Dietitians Dish – August 18, 2024
Simply Corny Dinner Ideas
Cajun Shrimp Boil Foil Packets
Ingredients:
- 1 lb. peeled & de-veined shrimp
- 1 lb. baby red potatoes, diced
- 1/2 lb. andouille sausage, sliced
- 3 ears of corn, cut in half
- 6 tsps. olive oil
- 3 tsps. Cajun seasoning
Directions:
- Preheat oven to 425°F or preheat grill to medium-high heat.
- Precut 6 large pieces of heavy-duty aluminum foil (about 12 inches each). Divide shrimp, potatoes, sausage and corn into 6 portions and place in center of the foil. Drizzle each with 1 tsp. olive oil and season with 1/2 tsp. Cajun seasoning (use less if less heat/spiciness is desired).
- Roll the long side of foil together on top and fold sides in, sealing the foil packet tightly.
- Bake in the preheated oven or grill 20-30 minutes or until the potatoes are tender and the shrimp is cooked through.
Black Bean and Corn Salsa
Ingredients:
- 1/4 cup olive oil
- 2 limes, juiced
- 1 can (15.5 oz.) low-sodium black beans, drained, rinsed
- 2 cups corn kernels
- 1/4 cup sweet onion, finely diced
- 1/4 cup fresh cilantro, chopped
Directions:
- Slowly whisk olive oil and lime juice in medium bowl.
- Add black beans, corn, onion and cilantro. Stir well to coat. Season with salt and pepper, to taste.
Dietitians Dish – August 11, 2024
Sweet Benefits of Sweet Onions!
✓ Digestive health benefits from their dietary fiber
✓ Reduced inflammation and oxidative stress from antioxidants, including quercetin
✓ Improved cholesterol, blood pressure and cardiovascular health
Onions are much more than just a flavorful addition to your favorite dishes.From their nutrient-rich profile to their antioxidant properties, they’ve proven to be a superfood in the kitchen. Next time you prepare a meal, include some onions. Your body will thank you for it! Take a dip with your snacks this summer.
These onion-filled recipes are a great option for personal or party snacks!
Caramelized Vidalia Onion Dip
Ingredients:
- 3 Vidalia onions, caramelized
- 2 cups cottage cheese
- 1 cup Greek yogurt or sour cream
- 1 tsp. soy sauce
- 1 tsp. garlic powder
- 1 Tbsp. butter
- 1 cube beef bouillon
- 2 Tbsps. green scallions – diced
- Salt and pepper to taste
Directions:
- Once the onions are caramelized, add the beef bouillon and butter to the same pan and stir well. Remove from heat and allow the onions to cool.
- Add the cottage cheese, Greek yogurt or sour cream, garlic powder, and soy sauce into a medium-sized bowl and stir well.
- Add the cooled caramelized onions and 1 Tbsp. of scallions to the cottage cheese mixture. Stir.
- Add salt and pepper to taste. Top with remaining scallions.
- Cover for at least 2 hours or until ready to serve.
- Serve with your favorite vegetables, chips, or pretzels.
Homemade Pico de Gallo with Vidalia Onions
Ingredients:
- 4 medium tomatoes, diced
- 1 cup Vidalia onion, diced
- 1 jalapeno pepper, diced (remove seeds for less heat)
- 1/2 cup cilantro, chopped
- Juice from 1 lime
- Salt and pepper, to taste
Directions:
- Add all ingredients to a medium-sized bowl. Stir well.
- Enjoy immediately or cover and refrigerate overnight.
- Serve with your favorite chips or veggies.
Dietitians Dish – August 4, 2024
Set Sail with Zucchini!
Check out the recipe for Batch Slow Cooker Chicken on Inseasonezine.com.
Instead of focusing on what foods to avoid, plan meals full of color and flavor featuring fruits and vegetables. Zucchini and squash are versatile ingredients that can add creativity to your meals. Sail away this summer with these “zucchini boats”!
Heart Healthy Mediterranean Chicken and Zucchini
Ingredients:
- 4 zucchinis, halved lengthwise
- 2 Tbsps. olive oil, divided
- 1/8 tsp. salt
- Black pepper to taste.
- 1 shallot, chopped
- 2 garlic cloves, minced
- 2 cooked chicken breasts, shredded
- 1 can (15 oz.) chickpeas, rinsed and drained
- 1/2 cup halved cherry tomatoes
- 1/4 cup halved Kalamata olives
- 1 tsp. dried oregano
- 2 Tbsps. crumbled feta cheese
- 1 Tbsp. fresh lemon juice
- 1/2 small cucumber, peeled and finely chopped
- Chopped fresh dill sprigs, for garnish
Directions:
- Preheat oven to 350°F. Score zucchini and scoop out the flesh into a bowl. Place zucchini halves in a shallow baking dish, drizzle with 1 Tbsp. of the olive oil, and season with salt and pepper. Bake for 12-15 minutes, or until mostly tender. Set them aside.
- In a large skillet over medium heat, heat the remaining 1 Tbsp. of olive oil. Add the shallot and cook until soft, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Add the zucchini flesh and cook until light golden, about 2 minutes. Add shredded chicken plus chickpeas, tomatoes, olives and oregano. Cook, stirring occasionally, until the mixture is heated through, about 5 minutes.
- Spoon chicken mixture into the zucchini “boats” and top with the feta. Bake until zucchini is just tender, and cheese is melted, about 10 minutes more. Drizzle the lemon juice over the zucchini boats, then garnish with cucumber and dill. Serve warm.
Grilled Chicken Parmesan Zucchini Boats
Ingredients:
- 2 zucchinis, halved lengthwise
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 1 lb. cooked chicken, diced
- 1/2 cup marinara sauce
- 1/4 cup + 2 Tbsps. parmesan cheese
- 1/4 cup Italian-seasoned breadcrumbs
Directions:
- Prepare outdoor grill for direct grilling over medium-high heat. Cut zucchini lengthwise in half; leaving 1/2-inch wall, scoop out inside portion with spoon and reserve. Spray both sides of zucchini with nonstick cooking spray; sprinkle with salt and pepper. Place zucchini, cut side down, on hot grill rack; cover and cook 5 minutes or until grill marks appear, turning once.
- Heat large skillet over medium-high heat, then spray with nonstick cooking spray. Add chicken; heat for 3 minutes, stirring occasionally. Coarsely chop and add reserved zucchini pulp; cook 3 more minutes or until internal temperature of chicken reaches 165°F, stirring occasionally.
- Stir marinara sauce, breadcrumbs, and 2 Tbsps. of parmesan cheese into the chicken mixture.
- Fill zucchini with the chicken mixture, then sprinkle with the remaining parmesan cheese. Place zucchini, filling side up, on hot grill rack; cover and cook 5 minutes or until zucchini is tender and the cheese melts.
Dietitians Dish – July 28, 2024
Simple Ways to Add Seasonal Produce
Ricotta Pesto Summer Vegetable Naan Pizza
Ingredients:
- 1 package Stonefire® Whole Grain Naan
- 2 Tbsps. skim milk ricotta cheese
- 2 Tbsps. pesto sauce
- 1.5 cups of assorted chopped grilled vegetables—red onions, zucchini, eggplant, corn, tomatoes
- 1 Tbsp. olive oil
- Salt and freshly ground pepper
- 1/2 a lemon, squeezed
- Fresh basil
- Zucchini ribbons
Directions:
- Preheat – Set the oven to 450°F and the grill to medium-high heat.
- Remove naan from packaging and place on a large baking sheet lined with parchment paper.
- Bake or grill naan for 5 minutes or until slightly golden. If grilling, flip while cooking.
- Cut the vegetables, then season with salt, pepper and olive oil. Cook on a grill pan or grill until slightly charred (about 4 minutes, rotating sides).
- Mix ricotta cheese and pesto in a small bowl, then set it aside.
- Remove warmed naan from the oven or grill, then spread the ricotta pesto sauce. Arrange vegetables evenly on top, add zucchini ribbons last. Use a vegetable peeler to make ribbons.
- Bake for an additional 3-4 minutes in the center of the oven until naan is crisped to your liking.
- Remove from oven. Garnish with fresh basil, a squeeze of lemon and season to taste.
Grilled Peach Flatbread
Ingredients:
- 3 ripe, firm peaches, chopped
- 1 cup quartered yellow cherry tomatoes
- 3/4 cup fresh corn kernels (from about 1 large ear) or frozen (thawed)
- 2 scallions, sliced
- 1 Tbsp. extra-virgin olive oil
- 1/4 tsp. salt
- 1/8 tsp. ground pepper
Directions:
- Preheat the grill or grill pan. Preheat the oven to 350°F.
- Grill naan until it’s softened or lightly grilled.
- Place peach slices onto the grill or grill pan and sear for about 1 minute per side.
- Using a pastry brush, spread olive oil onto the grilled naan.
- Add goat cheese and peaches.
- Cook for 5 minutes in the oven, or place back on the grill, cover and cook on a low heat for 3-5 minutes.
- Add fresh arugula if desired. Drizzle with balsamic vinegar right before serving.
Dietitians Dish – July 21, 2024
Do Your Part for the Environment
If everyone did their part to reduce food waste at home, it would surely help. Do your part. Create a meal plan using items that can pull double-duty throughout the week. Plus, choosing fruits and veggies that you can serve in a variety of ways will save you money and time. Salsas and relish can be flavorful toppings, snacks, a side dish, or a swap for calorie-laden spreads on a sandwich or burger.
Peach Salsa

Ingredients:
- 1 cup chopped peaches (fresh or canned & drained)
- 1 large tomato, chopped
- 1 bell pepper, chopped
- 1/2 cup chopped onion
- 1/2 cup chopped cilantro
- 1 Tbsp. lime juice
- 1/4 tsp. salt
- 1/4 tsp. ground pepper
- Optional: cayenne pepper or diced jalapeño pepper
Directions:
- Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper. Stir gently to mix.
- Cover and refrigerate until ready to serve. Freeze any extra lime juice for future use. Refrigerate leftovers within 2 hours.
Suggested uses: Serve with veggies, crackers, tortilla chips or pita crisps. Top tacos, rice, chicken, or fish.
Nectarine, Corn and Tomato Relish

Ingredients:
- 3 ripe, firm nectarines, chopped
- 1 cup quartered yellow cherry tomatoes
- 3/4 cup fresh corn kernels (from about 1 large ear) or frozen (thawed)
- 2 scallions, sliced
- 1 Tbsp. extra-virgin olive oil
- 1/4 tsp. salt
- 1/8 tsp. ground pepper
Directions:
- Combine nectarines, tomatoes, corn, scallions, oil, salt and pepper in a medium bowl.
- Serve chilled.
Suggested uses: Serve with veggies, crackers, tortilla chips or pita crisps. Top tacos, rice, chicken, or fish.
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