For Patients and Visitors
Memorial’s Heart-Healthy Recipe of the Month
Memorial’s Café provides a healthy and delicious menu seven days a week. Dining guests may enjoy Chepulah Pulusu as an example of the Café’s tasteful cuisine.
Aussie Chicken
4 peices of 6 oz. Chicken (no skin)
4 slices Bacon
2 1/4 tsp prepared Mustard
3/4 Tbsp Honey
1 Tbsp light corn syrup
1 Tbsp low-fat Mayonaise
3/4 tsp dried onion flakes
1 cup fresh Mushrooms
8 oz. low-fat shredded Colby Cheese
3 Tbsp chopped Fresh Parsley
Directions
Cook bacon. In medium bowl combine: mustard, honey, corn syrup, and dried onion flakes. Remove half the sauce, cover and refrigerate.
Place chicken breast in long sheet pans and poach.
After chicken has cooked, apply the sauce on each breast and cover with mushrooms and bacon. Sprinkle each breast with cheese and melt.
Garnish with fresh parsley.
Nutrition Facts:
Makes 4 servings: 1 serving: 247 cals.
6 g. fat
36 g. protient
10 g. carbs
Vegetarian Lasagna
1 cup Mushroom
1 cup Carrots
1 cup chopped Onions
½ cup Celery
½ cup chopped green peppers
6 Tbsp nonfat Cottage Cheese
4 each long lasagna noodles
5 oz. diced Tomatoes
2 tsp Garlic Powder
1 tsp Thyme
Pinch of Oregano
Pinch of Basil
4 Tbsp Margarine
6 Tbsp Parmesan Cheese
Directions
Melt margarine in kettle. Add garlic and vegetables. Sauté for 5 minutes. Add diced tomato and tomato puree. Add spices.
Cook noodles for lasagna.
Mix cottage cheese and parmesan cheese together
Pour small amount of tomato juice on bottom of long 2” pan. Lay down layer of noodles. Follow with ½ “ layer of vegetable sauce. Continue noodle, cheese, and vegetable sauce rotation again.
Cover with aluminum foil and bake for 1 hour at 350 degrees.
Nutrition Facts:
Makes 8 servings: 1 serving: 160 cals.
7 g. fat
6 g. protient
2 g. fiber
Apple Crisp
3.5 cup frozen Apples
11 Tbsp. Brown Sugar
4 tsp. Lemon Juice
7 cup Oatmeal, cooked (with water)
3 Tbsp. margarine, soft
2 tsp. ground cinnamon
Directions
Mix lemon juice and brown sugar in apples. Put apples into pan.
Crumble by hand margarine into brown sugar, oats and cinnamon until margarine is evenly distributed and mixture is moist and crumbly.
Bake apples at 350 until tender for 30 minutes or until golden.
Nutrition Facts:
Makes 8 servings: 1 serving: 250 cals.
7 g. fat
6 g. protient
5 g. fiber
Chepulah Pulusu (Fish Curry Andhra style)
1 pacific cod (4-5 pieces)
¼ cup olive oil
½ clove of garlic (walnut-sized)
2 whole cloves
3 tsp. coriander seed powder
1 cardamom
2 tbsp. tamarind extract
¾ tsp. red chili powder
¼ tsp. turmeric
6 curry leaves
1 medium onion
coriander leaves to garnish
pinch of salt
Directions
Make into a paste: ginger, garlic, cardamom, cloves, coriander seed powder, & onion. Mix above with fish pieces, salt, chili powder, turmeric and keep aside.
Heat oil in a skillet on medium heat, add curry leaves & coriander leaves; fry for two minutes. Then add fish pieces and fry for 5 minutes. (Do not sir often as the fish can get mushy.) Then add tamarind paste mixed in two cups of water. Let it come to a boil, turn heat to low and cook for 15 minutes.
Serve hot. Goes well with white rice.
Nutrition Facts:
Makes 5 servings: 1 serving: 205 cals
17 g. protein
7 g. carbohydrate
2 g. fiber
11 g. fat
1 g. saturated fat
8 g. monounsaturated fat
1 g. polyunsaturated fat
Shrimp Veracruz
1 Tbsp. olive oil
1 lb. uncooked peeled deveined medium shrimp, tails removed (if desired)
¼ cup sliced green onions (4 medium)
1 can 4.5 oz. diced green chiles
1 tsp. grated orange peel
1 tsp. chopped fresh thyme leaves or ½ tsp. dried thyme leaves
1 can 14.5 oz. low-salt diced tomatoes, undrained
¼ cup sliced medium green or yellow bell pepper
Directions
In 12-inch skillet, heat oil over medium-high heat. Cook shrimp, green onions, chiles, orange peel, peppers and thyme in oil 1 minute, stirring frequently.
Stir in tomatoes. Heat to boiling. Reduce heat; simmer uncovered for 5 minutes or until shrimp are pink and firm and sauce is slightly thickened, stirring occasionally.
Nutritional information
Makes 4 servings: 1 serving: 140 cals
4.5 g. fat
.5 g. saturated fat
160 mg. cholesterol
320 mg. sodium
1 g. fiber
6 g. carbohydrate
18 g. protein
