Hannibal Regional Blog

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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


5 Ingredient Kale and Quinoa Bowl
kale and quinoa bowlIngredients
1 cup quinoa
1 bunch kale, de-stemmed and roughly chopped
3 tablespoons olive oil, divided
1 cup diced sun-dried tomatoes
Juice from 1/2 large lemon or 1 tablespoon
Salt and pepper to taste

Optional toppings: slivered almonds, Parmesan cheese or nutritional yeast

Directions
Cook quinoa according to instructions on package.
In a large sauté pan, heat olive oil over medium heat. Add kale and toss to coat. Add 1/4 cup water and cover, cooking for 3-5 minutes. Uncover, toss, and turn heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally, adding more water if needed. Add quinoa and sun-dried tomatoes to saucepan and toss to combine. Add lemon juice and olive oil and toss to coat. Salt and pepper to taste.

Optional: add toppings like slivered almonds, Parmesan cheese or nutritional yeast.

 

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


5 Ingredient Mexican Brown Rice
5 ingredient Mexican brown riceIngredients
1½ cups corn (frozen or fresh)
1 (15 oz.) can black beans, drained and rinsed
3 cups whole grain brown rice Minute® Ready to Serve Rice
1 tablespoon chili powder
1 cup jarred salsa

Optional to garnish; fresh cilantro and/or diced avocado

Instructions
Preheat a large skillet over medium heat. Add corn and black beans and cook until corn is tender, about 3 minutes.
Add Minute® Ready to Serve Rice and chili powder and stir to combine. Cook; stirring constantly, about 3 minutes.
Stir in salsa and cook until everything is combined and warmed through, about 2 minutes.
Remove from heat and let cool for 5 - 10 minutes, then garnish with cilantro and avocado, if desired. Serve as a main meal or alongside tacos, enchiladas or fajitas. Also wonderful as a vegan burrito filling.

 

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


5 Ingredient Butternut Squash Soup
butternut squash soupIngredients
1 large butternut squash cooked and peeled (see notes for directions)
1 bouillon cube (I use chicken but feel free to use vegetable or beef)
3 cloves of garlic (or 3 teaspoon minced garlic)
2 tablespoons olive oil
1 1/2 cups skim milk (or milk of choice)
Salt & pepper (optional)

Optional toppings: Toasted pumpkin seeds, crumbled bleu cheese or goat cheese, dried cranberries, crispy shallots, crispy bacon pieces, sage, Greek yogurt or low-fat sour cream.


Instructions
In a large soup pot, add the oil. Heat for a few minutes over medium heat then add the garlic. Cook for a few minutes, or until it is light brown and crispy.
Add in the remaining ingredients, along with 1/2 cup of water. Use an immersion blender to puree the mixture into soup. Alternatively, you can also puree the mixture in a blender. If you would like the soup to be thinner add in more milk (or water) until you reach your desired consistency. Once pureed, heat the soup for a few minutes before serving.

 

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


5 Ingredient Easy White Chicken Chili
white chicken chili recipeIngredients:
6 cups chicken broth
4 cups cooked shredded chicken
2 (15-oz) cans Great Northern beans, drained
2 cups salsa verde (or favorite salsa)
2 tsp. ground cumin

Optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips.


Directions:
Stovetop Method: Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan, and stir to combine. Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes.
Serve warm with desired toppings.
Slow Cooker Method: Add chicken broth, 2 (uncooked) *boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker, and stir to combine. Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork. Shred the chicken.

 

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