Dietitian’s Dish – April 15, 2019
Easter dinner and beyond… Nothing left to waste!

When you plan a holiday menu, do you think about how you’ll use leftovers?
Planning is key to cutting back on food waste at home!
If you’re serving ham and veggies for Easter dinner, plan a weekly dinner menu
with new uses for the leftovers. Stock up on frozen veggies and canned fruit in case
there aren’t enough left to complete your intended meals the rest of the week.
Pick up canned pineapple and frozen broccoli with your Easter Ham.

Hawaiian Pizza

Cheese pizza (homemade or frozen)
Leftover ham
Leftover (or canned) pineapple
BBQ sauce (to drizzle)

Omelet Rolls

Ingredients:

4ounces Neufchatel cream cheese, softened
3/4cup low fat milk
2tablespoons all-purpose flour
1/4teaspoon salt
12large eggs
2tablespoons Dijon mustard
2cups shredded 2% Cheddar cheese, divided
Optional Fillings: Cooked ham (diced),
leftover roasted veggies (chopped),
steamed broccoli (chopped), steamed
bell peppers (diced), tomatoes (diced), etc.

Directions:
1.Line the bottom and sides of a greased 15x10x1-inch baking pan with parchment; grease the parchment and set aside.

2.In a small bowl, beat cream cheese and milk until smooth. Add flour and salt; mix until combined. In a large bowl, whisk eggs until blended. Add cream cheese mixture; mix well. Pour into prepared pan.

3.Bake at 375˚F until eggs are puffed and set, about 30-35 minutes. Remove from the oven. Immediately spread with mustard and sprinkle with 3/4 cup of the cheese. Top with other optional fillings and 1 cup of the cheese.

4.Roll up from the short side, peeling parchment away while rolling. Sprinkle top of the roll with the remaining 1/4 cup of cheese; bake until cheese is melted about 3-4 minutes longer.

Dietitian’s Dish – April 8, 2019

Kid Food is Broken…

Most kid foods contain too many artificial flavors, pesticides, and preservatives; all while lacking wholesomeness, sustenance, and sustainability.

Annie’s products are getting happy taste buds, nourishing ingredients, and environmental friendliness all into the same kid bite. They are making delicious food that kids love to eat, with the wholesomeness parents want to serve. Let Annie’s help you provide better food for your family that is natural and organic.

If you’re looking for lunchbox ideas your kids won’t trade, spice things up with some Buffalo Chicken Mac & Cheese, cut veggies and a packet of Bunny Fruit Snacks!

Buffalo Chicken Mac & Cheese

Ingredients:

2boxes of Annie’s Shells & Real Aged Cheddar
1/3cup milk
1/4cup unsalted butter
1cup of chopped cooked chicken
3-4tablespoons buffalo wing sauce
2tablespoons chopped celery

Directions:
1.In a 3 quart saucepan, make Shells & Real Aged Cheddar as directed on the box, except use 1/3 cup of milk and 1/4 cup of unsalted butter.

2.Stir in chicken and buffalo wing sauce until well blended.

3.Cook over medium-low heat 2-3 minutes, stirring occasionally until thoroughly heated.

4.Sprinkle with chopped celery.

Dietitian’s Dish – March 25, 2019

Did You Know?

Beef is a great source of 10 essential nutrients including protein, B vitamins, zinc and iron
Half of the fatty acids in beef are monounsaturated – the same heart-healthy type of fat found in olive oil
Protein in one (3.5 oz.) serving of beef = protein in 3 cups of quinoa
Many Mediterranean countries eat about the same amount of red meat as in the US, but pair it with more fresh vegetables and fruits, whole grains and healthy oils

TOP ROUND LONDON BROIL:
This leaner cut of beef is best when marinated and cooked using a high-heat method:
•Grilled	•Stir-Fried
•Pan-Fried	•Oven-Broiled

NUTRITIONAL VALUE (3 oz. cooked):

140 calories (8%*)
1.3g saturated fat (7% DV*)
25g protein (51% DV*)
2.7mg iron (15% DV*)
4.3mg zinc (30% DV*)

*based on a 2,000 calorie diet

Grilled London Broil

Ingredients:

1pound beef Top Round Steak, cut 1-inch thick

Marinade

1/3cup red wine vinaigrette
1/2teaspoon dried basil leaves

Vegetables

2medium red onions, each cut into 8 wedges
1pound fresh asparagus, trimmed
4tablespoons red wine vinaigrette, divided

Directions:
1.Combine marinade ingredients in food-safe plastic bag. Place beef steak in marinade; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

2.Remove steak from marinade; discard marinade remaining in the bag. Place steak on a gas grill (preheated to medium); arrange onions and asparagus around the steak and cover. Grill steak, 16-19 minutes for medium rare (145°F) turning occasionally. Grill onion wedges, 15-20 minutes, turning occasionally. Grill asparagus, 8-12 minutes or until crisp-tender, turning occasionally.

3.Toss onions and asparagus with 3 tablespoons vinaigrette. Carve steak across the grain into thin slices. Season with salt and pepper, as desired. Drizzle steak with remaining 1 tablespoon vinaigrette. Serve steak with vegetables.

Recipe adapted from BeefItsWhatsForDinner.com

Dietitian’s Dish – March 18, 2019

Score More Points – With Less!

Whether you’re following the “madness“ of college hoops or need some simple snack ideas, shoot for recipes with fewer ingredients to save you time and money. Frozen ingredients can be used creatively to make delicious finger foods. I guarantee you’ll score big with these easy, dunk-able snacks.

Caprese Tortellini Skewers

Ingredients:
1bag Seviroli frozen cheese tortellini
2containers Nature Sweet Cherubs tomatoes
Fresh mozzarella balls or cut mozzarella
30-40Fresh basil leaves
30-40Wooden skewers (6-inch)
Optional sauces: Balsamic glaze and prepared pesto

Directions:
1.Prepare cheese tortellini according to package directions. Drain and rinse under cold water and set aside.

2.Thread each skewer with 1 tortellini, 1 piece of fresh mozzarella, 1 tomato and 1 basil leaf.

3.Refrigerate until ready to serve. Optional: Serve skewers with small containers of balsamic glaze and prepared pesto for use as dipping sauce or drizzle.

Tropical Fruit and Waffle Kabobs

Ingredients:
10frozen waffles, cut in quarters (or 40 mini waffles)
20strawberries, cut in half
2mangos, diced into 40 pieces
1pineapple, diced into 40 pieces
20Wooden skewers (6-inch)
Optional sauces: Chocolate or fruit sauce

Directions:
1.Thread each skewer with 1 waffle piece, 1 strawberry half, 1 piece of mango, 1 piece of pineapple and then repeat with a 2nd piece of each.

2.Optional: Serve skewers with small dishes of chocolate sauce and fruit sauce for dipping or to drizzle.

If you want to keep it even simpler, heat a package of
Birds Eye Steamfresh Protein Blends Southwest Style per the instructions.
Pour into a serving dish and stir to evenly distribute any sauces.
Serve with whole grain crackers, tortilla chips, or pita crisps
as an alternative to a hearty salsa or “Cowboy Caviar”.

Dietitian’s Dish – March 11, 2019

GO GREEN – St. Patrick’s Day and Beyond!

There are so many benefits of eating green (and I don’t mean packaged foods with coloring added!) and so many options of naturally green foods. Set a goal of consuming at least 2 green servings a day for a simple nutrient boost. They tend to be lower in calories, sugar, fat, cholesterol, and sodium; while being a valuable source of vitamins, minerals, and antioxidants.

Start your day the tropical way! The naturally sweet island flavors will fool your taste buds – they’ll never know this smoothie is full of potassium, iron, magnesium, vitamins and fiber.

Save time and reduce waste by using frozen fruits.

Tropical Green Smoothie

1cup baby spinach (or leafy green blends)
1cup water
1/2cup frozen pineapple
1/2cup frozen mango
1medium banana (or 1/2 an avocado)

1.Add 1 cup of tightly packed spinach to a blender with water. Blend together until all chunks are gone – it should resemble green water.

2.Add fruits to the blender. Blend all together until smooth and creamy. Depending on your blender, this could take up to 2 minutes.

3.Pour into a glass and serve immediately.

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