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


Tofu Pesto Pasta Salad

posted Oct 10, 2017, 5:55 AM by Tracy Ducker   [ 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


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   [ 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

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   [ 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   [ 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.

 

Tomato and Basil Pasta Salad

posted Jun 19, 2017, 1:18 PM by Tracy Ducker   [ updated Aug 31, 2017, 11:17 AM ]

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   [ updated Aug 31, 2017, 11:15 AM ]


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 tsp          Kosher salt
1 tsp          black pepper

Directions

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 Oct 23, 2017, 8:36 AM by Tracy Ducker ]


Mixed Grain and Bean Salad
Vegetarian, Trans Fat Free, Low Fat, Low Saturated Fat
May Contain Soy, Wheat, Eggs
Yield: ~9 servings 

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 
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.

 

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