November 2011

November 2011 posts

Quick and Healthy Breakfast Burritos

Add a little zest to breakfast with this south-of-the-border-inspired dish. It takes just minutes to make and everyone can create their own burrito (serves 4)!


  • 2 eggs
  • 3 egg whites
  • 2 tablespoons skim milk
  • 1 cup black beans, rinsed and drained
  • ½ cup bottled salsa of your choice
  • Canola cooking spray
  • 4 whole wheat tortillas (8 inch), at room temperature
  • ¼ cup fat-free sour cream
  • 2 tablespoons chopped cilantro
  • chili flakes to taste


  1. In a small bowl, whisk together the eggs, egg whites, and skim milk.
  2. In a small pot, mix together the black beans and salsa and heat.
  3. Spray a small nonstick skillet with cooking spray. Over medium high heat, cook eggs until done on one side, flip and cook on the other side. Cut into 4 equal slices.
  4. Lay tortillas on a work surface and top with eggs, black bean mixture, sour cream, cilantro, and chili flakes to taste. Then roll and eat.

Per serving: 215 calories, 14g protein, 34g carbohydrate, 6g fat, 2g sat fat, 2g mono fat, 124mg cholesterol, 6g fiber, 677mg sodium

THE SEASONED COOK If you’re reluctant to toss away the yolk, know that real eggs cost less than egg substitutes.

Goat Cheese with Jalapeño Jelly

Everyone loves this spicy addition to goat cheese. Keep these ingredients in your kitchen so you can make this appetizer for party time or any time! Serves 8 as an appetizer.


  • 4 ounces soft goat cheese
  • 1 tablespoon Jalapeño jelly


  1. Place cheese on serving plate and cover with jelly.
  2. Serve at room temperature with crackers or thinly sliced baguette.

Per serving: 44 calories, 3 gm protein, 3 gm carbohydrate, 3 gm fat, 2 gm sat fat, 1 gm mono fat, 7 mg cholesterol, 0 gm fiber, 53 mg sodium

THE SEASONED COOK Packaging over the cheese can be messy to cut away. Scissors are the best tool for this task. This is also an example of “a little taste goes a long way”. Sometimes less really is more!

My baby has a cold: What can I do at home and when should my baby be seen by the doctor?

This is a question that parents typically ask during this time of the year. Common cold or upper respiratory infections are common in children during the first few years of their life. Some children may have about 8-10 colds by the time they are two, and may experience many more if they are in daycare or if they have older siblings attending school.

Children generally show symptoms that differ from that of adults. Usually, parents notice that their child has runny nose, cough, sneezing and nasal stuffiness. The nasal discharge is clear at first, but may become yellowish-green in color. A low grade fever may also be present the first few days. These symptoms usually last for about 10 days and then improve. However, complications sometimes occur, including bronchiolitis, croup, ear infections, sinusitis and pneumonia.

Unfortunately, there are no medications that can cure the common cold. These colds are caused by viruses, and antibiotics have no role in their treatment .The best thing that parents can do....

Garbanzo Beans and Tomato Curry

Don’t let curry intimidate you—this recipe is as simple as it is delicious. The nutritional value of the garbanzo beans (also known as chickpeas) allows this dish to stand alone or be served with fish or grilled chicken. Serves 4.


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, finely chopped
  • 1 tablespoon ginger, finely chopped
  • 1 tablespoon curry powder
  • 1 14.5-ounce can low-sodium diced tomatoes
  • 1 15-ounce can garbanzo beans, rinsed and drained
  • ½ cup fresh cilantro, chopped (or parsley)
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt, optional
  • ½ cup plain nonfat yogurt


  1. Heat olive oil in a large saucepan over medium high heat. Add onion and sauté until tender, about 4 minutes. Add garlic, ginger, and curry powder and sauté 2 minutes.
  2. Add tomatoes and garbanzo beans and simmer 15 minutes to blend flavors.
  3. Stir in cilantro and lemon juice.
  4. Serve with a dollop of yogurt.

Per serving: 264 calories, 14g protein, 44g carbohydrate, 5g fat, 1g sat fat, 2g mono fat, 1mg cholesterol, 11g fiber, 44mg sodium (with optional salt: 189mg sodium)

Frittata Supra

Put some mega in your menu! This savory fritatta showcases green superfoods, those savory superheros that are low in calories and high in nutrients and anti-oxidants. Choose between kale, chard or spinach, pepped up with sautéed onion, garlic and red pepper. A super selection for breakfast, lunch or dinner. Serves 4.


  • 1 bunch kale, Swiss chard, or spinach (about 4 cups)
  • 2 tablespoons water
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 clove garlic, minced
  • 1 large red bell pepper, cut into bite-sized julienne
  • 4 eggs
  • 8 egg whites
  • black pepper to taste
  • ¼ cup Parmesan cheese


  1. Place oven rack in center of oven and preheat broiler.
  2. To prepare greens, remove tough ribs and stems and chop leaves into bite-sized pieces.
  3. In a nonstick, oven-proof skillet, heat olive oil and sauté onion and garlic until golden. Add red pepper and sauté briefly. Add greens and a splash of water, just enough to wilt the greens. Cover pan and allow the greens to steam until tender, 5-10 minutes, depending on the greens you use. The denser the leaf, the more cooking is needed.
  4. Whisk whole eggs and egg whites with 2 tablespoons water. Add pepper.
  5. Remove lid and pour egg mixture evenly over vegetables. Sprinkle with Parmesan cheese. Broil just until eggs are set, about 6-8 minutes. Remove, cut into wedges, and serve with roasted vegetables.

Per serving: 212 calories, 18 gm protein, 12 gm carbohydrate, 10 gm fat, 3 gm sat fat, 5 gm mono fat, 216 mg cholesterol, 2 gm fiber, 287 mg sodium

THE SEASONED COOK Frittatas can also be made entirely on top of the stove. Turn the heat down very low, cover skillet, and cook until eggs are set. For less than $5 for four people, this is one of the most economical and nutritious main dishes you can make.

Mama's Italian Chicken Dinner

The title of this menu evokes family dinners — warm, cozy and satisfying. All the chef needs to add is good company and conversation. This recipe can be expanded for a crowd (as is serves 4). Leftovers are great for during the week.


  • ¾ lb. chicken breasts, boneless, skinless
  • 1 tablespoon olive oil
  • Olive oil pan spray
  • 1 medium onion, thinly sliced
  • 2 sweet peppers, yellow or red, seeds removed and sliced
  • 1 garlic clove, minced
  • 1 14.5 ounce can diced tomatoes
  • ⅔ cup chicken stock
  • 1 tablespoon each oregano and basil
  • 1 cup canned cannellini beans, rinsed and drained


  1. Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden brown. Remove from pan.
  2. Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes.
  3. Add tomatoes with juice and stir. Place the chicken over mixture and pour in wine or stock, and sprinkle with herbs.
  4. Cover the pan and lower the heat, simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and juices should run clear.
  5. Mash half of the beans, then add to pot and stir into liquid. Add the rest of beans and simmer for 5 minutes more. Serve in bowls with green salad and crusty bread.

Per serving: 332 calories, 36 gm protein, 29 gm carbohydrate, 8gm fat, 2 gm sat, 1 gm mono,78 mg cholesterol, 6 gm fiber, 559 mg sodium

THE SEASONED COOK When serving this dish to more active people, spoon it over two ounces of noodles. To save time, prepare the night before to step 4.

Nutrition Goldmine: Sweet peppers are among the most nutrient-dense vegetables you can buy. They contain large amounts of both Vitamin C and beta-carotene, two powerful antioxidants.

Movember at Swedish Thoracic Surgery

November is associated with two significant cancer awareness efforts that have meaning to all of the staff at Swedish Thoracic Surgery.

First, and most important to us, November is Lung Cancer Awareness month.  Each year for the last 6 years we have suported this important cancer with an event for the public.  Lung cancer is the most common cancer and remains the deadliest of all cancers.  Yet, is is always shrouded in secrecy because of its association with smoking.  But, many of the patients quit smoking some time ago or were never smokers and must still face this deadly disease.

This year, a public event - Shine a Light on Lung Cancer -  will be held on Tuesday, November 7, 2001 at 5:30 pm at Gilda's Club on 1400 Broadway.  Anyone who has been touched by lung cancer is encouraged to attend.

Second, November is also becoming known as Movember.  This movement has been to support men's cancer initiatives and prostate cancer with the LIVESTRONG Foundation and Prostate Cancer Foundation.  The men at Swedish Thoracic Surgery have come out in support of both of these important issues and are participating in Movember.  As of November 1, 2011 - all of us were clean shaven.

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