Chile and Basil Vegetable Stir-fry (serves 4)

Rice

• 1 cup uncooked basmati rice
• 2 cups water

Sauce

• 1 (4.5-oz.) can Chopped Green Chiles
• 1/4 cup chopped fresh basil
• 2 teaspoons chopped fresh mint
• 3 Tbsp light soy sauce
• 1/4 cup water
• 1 teaspoon sugar
• 2 teaspoons cornstarch

Stir-Fry

• 1 tablespoon oil
• 2 cups fresh small cauliflower florets
• 1 small onion, cut into thin wedges
• 2 medium zucchini, quartered lengthwise, cut into 1/4-inch-thick slices
• 1 medium red bell pepper, cut into thin strips
• 2 cups shredded Chinese (napa) cabbage

Directions

1. Cook rice in 2 cups water as directed on package. Cover to keep warm.

2. Meanwhile, in small bowl, combine all sauce ingredients; blend well. Set aside.

3. Heat oil in 12-inch nonstick skillet over medium-high heat until hot. Add cauliflower and onion; cook and stir 2 minutes. Add zucchini and bell pepper; cook and stir 4 to 6 minutes or until vegetables are crisp-tender.

4. Stir sauce well. Add to vegetables in skillet; cook 2 to 4 minutes or until sauce is bubbly and thickened, stirring frequently. Stir in cabbage. Serve over rice. If desired, garnish with additional basil or mint.

Nutrition information per serving:

Calories – 230        Total Fat – 4 gms        Sodium – 580 mg        Total Carbohydrates - 41 gms        Fiber – 5 gms        

Sugars – 7 gms       Protein 7 gms

Herb-Baked Salmon (serves 2)

• ¾ lb salmon filet
• 1 tablespoon dijon mustard
• ¼ cup fresh parsley, chopped
• 1 tablespoon fresh oregano (or 1 tsp dried)
• 1 tablespoon fresh thyme (or 1 tsp dried)
• ½ cup plain breadcrumbs
• Salt and pepper
• 1 egg white

Directions:

1. Preheat oven to 350° F.  Line a baking tray with foil.  Spray with cooking spray.

2. Wash salmon, pat dry and spread mustard over top

3. Mix together the herbs and bread crumbs.  Season with salt and pepper.  Blend in egg white to bind mixture together.

4. Spread over mustard.

5. Bake for 20 minutes for 1- inch filet, 25 minutes for 2 – in filet

Nutrition information per serving:

Calories – 342                        Total Fat – 9 gms                    Sodium – 442 mgs            Carbohydrates – 21 gms        

Fiber – 2 gms                          Protein 41 gms

Easy Quinoa with Pesto (serves 4)

• 1 cup uncooked quinoa, rinsed
• 2 cups water or vegetable broth
• 2 cups packed fresh spinach
• 1/4 cup prepared vegetarian pesto
• 1/2 tsp fresh lemon or lime juice
• Salt and pepper, to taste
• 2 tbsp fresh grated Parmesan cheese or nutritional yeast (optional)

Preparation:

1. Simmer quinoa in vegetable broth or water, covered, for 10-12 minutes, until quinoa is almost cooked.

2. Fold in fresh spinach and heat for 3-4 more minutes, until spinach has wilted and quinoa is cooked through.

3. Remove from heat. Stir in pesto, drizzle with lime juice and season well with salt and pepper to taste.

4. Garnish with freshly grated Parmesan cheese, or stir in a bit of nutritional yeast for extra flavor (and a B12 boost for vegans!).

Nutrition information per serving:

Calories- 258                           Fat – 10 gms                           Sodium – 404 mgs

Carbohydrates – 34 gms        Fiber – 4 gms                         Protein – 8 gms

Roasted Butternut Squash and Shallot Soup (serves 6)

• 4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
• 1 tablespoon olive oil
• 1/4 teaspoon salt *
• 4 large shallots, peeled and halved
• 1 (1/2-inch) piece peeled fresh ginger, thinly sliced
• 2 1/2 cups fat-free, less-sodium chicken broth
• 2 tablespoons (1-inch) slices fresh chives
• Cracked black pepper (optional)

Preparation

1. Preheat oven to 375°.

2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.

3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Nutrition information per serving

Calories – 112                         Total Fat – 2.5 gms                 Sodium – 266 mg             Total Carbohydrates –22 gms                

Fiber –3.6gms                          Protein – 3.3 gms

* omitting the salt can reduce the sodium to 169 gms per serving

Wellness Wednesday recipes are provided by the Health and Wellness Committee at St. Vincent Charity Medical Center. The Wellness Committee, led by the Human R esources Department, has recently formed to encourage healthy lifestyles for all of our Caregivers. The committee is made up of Caregivers from all over the organization including Human Resources, Nursing, Administration, Nutrition Services, Rehab Services, Pharmacy, Outpatient Services and Plant Operations.