GREATER JOLIET AREA YMCA

Prepare this stuffed cherry tomato recipe as an appetizer for your next social gathering or as a simple springtime snack. On a warm spring day, this dish is a home run!

Serving Size: 4 Pieces

Calories: 88, Protein 2g, Fat: 8g, Total Carbohydrate: 4g, Sodium: 391g

Ingredients

• 24 cherry tomatoes (heirloom, if possible)
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1/4 teaspoon red pepper flakes
• Kosher salt
• 2 ounces feta cheese, cut into 24 small cubes (about 1/2 cup)
• 1 tablespoon black olive paste
• Flaky sea salt
• 1/4 cup fresh mint, torn

Instructions

1. Preheat the broiler.
2. Slice off the top 1/4 inch of each tomato, then scoop out and discard some of the core using a melon baller or small spoon. Cut a thin sliver off the bottom of the tomatoes so they will sit flat.
3. Put the tomatoes on a rimmed baking sheet and toss with the olive oil, red pepper flakes and 1/4 teaspoon kosher salt, then stand them up and press a cube of feta about halfway inside each one.
4. Broil until the cheese is browned and slightly soft, about two minutes.
5. Mix the olive paste with one tablespoon water and dot all over a serving plate.
6. Arrange the broiled tomatoes on the plate; drizzle with olive oil and sprinkle with sea salt. Scatter the mint on top. Serve warm or at room temperature.

Source: foodnetwork.com

“Healthy at Home” is a series of healthy recipes curated by Morris Hospital Clinical Dietitian Liz Fischer.

Packed with nutrients, this chicken dish is great for any day of the week!

Chicken and Vegetables

• 4 medium boneless, skinless chicken breasts
• 3 peppers (one yellow, one orange, one red)
• 1 large onion
• 1/2 teaspoon dried marjoram
• Feta cheese
• Fresh parsley
• 1/3 cup pitted Kalamata olives, drained
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Marinade

• 2-3 lemons, juiced
• 3 tablespoons olive oil
• 3 garlic cloves, minced
• 1 teaspoon dried marjoram
• 1/8th teaspoon crushed red pepper flakes

Instructions

1. Combine 1/4 cup lemon juice, 3 Tbsp. olive oil, 1 tsp. marjoram, 1/8 tsp. crushed red pepper and minced garlic in a bowl. Whisk for one minute.
2. Pound chicken breasts to an even thickness between two sheets of wax paper.
3. Place chicken breasts in a plastic bag or sealable container and pour the marinade over the chicken. Let chicken marinate for at least 6 hours in the refrigerator. Never marinate on the counter.
4. Wash and slice the peppers and onions into half inch strips. Add olive oil to a large sauté pan. Pour in cut onions and peppers.
5. Sprinkle with 1/2 marjoram. Sauté on medium heat until onions caramelize and peppers brown slightly, stirring often. Set aside.
6. Add olive oil to sauté pan. Brown marinated chicken.
7. Spread onion and pepper mixture onto a large, lightly greased roasting pan. Top mixture with 1/3 cup black olives, drained.
8. Place each chicken breast on top of pepper & onion mixture in the roasting pan, leaving space between each breast.
9. Drizzle contents of the entire pan with 1 Tbsp. olive oil and 1 Tbsp. fresh lemon juice.
10. Place pan into a preheated, 400°F oven covered tightly with foil and bake for 25 minutes.
11. Use a food thermometer to make sure chicken is 165°F.
12. Remove and sprinkle with feta cheese and chopped fresh parsley before serving. Serve over whole wheat pasta, brown rice or whole wheat couscous.

Source: eatright.org

“Healthy at Home” is a series of healthy recipes curated by Morris Hospital Clinical Dietitian Liz Fischer.

Many canned soups feature massive amounts of sodium, which can lead to high blood pressure and poor heart health. For Heart Month, we prescribe this heart healthy low-sodium cream of wild rice soup as a tasty alternative.

Per 2 Cup Serving:

Calories: 229, Protein 11g, Fat: 5g, Total Carbohydrate: 35g, Sodium: 135g

Ingredients

1 ½ cups diced yellow onion
1 cup diced carrot
2 cloves garlic, diced
½ Tablespoon canola oil
1 ½ cups diced kale
1 Tablespoon minced parsley
2 cups reduced-sodium vegetable stock
1 teaspoon fennel seeds
1 teaspoon black pepper
1 cup unsalted white beans, prepared
2 cups low fat milk ½ cup wild rice, cooked

Instructions

1. Sauté onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock, and spices.
2. In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

Source: mayoclinic.com

“Healthy at Home” is a series of healthy recipes curated by Morris Hospital Clinical Dietitian Liz Fischer.

Filled with vegetables, rice and lean turkey, this stuffed green peppers recipe makes for a nice, well-balanced meal. Plus, the addition of brown rice provides a high source of fiber, which is great for helping you maintain a healthy weight and lowering your risk for diseases such as diabetes and heart disease.

Ingredients

• 2 cups water
• 1 cup uncooked brown rice
• 1 ½ pounds lean ground turkey
• 3 large green bell peppers, halved and seeded
• 1 onion, diced
• Garlic powder to taste
• Ground black pepper to taste
• 1 (15 ounce) can tomato sauce
• 2 cups finely shredded mozzarella cheese

Instructions

1. In a medium saucepan, bring the water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
2. Preheat oven to 350°.
3. Place green bell peppers in a medium saucepan with enough water to cover. Bring to a boil and cook for 10 minutes. Remove peppers from water and set aside in a baking dish (9×13 if you have it).
4. In a large saucepan over medium heat, brown the ground turkey and drain. Return to heat and mix in the onion, cooked rice, garlic powder, salt and pepper. Pour in tomato sauce and mix thoroughly. Let simmer for about 10 minutes. Remove from heat.
5. Spoon the meat mixture onto each half of the green peppers. Bake in the preheated oven for 45 minutes or until golden brown.
6. Sprinkle mozzarella cheese over the top of each stuffed pepper.

Source: allrecipes.com

“Healthy at Home” is a series of healthy recipes curated by Morris Hospital Clinical Dietitian Liz Fischer.