no time to cook? columbus hospital...2. once chilled, roll into balls (recommend using a ½ ounce...

By building caring relationships

with those we serve, we guide the

journey to health and wellness.

No time to cook? Join us for lunch daily from 11 am to 1 pm to enjoy

these delicious dishes and more made just for you!

Park Avenue Café is located on the ground floor.

Interested in being added to the menu mailing list?

Call 1-920-623-1296.

To view the cafeteria menu or for more information,

https://www.cch-inc.com/en/guest-services

Cooking with

Columbus

Community

Hospital

Counting Carbohydrates

Following a consistent carbohydrate

eating plan will help you control your

blood sugar. Eating about the same

amount of carbohydrate at each meal

helps to keep blood sugar levels in

healthy ranges. The consistent intake is

helpful in keeping blood sugar steady,

reducing spikes and drops.

General carbohydrate ranges:

Women: 40-50 grams of carb/meal

Men: 55-65 grams of carb/meal

Snack: 15-20 grams of carb if desired

Reading food labels and knowing

proper portion sizes are key to following

a consistent carbohydrate diet. This can

be overwhelming at first, but you will

find it gets easier as you practice!

Not all carbohydrates are created

equal! Choose whole grains, beans, fruit

and vegetables as your carbohydrate

source most of the time. The fiber in

these foods help your body use the

sugar more slowly, reducing spikes and

drops in blood sugar. Limit how often

you have added sugars (such as cakes,

cookies, etc.) and refined carbs (such

as white breads, crackers and pasta).

37

Black Bean Brownies

Ingredients: Yield: 16 servings

2 large eggs Time: 45 minutes

¾ cup granulated sugar

1 large egg white

1 teaspoon vanilla extract

3 Tablespoon canola oil

½ teaspoon baking powder

½ cup unsweetened cocoa powder

Pinch of salt

½ cup mini semi-sweet chocolate chips, divided

1 can (15 oz) low sodium black beans, drained & rinsed

Directions:

1. Preheat the oven to 350 degrees. Lightly oil or coat an

8x8 inch baking pan or dish with non-stick cooking spray

and set aside.

2. Place the black beans in the bowl of a food processor

and process until smooth. Add the egg, egg whites, oil,

sugar, cocoa powder, vanilla, baking powder and salt.

Process until smooth. Add ¼ cup of the chocolate chips

and pulse a few times until the chips are incorporated.

3. Pour the batter into the prepared pan, smooth the top

with a rubber spatula and sprinkle with remaining ¼ cup

chocolate chips.

4. Bake 30-35 minutes or until the edges start to pull away

from the sides of the pan and a toothpick inserted in the

center comes out clean. Cool in the pan before slicing.

Nutrition Facts: 135 cals, 6 g fat, 19 g CHO, 3 g pro, 121 mg Na+, 2 g fiber

Consider substituting sugar with your favorite sugar

substitute. Substituting black beans for flour increases the

fiber and protein content of these brownies, also making

these brownies gluten free!

36

Chocolate & Almond Butter Bites

Ingredients: Yield: 25 bites

1 cup old fashioned oats Time: 1 hour

¾ cup toasted unsweetened coconut flakes

½ cup almond butter (may use any preferred nut butter)

½ cup ground flax seed

⅓ cup honey or agave nectar

¼ cup unsweetened cocoa powder

1 Tablespoon chia seeds

1 teaspoon vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until

thoroughly mixed. Cover and chill in the refrigerator for

at least half an hour, to make the mix easier to handle.

2. Once chilled, roll into balls (recommend using a ½

ounce scoop).

3. Can be stored in an airtight container in the freezer.

Nutrition Facts (per bite): 113 cals, 7 g fat, 20 g CHO, 3 g pro, 27 mg Na+, 2 g fiber

These bites are meant to be savored as an occasional treat

to satisfy your sweet tooth. Be mindful of your portion sizes

and frequency when indulging in desserts.

Featured at the 2017

Diabetes Health Fair!

We hope you enjoy

bringing home some

of Park Avenue’s

classic dishes!

You can never have too many healthy

and delicious recipes to share with your

friends and family!

Happy Cooking!

Soups, Salads and Starters

Spicy Pumpkin & Green Chile Soup

Mexican Vegetable Soup

Asian Chicken Noodle Soup

Chicken Wild Rice Soup

Grilled Chicken Salad

Apple, Cranberry & Walnut Salad

Caprese Chicken Salad

Winter Chicken Salad

Shrimp Salad on Sliced Cucumbers

Bell Pepper Boats

Side Dishes

Cumin Roasted Carrots

Cauliflower Mashed Potatoes

Roasted Apples & Brussels Sprouts

Parmesan Roasted Zucchini & Tomatoes

Spice Roasted Vegetables

Mustard Roasted Asparagus

35

CCH Famous Banana Bread


3 ripe bananas, mashed Time: 40 minutes

2/3 cup canola oil

1/3 cup fat free plain Greek yogurt

2 eggs

¾ cup sugar

1 Tablespoon + ½ teaspoon Splenda

1 cup while whole wheat flour

1 cup all-purpose flour

¾ teaspoon salt

1 ¼ teaspoon baking soda

1 teaspoon vanilla

Directions:

1. Preheat oven to 325 F.

2. Combine bananas, oil, yogurt, eggs, sugar and Splenda

in a large mixing bowl. Add flours, salt, baking soda and

vanilla. Stir just until combined.

3. Spray a loaf pan with cooking spray. Pour banana mix-

ture inside loaf pan and bake for about 20-30 minutes.

4. Use toothpick method to check and see if it’s cooked in

the middle. Cool on rack; once cooled remove from

pan.

5. Cut into ½ slices; makes approximately 16 servings.

Nutrition Facts: 200 cals, 10 g fat, 26 g carb, 3 g pro, 220 mg Na+, 1.5 g fiber

This recipe, developed by Chef Melissa Osterhoff, replaces

half the flour with whole wheat flour to increase the fiber

content. Some of the sugar is replaced with Splenda in this

recipe; however, you may substitute for all Splenda.

Sweet Treats CCH Famous Banana Bread

Chocolate Almond Butter Bites

Black Bean Brownies

35

36

37

Main Dishes

Moroccan Chicken

Chicken Bruschetta

Thai Chicken Lettuce Wraps

Mediterranean Vegetable Bowl

Zucchini Lasagna

Cumin Crusted Salmon

Cocoa & Coffee Roasted Salmon

Pork Chops with Apple Chutney

Dijon Glazed Pork Tenderloin

Sweet Treats

CCH Famous Banana Bread

Pumpkin Cheesecake Truffles

Black Bean Brownies

Soups, Salads

and Starters

6









Bell Pepper Boats

7

8

9

10

11

12

13

14

15

Maple Sriracha Cauliflower


1 pound cauliflower florets Time: 30 minutes

½ Tablespoon olive oil

1 teaspoon sriracha

1 teaspoon maple syrup

1 pinch black pepper

Directions:

1. Add cauliflower to a large bowl or a couple of sheet-

pans.

2. In a small bowl combine olive oil, sriracha, maple syrup,

salt, and pepper. Pour the sriracha mixture over the

cauliflower and mix well, making sure the cauliflower is

well coated in the sauce.

3. Spread the cauliflower onto a few sheet-pans and roast

in convection oven, at 425, for about 15 to 20 minutes,

stirring once at the half way point. Roast until golden

brown.

Nutrition Facts: 80 cals, 4 g fat, 11 g carb, 3 g pro, 88 mg Na+, 3 g fiber

33

Sriracha is a medium spiced hot sauce found in

the condiment section of grocery stores.

However, if you are sensitive to spicy foods you

may want to skip this recipe.

Additional seasoning ideas:

Thyme, parsley & tarragon

Mrs. DASH

Garlic powder, Italian seasoning



1 pound asparagus, trimmed Time: 30 minutes

1 Tablespoon olive oil

2 teaspoons Dijon mustard or whole grain mustard

½ teaspoon prepared horseradish (optional)

1 pinch pepper

Directions:

1. Preheat oven to 375F.

2. Combine olive oil, mustard, horseradish, and pepper in

small bowl.

3. Place asparagus on a sheet pan and pour over mustard

mixture. Toss to combine.

4. Arrange asparagus in a single layer and roast in oven

until crisp-tender and slightly browned.


32

Asparagus is a good source of

fiber, B vitamins, vitamin K, vitamin

C, vitamin E, potassium and folic

acid.

Additional seasoning ideas:

Garlic & parmesan

Lemon, black pepper & thyme

Asparagus also pairs well with

eggs. Try diced asparagus in an

omelet or a scramble. Asparagus,

tomato and feta in scrambled

eggs is delicious!



1 can (4 oz) diced mild chiles Time: 15 minutes

¼ cup light sour cream

¼ cup fresh cilantro, chopped

1 can (15 oz) pumpkin (not pumpkin pie filling)

14 oz low sodium chicken or vegetable broth

½ cup water

1 teaspoon ground cumin

½ teaspoon chili powder

¼ teaspoon garlic powder

¼ teaspoon cayenne pepper (optional)

¼ teaspoon table salt (optional)

Directions:

1. Combine chiles, sour cream and cilantro in a food

processor or blender; blend until smooth.

2. Combine pumpkin, broth, water, cumin, chili powder,

and optional cayenne pepper in a medium sauce-

pan. Bring to a boil. Reduce heat to medium, simmer

uncovered for 5 minutes, stirring occasionally.

3. Serve soup with a dollop of the green chile sour

cream.

Nutrition Facts: 8oz: 72 cals, 1g fat, 4g pro, 16g CHO, 420mg Na+, 4g fiber



7

Yield: 10 servings


Ingredients:

1 yellow onion, diced Time: 30 minutes

1 cup carrot, diced

1 teaspoon olive oil

2 garlic cloves, minced

5 cups low sodium vegetable broth

1 can diced tomatoes with green chilies (Rotel)

1 medium zucchini, diced

1 cup frozen green beans

1 red bell pepper, diced

1 teaspoon Mexican oregano

1 teaspoon ground cumin

1 teaspoons black pepper

1½ cups frozen corn

1 oz. lime juice

½ cup fresh cilantro, chopped

Directions:

1. Heat olive oil in a large pot over medium-high heat.

Add onions and carrots and sauté about 5 minutes

then add garlic and sauté 1 minute longer.

2. Stir in vegetable broth, tomatoes, zucchini, green

beans, bell pepper, oregano, cumin and pepper.

Bring to a boil then reduce heat to medium-low, cover

and simmer until veggies are soft, stirring occasionally,

about 20 minutes.

3. Stir in corn, lime juice and cilantro. Enjoy!


8



½ red onion, sliced Time: 1 hour

½ red bell pepper, sliced

1 sweet potato, peeled and cubed

1 small butternut squash, cubed

½ teaspoon cumin

¼ teaspoon coriander

¼ teaspoon cinnamon


Directions:


2. Toss vegetables with spices and olive oil. Put on sheet

pan in single layer and roast until tender and slightly

browned, about 40-45 minutes.


Butternut squash can be difficult to work with as it is a very dense

vegetable. Be safe by practicing proper knife safety. You can also

purchase frozen, diced butternut squash from most grocers.

1. To make peeling easier, pierce a few times with a fork,

then microwave for 2 minutes. This will soften the skin

connection and make the peeling easier.

2. Slice the squash in half, just where the thinner end

begins to widen around the middle. This will make the

squash easier and safer to handle.

3. Peel the squash using a vegetable peeler or a paring

knife.

4. Scoop out the seeds with a spoon (save for roasting if

possible—they are delicious!)

5. Cube the squash into desired sized pieces.

31

How to Prepare Butternut Squash



2 medium zucchini, ½ -inch thick slices Time: 30 minutes

8 oz cherry tomatoes, sliced into halves


1 garlic clove, minced

½ teaspoon Italian seasoning

½ teaspoon freshly ground black pepper

¼ cup shredded Parmesan cheese

Directions:

1. Preheat oven to 375 F.

2. In a medium bowl whisk together olive oil, garlic and

Italian seasoning.

3. Place zucchini and tomatoes on a sheet pan. Pour

olive oil mixture over top and gently toss with hands to

evenly coat.

4. Sprinkle pepper and Parmesan over the top of each.

5. Roast in oven until veggies are tender and Parmesan is

golden brown, about 20 minutes.


30

Zucchini is a good source of B

vitamins, fiber, vitamin A, vitamin

C, and folic acid. Tomatoes are

a good source of lycopene, an

important nutrient for prostate

and bone health.

Yield: 10 servings


Ingredients:

1 Tablespoon corn oil Time: 15 minutes

1 cup carrots, diced

6 green onions, sliced

1 garlic clove, mined

1 Tablespoon ginger, minced

1 pound boneless skinless chicken breasts

1 teaspoon pepper

6 cups low-sodium chicken broth

2 Tablespoons low-sodium soy sauce

2 Tablespoons mirin

2 Tablespoons rice vinegar

½ Tablespoon Sriracha

1 Tablespoon sesame oil

3 cups Napa cabbage, chopped

6oz crimini mushrooms, sliced

1 package dry ramen, seasoning packets discarded

½ cup cilantro, rough chop

Directions:

1. Heat corn oil in a large pot over medium-high heat. Add

carrots and sauté 3 minutes. Add green onions, garlic and

ginger and sauté for 30 seconds. Set aside.

2. Season chicken with salt and pepper, sear.

3. Add chicken, chicken broth, soy sauce, mirin, rice vinegar,

Sriracha, and sesame oil to carrot mixture. Bring to a boil

then reduce heat to medium-low, cover and simmer until

chicken has cooked through. Remove chicken breasts, let

rest 5 minutes then cut into chunks.

4. Meanwhile, stir in sugar, cabbage and mushrooms and re-

turn soup to a boil. Add noodles and cook 3 - 5 minutes

longer until noodles are tender. Stir in chicken and cilantro.

Nutrition Facts: 8oz: 137 cal, 5g fat, 11g Carb, 13g pro, 242mg Na+, 1g fiber

9



6 tablespoons unsalted butter Time: 1 hour

1 yellow onion, minced

½ cup flour

3 cups low sodium chicken broth

2 cups shredded, cooked chicken

½ cup wild rice (about 2 cups cooked)

½ cup finely grated carrots

½ teaspoon salt

1 cup half and half

2 tablespoons dry sherry

Directions:

1. Cover wild rice with 2 cups water or stock. Bring to a

boil, reduce heat to medium low and simmer for

about 45 minutes or until tender.

2. In a large saucepan, melt butter. Sauté onion until

tender. Blend in flour; gradually add broth. Cook,

stirring constantly, until mixture comes to a boil; stir 1

minute.

3. Stir in rice, carrots, chicken, and salt; simmer about 5

minutes.

4. Blend in half and half and sherry; heat to serving tem-

perature.

Nutrition Facts: 8 oz: 199 cals, 11 g fat, 14 g carb, 11 g pro, 186 mg Na+, 1 g fiber

10

The soup can also be made in the slow

cooker! Add all ingredients (leaving

flour out) to the cooker and cook on

low for 4 hours.



1 pound brussels sprouts, halved Time: 40 minutes

1 small apple, diced

½ red onion, julienned

1 Tablespoons olive oil

½ teaspoon kosher salt (optional, may use Mrs. DASH)

½ teaspoon fresh ground pepper

Directions:


2. On a baking sheet, toss sprouts, apples, and onions with

olive oil, salt, and pepper.

3. Arrange in a single layer on the baking sheet. Roast in

oven until starting to brown but still crisp, about 25-30

minutes.


29

These are so good, even sprout

haters will love them!

Brussels Sprouts are a good source

of fiber, vitamin K, folic acid,

B vitamins, and potassium.

Delicious and nutritious!



1 pound cauliflower, chopped Time: 40 minutes

1 Tablespoon garlic clove, minced

½ Tablespoon olive oil

¾ teaspoon black pepper

¾ cups grated parmesan cheese

Directions:

1. Toss cauliflower and garlic with olive oil and spread

evenly on a sheet pan.

2. Roast at 350F until very tender and starting to brown.

3. Remove from oven and add to food processor or

blender. Add pepper and parmesan cheese. You may

need to process in batches depending on the size of

your processor.

4. Puree until a smooth, mashed potato consistency is

reached.

5. If too thick you may need to add a little skim milk to

loosen the mixture.


Surprisingly, cauliflower replaces

starchy vegetables and grains in

recipes very well. Give these a

try—you won’t miss the “real”

thing! You can satisfy that mashed potato craving with ½

the fat, ⅓ the calories and ¼ the carbs!

28



4 cups salad mix (spring mix is a good option)

1 apple, sliced thin, tossed with a little lemon juice

¼ cup walnuts, roughly chopped

¼ cup crumbled feta cheese

¼ cup dried cranberries

Apple Vinaigrette:

½ cup apple juice

¼ cups apple cider vinegar

1 teaspoon honey

1 pinch salt and black pepper

¼cup canola oil/olive oil

Directions:

1. Top salad greens with apple, walnuts, feta and dried

cranberries.

2. Whisk together vinaigrette ingredients.

3. Toss salad with 1 oz apple vinaigrette, or your preferred

dressing. (Nutrition facts contain 1.5 oz dressing).


For additional lean protein, chickpeas, baked chicken

breast or salmon would be delicious on this salad!

11

Chef’s Recommended Vinaigrette



6 oz boneless, skinless chicken breast

Balsamic Marinade (see below)

4 cups spinach

¼ cup basil leaves, chiffonade

8 grape tomatoes, halved

2 oz mozzarella pearls

¼ asparagus, trimmed and cut in 1 inch pieces

½ avocado, chopped or sliced

¼ cup bacon crumbles

Balsamic Marinade:

3 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

3 tablespoons olive oil

1 tablespoon lemon juice

¼ teaspoons dried basil

¼ teaspoons granulated garlic

¼ tablespoons granulated onion

1 pinch salt and pepper

Directions:

1. Toss 2 teaspoons of marinade with tomatoes and asparagus.

Refrigerate.

2. Add remaining marinade to a bowl or plastic zip bag along

with chicken breasts. Marinate 30 minutes or up to 4 hours.

3. Cook chicken in skillet over medium heat or bake at 350F until

chicken reaches 165F internal temperature. Once cool

enough to handle, cut in to slices.

4. Sautee asparagus and tomatoes over medium heat for 5

minutes, until tender.

5. Layer chicken, asparagus, tomatoes, basil, avocado, bacon

and mozzarella over spinach. Drizzle with your favorite

vinaigrette. (Nutrition facts include 1.5 oz dressing).

Nutrition Facts: 374 cals, 25 g fat, 30 g pro, 8 g carb, 915 mg Na+, 3 g fiber

12

Chef’s Recommended Marinade



1 pound fresh baby carrots Time: 25 minutes

½ tablespoon ground cumin

¼ Teaspoon ground cinnamon

¼ Teaspoon ground black pepper


½ fresh lemon or lime

½ teaspoon dried parsley

Directions:

1. Mix the cumin, cinnamon and pepper in a small bowl.

Add the olive oil.

2. Spread the carrots in a single layer on a sheet-pan. Pour

the seasoned olive oil over the carrots and toss until the

carrots are evenly coated.

3. Roast at 350˚ for 15-20 minutes or until tender and

slightly browned.

4. Remove from the oven and squeeze the fresh citrus

juice over the top. Sprinkle with the parsley.


27

Carrots are a good source

of beta-carotene, fiber,

vitamin K and potassium.

Beta-carotene is a form of

vitamin A, which is

important for eyesight,

which is why you have

probably heard that carrots

are good for your eyes!

Side Dishes







Maple Sriracha Cauliflower

27

28

29

30

31

32

33



½ pound cooked chicken breast, diced

4 cups spring mix

½ avocado, sliced

1 pear, sliced

1 green onion, diced

1 Tablespoon crumbled feta cheese

1 Tablespoon golden raisins

1 Tablespoon pumpkin seeds

Pumpkin Vinaigrette:

½ cup pumpkin puree

½ cup apple cider vinegar

1 Tablespoon maple syrup

1 Tablespoon Dijon mustard


Pinch salt and pepper

1¼ cups extra virgin olive oil

½ teaspoon fresh thyme, chopped

Directions:

1. To make the vinaigrette: Combine pumpkin, apple

cider vinegar, maple syrup, Dijon mustard, garlic, salt

and pepper to a blender.

2. Process ingredients then add olive oil slowly, in a thin

stream, while blender is running.

3. Slow blender down and add the fresh thyme.

4. To make the salad: Top spring mix with chicken,

avocado, pear, green onion, feta, raisins and pumpkin

seeds. Drizzle with your favorite vinaigrette. (Nutrition

facts include 1.5 oz dressing).


13

Chef’s Recommended Vinaigrette



3 stalks celery, small dice Time: 45 minutes

1 Tablespoon red onion, minced

3 Tablespoons mayonnaise (try light or olive oil mayo)

2 Tablespoons plain fat free Greek yogurt

½ teaspoon desired seasoning like Old Bay or Mrs. DASH

1 lb. cooked shrimp, peeled and diced to be chunky

Sea salt and freshly ground pepper to taste

40 thin slices of cucumber (about 2 cucumbers)

Fresh chives, chopped

Directions:

1. Cook the shrimp: Bring a large saucepan filled with

water to a boil. Add the shrimp and d cook for 1 to 3

minutes or until the shrimp are pink and opaque.

Drain and rinse shrimp in a colander under cold

running water.

2. Once the shrimp are cool, dice into bite sized chunks.

3. Combine first 7 ingredients (through sea salt and pep-

per). Mix well.

4. Arrange cucumbers on serving platter or sheet pan.

5. Top each slice with a tablespoon of shrimp salad.

6. Top with chopped chives and serve.


14





1 pound pork tenderloin Time: 40 minutes

1 teaspoon Mrs. DASH

¼ cup whole grain Dijon mustard

¼ cup brown sugar

Directions:

1. Trim pork tenderloin of silver skin.

2. Brush the entire surface of the tenderloin with Dijon, then

press brown sugar into the mustard.

3. Roast at 375F for 30-35 minutes until the internal

temperature reads 145F.

4. Let the tenderloin rest for 10 minutes before slicing.


25

Chef’s Recommended Side Dish


(page 32)



2 boneless pork chops, fat trimmed Time: 1 hour

1 teaspoon fresh rosemary, minced

1 teaspoon fresh thyme, chopped

1 pinch black pepper


For the Apple Chutney:

1 small yellow onion, diced

⅛ teaspoon ground ginger

½ cup orange juice

1 Tablespoon apple cider vinegar

⅛ cups light brown sugar, lightly packed

⅛ teaspoon ground mustard

1 pinch crushed red pepper flakes

1 cup Granny Smith Apples, diced

1 Tablespoon raisins

Directions:

1. For Apple Chutney: Combine the onion, ginger, orange juice,

vinegar, brown sugar, mustard seeds, red pepper flakes,

thyme and apples in a medium-size saucepan. Bring to a boil

over medium-high heat, stirring occasionally. Reduce the

heat and simmer for 50 minutes to 1 hour, stirring occasionally,

until most of the liquid has evaporated. Stir in the raisins and

serve over pork chop

2. For Pork Chop: Combine the rosemary, thyme, and black

pepper in a small bowl. Rub pork with olive oil and sprinkle all

sides with the herb mixture. Bake for 20 to 25 minutes at 450F,

until internal temperature of 140F.


24



(page 29)

Bell Pepper Boats


1 green bell pepper Time: 20 minutes

1 red bell pepper

¼ cup unsalted sliced almonds

4 oz fat free cream cheese (softened)

1 teaspoon salt free lemon pepper seasoning

1 teaspoon fresh lemon juice

Directions:

1. Cut each bell pepper in half lengthwise; discard the

stems, ribs and seeds. Cut each half into six pieces.

2. In a medium skillet, dry-roast the almonds over medium

heat for 3 to 4 minutes, or until golden brown, stirring

occasionally. Reserve 24-48 almond slices for garnish.

3. Process the remaining almonds in a food processor or

blender for 15 to 20 seconds, or until finely ground.

4. In a medium mixing bowl, beat the cream cheese,

lemon pepper seasoning blend, and lemon juice with

an electric mixer for 1 to 2 minutes, or until creamy.

Add the ground almonds and beat until combined.

5. Spoon the mixture into a resealable plastic bag (a

freezer bag works well) and cut a corner off to pipe

the mixture. You can also use a piping bag if you have

one. Pipe about 1 teaspoon of the mixture onto each

bell pepper piece. Garnish with the sliced almonds.

Nutrition Facts: 39 cals, 1.5 g fat, 3 g pro, 3 g carb, 71 mg Na+, 1 g fiber

15



https://recipes.heart.org/Recipes/1065/Red-and-Green-Bell-Pepper-Bites#
















Main Dishes

Moroccan Chicken

Chicken Bruschetta



Zucchini Lasagna





17

18

19

20

21

22

23

24

25



2 (6 oz) wild caught salmon filets Time: 30 minutes


1 Tablespoon ground, medium roast coffee

1 Tablespoon cocoa powder

1 teaspoon Mrs. DASH Mesquite Grilling Blend

1 pinch cayenne pepper (optional)

Directions:

1. Mix coffee, cocoa powder, mesquite powder and

cayenne together. Press rub on salmon filets.

2. Optional: Sear in skillet with 1 tablespoon oil over

medium high heat before baking.

3. Bake salmon at 450F for 12 to 15 minutes.


If the seasonings in these salmon recipes are not desired,

simply season with your seasoning of choice and bake at

450F for 12 to 15 minutes.

Lemon Pepper, fresh herbs, garlic, ginger, and fresh citrus

are delicious on salmon. Try different spice blends to find

your favorite way to eat this heart healthy fish!

23



1 Tablespoon olive oil Time: 45 minutes

1 Tablespoon orange juice

½ Tablespoon dried ginger

½ Tablespoon ground cumin

½ Tablespoon coriander

½ teaspoon paprika

1 pinch cayenne pepper

(optional)

2 (6 oz) wild caught salmon filets

Directions:

1. Mix first eight ingredients in a small bowl to form a paste.

2. Place salmon in a plastic resealable bag and massage

marinade over salmon. Refrigerate for at least 30

minutes to marinate.

3. Bake salmon at 450F for 12 to 15 minutes.


Consider choosing Wild Caught Salmon over Farm-Raised

Salmon when you can. Wild caught contains less

environmental contaminants, and has a more heart

healthy fat profile than farm raised salmon.

22


Cauliflower Mashed Potatoes (page 28)

Moroccan Chicken


1 teaspoon chili powder Time: 35 minutes

½ teaspoon cumin

½ teaspoon dried ginger

½ teaspoon cinnamon


4 boneless, skinless chicken breasts

Directions:

1. Combine the four spices with the olive oil.

2. Rub chicken breasts with the spice blend.

3. Optional: Sear in skillet with 1 tablespoon olive oil over

medium high heat before baking.

4. Bake chicken at 350F for 25-30 minutes, or until internal

temperature reaches 165F.


17


(page 27)

or

Spice Roasted

Vegetables (page 31)


Chicken Bruschetta


1 teaspoon olive oil Time: 40 minutes to 2 hours

2 cloves garlic, minced

1 cup diced red tomatoes

1 small red onion, diced

1 Tablespoon whole basil leaves, chiffonade

1 teaspoon balsamic vinegar

½ teaspoon Mrs. DASH

4 boneless, skinless chicken breasts

Sprinkle grated Parmesan cheese

Directions:

1. In a sauté pan, heat olive oil over medium heat. Add

garlic and stir, cooking for about a minute. Pour into a

mixing bowl and allow to cool slightly.

2. Add tomatoes, onion, balsamic, basil, and salt and

pepper to the bowl. Toss to combine. Refrigerate 30

minutes to 2 hours (up to overnight).

3. Season chicken breasts with Mrs. DASH, bake at 350F for

25-30 minutes or until internal temperature of 165F.

4. Stir tomato mixture (bruschetta) and spoon a generous

amount of bruschetta topping over the top of chicken.

Sprinkle grated parmesan over the top.


18



(page 30)

Zucchini Lasagna


1 pound lean ground beef Time: 1 ½ hours

1 teaspoon kosher salt


1 small onion, chopped

3 cloves garlic, minced

1 can (28 oz) crushed tomatoes

2 Tablespoon chopped fresh basil

1 pinch black pepper (to taste)

3 medium (about 8 ounces each) zucchini

1 ½ cups part-skim ricotta

1¼ cup Parmigiano Reggiano

1 large egg

4 cups shredded part-skim mozzarella cheese

Directions:


2. In a medium sauce pan, brown meat. Drain extra fat. Using

the same pan, sauté the onion until softened then add the

garlic, tomatoes, basil and pepper to make a sauce. Mix in

drained ground beef.

3. Cut zucchini lengthwise into planks (about 8-10 planks per

zucchini). Sprinkle zucchini with salt and set aside for 10

minutes and then blot with paper towels to remove extra

moisture.

4. In a large bowl mix ricotta cheese, parmesan cheese and

egg. Stir well.

5. In a 9x13, spread one third of sauce on the bottom. Then

begin layering zucchini, ricotta mixture, mozzarella (reserving

1 cup) and meat sauce until all ingredients are used.

6. Cover with foil and bake 30 minutes; uncover and bake an

additional 20 minutes (to dry up sauce). After 20 minutes,

sprinkle the remaining 1 cup mozzarella and bake 10 minutes

or until melted.

Nutrition Facts: 275 cals, 13 g fat, 13 g carb, 26 g pro, 648 mg Na+, 2.5 g fiber

21



1 medium eggplant, cubed Time: 1 hour

2 zucchini, trimmed and sliced ¼” thick

8 ounces mushrooms, sliced

1 tablespoons olive oil

2 cups chickpeas

½ teaspoon smoked paprika

½ teaspoon chili powder

1 Tablespoon kosher salt

1 Tablespoon lemon juice

½ Tablespoon dried oregano leaves

½ Tablespoon pepper

3 cups prepared brown rice

6 cups greens mix (arugula, baby spinach, or spring mix)

Directions:

1. Prepare a large bowl of ice water and about 1 table-

spoon of salt. Cut the eggplant into 1” cubes and place

into the salted ice water. Allow them to sit for 20 to 30

minutes. Drain and rinse the eggplant.

2. Mix the chickpeas, paprika, chili powder, lemon juice,

and olive oil in a mixing bowl. Transfer to a sheet pan.

3. Place zucchini, mushrooms, and eggplant onto another

sheet pan. Toss with olive oil, oregano and pepper.

4. Roast the vegetables for 20 to 25 minutes at 400˚F, stir-

ring once through, or until they’re golden and tender.

Allow the chickpeas to cook for 30 to 35 minutes.

5. Place 1 cup greens at the bottom of each bowl. Layer

with the cooked rice and roasted vegetables. Top with

roasted chickpeas.


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½ Tablespoon olive oil Time: 30 minutes

1 yellow onion, finely diced


1 pound chicken breasts, cooked and shredded

4 ounces whole roasted cashew nuts

2 Tablespoons low-sodium soy sauce

1 tablespoon cilantro leaves, rough chop

4 romaine lettuce leaves

Sauce Ingredients:

½ cups Thai sweet chili sauce

1 Tablespoon lime juice

2 Tablespoons cilantro leaves, rough chop

Directions:

1. Heat olive oil over medium heat in a large sauce pan.

When the oil is heated, add the onion, garlic, and cook

until they are slightly browned. Add the cashew nuts

and soy sauce. Stir to combine well.

2. Add shredded chicken and toss to combine. Heat

through. Add the cilantro and turn off the heat.

3. To assemble the lettuce wraps,

spoon the filling onto the middle of

the romaine lettuce, and drizzle

with sauce.

Nutrition Facts: 324 cals, 14 g fat, 16 g carb, 28 g pro,

525 mg Na+, 1 g fiber

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no time to cook? columbus hospital...2. once chilled, roll into balls (recommend using a ½ ounce...

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