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Baked Asparagus with Parmesan Cheese
Makes 4 servings

1 pound asparagus, trimmed
1 teaspoon olive oil
1 tablespoon freshly grated Parmesan cheese
1 1/2 tablespoons fresh bread crumbs

Preheat the oven to 450ºF.

In a medium baking dish, toss the asparagus with the oil and arrange in an even layer. Sprinkle with the Parmesan and bread crumbs. Bake for about 15 minutes, or until the asparagus is tender.

Berry Summer Cooler
4 servings

½ cup unsweetened fresh or frozen strawberries
1 cup 100% orange juice
1 small ripe banana
1 cup crushed ice
1 packet artificial sweetener

Place all ingredients in blender for 60 seconds. Pour into chilled glasses and serve.

Great way to work toward your “5 a day” goal.

Note: you can experiment with other berries, too, for a unique flavor

Bran Muffins
Yield: 12 muffins

1 ¼ cups all-purpose flour
½ cup sugar (or less)
1 T. baking powder
¼ teaspoon salt
2 cups all bran cereal with extra fiber
1 1/3 cup skim milk
1 whole egg or 2 egg whites
¼ cup canola oil

For variation:
· Add ½ cup shredded carrots and ¼ cup chopped pecans or walnuts, or
· Add 1 large mashed banana and ¼ cup chopped pecans or walnuts, or
· Be creative and add your favorite fruit or vegetable, i.e. chopped Granny Smith apples, raisins, dried apricots or cranberries, zucchini, etc.

Combine flour, sugar, baking powder and salt.
Combine cereal and milk and let stand 5 minutes.
Add egg and oil to cereal and milk combination and beat well.
Stir in flour mixture.
Pour in muffin tins coated with cooking spray.
Bake at 400 degrees for 20 minutes

Bruschetta with Roasted Sweet Red Peppers
12 servings

16 oz. Italian bread
2 T. olive oil
1 (16 oz) jar marinated roasted sweet red peppers
3 cloves garlic, chopped
1 tomato, seeded and chopped
1 cup chopped fresh basil
1 onion, chopped
3 t. balsamic vinegar

Preheat your oven’s broiler.

Slice bread loaf into 1-inch thick portions. Brush each slice on one side with olive oil. Broil, oil-side up, until barely golden. Remove from broiler pan and cool. In a medium bowl, mix together roasted pepper, garlic, tomato, basil, and onion. Sprinkle mixture evenly on each toast portion. Drizzle with balsamic vinegar. Serve immediately.

Chicken Florentine
1 small box frozen spinach, cooked in microwave according to directions
3-4 skinless, boneless chicken breasts
1 jar dried beef
4 oz. shredded mozzarella cheese
1 can low fat cream of chicken soup
dash of paprika and black pepper

Layer the following ingredients in order in a casserole dish:
· cooked and drained spinach
· dried beef
· chicken breast, flattened with meat mallot
· mozzarella cheese
· soup
Sprinkle with paprika and black pepper, if desired.
Bake at 375 degrees, uncovered, for 35-40 minutes.

Chicken Salad
4 cups chicken breast, boiled and shredded
3/4 cup reduced fat salad dressing
1/3 cup light or fat free sour cream
1 T. lemon juice
1 cup  red, seedless grapes, halved or quartered
1 cup chopped celery
salt and pepper
Salt and pepper your chicken after you shred it, then combine mayo, sour cream and lemon juice, and add to chicken, grapes and celery. Serve on 100% whole wheat bread, or with whole grain crackers.

Cucumber & Tomato Sandwich
Serves 1

6 slices of fresh cucumber
4 slices of fresh tomato
1 slice of reduced fat Swiss cheese
Finely chopped red onions
Squirt of mustard
3 dashes of Tabasco Sauce
Fresh ground pepper to taste
2 slices of whole grain bread

Layer vegetables and toppings on bread.
Quick, easy and healthy.

Herbed Pork Roast
Yield: 6-8 servings

¼ cup packed brown sugar
1 T. dried thyme
1 t. each garlic powder, fresh ground black pepper, dried rosemary and crushed sage
1 boneless pork loin roast (3-4 pounds)
¼ cup all purpose flour

Combine brown sugar, herbs, and seasonings; rub over entire roast. Place roast, fat side up, on a rack in a roasting pan.  Place in a 500 degree oven; immediately reduce heat to 325 degrees. Bake, uncovered, for 2 hours or until a meat thermometer reads 160 degrees.

Note: You can use a cooking bag (insert a meat thermometer), instead of using the roasting pan, if you desire…to make a very moist roast.  You can also adjust the amount of herbs to your taste.

Mandarin Orange Cake
1 box reduced fat Sweet Rewards yellow cake mix (or plain yellow cake mix)
1 - 11 oz can mandarin oranges and juice
1 small container egg beaters (2 egg equiv.)
Mix together with blender.
Pour into three round cake pans, greased/floured or spray with cooking spray and then flour.
Bake at 350 for 15 minutes.  Cool the layers.

1 large can crushed pineapple and juice
1 small box coconut cream or vanilla instant pudding (you can use sugar free and/or fat free to reduce calories in recipe)
1-9 oz. container cool whip light, or cool whip fat free
More Steps:
Beat pineapple and pudding together until thick. Cool, then fold in cool whip.
Garnish with drained mandarin oranges and a sprig of mint.
If you like more frosting than this  recipe calls for, add more pudding and cool whip.

Raspberry Dressing

1 Tbsp seedless raspberry jam
4 Tbsp red wine vinegar
1 tsp olive oil (can omit)
1 packet Splenda
2 grinds black pepper

Mix all ingredients (or shake up in a jar) and refrigerate.
Great for a fresh green salad. 


Murray-Calloway County Hospital
803 Poplar Street
Murray, KY  42071
(270) 762-1100

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