Healthy Monday Syracuse

Healthy Monday is a national initiative to help end chronic preventable diseases by offering weekly prompts and programs to support people and participating organizations in starting and sustaining healthy behaviors. Healthy Monday is a public health initiative founded in 2005 in association with the Johns Hopkins Bloomberg School of Public Health, Columbia Mailman School of Public Health, and Syracuse University Maxwell School of Citizenship and Public Affairs.

St. Joseph's Hospital Health Center is proud to be the first hospital in Central New York to partner with Healthy Monday for their Healthy Monday Syracuse Program, initiating Meatless Monday offerings in the hospital and promoting health and well-being to its patients, employees and community.

Furthering the partnership with Healthy Monday Syracuse, St. Joseph's Certified Executive Chef, Jeffery Mitchell, highlights a healthy and seasonal recipe each Monday during the 5:30 news on CNY Central's Channel 5. Below you will find the featured recipes.

Air Date	Recipe
Monday, January 7	Very-Veggie Vegetable Curry Stir Fry
Monday, December 31	Tofu Eggplant Lasagna
Monday, December 24	Stuffed Avocados
Monday, December 17	Chili Relleno
Monday, December 10	Escarole Stuffed Seared Trout
Monday, December 3	"Meat" Loaf
Monday, November 26	Chicken Riggies
Monday, November 19	Sweet Potato Apple Stew with "Turkey"
Monday, November 12	Root Vegetable Tar Tan
Monday, November 5	Orange Tomato Cous Cous with Chicken
Monday, October 29	Savory Pumpkin Pie Soup with Cinnamon, Honey Cream
Monday, October 22	Curried Carrot & Apple Soup
Seasonal Side Dish	Pumpkin Apple Mash
Seasonal Side Dish	Apple Cider Sauce

Very-Veggie Vegetable Curry Stir Fry View the video segment here! Yield: 25 servings Nutritional Information (per serving): 96 calories, 17 g carbohydrates, 3 g fat, 3 g protien Ingredients 2 oz. vegetable oil 2 lbs. onions, thinly sliced 4 cloves garlic, minced 8 oz. celery, cliced 2 lbs. potatoes, raw, peeled and cubed 2 lbs. green beans, blanced 1 bunch, green onions, sliced 2 oz. curry powder 1 tsp. ground cumin 2 tsps. ground coriander 1-1/2 pints vegetable stock 1/2 lb. tomato paste (low sodium) 1 C. "Papa Micieli’s All Purpose Original” tomato sauce (low sodium) Directions In a small steam-jacketed kettle, heat oil. Add onions and garlic and saute until brown. Add green onions, curry, cumin and corriander. Saute briefly. Add celery, potatoes, beans stock and tomato products and allow to simmer until veggies are tender. If the sauce is not thick enough, use a paste of arrowroot and cold water to thicken.

Tofu Eggplant Lasagna



View the video segment here!

Yield: 25 (three oz. servings)

Nutritional Information (per serving): 380 calories, 58g of carbohydrates, 8g fat, 19g protien

Ingredients

• Lasagna noodles (60)
• Eggplant peeled and sliced (6 lbs.)
• Dried oregano (2 oz.)
• Dried basil (2 oz.)
• Vegetable oil spray
• Bell peppers, diced (10 oz.)
• Onions, diced (10 oz.)
• Garlic, minced (5 cloves)
• Firm tofu, cubed (4 lbs.)
• Marinara sauce (2-1/2 pints)
• Canned mushrooms, drained and chopped (2 lbs.)
• Canned tomatoes, drained and diced (1-1/2 lbs.)
• Fresh basil, chopeed (4 oz.)
• Fresh parsley, chopped (3 oz.)

Directions

Cook lasagna noodles according to package instructions. Season eggplant slices with dried oregano and dried basil, cover, and cook in a 350 degree oven for 40 minutes, or until eggplant is soft.

Heat saute pan, spray with oil, and saute peppers, onions and garlic until tender. In a mixing bowl, toss tofu with marinara sauce.

Assemble lasagna by alternating layers of noodles, eggplant, tofu and mushrooms, ending with a noodle.

Top with diced tomatoes and herbs. Bake covered at 375 degrees for 45 minutes or until heated through. Serve warm.

 

Stuffed Avocados



View the video segment here!


Yield: 4 servings
Nutritional Information (per serving): 160 calories, 17g of carbohydrates, 11g fat and 3g protien

Ingredients

• 2 avocados, halved and pitted
• 2 plum tomatoes
• 1 lemon, juiced
• 1/2 green or red bell pepper, diced
• 1 cup corn kernels, cooked
• 1 celery stalk, diced
• 1 tsp. dried dill
• 1/4 tsp. salt
• 1/4 tsp. ground black pepper

Directions

Scoop out the avocado pulp, leaving the firm shells. In a mixing bowl, mix together the avocado pulp with the remaining ingredients. Divide the mixture equally into each avocado shell. Serve at room temperature. Pairs well with vegetable, cracker or tortilla chips.

Chili Relleno



View the video segment here!

Yield: 4 servings
Nutritional Information (per serving): 255 calories, 16g of carbohydrates, 9g fat and 20g of protein

Ingredients

• 2 4-ounce cans diced green chiles, drained and patted dry
• 3/4 cup frozen corn, thawed and patted dry
• 4 scallions, thinly sliced
• 1 cup shredded reduced-fat cheddar cheese
• 1 1/2 cups nonfat milk
• 6 large egg whites
• 4 large eggs
• 1/4 teaspoon salt

Directions

Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.

Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.

Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.

Escarole Stuffed Seared Trout



View video segment here!

Yield: 4 servings
Nutritional Information (per serving): 227 calories, 8g of carbohydrates, 13g of fat and 18g of protein

Ingredients 1 cup packed chopped escarole (blanced) 1 small shallot, thinly sliced 1/2 teaspoons fresh lemon juice, plus lemon wedges for serving Extra-virgin olive oil Salt and freshly ground pepper 2 whole 12-once trout, cleaned Cornmeal for sprinkling 2 tablespoons unsalted butter Directions In a bowl, toss the blanced escarole with the shallot, lemon juice and 1 teaspoon of olive oil; season with salt and pepper. Stuff the trout cavities with the escarole and close with skewers. Season the fish with salt and pepper and sprinkle with cornmeal. In a cast-iron skillet, heat 1/8 inch of oil. Add the trout and cook over moderate heat, turning once, until the skin is crisp and the fish is cooked within, 8 minutes. Transfer the trout to a plate. Wipe out the skillet. Melt the butter in the skillet. Add the trout; turn to coat. Remove from the heat and let stand in the pan for 5 minutes. Transfer the trout to plates; serve with lemon wedges.

"Meat" Loaf



View the video segment here!

Ingredients

• 1 lb. Protein Chef meat substitute
• 1 cup Panko bread crumbs
• 2 Tbs. minced garlic
• 1/2 cup mixed julienne peppers
• 1/2 cup grated carrots
• 1/2 cup fresh diced onion
• One egg
• Kosher salt, black pepper to taste
• 1 Tsb. Worchestire sauce
• 2 Tsb. fresh parsley  

Directions

Mix all ingredients together in a large bowl. Add mixture to loaf pan and bake in a 350 degree oven for 40 minutes.

Chicken Riggies



View the video segment here!

Ingredients

• 9 oz Tomato sauce – “Papa Micieli’s All Purpose Original”
• 1/2 cup skim milk
• 1/3 cup diced yellow onions
• 9 oz chicken
• 3 1/3 oz canned mushrooms
• 2 oz diced green peppers
• 1 tbsp olive oil, 100% pomace
• 1.88 lbs Rigatoni pasta, no sauce (whole wheat if available)
• 1 tbsp fresh minced basil
• 1 tbsp fresh minced parsley

Directions

Using a kettle, warm marinara. In a sauté pan, add oil and cook onions, peppers and basil. Add canned mushrooms and mix thoroughly. Add diced chicken and mix thoroughly. Add marinara sauce and milk and let cook for 15 minutes, bringing to simmer.

Pasta: Bring water to a boil, add pasta. Allow pasta to cook till pasta is al dente. Strain. Mix pasta with sauce and garnish with parsley.

Sweet Potato Apple Stew with "Turkey" View the video segment here! Yield: 4 Servings Nutritional Information (per serving): 322 calories, 52g carbohydrates, 8g fat, 11g protein Ingredients 1 Tbsp canola oil 1 medium onion, chopped 1 large carrot, 1/2” slices 1 rib celery, ½” slices 1 small rutabaga, peeled, ½” cubes 1 ½ cup chicken stock or vegetable stock 1 bay leaf  4 oz. Protien Chef Meat Alternative ("Turkey") 2 red delicious apples 2 sweet potato, ½” slice, cut into half moons ½ cup fresh or frozen cranberries ½ tsp. Thyme  Black pepper to taste Directions Preheat oven to 375 F. In small Dutch Oven heat oil over medium heat. Add onion, sauté till tender; add carrots, celery and rutabaga. Cover with lid and cook till semi tender approx.10 minutes. Stirring  to prevent carmelazation. Add broth and bay leaf bring to simmer. Add apples, sweet potatoes, "turkey," cranberries and thyme. Mix. Transfer to oven.  Cover and bake until vegetables are tender and "turkey" is heated above 160 F. Remove bay leaf, season with pepper if desired.

Root Vegetable Tar Tan



View the video segment here!

Yield 8 Servings
Nutritional Information (per serving): 151 calories, 28g carbohydrates, 4g fat, 3g protein

 Ingredients

• 2 large sweet potatoes, peeled
• 1 butternut squash neck squash, peeled (2 1/4 pounds per squash) from a large butternut
• 1 medium rutabaga (2 pounds) peeled and halved lengthwise
• Kosher salt and freshly ground pepper
• 1/2 cup(s) low-sodium chicken broth
• 1/4 cup(s) heavy cream
• 3/4 cup(s) panko, Japanese bread crumbs
• 1 1/2 tablespoon(s) extra-virgin olive oil

Directions

Preheat the oven to 375°. Using a mandoline, slice the potatoes and squash lengthwise 1/8 inch thick. Slice the rutabaga crosswise 1/8 inch thick.

Spray an 8-by-12-inch glass baking dish with cooking spray. Arrange half of the potatoes in the dish, overlapping them slightly; season with salt and pepper. Top with half of the rutabaga and the squash, seasoning each layer. Repeat the layering. Pour the broth over and around the vegetables.

Cover tightly with foil and bake for 1 hour, until the vegetables are almost tender when pierced. Remove the foil and pour the cream over the gratin. Bake for about 30 minutes longer, until the liquid has thickened.

Preheat the broiler. Mix the panko with the oil and season with salt and pepper; sprinkle over the gratin. Broil 3 inches from the heat for 2 minutes, until golden, rotating for even browning. Let the gratin stand for 10 minutes, then serve.

Orange Tomato Cous Cous with Chicken



View the video segment here!


Yield 6 Servings
Nutritional Information (per serving): 479calories, 30g carbohydrates, 12g fat, 60g protein

Ingredients

• 6 boneless, skinless chicken breast (about 1 1/2 pounds), trimmed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/4 teaspoons ground cinnamon, divided
• 1 1/4 teaspoons ground cumin, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 medium onion, thinly sliced
• 1 14-ounce can diced tomatoes, with juice
• 1 15-ounce can chickpeas, rinsed
• 1 cup reduced-sodium chicken broth
• 4 tablespoons chopped fresh cilantro, divided
• 1 orange, scrubbed, halved and cut into 1/4-inch slices
• 1 cup whole-wheat cous cous

Directions

Pat chicken breasts dry with a paper towel. Season with salt, pepper, 1/4 teaspoon cinnamon and 1/4 teaspoon cumin.

Heat one tablespoon oil in a Dutch oven over medium heat. Add chicken and cook until browned, three to four minutes per side. Transfer to a plate and set aside.

Add the remaining one tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about two minutes. Add the remaining one teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth, two tablespoons cilantro and orange slices; bring to a simmer, stirring with a wooden spoon to
scrape up any browned bits.

Return the chicken and any collected juice to the pan; cover and cook over medium-low heat until the chicken is cooked through, five to 10 minutes. Transfer the
chicken to a clean plate.

Bring the cooking liquid back to a boil; stir in cous cous and place the chicken on top of the mixture. Remove from heat, cover and let stand for five minutes before serving. Garnish with the
remaining cilantro.

Savory Pumpkin Pie Soup with Cinnamon, Honey Cream



View the video segment here!

Yield: 8 Servings Nutritional Information (per serving): 314 calories, 47g carbohydrates, 10g fat, 11g protein  +( 66calories, 4g of carbohydrates, 5 g fat from the optional cream topping) Ingredients 3 pounds Pumpkin, large diced 8 ounce Onion, diced 4 ounce celery, diced 4 ounce leaks, diced 2 tbsp chopped garlic 1/4 cup oil, canola 1 gallon water 1/2 tsp nutmeg, ground 1 sachet (removable spice bag); 1/2 tbsp cloves 1 cinnamon stick 2 each allspice berries 5 each black peppercorns 1 ounce ginger, fresh, chopped Directions Sweat onions, garlic, celery, leaks in sauce pot with oil until onions are translucent. Add pumpkin, water, sachet, and simmer until pumpkins are tender. Remove sachet and strain solid, reserving the liquids. Puree the solids with enough liquid to achieve the desired consistency. Season soup with nutmeg, salt, and garnish. Garnish (Optional) 1/2 cup heavy cream 1/9 cinnamon, ground 2 tbsp honey, clover Mix together well. Using spoon, place in center of each bowl a top of the hot soup.

Curried Carrot & Apple Soup



View the video segment here!

Yield: 8 servings
Nutritional Information (per serving): 98calories, 12 g carbohydrates, 4g fat, 1g protein

Ingredients

• 2 Tbsp olive oil
• 1 large  onion, diced (2 cups)
• 1 stalk celery, diced
• 1 Tbsp curry powder
• 5 large carrots, diced
• 3 McIntosh apples, chopped, skin on
• 4 cups chicken broth, low sodium
• 1 bay leaf
• Pepper to taste
• 1 Tbsp fresh parsley, dill or basil for garnish

 Directions

Heat oil in sauce pan over medium heat. Sweat onion, celery and carrots until soft – 8 to 10 minutes.

Stir in curry, allow to sweat extracting oils. Add apples and bay leaf. Stir. Add broth and bring to simmer allowing ingredients to cook until tender  – approx. 20 minutes.

Remove from heat. Remove bay leaf. Using food processor, puree solids adding liquid to emulsify. Pour the puree back into the soup pot. Adjust seasoning. Serve hot and garnish.

Seasonal Side Dishes

Pumpkin Apple Mash

Yield: 8 servings
Nutritional Information (per serving): 94calories, 12g carbohydrates, 4g fat, 1g protein

Ingredients

• 2 Tbsp olive oil
• 1 small onion, diced
• 1 cup chicken broth, low sodium
• 1 Tbsp brown sugar
• 3 sprigs fresh thyme
• To taste – black pepper
• 2 ½ pounds pumpkin
• 3 McIntosh apples

Directions

Heat oil in sauce pan. Add onions and cook until tender and translucent.

Add broth, sugar, thyme, pepper and pumpkin and stir. Allow to cook until pumpkin is tender. 

Stir in apples and cook until tender and soft.

Mash the mixture together until desired consistency is reached.

Adjust seasoning and serve hot. 

Apple Cider Sauce

Yield: 8 servings
Nutritional Information (per serving): 50calories, 9g carbohydrates, 1 g of fat

Ingredients

• 2 cups apple cider
• 2 tsp cornstarch
• 4 Tbsp cold water
• 1 Tbsp butter, unsalted

Directions

Boil cider in small heavy sauce pan over high heat until reduced by 1 cup or one half liquid.

Using ladle, remove impurities that float on top.

Mix cornstarch and water together. Add to cider and stir while simmering, until mixture is slightly thickened.

Remove from heat and swirl in butter.

Serve warm or chilled.

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