Healthy Active Living with St. Joseph Healthcare


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White Bean and Brown Rice Casserole with Mozzarella

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Healthy ingredients and just the right amount of “heat” work together and create this crowd pleasing dish. Click here to download a PDF of the recipe.

Serves 4; 1 ½ cups per serving

Prep Time: 15 minutes

INGREDIENTS

1 cup uncooked brown rice
Vegetable oil spray
1 ½ 15-ounce cans navy beans, rinsed and drained
¾ cup finely chopped green onions (green and white parts)
3 tablespoons fresh lime juice
1 tablespoon ground cumin
1/8 to ¼ teaspoon cayenne
3/8 teaspoon salt
1 ¼ cups shredded part-skim mozzarella cheese
6 ounces canned chopped green chilies, rinsed and drained

DIRECTIONS

Prepare the rice using the package directions, omitting the salt and margarine.

Meanwhile, preheat oven to 400°F.

Lightly spray an 11 x 7×2-inch glass baking dish with vegetable oil spray.

In the baking dish, stir together the cooked rice, beans, green onions, lime juice, cumin, cayenne, and salt.

Spread evenly. Sprinkle with cheese.

Bake 20 minutes, or until cheese melts.

To serve, spoon the mixture onto each plate. Sprinkle with green chiles.


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Brown Sugar and Spice Sweet Potatoes

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Sweet potatoes are a great source of B6, vitamin C & vitamin D. This sweet side dish is a great addition to a well balanced meal. Click here to download a PDF of the recipe.

Serves 4; ½ sweet potatoes

INGREDIENTS

1 ½ tablespoons light tub margarine
1 tablespoon firmly packaged dark brown sugar
½ teaspoon grated orange zest
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract
1/8 teaspoon salt
Dash of ground allspice, nutmeg, or cloves

DIRECTIONS

Pierce the potatoes in several places with a fork. Microwave on 100 percent power (high) for 8 minutes, or until tender when pierced with a fork. Cut in half lengthwise. Fluff with a fork.

Meanwhile, in a small bowl, stir together the remaining ingredients.

To serve, spoon the margarine mixture over the potatoes.


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Pork, Barley and Vegetable Stew

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A warm bowl of soup will hit the spot. This vegetable-packed combination is sure to be a hit with the entire family. Click here to download a PDF of the recipe.

Serves 4; 2 cups per serving

INGREDIENTS

6 cups low-fat, low sodium chicken broth
1 pound boneless pork loin chops, all visible fat discarded, cut into ¾ inch cubes
1 teaspoon ground cumin
¼ teaspoon pepper
4 cups coarsely chopped collard greens or kale (about 1 inch pieces)
1 cup baby carrots
1 cup frozen pearl onions
2 medium ribs of celery, cut into ½ inch slices
½ cup uncooked pearl barley
2 tablespoons imitation bacon bits
2 medium garlic cloves, minced

DIRECTIONS

In a stockpot or Dutch oven, stir together the broth, pork, cumin, and pepper. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 30 minutes, or until the pork is cooked through, stirring occasionally.

Stir in the remaining ingredients. Simmer, covered, for 30 to 35 minutes, or until the barley, vegetables, and pork are tender, stirring occasionally.


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Chicken Tacos with Tomato

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Fresh cilantro and jalapeños team up to create a festive and flavorful Mexican treat!  Click here to download a PDF of the recipe.

Serves: 6 servings, 2 tacos each

Prep Time: 35 minutes

INGREDIENTS

1 pound ripe plum tomatoes cored (about 4-5)
2 teaspoons extra-virgin olive oil divided
1 pound boneless, skinless chicken breasts trimmed, cut into 1-inch chunks
Salt & freshly ground pepper
1 large white onion finely chopped (about 1 1/2 cups)
2 cloves garlic very finely chopped
2 jalapeño peppers seeded, finely chopped
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
4 scallions chopped
12 corn tortillas warmed
1/4 cup reduced-fat sour cream for garnish
2 limes cut into quarters

DIRECTIONS

Add 1 teaspoon of the oil to the pan and heat over high heat until the oil is very hot. Add chicken and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 5 minutes. Transfer to a plate and set aside.

Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic and jalapeños and cook,

stirring, for 1 minute more. Add lime juice and the reserved chicken and tomatoes. Bring to a simmer and stir in cilantro and scallions. Season to taste with salt and
pepper. Cover to keep warm.

Spoon filling into warm tortillas, roll up and serve with sour cream and lime wedges. 

Cook’s Tip

Wrap tortillas in barely damp paper towels, microwave on High for 30 to 45 seconds.


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Spicy Vegetable Soup

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Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup. Click here to download a PDF of the recipe.

Serves: 4 servings, about 2 1/4 cups each

Prep Time: 40 minutes   Cooking Time: 10 minutes

INGREDIENTS

2 tablespoons extra-virgin olive oil
1 large onion, diced
1-3 teaspoons hot paprika, or to taste
2 14-ounce cans vegetable broth
4 medium plum tomatoes, diced
1 medium yellow summer squash, diced
2 cups diced cooked potatoes (see Cooking Tip)
1 1/2 cups green beans, cut into 2-inch pieces
2 cups frozen spinach (5 ounces)
2 tablespoons sherry vinegar or red-wine vinegar
1/4 cup chopped fresh basil or prepared pesto

DIRECTIONS

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto. 

Cook’s Tip

Ingredient Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket. To Make Ahead: Cover and refrigerate for up to 2 days.


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Couscous and Fruit Salad

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Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat. Click here to download a PDF of the recipe.

Serves: 4 servings, about 3/4 cup each

Prep Time: 15 minutes

INGREDIENTS

2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
2 teaspoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoons toasted sliced almonds (see Cook’s Tip)

DIRECTIONS

Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Cook’s Tip

To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.


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Devils Food Cupcakes with Cream Cheese Topping

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Would you believe it if we told you there are carrots in these? Yum… Click for a printable recipe!

INGREDIENTS
Vegetable oil spray
18.25-ounce package devil’s food cake mix
Whites of 6 large eggs (or egg substitute equivalent to 3 eggs)
2 2.25-ounce jars baby food pureed carrots
1 1/3 cups cold coffee
(or 1 1/3 cups water and 1 1/4 teaspoons instant coffee granules)
Cream Cheese Topping:
4 ounces light tub cream cheese
3 tablespoons confectioners’ sugar
2 tablespoons fat-free milk
½ teaspoon vanilla extract
1 cup frozen fat-free or light whipped topping, thawed

COOKING INSTRUCTIONS
Preheat the oven to 325°F. Lightly spray two 12-cup nonstick muffin pans with
vegetable oil spray.
In a large mixing bowl, stir together the cake mix, egg whites, carrots, and
coffee. Using an electric mixer, beat on low speed for 30 seconds to blend slightly.
Increase the speed to medium and beat for 2 minutes. Spoon the batter into the
muffin cups.
Bake for 20 minutes, or until a wooden toothpick inserted in the center comes out
clean. Put the pans on cooling racks and let stand for 15 minutes. Remove the
cupcakes from the pans and let cool completely.
Meanwhile, in a medium mixing bowl, combine the cream cheese, confectioners’
sugar, milk, and vanilla. Using an electric mixer, beat on medium speed until smooth.
Using a rubber spatula, fold in the whipped topping. Cover and refrigerate until
needed. Top each cooled cupcake with 1 tablespoon topping.