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Calcium Rich Recipes

Mocha Instant Breakfast
¾ cup whole milk, very cold
¾ cup instant nonfat dry milk
½ teaspoon instant coffee
2 teaspoons cocoa
1 Tablespoon sugar
Pinch of salt
5 ice cubes
Blend liquid milk and dry milk in blender. Add coffee, cocoa, sugar and salt and blend until smooth. Add ice cubes, one at a time, and blend on low speed after each one, until smooth. Blend on high for 30 seconds, until thick and frothy.
Servings: 2
Calcium per serving: 391 mg

Lite and Lean Nachos
6 6-inch corn tortillas
Vegetable oil spray
Salt
1 15-ounce can pinto beans, drained
3 ounces (3/4 cup) shredded Cheddar cheese
2 small tomatoes, chopped
2 green onions, chopped
¼ cup plain yogurt
Cut each tortilla into 6 wedges, like a pie. Spread wedges in a single layer on a cookie sheet. Spray with vegetable oil spray and sprinkle with salt. Bake at 375 degrees for about 5 minutes. Turn wedges over and sprinkle with salt. Bake for about 5 more minutes or until crispy. Mash pinto beans with a potato masher or fork, and heat thoroughly over medium high heat, stirring occasionally. Spread tortilla chips on a heatproof platter; top with beans and cheese. Bake at 375 degrees for about 5 minutes, until cheese melts. Top with tomatoes, onions and yogurt.
Servings: 4
Calcium per serving: 282 mg

Broccoli-stuffed Pasta
6 ounces (18-20) jumbo pasta shells
1 16-ounce bag frozen chopped broccoli, thawed
1 pound low-fat cottage cheese
8 ounces (2 cups) shredded part-skim mozzarella cheese
½ cup grated Parmesan cheese
1 Tablespoon grated onion
½ teaspoon pepper
2 cloves crushed garlic or 1 teaspoon garlic powder
2 15 ½ ounce jars marinara sauce (or spaghetti sauce)
Cook pasta according to package directions. Drain. Combine broccoli, cottage cheese, 1 ½ cups mozzarella cheese, Parmesan cheese, onion, pepper and garlic. Fill shells with cheese-broccoli mixture. Spoon enough marinara sauce into bottom of 9-by-13-inch baking pan to cover the bottom. Arrange shells in single layer; spoon remaining sauce over shells. Sprinkle the rest of the mozzarella cheese on top. Cover pan with foil and bake at 375 degrees for 15 minutes. Remove the foil and bake for 15 more minutes, until heated thoroughly.
Serving: 6
Calcium per serving: 493 mg

Refreshing Fruit Salad
1 8-ounce package Neufchatel cheese, softened
1 cup cherry yogurt
1 Tablespoon sugar
1/8 teaspoon vanilla
¼ teaspoon salt
1 16-ounce can pitted dark sweet cherries, drained
1 cup orange sections, cut in half
1 8-ounce can juice-packed crushed pineapple, drained
½ cup dried currants
Salad greens
Beat Neufchatel cheese in large mixing bowl until smooth. Beat in yogurt, sugar, vanilla and salt on low speed. Set aside 6-12 cherries for garnish. Stir remaining cherries, orange sections, pineapple and currants into cheese mixture. Pour into a 4 ½ cup mold or six individual molds. Freeze at least 8 hours. Remove mold(s) from freezer and let stand at room temperature until softened, about 45-60 minutes for large mold. Unmold on salad greens. Garnish with reserved cherries.
Servings: 6
Calcium per serving: 115 mg

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