Dietitian's Dish

download PDF of recipeEmail This Page

Dietitian’s Dish – March 25, 2019

Did You Know?

  • Beef is a great source of 10 essential nutrients including protein, B vitamins, zinc and iron
  • Half of the fatty acids in beef are monounsaturated – the same heart-healthy type of fat found in olive oil
  • Protein in one (3.5 oz.) serving of beef = protein in 3 cups of quinoa
  • Many Mediterranean countries eat about the same amount of red meat as in the US, but pair it with more fresh vegetables and fruits, whole grains and healthy oils

This leaner cut of beef is best when marinated and cooked using a high-heat method:
•Grilled •Stir-Fried
•Pan-Fried •Oven-Broiled

NUTRITIONAL VALUE (3 oz. cooked):

  • 140 calories (8%*)
  • 1.3g saturated fat (7% DV*)
  • 25g protein (51% DV*)
  • 2.7mg iron (15% DV*)
  • 4.3mg zinc (30% DV*)

*based on a 2,000 calorie diet

Grilled London Broil

Grilled London Broil


1pound beef Top Round Steak, cut 1-inch thick


1/3cup red wine vinaigrette
1/2teaspoon dried basil leaves


2medium red onions, each cut into 8 wedges
1pound fresh asparagus, trimmed
4tablespoons red wine vinaigrette, divided

1.Combine marinade ingredients in food-safe plastic bag. Place beef steak in marinade; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

2.Remove steak from marinade; discard marinade remaining in the bag. Place steak on a gas grill (preheated to medium); arrange onions and asparagus around the steak and cover. Grill steak, 16-19 minutes for medium rare (145°F) turning occasionally. Grill onion wedges, 15-20 minutes, turning occasionally. Grill asparagus, 8-12 minutes or until crisp-tender, turning occasionally.

3.Toss onions and asparagus with 3 tablespoons vinaigrette. Carve steak across the grain into thin slices. Season with salt and pepper, as desired. Drizzle steak with remaining 1 tablespoon vinaigrette. Serve steak with vegetables.

Recipe adapted from


download PDF of recipeEmail This Page
Dietitian’s Dish – March 18, 2019

Score More Points – With Less!

Whether you’re following the “madness“ of college hoops or need some simple snack ideas, shoot for recipes with fewer ingredients to save you time and money. Frozen ingredients can be used creatively to make delicious finger foods. I guarantee you’ll score big with these easy, dunk-able snacks.

Caprese Tortellini Skewers

1bag Seviroli frozen cheese tortellini
2containers Nature Sweet Cherubs tomatoes
Fresh mozzarella balls or cut mozzarella
30-40Fresh basil leaves
30-40Wooden skewers (6-inch)
Optional sauces: Balsamic glaze and prepared pesto
Caprese Tortellini Skewers

1.Prepare cheese tortellini according to package directions. Drain and rinse under cold water and set aside.

2.Thread each skewer with 1 tortellini, 1 piece of fresh mozzarella, 1 tomato and 1 basil leaf.

3.Refrigerate until ready to serve. Optional: Serve skewers with small containers of balsamic glaze and prepared pesto for use as dipping sauce or drizzle.

Tropical Fruit and Waffle Kabobs

10frozen waffles, cut in quarters (or 40 mini waffles)
20strawberries, cut in half
2mangos, diced into 40 pieces
1pineapple, diced into 40 pieces
20Wooden skewers (6-inch)
Optional sauces: Chocolate or fruit sauce
Tropical Fruit and Waffle Kabobs

1.Thread each skewer with 1 waffle piece, 1 strawberry half, 1 piece of mango, 1 piece of pineapple and then repeat with a 2nd piece of each.

2.Optional: Serve skewers with small dishes of chocolate sauce and fruit sauce for dipping or to drizzle.

If you want to keep it even simpler, heat a package of
Birds Eye Steamfresh Protein Blends Southwest Style per the instructions.
Pour into a serving dish and stir to evenly distribute any sauces.
Serve with whole grain crackers, tortilla chips, or pita crisps
as an alternative to a hearty salsa or “Cowboy Caviar”.

download PDF of recipeEmail This Page
Dietitian’s Dish – March 11, 2019

GO GREEN – St. Patrick’s Day and Beyond!

There are so many benefits of eating green (and I don’t mean packaged foods with coloring added!) and so many options of naturally green foods. Set a goal of consuming at least 2 green servings a day for a simple nutrient boost. They tend to be lower in calories, sugar, fat, cholesterol, and sodium; while being a valuable source of vitamins, minerals, and antioxidants.

Start your day the tropical way! The naturally sweet island flavors will fool your taste buds – they’ll never know this smoothie is full of potassium, iron, magnesium, vitamins and fiber.

Save time and reduce waste by using frozen fruits.

Tropical Green Smoothie

Tropical Green Smoothie

1cup baby spinach (or leafy green blends)
1cup water
1/2cup frozen pineapple
1/2cup frozen mango
1medium banana (or 1/2 an avocado)

1.Add 1 cup of tightly packed spinach to a blender with water. Blend together until all chunks are gone – it should resemble green water.

2.Add fruits to the blender. Blend all together until smooth and creamy. Depending on your blender, this could take up to 2 minutes.

3.Pour into a glass and serve immediately.


download PDF of recipeEmail This Page
Dietitian’s Dish – March 04, 2019

Ethnic Flair with Frozen Foods
Are you in the mood for Mexican or Italian? Serving up a home-cooked meal with ethnic flavor in less than 30 minutes IS possible. Save time and reduce waste with frozen foods!

Numerous organizations, including the American Heart Association and American Cancer Society, recommend eating seafood twice a week. Frozen seafood products make that possible for everyone, year-round – not just during the fishing season or in areas local to fresh fishing. The flash-freezing process naturally locks in vitamins and minerals, with no impact to fat, protein or carbohydrates.

Smart Fillet Taco Salad

Smart Fillet Taco Salad

4Gorton’s Smart & Crunchy Fish Fillets
4cups chopped lettuce drained and rinsed
1/4cup shredded cheese
1/2cup diced plum tomatoes
1avocado, sliced
1/4cup black beans, drained and rinsed
1/4cup tortilla strips
Dressing of choice or salsa

1.Prepare Gorton’s Smart & Crunchy Fish Fillets according to package instructions.

2.While fish fillets are cooking, chop lettuce, tomatoes, and avocados and place in bowl.

3.Sprinkle on black beans, tortilla strips, and any other topping of choice.

4.When fish fillets are done cooking, place 4 fillets on top of prepared salad. Serve topped with favorite dressing or salsa.

Grilled Fillet Cacciatore

Grilled Fillet Cacciatore

2Gorton’s All Natural Grilled Fillets
2Tbsps. vegetable or olive oil
1small green pepper, chopped
2small yellow onions, chopped
3oz. mushrooms, sliced
1can (14.5 oz.) diced tomatoes
1tsp. oregano, dried
1/8tsp. salt
1/8tsp. pepper

1.Heat oil in a large non-stick skillet over medium-high heat for 2 minutes. Then, sauté peppers, onions and mushrooms for 5-8 minutes.

2.Combine with the tomatoes and seasonings. Bring to a boil and reduce heat to medium. Top with your favorite flavor of Gorton’s All Natural Grilled Fillets, then simmer 10 minutes. Break up the fish, stir, and simmer 5 minutes more. Serve immediately.


Heart Healthy
download PDF of recipeEmail This Page
Dietitian’s Dish – February, 25 2019

Research suggests juice from 100% Florida-grown oranges may help with healthy blood cholesterol levels, blood pressure, and blood vessel function, along with other heart-friendly benefits. While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce their risk.

Florida’s Natural® – FAST FACTS

  • ONLY 100% Made In The USA brand of orange juice
  • Every orange is grown, picked and squeezed in Florida
  • OJ that’s 100% pure – no water*, sugar, or preservatives added (* Light OJ contains water.)
  • Not-from-concentrate juices have straight-from-the-grove taste – squeezed, flash-pasteurized and stored in freshness-saving cartons
  • Orange juice has more nutrients (Vitamin C, folate, potassium) than other 100% fruit juices.
  • Whether you drink a cup of Florida’s Natural® Orange Juice every day or find ways to add it to your meals and snacks, the heart benefits are worthwhile.

    Zesty Meatballs

    Zesty Meatballs

    1cup barbeque sauce
    1-1/2cups Florida’s Natural® orange juice
    1/4cup water
    35-40cooked meatballs

    1.In a small saucepan, bring the Florida’s Natural® OJ to a boil; reduce heat and simmer until half the liquid (3/4 cup) remains. Let the reduction cool.

    2.In a bowl, stir together the BBQ sauce, orange juice reduction, and water. Pour over meatballs and heat them to an internal temperature of 165°F.

    Power-Up Health Shake

    Power-Up Health Shake

    1-1/2cups Florida’s Natural® orange juice
    1cup diced cantaloupe chunks
    1cup frozen strawberries
    1cup frozen peaches
    4Tbsps. wheat germ

    1.Combine all ingredients in a blender and blend until smooth. For a creamier smoothie, add a few ice cubes or freeze the diced cantaloupe first.