University of Iowa Hospitals and Clinics Food and Nutrition
Services
Peer Review Status: Internally Peer Reviewed
First Published: 2000
Last Revised: December 2004
BREAKFAST RECIPES
Buckwheat Pancakes:
Servings: 4 (2 pancakes each)
1 cup whole-wheat flour
1/2 cup buckwheat flour
1 1/2 tsp. baking powder
2 egg whites
1/4 cup apple juice concentrate
1 1/4 to 1 1/2 cups skim milk
Stir flours and baking powder together, mixing well. Combine egg whites, apple juice concentrate and skim milk and add to the dry ingredients. Mix well to incorporate, but do not over mix. Add more milk if necessary to reach desired consistency. Cook pancakes in a non-stick skillet or griddle; medium heat is suggested.
Blueberry Banana Muffins:
Servings: 30 (1 muffin each)
2 cups whole-wheat flour
1 cup white flour
1 cup sugar
4 tsp. baking powder
1/4 tsp. salt
1 1/2 cups oats
2/3 cup canola oil
1 cup egg substitute
2 cups mashed bananas (approximately 4 whole)
2 cups frozen blueberries
Combine flour, sugar, baking powder, and salt. Stir in oats. Add oil, eggs, bananas, and blueberries, stirring just until mixed. Line muffin tins with paper wrappers. Pour batter into tins, filling each one 2/3 full. Bake at 350° F. for approximately 25 minutes or until toothpick inserted in muffin comes out clean.
1 cup vanilla soymilk
1 frozen banana, sliced
1/2 tsp. vanilla extract
Play all ingredients in a blender and mix until smooth.
1/2 cup dried plum (prune) puree
1/2 cup fat-free egg substitute
2 bananas, mashed
1 cup nonfat yogurt
1/2 cup sugar
1 Tbsp. vanilla extract
2 1/2 cups all-purpose flour
1 cup oatmeal
1/2 Tbsp. baking powder
1/2 Tbsp. baking soda
1/4 cup pecan pieces
Preheat the oven to 350° F. Lightly spray a nonstick loaf pan with vegetable cooking spray. Mix the prune puree, egg substitute, bananas, yogurt, sugar, and vanilla together in a large mixing bowl. Add the rest of the dry ingredients and nuts; mix well. Pour into the loaf pan. Bake for 30 to 45 minutes or until a toothpick inserted into the middle comes out clean. Allow to cool for 15 minutes. Invert onto a wire rack and allow to cool completely.
Cinnamon Apple Coffee Cake
Servings: 10
1 cup prune puree
1/2 cup sugar
4 egg whites or 1/2 cup egg substitute
1 cup nonfat yogurt
1 Tbsp. vanilla extract
1 sliced, peeled apple
2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
1 cup oatmeal
1 tsp. ground cinnamon
2 Tbsp. chopped pecans
Preheat the oven to 350° F. Lightly spray a nonstick 9" cake pan with vegetable cooking spray. Combine the prune puree, sugar, egg whites, nonfat yogurt, vanilla, and apples. Add the oatmeal and the dry ingredients to the liquid ones. Mix just until well combined; do not over mix. Pour into the cake pan. Sprinkle the top with the chopped pecans. Bake for 45 to 50 minutes. Invert onto a wire rack and allow to cool before cutting into 10 pieces.
Garlic Pita Chips
Servings: 2 (8 chips each)
2 whole-wheat pitas
olive oil spray
1/8 tsp. garlic powder
Preheat oven to 375° F. Cut each pita bread in half, and cut each half into 4 triangles. Spray with olive oil spray and sprinkle with garlic powder. Bake chips in preheated oven for 6 to 8 minutes.
Ranch Salad Dressing:
Servings: 36 (1 Tbsp. each)
2 cups, plain, nonfat yogurt
1/2 cup light mayonnaise
1 tsp. minced onion
1/2 tsp. garlic powder
1 tsp. parsley flakes
1/4 tsp. paprika
1/4 tsp. pepper
1/2 tsp. dill
1/2 tsp. celery salt
1/2 tsp. onion powder
Mix ingredients together. Refrigerate at least 1 hour to blend flavors.
Vegetable Wrap
Servings: 1 Wrap
1 whole-wheat flour tortilla
1/2 cup broccoli slaw or coleslaw mixes
1/4 cup diced tomatoes
2 black olives, sliced
1 slice soy cheese or low-fat cheese
1 Thsp. fat-free ranch dressing or mayo
Place all ingredients in tortilla. Roll and eat.
1 lb. dry black beans, uncooked
5 cups water
1 Tbsp. chili powder
1 Tbsp. coriander seed
1 Tbsp. cumin seed
1/2 onion, diced
3 cloves of garfic, minced
6 sun-dried tomatoes, diced
Soak black beans in water overnight. Rinse well and place beans and 5 cups water in a Crockpot or sauce pot. Toast chili powder, coriander seed, and curnin seed under a broiler or in a sauce pot on top of the stove. Add spices to the pot, and then add onion, garlic, and tomatoes. Cook in the Crockpot for 3 to 4 hours on high or 8 to 9 hours on low. (Alternatively, on top of the stove on medium-low heat, cook for 2 hours or until the beans are tender.)
6 ounces low-sodium canned tuna packed in water
1 stalk celery, diced
1 green onion, chopped
2 Tbsp. fat-free mayo or ranch dressing
2 Tbsp. nonfat plain yogurt
1 tsp. lemon juice (if using the mayo)
Combine all ingredients and stir. Chill until ready to serve.
Mini Pita Pizza
Servings: 1 pizza
1 whole-wheat pita bread
1/4 cup low-sodium marinara sauce
Vegetables of your choice (onions, peppers, mushrooms, etc)
2 ounces nonfat or low-fat mozzarella cheese
Turn your oven to broil. Place pita bread on a baking sheet and broil one minute each side or until toasted. (A toaster oven can also be used.) Place sauce on pita bread along with toppings and cheese. Return pita to broiler for 1 to 2 minutes or until cheese is melted.
Foil-Wrapped Fish
Servings: 2 each
4 ounces of orange roughy or cod
1 cup diced fresh tomatoes
1 small onion, sliced
1/2 green or red pepper sliced
1/2 tsp. basil
Preheat oven to 350° F. Individually wrap each piece of fish in foil after topping each with 1/2 of toppings. Bake for 20 minutes.
Pasta Sauce
Servings: 4 (1/2 cup each)
1/2 lb. ground turkey breast
2 cups low-sodium marinara sauce
1 carrot, shredded
2 mushrooms, sliced
1 small onion, diced
1/4 red or green pepper, diced<
Spray non-stick skillet with cooking spray and brown ground turkey breast. Add vegetables and sauce to the skillet and simmer for 10 minutes. Serve over pasta.
Crockpot Roast
Servings: 8 servings
1 1/2 lbs eye of round roast
6 new potatoes, quartered
16 baby carrots
2 medium onions, quartered
1 stalk celery, diced
2 bay leaves
2 15-ounce cans low-sodium diced tomatoes
1 cup water
Trim all fat from the roast. Place in a large Crockpot and add vegetables. Pour diced tomatoes and water over the roast and add the bay leaves to the liquid. Place cover on the Crockpot and cook on high for one hour. Turn down to low and cook for 6 to 8 hours. (Use leftovers for sandwiches.)
10 small peaches
4 Tbsp. apple juice concentrate
4 tsp. cinnamon
1 1/2 cups of rolled oats
2/3 cup whole-wheat pastry flour
1/2 cup apple juice concentrate
1 1/3 cup nonfat frozen vanilla yogurt
Slice peaches into 1/2" thick slices. Toss the peaches in 4 Tbsp. apple juice concentrate and place into a suitable sized baking dish. To make the streusel topping, pulse all the dry ingredients in a food processor. Add 1/2 cup apple juice concentrate and pulse until all are incorporated into pea-sized pieces. Add more flour, if necessary. Place the streusel over the peaches. Bake for 40 to 50 minutes in a preheated 350° F. oven until golden and bubbling. Serve in bowls topped with 3 ounces yogurt.
Grilled Salmon
Servings: 2 (4 ounces each)
8 ounces raw salmon
2 Tbsp. low-sodium soy sauce
1/3 cup orange juice
1 tsp. olive oil
2 tsp. lemon juice
1 clove garlic, minced
Combine all ingredients and marinate the salmon fillets for 8 hours. Broil salmon until fish flakes.
Oven Roasted Potatoes
Servings: 6 (1/2 cup each)
1 Tbsp. olive oil
1 garlic clove, crushed
1/4 tsp. ground pepper
1 1/2 lbs. Small new red potatoes
1 Thsp. chopped fresh parsley
Mix oil, garlic, and pepper in a 9-inch square-baking pan. Add potatoes and tum to coat with oil. Bake until tender and browned. Bake for 30 to 35 minutes at 425° F. Sprinkle with parsley.
Dijon Chicken
Servings: 2 (1 breast each)
2 boneless skinless chicken breasts
juice of 1 lime
1 clove of garlic, minced
1 Tbsp. low-sodium Worcestershire sauce
2 tsp. Dijon mustard
Trim all fat from the chicken breasts. Mix together lime juice, garlic, and Worcestershire sauce. Marinate chicken for 1/2 hour. Coat each chicken breast with 1 tsp. Dijon mustard. Broil or grill for 5 minutes each side, utilizing the balance of the mustard after turning.
Roasted Vegetables
Servings: 2
2 onions, quartered
1/2 red pepper, sliced
1 small zucchini or yellow squash, sliced
2 Thsp. balsamic vinegar
1 tsp. olive oil
1/2 tsp. oregano or basil
ground pepper to taste
Preheat oven to 375° F. Cut vegetables and place in a large bowl, stir in vinegar, oil, oregano, and pepper. Spray baking sheet with canola spray and place vegetables even over the baking sheet. Bake for 30 to 45 minutes, stirring occasionally until vegetables are tender.
Chocolate Brownie Loaf
Servings: 10
1 cup cake flour
1/2 cup dutch process cocoa powder
1/2 tsp. baking powder
1 tsp. baking soda
3/4 cup packed light brown sugar
3 egg whites
1/2 cup prune puree
1/3 cup skim milk
2 tsp. vanilla extract
1/2 cup decaf coffee
Preheat the oven to 350° F. Lightly spray a nonstick loaf pan with vegetable cooking spray. Sift the dry ingredients together. Mix the brown sugar, egg whites, prune puree, skim milk, vanilla, and coffee together. Add the sifted dry ingredients to the liquids and stir until well incorporated. Do not over mix. Pour the chocolate batter into the loaf pan and bake for 45 to 50 minutes or until a toothpick inserted in the center comes out clean. Cool for 15 minutes, invert onto a rack and allow to completely cool.
Chicken Fafjitas
Servings: 2 Fajitas
2 Thsp. lemon or lime juice
1 clove garlic, minced
3 Tbsp. low-sodium Worcestershire sauce
1/8 tsp. pepper
1 Thsp. canola oil
1 large green onion
1 large green pepper
1 large red pepper
1 lb. boneless, skinned chicken breast
Combine lemon juice, garlic, Worcestershire sauce, and pepper in a bowl. Cut chicken lengthwise into thin strips and add to marinade. Coat chicken pieces evenly with marinade and refrigerate for at least 20 minutes. Turn strips once to coat more evenly. Slice green pepper, red pepper, and onion into long strips. In a nonstick skillet, heat oil over medium heat. Add onion and pepper slices and saute. Add chicken and marinade to skillet and cook until chicken is done. Warm flour tortillas. To serve, place chicken and vegetable mixtures into 8 tortillas. Garnish with tomato and mock sour cream.
Mock Sour Cream
Servings: 16 (1 Tbsp. each)
1 cup low-fat cottage cheese
2 Tbsp. skim milk
1 Tbsp lemon juice
Blend cottage cheese, skim milk, and lemon juice in blender until smooth.
Alfredo Pasta
Servings: 2 (2 cups each)
3 cups cooked whole-wheat pasta
1 can low-sodium chicken broth
1/3 cup nonfat cream cheese
2 cloves garlic, minced
1 small onion, chopped
1/4 cup parmesan cheese
1 cup mushrooms
1/2 lb. asparagus stalks, trimmed
Heat broth with the onions and the garlic in a non-stick skillet. Saute for 3 minutes. Add mushrooms and asparagus and simmer for 5 to 6 minutes. Add Parmesan cheese and serve sauce over cooked pasta.
2 apples, cored and peeled
2 tsp. brown sugar
1/4 tsp cinnamon
2 Tbsp. walnuts
1 Tbsp. raisins or chopped dried apricots
juice of 1 orange or 2/3 cup apple juice
Peel and core the apples, leaving the bottom intact. Mix the brown sugar, cinnamon, walnuts, and raisins together. Place 1/2 of the mixture on each of the apples. Place the apples in a microwave safe container and pour the juice over the apples. Sprinkle each apple with additional cinnamon and microwave for 3 minutes. Serve warm.
*Recipes in this booklet from www.healina-hearts.net,
www.saintlukes.org, www.wfubmc.edu/HeartCenter