Greater Joliet Area YMCA

GREATER JOLIET AREA YMCA

C.W. Avery, Central City, Galowich, Morris

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Eating Right with Morris Hospital and Healthcare Centers and the Morris Community YMCA: Fusilli with Pistachio Pesto

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Fusilli with Pistachio Pesto

Yields Four servings, Prep Time – 25 minutes 

Ingredients

  • 8 oz. uncooked fusilli pasta
  • 2 cups fresh basil leaves
  • 1/4 cup shelled, roasted pistachios
  • 1 1/2 tbsp. Extra virgin olive oil
  • 1/2 tsp. salt
  • 2 tsp. garlic cloves
  • 1/4 cup grated fresh Parmesan cheese
  • 1 cup grape tomatoes
  • Lemon wedges (optional)

 Directions

  1. Cook pasta according to the package directions, omitting salt and fat. Drain pasta through a sieve over a bowl, reserving 1/4 cup pasta water. Rinse pasta with cold water; drain.
  2. Combine basil, 3 tablespoons pistachios, oil, salt, and garlic in a food processor. Process until smooth, scraping sides. Transfer basil mixture to a large bowl; stir cheese and reserved 1/4 cup pasta water into basil mixture. Add pasta and tomatoes to basil mixture; toss gently to coat. Sprinkle with remaining 1 tablespoon pistachios. Serve with lemon wedges, if desired.

Nutrition Facts

339 calories; protein 8g; carbohydrates 47g; fiber 3g; total fat 11g; saturated fat 2g; sodium 331mg

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Eating Right with Morris Hospital and Healthcare Centers and the Morris Community YMCA: California Breakfast Wrap

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

California Breakfast Wrap

Yields Four servings, Prep Time – 25 minutes 

Ingredients

  • 4 large eggs
  • 2 large egg whites
  • salt
  • Pepper
  • 4 8-inch whole wheat tortillas
  • 4 tbsp. goat cheese
  • 3 1/2 oz. baby spinach
  • 1 tsp. canola oil
  • 1 medium tomato
  • 1 Hass avocado
  • 1 tbsp. chopped fresh dill leaves

 Directions

  1. In medium bowl, beat eggs, egg whites, and 1/8 teaspoon each salt and freshly ground black pepper.
  2. On microwave-safe plate, cover tortillas with damp paper towel. Microwave on high 30 seconds or until just warm and pliable.
  3. Spread 1 tablespoon goat cheese on each tortilla; top with spinach.
  4. In 12-inch nonstick skillet, heat oil on medium 1 minute. Add egg mixture. Cook 2 minutes or until almost set, stirring gently. Remove from heat; fold in tomato, avocado, and 1/4 teaspoon salt.
  5. Divide hot egg mixture among tortillas. Top with dill; fold in half.

Nutrition Facts

448 calories; protein 19g; carbohydrates 47g; fiber 7g; total fat 21g; saturated fat 6g; sodium 600mg

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Eating Right with Morris Hospital and Healthcare Centers and the Morris Community YMCA: Grilled Green Tomatoes

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Grilled Green Tomatoes

Yields 2 servings

Ingredients

  • 2 large sweet peppers, yellow
  • 3 green tomatoes
  • ¼ jalapeno
  • 1 tablespoon parsley, finely chopped
  • 1 tablespoon vegetable oil
  • Salt and pepper

 Directions

  1. Preheat grill pan on medium heat.
  2. Cut off tops of yellow peppers, quarter and add to grill pan. Cook until charred and softened. Remove from pan and set aside.
  3. Slice tomatoes ¼ inch thick.
  4. Brush one side of slices with oil and lay on grill pan, oiled side down. Cook for 6-8 minutes.
  5. Brush tops of tomatoes with remaining oil and flip.
  6. In a food processor add peppers, jalapeño and parsley. Blend until a sauce forms.
  7. Add salt and pepper to grilled tomatoes. Top with Spicy Yellow Pepper Sauce or serve on the side for dipping.

Nutrition Facts

162 calories; protein 4g; carbohydrates 21g; fiber 6g; total fat 8g; saturated fat 1g; sodium 862mg

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Eating Right with Morris Hospital and Healthcare Centers and the Morris Community YMCA: Chicken with Summer Vegetables

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Chicken with Summer Vegetables

Yields 4 servings

Ingredients

  • 4 boneless, skinless chicken breast halves, 6 to 8 oz. each
  • Salt and pepper
  • Salt and pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons vegetable oil
  • 1/2 cup low-sodium chicken broth
  • 1 medium zucchini, cut into 1/2-inch pieces
  • 1 yellow squash, cut into 1/2-inch pieces
  • 16 cherry tomatoes, halved
  • 1 teaspoon chopped fresh thyme

 Directions

  1. Place chicken breasts between 2 pieces of waxed paper and pound to an even 1/2-inch thickness with a meat mallet (or use a rolling pin). Trim any excess fat or ragged edges. Season both sides with salt and pepper.
  2. Melt butter with oil in a large skillet over medium-high heat. When foam subsides, cook chicken until browned and cooked through but still slightly springy to the touch, 3 to 4 minutes on each side. Transfer to a plate and cover loosely with foil.
  3. Pour off all but 1 Tbsp. fat from skillet. Add broth, increase heat to high and boil, stirring to pick up any browned bits on bottom of skillet, until slightly reduced, about 2 minutes. Add zucchini and squash; sprinkle with salt and pepper. Cook, stirring often, until softened, about 3 minutes. Stir in tomatoes and thyme. Cook just until tomatoes are warmed through, about 2 minutes. Season with additional salt and pepper, if desired.
  4. Using a sharp knife, cut chicken into thick slices on a diagonal. Serve warm with a spoonful of vegetables on the side.

Nutrition Facts

358 calories; fat 16 g; saturated fat 5 g; protein 48 g; carbohydrates 5 g; fiber 2 g; sodium 437 mg.

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Winter Greens with Roasted Pears and Pecorino

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Winter Green with Roasted Pears and Pecorino

Yields 6 servings

Ingredients

  • 1/2 cup pine nuts
  • 1 firm but ripe Bosc pear, halved and cored
  • 1 teaspoon olive oil
  • 1/4 teaspoon table salt
  • 4 handfuls mixed winter greens, tough stems removed and torn or cut into bite-size pieces
  • 1/2 cup coarsely grated pecorino cheese
  • 2 tablespoons champagne vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 large shallot, finely chopped
  • 1/4 cup nut oil such as walnut, almond, or pecan
  • Salt and ground pepper

 Directions

  1. Preheat the oven to 375°F.
  2. In a small, dry frying pan, toast the pine nuts over medium heat, stirring constantly, until fragrant and lightly browned, about 3 minutes. Remove from the heat and immediately pour onto a plate to cool; the nuts can burn quickly. Set aside.
  3. Cut each pear half into 6 thin wedges. In a bowl, toss the pear wedges with the olive oil and the table salt. Arrange the pears in a single layer in a baking pan or on a rimmed baking sheet and roast for 5 minutes. Remove from the oven and, using tongs, gently turn the pears. Return to the oven and roast until tender and slightly browned, 3–5 minutes longer. Let cool.
  4. In a shallow salad bowl, combine the greens, pine nuts, and cheese and toss to mix.
  5. In a small bowl, whisk together the vinegar, mustard, and shallot. Add the nut oil in a slow, steady stream, whisking constantly until a smooth, emulsified dressing forms. Season with sea salt and pepper.
  6. Pour the dressing over the salad and toss to coat thoroughly. Top with the roasted pear slices, season with a few grinds of pepper, and serve right away.

Nutrition Facts

179 calories; protein 7 g; carbohydrates 12; fiber 3 g; total fat 12 g; saturated fat 3 g; sodium 341 mg

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Overnight Beef Stew

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Apple Oatmeal

Yields 8 Servings     

Ingredients

  • 3 large celery stalks
  • 1 large onion
  • 1 bag peeled baby carrots
  • 2 tbsp. ground coriander
  • 1 tbsp. ground ginger
  • 1 tsp. salt
  • ¼ tsp. ground nutmeg
  • ¼ tsp. dried thyme
  • ¼ tsp. coarsely ground black pepper
  • 4 lb. boneless beef chuck for stew
  • 1 can stewed tomatoes
  • 3 tbsp. all-purpose flour

 Directions

  1. Mix celery, onion, and carrots in bottom of 5 1/2- to 6 1/2-quart slow-cooker pot. In large bowl, combine coriander, ginger, salt, nutmeg, thyme, and pepper; add beef and toss to coat well. Transfer beef mixture to pot with vegetables. Pour stewed tomatoes over beef. It’s not necessary to stir.
  2. Cover pot with lid and cook on low setting as manufacturer directs, 8 to 10 hours or until beef is fork-tender.
  3. When beef is tender and ready to serve, strain stew over 3-quart saucepan; return beef and vegetables to slow-cooker pot. Skim and discard fat from liquid in saucepan. Heat liquid in saucepan to boiling over high heat. Meanwhile, in cup, with fork, mix flour with 1/4 cup water until smooth. Gradually whisk flour mixture into liquid; heat to boiling. Boil 1 minute, until gravy thickens slightly, stirring occasionally. Pour gravy over beef and vegetables in pot.

Nutrition Facts

230 calories, fat 18g; saturated fat 3g, protein 34g, carbohydrates 8g, fiber 2g, sodium 368mg.

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