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Recipes

   

Meatball Stuffed Bell Peppers

Servings: 8

Prep Time: 10 minutes

Cook Time: 45 minutes


Ingredients

1 small onion, grated
1 egg
¼ cup chopped fresh Italian parsley leaves
3 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup grated Parmesan cheese
¼ cup quick “one minute” oats
1 pound lean ground turkey
4 bell peppers, halved and seeded (any color bell pepper is good!)
½ cup marinara sauce


Directions

  1. 1. Preheat the oven to 375 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside.
  2. 2. Whisk the onion, egg, parsley, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and quick oats. Gently mix in the turkey until well combined.
  3. 3. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Each bell pepper will contain a little more than 1/3 cup of the meatball mixture. Arrange the stuffed peppers in the baking dish. Spoon 1 Tablespoon of the marinara sauce over each bell pepper.
  4. 4. Bake uncovered until the peppers are tender and beginning to brown, about 40-45 minutes. Transfer the Meatball Stuffed Bell Peppers to a platter and serve.

NUTRITIONAL ANALYSIS
Calories: 130
Fat: 3.5 grams
Protein: 18 grams
Carbohydrate: 9 grams
Cholesterol: 55 mg
Sodium: 500 mg
Sugar: 5 grams



Mexican Breakfast Casserole

Servings: 12

Prep Time: 15 minutes

Cook Time: 35 minutes


Ingredients

16 eggs, beaten well with ¼ cup water
1 bag (12 ounces) Morningstar Farms® frozen Sausage Crumbles
1 medium zucchini, sliced into half-moons (half circles)
2 cups salsa (your favorite kind will do!)
2 cups 2% low-fat shredded cheddar cheese


Directions

  1. 1.Preheat oven to 375 degrees F.
  2. 2.Spray a 9x13 baking pan with non-stick cooking spray. Spread the frozen sausage crumbles on the bottom of the pan. Top with chopped zucchini. Pour beaten eggs over the sausage and zucchini.
  3. 3.Bake for 30 minutes, remove from oven, and spread salsa over the cooked eggs. Top with cheese and return to oven for 5 – 7 more minutes, until cheese is melted.
  4. 4.Cut into squares and serve hot!

NUTRITIONAL ANALYSIS
Calories: 190
Fat: 9 grams
Protein: 18 grams
Carbohydrate: 7 grams
Cholesterol: 290 mg
Sodium: 750 mg
Sugar: 2 grams



Italian Chicken for One

Servings: 1

Prep Time: 10 minutes

Cook Time: 10 minutes


Ingredients

1 boneless, skinless chicken breast
1/4 cup low-fat ricotta cheese
1 Tablespoon Parmesan cheese
1/2 clove garlic
1/4 teaspoon dried oregano
3 Tablespoons tomato sauce (or your favorite spaghetti sauce)
salt and freshly ground black pepper


Directions

  1. 1. Heat a small skillet to medium and spray with nonstick cooking spray. Salt and pepper chicken breast on both sides. Sear chicken on both sides, and let cook until completely cooked through.
  2. 2. Meanwhile, in a small bowl, stir together ricotta, Parmesan cheese and oregano. Grate in fresh garlic. Mix to combine and season with freshly ground black pepper.
  3. 4. Remove chicken breast and set on a plate. Place ricotta mixture into pan chicken was in, and heat just a few seconds. Spread hot ricotta mixture on top of chicken breast.
  4. 5. Spoon tomato sauce over ricotta on chicken. Top with fresh shredded basil or low-fat mozzarella if desired. Enjoy this delicious dish!

NUTRITIONAL ANALYSIS
Calories: 230
Fat: 7 grams
Protein: 37 grams
Carbohydrate: 6 grams
Cholesterol: 95 mg
Sodium: 700 mg
Sugar: 3 grams



Asian Stir Fry for One

Servings: 1

Prep Time: 5 minutes

Cook Time: 15 minutes


Ingredients

1 small boneless skinless chicken breast (about 3 ounces)
1 cup Asian frozen vegetable mix (typically a mix of snow peas, water chestnuts, carrots, green beans, and other vegetables)
2 teaspoons soy sauce
¼ teaspoon fresh grated ginger
½ teaspoon toasted sesame oil
salt and pepper, to taste


Directions

  1. 1. Spray a small skillet with nonstick cooking spray and heat on medium high.
  2. 2. Cut chicken breast up into bite sized chunks, season with salt and pepper, and add to skillet. Sear chicken until cooked through, then add the frozen vegetables, soy sauce, and grated ginger. Continue cooking until vegetables are tender but crisp.
  3. 3. Turn off heat and drizzle on toasted sesame oil. Pour onto a serving plate and enjoy!

NUTRITIONAL ANALYSIS
Calories: 150
Fat: 3.5 grams
Protein: 22 grams
Carbohydrate: 7 grams
Cholesterol: 50 mg
Sodium: 400 mg
Sugar: 3 grams



 

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