Five nutritious dishes submitted by ProHealth Care employees won the hearts of guests and employees at ProHealth Waukesha Memorial Hospital’s 725 Grille during American Heart Month in February.
In addition to the recipe contest, Eating Right for Health, a series of four classes, begins March 7 at the hospital. Everyone is welcome. To register, call 262-927-2745 or visit ProHealthCare.org/Classes.
The five heart-healthy dishes were selected from nearly two dozen recipes submitted by employees and judged by a panel of peers as part of a ProHealth-wide recipe contest. Each recipe was evaluated for nutrition and heart health by ProHealth Care’s dietary professionals.
“We have always been committed to the health of our community and employees,” said Brent Russell, certified chef and supervisor of food service production for ProHealth Care. “Serving tasty heart-healthy menu items and sharing the recipes are fun ways to help our employees and visitors pay greater attention to their nutrition.”
“The project was a lot of fun for the employees who submitted recipes and the winners. We also involved even more people when we prepared the dishes and encouraged staff and guests to sample them,” Russell added. “As a community, we’re making it known that you do not have to sacrifice taste to eat well and that heart-healthy food can be easily prepared with readily available ingredients.”
The winning recipes follow.
Chipotle Chicken Bowls with Cilantro-Lime Quinoa
Adapted from the American Heart Association
Makes 4 servings
Ingredients for quinoa:
1 1/2 cups water
3/4 cups quinoa
1/8 teaspoon salt
2 limes (zested and juiced)
1 1/2 cups chopped, fresh cilantro
Ingredients for chicken:
2 tablespoons canola oil (divided)
1 minced chipotle pepper (+ 3 tablespoons adobo sauce from a can of chipotles in adobo)
1 tablespoon honey
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 pound boneless, skinless chicken breast, thinly sliced
2 tablespoons red wine vinegar
5 ounces packaged spinach, spring greens, or arugula
1 pint cherry tomatoes (halved if desired)
1 avocado, peeled and diced (optional)
1 cup carrots, shredded
1 cup sliced radishes
2 scallions or green onions, finely chopped
In a medium heavy-duty pot, add water, quinoa and salt. Bring to a boil. Cover and reduce heat to low. Cook until quinoa absorbs all the liquid, about 15 minutes. Remove from heat. Stir in the lime juice and zest and chopped cilantro.
Into a large zip-top bag, add marinade ingredients: 2 tablespoons canola oil, minced chipotle pepper, adobe sauce, honey, salt and pepper. Add chicken breasts to the bag, making sure the chicken is well-coated with marinade. Let sit for 10 minutes (make the quinoa as you wait), or place chicken in the refrigerator to marinate for up to 24 hours.
Warm remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken breasts and marinade. Use tongs to coat the chicken in marinade.
Sauté until chicken is fully cooked, around 4 to 6 minutes depending on thickness. Remove from heat.
When chicken has cooled slightly, transfer it to a cutting board to chop into bite-size pieces. Then, transfer remaining liquid from pan into a small bowl. Stir vinegar into the liquid to use as a dressing.
To assemble, add the greens into the bottom of each bowl. Divide quinoa and chicken among each bowl, along with tomatoes, avocado, carrots, radishes and scallions. Drizzle with the dressing and serve.
Per serving: 480 calories, 32 g protein, 34 g carbohydrate, 25 g fat, 55 mg cholesterol, 6 g fiber, 350 mg sodium.
Faux Ceviche Tostadas
By Dora Davis
Makes 6 servings
1 16 oz. can reduced-sodium canned cannellini, great northern white or garbanzo beans, rinsed
1 medium cucumber, diced
1 small red onion, diced (about 1 cup)
2 medium tomatoes, diced (about 2 cups)
1 large avocado, diced
1 bell pepper, diced
1 fresh jalapeno, minced finely (optional)
1/4 cup fresh cilantro, chopped
Juice of 2 limes (about 1/4 cup)
Salt to taste
1 package tostadas
1 sliced avocado for garnish
Hot sauce (optional)
Toss ingredients except the tostadas and garnish in a bowl and stir to combine. Salt to taste.
Refrigerate for at least 1 hour, preferably overnight. Stir occasionally to ensure flavors are distributed.
Spoon ceviche onto tostadas. Garnish with the sliced avocado and hot sauce if desired.
Per serving: 180 calories, 8 g protein, 33 g carbohydrate, 3 g fat, 0 mg cholesterol, 10 g fiber, 170 mg sodium.
Lemon Chicken & Spaghetti Squash
By Cassia Williamson
Makes 6-8 servings
2 spaghetti squash
Salt to taste
Pepper to taste
2 boneless chicken breasts, cut in bite-sized pieces
1 medium onion, diced
4 cloves of garlic if fresh or 3 T minced
3 cups cherry tomato cut in half or 2 cans of diced tomato
1/2 tsp salt
1/4 tsp pepper
1/2 lemon, juiced
1 cup chicken broth
8 ounces of spinach
Bake squash in preheated oven for 40 minutes at 375 F, or microwave until tender. Scrape squash from shell. Season with olive oil and salt and pepper. Set aside.
Cook chicken on medium-high heat with olive oil for 6-8 minutes or until golden brown and cooked through. Remove from heat and set aside.
Saute onion in large pan until onions are translucent. Add garlic and cook 1 minute. Add tomatoes and cook for a couple of minutes.
Add lemon juice and chicken broth. Cook until liquid partially reduces, about 20 minutes.
Add chicken and cook 2 minutes.
Add spinach and cook 2 minutes.
Spoon sauce over squash and serve.
Per serving: 290 calories, 22 g protein, 20 g carbohydrate, 15 g fat, 40 mg cholesterol, 5 g fiber, 410 mg sodium.
One Pot Creamy Tomato Basil Lentil Pasta
Adapted from Apron Strings
Makes 4 servings
12 ounces organic red lentil pasta (or, whole wheat pasta)
4 1/4 cups vegetable broth
15 ounces diced tomatoes, with liquid
1/2 small to medium onion, chopped
4 garlic cloves, thinly sliced
2 tablespoons olive oil
2 teaspoons dried oregano
10 leaves fresh basil, roughly chopped
Salt and pepper
In a large pot combine all ingredients except basil, salt and pepper. Stir together. Cover and bring to boil. Reduce heat and simmer, still covered, for 20 minutes, stirring every few minutes.
Add salt and pepper to taste and basil leaves. Stir to combine for 1 minute.
Per serving: 550 calories, 21 g protein, 100 g carbohydrate, 10 g fat, 0 mg cholesterol, 18 g fiber, 180 mg sodium.
Vegetable Quinoa & Pineapple Salsa
By Lisa Molsbee
Makes 4 servings
Note: Try this salad over greens such as fresh arugula, Boston lettuce leaves or wilted spinach.
Ingredients for salsa:
2 cups diced fresh pineapple
1/2 cup fresh cilantro, chopped
1/4 cup finely chopped red onion
1 jalapeno pepper, seeded and finely chopped
Zest and juice of 1 lime
1/8 teaspoon fine sea salt ( can leave this out and will not alter the flavor)
Ingredients for quinoa:
1 cup quinoa, toasted and then cooked
2 cups low-sodium vegetable broth
1 cup frozen shelled edamame
1 cup fresh sliced zucchini
1/2 cup thinly sliced red pepper
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh or 2 teaspoons dried tarragon
1/4 cup chopped walnuts, preferably toasted
Combine ingredients to make salsa.
Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes.
Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
In a separate pan, sauté zucchini and red pepper in a non- stick pan until tender.
Combine the quinoa mixture with the sautéed vegetables and the walnuts.
Whisk lemon zest and juice, oil and tarragon in a large bowl. Add to the quinoa mixture. Toss to combine.
Divide among 4 plates. Top each serving with Pineapple Salsa.
Per serving: 430 calories, 17 g protein, 59 g carbohydrate, 16 g fat, 0 mg cholesterol, 13 g fiber, 420 mg sodium.
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For more than a century, ProHealth Care has been the health care leader in Waukesha County and surrounding areas, providing outstanding care across a full spectrum of services. The people of ProHealth Care strive to continuously improve the health and well-being of the community by combining skill, compassion and innovation. The ProHealth family includes ProHealth Waukesha Memorial Hospital, ProHealth Oconomowoc Memorial Hospital, ProHealth Rehabilitation Hospital of Wisconsin, ProHealth Medical Group, the UW Cancer Center at ProHealth Care, Moreland Surgery Center, ProHealth AngelsGrace Hospice, ProHealth Home Care, ProHealth West Wood Health & Fitness Center and ProHealth Regency Senior Communities. Learn more at ProHealthCare.org.