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Dietitians Dish – May 27, 2024

Freshen Up Your Grill!

Grilling offers a great opportunity to boost your fruit and vegetable consumption. Stock up on fresh, seasonal fruits and vegetables while they’re on sale and put a plan together to use them for multiple meals. With the right recipes, you can create a variety of international flavors using many of the same ingredients. Save yourself some time by prepping the veggies all at once, based on what your recipes need.

Sweet and Sour Chicken Kebabs

Sweet and Sour Chicken Kebabs

Ingredients:

Marinade:

  • 3/4 cup apple juice
  • 1/4 cup apple cider vinegar
  • 1/2 Tbsp. honey
  • 2 Tbsps. low-sodium soy sauce (gluten free if needed)
  • 2 Tbsps. grated fresh ginger
  • 4 garlic cloves, minced
  • 2 Tbsps. arrowroot or cornstarch

Kababs:

  • 1 lb. boneless, skinless chicken breast, cubed
  • 1 green bell pepper, cut into 3/4-inch pieces
  • 1 red bell pepper, cut into 3/4-inch pieces
  • 1 medium onion, cut into 3/4-inch pieces
  • 1 zucchini, cut into 3/4-inch pieces
  • 1 Granny Smith apple or Fuji apple, cored and cut into 1/2-inch slices

Directions:

    Marinade:

  • In a saucepan, combine the marinade ingredients and cook over medium heat, stirring constantly, until marinade comes to a boil and starts to thicken. Reduce heat and simmer for 2 to 3 minutes.
  • In a shallow glass dish, arrange chicken, vegetable pieces and apple slices in a single layer. Pour the marinade over the chicken, vegetables, and apples. Marinate in the refrigerator, covered, for 2 hours or overnight.

    • Kebabs:

  • Preheat the broiler or grill to 400°F.
  • Reserve marinade and thread chicken, vegetables, and apples onto 8 presoaked skewers. Arrange skewers on a pan or on the grill. Brush with the reserved marinade and broil or grill for 15 minutes, or until chicken is cooked through, turning as needed.
Recipe (edited) and image courtesy of HealthECooks.com.

Grilled Skirt Steak Fajitas

Grilled Skirt Steak Fajitas

Ingredients:

Marinade:

  • 2 Tbsps. olive oil
  • 1/4 cup lime fresh juice
  • 2 Tbsps. chopped fresh cilantro, plus additional for garnish
  • 2 garlic cloves, minced
  • 1/2 tsp. brown sugar
  • 1/2 tsp. crushed red pepper flakes
  • 1/2 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/8 tsp. salt

Fajitas:

  • 1 lb. skirt steak
  • 3 assorted bell peppers, sliced
  • 1 onion, sliced
  • 1 avocado, pitted, peeled, and sliced
  • 4 flour tortillas (8 inches each) or large leaves lettuce

Directions:

    Marinade:

  • . In a bowl, combine marinade ingredients. In a shallow dish, arrange the skirt steak and pour half the marinade over to cover.
  • Reserve the remaining marinade. Marinate the steak at room temperature for 30 minutes or refrigerate overnight. Remove from the refrigerator 30 minutes prior to cooking.

    • Fajitas:

  • Preheat the grill to high heat. Remove steak from the marinade and discard the marinade it was in. Grill for 4 minutes per side, or until desired doneness is reached. Keep the grill on for the vegetables. Set steak aside and allow steak to rest for 5 to 10 minutes.
  • Brush the vegetables with some of the reserved marinade. Grill the vegetables, brushing with the remaining marinade, until tender and charred.
  • To serve steak, slice against the grain into thin strips. Wrap the steak, grilled vegetables, avocado, and additional cilantro in flour tortillas or large lettuce leaves.
Recipe and image courtesy of HealthECooks.com.

 

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Dietitians Dish – May 20, 2024

Nutrient-Packed Salads!

Eating more salads is a simple way to boost your fruit and vegetable intake. And with bagged salad greens and salad kits, it couldn’t be easier. Whether you enjoy them as your meal, or as a nutrient-packed side dish or snack, you can include as many food groups as you wish. Kick boring to the curb and start piling on a variety of ingredients atop your greens. The combinations are endless!

Red, White and Blue Mozzarella Salad

Red, White and Blue Mozzarella Salad

Ingredients:

  • 1 (5-ounce) Fresh Express® Butter Supreme
  • 1 cup strawberries quartered
  • 1 cup fresh baby mozzarella cheese pearls drained
  • 1 cup blueberries
  • 1/3 cup Poppy Seed Dressing

Directions:

  • Arrange Fresh Express® Butter Supreme on a large platter. Top with rows of strawberries, mozzarella cheese, and blueberries. When ready to serve, drizzle with poppy seed dressing ing and toss to coat.
Recipe and image courtesy of Fresh Express.

Chicken Tortilla Salad

Chicken Tortilla Salad

Ingredients:

  • 1 bag Fresh Express® American Mix
  • 2 cups cooked chicken, diced or shredded
  • 1 cup reduced-fat Monterey Jack cheese
  • 1 cup cooked corn
  • 1/2 cup cilantro, chopped
  • 4 lime wedges
  • 1 red bell pepper, seeded & diced
  • 1 green bell pepper, seeded & diced
  • 1/2 red onion
  • 1 cup thinly sliced tortilla chip strips

Dressing Ingredients:

  • 1 cup prepared salsa
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 4 Tablespoons finely chopped red onion
  • 2 Tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt

Directions:

  • In a blender, mix all dressing ingredients. Set it aside.
  • Empty salad bag into a large bowl.
  • Add chicken, corn, 1/4 cup of cilantro, peppers, and onion.
  • Toss with the salsa vinaigrette dressing.
  • Portion into bowls and top with cheese, tortilla strips and the remaining cilantro.
  • Squeeze fresh lime juice on top.
Recipe (adapted) and image courtesy of Fresh Express.

 

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Dietitians Dish – May 13, 2024

Cook Once but Eat Twice (or more)!

Cook items which can be added to multiple meals without being boring.
Since grilling season is upon us, it’s the perfect time to plan meals that you can cook extra servings of meats to cut down on the meal prep another day. You can also grill some fruits and veggies – it enhances their sweetness! Grilled produce provides a tasty twist for salads, side dishes, and atop entrées. Fruit can be a wonderful and surprising addition to savory dishes! Mash summer berries and add the mixture to a grilled cheese sandwich. Add berries, watermelon, or stone fruits to a pasta salad or salsa. You’re only limited by your imagination. Head to inseasonezine.com for a wealth of recipe ideas, including these seasonal favorites.

Grilled Fruit Salad with Balsamic Drizzle

Grilled Fruit Salad with Balsamic Drizzle

Ingredients:

  • 8 large strawberries, hulled
  • 1 cantaloupe (~3 lbs.), cut into 1-in. thick half-moons (seeds & rind removed)
  • 1 seedless watermelon (~3 lbs.), cut into 1-in. thick half-moons (seeds & rind removed)
  • Non-stick cooking spray
  • 1 cup crumbled feta cheese
  • 2 Tbsps. balsamic glaze
  • 2 Tbsps. chopped fresh basil

Directions:

  • Prepare outdoor grill for direct grilling over medium-high heat. Spray strawberries, cantaloupe, and watermelon with cooking spray. Place fruit on hot grill rack; cook strawberries 3 minutes, and cantaloupe and watermelon 6 minutes or until grill marks appear, turning once. Transfer fruit to cutting board and cool; cut 4 strawberries, cantaloupe, and watermelon into 1-inch pieces.
  • In a large bowl, toss the cut fruit and cheese. Makes about 11 cups.
  • Serve 8 cups fruit salad drizzled with balsamic glaze and sprinkled with basil; cover and refrigerate the remaining fruit salad and 4 whole strawberries for up to 1 day

Grilled Fruit-Salsa Topped Chicken

Grilled Fruit-Salsa Topped Chicken

Ingredients:

  • 3 cups left over Grilled Fruit Salad
  • 4 left over grilled whole strawberries, coarsely chopped
  • 2 Tbsps. chopped fresh basil
  • 2-2/3 cups sliced skinless rotisserie chicken meat
  • 2 Tbsps. balsamic glaze

Directions:

  • Drain grilled fruit mixture and discard liquid. In food processor, in 2 batches, pulse fruit mixture and strawberries until coarsely chopped. Makes about 2 cups.
  • In medium bowl, stir basil and fruit salsa; serve over chicken drizzled with balsamic glaze.

 

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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.