Dietitian's Dish
 

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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!

This Bolognese recipe is a combination of canned and fresh ingredients. Chopping the veggies earlier in the week could save you 15 minutes when it comes time to cook dinner.

Penne with Mushroom Bolognese

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.

 

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Dietitians Dish – March 13, 2023

Lucky Leftovers

Shamrocks

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

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.

 

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Dietitians Dish – March 6, 2023

Frozen and Fresh-The Perfect Combination!

Both frozen and fresh foods have a valuable place in our life. There are many nutritious and delicious options in the frozen aisle, and they can complement fresh foods nicely. Frozen veggies are budget-friendly solutions that can elevate the nutritional value of any meal. They can also stretch a meal further when you add more veggies. Pump up the nutrients in this recipe by adding extras like frozen carrots, peas or cauliflower. Plan this comforting dinner featuring frozen and fresh ingredients, with a fruit salad on the side. It’s better for you than eating out and ready in no time!
Check out InSeason for more recipe ideas and a fruit salad to finish off this meal.
SCAN HEREFruit Bowl

Chicken Sausage Alfredo

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.

 

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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

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

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.

Recipe and image courtesy of Quaker

 

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Dietitians Dish – February 20, 2023

Love Your Spud!

February is National Potato Lovers Month.

Roasted Reds
Steak Fries

Though often mistakenly blamed for health problems, these miraculous tubers are packed with potassium, fiber, vitamin C and complex carbohydrates! Nutrients like these help with blood pressure and blood sugar control, plus immunity – to name a few benefits. The versatility of potatoes allows us to enjoy them any time of day in countless ways. On game days, put the spotlight on spuds and create party-worthy flavor combinations.

These potato skins are tasty enough to serve as part of a snack board!

Skinnier Potato Skins

Skinnier Potato Skins

  • 4 small russet potatoes
  • 2 Tbsps. olive oil
  • 4 strips lower sodium turkey bacon
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper
  • 1/2 cup reduced-fat shredded Colby Jack cheese
  • 1/4 cup plain nonfat Greek yogurt
  • 2 green onions, thinly sliced

Directions:

  • Preheat oven to 425°; spray rimmed baking pan with cooking spray. Place potatoes on prepared pan and pierce all over with a fork; bake 50 minutes or until tender. Cool slightly. ALTERNATE COOKING METHOD: Skins can also be cooked in an air fryer preheated to 400°. Rub potatoes with oil and pierce all over with a fork; air fry for 40 minutes or until tender.
  • In large skillet, heat 1 tablespoon oil over medium heat; add bacon and cook 5 minutes or until golden brown, stirring frequently. Transfer bacon to paper towel-lined plate.
  • Place oven rack 6 inches from source of heat; turn broiler to high. When potatoes are cool enough to handle, cut lengthwise in half; with a spoon, leaving about a 1/4-inch wall, scoop out inside portion (reserve for another use). Brush both sides of potato skins with remaining 1 tablespoon oil; place, cut side up, on same pan, and sprinkle with salt and pepper. Broil potato skins 5 minutes or until crisp.
  • Sprinkle skins with cheese; broil 1 minute or until cheese is melted. Serve skins topped with yogurt, onions, and bacon.

Flavor Variations:

Pizza Potato Skins – use shredded reduced fat Italian cheese blend and turkey pepperoni, and top with cherry tomatoes, pepperoncini rings and crushed red pepper flakes.
Cheesy-Bruschetta Potato Skins – use shredded reduced fat mozzarella cheese and top with halved cherry tomatoes tossed with olive oil, minced garlic, sliced fresh basil, salt and pepper.