Dietitian's Dish
 

download PDF of recipeEmail This Page
Dietitians Dish – August 16, 2021

Quick Meals with Convenience of Packaged Products…

You can throw together a quick, delicious meal with just a handful of ingredients. Dare I say it? Grab a few pre-packaged products! They’re not all bad. Packaged, convenience foods don’t just come in the center aisles. Look around the store perimeter, especially in produce. You can cut down your meal prep time significantly, if you choose some items that are already prepped and ready to serve.

Grab a couple bags of salad or clamshell of mixed greens as the base for a hearty, delicious bowl meal. You don’t have to skimp on the toppings or go heavy on the veggies because salads are not just a meal starter or side dish anymore. Bowl meals with leafy greens for a base offer a nutritious, delicious entrée option that’s ready in no time.

A+ for Avocado!

  • It is high in fiber and potassium – benefiting blood pressure
  • Has over 20 important vitamins & minerals
  • Contains omega-3 fats to help the body absorb fat-soluble vitamins

This Caprese Bowl offers a delicious taste of Italy!

Caprese Bowl with Grilled Chicken and Avocado

Caprese Bowl with Grilled Chicken and Avocado

  • 1 package bagged salad greens
  • 1 avocado
  • 1 lb. boneless, skinless chicken breast tenders
  • Pinch of salt and pepper
  • Non-stick cooking spray
  • 1 cup grape tomatoes, halved
  • 1 cup fresh mozzarella, balls or diced
  • 3 Tbsps. prepared pesto
  • 1 Tbsp. balsamic vinegar

Directions:

  • Prepare grill for direct grilling over medium-high heat. Sprinkle salt and pepper over chicken breasts and lightly coat with non-stick cooking spray. Place chicken on hot grill rack; cook covered for 5 minutes, turning halfway through.
  • Meanwhile, in a bowl, toss the tomato halves and fresh mozzarella with pesto and balsamic until coated.
  • Prepare salad by placing greens in a large serving bowl. Cut avocado in half, remove the pit, slice each half and scoop from the skin. Place atop the salad greens. Add the tomatoes and mozzarella onto the salad greens. Place the chicken atop the greens. Serves 2.

 

download PDF of recipeEmail This Page
Dietitians Dish – August 9, 2021

Tis’ the Season… to Stuff it?!

Summer is a peak time for a wide variety of fruits and vegetables. Grocery stores, farmer’s markets and home gardens are filled with options. Getting creative with how we use this bounty can be a huge part of the excitement around eating! Instead of cutting veggies and serving them with a calorie-laden dip for a snack, get more adventurous and figure out ways to turn them into a satisfying, plant-based meal.

Take a look at these simple ideas and decide how you will “stuff it!”

Stuffed Cucumber

Hollow out a peeled cucumber (cut it lengthwise and remove seeds), fill with cottage cheese and top with a dash of black pepper and diced bell or hot pepper.

Stuffed Pepper

Cut a pepper in half and remove seeds. Fill with a cooked veggie and rice pilaf or cauliflower “rice” medley.

Stuffed Mushroom

Clean and remove the mushroom stem. Fill the mushroom cap with a mixture of tomatoes, veggies and cheese.

Pizza Stuffed Hasselback Baked Potatoes

Pizza Stuffed Hasselback Baked Potatoes

Ingredients

  • 4 large russet Idaho® potatoes
  • 4 Tbsps. butter, sliced paper thin
  • 1/2 cup marinara sauce
  • 1/4 cup mushrooms, sliced
  • 1/4 red pepper, diced
  • 1/4 green pepper, diced
  • 1/4 onion, diced
  • 1/2 cup mozzarella cheese
  • 2 slices bacon, cooked and crumbled

Directions:

  • Preheat the oven to 450ᵒF.
  • Carefully slice a thin layer off of the bottom of each potato and discard the strip. Place 2 wooden spoons on either side of the potato (these will be your knife guard). Slice the potato at even intervals (about 1/8th of an inch to create a scalloped pattern), not allowing the knife to cut below the spoons.
  • Swirl a bit of olive oil in an oven-safe skillet and arrange the potatoes so they are nestled into the pan. Arrange a paper thin piece of butter into every slice. Let the potatoes bake for about 45 minutes.
  • Carefully remove the potatoes from the oven, to top before finishing off. Spoon a heaping dollop of marinara over each potato from side to side. Arrange the mushrooms, peppers, and diced onions over each, using a spoon to pat down in place so they stay on top. Finally, sprinkle with mozzarella cheese. Finish cooking the potatoes in the oven for another 10-15 minutes.
  • Carefully remove the skillet from the oven and sprinkle the crumbled bacon over top. Wait 5 minutes before serving.

Recipe and photo courtesy of the
Idaho Potato Commission and Kita Roberts (recipe author & blogger).

 

download PDF of recipeEmail This Page
Dietitians Dish – August 2, 2021

Beat the Heat… Get Grilling!

Grilling is a great option for cooking foods using a minimal amount of added fat. The heat of the grill browns the outside of the food, sealing in rich flavors. Using direct or indirect heat, almost any food can be grilled including lean cuts of meat, poultry, fish, tofu, vegetables and fruits. Get creative by utilizing skewers, grill-top baskets and foil-packets.

Fruits and vegetables can boost the flavors of any meal.

Add mashed berries or avocado slices onto a grilled cheese sandwich. Dice some grilled berries, watermelon or stone fruits, and add to pasta salad. For breakfast or a snack, serve grill peaches filled with oatmeal, cottage cheese or yogurt.

Grilled Avocado

Grilled Avocado

  • Pre-heat grill to medium-high heat.
  • Slice in half and remove pits.
  • Drizzle with olive oil, lime juice, salt and pepper.
  • Grill cut side down for 3-4 minutes.

    •  

Grilled Mango

Grilled Mango

  • Pre-heat grill to medium-high heat.
  • Cut the cheeks off of the mango and into slices.
  • Brush with oil and honey, if needed.
  • Grill flesh side down for 1-2 minutes. Flip and grill 1-2 minutes more.

Mango and Avocado Chutney

Mango and Avocado Chutney

Ingredients

  • 2 firm, ripe mangos, peeled, pitted and diced
  • 2 firm, ripe avocados, peeled, pitted and diced
  • 2 Tbsps. serrano pepper, seeded and minced
  • 1/4 cup red onion, diced
  • 1/4 cup red bell pepper, diced
  • 2 Tbsps. chopped fresh cilantro leaves
  • 1 lime, zested and juiced
  • 1 tsp. chili powder
  • 1 Tbsp. extra virgin olive oil

Directions:

  • Combine all ingredients. Let them sit at room temperature for 10 minutes before serving to allow flavors to blend. Serve with grilled fish, seafood, or chicken.

Recipe adapted from National Mango Board (Mango.org)

 

download PDF of recipeEmail This Page
Dietitians Dish – July 26, 2021

Food as Medicine…

What has been a trendy term is now getting mainstream attention. Doctors are prescribing healthy diets loaded with fruits and veggies instead of medications. Insurance companies are giving vouchers for fresh food purchases. Nutrients in foods are being evaluated to determine which may help to manage health conditions, prevent health problems from developing, and boost immunity. Shifting to a few meals each week that are plant-based, can have a significant benefit on a healthy lifestyle, as long as you’re making nutrient-rich choices. Fruits and vegetables as a whole offer a variety of benefits.

Grilled Watermelon and Pork KebobsMushrooms offer many vitamins, minerals and micronutrients with very low calories and some protein. Their umami flavor and variety of nutrients, along with their known benefits are what make choosing mushrooms a win-win.

Sheet Pan Mushroom Fajitas

Sheet Pan Mushroom Fajitas

  • 2 medium onions, sliced into 1/4-inch strips
  • 2 large bell peppers, sliced into 1/4-inch strips
  • 2 large portabella mushroom caps, sliced into 1/4-inch strips
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup roughly chopped cilantro
  • 6 (6-inch) tortillas
  • Optional toppings: avocado, salsa, hot sauce, chopped tomatoes, shredded lettuce and/or cabbage, shredded cheese

Directions:

  • Preheat the oven to 400°F. Line a large baking sheet with parchment paper. Set aside.
  • In a large bowl toss together onions, peppers, and mushrooms with oil and spices. Distribute on the large baking sheet. Roast for 25 minutes, tossing halfway through, until veggies are soft to fork and slightly browned at the edges.
  • Heat tortillas in a hot pan over medium heat, if desired. Divide the portobello mushroom fajita mixture into 6 tortillas. Garnish with cilantro. Optional: Serve with salsa, avocado, shredded cheese, shredded cabbage, and a squeeze of lime.

    • Recipe Source: The Mushroom Council