RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 5
Cannellini Bean Pasta
WEDNESDAY Makes 4 servings
WHAT YOU WILL NEED
2 (14.5 ounce) cans Italian-style diced tomatoes
1 (19 ounce) can (no salt added) cannellini beans, drained and rinsed
10 ounces fresh spinach, washed and chopped
8 ounces DeLallo whole wheat penne pasta
1/2 cup crumbled feta cheese
HOW TO PREP
Cook the pasta according to package directions. Meanwhile, prepare
the sauce by combining tomatoes and beans in a large non-stick skillet.
Bring to a boil over medium high heat and then reduce heat, and simmer
10 minutes. Add spinach to the sauce and cook until spinach wilts,
stirring constantly. Serve sauce over pasta, and sprinkle with feta.
NUTRITION FACTS: 277 CALORIES; 5 G FAT (3 G SATURATED,
0 G MONOUNSATURATED, 0 G POLYUNSATURATED); 15 MG
CHOLESTEROL; 428 MG SODIUM; 1355 MG POTASSIUM; 40 G
CARBOHYDRATE (11 G FIBER, 7 G SUGAR); 16 G PROTEIN
NUTRITION TAGS: Good source of vitamin A, Low Calorie, Diabetes
Appropriate, High Fiber, High Potassium, High Protein
Eggplant Parmesan
THURSDAY Makes 5 servings
WHAT YOU WILL NEED
3 eggplant, peeled and thinly sliced into rounds
2 eggs, beaten
4 cups Italian seasoned bread crumbs
6 cups Sal and Judy’s Heart Smart spaghetti sauce, divided
1 ½ cup mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1 tablespoon dried basil
Parchment paper
HOW TO PREP
Dip eggplant slices in egg, then in bread crumbs. Place in a single
layer on a parchment lined baking sheet. Bake the slices in the oven
for 5 minutes on each side. In a 9x13 inch baking dish spread spaghetti
sauce to cover the bottom. Place a layer of eggplant slices in the sauce.
Sprinkle with ¾ cup mozzarella and ¼ cup Parmesan cheeses. Repeat
with remaining ingredients by layering sauce, eggplant, and cheese on
top. Sprinkle basil on top. Bake in preheated oven for 35 minutes, or
until golden brown and serve hot.
NUTRITION FACTS: 329 CALORIES; 9 G FAT (4 G SATURATED,
2 G MONOUNSATURATED, 1 G POLYUNSATURATED); 88 MG
CHOLESTEROL; 1182 MG SODIUM; 675 MG POTASSIUM; 47 G
CARBOHYDRATE (19 G FIBER, 16 G SUGAR); 18 G PROTEIN
NUTRITION TAGS: Good source of vitamin A, High Potassium,
Diabetes Appropriate, High Fiber, High protein
Garlic Shrimp with Asparagus
FRIDAY Makes 1 serving
WHAT YOU WILL NEED
1 tablespoon Rouses olive oil
2 teaspoon chopped garlic
12 spears of asparagus
6 ounces shrimp, peeled and deveined (Season with ¼ tsp onion
powder & 1/8 tsp cayenne pepper)
1 tablespoon fresh squeezed lemon juice
1 teaspoon Rouses black pepper
HOW TO PREP
In a large skillet heat olive oil. Add garlic and sauté until soft. Add
asparagus and sauté until tender. Remove asparagus from skillet and
add shrimp. Cook until shrimp turn pink. Add lemon juice and season to
taste with black pepper. Add asparagus back into the skillet and serve
warm. Can be served over angel hair pasta or spaghetti squash.
NUTRITION FACTS: 287 CALORIES; 15 G FAT (2 G SATURATED,
10 G MONOUNSATURATED, 2 G POLYUNSATURATED); 214 MG
CHOLESTEROL; 967 MG SODIUM; 603 MG POTASSIUM; 11 G
CARBOHYDRATE (4 G FIBER, 4 G SUGAR); 28 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, High Potassium, Diabetes
Appropriate, High protein
Mediterranean Lentils with Rice & Onion
SATURDAY Makes 4 servings
WHAT YOU WILL NEED
2 tablespoons Rouses olive oil
2 large white onion, sliced into rings
1 1/3 cups uncooked green lentils
3/4 cup uncooked basmati rice
2 teaspoon pepper to taste
1 tablespoon cumin
1 package unsalted vegetable broth
1/4 cup non-fat plain yogurt
HOW TO PREP
Heat the olive oil in a large skillet over medium heat. Stir in the onions,
and cook until they turn a deep brown color, stirring often. Remove from
heat, and set aside. Place lentils and cumin in a pot with enough broth to
cover. Bring to a boil, reduce heat, and simmer about 15 minutes. After
15 minutes, add the rice and more broth to cover into the pot with the
lentils. Season with pepper. Cover saucepan, and continue to simmer 15
to 20 minutes, until rice and lentils are tender.
RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 5
Mix half the onions into the lentil mixture.
When ready to serve, top each portion with some yogurt and more
onions.
NUTRITION FACTS: 344 CALORIES; 7 G FAT (1 G SATURATED,
5 G MONOUNSATURATED, 1 G POLYUNSATURATED); 0 MG
CHOLESTEROL; 62 MG SODIUM; 886 MG POTASSIUM; 59 G
CARBOHYDRATE (7 G FIBER, 7 G SUGAR); 20 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, High Potassium, Low Sodium,
Diabetes Appropriate, High Protein
Vegetable Gnocchi
MONDAY Makes 4 servings
WHAT YOU WILL NEED
1 pound fresh whole wheat gnocchi
2 tablespoons Brummel and Brown yogurt spread
2 bunches green onions, chopped
3 small zucchini, thinly sliced lengthwise with a peeler
1 pint cherry tomatoes, halved
1/4 teaspoon grated nutmeg
1/2 cup grated Parmesan cheese
2 teaspoons black pepper
1/2 cup chopped fresh parsley
HOW TO PREP
Bring a large saucepan of water to a boil and cook gnocchi according to
package directions, then drain.
Meanwhile, melt yogurt spread in a large skillet for 1 minute. Add
green onions and zucchini and cook, stirring often, until softened. Add
tomatoes, nutmeg and pepper and stir often, until the tomatoes begin to
soften. Stir in Parmesan and parsley. Add the gnocchi and toss to coat.
Serve immediately.
Shrimp with Okra and Tomatoes
TUESDAY Makes 2 servings
WHAT YOU WILL NEED
1 tablespoon Rouses olive oil
½ onion diced
½ green bell pepper diced
¼ cup celery chopped
2 teaspoon garlic
3 cup frozen okra
1 can diced tomatoes, no salt added
1/8 teaspoon cayenne pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
½ pound peeled and deveined shrimp
2 teaspoons black pepper
HOW TO PREP
Heat olive oil in a large sauce pot on medium heat. Add onions,
bell peppers, celery, and cook until soft. Add garlic. Next add the
okra and sauté, stirring constantly so it doesn’t stick to the pot.
Cook okra about 15 minutes, until no longer slimy. Add tomatoes
and seasonings. Let simmer at low heat for 20 minutes. Turn up
heat, to bring to a slight boil and add shrimp, cooking until pink.
Serve hot.
NUTRITION FACTS: 230 CALORIES; 8 G FAT (1 G SATURATED,
5 G MONOUNSATURATED, 1 G POLYUNSATURATED); 143 MG
CHOLESTEROL; 671 MG SODIUM; 864 MG POTASSIUM; 21 G
CARBOHYDRATE (7 G FIBER, 6 G SUGAR); 20 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, High Potassium, Diabetes
Appropriate, High Fiber, High Protein
NUTRITION FACTS: 381 CALORIES; 8 G FAT (3 G SATURATED,
2 G MONOUNSATURATED, 2 G POLYUNSATURATED); 11 MG
CHOLESTEROL; 734 MG SODIUM; 962 MG POTASSIUM; 64 G
CARBOHYDRATE (8 G FIBER, 9 G SUGAR); 15 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, High Potassium, High Fiber, High
Protein
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MEAT:
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 5
SHOPPING LIST
1 pound shrimp, peeled and deveined
PRODUCE:
10 ounces fresh spinach, washed and chopped
3 eggplant
4 teaspoon chopped garlic
12 spears of asparagus
1 lemon
2 ½ large white onion, sliced into rings
2 bunches green onions
3 small zucchini
1 pint cherry tomatoes
1 green bell pepper diced
¼ cup celery chopped
3 cup frozen okra
GRAINS:
8 ounces DeLallo whole wheat penne pasta
4 cups Italian seasoned bread crumbs
1 1/3 cups uncooked green lentils
3/4 cup uncooked basmati rice
1 pound fresh whole wheat gnocchi
DAIRY:
1/2 cup crumbled feta cheese
2 eggs
1 ½ cup mozzarella cheese, shredded and divided
1 cup grated Parmesan cheese
1/4 cup non-fat plain yogurt
2 tablespoons Brummel and Brown yogurt spread
SPICES:
CANNED ITEMS:
2 (14.5 ounce) cans Italian-style diced tomatoes
1 (19 ounce) can (no salt added) cannellini beans
1 bottle Sal and Judy’s Heart Smart spaghetti sauce
1 package unsalted vegetable broth
1 (14.5 ounce) can diced tomatoes, no salt added
1/2 cup crumbled feta cheese
2 eggs
1 ½ cup mozzarella cheese, shredded and divided
1 cup grated Parmesan cheese
1/4 cup non-fat plain yogurt
2 tablespoons Brummel and Brown yogurt spread
IN THE PANTRY:
Parchment paper
4 tablespoon Rouses olive oil
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