Yummy and Healthy Recipes the WellCat Way!

Posted:  5/17/2011

Recipe contest coordinated and compiled by Sierra Rocha, Peer Health Educator, Spring 2011

At Student Health Service, not only do we promote a healthy lifestyle, WE LIVE IT. Here are some recipes submitted by our own staff members. Hope you enjoy! – Alex Ireland, Peer Health Educator, Spring 2011


Chicken in Lemon and Caper Sauce

Submitted By: Lynn Taylor, Medical Biller

Chicken in Lemon and Caper Sauce

Cooking spray

¼ c flour

¼ tsp pepper

4  chicken breasts, if thick slice in half

1 c low-sodium chicken broth

2 Tbsp lemon juice

1 ½ tsp capers

Pound breasts to about 3/8 inch thick. Combine flour and pepper, sprinkle over chicken.

Coat a nonstick skillet with cooking spray, set over medium-high heat. Brown chicken in a single layer in prepared skillet until golden, about 6 minutes; flip and brown on second side, about 4 minutes more. Remove chicken from skillet and set on warmed platter.

Pour broth in to skillet and scrape up any browned bits with a wooden spoon. Stir in lemon juice and capers, heat for 30 seconds. Pour lemon sauce over chicken.

Pairs nicely with steamed green beans or broccoli. Serves 4


Hearty Fried Rice

Submitted By: Emily Ramsey, Nutrition Intern, Spring 2011

Hearty Fried Rice

Cook time 45 min, Prep time 15 min

2 cups uncooked brown rice

2 eggs

1-2 cloves garlic, chopped

1 onion, diced

2 carrots, chopped

As much as you can add of seasonal veggies: leafy greens, broccoli, cabbage, etc, chopped

olive oil

soy sauce (low sodium)

Cook two cups of brown rice (40 min) Coat a large frying pan or wok with a thin layer of olive oil and cook carrot, then onion and garlic until they turn to a golden brown. Add veggies and cook until done. Add all cooked rice and mix in. Add soy sauce and additional olive oil to taste and scramble in two eggs (eggs can be cooked in a separate pan and mixed in at end)


Apple Oatmeal

Submitted By: Emily Ramsey, Nutrition Intern Spring 2011

Apple Oatmeal

Cook time 2 min, Prep time 2 min

1 large apple

1 cup quick cooking oats

1/2 teaspoon ground cinnamon

1 3/4 cups 100% apple juice or water

Chop the apples into bite-size chunks. Combine the apple chunks, oats, cinnamon, salt and apple juice (or water) in a microwave safe bowl. Cover and leave a small opening to release steam. Microwave on high for 2 minutes. Stir and let cool for 1 minute before serving.


Spud Stuffers

Submitted By: Emily Ramsey, Nutrition Intern Spring 2011

Spud Stuffers

Prep time 10 min

2 tablespoons light sour cream

2 tablespoons shredded reduced fat cheddar cheese

2 tablespoon chopped tomatoes

2 tablespoons finely chopped green bell peppers

1 tablespoon sliced green onion

1/2 teaspoon bacon bits

To make a baked potato, wash a medium potato and pierce 3 times with a fork. Microwave on high for about 5 minutes. Turn potato over and cook on high for 2 minutes more, or until potato is soft. Let the potato cool slightly and carefully cut open the top. Place sour cream inside the potato and use a fork to mix. . Add cheese, tomato/salsa, bell pepper, green onion to the top of the potato.  


Apple-Kiwi Smoothie

Submitted By: Sandy Hankins, MA

Apple Kiwi Smoothie

1 small apple, peeled, cut into chunks

1 kiwifruit, peeled, cut into chunks

4 medium strawberries, stems removed

2/3 cup Yoplait 99% Fat Free creamy strawberry yogurt (from 2 lb. container)

1/3 cup apple juice

  1. In blender, place ingredients. Cover; blend on high speed about 30 seconds or until smooth.
  2. Pour into 2 glasses. Serve immediately.

Healthified Chicken Tortilla Casserole

Submitted By: Sandy Hankins, MA

Healthified Chicken Tortilla Casserole

1 can (10 ¾ oz.) 98% fat free 45% less sodium condensed cream of chicken soup

1 can (4.5 oz.) chopped green chiles

1 container (8 oz.) fat-free sour cream

½ cup fat free (skim) milk

1 ½ teaspoons chili powder

½ teaspoon ground cumin

2 ½ cups shredded cooked chicken breast

8 yellow corn tortillas (6 or 7 inch) torn into bite size pieces

1 medium green bell pepper, chopped (1 cup)

1 large tomato, chopped (1 cup)

1 ½ cups shredded sharp cheddar cheese or Mexican cheese blend (6 oz.)

  1. Heat oven to 350 degrees Fahrenheit. Spray 13x9-inch glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream, milk, chili powder and cumin until blended. Stir in chicken, tortillas and bell peppers. Stir in tomato and 1 cup of cheese. Spoon and spread mixture in baking dish.
  2. Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining ½ cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.

San Francisco Little Joe’s

Submitted By: Jessica Beattie, Nurse Practitioner

3 Tlb    Olive oil

½-1      Onion, chopped

Dash    Garlic salt

1 Lb     Lean ground beef or ground turkey

1 Lb     Fresh spinach blanched or lightly steamed.   Drain well, chop coarsely.

4          Eggs slightly beaten

Dash   Tabasco and Worcestershire sauce

4 Tlb    Parmesan cheese, freshly grated

Heat oil in large skillet over medium heat.  Add onion and cook until soft. Add beef mixing with onion and breaking up into small bits with a fork or spoon. Cook until redness gone adding garlic salt to taste. Add spinach and mix well, stirring occasionally for 3-4 minutes. Salt and pepper to taste. Mix beaten eggs with dash or so of Tabasco and Worcestershire sauces. Pour over beef mixture and stir until eggs set. Remove pan from heat and sprinkle Parmesan cheese over all.

Feeds four people and fast to make. Serve with French bread, etc.


Dr. Aldebra Schroll’s Favorite Salad

Salad

2 cups of Mixed greens washed and spun

1/2 cup of nuts, almond, pecan or walnut

1 cup of  Fresh strawberries or raspberries

1/2 cup dried cranberries

1/2 cup of Blue cheese chunks

Served with a cranberry vinaigrette (I like Newman's Own)


Banana Bread

Submitted By: Allee Merseth, Health Education Intern Spring 2011

Banana Bread

1.5 cup whole wheat flour
1.25 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/8 teaspoon salt
1/4 teaspoon vanilla
2 egg whites
1 cup mashed banana
3/4 cup sugar
1/4 cup applesauce

**Optional to add ½ cup pecans or walnuts

Combine banana, egg whites, applesauce, sugar, vanilla, and cinnamon. Add dry ingredients (flour, baking soda, baking powder, salt) until well mixed. Pour batter into bread pan sprayed with cooking spray. Bake at 350 degrees for 40-50 minutes or until toothpick inserted into the loaf comes out clean.


Sloppy Joes

Submitted By: Tammy Meigs, Staff Pharmacist

Sloppy Joes

1 pound ground turkey

1 chopped medium onion

1 chopped bell pepper

2 cans condensed tomato soup (I use the reduced fat/salt version)

Chili seasoning, salt & pepper to taste

Burger buns

Shredded cheese, sour cream

Brown ground turkey in a nonstick pan sprayed with oil and drain.  Add chopped veggies and cook until softened (about 2-3 minutes).  Add soup and mix well.  Add seasonings to taste.  Simmer for 15-20 minutes.  May add a little water or chicken broth if too thick.  Toast burger buns in toaster, toaster oven, or under broiler.  Serve open-faced with turkey mixture over the top.  Serve with shredded cheese and/or sour cream if desired.


Cowboy Spaghetti

Submitted By: Tammy Meigs, Staff Pharmacist

Spaghetti

2 servings of cooked spaghetti noodles

2 cans of turkey or vegetarian chili

Favorite chili toppings, such as shredded cheese, chopped onions, chopped cilantro, sour cream, etc.

Top cooked spaghetti with heated chili and toppings.


Baked Whole Wheat Penne Pasta

Submitted By: Kelsey Mendenhall, Student Assistant and Health Intern Spring 2011

Wheat Penne Pasta

  • 1 lb whole–wheat penne pasta
  • Cooking spray
  • 1 1/2 lb boneless chicken breast
  • 1 large jar tomato sauce
  • 1 1/2 cup part–skim shredded mozzarella

Prep Time: 5 minutes, Cook Time: 30 minutes

Preheat oven to 375°F.
Bring a large pot with about 32 cups of water to a boil; season with salt. When boiling, add pasta. Cook according to directions on package (about 7 to 8 minutes), or until al dente. When cooked, drain and rinse with cold water.

While pasta cooks, spray a cookie sheet with cooking spray and arrange chicken breast on tray. Sprinkle lightly with salt and pepper and bake for 15 to 18 minutes, or until cooked through.

Remove from oven and cool. When cool, dice into ½–inch pieces. Spray a 13–by–9–inch casserole dish with cooking spray. In a large mixing bowl, toss pasta, chicken, and sauce (add a bit more sauce if desired). Place mixture in a casserole dish and sprinkle with shredded cheese. Bake for 15 to 20 minutes, or until cheese is completely melted and casserole is hot all the way through.