Dietitian's Dish
 

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Dietitians Dish – April 29, 2024

Stock up and save!

Stocking up on meat when it’s on sale is a great way to save money in the long run. Buy extra or value pack sized and freeze in portioned quantities. Or batch cook and prep it into the servings needed for a variety of recipes. You can cook once and then portion for multiple weekly meals or freeze for future recipes. Convenience and savings of buying sale items and meal planning are truly valuable when every dollar counts!
This week, try batch cooking chicken and using it in multiple easy meals like this salad or pasta.

Grilled Chicken & Strawberry Salad

Grilled Chicken & Strawberry Salad

Ingredients:

  • 2 lbs. boneless, skinless chicken breasts
  • 1-1/4 cups poppy seed dressing
  • 1 bag (10 ounces) chopped romaine lettuce
  • 1 bag (8 ounces) baby spinach

  • 1 package (16 ounces) fresh strawberries, quartered
  • 2 small avocados, peeled, pitted, and chopped
  • 1/2 small red onion, thinly sliced
  • 1/2 cup sliced almonds

Directions:

  • Place chicken in large zip-top plastic bag; add 1/2 cup dressing. Seal bag, pressing out excess air; refrigerate at least 1 hour or up to 4 hours to marinate.
  • Meanwhile, prepare grill for direct grilling over medium heat. Remove chicken from marinade; discard marinade. Place chicken on hot grill rack; cook 10 to 12 minutes or until chicken loses its pink color throughout and reaches an internal temperature of 165°, turning once halfway through cooking. Remove chicken from grill; cover loosely with aluminum foil and let stand 10 minutes; slice.
  • In large serving bowl, toss lettuce and spinach; top with strawberries, avocados and onion. Sprinkle with almonds and drizzle with remaining 3/4 cup dressing. Serve with chicken.

Heart Healthy Creamy Bowtie Pasta

Heart Healthy Creamy Bowtie Pasta

Ingredients:

  • 6 oz multigrain bow-tie pasta
  • 1 Tbsp. olive oil
  • 1 small onion, diced
  • 1 garlic clove, minced
  • 1 red bell pepper, diced
  • 1 lb. cooked boneless skinless chicken, cubed

  • 4 oz. part-skim mozzarella cheese, shredded
  • 1/2 cup chopped fresh parsley
  • 1/4 cup grated Parmesan cheese, plus additional for garnish
  • 3 Tbsps. part-skim ricotta cheese
  • Black pepper to taste
  • 1/2 cup frozen peas

Directions:

  • Make the pasta according to package instructions, cooking until al dente. Reserve about 1 cup pasta water; drain pasta and return to pot.
  • In a skillet, heat the oil over medium-high heat. Add the onion and sauté for about 2 minutes, or until it is soft ened. Add the garlic and bell pepper and sauté for 1 to 2 minutes.
  • Add the chicken, mozzarella, parsley, Parmesan, ricotta, and black pepper to taste. Toss to combine. Add the peas. Add the cooked pasta and about 3/4 cup of the reserved pasta water to create a sauce. Add an additional 1/4 cup of remaining pasta water, if needed. Sprinkle with additional Parmesan.
Recipe and image courtesy of Healthecooks.com.

 

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Dietitians Dish – April 22, 2024

Stretch Your Dollars with Staples On-Hand!

Quality meals can be simple to make without breaking the bank. Stretch your budget by stocking the pantry and freezer when items are on sale. Plan a menu around your stockpile ingredients and fresh ingredients that are on sale. To help produce last longer, properly store and don’t wash them until you are ready to use.

If you stick to a weekly menu plan, save time by cleaning and dicing fruits and veggies all at once (only if you’re going to use them in the coming days). Chicken can be pre-cooked and diced to save time. They’re easy to freeze until you need them for a recipe. Try these delicious options for quick meals that include fresh and frozen or canned ingredients. You won’t be disappointed!

Heart Healthy Tuna Salad

Heart Healthy Broccoli Cheese Omelet

Ingredients:

  • 2 cups canned tuna (in water), drained
  • 2 cups chickpeas, rinsed and drained
  • 1 cup halved cherry tomatoes
  • 1 cup shredded carrots
  • 2 Tbsps. chopped scallions
  • 1/2 cup chopped celery

  • 2 Tbsps. chopped fresh parsley
  • 1 tsp. chopped fresh rosemary
  • 2 bell peppers, sliced
  • 1/8 tsp. black pepper
  • 1/4 cup balsamic vinegar
  • 2 Tbsps. olive oil
  • Mixed greens, for serving

Directions:

  • Preheat the broiler.
  • In a large bowl, gently toss all ingredients except the greens to combine.
  • Refrigerate, covered with plastic wrap, for 1 hour. Serve chilled over greens.

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

Heart Healthy Buffalo Chicken and Spinach Wrap

Heart Healthy Buffalo Chicken and Spinach Wrap

Ingredients:

  • 2 Tbsps. red hot sauce
  • 1/4 cup white wine vinegar
  • 1/8 tsp. cayenne pepper (optional)
  • 1 lb. cooked, boneless skinless chicken breast, cubed
  • 3 Tbsps. nonfat plain yogurt

  • 3 Tbsps. crumbled blue cheese dressing
  • 6 whole grain tortillas
  • 1-1/2 cups spinach, cut into strips
  • 3 celery stalks, thinly sliced into 4” sticks
  • 3 carrots, thinly sliced into 4” sticks

Directions:

  • In a small bowl, combine hot sauce, white wine vinegar and cayenne, if desired. Add chicken to
    vinegar mixture and toss chicken to coat well. Set it aside.
  • In another bowl, stir together yogurt and blue cheese.
  • Spread 1 Tbsp. of blue cheese mixture on each tortilla. Arrange spinach on top of blue cheese. Evenly divide chicken, celery and carrots among the tortillas and wrap.
Recipe (adapted) and image courtesy of Healthecooks.com.

 

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Dietitians Dish – April 15, 2024

Simply Delicious with Veggies!

Giving your meals a boost of nutritious, flavorful veggies can be simple. Don’t just pile them up as a side dish; add them into your entree. For breakfast, add diced veggies to your eggs. For dinner, mix them into a meatloaf or casserole. You can also puree veggies and sneak them into your meals. But being honest is oft en best as picky eaters might feel tricked. They also won’t know what veggies brought was flavors to the dish to know what they liked. So, choose a few of your family’s favorite meals and start introducing veggies in small amounts.

Heart Healthy Broccoli Cheese Omelet

Heart Healthy Broccoli Chee se Omelet

Ingredients:

  • 1/2 onion, chopped
  • 1 cup chopped broccoli
  • 6 egg whites
  • 1 egg

  • 1/4 cup low-fat milk
  • 1/8 tsp. salt
  • Black pepper to taste
  • 1/4 cup shredded reduced-fat cheddar cheese

Directions:

  • Preheat the broiler.
  • Lightly coat a medium ovenproof skillet with non-stick cooking spray and heat over medium heat. Add the onion and cook over medium heat for 3 minutes, or until soft ened. Add the broccoli and cook for 1-2 minutes, or until soft ened. Reduce heat to medium low.
  • In a medium bowl, whisk together the egg whites, egg, milk, salt, and black pepper. Pour the egg mixture into the skillet. Cook until the eggs are set, about 8 minutes. Sprinkle with the cheddar cheese.
  • Place the skillet under the broiler and cook until the surface is golden, about 1-2 minutes. Serve immediately.

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

Heart Healthy Meatloaf

Heart Healthy Meatloaf

Ingredients:

  • 2 Tbsps. fat-free milk
  • 1/4 cup ketchup, divided
  • 1 Tbsp. Dijon mustard
  • 2 egg whites
  • 1/2 cup chopped onion
  • 1/4 cup roasted red pepper, chopped

  • 1/2 cup steamed broccoli florets, chopped
  • 1 slice whole grain bread
  • 1 lb. 93% lean ground beef
  • 1 tsp. dried basil
  • 1/3 cup chopped fresh parsley
  • 1 tsp. black pepper

Directions:

  • Preheat oven to 350°F and coat a 9 x 5 loaf pan with cooking spray.
  • Combine milk, 1 Tbsp. ketchup, mustard, and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.
  • In a food processor, pulse slice of whole grain bread until bread is completely breadcrumbs. Add ground beef to the mixing bowl and pour breadcrumbs over top of meat. Mix all ingredients together thoroughly with hands. Add basil, parsley, and pepper.
  • Place meat mixture into the loaf pan. Brush remaining ketchup over top of the meat loaf mixture. Bake at 350°F for 1 hour or until a thermometer registers 160°F. Let stand for 10 minutes. Cut loaf into 12 slices.
Recipe (adapted) and image courtesy of Healthecooks.com.

 

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Dietitians Dish – April 8, 2024

Stock up on Staples!

Stretch your food budget by stocking up on fresh produce that is on sale. Choose items which have a longer shelf life and then plan meals around those items. Staples like baby carrots and bell peppers can be more than snackable healthy veggies. Added to meals they boost fiber and contribute valuable vitamins, minerals, and antioxidants. Sneak them in wherever you can… even dessert!

Chicken Bahn Mi Bowl

Chicken Bahn Mi Bowl

Ingredients:

  • 1/2 cup chopped English cucumber
  • 8-10 baby carrots, grated (approx. 1/2 cup)
  • 1-1/2 Tbsps. granulated sugar
  • 1/2 tsp. salt
  • 2 pkgs. (8.8 ounces each) ready to serve brown rice & quinoa

  • 1/3 cup creamy cilantro lime dressing
  • 2 Tbsps. chili garlic sauce
  • 1 jalapeño pepper, thinly sliced
  • 2 cups sliced cooked chicken
  • 1/4 cup thinly sliced radishes
  • 2 green onions, thinly sliced
  • 1/4 cup fresh cilantro sprigs

Directions:

  • In small bowl, toss cucumber, carrots, sugar, and salt; let stand 15 minutes.
  • Prepare brown rice & quinoa as label directs.
  • In a small bowl, stir dressing and chili garlic sauce. Makes about 1/2 cup.
  • Divide brown rice & quinoa into 4 bowls. Top with jalapeño, chicken, radishes, cucumber mixture, dressing mixture, onions, and cilantro.

Carrot Cake Oatmeal Cookies

Carrot Cake Oatmeal Cookies

Ingredients:

  • 3 cups old-fashioned rolled oats
  • 1 cup all-purpose flour
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. baking powder

  • 1/2 tsp. salt
  • 1/2 cup packed light brown sugar
  • 1/2 cup unsalted butter (1 stick), softened
  • 1/4 cup granulated sugar
  • 2 large eggs
  • 2 cups freshly grated carrots

Directions:

  • Preheat oven to 350°F; line 3 rimmed baking pans with parchment paper. In medium bowl, stir oats, flour, baking soda, cinnamon, baking powder and salt.
  • In large bowl, mix on high speed, beat sugars and butter 2 minutes or until creamy, scraping down sides of bowl; beat in eggs. Reduce speed to low; gradually beat in flour mixture until just combined. Fold in carrots. Using 2 small spoons, drop dough by rounded tablespoons, 1 inch apart, onto prepared pans; press with back of spoon to flatten.
  • Bake 2 pans of cookies 15 minutes or until bottoms are golden brown, rotating pans halfway through cooking; transfer to wire rack to cool completely. Repeat with remaining cookies. Makes about 36 cookies.

 

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Dietitians Dish – April 1, 2024

Love Your Leftovers!

Holidays can mean lots of left overs. Find diff erent ways to add more fruits or veggies to boost nutrients and avoid wasting food. You can use the ham bone to make a nutritious broth. Adding ham can also boost the protein in eggs, grilled cheese, mac & cheese, soups, and salads. Get creative and see what combination of fruits or vegetables can be paired with ham that is left over from Easter.

Slow Cooker Split Pea & Ham Soup

Slow Cooker Split Pea & Ham Soup

Ingredients:

  • 1 bag (16 oz.) dried green split peas, rinsed and drained
  • 1 cup chopped ham
  • 2 medium Idaho potatoes, peeled and cut into 1-inch pieces
  • 1 celery stalk, chopped
  • 1 medium carrot, chopped
  • 1 medium onion, chopped
  • 2 garlic cloves, minced

  • 1 bay leaf
  • 1/4 cup chopped fresh parsley
  • 5-1/2 cups ham bone broth*
  • 1 Tbsp. fresh lemon juice
  • 1/2 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • 1 cup croutons

Directions:

  • In a 5- to 6-quart slow cooker, layer split peas, 1/2 cup ham, potatoes, celery, carrot, onion, garlic, bay leaf, and parsley; gently add broth, do not stir. Cover and cook on high for 4 hours or low for 8 hours, or until peas are tender.
  • Remove and discard the bay leaf; stir in lemon juice, salt, and pepper. Serve soup topped with croutons and remaining 1/2 cup ham.

*Check out a ham bone broth recipe at inseasonezine.com.

Baked Apple, Ham, and Cheddar Empanadas

Baked Apple, Ham, and Cheddar Empanadas

Ingredients:

  • 10 pre-made frozen empanada discs, thawed
  • 1 cup of finely diced cooked ham
  • 5 slices low-fat Cheddar cheese, cut in half

  • 2 apples, sliced
  • 1 egg white, whisked in bowl
  • 3 Tbsp. Dijon mustard
  • 2 Tbsp. honey
  • 1/8 tsp. pepper

Directions:

  • Lay empanada discs on a flat surface. In the center of each, layer with ham, cheese, and apples. Fold dough over and seal with fork. Lightly brush with egg whites.
  • Air Fryer: Spray air fryer basket with nonstick cooking spray. Add empanadas, a few at a time, and cook on 350°F for 8 minutes, or until golden brown.
  • Oven: Lay empanadas on parchment-lined baking sheet. Bake in preheated 350°F oven 20-25 minutes, or until golden brown.
  • Mix mustard, honey, and pepper together in small bowl for dipping.
Recipe (adapted) and image courtesy of HealthyFamilyProject.com.