Sedgwick County Health Department

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Health Department

1900 E. 9th Street  ▪  Wichita, KS 67214  ▪  Tel: (316) 660-7300  ▪   Fax: (316) 383-7509
www.sedgwickcounty.org/healthdept

Sedgwick County > Health Department > Wellness > Healthy Recipes > 2008 Recipes

2008 Featured Healthy Recipes

Take Charge of Your Health

October – Vegetarian Risotto with Zucchini

Ingredients:

 Directions:

  1. Heat the stock in a saucepan and keep hot over low heat.
  2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until it turns translucent, about 5 minutes.
  3. Add the zucchini and cook until it becomes golden brown, about 10 minutes.
  4. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.
  5. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
  6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese.
  7. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
  8. Divide the risotto into serving dishes and sprinkle with the remaining cheese.

Number of Servings: 4

Serving size: 1/2 cup

Nutrition Facts per Serving:

Source: www.foodfit.com

 

September – Angel Hair Pasta with Scallops in Spicy Tomato Sauce

Ingredients:

Directions:

  1. In a large sauté pan over a medium-high heat, add the mustard seeds and shake the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions.
  2. Cook the onions for about 5 minutes until the turn golden, then add the garlic can cook until the garlic begins to soften. Add the tomatoes, stock, and if desired, the Dijon mustard.  Simmer for about 5 minutes for the flavors to blend.
  3. Rinse the scallops and remove the thick, tough muscle on the side of the scallops. Pat the scallops dry with a paper towel.
  4. Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about five minutes.
  5. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about two minutes. Drain.
  6. Transfer the pasta to a warm bowl and serve with the sauce.

Number of Servings: 8

Serving size: about 1 and 1/2 cups

Nutrition Facts per Serving:

Source: www.foodfit.com

August – Homemade Vanilla Ice Cream

Ingredients:

Directions:

  1. Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.
  2. Pour 1 1/2 cups milk into a large saucepan. Cut vanilla bean in half lengthwise; scrape the seeds into the milk and add the pod.
  3. Heat the milk mixture over medium heat until steaming. Whisk egg yolks and condensed milk in a medium bowl. Gradually pour in the hot milk, whisking until blended. Return the mixture to the pan and cook over medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3 to 5 minutes. Do not bring to a boil or the custard will curdle.
  4. Strain the custard through a fine-mesh sieve into a clean large bowl. Add the softened gelatin and whisk until melted. Whisk in the remaining 1 1/2 cups milk. Cover and refrigerate until chilled, at least 2 hours.
  5. Whisk the ice cream mixture and pour into the canister of an ice cream maker. Freeze according to manufacturer’s directions. If necessary, place the ice cream in the freezer to firm up before serving.

Number of Servings: 8

Serving size: 1/2 cup

Nutrition Facts per Serving:

Source: www.eatingwell.com

July – Cucumber, Mango and Red Onion Salad

Ingredients:

Directions:

  1. Place the cucumber, mango and red onion in a medium bowl.
  2. Season to taste with the lime juice and salt.
  3. Garnish generously with cilantro leaves.

Number of Servings: 4

Serving size: about 1/2 cup

Nutrition Facts per Serving:

Source: www.foodfit.com

June - Grilled Salmon with Sun-Dried Tomatoes and Capers

Ingredients:

Directions:

  1. Preheat the grill or broiler.
  2. Heat the olive oil in a small skillet over medium heat. Add the garlic and cook for 2 minutes. Add the tomatoes and capers, season with salt and pepper and cook for 2 more minutes. Add the balsamic and cook until it has reduced to a syrup, about 3 minutes, and set aside.
  3. Meanwhile, season the salmon fillets with salt and pepper. Grill or broil the fish on each side until it is cooked through, about 5 minutes per side.
  4. Place each fillet on a plate and spoon the tomato mixture over it.

Serving Size: 1 salmon fillet

Number of Servings: 4

Nutrition Facts per Serving

Source: www.foodfit.com

May – Basil Grilled Shrimp Kebabs

Ingredients for the marinade:

Ingredients for the kebabs:

Directions:

  1. Place the shrimp in a bowl and stir in the ingredients for the marinade. Marinate for 15 to 20 minutes. Meanwhile, soak the bamboo skewers in cold water to prevent them from burning.
  2. Preheat the grill to high.
  3. Thread the shrimp through the side into the skewers, placing a basil leaf and a slice of bell pepper between each. (Alternate red and yellow bell peppers.) Season with salt and pepper.
  4. Grill the kebabs until the shrimp are pink and the peppers are cooked, about 2 minutes per side.

Serving Size: 6 shrimp

Number of Servings: 4

Nutrition Facts per Serving

Source: www.foodfit.com

April - Grilled Flank Steak with Red Pepper Pesto

Ingredients for the steak:

Ingredients for the red pepper pesto:

 Directions:

  1. Mix the oil, vinegar, garlic, salt and pepper together, and brush the mixture on the flank steak. Cover and refrigerate for 1 hour or overnight.
  2. Meanwhile, heat the olive oil in a medium skillet over medium heat. Add the raw red pepper, shallot and garlic and season with salt and pepper. Cook until the peppers soften, about 5 minutes.
  3. Add the roasted red peppers and vinegar and cook for 5 minutes more.
  4. Remove from heat, cool and stir in the basil and pine nuts. (This can be stored in the refrigerator for up to 1 week. It should be served at room temperature.)
  5. Preheat the grill to high heat.
  6. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness.  Let the steak rest on a carving plate for 1 or 2 minutes before slicing.
  7. Slice the steak on the bias and serve it with the red pepper pesto.

Serving Size: about 1/4 pound steak with pesto

Number of Servings: 4

Nutrition Facts per Serving

Source: www.foodfit.com

March – Baked Chicken en Papillote

Ingredients

Cooking Directions:

  1. Preheat the oven to 350°F.
  2. Cut 4 round pieces of parchment paper large enough to contain the chicken and vegetables when folded in half.
  3. Spray the parchment rounds with non-stick cooking spray.
  4. Place a chicken breast in the center of each piece of parchment and lay 1/4 of the vegetables on top of each fillet. Season with salt and pepper. Sprinkle with parsley and drizzle a little olive oil on top of the vegetables.
  5. Fold the paper in half and crimp the edges leaving one end uncrimped. Pour a little wine through the opening in each pouch, distributing it evenly. Crimp and seal the open end.
  6. Place the envelopes (papillotes) on sheet pans and bake in the preheated oven for 30 to 40 minutes.
  7. Place a parchment pouch on each plate and slice open the top with a sharp knife or scissors.

NOTE: If you can't find parchment paper, you can substitute aluminum foil bags.

Serving Size: 1 chicken breast

Number of Servings: 4

Nutrition Facts per Serving:

Source:  www.foodfit.com

February – Pizza with Sausage, Peppers and Onions

Ingredients For the pizza dough:

Ingredients For the topping:

Directions For the pizza dough:

  1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
  2. Add the flour, salt and olive oil. Mix together with a wooden spoon until the dough is too thick and sticky to stir.
  3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling the dough from the sides and folding it in the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
  4. Rub a clean bowl with the olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
  5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
  6. Heat the oven to 450°F. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick. Place the dough on an oiled baking sheet.

Directions For the topping:

  1. Sprinkle the garlic and spread the olive oil over the rolled dough, then add the tomatoes. Sprinkle the mozzarella cheese, leaving the edge of the pizza free. Spray a non-stick skillet with cooking spray and heat over a medium high heat. Sauté the peppers and onions for 5 minutes or until tender. Place the vegetables on top of the cheese along with the sausage. If desired, drizzle a little Roasted Garlic Vinaigrette on top of the pizza for added flavor.
  2. Bake until nicely browned and crispy, about 15 minutes. Season with salt and pepper. Cut the pizza into 8 slices.

Serving Size: 2 slices

Nutritional Information:

Source: http://www.foodfit.com/

January – 15 Minute Stir Fried Chicken and Asparagus

Ingredients

Directions

  1. Heat 1 tablespoon broth in a stainless steel wok or 12-inch skillet. Add onion and asparagus in broth for about 3 minutes over medium high heat, stirring constantly.
  2. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly.
  3. Add soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serving Size: 1 serving

Servings Per Recipe: 2

Nutrition Facts per Serving:

The World’s Healthiest Food

Source: http://www.whfoods.com/index.html

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