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Healthy Recipes to Enjoy

Slow Cooker Rice Pudding

This is a delicious, easy to make and easy to eat recipe for the colder months! For patients undergoing cancer treatment, it is a great way to sneak in some extra calories and protein into your diet. You might eat it as an evening snack or even for breakfast!  Feel free to jazz it up with raisins, currants or chopped nuts.  For added sweetness, drizzle with honey when serving.

3/4 cup long grain white rice 1 pinch salt

3 cups whole milk 1/3 cup butter, melted

3/4 cup granulated sugar sweetened whipped cream

3/4 teaspoon ground cinnamon

In a colander rinse rice thoroughly under cold water.

Combine rice, milk, sugar, cinnamon and salt.

Place in lightly greased slow cooker (3.5-4 quart size).

Pour butter over rice mixture.

Cover and cook on HIGH for 2 to 2 1/2 hours until rice has absorbed the liquid.

Spoon into dessert bowls and top with sweetened whipped cream.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 350

Grams protein per serving: 6

Venus De Milo Soup

This is a classic vegetable beef soup that is simple to prepare and sure to please everyone. It can easily be varied by using ground turkey, chicken or pork instead of beef.

Serve with warm bread and butter for a perfect meal on a cold night.

1 lb ground beef

1 large onion, chopped

1 package frozen mixed vegetables (12-16oz)

1 can stewed/diced tomatoes (14oz)

1 small can tomato paste (6oz)

8 cups beef broth

3/4 cup orzo or pastina pasta, uncooked

Grated Parmesan cheese

Dash Worcestershire Sauce

Saute beef with onions; salt and pepper to taste. Add frozen vegetables, stewed/diced tomatoes, tomato paste and beef broth. Bring to boil then simmer for 15 minutes. Add in uncooked orzo or pastina pasta and return to low boil for 10 minutes. Sprinkle with Parmesan cheese and add a dash of Worcestershire Sauce before serving.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 300

Grams protein per serving: 13

Starling Salmon

Here is one of our easiest recipes yet! It is a great source of protein and omega 3 fatty acids. It is good for your heart, mind, and body. Serve with brown rice and roasted vegetables for a delicious and healthy meal.

1/3 cup soy sauce

1/4 cup olive oil

1/4 cup brown sugar

2 tsp lemon pepper

2 cloves garlic, minced

1 pound salmon, skin on

Whisk together the soy sauce, olive oil, brown sugar, lemon pepper, and garlic.

Pour in a shallow baking dish. Place the salmon, skin side up, onto the marinade.

Marinate in the refrigerator for 4-8 hours or overnight to optimize flavor.

Preheat broiler in oven and set rack approximately 6 inches from heat source.

Remove salmon from the marinade and place on foil lined baking sheet (skin side down).

DISCARD the marinade.

Cook the salmon under the broiler until lightly browned and fish flakes easily with fork,

7-10 minutes max. Allow the salmon to rest for a few minutes before slicing and serving.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 320

Grams protein per serving: 24

Chicken Marsala

Chicken Marsala is a traditional Italian dish that is very easy to prepare. Serve with mashed potatoes and sautéed green beans for a delicious meal that is chock full of protein.

4 skinless, boneless chicken breasthalves – pounded ¼ inch thick

1/4 cup all purpose flour for coating

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp dried parsley

4 tbsp butter

1 cup sliced mushrooms

1/2 cup Marsala wine (may need more)

In bowl mix flour, salt, pepper, and parsley well. Coat chicken pieces in flour mixture.

In large skillet, melt butter over medium heat. Place chicken in pan and lightly brown. Turn over chicken pieces and add mushrooms. Pour in wine.

Cover skillet; simmer chicken for 10 minutes; turn once and cook until juices run clear.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 330

Grams protein per serving: 25

Turkey Meatloaf Muffins

Who doesn’t love meatloaf? It’s the ultimate in comfort food. Prepare it in a muffin tin and the cooking time is shortened. Freeze some for a busy weekday night and serve with a baked potato and broccoli for a real no fuss dinner!

2 pounds ground turkey

8 oz cheddar cheese, shredded

1 onion, diced

1 cup seasoned bread crumbs

3/4 cup milk

2 eggs, beaten

2 tbsp Worcestershire Sauce

2 cloves garlic, minced

1 tsp salt

1 tsp ground black pepper

Preheat oven to 375 degrees. Spray muffin tin with nonstick cooking spray.

Combine all ingredients in large bowl; mix well with your hands.

Drop scoops of the turkey mixture into the tins using a large ice cream scoop.

Bake in oven until golden brown, 30-45 minutes.

Nutritional Info:

Servings per recipe: 12

Calories per serving: 225

Grams protein per serving: 23

Avocado Egg Salad

WHAT???? Avocado and egg…they are the perfect complement to each other. Smooth deliciousness and ideal protein combine to be the answer to “what’s to eat” on a hot day! Serve on a bed of fresh spinach or make an open-faced sandwich on toasted whole grain bread. Either way, it’s sure to please!

4 large hard boiled eggs, finely chopped

1 ripe avocado, mashed

1 stalk of celery, finely chopped

1 Tbsp plain nonfat Greek yogurt

1 Tbsp fresh lemon juice

1 tsp Dijon mustard

½ tsp sea salt

¼ tsp black pepper

1 Tbsp parsley, minced

1 Tbsp minced onion

Combine all ingredients in a bowl and stir until smooth. Chill until ready to serve.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 160

Grams protein per serving: 8

Corn and Arugula Salad

Corn cooked and cut off the cob is a terrific addition to any salad. Pairing it with a peppery green like arugula really accentuates the natural sweetness of the corn. It’s simple, fresh, and easy to pull together. This dish is guaranteed to make your list of all time favorite summer salads. Try it!


Small clove garlic, minced

1 tsp minced onion

1 Tbsp Dijon mustard

2 Tbsp sugar


½ cup champagne or white wine vinegar

1 cup canola oil


5 ears of corn

1-2 cups grape tomatoes, cut in half

1 ½ cups fresh arugula or baby spinach

Mix ingredients together for dressing; set aside. Cook corn and remove from cob; let cool. In a large bowl mix arugula, corn, and tomatoes; toss with dressing. May not need to use all the dressing.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 230

Grams protein per serving: 4

Zucchini Bread

Are you SO TIRED of zucchini? Don’t be. Before we close out summer let’s put this over-abundant squash to good use. This recipe is a real classic and an absolute snap to pull together. Call it what you want – breakfast, snack, dessert – whatever works for you! It makes two loaves – so eat one now and freeze one for use later in the fall. Enjoy!

3 eggs

1 cup vegetable oil

3 tsp vanilla

2 cups sugar

3 cups flour

3 tsp ground cinnamon

1 tsp baking soda

¼ tsp baking powder

1 tsp salt

2 cups grated zucchini

1 cup chopped walnuts (optional)

Preheat oven to 325 degrees. Grease two 9×5 inch loaf pans.

Beat together eggs, vegetable oil, vanilla and sugar. Blend in flour, cinnamon, baking soda, baking powder and salt. Stir in grated zucchini and walnuts.

Pour batter into prepared pans. Bake for 60 minutes. Cool on wire rack.

Nutritional Info:

Servings per recipe: 12 slices/loaf

Calories per serving: 250

Grams protein per serving: 3

Apple Crisp

And here comes FALL! Everything great about this season has to do with trees – there are beautiful fall colors and an abundance of crisp apples! What’s not to love? Try this simple recipe for a real taste of the season. Feel free to lighten up on the brown sugar to really bring out more apple goodness.

6 medium apples (approx. 6 cups), peeled, cored, and sliced

¾ cup firmly packed brown sugar

¾ cup uncooked old-fashioned oats

½ cup all purpose flour

1 tsp ground cinnamon

½ cup butter

Preheat oven to 375 degrees. Place apples into ungreased 8 x 8 baking dish.

Combine brown sugar, oats, flour, and cinnamon in bowl. Cut in butter with a pastry blender or fork until the mixture resembles coarse crumbs. Sprinkle over apples. Bake 25-35 minutes or until apples are tender and topping is golden brown. Allow to cool slightly before eating.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 300

Grams protein per serving: 3

Spinach Roasted Red Pepper Dip

Yeah, that’s a NO…not all dips are loaded with fat! This beauty is a blend of yogurt, cheeses, and light mayo and is only 2 grams of fat per serving! The spinach brightens it up a bit and the roasted red peppers give it some pizazz. Serve with freshly sliced vegetables or a great whole grain cracker for a dip that’s sure to be a crowd pleaser.

½ cup shredded part skim mozzarella cheese

½ cup plain lowfat yogurt

½ cup light mayonnaise

¼ cup grated parmesan cheese, divided

1 Tbsp all purpose flour

1 teaspoon Dijon style mustard

1 cup loosely packed spinach leaves, coarsely chopped

¾ cup bottled roasted red sweet peppers, drained and chopped

¼ cup thinly sliced green onions, divided

Preheat oven to 350 degrees. In large bowl, combine mozzarella cheese, yogurt, mayonnaise, 2 Tbsp parmesan cheese, flour, and Dijon mustard. Stir in chopped spinach, roasted red peppers, and 2 Tbsp green onions. Spread the mixture into a 9-inch pie plate. Sprinkle with the remaining grated parmesan cheese. Bake uncovered for 15 to 20 minutes or until the dip is heated through and the edges are bubbly. Sprinkle with the remaining green onions.

Nutritional Info:

Servings per recipe: 36; 1 Tbsp per serving

Calories per serving: 20

Grams protein per serving: 1

Pork Roast

Feel the chill in the air? It’s time to start bringing comfort foods back into the mix. Here’s a great pork recipe for a cool autumnal evening. Serve with roasted potatoes, carrots, and applesauce. What more could you ask for – you are looking at Fall on a plate!

1 Tbsp all purpose flour

2 tsp dried basil

2 tsp ground cinnamon

1 ½ tsp salt

½ tsp pepper

3-4 pound boneless pork loin roast

2 Tbsp vegetable oil

1 medium apple, cut into wedges

1 medium onion, cut into wedges

1 medium lemon, cut into wedges

Preheat oven to 325 degrees. In a small bowl combine flour, basil, cinnamon, salt, and pepper. Rub mixture over pork roast.

Quickly brown pork on all sides in a skillet with 2 Tbsp vegetable oil. Place pork fat side up into a roasting pan. Scatter apples and onions around the meat. Squeeze one wedge of lemon over the pork and add remaining wedges around the pan.

Roast for 1-1 ½ hours or until meat thermometer reads 145 degrees. Remove roast from pan and tent with foil. Allow roast to sit for 15 minutes before slicing.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 265

Grams protein per serving: 35

White Bean Soup

Turn the clocks back and turn the SLOW COOKER on! This recipe is practically a one-step wonder. Chop the vegetables and dump everything in for a thick and satisfying soup that’s loaded with protein. Serve with crusty bread and you are all set for a weekday warm-up!

2 Tbsp olive oil

4 cloves garlic

1 medium yellow onion

½ lb carrots

4 stalks celery

1 lb dry navy beans

1 whole bay leaf

1 tsp dried rosemary

½ tsp dried thyme

½ tsp paprika

2 cups water

4 cups chicken broth

Salt and pepper to taste

Mince garlic, dice onion, slice carrots and celery. Combine with olive oil and place in slow cooker. Rinse beans and add to cooker along with spices. Add water and chicken broth to cooker and stir to combine all ingredients. Cook for 8 hours on low or 4 hours on high. Once done, stir soup and mash beans slightly until you reach desired consistency. Add salt and pepper to taste.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 265

Grams protein per serving: 18

American Chop Suey Casserole

Flashback to everyone’s favorite elementary school lunch! This casserole is classic New England. Easy, comforting, and delicious – YOU CAN’T GO WRONG! Feel free to substitute ground chicken or turkey for the beef if you like. Serve with a crusty bread and a fresh green salad for a simple to pull together meal.

8 oz elbow pasta

1 lb lean ground beef

1 large onion, diced

2 green peppers, diced

2 cloves garlic, minced

4 tbsp olive oil

16 oz pasta sauce

1 tsp Italian seasoning

1/2 tsp red pepper flakes

1 tbsp Worcestershire sauce

Salt and pepper to taste

1/2 cup shredded mozzarella cheese

Preheat oven to 350 degrees. Grease an 8 x 8 inch baking dish. Cook pasta; drain and transfer to large mixing bowl with 1 tbsp olive oil. Heat remaining 3 tbsp olive oil in skillet and sauté beef, onions, peppers, and garlic. Add in sauce and seasonings. Transfer mixture to the large bowl with the pasta and mix to combine well.

Pour into prepared dish and sprinkle with mozzarella cheese. Cover with foil and bake for about 25 minutes; remove foil and cook for an additional 10 minutes to lightly brown the cheese.

Creamy Chicken and Rice Soup

Is there anything more comforting on a cold night than a bowl of chicken soup? I don’t think so. It’s good for your body and soul! Here’s a simple-to-prepare recipe that utilizes a store-bought rotisserie chicken…how easy and delicious is that??

1/2 cup uncooked rice

2 tbsp butter

1 cup white onion, chopped

1 cup carrots, diced

1 cup celery, diced

2 cloves minced garlic

2 tbsp red cooking wine

2 tbsp flour

4 cups chicken stock

1/2 cup half and half

2 cups shredded rotisserie chicken

1 cup frozen riced cauliflower

1/4 tsp salt

1/4 tsp pepper

Prepare rice according to package directions; set aside.

In stock pot over medium heat, melt butter and sauté onion, carrots, celery, and garlic for 10 minutes. Reduce heat and add cooking wine and flour. Stir well to combine. Slowly stir in chicken stock and half and half. Add in cooked chicken, rice, cauliflower, salt, and pepper. Bring to a boil and then reduce to simmer on low for 10 to 15 minutes.

Slow Cooker Beef Stew

Brrrrrrr…it’s freezing out! Escape the winter chill with a hearty stew. This easy recipe is packed with protein and flavor. Portion some out to freeze for easy future no-fuss meals. Serve with a warm biscuit – it’s delicious!

10 small new potatoes, cut in quarters or halves

12 frozen pearl onions

8 oz bag of baby carrots

1 ½ – 2 lbs beef stew meat, cut into small cubes

2 cups beef broth

1/2 tsp oregano

1/4 tsp paprika

1 tbsp Worcestershire sauce

1/2 tsp salt

1/8 tsp pepper

3 tbsp cornstarch

3 tbsp cold water

Place potatoes, onions, carrots, and stew meat in slow cooker. Combine broth, oregano, paprika, Worcestershire sauce, salt, and pepper. Add to slow cooker. Cover and cook on LOW for 8-9 hrs. Dissolve cornstarch in water and stir into stew mixture. Cover and continue to cook on HIGH for 15 minutes until thickened. Stir occasionally.

Slow Cooker Butternut Squash, Spinach, and Chicken Sausage

Every ladle of this colorful soup is rich with chicken sausage, butternut squash, and spinach in a soothing broth. Trust me, this recipe will become a staple in your home. Serve it with a delicious piece of cornbread and you are good to go!

2 cups water

2 – 8 oz cans tomato sauce with basil, garlic, and oregano

2 cups chicken broth

½ tsp garlic powder

1 – 12 oz package refrigerated butternut squash pieces, cut into bite-size pieces

1 lb bulk chicken sausage

½ cup uncooked ditalini

1 – 6 oz package baby spinach leaves

Combine water, tomato sauce, chicken broth, garlic powder, and squash in slow cooker. Break apart the chicken sausage into bite-size pieces and place in slow cooker. Cover; cook on LOW for 5 hrs. Stir in pasta and spinach; cover and cook on HIGH for 30 minutes.

Roasted Sweet Potatoes and Beets 

Chilly? Get roasting with some root vegetables! This easy side dish complements a pork roast perfectly and adds a pop of fall color to your plate! Soooo good!

6 medium beets, peeled and cut into chunks

2½ Tbsp olive oil, divided

1 tsp garlic powder

1 tsp kosher salt

1 tsp ground black pepper

1 tsp sugar

3-4 medium sweet potatoes, cut into chunks

1 large sweet onion, chopped

Preheat oven to 400 degrees. In a bowl, toss the beets with ½ tbsp olive oil. Spread evenly in a single layer on a baking sheet. Bake beets for 15 minutes. In the meantime, mix the remaining oil, garlic powder, salt, pepper, and sugar in a large resealable plastic bag. Place the sweet potatoes and onions in the bag. Seal bag; toss the vegetables to coat well with the mixture. Combine sweet potato mixture with the beets on the baking sheet. Continue to bake for 45 more minutes. Stir 1-2 times during this cooking time. Be certain vegetables are tender before serving.

Note: High in antioxidants and high in fiber

Chicken Stroganoff

I love a good twist on an old school favorite. This chicken version can go from stovetop to table in about 30 minutes. It’s easy to pull together and has a nice rich flavor. Enjoy!

12oz egg noodles

2 tbsp butter

1 tbsp vegetable oil

1 lb chicken breast, diced


1 lb sliced mushrooms

1 large onion, chopped

1 clove garlic, minced

4 cups chicken broth

2 tsp Dijon mustard

1 tsp Worcestershire sauce

2 tbsp corn starch

2 tbsp sour cream

Chopped fresh parsley for garnish

Prepare egg noodles and toss with butter while hot. Saute chicken in vegetable oil and set aside. Saute mushrooms, onion, and garlic until soft. Add in broth, mustard, and Worcestershire sauce. Simmer. In small bowl, blend corn starch into 2 tbsp cold water. Then whisk mixture into broth – add in chicken. Simmer until broth thickens – about 10-15 minutes. Remove from heat and stir in sour cream. Serve over buttered noodles. Season with salt/ pepper. Add fresh parsley as garnish if desired.

Banana Bread

1 cup sugar

8 tbsp unsalted butter

1 tsp vanilla

2 eggs

1 cup mashed bananas

1/2 cup sour cream

1 2/3 cups all-purpose flour

1 tsp baking soda

1/2 tsp salt

1/2 cup chopped walnuts

Preheat oven to 350 degrees.  Grease 9x5x3 inch loaf pan.

Cream sugar, butter and vanilla in large bowl until light and fluffy.  Add eggs in one at a time; beat well after each addition.

In a small bowl, mash the bananas with a fork and combine with sour cream. 

In another bowl, mix the flour, baking soda and salt together.

Alternate back and forth between adding in banana and flour mixture into butter mixture.  End with flour mixture.  Stir in nuts.

Pour batter into loaf pan and bake for 1 hr.  Set on rack to cool for 15 minutes before removing from pan.

Mini Quiches

Here is a fun and simple recipe that is sure to please your entire family. Everyone can put in whatever ingredients they like!  Best of all, the quiches freeze well for use later – just reheat in a 350 degree oven for 10 minutes.

6 large eggs

1 cup half and half


1/8 tsp ground nutmeg

1 1/2 cups of shredded cheddar cheese

1 10oz package of frozen broccoli florets, defrosted, drained, chopped

Optional Add-ins:

Chopped spinach, sliced mushrooms, diced ham or cooked/crumbled bacon, diced onion

Preheat oven to 350 degrees.  Grease a standard muffin pan.

Whisk together eggs, half and half, salt/pepper and nutmeg.  Stir in cheese and broccoli.  Consider other add-ins as desired.  Ladle evenly into muffin pan.

Bake until golden brown, 35-40 minutes.

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