Recipes

Looking for some inspiration in the kitchen? Have you recently sampled a tasty new dish with our dietitians in an I.L. Creations location? Look through our recipe collection to make some of our delicious dishes in your own home!

Recipes


Southwestern Navy Bean Chili

posted Mar 5, 2020, 5:41 PM by Evangelina DiSpirito, RDN, E-RYT   [ updated Mar 6, 2020, 8:30 AM ]

Southwestern Navy Bean Chili


*Vegan *Trans Fat-Free *Cholesterol Free *Good Source of Iron



 


Yield: 10 servings

Ingredients:

1 tbsp. oil, olive, salad, or cooking

1 cup red onion, diced

6 cloves of garlic, minced

1 cup of green or red bell peppers

3 tsp. ground cumin

2 tsp. fresh cilantro, chopped

½ tsp. cayenne pepper, plus more to taste if desired

½ tsp. of salt

1 tsp. ground black pepper

2 (14.5 oz.) cans of vegetable broth, low-sodium if available

3-15 oz. cans of navy or great northern beans, drained and rinsed



Instructions:

In a large pot, heat the oil and then add the onions, garlic, bell peppers and spices. Cook the vegetables until softened, about 4-5 minutes.


Add the vegetable broth and beans to the pot. Bring the mixture to a boil and then simmer for 30 – 40 minutes.


Serve the chili with cubed avocados or top with salsa!

 

Nutrition facts per serving (1 cup)

160  calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 720  mg sodium, 28 g carbohydrates, 7 g fiber, 2 g sugar, 10 g protein, 0% DV Vitamin  D, 8% DV Potassium, 6% DV Calcium, 15% DV Iron

Spicy Black Eyed Pea Salsa

posted Dec 20, 2019, 8:44 AM by Evangelina DiSpirito, RDN, E-RYT



Spicy Black Eyed Pea Salsa



*Vegan *Fat Free *Saturated Fat Free *Cholesterol Free 


 


Yield: 12 servings

Ingredients

1 (15 ounce) can black-eyed peas (rinse and drain)

1 (15 ounce) can whole kernel corn, drained

1/2 cup chopped red onion

1/2 cup chopped green bell pepper

 1 (4 ounce) can diced jalapeno peppers

2  medium chopped tomatoes

1/2 teaspoon garlic powder

1 teaspoon of cumin

1 tablespoon of finely chopped fresh cilantro

Dash of cayenne pepper (optional)



Instructions:

In a mixing bowl combine black-eyed peas, corn, onion, green bell pepper, jalapeno peppers, cilantro, cumin, garlic powder,  cayenne pepper and tomatoes.  Cover, and refrigerate overnight to blend flavors.

 

Nutrition facts per serving (1/2 cup)

60  calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 210  mg sodium, 10 g carbohydrates, 2 g fiber, 2g sugar, 2g protein, 0% DV Vitamin  D, 2% DV Potassium, 4% DV Calcium, 6% DV Iron












Kale, Apple and Almond Chicken Salad

posted Nov 22, 2019, 5:55 AM by Evangelina DiSpirito, RDN, E-RYT

Kale, Apple and Almond Chicken Salad


*Trans Fat Free
Contains: Tree nuts  and may contain soy depending on the oil used

 

Yield: 6 servings

Ingredients:

1¼ cup oil, olive or salad oil                   

6 cups kale, chopped

1 tsp. grated lemon zest                          

2 medium carrots, peeled & grated

3 Tbsp. lemon juice, fresh                      

2 celery stalks, thinly sliced

2 tsp. chopped fresh thyme                   

1 apple, halved and cut into slices

1 tsp. Dijon mustard                                

¼ cup sliced almonds

½ tsp. freshly ground black pepper     

12 oz. skinless, boneless chicken breasts

Cooking Spray

 

Instructions:

1. Combine oil, lemon zest, lemon juice, thyme, mustard, ¼ tsp. of salt and ¼ tsp. of pepper in a bowl, stirring with a whisk. Place 2 Tbsp. of the juice mixture in a large Ziploc plastic bag; reserve remaining juice mixture. Add chicken to bag; seal bag. Let stand at room temperature for 10 minutes.

 2. Heat a large skillet over medium-high heat. Coat the pan with cooking spray. Remove chicken from marinade; discard marinade. Pat chicken dry. Sprinkle chicken with remaining ¼ tsp. salt. Add chicken to pan; cook 5 minutes on each side or until done. Place chicken on a cutting board; let stand 5 minutes. Cut across the grain into thin slices.

3. Combine kale, carrots, celery and apple in a large bowl. Add remaining juice mixture; toss to coat. Add chicken to the salad and finish with almonds and remaining ¼ tsp. of black pepper.


Nutrition facts per serving (1/2 cup)

110 calories, 6g fat, 1 g saturated fat, 20 mg cholesterol, 120 mg sodium, 7 g carbohydrates, 2 g fiber, 3g sugar, 8g protein, 0% DV Vitamin  D, 8% DV Potassium, 4% DV Calcium, 6% DV Iron



Antioxidant Rich Vegetable Curry

posted Nov 14, 2019, 9:40 AM by Evangelina DiSpirito, RDN, E-RYT   [ updated Nov 14, 2019, 9:48 AM ]

Antioxidant Rich Vegetable Curry

 

 

*Vegan *Trans Fat Free *Cholesterol Free *Good Source of Iron

May Contain Soy

 

Yields: 6 Servings

 

Ingredients:

 

1 Sweet Potato, peeled and cubed

1 Green Bell Pepper, chopped

1 Red Bell Pepper, chopped

2 Carrots, chopped

1 Yellow Onion, chopped

6 Tbsp. Olive Oil

3 Cloves Garlic, minced

1 Zucchini, sliced

1 (15 oz.) Can Chickpeas, drained and rinsed

1 cup Water

1 Tbsp. Ground Turmeric

1 Tbsp. Curry Powder

1 Tsp. Ground Cinnamon

1 Tsp. Salt

1/2 Tsp. Ground Black Pepper

1/4 Tsp. Cayenne Pepper

2 Tbsp. Raisins

10 oz. Fresh Baby Spinach                     

Instructions:                                                 

1. In a large stew pot, place the cubed sweet potatoes, bell peppers, carrots, onions and 3 Tbsp. of olive oil. Saute over medium heat for 5 minutes.

2. In a medium saucepan, place 3 Tbsp. of oil, garlic, turmeric, curry powder, cinnamon, salt, black pepper and cayenne pepper and saute over medium heat for 3 minutes.

3. Pour garlic and spice mixture into the Dutch oven with vegetables in it. Add the chickpeas, zucchini, raisins, orange juice and water. Simmer for 20 minutes, covered.

4. Add spinach to the pot and cook for 5 more minutes. 

Optional: Serve rice, quinoa or Naan bread as a side to the Vegetable Curry!    Or to increase protein, add cubed chicken breast or ground turkey.

Nutrition per serving (1 cup):

220 Calories, 11 g Fat, 1.5 g Saturated Fat, 0 mg Cholesterol, 380 mg Sodium, 26 g Carbohydrates, 7 g Fiber, 9 g Sugar, 6 g Protein, 0% DV Vitamin D, 

8% DV Potassium, 6% DV Calcium, 10% DV Iron

 

Baked Pasta with Winter Squash

posted Oct 31, 2019, 2:57 PM by Amanda Schlink, MS, RD, LD

Baked Pasta with Winter Squash


*Vegetarian *Trans Fat Free *Good Source of Vitamin A
Contains: Dairy, Egg, Soy & Wheat

Yield:  ~8 servings

Ingredients:

1 pound pasta, measured dry, whole wheat if available

¾ lb. Winter squash, cubed (Acorn, Butternut, Delicata, etc.)

1.5 cups Panko Bread Crumbs

1 cup Parmesan cheese, grated

2 Yellow Onions, chopped

¼ cup Olive or salad oil, separated

2 tsp. Fresh rosemary, chopped

1.25 tsp. of salt

1 tsp. black pepper

 

Instructions:

1. Cook pasta in a large pot of boiling water until just tender (al dente). Drain pasta and transfer to an oven-safe serving dish. Toss winter squash with 1.5 tbsp. of oil, season with salt and pepper and roast at 400˚F until tender in the center and browned around the edges.


2. Meanwhile, heat 1 tbsp. of oil in a large skillet. Add onions and sauté until translucent and fragrant. Transfer cooked onions, roasted winter squash, the remaining oil and ½ cup of Parmesan Cheese to the food processor and blend until a smooth puree forms.


3. Transfer pasta to the serving dish and top with winter squash puree. Toss gently to coat. Combine remaining Parmesan Cheese with Panko bread crumbs and rosemary. Sprinkle mixture over the pasta/squash mixture. Bake until panko mixture makes a crispy crust. Garnish with additional rosemary.


Nutrition per 1/2 cup serving

230 Calories, 7 g Total Fat, 2 g Saturated Fat, 0 g Trans Fat, 5 mg Cholesterol, 240 mg Sodium, 33g Total Carbohydrate, 2 g Dietary Fiber, 2 g Sugars, 8 g Protein, 0% DV of Vitamin D, 8% DV of Calcium, 6% DV of Iron, 2% DV of Potassium.

*Vegetarian *Trans 

Orzo Salad

posted Aug 26, 2019, 10:09 AM by Amanda Schlink, MS, RD, LD


Yield:  ~6 servings

 Ingredients:

4 cups                vegetable broth, low sodium if available

1 ½ cups            orzo, uncooked

1 can (15 oz.)      chickpeas, drained and rinsed

1 ½ cups            cherry tomatoes, halved

¾ cup                 red onion, finely chopped

1 cup                  zucchini, diced

½ cup                 fresh basil

¼ cup                 fresh mint

½ cup                 olive oil

¼ cup                 red wine vinegar

2 tbsp.               fresh lemon juice

1 tsp.                  honey

1 tsp.                  salt

1 tsp.                  black pepper


Instructions:

1. Pour the broth into a large heavy saucepan. Bring to a boil over high heat and stir in the orzo. Cook until the orzo is al dente, stirring frequently, about 7 minutes. Drain the orzo. Transfer the orzo to a large wide bowl. Set aside to cool completely.

2. In a blender, mix the vinegar, lemon juice, honey, salt and black pepper. With the blender running, gradually blend in the oil. Season to taste with salt and pepper.

3. Add the chickpeas, tomatoes, red onion, zucchini, basil and mint to the orzo. Toss in the vinaigrette to coat.


Nutrition per serving (1/2 cup)

130 Calories, 6 g Total Fat, 1 g Saturated Fat, 0g Trans Fat, 0 mg Cholesterol, 280 mg Sodium, 17 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Sugars, 3 g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 2% DV of Potassium.


Pumpkin Mousse Parfait

posted Dec 19, 2018, 1:36 PM by Evangelina DiSpirito, RDN, E-RYT

Pumpkin Mousse Parfait





*Vegetarian *Low Fat* Saturated Fat Free* Cholesterol Free*Low Sodium

 Contains:  Dairy and Wheat




Yields: 7 servings

 

Ingredients:

¼ cup of 2% Greek yogurt

1 packaged (4-serving size) vanilla instant

    Sugar-free pudding

¾ cup of fat-free (skim) milk

1 can (15 ounces) solid packed pumpkin

1 teaspoon ground cinnamon

1/8   teaspoon ground ginger (or to taste)

1/8   teaspoon cloves (or to taste)

2 cups of Redid Whip

4 gingersnap cookies roughly crushed

 

Instructions:

1.  In medium bowl stir Greek yogurt until smooth.  Add pudding, milk, pumpkin and spices and stir about 3 minutes or until smooth.  Fold in 1 ½ cups whipped topping. 

2.  To assemble each parfait, spoon ¼ cup mousse into 7 (6 ounce) wine or dessert glasses.  Add 2 tablespoons of reduced-fat Reddi whip or whipped topping on top of mousse.  Cover and place parfaits in refrigerator.  Chill for 1 hour.

 3.  Just prior to serving, top each glass with a dollop of whipped topping and 1 to 2 teaspoons of gingersnap crumbs.  Other options is to serve this dish as a dip and surround with sliced apples, jicama and gingersnaps or graham crackers.


Nutrition per serving (1/2 cup)

80 Calories, 1g Total Fat, 0g Saturated Fat, 0g Trans Fat, 0 mg Cholesterol, 80 mg Sodium, 13g Total Carbohydrate, 0g Dietary Fiber, 8g Sugars, 2g Protein, 0% DV of Vitamin D, 6% DV of Calcium, 6% DV of Iron, 0% DV of Potassium


 

Autumn Squash, Lentils and Apple Salad with Almonds

posted Nov 28, 2018, 6:13 AM by Evangelina DiSpirito, RDN, E-RYT

Autumn Squash, Lentils and Apple Salad with Almonds



VeVVegan* Low Fat * Saturated Fat Free

Cholesterol Free, Good Source of Iron

Contains:  Soy( Depending on Oil Used), Nuts, Wheat



Yield: ~8 servings

 

Ingredients:

2 cups butternut squash (1 medium squash); peeled and cut into 3/4-in cubes

½ teaspoon curry powder

¾ cup dried autumn lentils (Red, Black and Green)

2 Bay leaves

1 small red onion; finely chopped

1 large apple, diced

¼ cup vegetable broth or water; plus ¼ c if needed

¼ cup minced fresh parsley

1 tablespoon balsamic vinegar

1 teaspoon canola oil

¼ teaspoon salt

¼ teaspoon fresh ground black pepper

2 tablespoons chopped almonds; toasted

 

Instructions:

1.        Preheat oven to 450°F. Spray a large baking sheet lightly with cooking spray; add squash, sprinkle with curry powder and toss to coat. Arrange in a single layer on the baking sheet and roast for 25 minutes, turning squash once with a spatula.

2.       Meanwhile, cook lentils and bay leaves in enough boiling water or broth to cover in a large saucepan over medium heat for 20 minutes, or until tender, add red onion for the last 2 minutes of cooking. Drain in a colander.  Discard bay leaves.

3.    While squash and lentils are cooking, thoroughly wash the spinach and spin dry. Whisk 

       together apples, water, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add

       lentils and squash and stir to combine well. Serve warm




Spinach and Berries Power Smoothie

posted Oct 29, 2018, 11:49 AM by Tracy Ducker, MS, RDN

Spinach and Berries Power Smoothie

Vegetarian, Cholesterol Free, Good Source of Vitamin C, High in Calcium
Contains Dairy

Yield: 1 serving

This Powerhouse smoothie is packed with protein and calcium.


Ingredients:
1 cup      Fresh spinach leaves
1/2 cup  Frozen berries of your choice
6 oz        Non fat plain Greek yogurt
1 Tbsp    Flax seeds, ground
1/4 cup   Coconut water


Directions:
1. Place all ingredients in a blender or juicer and blend until smooth. Adjust the consistency to your liking.



Nutrition Facts:  
170 cal, 2.5 g fat, 0 g saturated fat, 10 mg cholesterol, 105 mg sodium, 21 g carbohydrate, 5 g fiber, 15 g sugar, 19 g protein, 0 % DV of vitamin D, 20% DV of calcium, 6% DV of iron, 6% DV of potassium

Tofu in Plum Sauce

posted Oct 12, 2018, 1:07 PM by Tracy Ducker, MS, RDN

Tofu in Plum Sauce


Vegan, Good source of Calcium and Iron, Low Fat


Contains Soy, Wheat


Yield: Approximately 10 servings (~3 oz each)


This quick and easy 5 ingredient recipe is delicious as a side dish or a main dish. If you like it a little spicy add ground chili pepper flakes.


Ingredients

1 1/4 lb     Tofu, firm

1/4 lb        Celery, chopped

1/4 lb        Carrots, chopped

4 Tbsp      Plum Sauce (either already prepared or see recipe below)

1 Tbsp      Scallions, chopped



Directions

1. Dice tofu into 1/2" cubes and blanch in boiling water for about 5 minutes. They should not stick to each other, stir occasionally. 2. Dice celery and carrots into 1/2" cubes, steam in the steamer for about 5 minutes. 3. Toss all items together with the plum sauce. 4. Chop scallions, sprinkle on top as a garnish.



Plum sauce recipe

2 pounds plums, pitted and chopped

1/2 cup cider vinegar

1/2 cup brown sugar, lightly packed

1/4 cup soy sauce

3 tablespoons freshly grated ginger

2 garlic cloves

1 star anise


Directions:

1.      1.  Combine the plums, vinegar, brown sugar, soy sauce, ginger, garlic, and star anise in a large nonreactive pot, and bring to a boil. Reduce the heat and simmer until thickened, 20 to 25 minutes. Fish out the star anise and discard. Purée the sauce with a stick blender.

2.     2. Follow directions above or ladle into bowls or jars. Cool, cover, and refrigerate for up to 3 weeks.



Nutrition Facts (per 3 oz serving) using jarred plum sauce

60 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 3 g sugar, 5 g protein,0x% DV of Vitamin D, 15% DV of Calcium,15x% DV of Iron, 2% DV of Potassium


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