Category Archives: 500 Club- Gundersen/Lutheran

500 Club Veggie Pockets

½ cup lettuce or spinach leaves
1 whole wheat pita pocket
¼ cup shredded carrots
4 oz. cooked chicken breast, diced
¼ cup sliced cucumbers
1 Tbsp. low-fat ranch dressing
¼ cup sliced radishes

In a medium bowl, combine vegetables with chicken and lightly coat with ranch dressing. Cut the pita pocket in half and gently spoon half of the mixture into each pouch. For a complete meal that includes all five food groups, serve veggie pockets with low-fat yogurt mixed with berries or milk and a piece of fruit.

Makes 2 servings. Per serving: 160 calories, 5 g fat, 13 g protein, 16 g carbohydrate, 3 g fiber, 450 mg sodium

500 Club Strawberry-Rhubarb Applesauce

Makes about 2 ½ cups

2 apples, peeled if desired*
1 cup chopped rhubarb
½ cup sliced strawberries
¼ cup sugar
1/3 cup orange juice
1 tsp. Orange zest, if desired

Core and chop apples. In a saucepan over medium heat, place apples with 1 Tbsp. Water. Cook apples about 5 minutes, stirring often, until apples soften slightly. Add remaining ingredients then turn heat up slightly to bring to a boil. Once boiling, reduce heat and continue to cook, stirring often, for 10 minutes or until apples and rhubarb are soft. More water or sugar can be added to taste. Cooled applesauce can be pureed in a blender or food processor if a smoother consistency is desired.

*Leave the peel on apples on for added fiber and nutrients

Per ½ cup serving: 100 calories, 0 g fat, 1 g protein, 27 g carbohydrate, 3 g fiber, 0 mg sodium.

Festive Butternut Squash Dip

1 (8oz.) pkg. reduced-fat cream cheese, softened
¾ cup cooked butternut squash
2 Tbsp. taco seasoning mix
1/3 cup chopped dried beef
1/3 cup chopped green bell pepper
1/3 cup chopped red bell pepper
Directions: In a mixing bowl, beat cream cheese, until smooth. Slowly beat in squash and taco seasoning until thoroughly blended. Stir in beef and peppers. Cover and refrigerate until served. Serve with fresh veggies, crackers or corn chips
*To cook butternut squash. Cut in half, lengthwise. Scoop out seeds. Add about a cup of water to 13×9 inch baking dish; place squash, cut-side down, in dish. Cover. Bake at 425 degrees for 40 min or until tender.

Serves 24. Per 2-tablespoons: 35 calories, 2 g fat, 2 g protein, 3 g carbohydrate, 0 g fiber, 170 mg sodium

Colorful Lemon Carrots and Rutabaga

4 carrots, cut into 3-inch julienne strips
1 large rutabaga, peeled and cut into 3-inch julienne strips
½ cup water
2 Tbsp. butter
1 Tbsp. packed brown sugar
1 Tbsp. lemon juice
½ tsp. grated lemon peel
¼ tsp. dried dill weed
Salt and pepper to taste*
1 Tbsp. grated Romano or parmesan cheese
Directions: In a large saucepan over high-medium heat, combine carrots, rutabaga and water. Bring to a boil, reduce heat to medium, cover and cook for 15 minutes; drain. In a small saucepan over medium heat, combine remaining ingredients; cook uncovered for 2-3 minutes or until butter is melted. Add butter mixture to vegetables. Cook, stirring occasionally, for 3-4 minutes or until vegetables are glazed. Season with salt and pepper; top with cheese.

*not included in analysis
Serves 5 (about 1 cup each) Per 1-cup serving: 140 calories, 5 g fat, 3 g protein, 20 g carbohydrate, 5 g fiber, 90 mg sodium

Poached Fish with Napa Cabbage

2 cups and 1 Tbsp. chicken broth
1 Tbsp. fresh minced ginger
1 lb. thick cod fillet or halibut, cut into 1½ inch pieces
1 cup chopped scallion
1 tomato, chopped
1 Tbsp. chopped fresh mint
2 Tbsp. lime juice
4 cups finely shredded Napa cabbage
3 tsp. minced garlic
2 cups chopped mung bean sprout
Salt and white pepper to taste*
1 Tbsp. toasted sesame seeds
Directions: In a large skillet, heat 1 Tbsp. broth; add ginger and fish, sauté for 2 minutes constantly stirring. Add rest of broth and bring to simmer on high heat for about 3 minutes. Add remaining ingredients except sesame seeds. Stir and cook for about 3 minutes. Season with salt and pepper, top with sesame seeds.

*additional salt and pepper not included in analysis
Serves 4 (about 1 ½ cups each) Per 1 serving : 180 calories, 3 g fat, 25 g protein, 12 g carbohydrate, 4 g fiber, 560 mg sodium

Chinese Chicken Noodle Soup with Sesame and Green Onions

1 lb. skinless boneless chicken breast, cut in 1/4″ strips
3 Tbsp. soy sauce
2 Tbsp. dry Sherry (cooking wine)
2 Tbsp. oriental sesame oil
3 tsp. minced garlic
3 Tbsp. tahini (ground sesame seeds)
2 Tbsp. peeled and minced fresh ginger
1 Tbsp. sugar
1 Tbsp. seasoned rice vinegar
1½ tsp. chili-garlic sauce
4 cups Napa cabbage, chopped
6 green onions, thinly sliced
8 cups canned low salt chicken broth
14 oz. package Chinese pan-fry noodles, cooked and drained
½ cup fresh cilantro
Salt and ground black pepper to taste*
Directions: In a medium bowl, stir chicken, soy sauce, Sherry and 1 Tbsp. sesame oil. Let stand 20 minutes or refrigerate up to 2 hrs. In a small bowl, whisk garlic, tahini, ginger, sugar, vinegar and chili sauce. In a heavy large pot, over medium-high heat, heat remaining sesame oil, add cabbage and green onions; sauté about 5 minutes or until cabbage is tender. Add broth and bring to a boil. Add chicken with marinade and tahini-garlic mixture. Reduce heat to low and simmer about 5 minutes or until chicken is cooked and internal temperature reaches 165 degrees. Add noodles, stir in half of cilantro. Season with salt, pepper and remaining cilantro.

*additional salt and pepper not included in analysis
Serves 12 (one cup each). Per 1 serving : 220 calories, 7 g fat, 16 g protein, 25 g carbohydrate, 2 g fiber, 680 mg sodium

Butternut Turkey Bake

1 butternut squash (about 2 lb.), cut in half, seeds removed
¾ cup finely chopped onion
2 Tbsp. butter
½ tsp. poultry seasoning
½ tsp. ground black pepper
1 lb. cubed, cooked turkey
2 cups seasoned salad croutons
1 cup low-fat chicken broth
½ tsp. salt
½ cup low-fat shredded cheddar cheese
Directions: Preheat oven to 350 degrees. In a 15×10-inch baking pan, add halves of squash cut side down; add ½” of hot water. Bake 45 minutes. Drain water from pan, turn squash cut side up; bake 10-15 minutes more or until tender. Scoop out pulp, mash and set aside. In a large skillet, sauté onion in butter until tender. Stir in the croutons, salt, poultry seasoning and pepper. Cook 2-3 minutes or until croutons are toasted. Stir in squash, turkey and broth; heat through. Place all ingredients in a greased 1½-quart baking dish. Bake 20 minutes; sprinkle with cheese. Bake for 5-10 minutes more or until edges are bubbly and cheese is melted.

Serves 8 (about 1 cup each) Per 1-cup serving: 190 calories, 7 g fat, 17 g protein, 23 g carbohydrate, 5 g fiber, 710 mg sodium

Harvest Moon Corn Squash Soup

3 cups vegetable broth
¼ cup diced carrots
¼ cup diced celery
¼ cup diced onion
½ cup diced potatoes
1 cup whole kernel corn, drained
1½ cups peeled, diced butternut squash, or delicata/sweet dumpling squash
½ tsp. ground black pepper
½ tsp. dried thyme leaves
½ tsp. dried basil leaves
¼ tsp. pumpkin pie spice
pinch of dried cayenne pepper
Directions: In a stockpot, combine all ingredients and bring to a boil. Reduce to a simmer and cook until all the vegetables are tender.

Serves 4. Per 1-cup serving: 90 calories, 0 g fat, 2 g protein, 21 g carbohydrate, 1 g fiber, 470 mg sodium

Roast Potato Segments

2 Tbsp. lemon juice
2 Tbsp. olive oil
1 pinch cayenne pepper
1 tsp. minced thyme leaves
Salt and ground black pepper to taste*
1 lb. unpeeled firm boiling potatoes, cut into segments
Directions: Preheat oven to 430 degrees. In a large bowl, mix together lemon juice, olive oil, cayenne pepper, thyme leaves and salt. Add potato segments and stir well. Put the potatoes on a lightly oiled cookie sheet and spread out. Bake in the oven for 35-40 minutes, turning once. Sprinkle with ground black pepper.
*additional salt and pepper not included in analysis

Serves 2. Per 1 serving : 320 calories, 14 g fat, 5 g protein,
46 g carbohydrate, 6 g fiber, 15 mg sodium

White Chili

2 Tbsp. olive oil
6 cups chicken broth
1 cup chopped onion
1 can (15 oz) whole kernel corn
1 lb. chicken breast without skin, chopped
½ cup dry wild rice
1 tsp. garlic powder
1 green bell pepper, diced
1 tsp. ground cumin
1 can (15 oz) white beans, drained
Directions: In a large pan, over medium heat, heat oil and add onion and chicken. Cook until chicken is browned throughout and internal temperature reached 165 degrees. Add remaining ingredients to pan. Mix well, cook just below boiling for 30-40 minutes, until rice is tender.

Makes about 8 servings (1 ½ cup each). Per 1 serving: 270 calories,
7 g fat, 20 g protein, 28 g carbohydrate, 5 g fiber,  970 mg sodium