Healthy Cooking Video Series

Recipe Handouts Healthy Cooking Video Series: Recipe Handouts

Brought to you by the Nutrition Department and Health Education Department

Table of Contents

Key Takeaways

Mediterranean Bean Salad Recipe

Bean Salad 3 Ways

Veggie Lover’s Egg Bites Recipe

Egg Bites 3 Ways

California Tofu Scramble Recipe

Tofu Scramble 3 Ways

Sheet Pan Baked Fajita Bowl Recipe

Sheet Pan Dinner 3 Ways

Shrimp Stir Fry Recipe

Stir Fry 3 Ways

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SS-916 (12/23)

Sutter Healthy Cooking Video Series

Key Takeaways

Our Guiding Nutrition Principles for Optimal Health and Disease Risk Reduction The recipes and techniques included in the Sutter Healthy Cooking Video Series adhere to the following guiding nutrition principles: 1. Put Your Best Plants Forward & Eat the Rainbow In a day, be sure to include the rainbow of fruits and vegetables and cover at least 75% of your plate with an assortment of vegetables, fruit, nuts, seeds, legumes and whole grains. 2. Use Loads of Herbs and Spices for a Big Flavor Hit Limit your salt to a tiny sprinkle. 3. Choose Slow & Steady Carbs that are Full of Fiber We all need carbs, but the best carbs will be whole, intact, unprocessed plants. These contain dietary fiber making it take longer to digest, minimizing our glucose spike, and feeding our gut microbiome. 4. Suppress the Sugar Reduce not only refined grains (that turn to sugar quickly), but refined sugar that spikes our blood sugar quickly and easily triggers an inflammatory response. 5. Pack Away Powerful Protein As we age, we seem to eat less protein but need more. Choose excellent sources of plant and animal proteins to heal, maintain our muscles, and manage our metabolism. 6. Focus on Heart-Friendly Fats Ditch the solid fats that may contribute to inflammation and clog our arteries, focus on fresh pressed liquid oils that taste great and are good for our heart.

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Bean Salad

Developed by Reetu Nigam, RDN, MPH, CLE, CSR and Valerie Spier, MPH, RDN, CDCES

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Mediterranean Bean Salad Makes 4-5 main course or 10 side dish servings

Developed by Reetu Nigam, RDN, MPH, CLE, CSR and Valerie Spier, MPH, RDN, CDCES

Ingredients Nuts/Seeds

¼ cup lightly toasted pine nuts

Dressing

1 lemon, juiced 1 Tbsp red wine vinegar or Champagne vinegar 1 tsp smoked paprika ½ tsp dried oregano ½ tsp dried basil ½ tsp garlic powder ⅛ tsp ground black pepper or red pepper flakes to taste ¼ cup extra virgin olive oil or grapeseed oil 2 (15 oz) cans of cannellini beans, drained 1 large or 2 medium bell peppers, diced 1 medium red onion, chopped finely 2 stalks celery, diced 1 (2.25 oz) can sliced black olives or ½ cup Kalamata olives, drained

Nutrition Facts Servings per recipe: 10 Serving size: approx. 2/3 cup (153g)

Amount per serving Calories

180 % Daily Value*

Total Fat 11g

14%

Saturated Fat 1g

Trans Fat 0g Cholesterol 0mg Sodium 230mg

Beans

10%

Total Carbohydrate 15g

Veggies

14%

Dietary Fiber 4g

Total Sugars 1g Includes 0g Added Sugars

Protein 5g Vitamin D 0mcg Calcium 39mg

0% 4%

Iron 2mg

10%

Potassium 281mg 6% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Fresh Herb

½ bunch of flat leaf parsley or 2 Tbsp fresh dill, chopped finely

Instructions 1. Toast nuts in heavy frying pan over very low heat, stirring every few minutes to prevent burning. When lightly browned and fragrant, remove from pan. 2. Prepare the dressing. In a large bowl, add lemon juice, vinegar, dried and fresh herbs, salt and pepper. Slowly drizzle in the oil while whisking continuously until the mixture is combined and blended well.

3. Add the beans, vegetables, and fresh herbs to the dressing. 4. Gently fold all ingredients to mix the salad and coat with dressing.

5. Marinate for several hours or overnight allowing the beans to infuse with flavors. 6. Before serving, gently mix the bean salad and garnish with the toasted nuts/seeds. 7. The salad stores well for 3-5 days in the refrigerator and can be left at room temperature for potlucks or picnics.

For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition

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Bean Salad 3 Ways Makes 4-5 main course or 10 side dish servings

Developed by Reetu Nigam, RDN, MPH, CLE, CSR and Valerie Spier, MPH, RDN, CDCES Ingredients Mediterranean Southwest

Asian Indian

Nuts/Seeds

¼ cup lightly toasted pine nuts

¼ cup lightly toasted hulled pepitas (green pumpkin seeds) 2 limes, juiced or 2 Tbsp apple cider vinegar ½ tsp garlic salt ⅛ tsp ground black pepper 1 Tbsp Mexican spice blend ¼ cup peanut oil 2 (15 oz) cans of black beans, drained 1 package frozen and thawed corn 1 cup chopped jicama 1 pint cherry tomatoes, halved ½ bunch fresh cilantro, chopped finely

¼ cup lightly toasted slivered or chopped almonds or pistachios 3 Tbsp balsamic vinegar ½ tsp garlic powder ⅛ tsp ground black pepper 1 Tbsp garam masala ¼ cup extra virgin olive oil

Dressing

Beans

2 (15 oz) cans of garbanzo beans, drained 1 large English cucumber (peeled) or 2-3 small Persian cucumbers (unpeeled), diced 1 bunch radish, sliced 1 orange bell pepper, chopped

Veggies

Fresh Herb

½ bunch of cilantro, chopped, finely

½ bunch of scallions, sliced

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Bean Salad 3 Ways Makes 4-5 main course or 10 side dish servings

Developed by Reetu Nigam, RDN, MPH, CLE, CSR and Valerie Spier, MPH, RDN, CDCES

Instructions 1. Toast nuts or seeds in heavy frying pan over very low heat, stirring every few minutes to prevent burning. When lightly browned and fragrant, remove from pan. 2. Prepare the dressing. In a large bowl, combine the citrus, vinegar, and seasonings. Slowly drizzle in the oil while whisking continuously until the mixture is combined and blended well. 3. Add the beans, vegetables and fresh herbs to the dressing. 4. Gently fold all ingredients to mix the salad and coat with dressing. 5. Marinate for several hours or overnight allowing the beans to infuse with flavors. 6. Before serving, gently mix the bean salad and garnish with the toasted nuts/seeds. 7. The salad stores well for 3-5 days in the refrigerator and can be left at room temperature for potlucks or picnics.

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Egg Bites

Developed by Smitha Poulo, RDN, CDCES

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Veggie Lovers Egg Bites Makes 12 servings

Developed by Smitha Poulo, RDN, CDCES

Ingredients Oil Vegetables

1 Tbsp olive oil

½ cup finely chopped mushroom 2 cups chopped spinach ½ cup chopped red bell pepper ¼ cup chopped fresh basil 8 eggs ½ cup low fat cottage cheese salt to taste ½ tsp ground black or white pepper

Nutrition Facts Servings per recipe: 12 Serving size:

Protein

1 each (59g)

Amount per serving Calories

60 % Daily Value*

Seasoning

Total Fat 3.5g

4% 5%

Saturated Fat 1g Trans Fat 0g Cholesterol 125mg

1 tsp onion powder 1 tsp garlic powder 1 tsp herb blend

42% 12%

Sodium 270mg

Total Carbohydrate 2g

1% 0%

Dietary Fiber 0g

For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition 6. Pour the egg mixture into each of the wells, filling about ¾ full. 7. Stir each well with a spoon for even distribution of ingredients. 8. Bake for 20-25 minutes or until egg bites puff up and tops no longer looks wet. 9. Remove from oven and slightly cool. Run a butter knife around the edge of each egg bite to carefully remove from the muffin tin. 10. Serve immediately or allow to fully cool then store in airtight containers in the refrigerator for up to 5 days or the freezer up to 2 months. 11. Discard the water from the water bath. Total Sugars 1g Includes 0g Added Sugars Instructions 1. Place a baking dish on the bottom rack in the oven and fill the dish with water until ¾ full. This is to add moisture to the oven while the egg bites cook. Preheat oven to 325°F. 2. In a large nonstick skillet, over medium heat, heat olive oil. Add the vegetables and sauté for 2-3 minutes or until slightly soft. Set aside in a bowl. 3. Place the protein (eggs and cottage cheese) and seasonings in a blender. Puree until smooth. 4. In a 12-cup muffin tin brush the wells with olive oil or spray with nonstick cooking spray. 5. Put a heaping tablespoon of vegetable mixture into each cup; the mixture should be distributed evenly among the wells. 0% Protein 6g Vitamin D 1mcg Calcium 41mg 6% 4% 6% Iron 1mg Potassium 123mg 2% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Developed by Smitha Poulo, RDN, CDCES Ingredients Veggie Lovers Egg Bites Egg Bites 3 Ways Makes 12 servings

Tomato and Feta Egg Bites 1 Tbsp olive oil

Pepper Jack and Salsa Egg Bites

Oil

1 Tbsp olive oil

Vegetables

½ cup finely chopped mushroom 2 cup chopped spinach ½ cup chopped red bell pepper ¼ cup chopped fresh basil 8 eggs ½ cup low fat cottage cheese

Protein

8 eggs ½ cup low fat cottage cheese 1 cup crumbled Feta cheese

8 eggs ½ cup low fat cottage cheese

Cheese

1 cup shredded Pepper Jack cheese salt to taste ½ tsp ground black or white pepper 2 Tbsp chopped cilantro

Seasoning

salt to taste ½ tsp ground black or white pepper

salt to taste ½ tsp ground black or white pepper 2 Tbsp fresh oregano

1 tsp onion powder 1 tsp garlic powder 1 tsp herb blend

– page 10 – 7. Stir each well with a spoon for even distribution of ingredients. Top with cheese. 8. Bake for 20-25 minutes or until egg bites puff up and tops no longer looks wet. 9. Remove from oven and slightly cool. Run a butter knife around the edge of each egg bite to carefully remove from the muffin tin. 10. Serve immediately or allow to fully cool then store in airtight containers in the refrigerator for up to 5 days or the freezer up to 2 months. 11. Discard the water from the water bath. Instructions 1. Place a baking dish on the bottom rack in the oven and fill the dish with water until ¾ full. This is to add moisture to the oven while the egg bites cook. Preheat oven to 325°F. 2. In a large nonstick skillet, over medium heat, heat olive oil. Add the vegetables and sauté for 2-3 minutes or until slightly soft. Set aside in a bowl. 3. Place the protein (eggs and cottage cheese) and seasonings in a blender. Puree until smooth. 4. In a 12-cup muffin tin brush the wells with olive oil or spray with nonstick cooking spray. 5. Put a heaping tablespoon of vegetable mixture into each cup; the mixture should be distributed evenly among the wells. 6. Pour the egg mixture into each of the muffin cups, filling about ¾ full.

Tofu Scramble

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP

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California Tofu Scramble Makes 4 servings

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP

Ingredients Protein

1 lb tofu, firm or extra firm, drained and crumbled

Seasoning

1 tsp turmeric 1 Tbsp nutritional yeast salt & pepper

Nutrition Facts Servings per recipe: 4 Serving size: approx. 1 ½ cup (233g)

Oil

1-2 Tbsp extra virgin olive oil

Amount per serving Calories

240 % Daily Value*

Vegetables

½ yellow bell pepper, diced ½ cup sliced mushrooms ½ cup cherry tomatoes, halved

Total Fat 18g

23% 13%

Saturated Fat 2.5g

Trans Fat 0g Cholesterol 0mg Sodium 45mg

0% 2% 3%

Liquids

2 Tbsp unsweetened nondairy milk or vegetable broth

Total Carbohydrate 9g

18%

Dietary Fiber 5g

Greens

2 cups kale, chopped

Total Sugars 2g Includes 0g Added Sugars

Protein 14g Vitamin D 0mcg Calcium 245mg

Garnish

¼ cup broccoli or alfalfa sprouts or ¼ cup chopped scallions 1 small avocado, sliced

20% 15%

Iron 3mg

Potassium 411mg 8% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Instructions 1. Drain tofu and crumble into a kitchen towel. Twist to remove moisture. Empty into a bowl. Add seasonings, mix well and let rest to absorb flavors. 2. In a large nonstick skillet, over medium heat, heat a drizzle of olive oil and sauté onions until translucent. Add the rest of the vegetables. Cook until warm or slightly golden, whichever way you enjoy your vegetables. Set aside in a bowl. 3. Return pan to heat and add remaining drizzle of olive oil. Add seasoned tofu to pan and cook for about 5 minutes until warm and fluid has evaporated. Add in the vegetable mix. Heat well for about 2-3 minutes. Add liquid and greens then cook covered for another 2-5 minutes until warmed and wilted. 4. Divide evenly onto 4 plates and garnish. For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition

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Tofu Scramble 3 Ways Makes 4 servings Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP Ingredients California Tofu Scramble

Greek Tofu Scramble

Basic Tofu Scramble

Protein

1 lb tofu, firm or extra firm, drained and crumbled 1 tsp turmeric 1 Tbsp nutritional yeast salt & pepper

1 lb tofu, firm or extra firm, drained and crumbled 1 tsp turmeric 1 Tbsp nutritional yeast 2 tsp dried oregano salt & pepper

1 lb tofu, firm or extra firm, drained and crumbled 1 tsp turmeric 2 Tbsp nutritional yeast ¼ tsp garlic powder salt & pepper

Seasoning

Oil

1-2 Tbsp extra virgin olive oil

Vegetables

½ yellow bell pepper, diced ½ cup sliced mushrooms ½ cup cherry tomatoes, halved

½ red bell pepper, diced ¼ red onion, chopped ½ cup marinated artichoke hearts, drained and quartered ¼ cup Kalamata olives

Liquid

2 Tbsp unsweetened nondairy milk or vegetable broth

Greens Garnish

2 cups kale, chopped

4 cups spinach, chopped

¼ cup broccoli or alfalfa sprouts or ¼ cup chopped scallions 1 small avocado, sliced

¼ cup fresh basil leaves, chopped

2 Tbsp chives 1 tomato, sliced

Instructions 1. Drain tofu and crumble into a kitchen towel. Twist to remove moisture. Empty into a bowl. Add seasonings, mix well and let rest to absorb flavors. 2. In a large nonstick skillet, over medium heat, heat a drizzle of olive oil and sauté the vegetables. Cook until warm or slightly golden, whichever way you enjoy your vegetables. Set aside in a bowl. 3. Return pan to heat and add remaining drizzle of olive oil. Add seasoned tofu to pan and cook for about 5 minutes until warm and fluid has evaporated. Add in the vegetable mix. Heat well for about 2-3 minutes. Add liquid and greens then cook covered for another 2-5 minutes until warmed and wilted. 4. D ivide evenly onto 4 plates and garnish.

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Sheet Pan Dinner

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP

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Sheet Pan Baked Fajita Bowl Makes 4 servings

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP

Ingredients Seasoning Blend

2 Tbsp extra-virgin olive oil, divided 2 tsp chili powder

2 tsp ground cumin 1 tsp dried oregano ½ tsp garlic powder ½ tsp smoked paprika ¼ tsp ground pepper

Nutrition Facts Servings per recipe: 4 Serving size:

(447g)

Protein

1 lb boneless skinless chicken breasts, thighs or flank steak

Amount per serving Calories

390 % Daily Value*

Starch

1 (15 ounce) can black beans, rinsed

Total Fat 13g

17% 13%

Saturated Fat 2.5g

Vegetables

1 medium yellow onion, sliced 1 medium red bell pepper, sliced 1 medium green bell pepper, sliced 3 cups thinly sliced red cabbage (about 1 lb) ¼-½ cup salsa ¼-½ cup guacamole or ½ avocado, sliced 2 green onions, sliced

Trans Fat 0g Cholesterol 65mg Sodium 430mg

22% 19% 14% 50%

Total Carbohydrate 39g

Dietary Fiber 14g

Total Sugars 10g Includes 0g Added Sugars

Garnish

Protein 33g Vitamin D 0mcg Calcium 138mg

10% 30%

Iron 5mg

¼ cup plain Greek yogurt mixed with 1 Tbsp lime juice and ½ tsp cumin

Potassium 1098mg 25% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Instructions 1. Preheat the oven to 400°F. Line a sheet pan with parchment paper or tin foil for easy clean up. 2. Combine seasonings in a small bowl and add 1 Tbsp. oil to form a paste. 3. Season protein with salt and pepper. Rub both sides with half the seasoning blend. 4. Toss starch and vegetables with remaining olive oil. Season with salt, pepper and remaining seasoning blend. 5. Distribute the ingredients on 2 sheet pans. Roast about 30 minutes or until done. 6. Divide evenly onto 4 plates and garnish.

For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition

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Sheet Pan Dinner 3 Ways Makes 4 servings

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP Ingredients Baked Fajita Bowl

Moroccan Chicken

Chili Lime Salmon, potatoes, peppers & zucchini 2 Tbsp extra-virgin olive oil, divided 2 tsp chili powder

Seasoning Blend

2 Tbsp extra-virgin olive oil, divided 2 tsp chili powder

2 Tbsp extra-virgin olive oil, divided 1 tsp cumin 1 tsp coriander ½ tsp paprika ½ tsp cardamom ½ tsp fennel ¼ tsp cinnamon ¼ tsp turmeric ¼ tsp red pepper flakes 1 lb boneless skinless chicken breasts, thighs, or tenders 1 (15 ounce) can garbanzo beans, rinsed 1 medium onion, sliced 2 large carrots, large chunk 3 cups green beans, trimmed and cut if desired

2 tsp ground cumin 1 tsp dried oregano ½ tsp garlic powder ½ tsp smoked paprika ¼ tsp ground pepper

1 tsp ground cumin ½ tsp garlic powder 1 lime, zested and quartered

Protein

1 lb boneless skinless chicken breasts, thighs or flank steak 1 (15 ounce) can black beans, rinsed

1 lb center-cut salmon fillet cut into 4 portions

Starch

1 lb Yukon Gold potatoes, washed and cut into thin wedges 2 medium bell peppers, any color, sliced 2 small zucchinis, sliced

Vegetables

Garnish

¼ cup of chopped cilantro ½ cup cheromoula (green sauce) 2 Tbsp Kalamata olives or prepared tapenade

¼ cup cilantro

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Sheet Pan Dinner 3 Ways Makes 4 servings

Developed by Darcie Ellyne, MS, RDN, CDCES, IFNCP

Instructions 1. Preheat the oven to 400°F. Line a sheet pan with parchment paper or tin foil for easy clean up. 2. Combine seasonings in a small bowl and add 1 Tbsp oil to form a paste. 3. Season protein with salt and pepper. Rub both sides with half the seasoning blend. 4. Toss starch and vegetables with remaining olive oil. Season with salt, pepper and remaining seasoning blend. 5. Distribute the ingredients on 1-2 sheet pans. Roast about 30 minutes or until done. 6. Divide evenly onto 4 plates and garnish.

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Stir Fry

Developed by Nicole Azurin, RDN, CDCES

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Shrimp Stir Fry Makes 4 servings

Developed by Nicole Azurin, RDN, CDCES

Ingredients Seasoning (for protein)

½ tsp freshly ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos) 1 lb shrimp, peeled and de-veined (thaw if frozen)

Protein

Nutrition Facts Servings per recipe: 4 Serving size:

Oil

2 Tbsp extra virgin olive oil, divided

Vegetables

1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced

(262g)

Amount per serving Calories

270 % Daily Value*

1 cup snow peas 1 red bell pepper ½ cup water chestnuts 2 small carrots or 1 large carrot, sliced

Total Fat 11g

14%

Saturated Fat 1.5g

Trans Fat 0g Cholesterol 170mg

57% 30%

* For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low-sodium soy sauce (or coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch

Sodium 680mg

Total Carbohydrate 16g

11%

Dietary Fiber 3g

Sauce

Total Sugars 4g Includes 0g Added Sugars

Protein 26g Vitamin D 0mcg Calcium 100mg

0% 8%

Iron 3mg

15%

Garnish

½ Tbsp sesame seeds ¼ cup cilantro

Potassium 281mg 4% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Instructions 1. If using frozen shrimp, thaw out by placing in the fridge the night before. Be sure to place shrimp on paper towels to absorb leftover liquid. Remove paper towel and add seasoning to shrimp (soy sauce, black pepper) and coat well. 2. In a large wok or multi-purpose stainless steel or cast-iron pan, heat 1 Tbsp of oil over medium heat. Once hot, add shrimp in a single even layer and let it sit in the pan for about 1 minute without moving it. Then sauté for about 3 minutes or until just cooked. Remove from the pan, place in a bowl and set aside. 3. In the same pan, add remaining 1 Tbsp of oil and sauté onions until translucent. Then add garlic and sauté for 1-2 minutes (be careful not to burn). Add the rest of the vegetables. Cook until tender (about 8-10 minutes) or to desired tenderness. 4. In a small bowl, whisk together sauce ingredients (soy sauce, sesame oil, water and corn starch). Return shrimp to skillet with vegetable mixture and add sauce mixture to the pan. Stir until slightly thickened and clear, about 2-3 minutes. 5. Divide evenly onto 4 plates and garnish with sesame seeds and sliced green onions. Can be plated over brown rice or quinoa for a complete and balanced meal. Keeps well in the refrigerator in an airtight container for 3-4 days. For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition

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Stir Fry 3 Ways Makes 4 servings

Developed by Nicole Azurin, RDN, CDCES

Ingredients

Shrimp Stir Fry

Tofu Stir Fry

Chicken Stir Fry

Seasoning (for protein)

½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos)

½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos) 1 Tbsp corn starch 1 (14 oz) block of extra-firm tofu, pressed and drained of liquid 2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced 2 small carrots or 1 large carrot, sliced 1 small head of broccoli, cut into florets 2 stalks of celery, sliced into ½ inch pieces 1 yellow bell pepper * For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch ½ Tbsp sesame seeds ¼ cup thinly sliced green onions

½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos)

Protein

1 lb shrimp, peeled and de-veined (thaw if frozen)

1 lb of chicken, cut into 1 inch pieces

Oil

2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced

2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced 2 small carrots or 1 large carrot, sliced 1 small head of broccoli, cut into florets 2 stalks of celery, sliced into ½ inch pieces 1 yellow bell pepper * For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch ¼ cup thinly sliced green onions ¼ cup cashew for garnish

Vegetables

1 cup snow peas 1 red bell pepper ½ cup water chestnuts 2 small carrots or 1 large carrot, sliced

* For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch

Sauce

Garnish

½ Tbsp sesame seeds ¼ cup cilantro

– page 20 –

Stir Fry 3 Ways Makes 4 servings

Developed by Nicole Azurin, RDN, CDCES

Instructions 1. Add seasoning to protein of choice and coat well.

2. In a large wok or multi-purpose stainless steel or cast-iron pan heat 1 Tbsp of oil over medium heat. Once hot, add protein in a single even layer and sauté until just cooked. Remove from the pan, place in a bowl and set aside. 3. In the same pan, add remaining 1 Tbsp of oil and sauté onions until translucent. Then add garlic and sauté for 1-2 minutes (be careful not to burn). Add the rest of the vegetables. Cook until tender (about 8-10 minutes), or to desired tenderness. 4. In a small bowl, whisk together the sauce ingredients (soy sauce, sesame oil, water, and corn starch). Return protein to skillet with vegetable mixture and add sauce mixture to the pan. Stir until slightly thickened and clear, about 2-3 minutes. 5. Divide evenly onto 4 plates and garnish.

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MEET OUR RECIPE AUTHORS

Nicole Azurin, RDN, CDCES is a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist. As a lover of “all things food,” it is Nicole’s mission to collaborate with patients who have chronic diseases and help them find ways to marry their cultural food preferences with improving their overall health. Her specialties include working with those who have diabetes and prediabetes, as well as those who may struggle with disordered eating. Darcie Ellyne, MS, RDN, CDCES, IFNCP is a “seasoned” expert in nutrition and diabetes care with over 30 years of experience. As a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist, Darcie excels in managing various conditions, from diabetes and cardiovascular disease to gastrointestinal issues and more. Her approach is rooted in integrative and functional medicine, aiming to address one’s root cause of health and disease and transform lives through the powerful impact of food as medicine. Reetu Nigam, MPH, RDN, CSR, CDCES is a Registered Dietitian Nutritionist, Certified Specialist in Renal Nutrition, and Certified Diabetes Care and Education Specialist. Reetu specializes in diabetes, chronic kidney disease, cardiovascular health, weight management, and bariatric surgery. She has a passion for educating and empowering individuals to take a proactive and holistic approach to preventing and treating chronic disease and illness. Smitha Poulo, RDN, CDCES is a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist with over 8 years of experience in helping patients achieve their optimum health goals through her compassionate and patient-centered approach. Her expertise include teaching classes for the management of type 2 diabetes as well as gestational diabetes. Smitha’s interest in cooking in her personal life, has helped her modify recipes for her patients to address various chronic disease management. Valerie Spier, MPH, RDN, CDCES is a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist with 2 decades of service at the Palo Alto Medical Foundation Fremont location. She enjoys facilitating the art and science of optimizing nutrition in patient care.

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