Recipes

B-WELLthy - Chicken Club Lettuce Wrap

View Chicken Club Lettuce Wrap Ingredients & Recipe

 

Ingredients

Lettuce Wraps

  • 2 cups chopped or shredded cooked chicken breast;
    1 large chicken breast
  • ½ pint of cherry tomatoes or 1 medium tomato; diced
  • 1 avocado; diced
  • 4 slices bacon; cooked and diced
  • 8 large romaine or iceberg lettuce leave

Dijon Mustard Dressing

  • ¼ cup Dijon Mustard
  • ¼ cup sour cream
  • Ground black pepper; to taste

Instructions

Dijon Mustard Dressing

  1. In a small bowl, whisk together mustard,
    sour cream, and pepper. Set dressing aside to top lettuce wraps.

Lettuce Wraps

  1. Divide diced or shredded chicken between
    four lettuce leaves. Top with avocado, tomatoes,
    bacon, and Dijon Mustard dressing and/or additional
    toppings based on preferences.
  2. Enjoy! To eat, simply pick up the wrap as you would a taco.

Nutrition Facts

Serving size: 1 lettuce wrap with toppings
Calories: 279
Total Fat: 15g
Saturated Fat: 5g
Trans Fat: 0g
Cholesterol: 68mg
Sodium: 597mg
Total Carbohydrate: 8g
Dietary Fiber: 4g
Total Sugars: 5g
Protein: 26g

Recipe provided by Wendy Barth, Clinical Dietitian at BRMH

View Printer-Friendly Version

Honey Glazed Pork Chops with Sweet Potatoes & Apples

View Honey Glazed Pork Chops with Sweet Potatoes & Apples Ingredients & Recipe

Ingredients

  • 6 boneless pork chops
  • 3 sweet potatoes, peeled, cut into cubes
  • 2 red apples, cored, sliced
  • 2 tablespoons oil
  • 2 tablespoons honey
  • 2 teaspoons thyme
  • 2 teaspoons garlic powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

  1. Preheat oven to 375ºF. Spray a baking sheet with non-stick cooking spray or spritz with olive oil spray.
  2. In a large bowl, whisk together oil, honey, thyme, garlic powder, and salt/pepper. Add in pork chops and sweet potatoes. Toss until all ingredients are evenly coated with glaze.
  3. Spread sweet potatoes and pork chops on a baking sheet. Add apples and bake for 25-30 minutes or until sweet potatoes are tender, and pork is thoroughly cooked to 145ºF.
  4. Dig in!

Nutrition Facts

Serving size: 1 pork chop
Calories: 570
Total Fat: 26g
Saturated Fat: 6g
Trans Fat: 0g
Cholesterol: 170mg
Sodium: 240mg
Total Carbohydrate: 27g
Dietary Fiber: 4g
Total Sugars: 16g

Recipe provided by Bryanna Grandall, Clinical Dietitian at BRMH

View Printer-Friendly Version

B-WELLthy - Creamy Fresh Cranberry Fluff

View Creamy Fresh Cranberry Fluff Ingredients

CREAMY FRESH CRANBERRY FLUFF
Makes 16 servings (½ Cup)
Light and fluffy – sure to be the refreshing star of your holiday menu!

NUTRITION FACTS:
Light Whipped Topping Option
• Calories – 100
• Total Fat – 3g with Walnuts
• Total Carbohydrate – 18g
Greek Yogurt Option
• Calories – 98
• Total Fat – 1.5g
• Total Carbohydrate – 20g

INGREDIENTS:
• 3 Cups Fresh or 12oz. Bag Frozen Cranberries, thawed and coarsely chopped Large Apples
• 1 Can (20oz) Unsweetened Crushed Pineapple, drained very well
• 3 Medium Apples, chopped coarsely
• ½ Cup Sugar or Granular Sugar-Free Sweetner (Sucralose)
• 1 Carton (8oz) Light Whipped Topping or Vanilla Greek Yogurt
• ¼ Cup Walnuts, chopped - OPTIONAL

DIRECTIONS:
• Stir together cranberries, pineapple, apples and sugar.
• Just before serving, stir in the whipped topping and walnuts.

Photography and video editing by Katie Schmidt.

View Printer-Friendly Version

B-WELLthy - Cinn-Ful Apple Chips

View Cinn-Ful Apple Chips Ingredients

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes.

CINN-FUL APPLE CHIPS
Makes 2 servings (12 chips).
These sweet but tart treats are bursting with cinnamon flavor!

NUTRITION FACTS:
Calories – 110
Total Fat – 0g
Total Carbohydrate – 31g
Dietary Fiber – 4g
Protein – 0g

INGREDIENTS:
• 2 Large Apples
• ½ Cup Lemon Juice
• 2 Tbsp. Granulated Sugar (or substitute)
• 1 tsp. Cinnamon
• ½ tsp. Nutmeg

DIRECTIONS:
• Rinse and cut apples into thin slices. Aim for about 1/8-inch-thick slices. The thinner you cut the slices, the crunchier they will be. Remove seeds/core after cutting.
• Toss the apple slices in lemon juice.
• Lay slices close together but not overlapping on a parchment paper lined baking sheet.
• Sprinkle lightly with cinnamon sugar mixture.
• Option 1: Bake at 200°F for about 2 hours or until apples are dry and crisp. Flip the slices after baking for 1 hour.
• Option 2: Bake apples in a food dehydrator until dry and crisp.
• Store in an airtight container for up to 3 days.

Note: Crisp apples, such as Ambrosia, Honeycrisp, Fuji, Pink Lady, or Gala, work best for this recipe.

Photography and video editing by Katie Schmidt.

View Printer-friendly version

B-WELLthy - Fresh Tomato Lime Salsa

View Fresh Tomato Lime Salsa Ingredients

FRESH TOMATO LIME SALSA
Makes 6, ½ Cup servings.
You’ll forget salsa in the jar with this simple and refreshing salsa. All you need is six ingredients!

NUTRITION FACTS:
Calories – 35
Total Fat – 2.5g
Total Carbohydrate – 3g
Protein – 0g

INGREDIENTS:
• 1 ½ Cups Tomatoes (about 3), diced (Plum, Roma or other variety)
• 4 Tbsp. Onion, diced (white or red)
• 1 Jalapeño Pepper, seeds removed and finely minced
• 2 Tbsp. Cilantro, chopped
• 2 Tbsp. Lime Juice
• 1 Tbsp. Olive Oil
• OPTIONAL – Pinch of Salt
• OPTIONAL – Splash of Hot Sauce

DIRECTIONS:
• Cut tomatoes in half and squeeze them to remove the seeds. Discard seeds and dice the tomatoes.
• Gently mix all ingredients in a bowl.

View Printer-Friendly Version

TRY IT!
This salsa goes great with scrambled eggs.

Photography and Video Editing by Katie Schmidt.
This recipe is adapted from “I Heart Vegetables,” page 56

B-WELLthy - Pepper Power Medley

View Pepper Power Medley Ingredients

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

PEPPER POWER MEDLEY
Makes 4-6, ½ Cup servings.
Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.

NUTRITION FACTS:
Calories – 60
Total Fat – 5g
Total Carbohydrate – 5g
Fiber – 2g
Protein – 1g

INGREDIENTS:
• 2 Tbsp. Olive Oil
• 2-3 Zucchini, sliced
• 3-4 Large, Bell Peppers, sliced (sweet red, yellow, orange or green)
• 1 Cup Red Cabbage, sliced
• 4 tsp. Apple Cider Vinegar (or other variety)
• Salt to taste
• Pepper to taste
• 1 Tbsp. Fresh Herbs, chopped (Basil or Thyme)
• OPTIONAL SPICY KICK – 2 tsp. Thai Curry Paste (green or red)

DIRECTIONS:
• In a large skillet, heat the olive oil until hot.
• Add in the sliced zucchini and peppers.
• Cook over medium heat, occasionally stirring for about 5 minutes.
• Add in the cabbage, apple cider vinegar, salt and pepper.
• Continue to cook for about 5 minutes longer or until the vegetables become tender, crisp.
• If desired, add in the fresh herbs and/or the curry paste.


Photography and Video Editing by Katie Schmidt.

View Printer-Friendly Version

View More Recipes

B-WELLthy - Spritely Green Bean Salad

View Spritely Green Bean Salad Ingredients

SPRITELY GREEN BEAN SALAD
Makes 6 servings.
This colorful salad is crisp and delicious. It’s the perfect summer salad with local garden green beans.

NUTRITION FACTS:
Calories – 90
Total Fat – 7g
Total Carbohydrate – 6g
Protein – 2g

INGREDIENTS:
Salad
• 2/3 lb. Green Beans, cut into 1-inch pieces
• 1/3 Cup Sliced Almonds
• 8 Cherry Tomatoes, halved
• ¼ Cup Red Onion, sliced
• 1 Tbsp. Fresh Basil (or ½ tsp. Dried Basil)
Dressing
• 2 Tbsp. Olive Oil
• 2 tsp. French Style Mustard (Dijon)
• Juice from 1 Lemon
• 1 tsp. Salt
• ½ tsp. Paprika
• ½ tsp. Dried Parsley (or 1 Tbsp. Fresh Parsley)

DIRECTIONS:
• Clean and snip ends of fresh beans. Cut into 1-inch pieces.
• Cook beans in water until tender crisp. Chill in ice water.
• Drain the beans and add the remaining ingredients.
• Serve with the mustard dressing.

Photography by Barb Brower.
Video Editing by Katie Schmidt.

View Printer-Friendly Version

 

B-WELLthy - Strawberry Spinach Salad

View Strawberry Spinach Salad Ingredients

STRAWBERRY SPINACH SALAD
Makes 8 servings.
This rainbow-bright salad is bursting with good nutrition and fresh flavor. Add a protein such as grilled chicken or salmon for a perfect meal.

NUTRITION FACTS:
Amount per 1 cup serving.
Calories – 150
Total Fat – 11g
Total Carbohydrate – 10g
Dietary Fiber – 2g
Protein – 4g

INGREDIENTS:
Salad
• 8 oz. of Spinach or Mixed Greens
• 1 Cup Strawberries, sliced
• ½ Cup Fresh Blueberries
• ½ Cup Mandarin Oranges
• ¼ Cup Almonds, sliced
• ¼ Cup Pecans
• 3 oz. Crumbled Feta, Goat or Gorgonzola Cheese
• 2 Tbsp Green Onions, chopped
Dressing
• ½ Cup Orange Juice
• 3 Tbsp Olive Oil
• 2 Tbsp Apple Cider (or White) Vinegar
• ½ Tbsp Honey
• ¼ tsp Salt
• 1/8 tsp Pepper

DIRECTIONS:
• Combine all salad ingredients into a large bowl and set aside.
• In a medium bowl, combine all dressing ingredients.
• Whisk dressing ingredients together until fully combined.
• Pour dressing over salad. Toss to combine.

Photography by Barb Brower.
Video Editing by Katie Schmidt.

View Printer-friendly version

B-WELLthy - Sweet Green Smoothie

View Sweet Green Smoothie Ingredients

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

SWEET GREEN SMOOTHIE
Makes 4 servings.

NUTRITION FACTS:
Amount per 1 cup serving.
Calories – 140
Total Fat – 2g
Saturated Fat – 0g
Trans Fat – 0g
Cholesterol – 0mg
Sodium – 30mg
Total Carbohydrate – 30g
Dietary Fiber – 5g
Total Sugars – 20g (Includes 0g Added Sugars)
Protein – 3g
Vitamin D – 0mcg
Calcium – 53mg
Iron – 1mg
Potassium – 353mg

INGREDIENTS:
• 2 Bananas, ripe and peeled
• 2 Apples, peeled and cores removed
• 2 Cups Spinach Leaves
• ½ Cup Orange Juice
• ½ Cup Low-fat Milk
• 2 Tbsp Ground Flax Seed
• 12 Ice Cubes

DIRECTIONS:
• Put all ingredients into a blender.
• Blend until smooth, scraping down the sides as necessary.
• Drink immediately or refrigerate and consume within 24 hours.

Photography and Video Editing by Katie Schmidt.

View Printer-Friendly Version

B-WELLthy - Chocolate Peanut Avocado Truffles

View Chocolate Peanut Avocado Truffles Ingredients

CHOCOLATE PEANUT AVOCADO TRUFFLES
Delicious morsels made with healthful fats (avocado) versus heavy cream. Serves 18.

INGREDIENTS:
• 1 Ripe Avocado
• 5 oz. Dark Chocolate or Semi-Sweet Chocolate Chips
• 2 Tbsp Creamy Peanut Butter (or shredded coconut)
• 2 Tbsp Brown Sugar
• 1/4 tsp Vanilla Extract
• 1/8 tsp Salt
• 2-1/2 Tbsp Unsweetened Cocoa Powder (separated)

DIRECTIONS:
• Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.
• Add to melted chocolate (melt slowly either in the microwave or on the stove, taking care not to burn it.)
• Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder.
• Mix together.
• Refrigerate for 30-45 minutes.
• Scoop into rounds or form balls with your hands.
• Roll each ball in the remaining cocoa powder until it is coated completely.

VARIATIONS:
Substitute 2 Tbsp peanut butter with fine minced almonds or other nuts.

ADDITIONAL INFORMATION:
The word “truffle” originates from the Latin word meaning “lump.” They resemble the gourmet mushrooms (truffles).

Photography and Video Editing by Katie Schmidt.

View Printer-Friendly Version

View More Recipes

©2021 Black River Memorial Hospital