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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

  1. In a stockpot over medium heat, add the oil. Sauté the onion, carrots and celery for 5-8 minutes, or until softened.
  2. Add the garlic, basil, oregano, thyme and rosemary and sauté for 1 minute.
  3. Add the broth and tomatoes and bring to a boil.
  4. Reduce the heat and simmer for 10-15 minutes, stirring occasionally.
  5. Add the beans and escarole and cook for 3-5 minutes, stirring to combine.
  6. Meanwhile, in a saucepan, prepare the ditalini according to the package directions for al dente (just firm).
  7. 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

  1. Preheat oven to 350 degrees.
  2. In greased two-quart casserole pan, mix berries, ¼ cup sugar and 1 tsp. cinnamon.
  3. In large bowl, combine egg, eggs whites, milk and vanilla.
  4. Add bread and soak 5-10 minutes, stirring halfway through.
  5. Arrange bread over berries.
  6. Sprinkle with remaining sugar and cinnamon.
  7. 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

  1. Brown sausage until cooked through.
  2. Add garlic, onion and red pepper and cook until softened — about 5-6 minutes.
  3. Add broth and bring to a boil. Add squash and cook 15-20 minutes or until soft.
  4. 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

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients in large bowl.
  3. Create a well in dry ingredients and add in wet ingredients.
  4. Mix until blended.
  5. Scoop dough onto baking sheet.
  6. Flatten slightly with fork.
  7. Sprinkle with chocolate chips (optional).
  8. 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

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