Dietitians Dish – February 12, 2024

Healthy Hearts like Avocados!

Avocados aren’t just a game day food!
Included regularly in meals and snacks, their nutrients support physical and mental wellness. Avocados are considered a “super food”, with an abundance of monounsaturated fats, dietary fiber and minerals like iron, potassium, and magnesium. So, go beyond guacamole and check out LoveOneToday.com for a variety of recipes featuring avocados in delicious ways!
Here’s a couple of ideas to get started.

Avocado Black Bean Taquitos

Ingredients:

1 ripe, fresh avocado, halved, pitted, peeled, and mashed
1/2 cup canned black beans, rinsed
1/2 Tbsp. cumin
1 tsp. garlic powder
1 tsp. garlic powder

1/2 tsp. salt
10 (6-inch) corn tortillas
4 oz. plain non-fat Greek yogurt
1 cup Pico de gallo (pre-made or from scratch)

Directions:

Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.
Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.
Place taquitos into the air fryer at 400°F degrees for 5 minutes. When the timer goes off, flip and put back into the air fryer for 5 more minutes. Depending on the air fryer you may need to decrease time to 3 to 4 minutes per side.
Once taquitos are golden brown and crispy, remove from air fryer and serve with Pico de gallo and Greek yogurt.

Recipe (adapted) and image courtesy of LoveOneToday.com

Chicken Avocado Chilaquiles with Avocado Crema

Ingredients:

2 ripe, fresh avocados, halved, pitted, peeled, and mashed
1/4 cup plain fat-free Greek yogurt
2 Tbsp. fresh lime juice
1/4 tsp. salt
8 (6-inch) corn tortillas, cut into triangles
2 cups cooked, chicken breast meat, shredded
1 can (15 oz.) red enchilada sauce
2 cups fresh tomatoes, seeded and chopped, divided

1 can ( 4 oz.) fire roasted green chiles, diced
1 can (15 oz.) black beans no salt added, rinsed, and drained
1 cup fresh or frozen corn, thawed and drained
1 cup (4 oz.) reduced fat Monterey Jack cheese, shredded
1/4 cup fresh cilantro leaves, chopped
1/4 cup Cotija cheese, crumbled
1 ripe, fresh avocado, halved, pitted, peeled, and diced

Directions:

Combine mashed avocados, yogurt, lime juice, and salt in a medium bowl until smooth; cover and refrigerate.
Preheat the oven to 350°F. Spread tortilla pieces evenly on a baking sheet and bake for 15 minutes until crispy. Combine cooked chicken, enchilada sauce, chilies, and 1 cup of tomatoes in a large bowl.
Spread half of the chicken mixture into the bottom of a 9 x 13-inch oven proof dish. Layer half of the beans, 1/2 cup of corn, 1/2 cup of cheese, and half of the tortilla pieces over chicken mixture, evenly distributing the ingredients. Repeat layering, starting with remaining chicken mixture, then remaining beans, 1/2 cup of corn, tortilla pieces and 1/2 cup of cheese.
Cover with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10 minutes; remove from the oven and cool for 10 minutes.
Top with remaining 1 cup of tomatoes, avocado, cilantro, and Cotija cheese. Serve with avocado crema.

Recipe (adapted) and image courtesy of LoveOneToday.com

Dietitians Dish – February 5, 2024

Power of Potatoes

With all the conflicting views on carbs and starchy foods, potatoes have gotten a bad reputation. They’re naturally gluten-free and can be used in a variety of ways. Their heart and immunity-boosting benefits are higher than other popular fruits and vegetables.

Potassium – 15% DV
Vitamin C – 30% DV
Vitamin B6 – 10% DV
Fiber
Protein

Whether you’re making a side dish or all-in-one dinner, potatoes are a nutrient-rich ingredient to include.

Sheet Pan Baked Chicken and Potatoes

Ingredients:

4 russet Idaho® potatoes, washed and diced into 1/4” cubes
1/2 cup mushrooms, cleaned and stems removed
1 pint of fresh green beans
1/4 onion, sliced into 1/4-1/2” strips
2 garlic cloves, sliced thin

2-3 Tbsps. olive oil
Salt & Pepper
6 chicken thighs, bone-in, skin-on
1/2 tsp. dried thyme
3 Tbsps. butter
1 lemon, sliced thin

Directions:

Line a large baking sheet with foil or prepare a large glass 9×12 baking dish. Preheat the oven to 350°F.
In a large bowl, toss the potatoes, mushrooms, green beans, onion, and garlic slices in 2 Tbsps. olive oil. Season with salt and pepper. Arrange the veggies in an even layer on a prepared pan.
Meanwhile, rub each of the thighs with olive oil and salt & pepper. Nestle the chicken thighs on the baking sheet and sprinkle with thyme. Arrange one thin slice of lemon over each of the thighs and squeeze out any remaining juice over the rest of the pan.
Place the pan in the preheated oven and cook for about 35-40 minutes, until the chicken is cooked through.
Remove the pan from the oven and allow chicken to cool for a few minutes before serving.

Recipe and photo courtesy of the Idaho Potato Commission. and Kita Roberts (blogger).

Buffalo Blue Cheese Idaho® Potato Bites

Ingredients:

2 cups shredded russet Idaho® Potatoes (about 2 medium)
1 egg

1/4 cup buffalo sauce
1/4 tsp. salt
4 Tbsps. blue cheese crumbles

Directions:

Preheat the oven to 425°F and cover a baking sheet with parchment paper.
Place the shredded potatoes in a clean kitchen towel and squeeze to remove excess water. Place in a large bowl.
In a separate bowl, whisk together the egg, buffalo sauce and salt. Pour the egg mixture into the potatoes and mix well.
Mix in the blue cheese crumbles.
Using a cookie scoop, make balls from the potato mixture and place on the baking sheet.
Bake for 15-20 minutes, until the outsides are brown and crispy.

Recipe and photo courtesy of the Idaho Potato Commission.

Dietitians Dish – January 29, 2024

Blend for Benefits!

Have you joined the ranks of people blending ground meats with finely chopped mushrooms? If not, you’re missing out on many benefits from this simple swap!

1. Blending mushrooms with meat lowers calories and fat.
2. Mushrooms add a variety of vitamins and antioxidants, including Vitamin D.
3. Mushrooms’ umami flavor profile means less salt is needed.
4. Meat blended with mushrooms is more tender and juicier.
5. Mushroom sustainability is high, using minimal water, electricity, and space to grow.
6. Mushrooms cost less and help to stretch your meat budget further.

Try these ratios:
Burgers/Meatballs/Meatloaf – 25% Mushroom + 75% Meat
Ground Meat – 50% Mushroom + 50% Meat
Sauces/Chili – 75% Mushroom + 25% Meat

Blended Meatballs

Ingredients:

1/2-pound mushrooms, finely chopped
1 pound ground meat
1 tsp. Italian seasoning

1 small onion, finely diced
1 clove minced garlic
1/2 cup breadcrumbs
1 egg

Directions:

Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray.
Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped.
In a skillet over medium heat cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to let cool.
In a large bowl combine cooled mushrooms, beef, seasoning, onion, garlic, breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture into 1-1/2 inch meatballs. Place 1 inch apart on pan.
Bake 20-25 minutes or until meatballs reach 160°F, are cooked through and center is no longer pink.

Recipe courtesy of MushroomCouncil.com.

Meatball Tetrazzini

Ingredients:

1 bag (12 oz.) egg noodles
2 cans (10.5 oz. each) reduced sodium cream of mushroom condensed soup
1 cup unsalted chicken or beef stock

2 tsps. dried parsley
1 tsp. garlic powder
12 blended meatballs
1-1/4 cup shredded Italian cheese blend, divided

Directions:

Preheat oven to 375°F. Spray 8-1/2 x 11-inch baking pan with cooking spray. In a saucepan, prepare egg noodles as label directs, cooking 2 minutes less than directed. Drain and return to the saucepan.
Add soup to a large skillet. Whisk stock and seasonings into the skillet. Heat to a boil of medium-high heat, whisking until combined.
Stir meatballs into the skillet; reduce heat to medium and cook for 5 minutes, stirring occasionally. Remove skillet from heat and stir in the egg noodles.
Stir 3/4 cup of shredded cheese into the meatballs and noodles in the skillet. Spread noodle mixture into the prepared baking pan. Sprinkle noodle mixture with 1/2 cup of shredded cheese. Bake 18 minutes or until the edges are golden brown and bubbly. Makes about 8 cups.

Dietitians Dish – January 22, 2024

Maintain Your Resolution to Eat Healthier

Many resolutions succeed at first because of motivation. But you need to move past daily challenges that arise to stay motivated. Creating new habits takes time and requires attention.

✓ Make time to plan meals for the week
✓ Focus on affordability – include sale items and store brands
✓ Find simple recipes with hands-off cooking steps – slow cooker, sheet pan or one-pot
✓ Add at least 1 more fruit or veggie serving at meals

Include these slow cooker and one-pan recipes in this week’s menu plan. Plus, check out EatRightforLife.com, InSeasonezine.com, and HealthyFamilyProject.com for more delicious recipe ideas.

Slow Cooker Steak Fajitas

Ingredients:

4 cloves garlic, minced
1 tsp. cumin
1 tsp. chili powder
1 Tbsp. lime juice
2 Tbsps. fresh cilantro
1 lb. flank steak

1 sweet onion, sliced
3 bell peppers seeded, sliced
4 8-inch whole-wheat tortillas
1 cup shredded lettuce
Pico de Gallo (if desired)
Avocado, sliced (if desired)
Plain Greek yogurt (if desired)

Directions:

Mix garlic, cumin, chili powder, lime juice, and cilantro in a small bowl. Rub it into the steak.
Add steak, onions, and peppers to slow cooker, and cook on low 5-6 hours.
Remove steak from slow cooker and slice.
Assemble tortillas with steak, peppers, onions, lettuce, Pico de Gallo, avocado and yogurt.

Recipe (adapted) and image courtesy of Healthyfamilyproject.com.

Plant-Based Sausage and Potato Skillet

Ingredients:

1 Tbsp. plus 2 tsp. olive oil, divided
4 small baking potatoes, chopped
1 medium sweet onion, chopped
1 Tbsp. Italian seasoning

4 plant-based Italian sausage links, sliced
1 large green bell pepper, chopped
1 Roma tomato, chopped
1-1/2 tsp. garlic powder
1/2 cup pasta sauce

Directions:

In medium bowl, whisk apple cider vinegar, sugar, 2 tsps. salt and water until sugar dissolves; stir in onion. Cover and let stand for 1 hour, drain.
In large bowl, whisk balsamic vinegar, orange juice, marmalade, pepper and remaining 1/2 tsp. salt; whisking constantly, slowly drizzle in oil until emulsified. Add spinach; toss to combine.
Serve spinach mixture topped with orange, pomegranate arils, pecans, and onion.

Recipe (adapted) and image courtesy of Healthyfamilyproject.com.

Dietitians Dish – January 15, 2024

Navel Oranges are a Delicious, Nutritional Gem!

Navel oranges are appealing because they are sweet and seedless. They may offer health benefits attributed to their high concentration of antioxidants and health-promoting nutrients like vitamin C. Navel oranges are also full of fiber and have a low glycemic index, good for blood sugar control. Their potassium content may also help regulate blood pressure. Whether you peel and eat them as a snack or include them in a meal, you can’t go wrong! Sweeten up lunch or dinner with a colorful salad.

Honey Balsamic Salmon Salad

Ingredients:

2 Tbsps. honey
4 skin-on salmon fillets (about 1-1/4 pounds)
3/4 tsp. salt
1/2 tsp. ground black pepper
2 medium navel oranges

3 Tbsps. balsamic vinegar
2 Tbsps. olive oil
1 package (5 ounces) baby spinach
1 small fennel bulb, thinly sliced
1/2 cup pomegranate arils

Directions:

Place oven rack about 6 inches from broiler; preheat broiler to low. Line rimmed baking pan with aluminum foil; spray with cooking spray. In a small microwave-safe bowl, heat honey in microwave on high for 20 seconds or until melted. Place salmon fillets, skin side down, on prepared pan and brush with honey; sprinkle with 1/2 tsp. salt and 1/4 tsp. pepper. Broil salmon 23 minutes or until internal temperature reaches 145°; cool completely. Remove skin from salmon; flake into 1-inch pieces.
Slice off the ends of the oranges; place cut side down on cutting board. Slice down the sides of oranges to remove skin and white pith with a paring knife. Hold oranges over small bowl; gently cut along sides of membranes to release each segment.
In large bowl, whisk vinegar, oil, and remaining 1/4 tsp. each salt and pepper; add spinach, fennel and orange segments and gently toss.
Serve salad topped with salmon and pomegranate arils. Makes about 8 cups.

Spinach, Pomegranate & Orange Salad

Ingredients:

1/2 cup apple cider vinegar
1 Tbsp. granulated sugar
2-1/2 tsps. kosher salt
1 cup water
1/2 cup thinly sliced red onion
1/4 cup balsamic vinegar
2 Tbsps. fresh orange juice

1 Tbsp. orange marmalade
1/4 tsp. ground black pepper
1/3 cup olive oil
1 container (5 ounces) baby spinach
1 medium navel orange, peeled and cut crosswise into 1/4-inch-thick slices
1/2 cup pomegranate arils
1/3 cup chopped and toasted pecans

Directions:

In medium bowl, whisk apple cider vinegar, sugar, 2 tsps. salt and water until sugar dissolves; stir in onion. Cover and let stand for 1 hour, drain.
In large bowl, whisk balsamic vinegar, orange juice, marmalade, pepper and remaining 1/2 tsp. salt; whisking constantly, slowly drizzle in oil until emulsified. Add spinach; toss to combine.
Serve spinach mixture topped with orange, pomegranate arils, pecans, and onion.

Page 3 of 66‹ Previous 1 234 5 6 7 8 Next ›Last »