December 2011

December 2011 posts

Party Paella

Our heart-healthy and well-balanced paella sacrifices none of the flavor. We’ve used sausage, chicken and shrimp, but in moderation. Coriander and turmeric contribute beautiful color and flavor for an impressive but simple dish that looks like you spent hours preparing. Toss a salad, and ring the dinner bell. Serves 6.


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 red bell peppers, chopped
  • 6 ounces low sodium turkey or chicken sausage, cubed
  • ½ pound boneless, skinless chicken breast, cubed
  • 3 cups cooked brown rice, moist
  • 1½ cups frozen peas, thawed
  • 3 teaspoons lemon juice
  • 3 garlic cloves, minced
  • 2 teaspoon each coriander and turmeric
  • 12 ounces small frozen shrimp, thawed and peeled


  1. In a medium nonstick skillet, heat olive oil. Sauté onion, sausage, chicken breast, and red pepper until sausage is cooked all the way through, about 5 minutes.
  2. In a large bowl, mix together the cooked rice, peas, lemon juice, garlic, coriander, and turmeric.
  3. Add rice mixture to the skillet and stir until combined. Place shrimp on top, reduce heat to low, and simmer until shrimp are pink, about 3 minutes. If rice mixture is drying out, add a few tablespoons of water to keep it moist.

Per serving: 371 calories, 35 gm protein, 33 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 146 mg cholesterol, 5 gm fiber, 633 mg sodium

THE SEASONED COOK This is a great recipe for festive occasions. It's fast and easy but looks like you took a long time in the kitchen. Shrimp is high in protein and low in calories and fat. Read the label carefully for fat content in sausage.

Emergency Cardiac Care at Four Swedish Campuses Recognized by the Washington State Department of Health

SEATTLE, Dec. 20, 2011 – Swedish recently learned that the Washington State Department of Health (DOH) certified four of its campuses to provide emergency cardiac care services to patients throughout the Puget Sound region. Swedish Cherry Hill and Swedish Edmonds received Level 1 designations, and Swedish First Hill and Swedish Ballard received Level 2 designations.

The DOH recently developed the emergency cardiac system to provide a consistent, statewide certification program that recognizes the level of emergency care available to cardiac patients in medical facilities across Washington state.

This new designation confirms Swedish’s long standing role as a leader in providing critical cardiac care in emergency settings. The Level 1 designation for Swedish Cherry Hill and Swedish Edmonds signifies that both campuses have the full range of equipment and staffing to provide 24/7 percutaneous (catheter-based) cardiac interventions as a provision of the Level 1 emergency cardiac care designation.

Pasta Puttanesca

Sardines give this dish a subtle flavor but don’t overwhelm it. Our advice is to try it and listen to the rave reviews. Then you can decide if you want to reveal your secret ingredient. This pasta also makes for great leftovers. Serves 4.


  1. 1 tablespoon olive oil
  2. 6 cloves garlic, minced
  3. 1 3.75-ounce can sardines, packed in water, drained
  4. 1 28-ounce can diced or crushed tomatoes
  5. 3 tablespoons capers
  6. ½ cup olives, green or black, pitted and chopped
  7. ¼ teaspoon cayenne pepper
  8. ½ teaspoon black pepper
  9. 2 teaspoons oregano, fresh chopped or 1 teaspoon dried
  10. 2 teaspoons basil, fresh or 1 teaspoon dried
  11. 8 ounces dried whole wheat pasta, rotelle or seashell
  12. 2 tablespoons parsley, chopped
  13. 2 tablespoons parmesan cheese


  1. Heat the olive oil over medium heat. Add garlic and sardines and stir together to form a paste, about 3 minutes.
  2. Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer for 15 minutes.
  3. Meanwhile, cook pasta in 4 cups water until al dente and drain.
  4. Combine pasta and sauce and toss to coat.
  5. Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve.

Per Serving: 340 calories, 17g protein, 52g carbohydrate, 10g fat, 2g sat fat, 5g mono fat, 19mg cholesterol, 2g fiber, 608mg sodium.

THE SEASONED COOK You don't have to debone the sardines before cooking. And, they provide a good source of calcium.

Pan-Asian Salmon with Caramelized Bok Choy and Shiitakes over Lentils

Everyone should have this salmon recipe if only for the delicious glaze! By adding the caramelized bok choy and shiitakes or some other green vegetable, you create a new combination for your menu file. And, starting with the lentils as the base ingredient adds a fullness and texture that’s really good. In fact, whenever given the opportunity, make extra lentils because they are so easy to use as leftovers. Serves 4.

Simple lentils


  • 1¼ cups water
  • 1 cup low-sodium chicken stock
  • ¾ cup lentils
  • 2 cloves garlic, crushed


  1. Pour water and stock in pot and bring to a boil.
  2. Add lentils and garlic, cover pot and reduce to simmer for 15-20 minutes, or until lentils are just tender.

Caramelized bok choy and shiitakes


  • 1 tablespoon olive oil
  • 8 large shiitake mushrooms cut into ¼" slices, about ¼ pound or use 32 slices dried reconstituted shiitakes, available in Asian markets
  • 6 baby bok choy bulbs, cut in half lengthwise, about ½ pound
  • 1 tablespoon low-sodium chicken stock


  1. Heat oil at medium in large skillet.
  2. Sauté mushroom slices until slightly browned both sides, add chicken stock and remove from heat. Continue stirring until stock is fully absorbed and place aside.
  3. Return skillet to medium-high heat. When hot, add baby bok choy, cut side down. Cook until slightly brown but not charred (leaves will get darker than the bulb which becomes golden brown).
  4. Serve 3 bok choy halves and 8 shiitake slices per serving. Place salmon on top.

Broiled salmon


  • 1 pound salmon fillet, skinned and cut into 4 equal portions
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon brown sugar
  • 1 teaspoon honey
  • ¼ teaspoon dry ground ginger
  • ¼ teaspoon dry ground mustard


  1. Preheat broiler to highest setting.
  2. Combine all ingredients and brush on salmon top and bottom sides.
  3. Place salmon on foil then cook under hot broiler for 4 minutes.
  4. Serve over caramelized bok choy and shiitake mushrooms, spoon liquid left in foil on top.

Serve with cooked lentils.

Per serving: 392 calories, 42 gm protein, 33 gm carbohydrate, 12 gm fat, 2 gm sat fat, 5 gm mono fat, 52 mg cholesterol, 12 gm fiber, 363 mg sodium

THE SEASONED COOK If baby bok choy or shiitakes are not available, substitute pea pods and crimini mushrooms, and simply sauté them.

Swedish Produces Short Video Featuring Two Quick, Easy and Healthy Holiday Drink Recipes

 Swedish recently shot and produced a short video featuring two recipes for quick, easy and healthy Holiday drinks.

Oven Fried Chicken

At the next picnic, you don’t have to give up your beloved fried chicken; just bake it instead using this recipe and enjoy! Serves 4.

Try this with: Green beans and mashed sweet potato.


  • 4 4-oz chicken breasts, boneless, skin removed
  • ⅔ cup low-fat buttermilk
  • ⅓ cup bread crumbs
  • ½ teaspoon marjoram
  • ½ teaspoon onion powder
  • ½ teaspoon paprika
  • ½ teaspoon thyme


  1. Preheat oven to 350º.
  2. Pour buttermilk into bowl.
  3. Mix together crumbs and spices in a second bowl.
  4. Dip chicken in buttermilk, dredge in mixture and place on lightly oil sprayed cookie sheet.
  5. Bake for 20-25 minutes.

Per serving: 363 calories, 30 gm protein, 22 gm carbohydrate, 16 gm fat, 1 gm saturated fat, 58 mg cholesterol, 1 gm fiber, 633 mg sodium

THE SEASONED COOK For kids, try cutting the chicken into bite-size pieces and serving as nuggets. Prepare separate low-fat dipping sauces for a fun party idea.

Nouvelle Salad Nicoise

À votre santé! It means “to your health”, and that’s what this French-inspired salad is all about. We’ve improved it by using a lighter dressing and substituting sweet potatoes, an excellent source of phytochemicals and beta carotene. Try salmon or sardines for extra Omega-3 fatty acids. Serves 4.

Salad dressing


  • ½ teaspoon Dijon or favorite mustard
  • 1 tablespoon nonfat yogurt
  • 1 clove garlic, minced
  • 1 tablespoon red wine vinegar
  • 2 tablespoons buttermilk
  • 1 squeeze fresh lemon juice
  • ⅛ teaspoon Worcestershire sauce


  1. Mix all ingredients in small jar.



  • 1 sweet potato (½ pound) cooked but still firm, skinned and cubed into bite size pieces
  • 2 hard boiled eggs
  • 1½ cups green beans
  • ½ red onion, thinly sliced
  • 1 red or yellow sweet pepper, halved, seeded and thinly sliced
  • 1 cucumber, peeled, halved lengthwise, seeded and sliced into bite size pieces
  • 6 ounce can tuna in water
  • 2 tomatoes, halved, and each half cut into at least 3 wedges each
  • 3 artichoke hearts, quartered (canned, packed in water)
  • Salad greens, assorted and washed
  • Black olives, pitted and seeded


  1. Peel eggs, remove yolks from eggs, and slice whites
  2. In olive oil spray, sauté green beans, red onions, and peppers. Refrigerate for 15 minutes

Options for assembly

  • Place greens on each plate, and arrange ingredients in pinwheel fashion around the plate. Sprinkle olives randomly and offer dressing on the side.
  • Offer a salad bar with people assembling their own plates.

Per serving with dressing: 265 calories, 22 gm protein, 33 gm carbohydrate, 7 gm fat, 2 gm sat, 3 gm mono, 121 mg cholesterol, 9gm fiber, 225 mg sodium

THE SEASONED COOK Feel free to substitute sardines or canned salmon for tuna. Or, instead of tuna, grill a piece of fresh fish or chicken and serve on the side.

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