Healthy Recipes: Mainland Wellness & Rehabilitation Center

Nutrition

GARLIC MASHED CAULIFLOWER

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Directions

  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

ROASTED GREEN BEANS, MUSHROOMS, AND ONIONS WITH PARMESAN BREADCRUMBS

Ingredients

  • 1 1/2 lb. green beans, trimmed
  • 1 medium red onion, sliced into rings
  • 8 oz. cremini mushrooms, sliced
  • 8 tbsp. extra-virgin olive oil, divided
  • kosher salt
  • Black pepper
  • 1 c. fresh breadcrumbs or panko
  • 1/2 tsp. dried oregano
  • 1/2 c. grated Parmesan (1/2 oz.)
  • 1 lemon

Directions

  1. Preheat oven to 425 degrees F. On two rimmed baking sheets, arrange green beans, onions, and mushrooms. Toss each with 3 tablespoons olive oil and season with salt and pepper. Roast until tender and deeply browned, 30 to 35 minutes.
  2. Meanwhile, in a medium skillet over medium heat, heat remaining 2 tablespoons oil. Add breadcrumbs and oregano and cook, stirring constantly, until golden brown, 3 minutes. Remove from heat, stir in Parmesan, and zest of lemon.
  3. Squeeze lemon juice over roasted vegetables and top with Parmesan breadcrumbs.

BAKED MAC & CHEESE WITH SPINACH

Ingredients

  • 3 tablespoons plain dry breadcrumbs
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon paprika
  • 1 16-ounce or 10-ounce package frozen spinach, thawed
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons all-purpose flour
  • 2 cups shredded extra-sharp Cheddar cheese
  • 1 cup low-fat cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Directions

  1. Put a large pot of water on to boil. Preheat oven to 450 °F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
  3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.
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