Dietitian's Dish
 

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Dietitians Dish – April 3, 2023

Simple and Delicious Brunch Ideas

If you’re planning to serve up breakfast or brunch for Easter, make it simple and flavorful. To prevent going overboard, avoid offering a “one size fits all” menu. Instead, choose a feature entrée like these Cheddar Waffles and then offer a variety of toppings so that everyone can choose their own flavor combinations. Make as many or as few as necessary for the size of your group, as this recipe makes 4 full Belgian-style waffles.

Waffles

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Scan the code to assemble combinations like these:

  • BLT Avocado “toast”
  • Honeyed Peaches and Thyme-Vanilla Yogurt
  • Cinnamon Apple Topped
  • Chicken Sausage Breakfast Sandwiches

Cheddar Waffles

Cheddar Waffles

  • 1-3/4 cups whole wheat flour
  • 1 Tbsp. baking powder
  • 2 large eggs
  • 1-1/2 cups reduced fat buttermilk
  • 1 Tbsp. honey
  • 1 Tbsp. unsalted butter, melted
  • 2/3 cup shredded reduced fat sharp Cheddar cheese

Directions:

  • Preheat waffle iron. In medium bowl, whisk flour and baking powder. In large bowl, whisk eggs, buttermilk, honey, and butter. Whisk flour mixture into egg mixture until just combined; whisk in cheese. Makes about 2-3/4 cups.
  • Spray both sides of waffle iron with cooking spray. Ladle about 2/3 cup batter (depending on size of waffle iron) evenly onto iron, enough to cover the surface; close iron. Cook 5 minutes or until golden brown; repeat with remaining batter to make 3 more waffles. Cut each waffle into 4 wedges to serve.

 

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Dietitians Dish – March 27, 2023

No Waste Holiday Menu Planning

With holiday meals there is a greater chance of serving too much food and having excess go to waste. It is like throwing away money! In the current economy, it’s important to save everywhere you can. The last thing anyone wants to do is throw food away because it went bad before it could be eaten. Plan meals around how you will reuse left over items, like your ham. It’s easy to get sick of reheating food in the same form, so re-imagine it into a whole new flavor profile. Try turning left over ham into a spicy jambalaya!

Slow Cooker Smoky Maple-Mustard Ham

Slow Cooker Smoky Maple-Mustard Ham

Ingredients:

  • 3 cups apple cider
  • 1 cup 100% pure maple syrup
  • 1/2 cup coarse ground mustard
  • 2 Tbsps. smoked paprika

  • 1 Tbsp. garlic powder
  • 1 hickory smoked boneless half ham (about 4-1/2 pounds)
  • 1 Tbsp. cornstarch

Directions:

  • In medium bowl, stir cider, syrup, mustard, paprika and garlic powder. In 5- to 6-quart slow cooker, add ham; pour cider mixture over ham. Cover and cook on high 3 hours or low 6 hours or until internal temperature reaches 140°, turning once. Transfer ham to cutting board; loosely tent with aluminum foil and let stand 10 minutes.
  • Transfer 2 cups cooking liquid to medium saucepot; heat to a boil over medium heat. In small bowl, stir cornstarch and 1 tablespoon cold water; whisk into saucepot and cook 2 minutes
  • Carve ham and drizzle with 1/2 cup sauce; serve with remaining 1-1/2 cups sauce.

Ham Jambalaya

Ham Jambalaya

  • 1-1/2 cups ham, cubed
  • 1 Tbsp. olive oil
  • 1 cup onion, chopped
  • 3/4 cup bell pepper, chopped
  • 2 cloves garlic, minced (approx. 1 tsp.)
  • 1 can (14.5 oz.) stewed tomatoes
  • 1 can (14 oz.) reduced sodium chicken broth
  • 1 tsp. Cajun seasoning
  • 1-1/2 cups quick-cooking rice

Directions:

  • Heat olive oil in a large saucepan over medium heat. Cook onion, sweet pepper, and garlic in hot oil about 5 minutes or until tender. Stir in undrained stewed tomatoes, chicken broth, ham, and Cajun seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
  • Stir in rice. Remove from heat. Cover and let stand about 5 minutes or until rice is tender. Serves 4.

 

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Dietitians Dish – March 20, 2023

Think Outside the Jar!

Getting a quality meal on the table quickly during busy weeknights can be simpler than you think. And you don’t need to rely on just opening a jar of prepared sauce to accomplish it. Find ways to make simple meals using a combination of shelf-stable and fresh ingredients. Pick a day where you can prep your fresh ingredients for meals during the week. Aft er grocery shopping, take extra time to chop and store veggies for your weekly meals. Prepping takes a little time and planning but ends up saving you time when you’re ready to cook a quick meal. And less food goes to waste!

This Bolognese recipe is a combination of canned and fresh ingredients. Chopping the veggies earlier in the week could save you 15 minutes when it comes time to cook dinner.

Penne with Mushroom Bolognese

Penne with Mushroom Bolognese

  • 1/2 (16-ounce) package whole wheat penne pasta
  • 2 Tbsps. olive oil
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped white onion
  • 1 package (8 ounces) white mushrooms, finely chopped
  • 2 garlic cloves, minced
  • 1/2 lb. 93% lean ground beef
  • 1/2 cup nonfat milk
  • 1 can (28 ounces) crushed tomatoes
  • 1/4 cup white wine
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper

Directions:

  • Prepare pasta as label directs; drain, return to saucepot and cover to keep warm.
  • In medium saucepot, heat oil over medium-high heat. Add carrots, celery, and onion; cook 4 minutes or until vegetables begin to soft en, stirring occasionally. Add mushrooms and garlic; cook 4 minutes or until mushrooms begin to soft en, stirring occasionally. Add beef; cook 5 minutes or until browned, breaking up beef with side of spoon. Stir in milk; cook 5 minutes or until most liquid is absorbed, stirring occasionally.
  • Reduce heat to low. Stir in tomatoes with their juice and wine; cook 15 minutes, stirring occasionally. Stir in salt and pepper. Makes about 4 cups. Serve over pasta.

 

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Dietitians Dish – March 13, 2023

Lucky Leftovers

Shamrocks

Whether you’re finding a use for leftovers from a St. Patrick’s Day meal of corned beef and cabbage, or just looking for a new dinner option, these cabbage rolls offer some delicious and nutritious ingredients. Cabbage is rich in fiber, along with Vitamins C & K and folate. Research shows cabbage may support digestion, benefit heart health, and decrease inflammation. Potatoes are also an excellent source of dietary fiber, potassium, magnesium, Vitamins C and B6. These antioxidants and nutrients offer a host of benefits related to heart health and cancer reduction when part of a healthy diet.

Corned Beef and Potato Cabbage Rolls

Corned Beef and Potato Cabbage Rolls

  • 2 cups Irish-style ale
  • 1/2 cup heavy cream
  • 3 Tbsps. stone ground mustard
  • 2 Tbsps. chopped fresh dill
  • 1/2 Tbsp. caraway seeds
  • 1/2 tsp. fresh ground black pepper
  • 12 large green cabbage leaves, trimmed
  • 2 cups diced potatoes
  • 1-1/2 cups shredded carrots
  • 1-1/2 cups chopped leftover corned beef (1/2 pound)
  • 1/2 cup plain breadcrumbs
  • 2 Tbsps. chopped fresh parsley

Directions:

  • Preheat oven to 375°. Line a rimmed baking pan with paper towel. In small saucepan, cook ale over medium heat 15 minutes or until reduced by half. Reduce heat to medium-low; whisk in cream, mustard, dill, caraway, and pepper. Cook 5 minutes or until slightly thickened. Makes about 1-1/2 cups.
  • Heat large saucepot of salted water to a boil over high heat; add cabbage leaves and cook 3 minutes or until softened. Remove cabbage with tongs to the prepared pan, then heat remaining water to a boil. Add potatoes and cook 5 minutes. Add carrots then cook an additional 5 minutes or until very tender, stirring occasionally. Drain vegetables.
  • In large bowl, lightly mash vegetables; stir in corned beef, breadcrumbs, and parsley. Makes about 5 cups.
  • Place about 1/3 cup corned beef-potato filling in center of each cabbage leaf; fold sides of leaves over filling, then roll tightly to enclose filling completely. Place cabbage rolls, seam side down, in 8 x 11-inch baking dish; pour ale mixture over top. Cover dish tightly with aluminum foil; bake 45 minutes or until cabbage is very tender.

 

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Dietitians Dish – March 6, 2023

Frozen and Fresh-The Perfect Combination!

Both frozen and fresh foods have a valuable place in our life. There are many nutritious and delicious options in the frozen aisle, and they can complement fresh foods nicely. Frozen veggies are budget-friendly solutions that can elevate the nutritional value of any meal. They can also stretch a meal further when you add more veggies. Pump up the nutrients in this recipe by adding extras like frozen carrots, peas or cauliflower. Plan this comforting dinner featuring frozen and fresh ingredients, with a fruit salad on the side. It’s better for you than eating out and ready in no time!
Check out InSeason for more recipe ideas and a fruit salad to finish off this meal.
SCAN HEREFruit Bowl

Chicken Sausage Alfredo

Chicken Sausage Alfredo

  • 1/2 (16-ounce) package linguine
  • 2 cups frozen broccoli florets
  • 2 Tbsps. olive oil
  • 1/2 (10-ounce) package fully cooked chicken sausage links
  • 1-1/4 cups prepared light Alfredo sauce
  • 1/4 cup grated Parmesan cheese (optional)
  • Fresh basil for garnish (optional)

Directions:

  • Prepare linguine as label directs; during last 3 minutes of cooking, stir in broccoli. Drain; return to saucepot and cover.
  • Slice sausage links crosswise into 1/4-inch-thick pieces.
  • In large skillet, heat oil over medium-high heat. Add sausage and cook 4 minutes or until browned, stirring frequently; reduce heat to medium-low. Add alfredo sauce; cook 3 minutes or until heated through, stirring occasionally. Add linguine mixture and toss. Makes 5 cups.
  • Serve linguine mixture sprinkled with cheese and basil, if desired.