Nutrition Services

Frequently Asked Questions

Who May Obtain Outpatient Nutrition Services?
Any individual who has concerns or questions regarding proper eating habits may benefit from nutrition counseling. Comprehensive nutrition counseling is also available to patients with medical conditions such as:
  • Diabetes
  • Kidney disease
  • Cardiovascular disease
  • High blood pressure
  • Gastrointestinal disorders and gastric bypass
  • Cancer
  • High cholesterol
  • Eating disorders
  • Obesity
How Do I Access Outpatient Nutrition Services?
Once you have obtained a referral for an outpatient nutrition appointment from your physician, call the Hallmark Health Ancillary Support Center at (781) 338-7111. Appointments are available Monday through Thursday during the day and the early evening hours.
How Much Will it Cost?
Health insurance may cover part or all of the cost of nutrition counseling. For more details about your specific health insurance plan's coverage for nutrition services, contact your health insurance provider. For details on self-payment cost, please contact the Ancillary Support Center at (781) 338-7111.
For more information or to make an appointment, contact the Ancillary Support Center at (781) 338-7111.


May Recipes

Spring Linguine with Basil
Substitute whole wheat linguine to increase the fiber and protein content!

Yield: 4 servings 
9 ounces uncooked linguine
1 cup shelled fresh green peas
4 teaspoons extra-virgin olive oil
1 tablespoon unsalted butter
2 tablespoons fresh lemon juice
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup thinly sliced fresh basil
2 ounces shaved fresh Parmigiano-Reggiano cheese 
1.  Cook pasta according to package directions, omitting salt and fat.  Add peas to pasta during the last 2 minutes of the cooking time.  Drain pasta mixture in a colander over a bowl, reserving ¼ cup pasta liquid.
2.  Heat oil and butter in pan over medium heat 1 minute or until butter melts.  Remove from heat; stir in pasta mixture, reserved pasta water, juice, salt, and pepper; toss well.
3.  Divide pasta mixture evenly among 4 bowls; top each serving with 1 tablespoon basil and about 2 tablespoons cheese.  Serve immediately.
Nutrient analysis:  324 calories, 12 g fat, 4 g saturated fat, 63 mg cholesterol, 467 mg sodium, 41 g carbs, 4.5 g fiber
Recipe courtesy: Cooking Light, May 2010

Spinach Strawberry Salad

Yield: 4 servings
1½ cup quartered strawberries
1 tablespoon finely chopped fresh mint
1 (6-ounce) package fresh baby spinach
2 tablespoons sliced almonds, toasted
¼ teaspoon freshly ground black pepper
Easy-Herb Vinaigrette:
9 tablespoons white wine vinegar
1½ wildflower honey
½ teaspoon fine sea salt
1 cup canola oil
3 tablespoons chopped fresh basil
3 tablespoons minced fresh chives

1.  To prepare the vinaigrette, combine the first 3 ingredients in a medium bowl; slowly whisk in oil until combined.  Stir in basil and chives.  You can store, this covered, in the refrigerator for up to 5 days.
2.  To prepare the salad, combine the strawberries, mint, spinach, and ¼ cup Easy-Herb Vinaigrette; toss gently to coat.
3.  Divide into 4 salad bowls.  Sprinkle with almonds and pepper; serve immediately.
Nutrient analysis:  136 calories,  10 g fat (0.7 saturated fat), 0 mg cholesterol, 113 mg sodium, 11 g carbs, 4 g fiber, 2 g protein
Recipe courtesy: Cooking Light, April 2010

Watermelon Granita
For a fun presentation, serve the granite in unbreakable stemmed beverage glasses. 

Yield: 10 servings Serving size:  1 cup each    
3 tablespoons lime juice (juice of 2 to 3 limes)
1 cup water
½ cup sugar
6 cups (1-inch) seeded watermelon

1.  In 1-quart saucepan, mix lime juice, water, and sugar.  Cook over low heat about 5 minutes, stirring occasionally, until sugar is dissolved.  Cool slightly, about 5 minutes.
2.  In blender or food processor, place watermelon.  Cover; blend on high speed about 2 minutes or until smooth.  Add lime juice mixture; blend until well mixed.  Pour into ungreased 13x9-inch glass baking dish.  Cover; freeze 1 hour. 
3.  Scrape with fork to distribute ice crystals evenly.  Every 30 minutes, repeat scraping procedure for at least 3 hours until mixture is consistency of fine ice crystals.  Scoop into chilled dessert cups to serve.
Nutrient analysis:  70 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 17 g carbs

Recipe courtesy: eatbetteramerica, 2011


April Recipes

Halibut with Zesty Peach Salsa
A colorful entrée, perfect with fresh asparagus or sugar snap peas!

Yield: 4 servings Serving size:  1 steak with ½ cup salsa 
1/3 cup orange juice
2 tablespoons canola oil
2 tablespoons lime juice
1 tablespoon brown sugar
2 teaspoons grated lime peel
1 garlic clove, minced
½ teaspoon salt
4 (6 ounce) halibut steaks
2 cups chopped fresh or frozen peaches
¼ cup chopped sweet red pepper
¼ cup chopped red onion
1 jalapeno pepper, seeded and chopped
2 tablespoons orange juice
1 tablespoon minced fresh cilantro
2 teaspoons lime juice
¼ teaspoon salt

1. In a bowl, combine the first seven ingredients; mix well.  Remove ¼ cup for basting; cover and refrigerate.  Pour remaining marinade into a large resealable plastic bag; add the halibut.  Seal bag and turn to coat; refrigerate for 2 hours.  In a bowl, combine salsa ingredients; cover and refrigerate until serving. 
2. If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill.  Drain and discard marinade from fish.  Grill, uncovered, over medium heat or broil 4-6 inches from the heat for 4-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade.  Serve with peach salsa.
Nutrient analysis:  269 calories, 6 g fat, 1 g saturated fat, 54 mg cholesterol, 338 mg sodium, 15 g carbs, 2 g fiber
Recipe courtesy:, 2011

Quinoa is a delicious superfood.  While most people think it’s a grain, it is actually a seed.  Quinoa can be substituted for rice, oats, pasta, and couscpus and provides all 8 essential amino acids.  It tastes great and thanks to the protein and high fiber content, it is very filling.

Yield: 3 cups      Serving size: 1 cup
1 cup quinoa
2 cups water

1. Soak the quinoa for 5 or more minutes.  You can soak for several hours without having a negative impact.
2. Place quinoa in a fine sieve or colander lined with cheesecloth.  Rinse thoroughly in warm water for 3-4 minutes.  Don’t skip this step because unrinsed quinoa taste very bitter due to the saponin on the surface of the seed.  (You can skip this step if you’ve purchased pre-rinsed quinoa)
3. Place water and quinoa in a pot and bring to a boil.  You can substitute vegetable or chicken broth for the water.  If desired, add salt and pepper to taste.
4. Reduce heat and simmer for 12-15 minutes.  When all of the liquid has been absorbed, remove from heat and allow to sit for 5 minutes.  Fluff with a fork, and serve!
Nutrient analysis:  220 calories,  4 g fat (0 saturated fat), 0 mg cholesterol, 13 mg sodium, 39 g carbs, 5 g fiber, 8 g protein

Mango-Mint Fruit Dip
You can substitute frozen mango slices for the fresh mango, but the taste will differ slightly.

Yield: 16 servings Serving size:  about 2 tablespoons dip and 2/3 cup fruit     
1 cup chopped seeded peeled mango (about ½ medium)
1 teaspoon chopped fresh mint leaves
1 cup marshmallow crème
1 package (8 oz) 1/3 less fat cream cheese
Assorted fruit for dipping (honeydew balls, kiwi slices, mango chunks, cantaloupe cubes or slices, strawberries)
1. In food processor, place chopped mango and mint.  Cover; process about 10 seconds, or until smooth.
2. Add marshmallow crème and cream cheese.  Process about 10 seconds longer, or until well blended. 
3. Serve with fruit, garnish with mint, if desired.
Nutrient analysis:  110 calories, 3.5 g fat, 2 g saturated fat, 10 mg cholesterol, 70 mg sodium, 18 g carbs, 1 g fiber

Recipe courtesy: Pillsbury Fast and Healthy Cookbook, 2009


March Recipes

Smoked Turkey- Potato Chowder
Ready in a flash—what says St. Patrick’s Day like potato chowder!

Yield: 4 servings Serving size:  1½ cups 
1 tablespoon butter or margarine
1 cup sliced celery (2 medium stalks)
2 tablespoons all-purpose flour
1/8 teaspoon pepper
1 can (14 oz) fat-free low sodium chicken broth
3 cups frozen potatoes O’Brien with peppers and onions
6 oz smoked turkey breast, cut into cubes (1 1/3 cups)
1 cup frozen sweet peas
2 cups skim milk
¼ cup chopped fresh parsley

1.In 3-quart saucepan, melt butter over medium heat.  Add celery; cook 2 to 3 minutes, stirring frequently, until crisp-tender. 
2.Stir in flour and pepper until well blended.  Increase heat to medium-high; gradually stir in broth, cooking and stirring until bubbly and thickened.
3.Stir in potatoes, turkey breast, peas, and milk.  Heat to boiling.  Reduce heat to low; cover and simmer 8 to 10 minutes, stirring occasionally, until potatoes are tender.  Stir in parsley during last 2 minutes of cook time.
Nutrient analysis:  240 calories, 3.5 g fat, 2 g saturated fat, 45mg cholesterol, 390 mg sodium, 29 g carbs, 3 g fiber
Recipe courtesy: Pillsbury Fast & Healthy Cookbook, 2009


Irish Brown Bread
This simple crusty brown quick bread is one of the most popular Irish bread recipes and gets its hearty flavor from whole wheat flour and rolled oats.  Delicious served with Smoked Turkey-Potato Chowder!

Yield: 1 loaf       Serving size: 1 ounce slice
1 cup all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1½ tablespoons cold butter or margarine
2 cups whole-wheat flour
¼ cup regular or quick-cooking rolled oats
1½ cups plain non-fat yogurt
Skim milk

1.Preheat oven to 375oF.
2.In a bowl, mix all-purpose flour, sugar, baking powder, baking soda, and salt.  With a pastry blender, or 2 knives, cut in butter until mixture forms fine crumbs.  Stir in whole-wheat flour and oats.
3.Add yogurt; stir gently.  If mixture is too dry to hold together, stir in milk, 1 teaspoon at a time, just until dough holds together; it should not be sticky.
4.Turn dough onto a lightly floured board and knead gently 5 times to make a ball.  Set on a lightly greased baking sheet. Pat into a 7-inch circle.  With a floured knife, cut a large X on top of loaf.
5.Bake in a 375oF oven until well browned, about 40 minutes.  Cool on a rack.  Serve warm or cool.
Nutrient analysis:  64 calories, 1 g fat, 0.4 g saturated fat, 2mg cholesterol, 118 mg sodium, 12 g carbs, 1.3 g fiber, 2 g protein

Recipe courtesy: Sunset, March 1997


Black and Tan Brownies
With references to a much loved drink, made with half Guinness Stout and half Harp Lager, these two-toned brownies are sure to become a St. Patrick’s Day favorite.  Experiment with substituting half of the all-purpose flour with whole-wheat flour to increase the fiber content.

Yield: 32 servings  
Tan Brownies
6 tablespoons butter, softened
1½ cups packed brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
½ cup chopped pecans
Black Brownies
3 ounces unsweetened chocolate, finely chopped
4 tablespoons butter
1 cup granulated sugar
2 large eggs
1 teaspoon vanilla extract
1 cup Guinness Stout
1 cup all-purpose flour
¼ teaspoon salt
1.Place one rack in lower third of oven; place another rack in center of oven.  Preheat oven to 350oF.
2.To prepare Tan Brownies, place butter and brown sugar in a medium bowl; beat with a mixer at medium speed until light and fluffy.  Beat in eggs and vanilla extract.  In a separate bowl, combine flour, baking powder, and salt.  Add flour mixture and pecans to sugar mixture, beating just until combined.  Spoon into a 9x13 inch baking pan coated with cooking spray, spreading evenly with a knife or rubber spatula.  Bake at 350oF in lower third of oven for 15 minutes.
3.To prepare Black Brownies, melt chocolate and butter in a large bowl.  Add granulated sugar, stirring until well combined.  Add eggs, vanilla extract and Guinness, stirring with a whisk until well combined.  In a separate bowl, combine flour and salt.  Add flour mixture to chocolate mixture, stirring to combine.  Pour mixture evenly over baked Tan Brownies.
4.Bake on the center rack at 350oF for 25 minutes, or until a wooden toothpick comes out almost clean.  Cool in pan on a wire rack; cut into 32 squares.
Nutrient analysis:  162 calories, 7g fat, 3 g saturated fat, 36 mg cholesterol, 87 mg sodium, 24 g carbs, 1 g fiber

Recipe courtesy: Cooking Light, March 2010


February Recipes

Sparkling Pomegranate Spritzers

Pomegranates contain an abundance of antioxidants that may reduce the risk of cancer, heart disease, and stroke.

Yield: 1 serving      


2 tablespoons 100% Pomegranate juice, or cranberry juice, chilled

Splash (about ½ tsp.) Grand Marnier, or other orange liquer

Sparkling wine, chilled 

  1. For each spritzer, in a small tumbler or flute combine pomegranate juice and Grand Marnier. 
  2. Fill the glass with sparkling wine.

Nutrient analysis:  159 calories, 7 g fat, 0 g saturated fat, 0mg cholesterol, 272 mg sodium, 22 g carbs

Recipe courtesy:

Roast Lamb with Pomegranate Sauce

Although it’s budget-friendly, this dish is elegant enough for company.  Serve with steamed fresh green beans.

Yield: 4 servings       Serving size: 3 ounces lamb and 3 tablespoons sauce


2 teaspoons olive oil

1 (1-pound) boneless leg of lamb, trimmed

¾ teaspoon kosher salt, divided

½ teaspoon black pepper

¾ cup chopped onion

2 garlic cloves, crushed

1/3 cup red wine

1½ cups of fat-free, lower sodium chicken broth, divided

¼ cup pomegranate juice

2 teaspoons sugar

2 teaspoons all-purpose flour

  1. Preheat oven to 375oF.
  2. Heat a large ovenproof skillet over medium-high heat.  Add oil to pan; swirl to coat.  Sprinkle lamb with ½ teaspoon salt and pepper; add lamb to pan.  Saute 10 minutes, turning to brown on all sides.  Place pan in oven; bake at 375oF for 15 minutes or until a thermometer inserted in thickest portion registers 130oF.  Remove lamb from pan; let stand 10 minutes.
  3. Place pan over medium-high heat.  Add onion and garlic to pan; sauté for 3 minutes, stirring occasionally.  Add red wine; bring to a boil.  Cook until liquid almost evaporates, scraping pan to loosen browned bits.  Stir in remaining ¼ teaspoon salt, 1 cup broth, juice, and sugar; bring to a boil.  Cook until reduced to ½ cup (about 10 minutes), stirring occasionally.  Combine remaining ½ cup broth and flour, stirring until smooth.  Add flour mixture to pan; bring to a boil.  Cook 1 minute, stirring occasionally.  Strain mixture through a fine-mesh sieve; discard solids.  Serve sauce with lamb.

Nutrient analysis:  317 calories, 19 g fat, 7 g saturated fat, 77mg cholesterol, 574 mg sodium, 10 g carbs, 1 g fiber

Recipe courtesy: Cooking Light, December 2010

Strawberry Mousse

Substituting Non-Fat Greek Yogurt for Sour Cream reduced the fat by 60%, and adds the benefits of probiotics.

Yield: 8 servings     
3 cups quartered strawberries (thawed frozen strawberries will work, too!)

¼ cup white sugar

¾ cup non-fat plain Greek Yogurt

2 cups frozen reduced-calorie whipped topping 

  1. In a blender or food processor, combine strawberries and sugar.  Process until smooth.  Pour contents into a large bowl. 
  2. Add sour cream and mix well using a whisk.   Fold whipped topping into strawberry mixture. 
  3. Spoon into 8 custard cups.  Cover.  Freeze for atleast 4 hours.

Nutrient analysis:  95 calories, 2g fat, 0 mg cholesterol, 11 mg sodium, 18 g carbs, 3 g protein

Recipe adapted from American Cancer Society 

January Recipes

Cowboy Caviar

Perfect for those Tailgating and Super Bowl parties!

Yield: 10-12 servings      


2 tablespoons red wine vinegar

2 teaspoons hot sauce

1½ teaspoons salad oil

1 clove garlic, minced

1/8 teaspoon pepper

1 firm-ripe avocado (about 10 oz)

1 can (15 oz) black-eyed peas

1 can (15 oz) corn kernels

2/3 cup thinly sliced green onions

2/3 cup chopped fresh cilantro

½ pound Roma tomatoes, coarsely chopped


1 bag (6 oz) tortilla or 2 cups finely shredded cabbage 

  1. In a large bowl, mix vinegar, hot sauce, oil, garlic, and pepper.  Peel, pit, and cut avocado into ½-inch cubes.  Add to vinegar mixture and mix gently to coat.
  2. Drain and rinse peas and corn.  Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat.  Add salt to taste.  Serve pea mixture with chips as an appetizer, or add cabbage and mix to make a salad.

Nutrient analysis:  159 calories, 7 g fat, 0 g saturated fat, 0mg cholesterol, 272 mg sodium, 22 g carbs

Recipe courtesy: Sunset, 1997

Kale Soup

Perfect for those chilly winter nights!

Yield: 10 servings       Serving size: 1 cup


1 bunch Kale (stems trimmed), chopped

1 pound carrots, sliced

2 cans (15 oz) kidney beans, drained and rinsed

1 can (28 oz) diced tomatoes

4 oz dry Ditalini (small hollow pasta), cooked

1 medium yellow onion, chopped

Approximately 10 cups water

1 can of Low Sodium Vegetable broth 

  1. Cook pasta in small pot (al dente).
  2. Add all ingredients except pasta to crock pot for several hours, until the vegetables softened.
  3. Add the cooked pasta.  And, serve!

Nutrient analysis:  132 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 53 mg sodium, 26 g carbs, 7 g fiber

Recipe courtesy: Jillian Pollock, RD LDN—Sodexo/Melrose-Wakefield Nutrition


Eggplant Parmigiana

It’s delizioso!

Yield: 6 servings      


3 cups tomato soup

1 eggplant, peeled

½ cup Italian bread crumbs

1 egg

½ cup milk

1/3 cup flour

¼ cup fresh basil, chopped

1 cup shredded mozzarella cheese 

  1. Preheat oven to 350oF.
  2. Thinly slice the peeled eggplant in half vertically.  Then slice each one in half. 
  3. Set up a ‘breading station’—on one plate, dish out the flour.  In a flat deep dish bowl, add the egg and milk and beat it together.  In the third plate, add the Italian bread crumbs.  Have an extra large plate near by stack all the breaded eggplant. 
  4. Once you’re all set up, dip each eggplant slice in the flour and shake off the excess.  The flour will help the egg mixture stick.  Next, dip the floured eggplant into the egg, and lastly hit it with the bread crumbs.
  5. Spray the bottom of an 8x8 inch baking dish with a little non-stick cooking spray.  Spoon a little tomato sauce into the dish.
  6. Then start stacking the eggplant.  Add a little sauce every 2 layers of eggplant, and add a little cheese in the middle.  Once the dish is full, spoon a thin layer of sauce on top.  Chop the basil and spread it evenly on top, and add more sauce (between ½ to 1 cup).
  7. Bake it in the oven for about 40 minutes, stick a fork through it to see if it’s soft.  Remove it from the oven and add the remaining cheese in an even layer.  Bake for an additional 5 minutes or until the cheese melts.

Nutrient analysis:  204 calories, 6 g fat, 50 mg cholesterol, 222 mg sodium, 27 g carbs, 10 g protein

 Recipe courtesy:; Jillian Pollock, RD LDN—Sodexo/Melrose-Wakefield Nutrition


December Recipes

Autumn Spice Trifle
Serves 20+

Courtesy of Melrose-Wakefield Hospital’s Jillian Pollock, RD LDN,

To jazz up this classic dessert, I decided to
make it dec recipes 2using my favorite fall flavor, pumpkin!
I got a box of pumpkin bread/muffin mix at Trader Joe's, but any spice/gingerbread quick bread mix will do.  Rather than using the vegetable oil the boxed mix called for, substitute canned pumpkin (NOT pumpkin pie filling!) in equal portions.  Both canned pumpkin and apple sauce can be substituted equally for oil/butter in a recipe with pretty good results.  And by adding pumpkin, you are not only cutting WAY back on the fat, but you are adding fiber as well.  Now aside from the candied pecans I used to top the trifle (which I candied myself!) this is a very healthy dessert but with a very decadent taste.  Because really, who needs MORE guilt about their Thanksgiving Day plates?

2 boxes vanilla pudding (the ones with 4 servings per box)
4 cups milk (I used skim, 1% also acceptable)
2 tubs light whipped topping
1 can pure pumpkin
1 box pumpkin/spice/gingerbread muffin & bread mix**
2 tbsp butter
2 tbsp brown sugar
2 handfuls halved pecans
a dash of cinnamon

**Follow the instructions according to the box, so you may need eggs, water, etc.  But remember, substitute the oil for pumpkin!  So if the recipe calls for 1/2 cup oil, use 1/2 cup pure pumpkin instead.  No need to use a loaf pan, I used an 8x8 glass baking dish.

1. While the bread is baking, prep the other ingredients.  Follow the pudding box directions, you can either use instant or cook-serve, your call!  Put it in the fridge while the "cake" is baking.

2. In a large bowl, combine the 2 tubs of cool whip with about 1/2 - 3/4 cup pumpkin.  Fold the pumpkin in using a rubber spatula.  Add a dash of cinnamon too.  Stick that in the fridge too while the cake is baking.

3. Next in a small sauce pan, melt 2 tbsp butter and 2 tbsp brown sugar.  Keep stirring it constantly so the sugar doesn't burn.  Cook this for a couple minutes then add the pecans.  I didn't measure the nuts, but added just enough to fill the pan in 1 layer, about 2 handfuls.  Mix it up so the nuts are all covered.  Then spread them out on a baking sheet lined with foil or parchment/wax paper to cool.

4. Once the cake is ready, set it out to let it cool.  Once it's cooled, cube it into 1/2 inch pieces.
5. Now you are ready to assemble the trifle. If you have a big clear bowl, use that for a more eye-catching look.  First spoon a layer of pudding, next a layer of cake cubes, then a layer of cool whip.  Repeat it two more times, or until you run out of ingredients.  Make sure your last layer is the cool whip.   Now garnish the top with the pecans.

Nutrient analysis:  221 calories, 12 g fat, 5 g saturated fat, 26 mg cholesterol, 190mg sodium, 26 g carbs.

Bistro Beef Tenderloin
Yield: 12 servings       Serving size: 3 ounces


1 3-pound beef tenderloin, trimmed of fat
2 tablespoons extra virgin olive oil
1 teaspoon kosher salt
½ teaspoon freshly ground peppercorn
2/3 cup chopped mixed fresh herbs, such as chives, parsley, tarragon, thyme
2 tablespoons Dijon mustard

1. Preheat oven to 400oF.

2. Tie kitchen string around tenderloin in three places so it doesn’t flatten while roasting.  Rub the tenderloin with oil; pat on salt and pepper.  Place in large roasting pan.

3. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140oF for medium rare, about 45 minutes, turning two or three times during roasting to ensure even cooking.  Transfer to a cutting board; let rest for 10 minutes.  Remove the string.

4. Place herbs on a large plate.  Coat the tenderloin evenly with mustard’ then roll in herbs, pressing gently to adhere.  Slice and serve.

Nutrient analysis:  185 calories, 9 g fat, 3 g saturated fat, 67mg cholesterol, 178 mg sodium, 1 g carbs.

Recipe courtesy:

Sweet Potato Casserole
Yield: 12 servings       Serving size: 2/3 cups

2 pounds sweet potatoes, peeled and chopped
¾ cup granulated sugar
¼ cup evaporated low-fat milk
3 tablespoon butter, melted
½ teaspoon salt
1 teaspoon vanilla extract
2 large eggs
Cooking spray

1½ ounces all-purpose flour (about 1/3 cup)
2/3 cup packed brown sugar
1/8 teaspoon salt
2 tablespoons melted butter
½ cup chopped pecans

1. Preheat oven to 350oF.

2. To prepare potatoes, place potatoes in a Dutch oven; cover with water.  Bring to a boil.  Reduce heat and simmer for 20 minutes, or until tender; drain.  Cool 5 minutes.

3. Place potatoes in a large bowl; add granulated sugar, evaporated milk, 3 tablespoons melted butter, ½ teaspoon salt, and vanilla.  Beat with a mixer at medium speed until smooth.  Add eggs; beat well.  Pour potato mixture into a 13x9-inch baking pan coated with cooking spray.

4. To prepare topping, weight or lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour, brown sugar, and 1/8 teaspoon salt; stir with a whisk.  Stir in 2 tablespoons melted butter.  Sprinkle flour mixture evenly over potato mixture; arrange pecans evenly over top.  Bake at 350oF for 25 minutes or just until golden.

5. Preheat broiler (remove casserole from over).

6. Broil casserole 45 seconds or until topping is bubbly.  Let stand 10 minutes before serving.

Nutrient analysis:  258 calories, 9 g fat, 4 g saturated fat, 43mg cholesterol, 199 mg sodium, 42 g carbs.

Recipe courtesy:

November Recipes

Roasted Turkey with Balsamic Brown Sugar Sauce
Dietitian Tip:  Instead of adding fat during cooking and serving the turkey covered with gravy, this roasted bird is complemented with a refreshing, aged Italian vinegar-brown sugar sauce.

1 whole turkey (about 15 pounds), thawed
1 tablespoon olive oil
4 sprigs of fresh rosemary
3-4 cloves garlic
½ cup water

For the Sauce:
1 cup balsamic vinegar
1 cup defatted pan drippings
3 tablespoons brown sugar

1. Rinse the turkey, inside and out.  Pat dry with paper towels.  Place the turkey breast-side up on a rack in a roasting pan.  Rub the turkey with the oil, a sprig of rosemary and garlic cloves.  Place all of the rosemary and garlic inside the bird.  Loosely tie the legs together.  Place into the middle of a preheated (325oF) oven.

2. When the skin is light (about 1½ hours), cover the breast with a tent of foil to prevent overcooking the breast.  Check the doneness after about 3½ hours.

3. Remove the turkey from the oven.  Let it stand about 20 minutes to allow juices to settle in the meat.  Deglaze the pan by adding ½ cup water.  Stir to scrape up browned bits.  Pour pan drippings into a gravy separator.  Reserve 1 cup of defatted pan drippings for sauce.

4. To make the sauce, in a pan, stir together the vinegar, defatted pan drippings, and brown sugar.  Warm the sauce over low heat until steam ‘escapes’ (do not boil).

5. Carve the turkey and drizzle turkey slices with the warmed brown sugar sauce.  Serve immediately.

Nutrient analysis:  247 calories, 6 g fat, 1 g saturated fat, 79 mg cholesterol, 78 mg sodium, 10 g carbs

Wild Rice Stuffing
Yield: 12 servings (serving size: ½ cup)

1½ cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, less sodium chicken broth
1½ tablespoons chopped fresh sage
1 cup uncooked long-grain brown rice
½ cup dried sweet cherries
½ cup chopped dried apricots
½ cup chopped pecans, toasted
½ teaspoon salt
½ teaspoon ground pepper

1. Heat a Dutch oven over medium-high heat.  Coat pan with cooking spray.  Add celery, onion, wild rice, and garlic to pan; sauté for 3 minutes.

2. Stir in broth and sage; bring to a boil.  Cover, reduce heat, and simmer for 25 minutes.

3. Stir in brown rice, and bring to a boil.  Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed.

4. Remove from heat; let stand, covered, for 10 minutes.  Stir in remaining ingredients.

5. If desired, place the rice mixture in the cavity of a turkey before roasting.  Make sure the temperature of both the turkey and rice mixture reaches 165oF.

Nutrient Analysis: 192 calories, 5 grams protein, 4 grams fat (0.4 grams saturated fat), 0 mg cholesterol, 243 mg sodium, 34 grams carbohydrate, 4 grams fiber
Recipe from Cooking Light, November 2007

Pear-Cranberry Pie with Oatmeal Streusel
Yield: 12 servings (serving size: 1 wedge)

¾ cup regular oats
½ cup packed light brown sugar
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Dash of salt
2 tablespoons chilled butter, cut into small pieces

3 cups (1/2 inch) cubed, peeled pears (2 large)
2 cups fresh cranberries
2/3 cup packed light brown sugar
2½ tablespoons cornstarch

1 unbaked 9 inch deep-dish pastry shell

1. Pre-heat oven to 350oF.

2. To prepare streusel, combine first 5 ingredients in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

3. To prepare filling, combine pear, cranberries, 2/3 cup brown sugar, and cornstarch in a large bowl; toss well to combine.  Spoon pear mixture into pastry shell; sprinkle streusel over pear mixture.

4. Bake for 1 hour or until bubbly and streusel is browned.  Cool at least 1 hour on a wire rack.

5. Serve with a scoop of low-fat vanilla ice cream or non-fat vanilla frozen yogurt (not included in nutrient analysis).

Nutrient Analysis: 240 calories, 2 grams protein, 8 grams fat (2 gram saturated fat), 5 mg cholesterol, 118 mg sodium, 42 grams carbohydrate (2.5 grams fiber)
Recipe from Cooking Light, November 2007

Sept/Oct. Recipes

Applesauce Oatmeal Pancakes

Yield: 4 servings (serving size: 2 pancakes)


 ½ cup all-purpose flour

½ cup quick-cooking or old-fashioned oats

½ cup fat-free milk

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

¼ cup sugar

½ cup unsweetened applesauce

2 large egg whites

1 tablespoon canola oil


1. In a medium bowl, combine all ingredients and whisk until well blended.

2.  Heat a griddle to 375oF.  When griddle is hot, pour about ¼ cup of pancake batter per pancake.  Cook until bubbles appear and edges are puffed.  Flip the pancakes and cook until golden.

Nutrient Analysis: 248 calories, 8 grams protein, 5 grams fat (<1 gram saturated fat), 1 mg cholesterol, 309 mg sodium, 43 grams carbohydrate (3 grams fiber).


Tomato Soup with Chicken and Gorgonzola Cheese

Yield: 4 servings (serving size: 1½ cup and 2 tablespoons cheese)


1 teaspoon olive oil

1 teaspoon bottled minced garlic

1 cup sliced celery (about 2 stalks)

1 teaspoon crushed red pepper

¾ shredded cooked chicken breast

1 (28-ounce) can diced tomatoes, undrained

1 (14-ounce) fat-free, low sodium chicken broth

½ cup crumbled Gorgonzola cheese


1. Heat olive oil in a large non-stick skillet over medium-high heat.  Add garlic; sauté 1 minute.

2. Add celery, pepper, and chicken; cook 6 minutes or until mixture is heated through.

3.  Add tomatoes and broth; bring to a simmer.  Cook 8 minutes.

4. Sprinkle with cheese.


Nutrient Analysis: 254 calories, 32 grams protein, 8 grams fat (4 grams saturated fat), 85 mg cholesterol, 700 mg sodium, 12 grams carbohydrate


Spiced Pork Tenderloin

Yield: 4 servings (serving size: 3 ounces pork)


2 tablespoons sugar

2 tablespoons bourbon

2 tablespoons Worcestershire sauce

½ teaspoon ground cinnamon

1 (1-pound) pork tenderloin, trimmed

¼ teaspoon salt

¼ teaspoon ground pepper


1. Prepare grill.

2. Combine sugar, bourbon, Worcestershire sauce, and ground cinnamon in a large zip-top plastic bag.  Add pork to bag; seal and shake well.  Let stand 10 minutes, turning frequently.

3.  Remove pork from bag, reserving marinade.  Sprinkle pork evenly with salt and pepper.  Place pork on a grill rack coated with cooking spray; grill 10 minutes on each side or until reaches 160oF (slightly pink center), basting with reserved marinade.  Remove from grill and let stand for 3 minutes before slicing.

 Nutrient Analysis: 178 calories, 22 grams protein, 4 grams fat (1.5 grams saturated fat), 63 mg cholesterol, 274 mg sodium, 8 grams carbohydrate



Sweet and Spicy Glazed Salmon

Yield: 4 servings (serving size 1 6-oz filet)

Ingredients3T dark brown sugar1T low sodium soy sauce4t chinese style hot mustard1t rice vinegar4 (6oz) salmon filets¼ t salt¼ t freshly ground black pepper


  1. Preheat oven to 425 degrees.
  2. Combine first 4 ingredients in a saucepan; bring to a boil; remove from heat.
  3. Place fish on a foil lined jelly roll pan coated with cooking spray; sprinkle with salt and pepper.  Bake at 425 for 12 minutes.  Remove from oven.
  4. Preheat broiler.
  5. Brush sweet/spicy mixture evenly over salmon; broil 3 inches from heat for 3 minutes or until fish flakes easily when tested with a fork.

(serve with a baked sweet potato and broccoli for a well balanced meal)

Nutrient Analysis

Calories 252;  Protein 27.7g;  Fat 10.3g (sat 2.3g, mono 4.4g, poly 2.5g);  Carbohydrate 11g; Cholesterol 65mg;  Sodium 470mg

Grilled Heirloom Tomato and Goat Cheese Pizza

Yield: 6 servings (serving size: 1 slice)

Ingredients1 can refrigerated pizza crust doughCooking spray1 garlic clove, halved1 large heirloom tomato, seeded and chopped½ cup shredded part skim mozzarella cheese¾ cup crumbled herbed goat cheese


  1. Prepare grill to medium heat.
  2. Unroll dough onto a large baking sheet coated with cooking spray; pat dough into a 12x9-inch rectangle.  Lightly coat dough with cooking spray.
  3. Place dough on grill rack coated with cooking spray; grill 1 minute or until lightly browned. Turn crust over.  Rub with garlic; sprinkle with tomato and cheeses.  Close grill lid; grill 3 minutes.  Serve immediately.

Nutrient Analysis

Calories: 242;  Protein: 10.7g;  Fat: 8g (sat 4g, mono 1.4g, poly 0.2g);  Carbohydrates: 33.1g;   Cholesterol: 17mg;  Sodium 590mg

Blueberry Peach Crisp

June Recipes

Stuffed Mushroom with Spinach
Yield: 8 servings
Serving size: 3 mushrooms

24 medium mushrooms (and 1½ pounds mushroom total)
2 tablespoons olive oil, plus more for the baking sheet
2 cloves garlic, finely chopped
1 5-ounce package baby spinach, chopped
Kosher salt and black pepper
¾ cup panko bread crumbs
½ cup Gruyère, grated (2 ounces)

1.    Heat oven to 375oF. Remove the stems from the mushrooms; finely chop the stems and reserve. Coat a baking sheet with oil. Bake the mushroom caps, stem-side down, until just tender (10 to 12 minutes).
2.    Meanwhile, heat the oil in a medium skillet over medium heat. Add the garlic and chopped mushroom stems and cook, stirring, until tender (3 to 5 minutes). Add the spinach, ¼ teaspoon salt, and 1/8 teaspoon pepper and cook, tossing, until wilted (2 to 3 minutes more).
3.    In a bowl, combine the spinach mixture with the bread crumbs and cheese. Spoon into the mushroom caps and bake until golden brown (12 to 15 mintues).

Nutrient analysis: 104 calories, 6 g fat, 7 mg cholesterol, 121 mg sodium, 8 g carbohydrates, 2 g fiber, 5 g protein
Recipe courtesy: Real Simple,, accessed 11/28/12

Buttermilk Mashed Potatoes
Yields: 6 serving
Serving size: 1 cup
2 pounds all-purpose potatoes, preferably Yukon Gold (about 6 medium potatoes), peeled and cut into chunks
6 cloves garlic, peeled
Salt, to taste
2 teaspoons butter
1 cup non-fat buttermilk
Freshly ground white or black pepper, to taste

1.    Place potatoes and garlic in a large heavy saucepan. Add water to cover and season with salt. Bring to a boil. Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.
2.    Meanwhile, melt butter in a small saucepan over low heat and cook, swirling, until it turns a nutty brown, about 1 minute.  Stir in buttermilk and heat until just warm. (Do not overheat or it will curdle.)
3.    When potatoes are done, drain in a colander and return to the pan.  Place pan over low-heat and shake for about 1 minute to dry potatoes
4.    Mash the potatoes and garlic with a potato masher, an electric hand-held mixer, or by working through a ricer. Add enough of the buttermilk mixture to make a smooth puree. Season with salt and pepper, and serve.

Nutrient analysis: 144 calories, 2 g fat, 5 mg cholesterol, 92 mg sodium, 30 g carbohydrate, 2 g fiber, 5 g protein, 707 mg potassium
Recipe courtesy: Eating Well,, accessed 11/28/12

Slow Cooker, Apple and Cinnamon Steel-Cut Oatmeal
Start this cozy breakfast before you go to bed, and wake up to the delicious smells and a warm breakfast.
Yields: 7 servings
Serving size:  ¾ cup
2 apples, peeled, cored, cut into ½-inch pieces (2½  to 3 cups chopped)
1½  cups fat-free milk (or substitute non-dairy alternative like almond milk)
1½ cups water
1 cup uncooked steel-cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetner)
1½ tablespoons butter, cut into 5-6 pieces (optional)
½ teaspoon cinnamon
1 tablespoon ground flax seed
¼ teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk

1.    Coat inside of 3½  quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional garnishes) to slow cooker. Stir, cover, and cook on low for approximately 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in the refrigerator, or freezer.

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