Dietitians Dish – August 10, 2020

August 10, 2020

Fresh and Flavorful in FIVE!

Don’t get confused about the hype… I’m not talking about getting a homemade, hot meal on the table in 5 minutes. But, it is possible to get fresh flavors on the dinner table in 30 minutes or less with just 5 ingredients! We’re here to offer affordable meal ideas to help you put a plan in place for “back to school”… whatever that looks like for you and your family. Just because the kids may be learning in a virtual classroom from home, doesn’t mean the need to feed them affordably and quickly goes away. It’s okay to take some shortcuts with dinner prep by purchasing pre-cut, pre-cooked or partially-prepared items. Just make sure they don’t break the bank.

If you need to set up a routine that involves time carved out after grocery shopping to do partial prep for the week, then do it. And, if it will make life easier… enlist the kiddos! Getting life skills in the kitchen are essential so take advantage of the opportunity extra time at home may be offering.

This bowl meal has 5 ingredients (not including the seasonings) and is made in just 5 simple steps. Frozen ingredients offer convenience, plus you don’t have to worry because the nutrients are locked in with the freezing process.

Shrimp Fried Quinoa Bowl

Ingredients

1 cup dry quinoa
1 cup frozen peas and carrots
1 cup cooked salad shrimp
1 Tbsp. less-sodium soy sauce
1/2 tsp. each of garlic powder, salt and pepper
4 large eggs
Optional garnish: thinly sliced green onions and/or sesame seeds

Directions

1.Cook 1 cup dry quinoa as label directs.

2.Cook 1 cup frozen peas and carrots in microwave oven as label directs.

3.Heat large skillet over medium-high heat; spray with cooking spray. Add 1 cup thawed cooked salad shrimp and cooked quinoa; cook 3 minutes or until heated through, stirring occasionally.

4.Add 1 tablespoon less-sodium soy sauce, 1⁄2 teaspoon garlic powder and FOR LIFE 1/4 teaspoon each salt and pepper to skillet; cook 1 minute, stirring occasionally. Fold peas and carrots into skillet; cook 1 minute or until heated through, stirring occasionally.

5.Heat large nonstick skillet over medium-high heat; spray with cooking spray. Add 4 large eggs to skillet; cook 3 minutes or to desired doneness. Divide quinoa mixture into 4 bowls; top with eggs and garnish with thinly sliced green onions and/or sesame seeds, if desired.

August 10, 2020

Mealtime Magic Monday

When it comes to giving a meal a WOW FACTOR, sometimes it is as simple as having a “secret ingredient”. If you’ve got a favorite salsa or sauce that would elevate the flavor of a whole dish – use it! If you try different recipes and love the flavor accent, get creative in how you add it to other dishes.

Whether it’s a quick roasted dinner and you top it with some salsa or sauce, or you make a quick soup with your favorite salsa or sauce as a starter, it’s great to have that secret weapon in your pantry or fridge. And if it’s something you make fresh, keep it whipped up and on hand to enjoy when you need to add something special. It’ll help keep weeknight meal prep on track when you’re pressed for time.

August 07, 2020

Fresh Fridays

Summer is the best time for fresh produce. It’s most flavorful and plentiful if weather is ideal for growing conditions. Plus you can search out locally grown to ensure it’s as fresh as it can be. And local independent grocers are making it easier than ever with their “Locally Grown” partnerships and signage. If you struggle to get enough fresh fruits and veggies each day, why not start by adding a catchy name? Just like Taco Tuesdays have become a trendy option, how about Fresh Fridays?

Fresh veggies on a sandwich? YES PLEASE! This simple sandwich doesn’t include processed deli meats or an overload of high calorie condiments, making it a flavorful, FRESH option. The rainbow of colors makes this a simple and appealing for a quick, delicious dinner – especially in summer where you don’t want to cook and overheat the house!

August 05, 2020

Day 2…

Yesterday focused on cooking the protein source that could be used in multiple meals. For the Day 2 menu, find a recipe to swap in the leftover roasted chicken. It would be great to use in a recipe that calls for ground meat or chicken breast to be cooked. You’ll save some time by having the meat pre-cooked and ready to heat within the rest of the recipe steps. Simple options to try include a Mediterranean dish, or a spin on an Italian favorite. Both are great options to add some pizzazz to a roasted chicken.

August 04, 2020

Two Meal Tuesdays
DAY 1…

Think cook once and eat twice… it doesn’t have to mean just reheating the exact same boring leftovers. There are simple ways to accomplish 2 distinctly different meals from the same items, just by cooking extra servings. Once they’re cooked or prepped, they’re that much quicker to use in another recipe that has a different flavor profile to avoid being bored on day 2.

Start with a roasted chicken on Day 1 and add your favorite side dish. Then, use leftover chicken in a second dish with a completely different flavor profile on Day 2.

Consider this simple Roasted Chicken recipe for your Day 1 entrée. Then come back tomorrow for details for Day 2.