Dietitians Dish – March 27, 2023
No Waste Holiday Menu Planning
With holiday meals there is a greater chance of serving too much food and having excess go to waste. It is like throwing away money! In the current economy, it’s important to save everywhere you can. The last thing anyone wants to do is throw food away because it went bad before it could be eaten. Plan meals around how you will reuse left over items, like your ham. It’s easy to get sick of reheating food in the same form, so re-imagine it into a whole new flavor profile. Try turning left over ham into a spicy jambalaya!
Slow Cooker Smoky Maple-Mustard Ham
Ingredients:
- 3 cups apple cider
- 1 cup 100% pure maple syrup
- 1/2 cup coarse ground mustard
- 2 Tbsps. smoked paprika
- 1 Tbsp. garlic powder
- 1 hickory smoked boneless half ham (about 4-1/2 pounds)
- 1 Tbsp. cornstarch
Directions:
- In medium bowl, stir cider, syrup, mustard, paprika and garlic powder. In 5- to 6-quart slow cooker, add ham; pour cider mixture over ham. Cover and cook on high 3 hours or low 6 hours or until internal temperature reaches 140°, turning once. Transfer ham to cutting board; loosely tent with aluminum foil and let stand 10 minutes.
- Transfer 2 cups cooking liquid to medium saucepot; heat to a boil over medium heat. In small bowl, stir cornstarch and 1 tablespoon cold water; whisk into saucepot and cook 2 minutes
- Carve ham and drizzle with 1/2 cup sauce; serve with remaining 1-1/2 cups sauce.
Ham Jambalaya
- 1-1/2 cups ham, cubed
- 1 Tbsp. olive oil
- 1 cup onion, chopped
- 3/4 cup bell pepper, chopped
- 2 cloves garlic, minced (approx. 1 tsp.)
- 1 can (14.5 oz.) stewed tomatoes
- 1 can (14 oz.) reduced sodium chicken broth
- 1 tsp. Cajun seasoning
- 1-1/2 cups quick-cooking rice
Directions:
- Heat olive oil in a large saucepan over medium heat. Cook onion, sweet pepper, and garlic in hot oil about 5 minutes or until tender. Stir in undrained stewed tomatoes, chicken broth, ham, and Cajun seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
- Stir in rice. Remove from heat. Cover and let stand about 5 minutes or until rice is tender. Serves 4.
Dietitians Dish – March 20, 2023
Think Outside the Jar!
Getting a quality meal on the table quickly during busy weeknights can be simpler than you think. And you don’t need to rely on just opening a jar of prepared sauce to accomplish it. Find ways to make simple meals using a combination of shelf-stable and fresh ingredients. Pick a day where you can prep your fresh ingredients for meals during the week. Aft er grocery shopping, take extra time to chop and store veggies for your weekly meals. Prepping takes a little time and planning but ends up saving you time when you’re ready to cook a quick meal. And less food goes to waste!
Penne with Mushroom Bolognese
- 1/2 (16-ounce) package whole wheat penne pasta
- 2 Tbsps. olive oil
- 1/4 cup finely chopped carrots
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped white onion
- 1 package (8 ounces) white mushrooms, finely chopped
- 2 garlic cloves, minced
- 1/2 lb. 93% lean ground beef
- 1/2 cup nonfat milk
- 1 can (28 ounces) crushed tomatoes
- 1/4 cup white wine
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
Directions:
- Prepare pasta as label directs; drain, return to saucepot and cover to keep warm.
- In medium saucepot, heat oil over medium-high heat. Add carrots, celery, and onion; cook 4 minutes or until vegetables begin to soft en, stirring occasionally. Add mushrooms and garlic; cook 4 minutes or until mushrooms begin to soft en, stirring occasionally. Add beef; cook 5 minutes or until browned, breaking up beef with side of spoon. Stir in milk; cook 5 minutes or until most liquid is absorbed, stirring occasionally.
- Reduce heat to low. Stir in tomatoes with their juice and wine; cook 15 minutes, stirring occasionally. Stir in salt and pepper. Makes about 4 cups. Serve over pasta.
Dietitians Dish – March 13, 2023
Lucky Leftovers
Whether you’re finding a use for leftovers from a St. Patrick’s Day meal of corned beef and cabbage, or just looking for a new dinner option, these cabbage rolls offer some delicious and nutritious ingredients. Cabbage is rich in fiber, along with Vitamins C & K and folate. Research shows cabbage may support digestion, benefit heart health, and decrease inflammation. Potatoes are also an excellent source of dietary fiber, potassium, magnesium, Vitamins C and B6. These antioxidants and nutrients offer a host of benefits related to heart health and cancer reduction when part of a healthy diet.
Corned Beef and Potato Cabbage Rolls
- 2 cups Irish-style ale
- 1/2 cup heavy cream
- 3 Tbsps. stone ground mustard
- 2 Tbsps. chopped fresh dill
- 1/2 Tbsp. caraway seeds
- 1/2 tsp. fresh ground black pepper
- 12 large green cabbage leaves, trimmed
- 2 cups diced potatoes
- 1-1/2 cups shredded carrots
- 1-1/2 cups chopped leftover corned beef (1/2 pound)
- 1/2 cup plain breadcrumbs
- 2 Tbsps. chopped fresh parsley
Directions:
- Preheat oven to 375°. Line a rimmed baking pan with paper towel. In small saucepan, cook ale over medium heat 15 minutes or until reduced by half. Reduce heat to medium-low; whisk in cream, mustard, dill, caraway, and pepper. Cook 5 minutes or until slightly thickened. Makes about 1-1/2 cups.
- Heat large saucepot of salted water to a boil over high heat; add cabbage leaves and cook 3 minutes or until softened. Remove cabbage with tongs to the prepared pan, then heat remaining water to a boil. Add potatoes and cook 5 minutes. Add carrots then cook an additional 5 minutes or until very tender, stirring occasionally. Drain vegetables.
- In large bowl, lightly mash vegetables; stir in corned beef, breadcrumbs, and parsley. Makes about 5 cups.
- Place about 1/3 cup corned beef-potato filling in center of each cabbage leaf; fold sides of leaves over filling, then roll tightly to enclose filling completely. Place cabbage rolls, seam side down, in 8 x 11-inch baking dish; pour ale mixture over top. Cover dish tightly with aluminum foil; bake 45 minutes or until cabbage is very tender.
Dietitians Dish – March 6, 2023
Frozen and Fresh-The Perfect Combination!
SCAN HERE
Chicken Sausage Alfredo
- 1/2 (16-ounce) package linguine
- 2 cups frozen broccoli florets
- 2 Tbsps. olive oil
- 1/2 (10-ounce) package fully cooked chicken sausage links
- 1-1/4 cups prepared light Alfredo sauce
- 1/4 cup grated Parmesan cheese (optional)
- Fresh basil for garnish (optional)
Directions:
- Prepare linguine as label directs; during last 3 minutes of cooking, stir in broccoli. Drain; return to saucepot and cover.
- Slice sausage links crosswise into 1/4-inch-thick pieces.
- In large skillet, heat oil over medium-high heat. Add sausage and cook 4 minutes or until browned, stirring frequently; reduce heat to medium-low. Add alfredo sauce; cook 3 minutes or until heated through, stirring occasionally. Add linguine mixture and toss. Makes 5 cups.
- Serve linguine mixture sprinkled with cheese and basil, if desired.
Dietitians Dish – February 27, 2023
Be Heart Healthy All Year
As American Heart Month winds down, it’s important to make focusing on heart health a year-round commitment. There are many foods rich in fiber and nutrients that benefit the heart. Oats, berries, fish, olive oil, avocados, and many other fruits and vegetables are just a few items to add. Instead of focusing on just eliminating foods, reframe the changes by adding more helpful foods in their place. These simple recipes featuring strawberries and oats can be quick options to add into your menu to boost the heart benefits!
Homemade Strawberry-Oat Milk
- 2 cups old-fashioned oats
- 6 cups water
- 1 cup strawberries, hulled and halved
- 2 Tbsps. maple syrup
- 1 tsp. vanilla extract
Directions:
- In a large bowl, stir together oats and water. Cover with plastic wrap and place in refrigerator for 30 minutes or overnight to steep.
- To a blender, add strawberry halves, maple syrup, vanilla extract and the steeped oat mixture. Puree on high for 30 seconds. Using a wire strainer over a bowl, pour the strawberry oat puree from the blender into the strainer. Use a spoon or spatula to help press any liquids through the strainer into the bowl. Set aside the strainer with the remaining oat puree.
- Transfer the oat milk from the bowl into a sealable container. Drink as a beverage or use as a replacement for dairy or plant-based milk over cereal and in recipes.
Berry Overnight Oats
- 1/2 cup old fashioned oats
- 1/2 cup non-fat milk
- 1/2 cup non-fat plain Greek yogurt
- 1 tsp. chia seeds (optional)
- 1 cup of mixed berries and fruit
Directions:
- Add oats to our container of choice and pour in milk.
- Layer Greek yogurt, chia seeds (if using), and berries.
- Refrigerate overnight and enjoy in the morning. Let it steep for at least 8 hours in a refrigerator less than 40oF or colder. Best to eat within 24 hours.