaked over night and cooked per package instructions
Cost: $0.54 per serving

Baked Asparagus with Lemon Bread Crumbs

Butter-flavored cooking spray
8 Ounces fresh asparagus, woody stems snapped off and discarded
1 1/2 Tablespoons fine fresh bread crumbs
1 Teaspoon grated lemon zest
Freshly ground pepper1 Clove garlic, minced, or 1/8 teaspoon garlic powder (optional)
1/2 Tablespoon fresh lemon juice

Preheat oven to 450. Lightly coat a shallow nonstick baking pan with cooking spray. Place the asparagus in a single layer in the pan. Turn each spear to coat all sides with the cooking spray. Bake until tender but still crisp, 8 to 10 minutes, turning each spear once. Meanwhile, combine the remaining ingredients (except for the lemon juice) and toast on a small baking sheet for 1 to 2 minutes in a toaster oven (or a 375° oven) until golden brown. Stir once to ensure even toasting. Place the baked asparagus on a serving plate and sprinkle with the lemon juice and lemon bread crumbs.

Yield: 2 servings
Calories: 48 calories (8% calories from fat)
Fat: < 1 gram (0.1 g saturated fat)
Protein: 3 grams
Carbohydrates: 10 grams
Dietary Fiber: 3 grams
Cholesterol: 0
Sodium: 43 mg.
Joslin exchange: 2 vegetables
Cost: $1.08 per serving

Marinades

American Cowboy

1/3 Cup strong brewed coffee
2 Tablespoons balsamic vinegar
2 Tablespoons brown sugar
1 Tablespoon canola oil
2 Cloves garlic, minced
1 Teaspoon black peppercorns, crushed
1/2 Teaspoon salt

Use with lamb, beef, or portobella mushrooms “steaks”.

Herb

1/2 Cup low-fat buttermilk
1 Tablespoon chopped fresh rosemary
1/2 Teaspoon salt
1/2 Teaspoon hot pepper sauce
2 Cloves garlic, minced

Use with lamb, pork, chicken, swordfish, monkfish or seabass.

South of the Border

1/4 Cup olive oil
1 Teaspoon grated lime rind
2 1/2 Tablespoons fresh lime juice
2 1/2 Tablespoons worcestershire sauce
1 1/2 Teaspoons ground cumin
1 Teaspoon salt
1/2 Teaspoon dried oregano
1/2 Teaspoon coarsely ground black pepper
2 Cloves garlic, minced
1 Can (14 ounce) low-salt beef broth

Use with beef, pork, chicken, tofu, vegetables, swordfish, monkfish or  seabass.