Dietitians Dish – September 18, 2023
Simply and Delicious Dinners!
Whether you’re starting with canned soup as a base or from scratch, create a wholesome meal by adding a variety of vegetables, beans, meats, and grains. Stock up on produce staples like carrots, celery, onions, and potatoes when they’re on sale. Whole onions last 2-3 months when stored in a cool, dry place. Potatoes can also last up to 2 months in a cool, dark place. Chop up recipe veggies ahead of time to make weeknight cooking easier. If you’ve got extra that aren’t needed for planned meals or snacks, freeze them. Blanching first helps maintain their quality and flavor.
How to Blanch –
1. Boil water, then add fresh chopped vegetables for 2-3 minutes.
2. Transfer to an ice bath for a minimum of 5 minutes, to cool and halt the cooking process.
3. Remove from water, pat dry, and transfer into a zippered freezer bag or airtight container. They’re ready to freeze!
Tuscan Bean Soup
Ingredients:
- 1 Tbsp. olive oil
- 2 carrots, diced small
- 2 celery stalks, diced small
- 1 small yellow onion, diced small
- 2 garlic cloves, minced
- 3 cans (14 – 15.5 oz. size) cannellini, red kidney and/or garbanzo beans, drained and rinsed
- 1 can (14.5 oz.) less-sodium chicken broth
- 1-1/2 cups tomato purée
- 1 cup water
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
Directions:
- In large saucepot, heat oil over medium heat until hot. Add carrots, celery, and onion. Cook 4 to 5 minutes or until vegetables are soft and onion is translucent, stirring occasionally. Add garlic and cook for 1 minute, stirring occasionally.
- Add beans, broth, tomato purée, and water. Heat to boiling over high heat; reduce heat to simmering. Cover and simmer 45 minutes; stir in salt and pepper.
Dietitians Dish – September 11, 2023
Convenience Elevates Flavors!
Antipasto Sausage and Zoo dle Salad
Ingredients:
- 1 lb. zucchini noodles
- 1/2 lb. fully cooked Italian chicken sausage, sliced crosswise
- 1/2 (8 oz.) package fresh mozzarella pearls, drained
- 1 cup halved grape tomatoes
- 1/4 cup finely chopped red onion
- 1/4 cup pitted Kalamata olives, chopped
- 2 Tbsps. chopped fresh basil
- 2 Tbsps. olive oil
- 1 Tbsp. red wine vinegar
- 1 tsp. salt-free dried Italian seasoning
- 1/4 tsp. black pepper
Directions:
- In a large bowl, toss all ingredients. Makes about 8 cups.
Chicken & Broccoli Gnocchi all a Vodka
Ingredients:
- 2 cups small broccoli florets
- 2 Tbsps. unsalted butter
- 1 bag (12 oz.) refrigerated gnocchi
- 1-1/2 cups shredded cooked chicken
- 1 cup vodka sauce
- 2 Tbsps. chopped fresh basil
- 2 Tbsps. grated Parmesan cheese
Directions:
- Heat a large saucepot of salted water to a boil over high heat. Add broccoli; cook 3 minutes or until bright green and tender. Drain.
- In large skillet, melt butter over medium heat; add gnocchi. Increase heat to high; cook 5 minutes as label directs. Reduce heat to medium. Add chicken, sauce, basil, and broccoli; cook for 2 minutes or until heated through, stirring occasionally. Makes about 4 cups.
- Serve gnocchi sprinkled with cheese.
Dietitians Dish – September 4, 2023
Appeal of Apples!
| • Weight management | • Heart health | • Immune system support | • Brain support |
| • Gut health | • Lung protection | • Diabetes management | • Cancer prevention |
may be key to unlocking better health.
These 5-ingredient or less options make a great start to the morning, or a tasty lunch, snack, or dessert!
Apple-Peanut Butter Breakfast Nachos
Ingredients:
- 1/4 cup unsweetened coconut flakes
- 1/3 cup creamy unsalted peanut butter
- 1/3 cup warm water
- 2 medium Fuji or Gala apples
- 1/2 cup granola
- 1/4 cup sweetened dried cherries
Directions:
- In small skillet, toast coconut flakes over medium heat for 3 minutes or until lightly browned and fragrant, stirring frequently. Transfer to a plate to cool.
- In a small bowl, whisk peanut butter and warm water.
- Cut 2 medium Fuji or Gala apples into quarters; remove cores and slice 1/8-inch thick. On a serving plate, layer half the apples and drizzle with peanut butter mixture; repeat layers.
- Sprinkle granola over nachos. Then, sprinkle cherries and toasted coconut over nachos. Makes about 5 cups (4 servings).
Apple Cookies
Core and slice apples horizontally. Top with creamy nut or seed butter, granola, and mini chocolate chips.
A Healthy & Delicious Treat!
Dietitians Dish – August 28, 2023
Batch Cooking Saves Time
Batch cooking is one type of prep that goes a long way for busy weeknight meals.
This batch cooked chicken using a slow cooker is great for weekend meal prep.Once they’re cooked, you can dice or shred up the chicken breasts and portion out (and freeze) for other recipes. Individual recipe portions can be frozen in separate freezer-safe, zip-top plastic bags and stored for up to three months. Just be sure to label the bags with the contents, portion size and date.
These and other delicious recipe ideas featuring pre-cooked chicken are available on InSeasonezine.com. This is also a great option if you’re cooking for a large group!
Batch Slow Cooker Chicken
Ingredients:
- 6-1/2 pounds boneless, skinless chicken breasts (about 10 chicken breasts)
- 2 tsps. garlic powder
- 2 tsps. ground black pepper
- 2 tsps. onion powder
- 1/4 tsp. salt
- 4 cups less-sodium chicken broth
Directions:
- Sprinkle both sides of chicken with garlic powder, pepper, onion powder and salt.
- In a 5- to 6-quart slow cooker, add chicken and broth; cover and cook on high 3-1/2 hours or low 7 hours or until internal temperature of chicken reaches 165°.
- Transfer 2 chicken breasts to cutting board; chop. Transfer remaining chicken to large bowl; with 2 forks, shred into bite-size pieces. Makes 4 cups chopped chicken and 9-1/2 cups shredded chicken.
Tuscan Chicken Skillet Pasta
Ingredients:
- 2 cups chopped, cooked chicken
- 1/2 (16-ounce) package linguine
- 1 can (14.5 ounces) diced tomatoes with basil, garlic, and oregano
- 2 cups loosely packed baby spinach
- 1/4 tsp. kosher salt
- 1/4 tsp. ground black pepper
- 1/3 cup grated Parmesan cheese plus additional for garnish (optional)
Directions:
- In a large, high-sided skillet, add pasta and 2½ cups water, heat to a boil. Reduce heat to low; cover and cook for 5 minutes. Stir in tomatoes with their juice, spinach, salt, pepper, and chicken; cover and cook 8 minutes or until pasta is al dente and sauce has thickened.
- Stir in cheese; serve garnished with basil and cheese, if desired. Makes about 6 cups.
Dietitians Dish – August 21, 2023
Watermelon – Not Just a Summertime Food!
It’s an all-year-round, nutritious pick that makes a refreshing snack, dessert, or meal ingredient. Each bite delivers vitamins, minerals, fiber, and phytonutrients. Turns out that vitamin A (8% DV), vitamin B6 (8% DV), vitamin C (25% DV), potassium (6% DV), magnesium (6% DV), thiamin (8% DV) and phosphorus (2% DV) found in watermelon support whole-body wellness.
When watermelon is added to fish or seafood, the result can be a nutrient powerhouse! Beneficial nutrients in fish and seafood can help reduce stress and anxiety, as well as improve sleep and overall wellness. They make a quick meal ingredient since most types of fish and seafood cook in about 15 minutes.
Fish Tacos with Watermelon Guacamole
Ingredients:
- 1-1/2 cups diced watermelon
- 2 medium avocados, peeled & chopped
- 2 Tbsps. lime juice
- 2 tsps. diced jalapeno pepper
- 1/3 cup cilantro, chopped
- 2 garlic cloves, minced
- 1 (4-oz.) can diced green chilis, drained
- 1-1/2 lbs. cod
- Dash of chili powder
- Dash of salt
- 14 corn tortillas
- 3-4 cups coleslaw mix (shredded cabbage & carrot)
- 1/2 cup salsa
- 1 cup diced watermelon
Directions:
- Guacamole: In a medium bowl, mash avocado to a mix of smooth and chunky. Add lime, jalapeno, cilantro, garlic, and chilies and mix thoroughly. Add watermelon and salt (if desired) and toss. Cover and refrigerate to let flavors blend.
- Heat oven to 350°F. Spray a cookie sheet with cooking spray. Place cod on sheet and sprinkle with chili powder and salt. Bake for 12-20 minutes (depending on thickness of fish) or until barely cooked through. Remove from oven and cut into pieces.
- Heat tortillas on a grill or griddle. Top each with a few pieces of fish, 1/4 cup cabbage mixture, a heaping spoonful of guacamole, a Tbsp. of salsa, and a few pieces of diced watermelon.
Recipe and image courtesy of Watermelon.org.
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