Dietitian’s Dish Recipes from Coborn Healing Center
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
- In a stockpot over medium heat, add the oil. Sauté the onion, carrots and celery for 5-8 minutes, or until softened.
- Add the garlic, basil, oregano, thyme and rosemary and sauté for 1 minute.
- Add the broth and tomatoes and bring to a boil.
- Reduce the heat and simmer for 10-15 minutes, stirring occasionally.
- Add the beans and escarole and cook for 3-5 minutes, stirring to combine.
- Meanwhile, in a saucepan, prepare the ditalini according to the package directions for al dente (just firm).
- 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
- Preheat oven to 350 degrees.
- In greased two-quart casserole pan, mix berries, ¼ cup sugar and 1 tsp. cinnamon.
- In large bowl, combine egg, eggs whites, milk and vanilla.
- Add bread and soak 5-10 minutes, stirring halfway through.
- Arrange bread over berries.
- Sprinkle with remaining sugar and cinnamon.
- 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
- Brown sausage until cooked through.
- Add garlic, onion and red pepper and cook until softened — about 5-6 minutes.
- Add broth and bring to a boil. Add squash and cook 15-20 minutes or until soft.
- 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
- Preheat oven to 350 degrees.
- Mix dry ingredients in large bowl.
- Create a well in dry ingredients and add in wet ingredients.
- Mix until blended.
- Scoop dough onto baking sheet.
- Flatten slightly with fork.
- Sprinkle with chocolate chips (optional).
- 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
Ingredients
- 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