Dietitian's Dish
 

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Dietitians Dish – December 02, 2019

Good Food Fast…not Fast Food!

Prepared Foods

The weeks in between holidays can become very hectic. It often feels like there is never enough time to get a quality meal on the table without taking unhealthy shortcuts. Cut down prep time by purchasing pre-cut or prepared items from the produce department.

Or, choose prep it and forget it meals that use a slow cooker, pressure cooker, or sheet pan to minimize hands-on time. It’s easier than you think to get dinner on the table during busy weeknights! Plus, it doesn’t have to be expensive. Check the fresh veggies and frozen sides with minimal ingredients that are on sale each week.

Prepared Foods

Mini BBQ Turkey Meatloaf Sheet Pan Dinner

Ingredients:

  • 1 lb. lean ground turkey breast
  • 1 large egg, beaten
  • 4 oz. mushrooms, finely chopped
  • 1/2 small sweet onion, finely chopped
  • 1/2 cup seasoned panko breadcrumbs
  • 1 lb. small potatoes
  • 12 oz. green beans
  • 2 Tbsps. olive oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 cup BBQ sauce
  • 1/4 cup shredded low-fat Cheddar cheese
Mini BBQ Turkey Meatloaf Sheet Pan Dinner

Directions:

  1. Preheat oven to 425°F. Line baking sheet with parchment paper or foil coated with nonstick cooking spray.
  2. Mix turkey, egg, mushrooms, onion and breadcrumbs in large bowl. Divide into fourths. Place on prepared baking sheet and form into 4 mini loaves
  3. Toss potatoes, green beans, oil, salt and pepper together. Spread on baking sheet.
  4. Bake 20-30 minutes, or until meatloaves reach an internal temperature of 165°F. Top meatloaves with 1 Tbsp. each BBQ sauce and cheese. Return to oven and bake additional 2 minutes, or until cheese melts.

Recipe and image are courtesy of our friends at Produce for Kids. Get more quick recipes at produceforkids.com and inseasonezine.com.

 

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Dietitians Dish – November 25, 2019

Side Dishes to Steal the Spotlight!

Have you ever put so much emphasis on cooking the perfect turkey that your side dishes are forgotten? It’s time to break away from the same boring sides
and try something new. Skip the prepared and boxed options and start with fresh ingredients. Level up on flavor and nutritional benefits for your Thanksgiving dinner!
Skip the mashed potatoes and add some extra color to the table.
For these and more recipe ideas, go to inseasonezine.com.

Spinach, Pomegranate & Orange Salad

Ingredients:

  • 1/2 cup apple cider vinegar
  • 1 Tbsp. granulated sugar
  • 2 tsps. kosher salt
  • 1 cup water
  • 1/2 cup thinly sliced red onion
  • 3/4 cup prepared balsamic vinaigrette
  • 1 container (5 oz.) baby spinach
  • 1 medium navel orange, peeled and sliced (crosswise)
  • 1/2 cup pomegranate arils
  • 1/3 cup chopped & toasted pecans
Spinach, Pomegranate & Orange Salad

Directions:

  1. In medium bowl, whisk apple cider vinegar, sugar, salt and water until sugar dissolves; stir in onion. Cover and let stand 1 hour; drain.
  2. Toss spinach with balsamic vinaigrette to combine. Top with orange, pomegranate arils, pecans, and onions to serve.

Hasselback Potatoes with Horseradish & Roasted Red Peppers

Ingredients:

  • Nonstick cooking spray
  • 8 medium potatoes (about 4 pounds)
  • 1/2 cup olive oil
  • 1 tsp. salt
  • 1 tsp. ground black pepper
  • 1/2 cup refrigerated prepared horseradish
  • 1/4 cup coarse ground mustard
  • 1 Tbsp. fresh lemon juice
  • 1/2 cup drained, chopped roasted red peppers
Hasselback Potatoes with Horseradish &Roasted Red Peppers

Directions:

  1. Preheat oven 350°. Spray rimmed baking pan with nonstick cooking spray. Cut crosswise slices, about 1/4- to 1/2-inch apart, into each potato, cutting only 3/4 of the way through potatoes. Rinse potatoes under cold water.
  2. Place potatoes, cut side up, on prepared pan; brush cut sides of potatoes with oil and sprinkle with salt and pepper. Bake potatoes 45 minutes.
  3. In small bowl, whisk horseradish, mustard and lemon juice; fold in red peppers. Evenly spread horseradish mixture over potatoes and in between slices; sprinkle with paprika. Bake 30 minutes or until potatoes are tender. Serve potatoes topped with chives.

 

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Dietitians Dish – November 11, 2019

Sweet Ways to Survive the Holidays!

Fall and winter holiday festivities bring many people together to share and make memories. Tis’ the season to spread joy (and unfortunately, plenty of GERMS too)! Be sure your family is getting the vitamins and antioxidants needed to stay healthy during the holidays.
Instead of stocking the medicine cabinet, fill the fridge with healthier foods.

FOOD AS MEDICINE – think it’s just a trend?

Pomegranates – may protect the heart and digestion
Apples & Pears – fiber may reduce cancer risks
Oranges & Pears – high in Vitamin C to boost immunity
Grapes – may protect the heart and reduce cancer risks
Ginger – fights nausea and inflammation
Honey – anti-microbial and fights inflammation
Fall Harvest Salad

This beautiful, sweet salad would be a great addition to your menu – for the holidays or any day!

Winter Fruit Salad

Ingredients:

  • 1 large pomegranate
  • 1/4 cup honey
  • 1/2 tsp. grated fresh ginger
  • 1 medium navel orange
  • 1 large Gala or Granny Smith apple, cored & thinly sliced
  • 1 medium Bartlett or Bosc pear, cored & cut into 1-in. pieces
  • 1 cup halved seedless red grapes
Fall Harvest Salad

Directions:

  1. Cut pomegranate into quarters; submerge into bowl of cold water and carefully remove the pomegranate seeds. Reserve 1 cup seeds; in blender, purée remaining seeds. Strain purée through fine-mesh strainer reserving juice; discard solids.
  2. In small bowl, whisk together honey, 1 Tbsp. pomegranate juice and ginger. Reserve remaining juice for another use.
  3. Slice off top and bottom ends of orange; place cut side down on cutting board. With small paring knife, completely remove skin and white pith by slicing down the sides following the natural curve of the orange. Turn orange on its side; cut into 8-inch slices.
  4. In large bowl, toss apple, pear, grapes, remaining pomegranate seeds and orange. Divide salad into 6 serving bowls; evenly drizzle each with pomegranate honey to serve.

 

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Dietitians Dish – November 04, 2019

“Squash” Diabetes and Cold & Flu Season

Butternut squash is a starchy vegetable, but it can fit into a carb-conscious diet.
Buffalo Chicken Stuffed Celery

A one-cup serving contains 100 calories and is a good source of fiber (16% DV). Its indigestible fiber may help prevent blood sugar spikes after a meal. Butternut squash also contains a good source of potassium and magnesium. Low magnesium levels in people with diabetes may impair how well insulin controls blood sugar levels. Despite the carbohydrate content of butternut squash, there are many nutrients which will benefit individuals with diabetes and anyone who is trying to control blood sugar levels. Plus, the excellent sources of Vitamins A & C may help you stay healthier through the cold and flu season!

Fall Harvest Salad

Ingredients:

  • 1 lb. butternut squash, peeled, cut into 1/2-inch cubes
  • 1 Tbsp. olive oil
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1 (5 oz.) package salad greens
  • 3 oz. feta cheese crumbles
  • 1 Honeycrisp apple, diced
  • 1/2 cup chopped pecans
  • 1/4 cup dried cranberries
  • 1/4 cup pepitas (shelled pumpkin seeds)

Apple Cider Vinaigrette

Ingredients:

  • 2 Tbsps. apple cider vinegar
  • 2 Tbsps. olive oil
  • 1 Tbsp. maple syrup
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. salt

Directions:

  1. Preheat oven to 400°F.
  2. Toss butternut squash with oil, salt and pepper. Spread on baking sheet and bake 15-20 minutes, or until tender. Remove from oven and let cool slightly.
  3. Add salad greens to large bowl. Top with butternut squash, cheese, apple, pecans, dried cranberries and pepitas.
  4. Whisk apple cider vinegar, oil, maple syrup, mustard and salt in small bowl until well combined. Pour over salad and toss to combine.

  5. OPTIONAL:

    To make it a complete meal, top it with cooked chicken.

Fall Harvest Salad

Recipe and image courtesy of Produce for Kids

 

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Dietitians Dish – October 14, 2019

Buffalo Chicken Stuffed Baked Potato Skins

Is your menu ready for game day? Do you need an idea to spice up a lunchbox? Looking for a unique, flavorful dinner that will be ready in minutes? You can feel better about serving recipes that offer a spin on Buffalo wings and loaded potato skins. Best thing about these – no fried foods AND you’re getting another serving of veggies.
Grab a rotisserie chicken, or try your hand at roasting a whole chicken. You could even cook up a large batch of chicken breasts or tenders ahead of time to use in these and other easy recipes:
Preheat oven to 350°F. Place roaster, breast up, in roasting pan along with ½ cup water. Place roasting pan into the oven and cook until internal temperature in thigh reads 180°F. Carve after it sits for 10-15 minutes. 5-7 lb. roaster – cook for 2 ½ hrs.
7+ lb. roaster – cook for 3 ¼ hrs.

Buffalo Chicken Stuffed Celery

Ingredients:

  • 3/4 cup cooked shredded chicken breast
  • 2 Tbsps. buffalo sauce
  • 6 stalks celery, halved
  • 3 Tbsps. blue cheese dressing

Directions:

  • Mix chicken and buffalo sauce in small bowl. Fill each celery stalk with buffalo chicken.
  • Serve with blue cheese dressing for dipping. Recipe and image courtesy of Produce for Kids.
  • Top rice with chicken and veggies. Optional: Top with sesame seeds.

Buffalo Chicken Stuffed Celery

Buffalo Chicken Stuffed Baked Potato Skins

Ingredients:

  • 6 small-to-medium russet potatoes
  • 1-1/2 cups cooked shredded chicken breast
  • 2-3 Tbsps. buffalo sauce
  • 3/4 cup shredded Cheddar cheese
  • 1/2 cup blue cheese yogurt dressing
  • 2 green onions, sliced
Buffalo Chicken Stuffed Baked Potato Skins

Directions:

  • Prick potatoes several times with a fork. Microwave on HIGH 5 minutes per potato, set aside to cool. Alternate method: Prick potatoes with fork and place on baking sheet. Bake 45-60 minutes in a 400°F oven or until tender. Let cool.
  • Cut potatoes in half lengthwise and scoop out inside of potato (this can be mixed with toppings or saved for another dish, like mashed potatoes). Spray skin side with cooking spray and place back on baking sheet.
    • Mix chicken and buffalo sauce. Add to potato skin halves and top with cheese. Bake 5-7 minutes, or until heated through and cheese melts. Top with blue cheese dressing and green onions.

Recipe and image courtesy of Produce for Kids.