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June 2014 Recipes

Do you find yourself making the same dishes over and over? Our compilation of healthy and delicious recipes will break you out of your recipe rut!

All of the recipes have been selected by Melanie Berdyck, R.D.N., L.D.N., C.N.S.C., our community nutrition educator.

Access our main recipes page here.

June 11: White Bean, Tomato and Green Bean Salad
June 18: Stuffed Roasted Red Peppers
June 25: Marinated Vegetable Salad

White Bean, Tomato and Green Bean Salad

Navy beans are a low fat, protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber. Both navy beans and green beans are good sources of antioxidants, which may protect against chronic disease.


Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients:

Dressing:
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced

Salad:
5 cups (1-inch) fresh cut green beans (about 1 pound)
1 cup finely chopped tomato
1 tablespoon chopped fresh dill
1 (15-ounce) can navy beans, rinsed and drained
1/2 cup (2 ounces) feta cheese, crumbled

To prepare dressing, combine first seven ingredients, stirring with a whisk.

To prepare salad, place green beans into a large saucepan of boiling water; cook 5 minutes. Drain and plunge beans into ice water; drain. Place beans in a large bowl. Add tomato, dill, and navy beans; toss to combine. Drizzle with dressing; toss gently to coat. Sprinkle with cheese. Cover and chill at least 1 hour.

Recipe available at www.myrecipes.com.


Stuffed Roasted Red Peppers
Red bell peppers boost your immune system due to high vitamin A and C content and have antioxidant properties, including beta carotene, which helps maintain healthy skin and vision.

Yield: Makes 6 servings (serving size: 1 pepper)
Ingredients:
6 large red bell peppers
1 tablespoon olive oil
4 garlic cloves, minced
6 ounces fresh spinach
1 tablespoon fresh lemon juice
1 teaspoon salt
3/4 cup uncooked couscous (about 2 cups cooked)
1/2 cup crumbled feta cheese

Directions:
Roast the bell peppers on a gas stove's open flame, turning them with tongs, until the skins are blackened, for about 2-3 minutes; or roast them on a rack under the broiler 2 inches from the heat, turning them every 5 minutes, for about 15 minutes. Transfer peppers to a bowl, cover with plastic wrap, and let them cool. When cool enough to handle, peel peppers starting at the stem end, carefully cut off the tops with a paring knife, and rinse out any seeds. Set aside.

Lightly coat a sauté pan with olive oil; place over medium heat. Sauté garlic until it begins to turn golden, about 1 minute. Add spinach; cook over medium heat until it wilts, about 2 minutes. Remove pan from heat. Stir in lemon juice and salt; place spinach in a bowl. Preheat oven to 350°.

In a small pot, cook couscous according to package directions (about 5 minutes). Using a spatula, add the couscous and the feta cheese to the wilted spinach, and mix well.

Line a baking sheet with aluminum foil. Generously stuff all the peppers with couscous-spinach stuffing, and place on a baking sheet. Bake on the center rack for about 8 minutes. Serve immediately.

Recipe available at: www.myrecipes.com.

Marinated Vegetable Salad
Regularly including broccoli and cauliflower in your diet may reduce or prevent certain diseases such cancer, heart disease and hypertension, and it may help lower cholesterol.

Yield: makes 10 cups
Ingredients:
1 16-ounce package fresh broccoli and cauliflower florets
1 16-ounce package cherry tomatoes
1 15-ounce can chickpeas, rinsed and drained
1 6-ounce can ripe black olives, drained and sliced
1 cup slivered snow peas
3 green onions, chopped
1 medium carrot, cut into thin strips
1 small red bell pepper, chopped
1/2 cup olive oil
1/3 cup red wine vinegar
2 garlic cloves, chopped
1/2 teaspoon salt
1/2 teaspoon sugar
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried basil
1/4 teaspoon pepper
Fresh parsley sprig (optional)

Directions:
Combine florets and next 7 ingredients in a large bowl.

Process oil and next 6 ingredients in a blender until smooth; add to vegetables, tossing to coat. Cover and chill 5 hours. Garnish, if desired, with fresh parsley.

Recipe available at: www.myrecipes.com.