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


ILC's Black Eyed Peas

posted Jan 8, 2018, 6:35 AM by Tracy Ducker, MS, RDN




Yield: 10 servings
Vegetarian, Fat Free, Cholesterol Free
Contains: Soy (vegetable stock may contain soy)





Ingredients

4 cups water, separated

2 cups vegetable stock, separated

1 #10 can of black eye peas, drained and rinse

1 onion, diced

3 cloves garlic, diced 

Salt, to taste

1 teaspoon ground black pepper

 

Directions

1. In medium or large stock pot place 2 cups water, 1 cup vegetable stock, and black eyed

peas and bring to a boil.

2. Add your diced onion and diced garlic. Add remaining water and stock and reduce heat

to medium.

3. Allow to cook for 20 minutes, add salt and pepper before removing from heat.


Nutrition Facts (per 1/2 cup):  70 Calories, 0g Total Fat, 0g Saturated Fat, 0 g Trans Fat, 0mg Cholesterol, 560 mg Sodium, 13g Total Carbohydrate, 3g Dietary Fiber, 0g Sugars,3g Protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 0% DV of Potassium.

Honey Roasted Squash with Feta

posted Jan 8, 2018, 6:12 AM by Tracy Ducker, MS, RDN

Honey Roasted Squash with Feta



Vegetarian, Trans Fat Free, Low Saturated Fat, Cholesterol Free
Contains soy (from oil) and dairy
Yield: 7 servings


Ingredients:

1 large (3-4 cups) butternut squash, peeled and chopped into 1 inch cubes

2 tablespoons blended oil

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic powder

2 cups fresh cranberries

3 tablespoons honey

¼ cup finely crumbled feta

¼ teaspoon ground cinnamon

1 teaspoon fresh or dried parsley, to garnish

 

Instructions:

  1.       Pre-heat oven to 400°F.
  2.       Lightly drizzle or spritz a baking sheet with oil.
  3.      Add cubed squash to the sheet along with another drizzle of oil.
  4.      Sprinkle with salt, pepper, and garlic powder.
  5.      Roast at 400°F for 25 minutes on the center rack.
  6.      At the 25 minute mark, pull out the oven rack, and add the fresh cranberries to the roasting pan.
  7.      Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling really juicy Craisins and not fresh firm cranberries.
  8.      Remove from oven and add cinnamon along with feta and honey.
  9.      Garnish with parsley.

Nutrition per serving (~1/2 cup)

110 Calories, 5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 330mg Sodium, 17g Total Carbohydrate, 3g Dietary Fiber, 10g Sugars, 1g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 0% DV of Iron, 4% DV of Potassium. 


 

Autumn Lentil Salad with Raisins

posted Dec 12, 2017, 12:37 PM by Tracy Ducker, MS, RDN   [ updated Jan 8, 2018, 6:13 AM ]

Autumn Lentil Salad with Raisins



Vegan, Low Fat, Good Source of Iron, Saturated Fat Free, Cholesterol Free

Contains: Soy, Nuts, Wheat

Yield: Approximately 8 servings (~1 cup each)


This salad is great warm or cold. You can substitute any type of squash, just adjust the cooking time.


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

¼ cup raisins

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


Directions


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 raisins, water, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add lentils and squash           and stir to combine well. Serve warm or cold over spinach; garnish with almonds.


Nutrition Facts (per serving)

90 calories, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 90 mg sodium, 15 g carbohydrate, 5 g dietary fiber, 4 g sugar, 5 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 10% DV of Iron, 6% DV of Potassium



Chocolate Peanut Butter Protein Mousse Parfait

posted Dec 1, 2017, 2:00 PM by Evangelina DiSpirito   [ updated Jan 8, 2018, 6:13 AM by Tracy Ducker, MS, RDN ]

Chocolate Peanut Butter Protein Mousse Parfait

 
Good source of calcium, Zero Trans Fat Per Serving, Low Cholesterol
Contains dairy
Yield: Six  1/2 cup servings 
Ingredients:

1 ½ cup of Plain Greek Yogurt

1 tablespoon of Creamy Peanut butter

1.4 ounce package of Sugar-Free chocolate instant pudding

¾ cup of Skim or 1% Milk

1 cup of Fat-Free Reddi Whip Cream

 

Directions:

In a mixing bowl combine peanut butter, Greek yogurt, sugar- free chocolate instant pudding, and skim milk.   Mix all ingredients until thick mousse texture.   Add mousse to a dessert cup or wine glass and layer with one tablespoon of fat-free whipped cream.  Add one more layer of mousse then top with one tablespoon whipped cream.  Servings:  6 (½ cup servings)

Nutrition Facts (per serving): 90 calories 136;  1.5 g,  0 g Saturated Fat, 5mg Cholesterol, 240mg Sodium,  8g Carbohydrates, 0g Fiber, 5g Sugars, 8g Protein, 0% DV of Vitamin, 8% DV of Calcium, 0% DV of Iron, 123 of Potassium.

 

Tofu Pesto Pasta Salad

posted Oct 10, 2017, 5:55 AM by Tracy Ducker, MS, RDN   [ updated Oct 31, 2017, 5:48 AM ]

Tofu Pesto Pasta Salad




Vegetarian, Trans fat free, Good source of calcium


Contains: Soy, Dairy


Yield: Approximately 8 servings (~1 cup)


This 'pesto' sauce is made with tofu, so it's lower in fat and calories than traditional pesto sauce.


Ingredients :

8 ounces pasta

8 ounces raw button mushrooms, sliced

1 cup cherry tomatoes or sliced tomatoes

¼ cup red onion, diced

¾ cup basil

6 ounces silken tofu

1 Tbsp. fresh garlic

3 Tbsp. blended oil

3 ounces grated parmesan cheese

2 Tbsp. lemon juice

¼ tsp salt

¼ tsp pepper



Directions:

1. Cook pasta according to package instructions. Cool.

2. Add mushrooms, tomatoes, and onions.

3. Combine remaining ingredients, including tofu, in food processor and process until smooth.

4. Add sauce to pasta mixture and stir to combine.  



Nutrition Facts (per serving):

220 calories, 9 g fat, 2.5 g saturated fat, 0 g trans fat, 10 mg cholesterol, 150 mg sodium, 23 g carbohydrate, 1 g dietary fiber, 2 g sugar, 9 g protein, 0% DV of Vitamin D, 15% DV of Calcium, 6% DV of Iron, 4% DV of Potassium



Carrot, Raisin and Walnut Salad

posted Sep 5, 2017, 1:55 PM by Tracy Ducker, MS, RDN


Carrot, Raisin and Walnut Salad

Contains: Soy, Nut, Egg 
Nutrient Claims: Vegetarian, Trans Fat Free, Good Source of Vitamin A 
Yield: 4



Ingredients

2.5 cups          Carrots, shredded
1/2 cup            Raisins
1 Tablespoon  Walnut halves and pieces
1 teaspoon      Tarragon
1/4 cup            Sweet Honey Mustard Dressing


Directions

1.  Mix all ingredients together. 


Nutrition Facts (per serving)


170 calories, 9 g fat, 1.5 g saturated fat, 5 mg cholesterol, 110 mg sodium, 24 g carbohydrate, 3 g dietary fiber, 16 g sugar, 1 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 8% DV of Potassium.


Tuscan Bean Salad

posted Sep 5, 2017, 12:46 PM by Tracy Ducker, MS, RDN   [ updated Oct 23, 2017, 8:33 AM ]

Tuscan Bean Salad

Nutrient Claims: Vegetarian, Low in Saturated Fat, Trans Fat Free, Cholesterol Free

Contains: Wheat, soy, dairy, nuts

Yield: 15


A delicious Italian take on 3 bean salad.


Ingredients

6 cups   Barley, cooked 
1 each    Green or red bell pepper, chopped
½ cup   Great Northern Beans
½ cup   Chickpeas
2 tablespoons  Green onion, chopped
¼ cup  Sun dried tomatoes
¼ cup   Blended oil
2 tablespoons   Parsley
½ tablespoon   Thyme
2 tablespoons   Lemon juice
½ tablespoon   Salt
1 teaspoon         Black pepper
2 tablespoons   Pesto sauce with pine nuts

 

Directions

1.       In a large bowl combine barley, peppers, beans, chickpeas, onion and tomatoes.
2.      I
n a small bowl mix the remaining ingredients.
3.      Drizzle the dressing over the beans and barley salad and toss to mix.



Nutrition Facts (per serving)


140 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 21 g carbohydrate, 3 g dietary fiber, 1 g sugar, 3 g protein, 0% DV of Vitamin D, 0% DV of Calcium, 6% DV of Iron, 2% DV of Potassium.





Hummus Pasta Salad

posted Aug 31, 2017, 11:04 AM by Tracy Ducker, MS, RDN

Hummus Pasta Salad
Vegetarian, Trans Fat Free, Low in Saturated Fat, Cholesterol Free
Contains:  Wheat, Soy, Dairy
Yield: 13



Ingredients:
8 oz.      pasta, cooked
3 Tbsp  blended oil + 1 tablespoon, separated
1 cup     green bell pepper, julienned
1 cup     red onion, chopped
1 Tbsp   sliced black olives, drained, rinsed
Tbsp   parsley, chopped
Tbsp   feta
½ cup   water
2/3 cup hummus
Tbsp   lemon juice
1 tsp      salt
½ tsp   ground black pepper
Serve on a bed of mixed greens

Directions:
1. Combine pasta, 3 T of oil, peppers, onions, olives, parsley and feta in a large bowl.
2. In a separate bowl, mix the remaining 1 T of oil with the water, hummus, lemon juice, salt, and black pepper. Mix until well combined.
3. Pour dressing over pasta mixture, and toss.
4. Line serving pan with mixed greens and add dressed pasta mixture. Recommended garnish: bell pepper and/or onions.




Nutrition Facts (per serving)

150 calories, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 75 mg sodium, 17 g carbohydrate, 0 g dietary fiber, 1 g sugar, 4 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 2% DV of Potassium



Pineapple Spinach Salad

posted Aug 31, 2017, 10:28 AM by Tracy Ducker, MS, RDN   [ updated Aug 31, 2017, 11:10 AM ]



Pineapple Spinach Salad

Vegetarian, Trans Fat Free, Low Cholesterol, Good Source of Vitamin A

Contains Dairy, Nuts, Soy

Yield: ~16 servings (~1 cup each)



Ingredients:
12 oz     fresh baby spinach
1 whole  fresh pineapple, diced into bite size pieces
6 oz       feta cheese

Candied Nuts
1 Tbsp  margarine
1/2 cup  pecan, almonds, or walnut
2 Tbsp   brown sugar

Dressing
2 gloves   garlic, minced
1/3 cup    oil
1/3 cup    white wine vinegar
1Tbsp      sugar
1/2 tsp     salt
1/2 tsp     black pepper
1/4 tsp     dry mustard

Directions:
  1. Wash the spinach at the produce sink.  Prepare the pineapple by peeling and dicing into bite-sized pieces.
  2.  Prepare the candied nuts by melting the margarine in a small skillet over medium- low heat.  Add brown sugar to melted margarine and quickly whisk to fully  incorporate.  Add the nuts and toss gently to combine.  Continue to heat until the  nuts are fragrant and well coated with the sugar and margarine mixture.  Transfer to a clean surface to cool.
  3.  Place the cooled candied nuts, washed spinach, and pineapple dices into a large  bowl
  4.  In a small bowl, prepare the dressing by whisking together to garlic, blended oil, white wine vinegar, sugar, salt, black pepper, and dry mustard.
  5.  Drizzle the dressing over the salad and toss gently to combine.  Top with feta cheese.

Nutrition Facts (per serving)

130 calories, 9 g fat, 2 g saturated fat, 5 mg cholesterol, 210 mg sodium, 11 g carbohydrate,2 g dietary fiber, 8 g sugar, 3 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 2% DV of Potassium



Balsamic Strawberry and Spinach Salad

posted Jul 20, 2017, 6:53 AM by Tracy Ducker, MS, RDN   [ updated Aug 31, 2017, 11:12 AM ]


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.

 

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