Dietitians Dish – April 25, 2022
Make Your Best Casserole Yet!
Casseroles are an affordable meal option that can combine pantry staples and frozen veggies with small amounts of fresh meat and produce. Choosing quality ingredients from Best Yet® helps keep ingredient costs lower, which is key these days! With a variety of flavor combinations, casseroles are easy weeknight meals. With simple prep and hands off cooking, you can regain some precious time for the family before dinner is served. Plus, any leftovers can easily become lunch for another day to avoid extra servings going to waste.
Use extra rice and chicken to create a Fajita casserole. Find a recipe or create your own by adding some chicken stock and canned tomatoes, frozen peppers & onions, and a packet of fajita seasoning. Use the Lemon Chicken casserole below as your guide. Make sure you include enough chicken stock and juice from the tomatoes to cook the rice. Then swap out other ingredients in similar quantities.
Lemon Chicken & Rice Casserole
- 1 lb. boneless, skinless chicken breasts or tenders
- 1 (12-ounce) bag frozen Brussels sprouts
- 2-1/4 cups unsalted chicken stock
- 1 cup uncooked long grain rice
- 1 lemon
- 1/2 tsp. salt
- 1/2 tsp. pepper
Directions:
- Preheat oven to 400°F; spray 8-inch square baking dish with cooking spray.
- Cut chicken into 1-1/2-inch pieces; add to a large bowl. Next, add frozen Brussels sprouts and chicken stock to the bowl. Add uncooked rice to the same bowl.
- Zest lemon, adding 1 Tbsp. of zest to the same bowl. Squeeze lemon juice into a cup and use 2 Tbsps. added to the bowl. Add salt and pepper. Stir chicken mixture and spread into prepared dish; cover with aluminum foil and roast for 45 minutes or until rice is tender and internal temperature of chicken reaches 165°F.
Dietitians Dish – April 18, 2022
Save Time and Money – Stock Up and Prep!
With pandemic inflation causing food prices to soar, finding ways to keep the costs down is increasingly important. If you see a great price on something like Split Chicken Breast, STOCK UP! The convenience of boneless, skinless chicken is great, but not always worth the higher cost. With minimal prep and a simple hands-off cooking method you can prepare flavorful chicken that can be used in a variety of other recipes. Stock up on frozen or canned fruits and vegetables (without sugar or sauces).
Choose fresh produce that is in-season.
These cost-conscious items can be used in a variety of meals.
Choose fresh produce that is in-season.
These cost-conscious items can be used in a variety of meals.
How to Roast Split Chicken Breasts:
1. Preheat oven to 350ᵒF. Prepare baking sheet by lining with foil or parchment paper.
2. Place 4 split chicken breasts with bones face down on the tray. Brush with olive oil and sprinkle with salt & pepper.
3. Bake for 55-60 minutes, or until internal temperature reaches 165ᵒF. (Don’t touch thermometer to the bone – it absorbs more heat!)
2. Place 4 split chicken breasts with bones face down on the tray. Brush with olive oil and sprinkle with salt & pepper.
3. Bake for 55-60 minutes, or until internal temperature reaches 165ᵒF. (Don’t touch thermometer to the bone – it absorbs more heat!)
See how simple it is to prepare these stuffed peppers:
Quinoa Fried Rice with Roasted Chicken Stuffed Peppers
- 1/4 cup quinoa, rinsed and drained
- 2 large bell peppers, halved & seeded
- 1 Tbsp. sesame oil
- 3 Tbsps. chopped white onion
- 1 garlic clove, minced
- 1-3/4 cups frozen mixed vegetables (carrots, green beans, corn and peas)
- 1 cup chopped roasted chicken
- 1-1/2 Tbsps. less-sodium soy sauce
- 1/2 tsp. grated fresh ginger
- 4 large eggs
- 1 Tbsp. sriracha chili sauce
- 1 green onion, thinly sliced
Directions:
- Preheat oven to 350°. Prepare quinoa as label directs.
- Place peppers, cut side up, on rimmed baking pan. In large skillet, heat oil over medium-high heat. Add onion; cook 2 minutes, stirring occasionally. Add garlic; cook 30 seconds, stirring occasionally. Add frozen vegetables; cook 5 minutes, stirring occasionally. Remove from heat; stir in chicken, soy sauce, ginger and quinoa.
- Fill peppers with quinoa mixture; bake 20 minutes or until peppers are tender. Crack 1 egg onto each pepper; bake 15 minutes or until egg whites are cooked through and yolks are slightly soft. Drizzle peppers with sriracha; sprinkle with green onion.
Dietitians Dish – April 11, 2022
Simply Delicious Easter Brunch!
Holidays are typically filled with family and friends, spending time enjoying a feast of foods. Even Easter gatherings can cause extra stress, so consider simplifying where you can so they’re more enjoyable. Instead of a buffet of options, scale back the menu to include just a few dishes full of seasonal flavors. Strata dishes are simple to assemble and an easy way to boost your veggies. They also lend themselves to a variety of flavor combinations. If you’re serving up Easter brunch, make sure this Spring Vegetable and Sausage Strata is on the menu.
Scan the code to watch this recipe being assembled and to search for more yummy recipes on the InSeason YouTube channel.
Fresh fruits and vegetables can serve double-duty as a natural food coloring. Get creative with how you dye your Easter eggs this year!
Spring Vegetable and Sausage Strata
- 2 Tbsps. olive oil
- 1 medium carrot, diced
- 1/2 bunch asparagus, cut in 1-in. pieces
- 1/2 cup radishes, sliced
- 1 garlic clove, minced
- 1 cup baby spinach
- 1 pkg. (7 oz.) fully cooked pork sausage links
- 6 eggs
- 2 cups whole milk
- 1 tsp. salt
- 1/2 tsp. ground black pepper
- 10 slices artisan bread, cubed
- 1-1/2 cups shredded Sharp cheddar cheese
Directions:
- Preheat oven to 325°F. In a large skillet, heat olive oil over medium-high heat. Add carrots, asparagus, and radishes. Cook 5 minutes or until vegetables begin to soften. Add garlic and spinach, cooking for 1 minute more. Remove from heat.
- Cut sausage links into pieces and add to the vegetables in the skillet. Stir to combine, then set aside.
- In a mixing bowl, combine eggs, milk, salt, and pepper. Whisk until completely combined. Set aside.
- Prepare a casserole dish with non-stick cooking spray. Assemble by layering half of bread cubes in the bottom of the casserole dish. Next, layer with half of the sausage and vegetable mixture. Then, layer half the cheese. Repeat by layering the remaining bread cubes, the sausage and vegetable mixture, and the remaining cheese. Pour the egg mixture over the top of the entire casserole.
- Bake at 325°F for 40 minutes or until internal temperature reaches 160°F.
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.