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Meals In A Hurry

Make sure to look at the number of servings in each recipe!Meal #12 Grilled Cheese and Tomato Soup
**3-4 oz of meat= deck of cards
Nutrition facts for tortilla shells are based off La Tortilla whole wheat tortilla soft shells (my favorite brand)

Meal #1 
Bean and Cheese Burritos, 1 serving

1 Whole wheat or corn tortilla (<130calories per shell)
½ cup canned fat-free refried beans or 2 oz grilled chicken breast
1 teaspoon taco seasoning
1 slice fat-free cheese
1 Tablespoon fat-free sour cream 
1 Tablespoon salsa 
½ cup of corn 

Mix beans and taco seasoning together and spread over tortilla shell, add a slice of cheese and roll-up. Warm in skillet or microwave (45 seconds), top with sour cream and salsa, side of corn.  You may substitute 1 soft shell tortilla for 2 hard shells. 

330 calories, 4g fat, 59 grams carbohydrates, 11g fiber, 17g protein

Meal #2
Fajitas, 3 servings

9oz pork loin or chicken breast cut into thin strips
1 (16oz) bag  Birds Eye pepper stir fry veggies
1 packet low sodium fajita mix 
3 whole-wheat tortillas (<120 calories)
Topping per serving:
¾ cup low-fat or reduced-fat shredded cheese 
6 Tablespoon salsa
Heat skillet to medium heat, add meat, veggies and seasoning packet. Cook for about 10 minutes or until meat is done, stir several times throughout. (If using precooked meat, simply mix together with veggies/seasoning and microwave a few minutes, great when you have leftover chicken or pork loin). Top tortilla with meat/veggie mixture and salsa. You may substitute 1 soft shell tortilla for 2 hard shells (50 calories each). 

Per fajita: 400 calories, 16g fat, 32g carbohydrates, 10g fiber, 36g protein   

Meal #3
Chicken Marinara, 1 serving 

1 4oz grilled chicken breast
½ teaspoon garlic and onion powder or fresh minced garlic
½ teaspoon Italian seasoning 
½ cup marinara 
¼ cup shredded mozzarella or 1 tablespoon parmesan cheese
 2 cups steamed broccoli 

Spray skillet with cooking spray. Season chicken breast with garlic, onion and Italian seasoning. Cook on both sides for about 5 minutes each or until no longer pink in middle. Top with marinara and cheese. Serve with broccoli. 

380 calories, 10g fat, 33g carbohydrates, 12g fiber, 42g protein 
Meal #4
Veggie & Black Bean Quesadillas, 1 serving

1 whole wheat tortilla
¼ cup part-skim mozzarella cheese, shredded
½ cup leftover pepper stir fry veggies, cooked bell pepper, and onion strips 
½ cup black beans
1 T finely chopped cilantro 

Spray skillet with cooking spray and lay tortilla flat into the skillet.  Add all ingredients to one side of tortilla fold and press firm to hold tortilla together. Brown both sides for about 5 minutes on medium heat. 

290 calories, 9g fat, 48g carbohydrates, 22g fiber, 24g protein

Meal #5
Mini Pizzas, 2 servings

2 whole-wheat English muffin, split in half
1/2 cup marinara sauce (2 T per half) 
12 Turkey pepperonis (3 per half)
1/2 cup shredded mozzarella (2 T per half) 

Assemble pizzas, bake in the oven until warm and toasted. Make a bunch of these up at one time, then make into little sandwiches and place in ziplock bags for the week, or freeze for later. Can microwave too, but better toasted! 

2 “halves”: 230 calories, 6g fat, 28g carbohydrates, 4g fiber, 15g protein
Meal #6
Teriyaki Stir Fry, 4 servings 

1 lb cooked pork loin, diced into cubes 
2 bags Birds Eye sugar snap stir fry veggies
1 cup instant brown rice, dry
½ Lawry’s Carb Options AsianTeriyaki marinade (I like the sesame ginger kind too) 
Great for when you have leftover pork loin.  So before you make this meal, have your pork loin, baked potatoes and steamed veggies 1 night, then transform your leftover pork loin and veggies into this the next night! This also freezes well. Cook rice as directed on the box, then add remaining ingredients and mix well.  

1 serving: 410 calories, 9.7g fat, 37 grams carbohydrates, 4 g fiber, 39g protein. 

Meal #7
Tilapia and Rice, 4 serving

1 lb Tilapia
1 cup brown rice, dry 
2 cups low sodium chicken broth
4 cups Melody vegetables (2 bags frozen) 

Preheat your oven's broiler. Grease a broiling pan. Arrange fillets in a single layer on the prepared pan and season both sides with lemon pepper. Broil a few inches from the heat for 5 minutes. Flip the fillets over and broil for a couple more minutes or until slightly browned and fish flakes easily with a fork. Be careful not to overcook the fish. Cook rice as directed on box except using chicken broth in place of water (or use water and add 1 chicken bouillon cube). Place veggies on a cookie sheet in the oven, spray with cookie spray and salt to taste; roast at 350 for ~15 minutes or until tender and slightly browned. 

1 serving: 220 calories, 2.7g fat, 22g carbohydrates, 3g fiber, 26g protein
Meal #8
Chicken Parmesan, 4 serving 

1lb frozen chicken breast tenderloins (boneless and skinless)
1 16oz jar chunky tomato sauce (~40calories per ½ cup)
1 teaspoon garlic powder or fresh garlic
1 teaspoon Italian seasoning 
4 Tablespoon Parmesan cheese (1 T per serving)
1 small spaghetti squash (yields ~4 cups cooked spaghetti squash) 
Garlic salt to taste

Preheat oven to 450. Cut spaghetti squash in half, lengthwise and place flat side up on the cooking sheet. Bake for 20-30 minutes or until squash can be scraped from edges with a fork and is spaghetti-like. Place chicken in a casserole dish, season with garlic and Italian seasoning, and pour tomato sauce over top. Cover with aluminum foil and bake for 20 minutes or until chicken is no longer pink in middle. Top spaghetti squash with chicken and tomato sauce, and sprinkle with parmesan. 

1 serving: 250calories, 7g fat, 18g carbohydrates, 4g fiber, 29g protein
Meal #9
Mexican soup, 5 servings 

1 (14.4-ounce) can fat-free chicken broth
1 (14.4-ounce) can corn, drained and rinsed
1 (14.4-ounce) can black beans, drained and rinsed
1 (14.4-ounce) Rotel, tomatoes, and chilies 
1 (14.4-ounce) can fat-free refried beans
1 (14.4-ounce) can no-salt-added diced tomatoes

Combine all ingredients in a medium saucepan, whisking to integrate the refried beans. Simmer, then serve. Garnish with fresh chopped chives, 1 tablespoon fat-free sour cream, or salsa. 

1 serving: 260 calories, 1g fat, 50g carbohydrates, 15g fiber, 15g protein
Add 14 baked tortilla chips to make the meal 400 calories.

Meal #10
Sesame Peanut Pasta, 4 servings

2 medium green onions, sliced thin
1/4 cup chicken or vegetable broth
2 tbsp creamy peanut butter
1 tbsp plus 1 tsp cider vinegar
1 tsp sesames 
1/4 tsp cayenne, or more if you like it hot
2 cups diced tofu (optional)
4 cups cooked whole-wheat spaghetti

Serve with 2 cups steamed broccoli 

Combine all ingredients except spaghetti and tofu, mix well. Add tofu to the sauce and let sit, tossing to coat. Cook spaghetti as directed on box, drain. Once pasta is ready, heat tofu/sauce in microwave about 30 seconds. and pour over hot pasta. 
1 serving of pasta: 240 calories, 6g fat, 40g carbohydrates, 7g fiber, 9 grams protein
Plus ½ cup tofu: 330 calories, plus 2 cups broccoli 390

Meal #11 
Taco Beans and Rice, 4 servings 

2 cups instant brown rice
1 can chili beans
1 can black beans
1 can Rotel
1 packet taco seasoning  

Cook rice as directed, drain black beans and add all remaining ingredients to rice. Mix well and enjoy it!
1 serving: 360 calories, 2g fat, 77g carbohydrates, 14g fiber, 16g protein
Plus ½ cup corn on the side= 420 calories

Meal #12
Grilled Cheese and Tomato Soup, 1 serving (when you are really hungry!)

1 10oz can condensed tomato soup + 1 cup skim milk
4 slices 35-calorie bread
2 slices fat-free cheese
Spray butter

Combine soup and milk, heat to the desired temperature stirring until smooth. Spray 1 side of the bread slice and lay butter side down on skillet. Assemble grilled cheese and toast on both sides until golden brown. 
1 serving: 500 calories,1g fat, 91g carbohydrates, 2.5g fiber, 29g protein
Save half of the soup for another meal and save 150 calories! Use water instead of milk and save 80 calories.

Meal #13
Easy Mediterranean Pizza, 4 servings (this is a splurge!)
2 whole wheat Pita bread, cut down the middle to make 4 thin crusts
1 cup pesto sauce (use bottled or make your own)
1 cup artichoke hearts, chopped
1 cup diced tomatoes 
1 cup spinach leaves
1⁄2 cup black olives
¼ cup feta cheese
¼ cup mozzarella cheese, asiago, and provolone cheese mix
Preheat oven to 350 degrees F. Brush mini pizzas with olive oil. Divide pesto sauce and spread evenly over 4 mini pizzas. Top pizzas with remaining ingredients. Place pizza directly on the oven rack for 5 minutes, or until cheese is melted.

1 serving: 530 calories, 33g fat, 42g carbohydrates, 16g protein

Meal #14
Garden Vegetable Crustless Quiche, 10 servings
6 large eggs
1 1/2 cups(6 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
1 1/2 cups(6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup1% low-fat milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder
1/2 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese
Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato with onion (such as Simply Potatoes)
1 cup finely chopped green bell pepper (about 1)
1 (8-ounce) package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced

Preheat oven to 400°.
Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove the dish from the oven), and bake for 35 minutes or until lightly browned and set.

Happy and Healthy Holidays!

Trying to eat a healthy diet, maintain a healthy weight and live a healthy lifestyle? You may think you are doomed with the upcoming feasts and Holiday dinners, but no need to worry! Getting through the holidays without weight gain is do-able with a little self-motivation, realistic goals, and a PLAN! The next 3 weeks will include tips to surviving the holidays without weight gain, along with a satisfying recipe, of course! 

Holiday Party Tips

  • Make a plan. Before you dive into every dish and dessert served up buffet style, check out your options. Make a plan as to what and how much you are going to eat. Get a plate and silverware, and sit down to eat!
  • Be realistic. Aim to maintain your weight during the holidays—not to lose weight. Eat small, lower-calorie meals during the day so you can enjoy some of those tradition holiday foods later.
  • Don’t arrive at the party famished. You’ll be more likely to overeat. Instead, eat a small, low fat snack such as yogurt, fruit and low fat cheese or cottage cheese, or a half sandwich with lean meat before you head out to the party.
  • Keep the buffet trips to one. Choose the foods you just can’t live without or the ones that make the Holidays so special to you. Take small portions, eat slowly and savor each bite! 
  • Bring a healthy appetizer, such as a fruit tray, fresh veggies with a low fat yogurt or cottage cheese dip, or a whole wheat tortilla roll up with lean deli meat, low fat cheese and pickle. This ensures that you have a healthy option. 
  • Get enough sleep! Being sleep deprived can increase your appetite and lead to poor decision making! 

Mindlessly Eat Less

  • Keep a food journal. It’s an easy way to become more aware of what you eat.
  • Choose the smallest plates, cups and bowls. You’ll be satisfied with less.
  • Be the last one to start eating.
  • Serve the food in the kitchen, rather than leaving it on the table- you’ll be less likely to get seconds.
  • Take small portions and wait 20 minutes before deciding to get seconds- you’ll probably still eat less than if you took a large portion and did not get seconds. (Plus, as an added bonus, you’ll flatter the cook!)
  • Keep a reminder of how much you have already eaten (such as toothpicks from your appetizers). This will help keep you from overeating.
  • Limit pre-snacking to a few hors d'oeuvres. Studies show that 10% of our holiday calories come from these pre-meal foods. Focus on socializing instead.

Drinks to Your Health!

Alcoholic and Holiday beverages tend to pack a ton of calories yet provide very little nutritional value. In addition, beverages rarely satisfy hunger because they leave our stomach quickly. Choose more 0 calorie drinks like water, sparkling water and diet beverages and treat other beverages, including 100% juice as an occasional treat.

  • Instead of homemade or traditional eggnog (350 calories, 19g fat per ~8oz), try a low fat recipe.
  • Try your favorite coffee house drink with non-fat milk or almond milk and no whipped topping. 12 oz peppermint mocha with whole milk and whip (360 calories, 16g fat) vs. 12 oz non-fat, no whip peppermint mocha (240 calories, 2.5g fat). If you have diabetes or watching carbohydrate intake, try using Splenda, Stevia or other type are sugar substitute to save on calories and carbohydrates. Of course, with any sweetened beverage or treat, portion and moderation is Key!
  • Keep the alcoholic beverages to 1-2 drinks. This will save you empty calories and keep you healthy!

Weight Watchers Salsa Pinwheels


4 oz low fat cream cheese softened
3 Tbsp. of your favorite Salsa 
1/2 cup Mexican Style Cheese 
1/4 tsp. chili powder 
4 (6 inch) whole wheat tortillas

Mix cream cheese and salsa; spread onto tortillas. Top with remaining ingredients. May add lean deli meat slices. Roll up tortillas tightly. Cut each crosswise into 5 slices

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional

Fruit and Oat Muffins 

This recipe is a staple in our home. We often bake something at least once a week, muffins being the most popular. It is a quick grab and go breakfast, or snack. These are super versatile as you can use whatever fruit you have on hand, or a combination of fruit. It is a great way to use produce that has seen better days. Change it up by adding dark chocolate chips, dried fruit and/or chopped nuts, seeds etc. These whole grain muffins are high in fiber and contain 2 tablespoons of fruit per muffin. They also freeze nicely!

2.5 cups any fruit puree 
½ cup butter, softened
½ cup yogurt
½ cup brown sugar
2 eggs
1 tsp salt
2 tsp vanilla
1 tablespoon cinnamon
1 tablespoon baking powder
3 cups old fashioned rolled oats
2 cups whole wheat flour

Preheat oven to 350F.
Puree fruit until smooth. Cream butter, yogurt and brown sugar using a handheld mixer or a stand mixer. Add eggs and pureed fruit. Mix well.
Stir in salt, vanilla, cinnamon, and baking powder. Mix well to combine. Add oats and flour. Continue mixing until just combined.
Prepare 24 muffin tins with liners sprayed with non-stick cooking spray. Fill muffin pans 3/4 full of batter and bake at 350 degrees for 20-25 minutes.
Remove from oven and allow to cool.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian

Whole Grain Cut Out Cookies

Happy Valentine’s Day! What a great excuse to make fun heart-shaped sugar cookies. Making cookies at home allows for more wholesome ingredients, and is a great way to make memories with loved ones.  This recipe is a favorite of mine, especially because of the little hands that help make it. These cookies are made with hearty oats and whole wheat pastry flour. They are so good, they don’t even need frosting! 


  • 1 c. butter 
  • 3/4 c. packed brown sugar 
  • 1 egg
  • 1 tsp. vanilla
  • 1 c. oats, chopped fine in blender
  • 2-1/4 c. whole wheat pastry flour OR whole wheat white flour
  • 1 tsp. cinnamon
  • 1/2 tsp. salt
  • 1/2 tsp. baking powder


  1. In a large mixing bowl, beat the sugar and butter together and then add the egg and vanilla. Beat until smooth.
  2. Add the oats, flour, cinnamon, salt, and baking powder and beat until the dough comes together.
  3. Divide the dough into two pieces, wrap in wax paper and refrigerate for about 20 minutes.
  4. Preheat the oven to 350 degrees and grease (or line with parchment paper) 2 baking sheets.
  5. Remove one dough ball at a time, roll out about 1/4″ thick, cut into shapes and place on cookie sheets close together, because they don’t spread. Re-roll as needed to use up the dough.
  6. Bake the first sheet while rolling the dough for the second sheet. Bake the cookies about 8-9 minutes for thicker cookies (if you’ve rolled them thinner, they only need to bake 6-8 minutes). Set a timer! 
  7. Remove the cookies to a rack to cool before decorating.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian

Tips for a BETTER Heart

  • Primarily focus on eating fruits & vegetables. These can be enjoyed fresh, from frozen, or canned without added sugar or salt. Aim for 3-4 servings of each per day.
  • Choose WHOLE grains (oats, quinoa, kamut, wheat berries, brown rice, barley, buckwheat, millet, farro, teff), & whole wheat products (100% whole wheat bread & bread products, 100% whole wheat pasta).
  • Eat ½ cup cooked legumes such as beans, lentils or peas at least 3 times per week.
  • Limit red meat to less or equal to 4 oz. per week.
  • Use animal protein as a complement to the diet & incorporate plant-based protein as the main dish. Plants based protein includes legumes, tree nuts, quinoa, and seeds.
  • Eat omega-3 & protein-rich fish like salmon, mackerel, tuna or sardines at least 2 times per week.
  • Reduce added sugar by simply cutting current portions in half. Replace added sugars (syrups & granulated sugars) with a natural nonnutritive sweetener like Stevia, or Splenda to cut down on carbohydrates & calories. Replace sweetened beverages with no-calorie drinks, like water, carbonated water, unsweetened green or black tea, and/or plain coffee.
  • Enjoy 4 oz red wine in moderation or with one meal per day.
  • Rely on olive oil as a main added fat source.
  • Avoid hydrogenated oils, which include palm oil and palm kernel oil.

*These recommendations may not be well suited for people with kidney disease. Consult a Registered Dietitian for further questions 573-248-5370