Recipes

A healthy diet is a key part of achieving and maintaining healthy triglyceride levels. To help you and your family reduce intake of harmful fats and high starch foods, we're offering four delicious and easy-to-make recipes. Whether you're cooking dinner for the whole family or entertaining friends, we've got just the recipe for you!

Spinach and Fresh Green Herb Dip with Curry Whole Wheat Pita Chips

Makes 8 servings

This warm weather favorite can be whipped up in no time; substitute any herbs for the basil. It can also be served with your favorite fresh vegetables.

  • 110-ounce package frozen chopped spinach, defrosted and squeezed of excess water
  • 1½cups plain low-fat yogurt
  • 2tablespoons chopped fresh basil
  • 2tablespoons chopped scallions
  • 1garlic clove, pressed
  • 2tablespoons low-fat feta cheese, crumbled
  • 36-inch whole-wheat pita breads
  • 1tablespoon curry powder
  •  Canola oil cooking spray
  1. Preheat oven to 350° F.
  2. In a large bowl combine the spinach, yogurt, basil, scallions, and garlic; stir thoroughly.
  3. Transfer the mixture to a serving bowl, and sprinkle with feta cheese. Cover, and set aside.
  4. On a cutting board cut the pita breads in half; cut each half into 4 wedges.
  5. Separate each wedge into two pieces, and place on a large nonstick baking sheet.
  6. Sprinkle curry powder evenly over the top; spray lightly with oil.
  7. Bake for 10 to 12 minutes or until golden brown. Serve warm, or at room temperature. (The chips can be made 5 days in advance. Store in an airtight container.)

Nutritional information per serving (1/4 cup dip + 6 chips): Calories: 99; Protein: 7 grams; Carbohydrate: 19 grams; Fat: 2 grams; Saturated Fat: 0 grams; Cholesterol: 7 milligrams; Fiber: 3 grams.

Roasted Brussels Sprouts with Toasted Almonds

Makes 4 servings

Roasting any vegetable, especially a fresh one, brings out its sweetness – and Brussels sprouts get a little nutty flavor as well. The toasted almonds add an extra crunch.

  • 210-ounce containers of Brussels sprouts, washed and trimmed of outer leaves
  • 1tablespoon Balsamic vinegar
  • 1tablespoon extra-virgin olive oil
  • ¼cup sliced natural almonds
  1. Preheat oven to 450° F.
  2. Cut Brussels sprouts in half lengthwise, and place in a large bowl. Add the vinegar and oil, and toss well to coat.
  3. Transfer the mixture to a large nonstick baking sheet, and shake to make a single layer. Roast for 35 to 40 minutes, or until browned.
  4. Meanwhile, in a small skillet toast the almonds over medium heat until golden brown and fragrant.
  5. Stir the almonds into the roasted Brussels sprouts, and serve.

Nutritional information per serving: Calories: 124; Protein: 5 grams; Carbohydrate: 11 grams; Fat: 9 grams: Saturated Fat: 1 grams; Cholesterol: 0 milligrams; Sodium: 25 milligrams; Fiber: 5 grams

Cranberry Quick Bread

Makes 15 slices

This quick bread comes together easily, and is perfect for any picnic or spring outing.

  • 2egg whites (from large eggs)
  • 1large egg
  • 1cup soy nog (like Silk®)
  • ¼cup + 2 tablespoons honey, divided
  • ¼cup canola oil
  • 2teaspoons vanilla extract
  • 2¼cups whole-wheat flour
  • 2½teaspoons baking powder
  • 1teaspoon ground nutmeg
  • ½teaspoon salt
  • 1cup fresh cranberries
  • 2tablespoons Confectioners sugar
  • 1tablespoon dark rum or rum extract
  1. Preheat oven to 350° F. Lightly spray a 9x5x3-inch loaf pan with vegetable cooking spray; set aside.
  2. In a large bowl beat the egg whites, egg, soy nog, 5 tablespoons of the honey, oil, and vanilla until blended; set aside.
  3. In another large bowl combine the flour, baking powder, nutmeg, and salt. Make a well in the center of the flour mixture; pour in the egg-soy mixture. Stir until just combined; fold in the cranberries.
  4. Transfer the mixture into the prepared pan, and bake for 50 to 60 minutes, or until a toothpick or wooden tester inserted in the center comes out clean.
  5. Meanwhile, in a small bowl combine the reserved honey, sugar, and rum. When the bread is cool, pour the glaze over the top. Cut into 15 slices.

Nutritional information per slice: Calories: 153; Protein: 4 grams; Carbohydrate: 25 grams; Fat: 5 grams; Saturated Fat: 0 grams; Cholesterol: 14 milligrams; Sodium: 182 milligrams; Fiber: 4 grams

Tender Pork Tenderloin with Sweet-n-Sour Red Cabbage

Makes 4 servings

Here’s a healthy new take on a classic dish: It’s spiced up with red cabbage, apple and dried apricots.

  • 1tablespoon + 1 teaspoon, extra-virgin olive oil, divided
  • 2teaspoons dried mustard powder
  • 2cloves garlic, finely chopped
  • 1½pounds pork tenderloin, trimmed of excess fat
  • 1medium red onion, chopped
  • 1large cooking apple (Rome or Cortland), cored and sliced ¼-inch thick
  • 110-ounce package shredded red cabbage
  • ¼cup diced dried apricots
  • 2tablespoons Balsamic vinegar
  • ½teaspoon honey
  1. Preheat oven to 425° F.
  2. In a small bowl combine 1 teaspoon of the oil, mustard powder, and cloves; stir completely. Rub the mixture evenly over the pork, and place on a nonstick baking sheet. Roast for 25 to 30 minutes, or until a meat thermometer reads 160° F. Remove from oven and cover with foil.
  3. In a large nonstick skillet heat the remaining olive oil over medium-high heat. Stir in the onion and apple, and cook for 5 to 7 minutes, or until the onion starts to brown and the apple is softened, stirring occasionally. Stir in the cabbage, apricots, vinegar, honey, and ½-cup water. Cook for 5 minutes, or until the liquid reduces and the cabbage is wilted and soft.
  4. Slice the meat thinly into 20 slices. Divide the meat and cabbage mixture evenly among 4 dinner plates, and serve.

Nutritional information per serving (5 slices pork; and about 1 ½ cups of the cabbage-apple mixture): Calories: 352; Protein: 38 grams; Carbohydrate: 22 grams; Fat: 12 grams: Saturated Fat: 4 grams; Cholesterol: 101 milligrams; Sodium: 96 milligrams; Fiber: 4 grams