Delicious Healthy Recipes

Health Information Management enjoyed a Heart Healthy Lunch today as their reward for winning the HarbinSTRONG Department Challenge in February. Lunch was catered by Kathy Patrick with Meals on Heels and recipes are provided below. 

Congratulations to HIM for being HarbinSTRONG and thank you to Meals on Heels for a delicious healthy lunch!

 Pineapple Chicken Salad with Balsamic Vinaigrette

Serves 8

 4 boneless, skinless chicken breasts, each about 5 ounces

1 tablespoon olive oil

1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice

2 cups broccoli florets

4 cups fresh baby spinach leaves

1/2 cup thinly sliced red onions

For the vinaigrette:

1/4 cup olive oil

2 tablespoons balsamic vinegar

2 teaspoons sugar

1/4 teaspoon ground cinnamon

2 tablespoons reserved pineapple juice

  1. Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.
  2. In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
  3. To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately

Mayo Clinic Brown Rice Pilaf with Mushrooms and Asparagus

Serves 6

 1 tablespoon olive oil

 1 cup brown rice

 3 cups water

 1 teaspoon low-sodium chicken-flavored bouillon granules

 1 small onion, chopped

 1/2 pound fresh mushrooms, thinly sliced

 1/8 teaspoon ground nutmeg

 1/2 pound asparagus tips

 2 tablespoons finely grated Swiss cheese

 1/2 cup fresh parsley, chopped

  1. In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins to “toast.” Grains will begin to turn golden brown.
  2. Slowly, add the water, bouillon granules, onion, mushrooms and nutmeg. Bring mixture to a boil, reduce heat, cover and simmer for 30 minutes. Add water as needed to keep the mixture from drying out.
  3. Cut asparagus into 1-inch pieces, discarding the woody stems. Stir asparagus into the rice mixture, cover and cook another 5 minutes. Stir in the grated cheese and garnish generously with parsley. Serve immediately.

Sweet Mini Corn Muffins

Makes 30 mini muffins

1cup flour

3 teaspoon baking powder

1 cup milk (skim is fine to use)

1 egg, beaten

1 cup coarse corn meal

1/3 cup brown sugar

2 tablespoon butter

1 teaspoon salt

  1. Preheat oven to 425 degrees.
  2. Combine flour and baking powder.
  3. Mix in the milk and the egg. Stir in corn meal, add brown sugar, butter, and salt.
  4. Fill nonstick mini muffin tins 2/3 of the way full (or fill an 8×8 pan). Bake 12-14 minutes for the mini muffins, or 20 minutes for the 8×8 pan. (Tops should be golden and about to crack.) Let cool slightly, remove from pans and cool on a rack.

The mini muffins may be frozen too – just store in a zipper bag, remove all the air from the bag and put in the freezer.  Be sure to label with the date, the contents, and the quantity!

Red, White, and Blue Parfaits

Serves 4

1 pint fresh strawberries, sliced

1 1/2 cups fresh blueberries

Creamy filling

1 cup low-fat, artificially sweetened vanilla yogurt

1/4 cup fat-free cream cheese, softened

1 teaspoon honey

  1. Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.
  2. Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries.
  3. Garnish each by dividing remaining topping. Chill until ready to serve. 
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