Dietitians Dish – April 4, 2022
Weeknight Dinners Made Easy
Weeknight Dinners Made Easy Takeout and fast food may save time, but ultimately, they can hit a budget hard. Planning more simple meals at home and doing so based upon what’s on sale is a great way to keep your budget on track.
Home-cooked meals don’t need to be elaborate to be nourishing. If you have specific health concerns, you can tweak the ingredients in a recipe to help manage those concerns. When it comes to takeout or fast food, changing the ingredients used isn’t an easy option. With meatballs on sale, plan this Tetrazzini recipe into your menuthis week! Serve with a side of veggies (fresh or frozen) or salad. Don’t forget the fruit! If you want to avoid using canned soup, there are simple ways to make your own.
Condensed Cream Soup
Melt 1 tablespoon butter in a saucepan over medium-low heat. Stir in 3 tablespoons of flour; keep stirring until smooth and bubbly. Remove from heat and add 1/2 cup of low-sodium chicken broth and 1/2 cup of milk, a little at a time, stirring to keep smooth. Return to heat. Bring sauce to a gentle boil; cook, stirring constantly, until it thickens. Taste and add salt and pepper, as needed. Use immediately or refrigerate 3-5 days.
Melt 1 tablespoon butter in a saucepan over medium-low heat. Stir in 3 tablespoons of flour; keep stirring until smooth and bubbly. Remove from heat and add 1/2 cup of low-sodium chicken broth and 1/2 cup of milk, a little at a time, stirring to keep smooth. Return to heat. Bring sauce to a gentle boil; cook, stirring constantly, until it thickens. Taste and add salt and pepper, as needed. Use immediately or refrigerate 3-5 days.
Meatball Tetrazzini
- 1 bag (12 oz.) egg noodles
- 2 cans (10.5 oz.) reduced sodium cream of mushroom condensed soup
- 1 cup unsalted chicken broth
- 2 tsps. dried parsley
- 1 tsp. garlic powder
- 12 oz. meatballs
- 1-1/4 cup shredded Italian cheese blend
Directions:
- Preheat oven to 375 ; spray 8-1/2 x 11-inch baking dish with cooking spray.
- Prepare 1 (12-ounce) bag egg noodles as label directs, cooking 2 minutes less than directed; drain and return to saucepot.
- Add 2 (10.5-ounce) cans reduced sodium cream of mushroom condensed soup to large skillet.
- Whisk chicken stock, parsley and garlic powder into skillet; heat to a boil over medium-high heat, whisking until combined.
- Stir meatballs into skillet; reduce heat to medium and cook 5 minutes, stirring occasionally. Remove skillet from heat; stir in egg noodles.
- Stir 3/4 cup shredded Italian cheese blend into skillet; spread noodle mixture in prepared dish. Sprinkle noodle mixture with 1/2 cup shredded Italian cheese blend; bake 18 minutes or until edges are golden brown and bubbly. Makes about 8 cups.
Dietitians Dish – March 28, 2022
Save Big with Sheet Pan Dinners!
Sheet pan meals save time without taking shortcuts on flavor. With easy prep and hands-off cook time, they’re a simple dinner option. Plus, they allow for a variety of flavor combinations. They’re a convenient way to boost your servings of vegetables, deliciously baked to perfection. Serve them with some fruit and a side of brown rice or quinoa and you’ve got a delicious meal on the table with time to spare for other tasks.
Time Saving Tip:
If you prep all your vegetables at one time, they’ll be ready to use the rest of the week without the daily mealtime prep.
If you prep all your vegetables at one time, they’ll be ready to use the rest of the week without the daily mealtime prep.
Prep Saves Money:
Less will go to waste if you unexpectedly don’t have time to prep a meal you planned. You’ll save money using what you purchased rather than resorting to costly take-out.
Less will go to waste if you unexpectedly don’t have time to prep a meal you planned. You’ll save money using what you purchased rather than resorting to costly take-out.
Sheet Pan Shrimp Fajitas
- 1 lb. peeled, deveined shrimp
- 2 rainbow bell peppers, sliced
- 1 large sweet onion, sliced
- 1 Tbsp. olive oil
- 2 Tbsps. low-sodium taco seasoning
- 1 lime juiced
- 1/4 cup chopped cilantro (optional)
- 8 small flour tortillas warmed
Directions:
- Preheat oven to 425 F.
- Toss shrimp, peppers, onions, olive oil, taco seasoning and lime juice in large bowl until well-seasoned. Spread single layer on baking sheet and bake 15-20 minutes, or until shrimp is cooked and veggies are tender.
- Remove from oven and garnish with cilantro.
- Serve in tortillas with your favorite toppings.
Recipes (adapted) and images courtesy of HealthyFamilyProject.com.
Sheet Tray Lemon – Parmesan Chicken
with Artichokes, Tomatoes & Onions
- 1 medium yellow onion, cut into 8 wedges
- 2 Tbsps. Dijon or coarse mustard
- 2 Tbsps. lemon juice
- 2 Tbsps. unsalted butter, melted
- 1 cup panko breadcrumbs
- 2 Tbsps. grated Parmesan cheese
- 1/4 tsp. black pepper
- 1-1/4 lbs. boneless, skinless chicken breasts, cut into 1-inch strips
- 1 can (14 oz.) quartered artichoke hearts, drained and rinsed
- 1 cup grape tomatoes
Directions:
- Preheat oven to 425 F. Spray a large, rimmed sheet tray with nonstick cooking spray. Spread onion in single layer on prepared tray and spray with cooking spray; roast 10 minutes.
- In wide, shallow dish, stir mustard, lemon juice and butter. In large zip-top plastic bag, combine breadcrumbs, cheese, and pepper.
- In batches, dip chicken in mustard mixture to coat; add to bag with breadcrumbs and toss to coat.
- Push onion to 1 side of tray; spray onion and tray with cooking spray. Stir artichokes and tomatoes into onion, place chicken in single layer on opposite side of tray. Spray chicken and vegetables with cooking spray.
- Roast 10 minutes or until bottom of chicken is brown; turn chicken and stir vegetables. Roast 15 minutes longer or until internal temperature of chicken reaches 165 F.
Dietitians Dish – March 21, 2022
Stretch Your Food Budget – by Adding more plants!
Inflation on food costs is making it even more important to be a savvy shopper. Especially, when you’re trying to eat healthier. Frozen and canned foods can help to stretch your food budget, while providing quality nutrition. In addition to meat, beans offer a quality source of protein. So, why not combine them together for a blended burger that costs a little less. You’ll still enjoy the flavor of a beef burger while stretching your budget further with the black beans. Plus, the beans add important nutrients like fiber, folic acid, and calcium that you won’t get in ground beef. It’s like adding a boost of veggies to your burger, beyond your choice of toppings!
Beef & Black Bean Sliders
- 1/2 cup low-sodium black beans drained, rinsed
- 1 lb. lean ground beef
- 1/4 of small, sweet onion finely chopped
- 1 clove garlic minced
- 2 Tbsps. whole wheat breadcrumbs
- 1/2 tsp. Worcestershire sauce
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 8 whole wheat slider buns
- 4 slices low-fat Cheddar cheese cut in half
Directions:
- In a bowl, mash beans and then combine with ground beef, onion, garlic, breadcrumbs, Worcestershire sauce, salt and pepper. Form into 8 slider patties.
- Heat skillet over medium heat. Spray with nonstick cooking spray, add patties and cook 3-4 minutes per side, or until desired doneness is reached. Top with cheese and let melt.
- Top buns with burgers, lettuce and tomato (optional).
Baked Zucchini Fries
- 2 medium zucchini
- 2 large eggs beaten
- 3/4 cup whole wheat breadcrumbs
- 3 Tbsps. grated Parmesan cheese
- 1-1/2 tsps. Italian seasoning
- 1 tsp. garlic powder
- 1/2 tsp. salt
Directions:
- Cut zucchini in half, then slice into thin sticks to resemble fries.
- Place eggs in small pan. Mix breadcrumbs, cheese, Italian seasoning, garlic powder and salt on plate.
- In batches, dip zucchini in egg, then breadcrumb mixture, making sure to coat well.
- Place on prepared baking sheet and bake 20-25 minutes, or until golden and crispy.
Recipes (adapted) and images courtesy of HealthyFamilyProject.com.
Dietitians Dish – March 14, 2022
Traditions on the Menu
When you think of a St. Patrick’s Day meal, you probably picture things like corned beef and cabbage, Colcannon, and Irish soda bread. Cabbage took the place of potatoes during the Great Potato Famine in Europe during the 1850s. Immigrants to the US from Europe turned to beef brisket cuts because bacon and pork were too expensive. Keeping in the mindset of lowering food costs, plan a menu for the week featuring sale items and that uses up all the leftovers. Repurpose any extra Corned Beef from St. Patrick’s Day into a new meal entirely.
Corned Beef with Apple-Onion Sauté
- 1 Corned Beef Brisket Boneless with seasoning packet (2-1/2 – 3-1/2 pounds)
- 1 large onion, coarsely chopped
- 5 cloves garlic, coarsely chopped
- 2 cups apple cider or apple juice, divided
- 3 Tbsps. butter, divided
- 2 medium onions, cut into thin wedges
- 3 medium apples, cut into 1/4-inch-thick slices
- 1 Tbsp. brown sugar
- 1/2 tsp. dried thyme leaves
Directions:
- Heat oven to 350 F. Place Corned Beef Brisket in roasting pan; place coarsely chopped onion and garlic around brisket. Sprinkle contents of seasoning packet over brisket. Add 1-1/2 cups cider (or juice); cover tightly with aluminum foil. Braise in 350 F oven 2-1/2 – 3-1/2 hours or until brisket is fork tender.
- Meanwhile, prepare Apple-Onion Sauté. Melt 2 Tbsps. butter in large nonstick skillet over medium heat. Add onion wedges; cook 13-15 minutes or until onions are lightly brown, stirring occasionally. Add apples, remaining butter, remaining 1/2 cup of cider (or juice), brown sugar and thyme; cook and stir 6-8 minutes or until apples are crisp-tender.
- Carve brisket diagonally across the grain into thin slices. Serve with Apple-Onion Sauté.
Corned Beef Hash
- 12 oz. cooked Corned Beef, cut into 1/4-inch pieces
- 1-2 Tbsps. vegetable oil
- 4 cups cubed potatoes (red-skinned, baking or sweet potatoes)
- 2 medium leeks, thinly sliced
- 1/2 tsp. garlic salt
- Fried or poached eggs (optional)
Directions:
- Heat 1 Tbsp. oil in large nonstick skillet over medium heat until hot. Stir in potatoes, leeks and garlic salt. Cover and cook 12-16 minutes or until potatoes and leeks are tender, stirring occasionally. Remove cover and continue to cook 3-5 minutes or until potatoes begin to brown, stirring occasionally and adding remaining oil to prevent sticking, if needed.
- Add Corned Beef to skillet. Continue to cook 2-3 minutes or until beef is heated through. Serve hash with fried or poached egg, if desired.
Recipes (adapted) and images courtesy of Beefitswhatsfordinner.com.
Dietitians Dish – March 07, 2022
Convenient Meals at Home!
Sometimes, the simplest of meals happen when we put a bigger focus on grains and veggies. Pantry staples can be wholesome and convenient. Fresh, frozen or canned vegetables offer valuable nutrients and can be time-savers. Simple and convenient meal ideas are stuffed peppers and hearty salads. Peppers can be filled with a variety of textures and flavors. Salad kits can be topped with extra ingredients to make a complete meal. A great recipe or a little imagination can go a long way towards a meal that tastes better than take-out!
Greek Stuffed Peppers
- 1 cup pearled farro, rinsed and drained
- OR 1/2 cup whole grain brown rice (optional swap)
- 2 large green bell peppers, halved lengthwise and seeded
- 1/2-pound lean ground turkey
- 2 Tbsps. olive oil
- 1/4 cup chopped red onion
- 1/2 cup chopped eggplant
- 1 can (14.5 ounces) Italian style diced tomatoes
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 1/3 cup grated Parmesan cheese
Directions:
- Preheat oven to 350 . Prepare farro (or brown rice) as label directs.
- Place bell peppers, cut side up, on rimmed baking pan. In large skillet, cook turkey over medium-high heat 8 minutes or until browned, breaking up turkey with side of spoon; with slotted spoon, transfer to paper towel-lined plate.
- In same skillet, heat oil over medium-high heat; add onion and cook 3 minutes, stirring occasionally. Add eggplant; cook 2 minutes, stirring occasionally. Add tomatoes with juice; cook 3 minutes, stirring occasionally. Stir in salt, pepper, farro and turkey.
- Fill bell peppers with farro mixture; sprinkle with cheese. Bake 30 minutes or until peppers are tender.
Turkey Taco Salad
- 4 (10-inch) burrito flour tortillas
- 1 pound ground turkey
- 3/4 cup enchilada sauce plus additional for serving (optional)
- 1 bag (11.5 ounces) Southwest chopped salad kit
- 1 avocado, peeled, pitted and chopped
Directions:
- Preheat oven to 400 F; turn 4 (20-ounce) ramekins upside-down on rimmed baking pan. Spray both sides of tortillas with cooking spray; lay over ramekins, pressing sides of tortillas down around ramekins. Bake tortillas 12 minutes or until golden brown and crisp; let stand 5 minutes.
- In large skillet, cook turkey over medium-high heat 5 minutes or until browned, breaking up turkey with side of spoon; stir in enchilada sauce and cook 2 minutes, stirring frequently. Makes about 2-1/2 cups.
- In large bowl, prepare salad kit as label directs; serve in tortilla bowls topped with turkey, avocado and enchilada sauce, if desired.
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