Dietitian's Dish
 

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Dietitians Dish – November 30, 2020

It’s a Wrap … Or is it a Salad?

If you want your family to think you’re a genius, then serve up a Taco Night menu and serve it up as a Make Your Own dinner. It’s sure to be a hit for everyone! Look at items that are in your pantry, fridge and freezer which fit the theme and decide what’s missing. If you menu plan and are creating a grocery list, check out what’s on sale that you’d want for the DIY Taco Night and add it to your list.

Here’s some ideas to keep on hand for a DIY Taco Tuesday (or any night):
  • Beans or lentils
  • Salsa
  • Corn
  • Brown Rice
  • Lean Ground Meat or Meatless Crumbles
  • Peppers, Onions, Tomatoes, Avocado, Lettuce
Tacos
The great thing about tacos is that they can be as simple or elaborate as your taste buds can handle. Plus, if you’re trying to be more plant-based with your eating, you can choose to include more veggies and beans. You can even replace the hard or soft taco shell with a lettuce wrap. If you want the flavors but not the messiness that tacos can bring, create a salad instead!

30 Minute Taco Salad

30 Minute Taco Salad

Ingredients:

  • 1 head butter lettuce, torn into small pieces
  • 2 tomatoes, chopped
  • 1/2 cup green pepper, chopped
  • 1 lb. ground turkey, extra lean
  • 1 small onion, chopped
  • 1 can (15-1/2 oz.) Pinto beans, rinsed and drained
  • 3/4 cup salsa

Directions:

  • Put lettuce in a large bowl. Add tomatoes and green pepper.
  • Brown meat and onion in a frying pan. Drain off the fat and liquid.
  • Mix meat, beans, and salsa. Add atop the salad mixture and serve.

Recipe courtesy of Fruitsandveggies.com..

 

November 27, 2020
November 27, 2020


Let Nothing Be Leftover
To avoid wasting any of the great flavors from your Thanksgiving meal, hopefully you’ve created a plan for how to use the leftovers. Think soups, sliders, casseroles, or any combination that uses up at least 2-3 sides which weren’t finished off yesterday. Change up the flavors completely with an Asian twist! This Slow Cooker Teriyaki Turkey is a great way to take a breather from cooking and still have a delicious meal for Day 2.

Remember, if you have lots of extra turkey, it may be best to freeze at least enough for another meal. Leftover cooked turkey is only good about 3 days, and lasts 3-6 months in the freezer.

 

November 26, 2020
November 26, 2020


HAPPY THANKSGIVING!
I’m thankful for all the people in my life, whether they are around my dinner table or not this pandemic year. What are you grateful for this year?

Wishing you all a safe and wonderful Thanksgiving!

 

November24, 2020
November 24, 2020


Let’s Talk Turkey Tuesday!
By now, if you’re planning to cook Thanksgiving dinner you should be thawing your turkey in the refrigerator. Remember – size matters (when it comes to thawing in a refrigerator). Rule of thumb is to thaw 1 day for every 4 pounds. So, if you have a 20 pound turkey, you likely need it in the refrigerator for 5 days to be fully thawed. It’s safe to hold a thawed turkey in refrigeration for 4 days before it needs to be cooked. Just be sure to keep it in the original wrapping until you’re ready to cook.

If you don’t have much fridge space and have time to be hands-on, there is a cold water thawing process that you can do in a day. Breast side down, in the wrapping, you completely submerge the turkey in a basin of cold water. You must change the water every 30 minutes and make sure it stays submerged because thawing at room temperature is not safe. You’ll need at least 30 minutes per pound with this method.

If you’re not up for the doing the math, the Butterball website has a calculator to help you out! Now that’s what I call the EASY BUTTON! https://www.butterball.com/how-to/thaw-a-turkey

 

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Dietitians Dish – November 23, 2020

Thanksgiving 2.0 – Let Nothing Go to Waste!

To ensure that nothing goes to waste from big holiday meals (or everyday meals for that matter), consider whether you’ll be likely to eat the leftovers in 3-4 days. If not, be sure to freeze the extras within 2 hours after cooking (if kept at room temperature). Turkey will last in the freezer 3-4 months. One of the reasons leftovers go to waste is that many people just reheat the original meal for a 2nd time. That can get boring – plus the flavors and quality aren’t always the same, which can be a turn-off for most people.

So as you think about your Thanksgiving menu, consider what items could be used in another way. Leftover mashed potatoes can be turned into potato pancakes with a few added items, or you could find a recipe for dough and use them as filling for homemade pierogies. For day 2, when it might be more traditional to have a sandwich, how about going bite-sized and use up a variety of the leftovers.

Check out this Turkey Slider for some inspiration and stack your favorite combination of foods from the many different leftovers you have in your fridge.

Leftover Turkey Sliders

Pear - Walnut Stuffing

Ingredients:

  • 1-1/2 cups frozen sweet potato fries
  • 2 tsps. olive oil
  • 2 cups sliced leftover or cooked turkey
  • 3/4 cup leftover stuffing
  • 12 wheat slider buns
  • 3 slices Swiss cheese, quartered
  • 2 cups spring mix lettuc
  • 1/2 cup leftover Cranberry Chutney*

Directions:

  • Preheat oven to 375°. Spray rimmed baking pan with non-stick cooking spray. In medium bowl, toss fries with oil; spread on 1 side of prepared pan. Tear 2 (12 x 24-inch) sheets aluminum foil; enclose turkey and stuffing separately in foil. Place foil packets on pan opposite fries; bake 20 minutes or until fries are crisp, and turkey and stuffing are heated through.
  • Top bottom halves of buns with cheese, spring mix, chutney, turkey, stuffing,
    fries and top halves of buns.

*Find the recipe for Cranberry Chutney at
https://inseasonezine.com/home/cranberry-chutney/
.