Dietitians Dish – August 1, 2022

Save Money with Simple Prep Skills

Boneless, skinless poultry is expensive these days.
Buy bone-in cuts to save $$, especially when they’re on sale.
Deboning is easier than you think. You just need a sharp knife or kitchen shears and a few extra minutes. Plus, a quick video with step-by-step instructions.
TIP: Be sure to debone before freezing to save you time later.

Once your chicken is deboned & skinned, try the oven-baked “fried” chicken recipe below. Then, use any leftover chicken in a delicious Korean lettuce wrap! Scan the QR code or go to InSeasonezine.com for the recipe.

Oven-Fried Chicken Thighs

7 garlic cloves, minced
1-1/2 cups low-fat buttermilk
2 Tbsps. cayenne pepper sauce
8 boneless, skinless chicken thighs (about 2 pounds)
1/2 cup whole wheat flour
1/2 cup whole wheat panko breadcrumbs

1 Tbsp. paprika
1-1/8 teaspoons salt
3/4 tsp. ground black pepper
1 container (6 ounces) plain nonfat Greek yogurt
2 green onions, thinly sliced
2 tsps. fresh lemon juice

Directions:

In medium bowl, whisk 6 garlic cloves, buttermilk and 1 Tbsp. hot sauce. Add chicken; turn to coat. Cover with plastic wrap; refrigerate at least 30 minutes or up to 4 hours.
Preheat oven to 425°. Line rimmed baking pan with wire rack; spray with cooking spray. In medium bowl, whisk flour, breadcrumbs, paprika, 1/2 tsp. salt and 1/4 tsp. black pepper. Remove chicken from marinade, and discard marinade. Sprinkle chicken with 1/2 tsp. salt and remaining 1/2 tsp. black pepper. Dredge chicken in flour mixture; place on prepared rack and spray with cooking spray. Roast chicken 30 minutes or until golden brown and internal temperature reaches 165°.
In small bowl, stir yogurt, onions, lemon juice, and remaining 1 garlic clove, 1 Tbsp. hot sauce and 1/8 tsp. salt. Makes about 3/4 cup.
Serve 4 chicken thighs with yogurt mixture; cool remaining 4 chicken thighs, wrap with aluminum foil and refrigerate up to 4 days.

Dietitians Dish – July 25, 2022

Quick Dinners to Beat the Summer Heat

Grilling is a great way to beat the heat from cooking indoors. If you don’t have the time or equipment to grill there are plenty of options for quick cooking meals. Using more pantry staples which don’t need to be cooked is a great option to cut down on time. Even if you end up cooking, use the stovetop and cut any meats into smaller pieces so they cook quicker.

Whether you prep ahead by chopping vegetables and salad greens,
or buy convenience items already prepped and packaged, you’ll save time on busy nights if you have some of the prep work completed in advance.

Thai Pork Salad

1 cup uncooked instant brown rice
1 Tbsp. coconut oil
1 pork tenderloin, cut into 1/2-inch strips (about 1-1/4 pounds)
1/2 cup pad Thai sauce
1 bag (10.5 ounces) Asian chopped salad kit

Directions:

Prepare rice as label directs.
In large skillet, heat oil over medium-high heat; add pork and cook 7 minutes, stirring frequently. Add sauce; cook 2 minutes or until internal temperature of pork reaches 145°, stirring frequently.
In large bowl, prepare salad kit as label directs; add rice and toss. Serve pork over salad. Makes about 7 cups.

Smart Swap – Replace the pad Thai sauce with salsa and the Asian salad kit with a Southwest salad kit to create a fiesta of flavors. Double the recipe ingredients for a larger group but keep the amount of pork the same while adding canned corn and black beans (rinsed and drained). They’ll give you more servings and nutritional bang for your buck!

Dietitians Dish – July 18, 2022

Summer Salads are Sensational

Salads are a quick option for a nutritious and hydrating meal in the summer. Plus, it doesn’t require heating up the kitchen!

Variations on a Cobb salad are a great way to include plenty of protein and vegetables (and fruit if you include avocado!). Grab some items from the pantry and prep some fresh vegetables ahead of time and you could have a variety of meals for the week! Whether you chop up a hearty Romaine lettuce or some other favorite leafy greens, you can easily create a variety of flavors with the combination of toppings you choose.

If you have leftover meat that’s already cooked, include that with beans and plenty of vegetables for a hearty meal. Salads are a great idea for a DIY night where everyone can include their toppings and flavor combination of choice. The choice of toppings and dressing make it simple to allow variety.

Southwest Cobb Salad

slices low sodium turkey bacon, chopped
4 cups romaine leaves, chopped
1/2 cup ranch dressing (yogurt-based optional)
2 refrigerated hard-cooked eggs, chopped
2 Roma tomatoes, chopped
1 avocado, peeled, pitted and sliced

1 cup chopped cooked ham (or chicken)
1/3 cup drained and rinsed canned black beans
1/3 cup drained canned fire roasted corn
1/3 cup shredded reduced-fat Mexican cheese blend
1/4 cup roasted unsalted pepitas
1/4 cup thinly sliced red onion

Directions:

In large skillet, cook bacon over medium-high heat 5 minutes or until crisp, stirring occasionally; transfer to paper towel-lined plate to drain.
In a large bowl, toss romaine and dressing.
Divide romaine mixture onto 4 plates; top with remaining ingredients and bacon.

Dietitians Dish – July 11, 2022

Serve up Sustainability – With Mushrooms!

Choosing foods that are sustainable is important for the planet.
But when those foods also help boost your immune system and cost less, that’s great for you too! Mushrooms require minimal water, electricity, and space to grow – making them sustainable. They are less expensive than meat, so blending ground meat with mushrooms stretches your food budget. Their savory umami flavor enhances recipes. Adding mushrooms means extra veggies and more nutrients. Mushrooms also add moisture when blended into burgers. So, grab some mushrooms and blend with meat for a variety of flavor combinations and recipes!

Mighty Mushroom Blended Burger

1/2 lb. mushrooms (any variety)
2 Tbsps. olive oil, divided
1 lb. ground beef
1/2 tsp. salt

Directions:

Finely dice mushrooms or gently pulse in food processor.
In skillet, warm 1 Tbsp. olive oil on medium-high heat and add mushrooms, cooking 5-7 minutes or until golden brown.
Remove from heat and cool 5 minutes. Transfer cooled mushrooms to medium bowl.
Add ground beef and salt, mixing until combined. Makes 4 patties.
Add remaining olive oil to pan and cook burger patties on medium-high heat until internal temperature reaches at least 160°F.
Serve on burger buns, bread rounds, lettuce leaves, etc. and top as desired. The flavor combinations are endless!

Basic Mushroom Meat Blend

3 Tbsps. vegetable oil
1 lb. white button mushrooms, finely chopped
1 lb. ground beef, pork, turkey or chicken
1 Tbsp. salt

Directions:

Place a 12-inch frying pan over medium heat and add oil.
Once the oil is warm, add the mushrooms and stir to coat.
Add half the salt to the mushrooms and cook, stirring occasionally, until most of the moisture has evaporated (8 to 10 minutes).
Add the ground meat and remaining salt. Stir well to break up the meat and sauté until the meat is cooked through, about another 10 minutes. Add water as needed if mixture is dry.
Use in tacos, Buddha bowls, meat sauce, etc. as a swap for ground meat.

Recipes and image (burger only) courtesy of the Mushroom Council.

Dietitians Dish – July 4, 2022

Stay Hydrated with Fruits!

In the summer heat, staying hydrated is an important part of staying healthy.

When you are bored with the tasteless nature of water, you can add fruits and veggies to infuse flavor. And, when you don’t have water available, it’s important to choose foods to help you hydrate. Fruits and vegetables are a key source of water.

Take grapes – they are made up of 80-89% water. They also have polyphenols which studies show contribute to heart health and may play a role in healthy aging. Resveratrol in grapes may benefit immune function. Even avocados are 70-79% water. Plus, they are a heart healthy fruit whose unsaturated fats help to absorb fat-soluble vitamins A, D, E, and K (which are naturally in fruits and veggies). To properly hydrate and protect your health, include fresh produce in your meals and snacks.

Avocado Chicken Salad

1 lb. chicken breast, cooked, shredded
2 avocados, cubed
2 cups grapes, halved
4 Romaine leaves

1/2 cup mayonnaise
2 Tbsps. celery, diced
2 Tbsps. pecans, chopped
1 Tbsp. lemon juice
Salt and pepper, to taste

Directions:

In a medium bowl, add chicken and mayonnaise and stir until well combined.
Add avocado, grapes, celery, pecans, and lemon juice. Gently stir until well combined. Salt and pepper to taste.
Top lettuce leaf with Avocado Chicken Salad.

Recipe and image courtesy of Avocadosfrommexico.com.

Peanut Butter Grape Bites

12 California grapes, chilled
1/3 cup natural peanut or almond butter
1/4 cup shredded coconut
1/4 cup chopped dark chocolate
1/4 cup chopped almonds

Directions:

Place a sheet of wax paper on a baking sheet. Dip each grape in nut butter to coat half of it and then dip in either the coconut, dark chocolate, or chopped almonds. Transfer to the sheet, then chill until ready to serve.

Recipe and image courtesy of Grapesfromcalifornia.com.

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