Cooking with Cardiologist#spiralizer fun!

Bruschetta Chicken Breasts

Serves 8

All you need:

4 (6 oz each) boneless skinless chicken breast

1 (14.5 oz) can Hunts no-salt-added diced tomatoes with basil, garlic and oregano

½ cup chopped fresh basil (1/2 of 7 oz container)

1 (5oz) pkg plain croutons

2 tbsp olive oil

¾ cup mozzarella cheese

 

All you do:

  1. Pound chicken with a mallet or rolling pin into a 5- to 6-inch long piece. Combine 1 can tomatoes and chopped basil in medium bowl. Stir in croutons until moistened. Spread about ¼ of mixture on top of each piece of chicken. Roll up starting at short end.
  2. Coat foil pan with spray and place chicken seam side down in prepared pan. Spread 1 tablespoon stuffing on top. Drizzle with olive oil. Cover with foil.
  3. Bake at 350 degrees for 40 minutes or until internal temperature reaches 165 degrees.
  4. Top with mozzarella cheese and bake for 5 minutes or until melted.

Nutrition Facts per serving: 249 calories, 10g fat, 61mg cholesterol, 363mg sodium, 16g carbohydrates, 25g protein. Daily values: 14% Vitamin C, 16 % Calcium

 

Zucchini Tomato Bake

Serves 4

All you need: 1/2 medium onion, chopped 1 tbsp Smart Balance 2 medium zucchini (about 1 pound), spiralized and patted dry 2 medium tomatoes, seeded and chopped ¾ cup Hy-Vee finely shredded Swiss cheese, divided ½ cup reduced-fat sour cream 1 tsp Tones paprika ½ tsp Salt for Life ¼ tsp Tones garlic powder ¼ tsp Tones pepper 2 tbsp shredded Parmesan cheese

All you do:

  1. In a large nonstick skillet, sauté onion in Smart Balance until tender. Transfer to a large bowl. Add spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream, paprika, Salt for Life, garlic powder and pepper; mix well.
  2. Transfer to an 11-by-7-inch baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese.
  3. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until vegetables are tender.

Source: adapted from Taste of Home, Fresh to Your Table, Healthy Cooking August/September 2008, p 63.

Nutrition Facts per serving: 186 calories, 12g fat, 7g saturated fat, 32mg cholesterol, 206mg sodium, 11g carbohydrate, 3g fiber, 9g protein. 

Vanilla Tiramisu Serves 12.

All you need:

1/2 (8 oz) pkg Philadelphia cream cheese

1 ½ cups skim milk, cold

1 pkg Jell-O sugar-free cheesecake pudding mix

½ (12-inch) purchased angel food cake

1/3 cup espresso, decaf if preferred

Unsweetened cocoa powder, for garnish

2 tbsp mini chocolate chips

All you do:

  1. Beat cream cheese in large bowl with mixer until creamy. Gradually add milk, beating after each addition. Add dry pudding mix; beat on low speed for 1 minute.
  2. Cut angel food cake into 12 pieces about ½ inch thick. Line square baking dish with plastic wrap or foil. This is to lift cake to platter for serving.
  3. Place espresso in small dish. Soak one side of 9 slices of cake in espresso. Layer 9 slices on top of the plastic wrap. Cut the remaining 3 pieces into cubes and set aside.
  4. Top the cake with half the pudding. Place the remaining cake cubes on top and spread with the remaining pudding.
  5. Sprinkle with cocoa powder and mini chocolate chips.
  6. Cover with plastic wrap, and refrigerate for 30 minutes or up to 24 hours.
  7. To serve, add 1 small dollop of Lite whipped topping and strawberry or raspberry.

Nutrition Facts per serving: 97 calories, 2.5g fat, 6mg cholesterol, 158mg sodium, 14g carbohydrate, 3g sugar, 2g protein.

Source: adapted from www.kraft recipes.com/vanilla

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Hy-Vee One Step Grant makes tasty addition to Dawes Middle School

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I joined Nicole Effle from Lincoln Community Crops and Dawes Middle School students as they harvested from their school garden. They had  grown radishes, spinach, kale, lettuce and chives, in just a few weeks!

We spiralized zucchini,  and added our harvested greens to  our wraps with hummus, guacamole, grated carrots, diced chicken, grated cheese and black beans. A few of the kids were skeptical, but came around as the rest began enjoying bite after bite. Next week I go to Mickle Middle School to join the Urban Farmers and YMCAone step as photo CLC Cooking class. Thank you  to the Hy-Vee One Step Grant for making funds available.

As a part of Hy-Vee’s mission to make lives easier, healthier and happier, Hy-Vee began the One Step program  to fund  projects worldwide. Everyday products donate a portion of those proceeds to worthy causes.  One Step Russet Potatoes proceeds go to support community gardens and teaches good nutrition and cooking to partners.

 

 

Here is a tasty recipe for spiralized zucchini – Zucchini Tomato Bake

zuchinni bake 2Zucchini Tomato Bake
All you need:
1 medium onion, chopped
1 tablespoon butter
3 medium zucchini (about 1 pound), shredded and patted dry, Use spiralizer
3 medium tomatoes, seeded and chopped
1 cup Hy-Vee finely shredded Swiss cheese, divided
½ cup reduced fat sour cream
1 teaspoon paprika, Tones
½ teaspoon salt
½ teaspoon garlic powder, Tones
¼ teaspoon pepper, Tones
2 tablespoon shredded Parmesan cheese

All you do:
1. In a large nonstick skillet, saute onion in butter until tender. Transfer to a large bowl. Add the spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream and seasonings; mix well.
2. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese. Bake, uncovered, at 350° for 25-30 minutes or until vegetables are tender. Yield: 6 servings.
Originally published as Zucchini Tomato Bake in Healthy Cooking August/September 2008, p63
Taste of Home, Fresh to Your Table.
Nutritional Facts
113 calories, 5 g fat (3 g saturated fat), 18 mg cholesterol, 321mg sodium, 9 g carbohydrate,2 g fiber, 9 g protein. Diabetic exchanges: 2 veg, 1 lean meat and ½ fat

Spiralizer FUN! Crunchy Zucchini Noodle Wrap

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Crunchy Zucchini Noodle Wrap with Feta & Avocado
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 or 4 samples.

All you need:
 1 whole grain tortilla wrap (6-8″) Tumaro’s low carb
 2 tbsp Garden Harvest roasted pepper hummus
 1/4 avocado, peeled and sliced
 salt and pepper, to taste
 1 small fistful of shredded carrots
 1/4 cup Hy-Vee black beans, rinsed, no salt added
 1/2 small zucchini, Blade C (about 1 large fistful of noodles)
 3 tbsp crumbled feta cheese or cheddar cheese.
All you do:
1. Place the wrap on a large plate. Leaving one inch from the edges, spread out the hummus.
2. Top the hummus with avocado and season lightly with salt and generously with pepper.
3. Top the avocado with the carrots and black beans.
4. Top the veggies with the spiralized zucchini noodles.
5. Top the zucchini noodles with feta or grated cheddar.
6. Roll the wrap up and cut in half to make two parts. Secure each part with a toothpick and enjoy!