Dietitians Dish – March 30, 2020
Keep working on making habits effortless!
Habit #4 – Simplify dinners to be on the table in 30 minutes.
When you’re getting dinner on the table quickly, breakfast recipes are a great option. Whether you like breakfast for dinner or want something more traditional, including nutrient-rich eggs in your meal may help your health. Their valuable nutrients play a role in managing weight, building muscle strength, a healthy pregnancy, brain function, and good vision/eye health.
• PROTEIN PACKED – A large egg has 6g protein.
• NUTRIENT DENSE – Contains good (10% DV) or excellent (20% DV) amounts of essential nutrients
• PORTION CONTROLLED – Each nutrient-rich large egg has just 70 calories.
GOOD NEWS! Research analyzing data from 28 other studies found moderate egg consumption was not linked to higher risk of heart disease. Saturated fats cause the cardiovascular problems, not cholesterol in foods. So, take heart in knowing eggs are safer than previously believed.
Egg and Mushroom Burritos
Ingredients:
- 12 large eggs, beaten
- 6 slices turkey bacon
- 4 oz. mushroom slices
- 4 oz. baby arugula
- 6 whole wheat tortillas (7 to 9-inch), warmed
Directions:
- Cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon to a paper towel and press to absorb grease. Pour out all but 1 tbsp. drippings. Add mushrooms to the skillet; sauté over medium heat 2 minutes. Add arugula; cook about 1 minute until wilted.
- Pour eggs over mixture in skillet. As eggs begin to set, gently pull the eggs across the pan with an inverted turner. Continue cooking—pulling, lifting and folding eggs—until thickened and no visible liquid egg remains.
Do not stir constantly. If desired, season with salt and pepper. - Spoon egg mixture into center of each tortilla, dividing evenly; top each with one slice of bacon, crumbled. Fold in sides of tortillas, then roll up burrito-style.
- Optional: Serve with a side of cut fruit.
- Recipe adapted from IncredibleEgg.org.
Dietitians Dish – March 23, 2020
Keep working on making habits effortless!
Habit #4 – Simplify dinners to be on the table in 30 minutes.
Frozen foods can offer a nutritious starting point to getting simple dinners on the table in 30 minutes or less. These days, fast food restaurants and delivery services take more time than that! Plus, restaurant foods are loaded with fat, calories, sodium and other artificial preservatives that can harm our health.
The frozen industry has made many changes over the years to improve the quality of foods available. Additives with negative effects on health have been reduced or eliminated. Instead, flash freezing locks in nutrients and reduces the need for preservatives. Frozen ingredients help cut down the prep time to get a meal on the table quickly. They’re perfectly portioned to help eliminate food waste at home.
Easy Veggie & Pierogy Sheet Pan Dinner
Ingredients:
- 1 box of Mrs. T’s® Mini Pierogies
- 3 cloves garlic, smashed
- 1 medium red onion, cut into 1 1/2-inch pieces
- 1 Honeycrisp apple, cored & cut into 1 1/2-inch pieces
- 1 medium bell pepper, cut into 1-inch pieces
- 8 oz. broccoli florets
- 2 Tbsps. olive oil
- 1 Tbsp. whole-grain Dijon mustard
- 1 tsp. white wine vinegar
- 1 tsp. kosher salt
- 1/4 tsp. ground black pepper
Directions:
- Arrange a rack in the middle of the oven and heat to 400°F. Line a rimmed baking sheet with parchment paper.
- Place the mini pierogies, garlic, onion, apple, bell pepper, and broccoli on the baking sheet. Place the olive oil, mustard, vinegar, salt, and pepper together in a small bowl and whisk to combine. Pour over the pierogies and vegetables. Toss gently to combine, and then spread into an even layer.
- Roast, stirring halfway through, until the pierogies are golden-brown and the vegetables are tender, 16 to 18 minutes total.
- Image and Recipe (adapted) source: www.mrstspierogies.com/recipe
Dietitians Dish – March 16, 2020
Keep working on making habits effortless!
Habit #4 – Simplify dinners to be on the table in 30 minutes.
Getting a quick meal on the table is easy when you choose a fusion of fresh and frozen items. Before you shop, check the circular and make a list of fruits, vegetables and frozen meats/seafood that are on sale. They offer nutritious, quality protein with a quicker cook time than fresh meats.
When you return from the store, prep items for any recipes you’re planning for the week. Or set aside time over the weekend or an evening to do this prep. You could even purchase items chopped if that helps you accomplish the habit. The reduced waste and time needed at home might be worth the extra cost.
A simple marinade can tie your fresh produce and frozen ingredients all together. The combinations of flavors are endless and you are only limited by your imagination!
Sweeten up a traditional Asian flavor profile by adding some fruit to these kabobs.
Sweet Asian Kabobs
Ingredients:
- 1 bag frozen whole grain breaded chicken nuggets
- 1 orange, cut into wedges
- 1 cup pineapple chunks, juice reserved
- 1 red bell pepper, cut into 1-inch pieces
- 1 green bell pepper, cut into 1-inch pieces
- 1 small onion, cut into wedges
- 1/2 cup low-sodium teriyaki sauce
Directions:
- Preheat oven to 425°F.
- Thread pieces of the orange, pineapple, bell peppers and onion alternately onto skewers and place on a baking sheet.
- Mix teriyaki sauce with 1/4 cup reserved pineapple juice. Brush this mixture over the assembled kabobs. Transfer baking sheet to the oven.
- Put the chicken nuggets on another baking sheet, and transfer to oven.
- Bake 8 minutes, and flip. Bake another 6-10 minutes until done.
- If desired, thread a few chicken nuggets onto each kabob, and serve over a bed of hot rice or rice pilaf.
- ALTERNATE OPTION: Substitute frozen turkey meatballs for chicken nuggets
Dietitians Dish – March 09, 2020
Keep working on making habits effortless!
Habit #3 – Pick 2 days a week to enjoy a serving of fish or seafood!
Fish and seafood go well with fruits and vegetables. This mealtime trio may protect the heart and reduce cancer risks. It makes feeding your family well an easy task when their eye-catching colors and delicious flavors also benefit your health! Whether you’re including frozen foods or cooking from fresh ingredients, you can easily adapt recipes like this to fit your comfort level and schedule.
Don’t forget… Frozen foods have benefits!
How do you quickly thaw and maintain quality for frozen fish and seafood?
- They help to reduce food waste at home.
- They’re already prepped, saving you valuable time.
- They’re often as nutritious (or more) than fresh.
Tex-Mex Mango and Black Bean Salad with Smart & Crunchy Breaded Fish Fillets
Ingredients:
- 8 Gorton’s Smart & Crunchy Breaded Fish Fillets
- 3 Tbsps. olive oil
- 2 Tbsps. lime juice
- 1/2 tsp. chili powder
- 1/2 tsp. salt
- 1/4 tsp. ground cumin
- 1/2 red pepper, chopped
- 1 cup black beans, drained and rinsed
- 1/2 cup chopped mango
- 1/2 cup chopped tomato
- 1/2 cup chopped cucumber
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped fresh cilantro
- 1 jalapeno, finely chopped (optional for spiciness)
Directions:
- Prepare Gorton’s Smart & Crunchy Breaded Fish Fillets according to package directions.
- Meanwhile, make lime dressing by whisking olive oil with lime juice, chili powder, salt and cumin.
- In a separate bowl, mix together red pepper, black beans, mango, tomato, cucumber, red onion, cilantro, and jalapeno (optional for spiciness) until combined. Toss with lime dressing. Let stand for 10 minutes.
- Divide salad among 4 plates. Top with fish fillets.
Recipe (adapted) and image from Gortons.com.
Dietitians Dish – March 02, 2020
Keep working on making habits effortless!
Habit #3 – Pick 2 days a week to enjoy a serving of fish or seafood!
It’s easy to save time and money with frozen foods! Nothing goes to waste. Frozen foods are nutritious and affordable! Keep your freezer stocked with fish and seafood so you can make “fast food” that’s better than take-out.
Frozen seafood is as good as (or better than) fresh from the fish counter. Technology advances allow for flash freezing of seafood shortly after it is caught, locking in nutrients. This makes frozen fish and seafood a great option for high-quality, lean protein.
DINNERTIME DILEMMA – it’s STILL in the freezer!
How do you quickly thaw and maintain quality for frozen fish and seafood?
- COOK (from frozen) – Rinse under cold water to remove ice glaze, pat dry, then increase cook time (~50%)
- THAW – Submerge in cold tap water in leak-proof packaging
- DEFROST – Microwave on defrost in short intervals until it is pliable but still icy
Shrimp Fried Quinoa Bowl
Ingredients:
- 3 cups cooked Full Circle organic quinoa
- 1 cup frozen peas & carrots
- 1 cup frozen, cooked
salad shrimp (thawed)
- 1 Tbsp. less-sodium soy sauce
- 1/2 tsp. garlic powder
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 4 eggs
Directions:
- Cook 1 cup frozen peas and carrots in microwave oven as label directs.
- 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.
- Add soy sauce, garlic powder, salt and pepper to skillet; cook 1 minute. Fold peas and carrots into skillet; cook 1 minute or until heated through, stirring occasionally.
- 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.
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