Jefferson University Hospitals

Visit http://cooking.jeffersonhospital.org

Are you looking for lighter, healthier and more economical recipes for Spring gatherings? Look no further than your local supermarket, which has everything you need to create easy, low fat, delicious meals for much less than you would pay a professional caterer.

Wild Berry Salad with Chocolate Balsamic Dressing
This month’s video recipe features Wild Berry Salad with Chocolate Balsamic Dressing. Health eCooking Chef Gary Fick shows you how to create a gourmet salad with fresh berries. The chocolate balsamic dressing drizzled atop the berries and greens create a sweet-tart combination. Triple the recipe and serve it as a light and healthy entrée or, serve it with a slice of low fat Asparagus Frittata.  The short web video shows you how easy it is to make this brunch recipe.

This month's menu features Rosemary Chicken Dijon, Lemon Quinoa Salad, Spinach Walnut Bean Salad, Simple Crepes and even Healthy Deviled Eggs which are cholesterol-free. These deviled eggs use avocado instead of mayonnaise to create a creamy texture. Whether you’re hosting a modern baby shower brunch or a traditional bridal tea, these recipes will make the most of your April shower luncheon.

Watch the Health eCooking Show chef make Wild Berry Salad, Asparagus Fritatta and a dozen other recipes at cooking.jeffersonhospital.org.

Wild Berry Salad with Chocolate Balsamic Dressing
This recipe is Diabetes Friendly. This recipe is Heart Healthy. 
Yield: 1 serving

3 strawberries
4 blackberries
4 raspberries
10 blueberries
5 mandarin orange segments
1 tsp sliced almonds
5 leaves fresh basil
1 cup mesclun greens

Combine all ingredients evenly on the mesclun greens and top with almonds.  Drizzle chocolate balsamic dressing over salad.

Chocolate Balsamic Dressing
Yield: 6 servings (about 2 Tbsp per serving)

3 Tbsp balsamic vinegar
1 Tbsp chocolate syrup
4 oz canola oil
1 tsp minced shallots
pinch of salt

Mix all ingredients together well.

Nutrition Facts (per serving): Calories: 246; Fat; 20g; Saturated Fat: 1g; Cholesterol: 0;
Sodium: 56mg; Carbohydrates: 18g; Fiber: 5g; Protein: 2g

Asparagus Frittata
This recipe is Diabetes Friendly. This recipe is Heart Healthy.
Yield: 8 servings

1 1/2 lb asparagus trimmed

2-1/2 cups nonfat cottage cheese

2 oz part-skim Mozzarella cheese

1 green onion, coarsely chopped

1/2 cup parsley

1 egg

3 egg whites

1 tsp Dijon mustard

1-1/2 tsp grated Parmesan cheese

Coat 10-inch quiche pan with nonstick cooking spray. Steam asparagus until tender, about 5 minutes. Cool. Reserve tips; chop remainder. Puree cottage cheese, Mozzarella cheese, green onion, parsley, egg, egg whites and mustard in a food processor. Fold in chopped asparagus.

Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake in preheated 350-degree oven for 35 minutes or until set.

Nutrition facts (per serving): Calories: 94; Total Fat: 2g; Cholesterol: 34mg; Sodium: 88mg; Carbohydrates: 5g; Fiber: 2g; Sugars: 3g; Protein: 14g

Healthcare publisher Baldwin Publishing (www.BaldwinPublishing.com) produces The Health eCooking™ Show for Thomas Jefferson University Hospitals.  Go to http://cooking.jeffersonhospital.org to watch the Health eCooking Show.

Recipe Copyright © 2009 Baldwin Publishing. Permission to reprint recipe is hereby granted; all other rights reserved. Health eCooking™ is a designated trademark of Baldwin Publishing.