It probably wouldn’t surprise you to learn that taste is the top reason people choose one food instead of another. No matter how much we learn about making healthy choices, the food we keep coming back to is the food that tastes good.
Chef Andrew Barbuto, Bayhealth’s executive chef, has shared his top recipes for making healthy food that also tastes delicious.
Chef Andrew uses fresh herbs, spices, and colorful vegetables to add flavor to his dishes without fatty oils or sauces.
During March, to celebrate National Nutrition Month, the Bayhealth cafeteria will feature special heart healthy menus. Items on these menus will be low in calories, salt, and fat, but high in flavor and nutrition.
The cafeterias will also provide detailed labeling and information about food options. Please visit a cafeteria at Bayhealth Kent General and Milford Memorial to sample some of these options!
If you’re a fan of chicken parm, zesty shrimp salad, or hearty pasta dishes, try these versions. Let us know what you think!
2 Portobello mushrooms, stemmed and
1/2 cup balsamic vinegar
1 tablespoon brown sugar
1/4 teaspoon dried rosemary
1 teaspoon minced garlic
1/4 cup grated (1 ounce) provolone cheese
Preheat the broiler (or outdoor grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless (gill) side up.
In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
Broil (grill) the mushrooms, turning once, until they're tender, about 4 minutes on each side. Sprinkle grated cheese over each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately.
Nutritional analysis per serving; Serving size: 1 mushroom
Total carbohydrate 10 g; Dietary fiber 1 g; Sodium 138 mg; Saturated fat 2 g; Total fat 4 g; Cholesterol 10 mg; Protein 6 g; Monounsaturated fat 1 g; Calories 100
Heart Healthy Shrimp Salad
1 medium red onion, chopped
1/2 cup fresh lime juice, plus lime zest as garnish (grate your lime before slicing)
2 tablespoons capers
2 tablespoons Dijon mustard
1/2 teaspoon hot sauce
1 cup water
1/2 cup rice vinegar
3 whole cloves
1 bay leaf
1 pound uncooked shrimp, peeled and deveined
baby mixed greens
In a shallow baking dish, combine the onion, lime juice, capers, mustard and hot sauce. Set aside.
In a large saucepan, add the water, vinegar, cloves and bay leaf. Bring to a boil and add the shrimp. Cook for 1 minute, stirring constantly. Drain and transfer the shrimp to the shallow dish containing the onion mixture, making sure to discard the cloves and bay leaf. Stir to combine. Cover and refrigerate until well chilled, about 1 hour.
To serve, divide the shrimp mixture among individual small bowls place on top of baby mixed greens, and garnish each with lime zest. Serve cold.
Nutritional analysis per serving; Serving size: About 8 shrimp
Total carbohydrate 3 g; Dietary fiber 0 g; Sodium 200 mg; Saturated fat trace g; Total fat 1 g; Cholesterol 86 mg; Protein 12 g; Monounsaturated fat trace g; Calories 69
Whole Grain Pasta with Pan-roasted Asparagus
6 asparagus spears
2 teaspoons lemon juice
2 teaspoons olive oil
4 ounces dried whole-grain vermicelli or angel hair pasta
1 medium tomato, chopped
1 tablespoon minced garlic
2 tablespoons chopped fresh basil
4 tablespoons freshly grated Parmesan cheese
1/8 teaspoon ground black pepper, or to taste
Add 1 teaspoon of the olive oil to a skillet. Sauté asparagus over medium-high heat, until lightly browned and tender but still crisp. Remove from pan and allow to cool. Cut into 1-inch pieces.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Put the pasta into a large bowl. Drizzle the remaining 1 teaspoon olive oil over the pasta and toss gently. Add the tomato, garlic, basil, asparagus, and 2 tablespoons of the Parmesan cheese. Toss to mix evenly.
Divide the pasta between individual plates. Top each serving with 1 tablespoon Parmesan cheese and black pepper, as desired. Serve immediately.
Nutritional analysis per serving; Serving size: About 1 cup pasta with vegetable topping
Total carbohydrate 48 g; Dietary fiber 8 g; Sodium 158 mg; Saturated fat 2 g; Total fat 9 g; Cholesterol 9 mg; Protein 13 g; Monounsaturated fat 4 g; Calories 325
To learn more about how food choices impact your health, visit the Nutritional Services area on bayhealth.org.
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