Dietitian's Dish
 

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Dietitians Dish – May 6, 2024

Sweeten Up Any Occasion!

Whether you’re celebrating Cinco de Mayo, Mother’s Day, or another event, dessert can sweeten up any occasion. But it doesn’t have to be traditional. Find delicious ways to incorporate more nutrient-dense yogurt, fruits and nuts without adding a lot of sugar. Now that’s something worth celebrating.
Try these for your next special occasion and keep the recipes handy to enjoy throughout the summer as a cool treat.

Frozen Tropical Bark

Frozen Tropical Bark

Ingredients:

  • 2-1/2 cups low-fat vanilla yogurt
  • 1/2 cup finely chopped frozen mango chunks
  • 2 Tbsps. agave syrup
  • 1/4 cup chopped banana chips
  • 1/4 cup coconut chips
  • 3 Tbsps. finely chopped dried pineapple
  • 2 Tbsps. mini dark chocolate chips

Directions:

  • Line 8 1/2 x 11-inch baking dish with aluminum foil extending 2 inches over opposite sides of dish.
  • In large bowl, stir yogurt, mango, and syrup; spread in prepared dish. Sprinkle with banana chips, coconut chips, pineapple, and chocolate chips; cover with plastic wrap and freeze at least 5 hours or until firm. Use foil to lift bark from dish; remove foil and cut bark into 24 squares.

Strawberry Mango Banana Ice Cream

Strawberry Mango Banana Ice Cream

Ingredients:

  • 2 Tbsps. raw pistachios, unshelled
  • 2 Tbsps. unsweetened coconut flakes
  • 2 bananas
  • 1/2 cup frozen mango
  • 1/2 cup frozen strawberries
  • Dark chocolate chips (optional)

Directions:

  • Add pistachios and coconut flakes to a medium pan and toast over medium-high heat for 4 minutes or until highly browned and fragrant.
  • Place fruits into a food processor and pulse until coarse crumbs remain. Then, puree on high until smooth.
  • Transfer fruit puree into an airtight container and freeze for at least 2 hours or up to 2 weeks.
  • Scoop into dishes and top with toasted coconut and pistachio mixture. Add dark chocolate chips if desired.

 

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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.