Windber Medical Center

WIN 2014

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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Recipes SIZEmatters Orzo, Spinach, Cannellini Bean and Feta Cheese Salad Even though you're concentrating on healthful ingredients, you could still sabotage 1 cup cooked whole-wheat orzo, kept warm your healthful eating strategy if you ignore 2 tablespoons olive oil, divided portion size. For example, an appetizer kabob, 4 cups baby spinach leaves such as chicken sate, should be one skewer 1 cup canned cannellini beans, drained and rinsed with a little peanut sauce. Count half of a stuffed PLACE orzo in large salad bowl. TOSS with 1 teaspoon oil to prevent sticking. ADD spinach, beans and feta cheese. Just before serving, WHISK together remaining oil, both vinegars, pepper, thyme and salt in a small bowl. POUR over salad. TOSS gently but well. 5 milligrams cholesterol / 200 milligrams 1 sodium / 3 grams dietary fiber /2 cup crumbled low-fat feta cheese /4 teaspoon pepper 6.5 grams protein / 16.5 grams carbohydrates / 1 /4 teaspoon crushed, dried thyme 1 /8 teaspoon salt Quinoa-Stuffed Baby Bell Peppers 12 baby bell peppers, cored and seeded (about the size of golf balls) Olive oil cooking spray 2 teaspoons olive oil 1 cup sliced shiitake mushroom caps 1 large shallot, chopped (about 1/2 cup) 1 cup cooked red quinoa (see note) 1 /4 cup salted, chopped pecans 2 slices prosciutto, fnely chopped** 1 /4 teaspoon salt 1 /4 teaspoon pepper 1 /4 teaspoon ground cumin 1 /8 teaspoon smoked paprika PLACE bell peppers in shallow roasting pan. SPRAY with cooking spray. ROAST in preheated 400-degree oven for 20 to 30 minutes, or until tender and lightly browned. While peppers are roasting, HEAT oil in large skillet over medium-high heat. ADD mushrooms and shallot. COOK for 5 minutes or until vegetables are tender, stirring frequently. REMOVE from heat. STIR in quinoa, pecans, prosciutto, salt, pepper, cumin and paprika. REMOVE peppers from oven. When cool enough to handle, SPOON quinoa mixture into cavities, heaping the mixture into each pepper. Makes 12 stuffed peppers; 6 servings Leftovers can be refrigerated for a couple of days. Per serving: 134 calories / 6 grams total fat / 5 grams protein / 17 grams carbohydrates / 4 milligrams cholesterol / 230 milligrams sodium / 4.5 grams dietary fiber Note: Red quinoa is available in natural food stores and many supermarkets. Follow cooking directions on package. **If desired, omit prosciutto for vegetarian dish. w w w. s p i r i t o f w o m e n . c o m W I N T E R 2 014 SPI RIT O F WOM EN PHOTOGRAPHED Y CHRISTINE PETKOV MIX IT UP To boost the appeal of your favorite appetizers, don't be afraid to play with colors to add interest to the plate. Golden beets with green spinach or broccoli with roasted red pepper strips are edible hues that delight the appetite. Landry recommends a mixture of beets, tangerine segments and feta cheese in a salad. "You have vitamins and minerals, protein and fat. It can be a great appetizer or light meal," she says. Along with mixing colors, combining ingredients with different serving temperatures makes appetizers more enticing. Try paperthin slices of grilled or broiled flank steak tossed with spinach, caramelized onion and mushrooms in a salad, suggests Landry. Contrasting textures also add interest. "You don't want something totally soft and mushy," she says. "If the food is going to be soft, it should be paired with something crunchy, (such as) tomatoes with homemade croutons." But watch out for creamy or crispy textures, cautions Moore. Recipes that describe dishes as creamy or saucy often use high-fat dairy ingredients, and the crispy texture may come from deep-frying. • Per serving: 130 calories / 5 grams total fat / 1 teaspoon white balsamic vinegar "If you're doing this at home, you can use whatever greens you have, such as kale, filled with tofu," she says. Don't overlook crudités paired with low-fat dips, which can tempt even vegetableaverse children. Makes 6 (3/4-cup) servings 11/2 teaspoons white wine vinegar portobello mushroom as a serving. 1 7

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