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Stay Well: Healthy Recipes

Choose Healthy. Choose Happy.

When you make good health choices, you’re making an investment not only in your well-being, but in your outlook on life. At Parkview, we are looking for every opportunity to support your healthy habits.

Try some new, healthy recipes and look for the next Parkview Mobile Nurses Grocery Store Tours so you can learn to eat healthier!

Healthy Recipes

Cod Tacos with Strawberry-Mango Salsa

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

Ingredients: 

1 pound boneless, skinless cod fillets

1 tablespoon fresh lime juice

1/2 teaspoon chili powder

1/4 teaspoon ground cumin

¼ teaspoon hot smoked paprika

¾ teaspoon salt, divided

½ teaspoon pepper, divided

1 tablespoon vegetable oil, divided

1 small onion, chopped

1 medium red bell pepper, cored, seeded and chopped

8 (5-inch) corn tortillas

Directions: 

Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, paprika, 1/2 teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.

Heat 1-1/2 teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining 1/4 teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.

Place remaining 1-1/2 teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.

While fish is cooking, wrap tortillas, two to a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.

To serve, arrange fish chunks on tortillas. Top each with a heaping tablespoon of onion and bell pepper; fold and serve. Pass salsa separately.

Makes 4 (two-taco) servings.

Spaghetti with Spiced Oyster Sauce

Oysters are high in protein, low in fat, and have high levels of selenium, a mineral which may reduce your risk of heart disease.

Ingredients:

Salt
4 ounces whole wheat spaghetti
2 tablespoons pine nuts
1 tablespoon olive oil
1 large shallot, chopped
1 celery stalk, trimmed and chopped
5 giant pimiento-stuffed olives, cut crosswise into 2 or 3 slices
2 anchovies, well-drained and chopped
1 cup grape or cherry tomatoes, halved
1/4 teaspoon paprika
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 (3.7- to 4-ounce) can smoked oysters, well drained
Grated rind of 1 lemon

Directions:

Bring a large pot of salted water to a full boil. Add spaghetti and cook until tender but firm at the center, about 10 minutes. While spaghetti is cooking, spread pine nuts in large dry skillet. Toast over medium-high heat for 1 to 2 minutes or until light golden brown, shaking skillet frequently. Immediately remove pine nuts and set aside. Heat oil in skillet. Add shallot and celery and cook over medium-high heat for 3 to 5 minutes or until shallot is tender. Stir in olives and anchovies. Mash anchovies to a paste. Stir in tomatoes, paprika, red pepper flakes and pepper. Cook for 1 minute over medium heat or until tomatoes are pulpy. Drain spaghetti well, reserving 2 tablespoons pasta cooking water. Stir spaghetti and water into tomato mixture. Cook over high heat for 1 minute to evaporate excess liquid. Stir in pine nuts, oysters and lemon rind. Toss gently but well. Season with salt to taste.

Guilt-Free Popovers

Using egg whites and fat-free milk make this favorite comfort food guilt-free.

Ingredients:

1 cup fat-free milk
1 cup all-purpose (plain) flour
1/4 teaspoon salt
4 egg whites

Directions: 

Preheat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.

In a large bowl, add the milk, flour, salt, and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.

Dietitians Tip: To make cheese popovers, add 1 tablespoon batter to the bottom of each cup. Top with 1 teaspoon Parmesan cheese and fill the cups 2/3 full with remaining batter. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.

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400 West 16th Street, Pueblo, CO 81003

719.584.4000