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


Balsamic Strawberry and Spinach Salad

posted Jul 20, 2017, 6:53 AM by Tracy Ducker

Balsamic Strawberry and Spinach Salad
Vegetarian, Cholesterol Free, Trans Fat Free, Good Source of Iron
Contains:  Milk/Dairy, May Contain Soy
Yield: ~8 servings


Ingredients

1 lb Fresh baby spinach
1 cup Fresh strawberries
¼ cup Crumbled feta cheese


Dressing
1/3 cup   Balsamic vinegar
2.5 Tbsp Olive oil
1  Tbsp   Honey
¼ Tbsp   Salt
 
Instructions
1.       Wash spinach and strawberries.
2.       Slice strawberries.
3.       Place spinach, strawberries and crumbled feta into a bowl and toss.
4.       Prepare dressing by combining vinegar, oil, honey and salt.
5.       Drizzle dressing over the top. Toss gently to coat.
 
Nutrition per serving (100 grams):   80 calories, 5g fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 6g carbohydrates, 2g fiber, 3g sugar, 2g protein, 0% DV of Vitamin D, 6% DV of calcium, 10% DV of iron, 0% DV of potassium.

 

Tomato and Basil Pasta Salad

posted Jun 19, 2017, 1:18 PM by Tracy Ducker   [ updated Jun 19, 2017, 1:21 PM ]

Tomato & Basil Pasta Salad

Vegetarian, Trans Fat Free, Low Cholesterol, Good Source of Calcium

Contains Egg, Dairy, Wheat, Soy

Yield: ~5 servings (~1 cup each)

Ingredients

1 lb pasta (whole wheat preferred)

¼ cup olive oil

¾ tsp oregano

¾ tsp kosher salt

¼ tsp black pepper

1 lb tomatoes, chopped

1 lb fresh mozzarella, cubed

½ cup fresh basil, chopped


Instructions

1. Cook pasta according to package instructions. Allow to cool completely.

2. Whisk together oil, oregano, salt, and pepper to make a dressing. 

3. Combine pasta, tomatoes, and mozzarella. Drizzle dressing over the top. Toss gently to coat. Garnish with fresh basil.

 

 Nutrition per serving (~1 cup)

170 calories, 7g fat, 3g saturated fat, 15mg cholesterol, 135mg sodium, 17g carbohydrates, 0g fiber, 1g sugar, 7g protein, 10% DV of Vitamin D, 2% DV of Potassium, 10% DV of calcium, 6% DV of iron.

 

Couscous and Lentil Salad

posted May 11, 2017, 9:24 AM by Tracy Ducker

Couscous and Lentil Salad

Vegan, Trans Fat Free, Cholesterol Free
Contains Soy & Wheat
Yield: ~6 servings

Ingredients
1 cup couscous, cooked
1 cup green or brown lentils, cooked
1/3 cup carrots, chopped 
2/3 cup green peas, fresh or frozen  
2/3 cup celery
2    TBSP parsley finely chopped 
2½ TBSP olive or canola oil
2½ TBSP lemon juice, fresh
1 teaspoon Kosher salt
1 teaspoon black pepper

Instructions

1.  Cook lentils according to package instructions. Allow to cool completely.

2.  Cook couscous according to package instructions.  Allow to cool completely.

3. Whisk together oil, lemon juice, parsley, pepper and salt to make a dressing. 

4. Combine couscous, lentils, carrots, peas, and celery in a large bowl. Drizzle dressing over the top. Toss gently to coat.


Nutrition per serving (100 grams)  120  calories, 4.5g fat, 0.5g saturated fat, 0mg cholesterol, 320mg sodium, 16g carbohydrates, 4g fiber, 2g sugar, 5g protein, 0% DV of Vitamin D, 2% DV of Calcium, 10% DV of Iron, 4% DV of Potassium.

Mixed Grain and Bean Salad

posted Apr 20, 2017, 12:51 PM by Sunamita Da Silva   [ updated Apr 20, 2017, 12:53 PM ]

Mixed Grain and Bean Salad
Vegetarian, Trans Fat Free, Low Fat, Low Saturated Fat
May Contain Soy, Wheat, Eggs

Yield: ~9 servings (2/3 cup)

Ingredients

2 ½ cups assorted cooked grains (any combination of cooked quinoa, rice, barley, couscous, etc.)
2 ½ cups assorted beans, drained and rinsed (any combination of white beans, black beans, chickpeas, pinto beans, kidney beans, etc.)

1 ½ cups assorted vegetables (any combination of tomatoes, bell pepper, cucumber, squash, etc.)

¼ teaspoon salt

Dash of black pepper

1 ½ teaspoons lemon juice

1 tablespoon white balsamic vinegar

1 tablespoon olive oil blend

4 ½  teaspoons chopped fresh herbs of choice

Instructions
1. In a large bowl, combine cooked grains, beans and vegetables.

2. In a separate bowl, whisk together salt, pepper, lemon juice, balsamic vinegar, and olive oil to make a dressing.
3. Drizzle dressing over grains, beans, and vegetables.  Toss gently to fully incorporate.

4. Garnish with fresh herbs.

Nutrition per serving (~ 1 cup)
130 calories, 2g fat, 0g saturated fat, 0mg cholesterol, 260mg sodium, 23g carbohydrates, 2g fiber, 2g sugar, 5g protein, 2% DV of Vitamin A, 15% DV of Vitamin C, 6% DV of calcium, 10% DV of iron

Curried Tofu Salad

posted Apr 20, 2017, 12:47 PM by Sunamita Da Silva

Curried Tofu Salad
Vegetarian, Good Source of Iron, Calcium
Contains egg, wheat, and soy
Yield: ~ 8 servings

Ingredients

12 ounces tofu
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
½ cup red onion, chopped
1 teaspoons curry powder
1 tablespoon lemon juice
2 tablespoons mayonnaise
1 tablespoon balsamic vinegar 
¼ teaspoon red pepper flakes
1 tablespoon soy sauce
½ teaspoon garlic powder
½ teaspoon ground black pepper

Instructions

1. Combine tofu, peppers and onion in a large bowl.
2. In a separate bowl, mix curry powder, lemon juice, mayonnaise, vinegar, red pepper flakes, soy sauce, garlic powder and ground black pepper. Mix until well combined.
3. Line serving dish with mixed greens and arrange tofu on top. Recommended garnish: green onion and parsley.

Nutrition per serving (~ 1 cup)
80 calories, 5g fat, 0.5g saturated fat, 5mg cholesterol, 160mg sodium, 4g carbohydrates, 1g fiber, 1g sugar, 4g protein, 0% DV of Vitamin D, 15% DV of Calcium, 15% DV of Iron, 2% DV of Potassium.

 

Black Bean and Feta Cheese Salad

posted Mar 8, 2017, 9:37 AM by Tracy Ducker

Black Bean and Feta Cheese Salad

Vegetarian, Trans Fat Free, Good Source of Calcium, Excellent Source of Iron

 Yield: ~8 servings


 Ingredients

2 cans (15.5oz) black beans, canned, rinsed, drained

½ cup red onion, chopped

½ cup feta cheese, crumbled

2 tablespoons fresh mint, chopped

2 tablespoons blended oil (or olive oil)

1 tablespoon lemon juice

½ teaspoon black pepper

 

Instructions

1. In a large bowl combine oil, lemon juice, black pepper and mint.

2. Add black beans, onion, and feta cheese and mix thoroughly. 

 

Nutrition per serving (~0.5 cup)

130 calories, 4g fat, 1g saturated fat, 0mg cholesterol, 370mg sodium, 16g carbohydrates, 5g fiber, 1g sugar, 6g protein, 0% DV of Vitamin D, 10% DV of Calcium, 40% DV of Iron, 0% DV of Potassium.

Southwestern Vegan Chili

posted Feb 6, 2017, 9:32 AM by Tracy Ducker

Southwestern Vegan Chili

  Vegan, Trans Fat Free, Good Source of Calcium, Excellent Source of Iron

                                                                                                                                                                              Yield: ~ 10 servings

Ingredients

      

1 can undrained black beans
1 medium yellow onion, diced
3 tablespoons chili powder
⅛ teaspoon ground cumin
1 tablespoons crushed oregano leaves
1 teaspoon ground black pepper
½ teaspoon garlic powder
½ cup frozen corn kernels
1 can undrained low sodium pinto beans
1 can undrained diced tomatoes
1 can tomato sauce
1 tablespoon vegetable base

⅛ teaspoon kosher salt

Instructions                                                                                                                                  

1. In a large kettle, add all ingredients. Bring to boil then decrease heat to simmer, stirring constantly. 
2. Allow the chili to simmer for 40-45 minutes. Serve.


Nutrition per serving (~1 cup)


140 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 660 mg sodium, 26 g carbohydrates, 1 g fiber,  3 g sugar, 8 g protein, 0 % DV of Vitamin D, 15% DV of calcium, 35% DV of iron, 2% DV of potassium

Chicken and White Bean Chili

posted Feb 6, 2017, 9:20 AM by Tracy Ducker   [ updated Feb 6, 2017, 9:21 AM ]

Chicken and White Bean Chili

Trans Fat Free, Good Source of Iron

                                                                                                                                                                           Yield: ~8 servings 



Ingredients

1 can white beans, drained and rinsed
½ lb green chili peppers
1 medium red onion, diced
¾ cup fresh celery, diced
½ Tbsp garlic, minced
1 Tbsp fresh oregano leaves
4 Tbsps margarine
½ cup all-purpose flour
1 cup reduced sodium chicken broth
2 lbs skinless chicken breast, boiled, chopped or shredded
2 cups frozen corn
2 Tbsps ground coriander
3 Tbsps chili powder
½ Tbsp ground cumin

Instructions

1. Place the chicken in a pot. Add enough water to cover the chicken. Bring the pot to boiling on medium-high heat; reduce the heat. Cover the pot and simmer until the chicken is no longer pink (about 15 to 20 minutes).
2. Drain, rinse, and reserve white beans.
3. Dice the onion and celery. Mince the garlic.
4. In another pot sauté the onion, celery, garlic and the oregano in the margarine over medium heat, stirring occasionally, for 10 to 15 minutes or until the vegetables are softened. Add the flour and the chicken, cook the mixture over low heat, stirring for 10 to 20 minutes or until the flour is golden. Stir in the chicken broth.
6. In a food processor puree 1/3 of the corn, add the puree to the chili with the remaining corn, the coriander, the chili powder, the cumin, and reserved beans, and simmer the chili, stirring, for 15 minutes.
7. Add salt and adjust the seasoning to taste.

Nutrition per serving (~ 1 cup)

220 calories, 10g fat, 4g saturated fat, 30mg cholesterol, 580mg sodium, 16g carbohydrates, 2g fiber, 3g sugar, 15g protein, 0% DV of Vitamin D, 4% DV of calcium, 6% DV of iron, 6% DV of potassium.

Rancher's Beef Chili

posted Feb 6, 2017, 9:00 AM by Tracy Ducker   [ updated Feb 6, 2017, 9:10 AM ]

Rancher's Beef Chili

                                                                                                                                                  Trans Fat Free, Excellent Source of Iron

                                                                                                                                                                     Yield 10 servings

 
Ingredients

2 pounds ground beef

2 cans black beans, drained and rinsed

2 cloves garlic, minced                                                                                                                                         

½ large onion, diced

1 medium green bell pepper, diced

1 ¾ cups canned diced tomatoes

2 tablespoons chili powder

½ teaspoon cumin

1 tablespoon cornmeal

¼ cup prepared beef base

¼ teaspoon black pepper

 

Instructions

1. Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles.
2. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.
3. Heat oil in same stockpot over medium heat until hot. Add onion and garlic; cook and stir 3 to 5 minutes or until onions are tender.
4. Add bell pepper; cook and stir 4 to 5 minutes or until pepper is tender.
5. Return beef crumbles to stockpot. Add chili powder, cumin, and cornmeal; cook and stir for 2 to 3 minutes.
6. Stir in diced tomatoes and beef base; bring to a boil.
7. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally.
8. Stir in beans; cook 5 to 10 minutes or until beans are heated through.
9. Season with black pepper.

 

Nutrition per serving (~1 cup)

270 calories, 12 g fat, 4 g saturated fat, 55 mg cholesterol, 490 mg sodium, 18 g carbohydrates, 4 g fiber, 2 g sugar, 22 g protein, 0% DV of Vitamin D,  6% DV of calcium, 20% DV of iron, 6% DV of potassium.

Fresh Mozzarella and Olive Salad

posted Jan 5, 2017, 1:51 PM by Tracy Ducker

Fresh Mozzarella and Olive Salad

  

  

 Vegetarian, Good Sources of Calcium, Iron and Vitamin A

Contains Soy and Dairy

 Yield: ~17 servings


Ingredients

 1 lb.        fresh mozzarella, cut into ½ inch cubes

1.5 lbs.   cherry tomatoes

1.5 lbs.   black olives

1 cup      Italian dressing

0.5 tbsp lemon juice

0.5 tbsp lemon zest

1.5 tbsp  parsley

 

Directions

1. Combine mozzarella, tomatoes, and olives together in a bowl and set aside.

2. In a separate bowl mix Italian dressing, lemon juice, and lemon zest together.

3. Add the dressing mixture to the mozzarella, tomatoes and olives and toss.

4. Garnish with parsley.

 

Nutrition per serving (100 g)

180 calories, 15g fat, 4.5g saturated fat, 15mg cholesterol, 460mg sodium, 5g carbohydrates, 0g fiber, 2g sugar, 4g protein, 0% DV of Vitamin D, 10% DV of calcium, 10% DV of iron, 2% DV of potassium


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