Posts Tagged recipes

Hummus Grilled Chicken and Bell Pepper Kebabs

Makes four servings: 1 chicken and 1 vegetable skewer each

Preparation time: 15 minutes (+ marinating time)

Cook time: 12 minutes

 

Ingredients:

1/2 cup hummus

Juice of 1/2 small lemon (1 tablespoon)
3/4 teaspoon ground cumin

1 pound boneless skinless chicken breast, cut into 1 1/2-inch cubes

2 large bell peppers, preferably 1 red and 1 green, cut into 1 1/2-inch pieces

1 medium red onion, quartered lengthwise, wedges separated

1 tablespoon extra-virgin olive oil

1/2 teaspoon sea salt, or to taste

 

Directions:

1. Stir together the hummus, lemon juice, cumin, and 2 tablespoons cold water in a medium bowl. Add the chicken and stir to fully coat. Cover and marinate in the refrigerator for 1 1/2 to 2 hours.

2. Meanwhile, prepare an outdoor or indoor grill. Arrange the bell peppers and onion onto 4 (8- to 10-inch) reusable or water-soaked bamboo skew­ers in alternating fashion and drizzle with the oil. Arrange the chicken onto 4 separate skewers. Discard any remaining hummus marinade.

3. Grill the chicken and vegetable kebabs over direct medium-high heat until fully cooked, about 12 minutes total, rotating only as needed.

4. Season with the salt, and serve.

 

Vital Stats (per serving): 240 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 460mg sodium, 12g total carbohydrate, 4g dietary fiber, 4g sugars, 26g protein

Notes: For a full meal, serve the chicken and vegetables stuffed into 8 whole grain pita halves along with tzatziki sauce or plain Greek yogurt. Alternatively, serve on a bed of whole-wheat couscous with fresh mint and tzatziki sauce.

One Serving Counts As*: ½ Vegetable, 2-1/2 Protein, ½ Beans and Peas + 1-1/4 Healthy Fats

*These values can be used when using the Vital Foods List in Younger Next Week.

Source: This recipe was created as a bonus recipe for Younger Next Week by culinary dietitian Jackie Newgent.

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With the holidays here, you’re likely going to be spending lots of time in your kitchen. To make entertaining more tasty and enjoyable without sabotaging your effort (or that of your guests) to eat nutritiously, here are two recipes featuring 3 superstar veggies–spinach, artichokes and butternut squash. Enjoy!

Baked Spinach & Artichoke Dip

Yield/Servings: Makes about 10 ¼ cup servings

Ingredients:

2 (14-ounce) cans water-packed artichokes, well drained
4 ounces firm silken tofu
3 large cloves garlic
½ cup grated Parmesan cheese
2/3 cup 0% plain Greek Yogurt
1 package (10 ounces) frozen chopped spinach, thawed, drained and squeezed dry
1/4 teaspoon sea salt

Directions:

1. Preheat oven to 350F degrees.

2. In a high-speed blender puree the artichokes, tofu, and garlic.

3. In a separate medium bowl whisk together the Parmesan cheese, yogurt, spinach, and salt.

4. Combine the two mixtures; then pour into a medium-sized baking dish.

5. Sprinkle the top with more Parmesan.

6. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes.

Nutritional Analysis per serving:

Calories: 65

Fat: 1.9 g

Saturated Fat: 0.9 g

Cholesterol: 4 mg

Sodium: 282 mg

Carbohydrate: 5.2 g

Fiber: 1.4 g

Sugar: 1.7 g

Protein: 5.9 g

Calcium: 120 mg

Source: Rebecca Scritchfield, MA, RD

 

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 Roasted Butternut Squash

According to Cheryl Harris, MPH, RD, “Some people avoid butternut squash because it seems daunting. That couldn’t be further from the truth! It’s one of the easiest veggies to prepare.” She considers roasted butternut squash to be a perfect Autumn side dish. “Nutritionally, it’s a nice trade up from mashed potatoes. We just had it with chicken breast and roasted broccoli the other night and it worked nicely,” says Harris. She also says it makes a great base for butternut squash soup.

Yield/Servings: 6 ½ cup servings

Ingredients:

1 whole butternut squash, 1.5-2 lbs

2 Tablespoons maple syrup

¼ teaspoon pumpkin pie spice

Directions:

1. Put the squash on a lined sheet and puncture 5-6 times.

2. Roast at 400 until browning.

3. Flip it every 30 min. It takes 1.5-2 hours. It’s done when a fork easily puctures the squash.

4. Cut it open and scoop out the seeds.

5. Puree in a food processor with 2 Tablespoons maple syrup and 1/4 tsp pumpkin pie spice.

6. Or, alternatively, use the roasted butternut squash in a soup.

Nutritional Analysis:

Calories: 58

Carbohydrates: 15g

Fat: 0g

Protein: 1g

Fiber: 0g

Cholesterol: 0g

Sodium: 5mg

Sugar: 5g

Source: Cheryl Harris, MPH, RD, Gluten-Free Goodness

 

 

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Get a few delicious ideas to rework all those leftovers in my Parents.com post.

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Just in time for Thanksgivukah come two delicious recipes for turkey and cranberry sauce. They’d make great additions to any dinner during the holidays–or whenever! Yum!

Prep Dish, Turkey & Cranberry photo AS

 

 

 

 

Rosemary-Citrus Turkey Breast

Yield/Servings: ~8

Ingredients:

1 bunch rosemary, roughly chopped

4 cloves garlic, roughly chopped

3 oranges

1 lemon

¼ cup olive oil

4 cups chicken broth (read ingredients and avoid added sugars and other unnecessary fillers)

~4 pound bone-in turkey breast

Directions:

1. Zest oranges & lemons and then juice.

2. In large storage container, stir together:

- citrus zest & juice

- chopped rosemary & garlic

- 4 cups chicken broth

- ¼ cup olive oil

- 1 cup water

- 2 Tablespoons salt

Add turkey breast to marinate.   

3. Marinate turkey for 24 hours (or a minimum of 1 hour up to 48 hours)

4.  Pre-heat oven to 450 F.

5. Remove turkey from marinade and place in baking pan. Put in oven at 450 F for 5 minutes.

6. Lower temperature to 400 F and continue to roast for ~1-1.5 hours or until internal temperature of 165 F.

Nutritional Analysis:

Calories: 140

Carbohydrates: 1 g

Fat: 3.5 g

Protein: 28 g

Fiber: 0 g

Cholesterol: 45 mg

Sodium: 480 mg

Sugar: 1 g

 

Orange Cranberry Sauce

Yield/Servings: 8

 Ingredients:

10 ounces cranberries (fresh or frozen, thawed)

1 Tablespoon orange zest (from ~2 oranges)

1 cup orange juice

¼ cup honey  

Directions:

1. In a small pot, place the following ingredients:

- 10 ounces cranberries

- 1 cup orange juice

- 1 Tablespoon orange zest

- ¼ cup honey

2. Stir the above together and place on high heat, bringing to a boil, lower to low heat, cooking for 10 minutes, stirring occasionally.

3. Transfer to bowl and place in refrigerator to cool.

Nutritional Analysis:

Calories: 60

Carbohydrates: 16 g

Fat: 0 g

Protein: 0 g

Fiber: 2 g

Cholesterol: 0 mg

Sodium: 0 mg

Sugar: 12 g

 

Source: Allison Stevens, MS, RD, LD, from Prep Dish’s gluten-free, dairy-free Thanksgiving Plan

 

 

 

 

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risotto photo

 

 

 

 

 

Here’s a delicious, hearty side dish from registered dietitian Victoria Shanta-Retelny.

Creamy like a typical risotto, but less fatty and caloric, this nutty-tasting rendition of the Italian classic will keep your heart healthy and fill you up on fewer calories!

Yield/Servings: 4 (½ cup) servings

Ingredients:

1 Tablespoon extra-virgin olive oil

1 small yellow onion, peeled and finely chopped

1 garlic clove, peeled and minced

1 cup wild rice

1 ½ cups vegetable broth, low-sodium

1 cup water

1 1/2 cups butternut squash, peeled and cut into bite-size pieces

2 rosemary sprigs, remove needles, minced

2 Tablespoons part-skim ricotta cheese

Pinch of salt and freshly ground black pepper

Directions:

1. Steam the squash in a steamer pot over boiling water for 10 minutes or until tender enough to mash with a fork.  Puree squash in a food processor and set aside.

2. Heat olive oil in a heavy-bottomed pan and sauté onion and garlic over a low heat until soft and lightly browned.

3. Add rice and stir until well-coated add broth and water.  Bring to a boil and then turn heat down to simmer, cover.  Stir frequently, once rice has fully absorbed the liquid and is softening add squash and rosemary. Stir to combine.

4. Stir in ricotta cheese; season with salt and pepper to taste. It should be thick and creamy with the rice soft on the outside, but firm in the middle.

Nutritional Analysis:

Calories: 76

Carbohydrates: 15 g

Total Fat: 2 g

Protein: 2 g

Fiber: 2 g

Cholesterol: 8 mg

Sodium: 73 mg

Sugar: 4 g

Source: Victoria Shanta-Retelny, RDN, LDN

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Greek Yogurt Pancakes-4188

 

 

 

 

 

 

Whether you just ran a marathon (or are preparing for one), or simply want some nutrient-packed fuel to get your day going, this tasty twist on the typical pancake is sure to please. Add an extra half cup of fresh fruit or 100% fruit juice, and you’re good to go. Enjoy!

Yield/Servings: 12 pancakes

Ingredients:

1 cup spelt flour

¼ teaspoon baking soda

1 teaspoon baking powder

¼ teaspoon cinnamon

1 over-ripe banana

1 cup nonfat plain Greek yogurt

2 eggs

¾ cup vanilla almond milk

¼ cup walnuts

½ cup fresh blueberries

½ teaspoon unsalted butter

Directions:

1. In a large bowl, whisk the flour, baking soda, baking powder, and cinnamon together. Set aside.

2. In a small bowl, mash the banana and stir in the Greek yogurt. Set aside.

3. In a medium bowl, whisk the eggs. Add the banana and Greek yogurt mixture to the eggs, and stir until combined. Add the almond milk and stir until incorporated.

4. Pour the liquids into the bowl with the flour, and gently fold until just incorporated, taking care not to over-mix.

5. Stir in the walnuts and blueberries.

6. Heat a nonstick skillet or electric skillet over medium-low heat, and coat the skillet with butter. Note: only coat the skillet with butter for the first batch.

7. Pour ¼ cup of the pancake batter into the skillet and heat until bubbly and golden brown, about 2-1/2 minutes.

8. Flip the pancake with a flat-sided spatula and cook an additional 30 seconds to 1 minute.

Nutritional Analysis:

Calories: 76

Carbohydrates: 12g

Fat: 2g

Protein: 3g

Fiber: 2g

Cholesterol: 0mg

Sodium: 74mg

Notes: You’ll know pancakes are ready to flip when you see little bubbles on the surface. Make extra pancakes on the weekend and freeze the leftovers. They reheat quickly in the microwave and you’ll have a homemade no-fuss breakfast in a flash.

Source: Flat Belly Cookbook for Dummies by Erin Palinski-Wade, RD, Tara Gidus, RD, and Kristina LaRue, RD

Full disclosure: No good or services were exchanged for posting this recipe.

What’s your favorite way to make/eat pancakes?

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With the fall in full swing and the holidays fast approaching, eating well often goes on the back burner for many. But you can put together some healthful, delicious, and energizing meals to serve over the holidays or at family get togethers without sabotaging an otherwise healthful diet.

To help you get started, here are two delicious recipes from the new book, The Smart Shopper Diabetes Cookbook by Robyn Webb, M.S.. And don’t let the name of the book fool you: these recipes are sure to please everyone’s palates—even if they don’t have diabetes. Enjoy!

Turkey and Cranberry Salad

Turkey and Cranberry Salad

Yields 4 1-1/4 cup servings

Preparation Time: 20 minutes

Cook Time: 0

This pretty jewel-colored salad is perfect for the holidays. Why not serve it for a festive brunch along with some fresh whole-grain rolls and a side of steamed French green beans.

Ingredients

2 cups diced cooked low-sodium deli turkey breast

1/2 cup dried unsweetened cranberries

1/2 cup diced red bell pepper

1/2 cup diced yellow bell pepper

1/4 cup diced red onion

2 tablespoons minced scallions

Dressing

2 tablespoons raspberry vinegar

1 teaspoon Dijon mustard

1/2 teaspoon sugar

3 tablespoons olive oil

pinch sea salt

1/4 teaspoon freshly ground black pepper

Directions

1. In a large bowl, combine the turkey, cranberries, red and yellow peppers, red onion, and scallions.

2. In a small bowl, whisk together the vinegar, mustard, and sugar. Slowly, in a thin stream, whisk in the olive oil until the dressing is emulsified. Season with salt and pepper. Pour the dressing over the salad and gently mix.

Nutrition Information:

Exchanges/Choices: 1 Carbohydrate, 2 Lean Meat, 1 1/2 Fat

Calories: 205

Total Fat: 11 g

Saturated Fat: 1.7 g

Trans Fat: 0 g

Cholesterol: 30 mg

Sodium: 445 mg

Potassium: 320 mg

Total Carbohydrate: 12 g

Dietary Fiber: 3 g

Sugars: 6 g

Protein: 16 g

Phosphorus: 175 mg

 

Classic Spinach Pie

Classic Spinach Pie

 Yields 24 2 x 2 inch square pieces

Preparation Time: 25 minutes

Cook Time: 36 minutes

One of my fondest memories is my Mom, sister, and I preparing spinach pie every Sunday. Back then, we didn’t hesitate to add loads of butter, but now know that’s not necessary, as cooking spray does the trick. The freezer section provides the most important ingredients; all you need to do is add some love.

Ingredients

olive oil flavored cooking spray

2 teaspoons olive oil

1 large onion, chopped

2 garlic cloves, minced

3 (16-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry

3/4 cup crumbled feta cheese

2 eggs, beaten

1/4 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 (1-pound) box frozen filo dough, thawed according to package directions

Directions

1. Preheat the oven to 400 degrees. Coat a 9 ×13-inch baking dish with cooking spray. Set aside. Heat the oil in a medium skillet over medium heat. Add the onion and garlic and sauté for 5–6 minutes.

2. Add the onions and garlic to a large mixing bowl. Add in the spinach, feta cheese, eggs, salt and pepper.

3. Unroll the filo dough. Using one sheet at a time while keeping the remaining filo dough stack under a clean towel, carefully lift 1 filo dough sheet into the prepared pan and spray with the cooking spray, taking care to coat the edges of the filo, but don’t overspray. Repeat this 12 times with 12 sheets of filo stacked on top of each other fitted into the pan. Spread the spinach mixture on top of the 12 sheets. Repeat with another 12 sheets stacked on top of each other, spraying each time with butter flavored cooking spray.

4. Using a sharp knife, cut through the filo into 2 × 2 inch squares going about 1/3 down into the filo (do not cut all the way through to the bottom of the pan). Cover the pan with foil and bake for 25 minutes.

5. Remove the cover and continue to bake the spinach pie until the top is well browned and the filo dough looks crisp and flaky.

Nutrition Information

Exchanges/Choices: 1 Starch, 1/2 Fat

Calories: 100

Total Fat: 3 g

Saturated Fat: 1 g

Trans Fat: 0 g

Cholesterol : 20 mg

Sodium: 200 mg

Potassium: 170 mg

Total Carbohydrate: 16 g

Dietary Fiber: 2 g

Sugars: 1 g

Protein: 4 g

Phosphorus: 65 mg

What are your favorite fall foods?

 

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Smoothie (2)I recently wrote a post for Parents.com that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!

1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.

2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.

3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.

4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).

5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.

6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.

7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.

8. Pumpkin Banana Parfait. Layer 1/2 cup Oikos nonfat vanilla Greek yogurt, 1/2 cup Libby’s pure pumpkin, 1 large banana, 1/4 cup of Nature’s Path pumpkin flax granola, and a dash of cinnamon.

What’s your favorite morning meal?

Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.

Thanks to my dietitian colleagues Shoshana Pritzer, RD, CDN, Christine Skouberdis Smith, RD, and Elizabeth Ward, MS, RD for these great breakfast ideas.

Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.

Flower Fathead

 

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Avoid the back-to-school dinner rut with these pleasing and nutritious family recipes, caloriecount.com.

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Here are three delicious twists on tuna* you and your family are sure to enjoy.

Change of Pace Tuna Casserole from Don’t Break Your Heart Cookbook.

 

 

 

 

 

 

Ingredients:

1 (10-ounce) can condensed 98 percent fat-free, reduced-sodium cream of mushroom soup

1/2 cup light sour cream

1/2 pound whole wheat rotini pasta, cooked according to package directions

2 tablespoons chopped pimiento

2 tablespoons trans-free margarine

1/2 pound fresh mushrooms, sliced

1/2 cup chopped onion

1/2 cup chopped celery

2 (6-ounce) cans of tuna, drained

1/2 cup sliced almonds, toasted

Instructions:

1. Preheat the oven to 350 degrees F.

2. In a bowl, blend soup with sour cream until smooth. Add pasta and pimiento; set aside.

3. Melt margarine in a sauté pan and sauté mushrooms, onions, and celery until vegetables are tender, about 5 minutes.

4. Mix vegetables into soup mixture; fold in tuna.

5. Pour tuna mixture into a lightly-greased 11/2-quart baking dish. Top with almonds. Bake, uncovered, about 25 minutes or until hot and bubbly.

Cooking Tip: To make this meal more nutritious, add a 10-ounce (283.5-g) package of thawed, frozen vegetables, such as chopped broccoli or mixed stir-fry vegetables, when you add the pasta to the soup in step 2.

Nutrients per serving: Calories: 335 Total Fat: 11 g Saturated Fat: 3 g Trans Fat: 0 g Cholesterol: 31 mg Sodium: 416 mg Total Carbohydrates: 37 g Dietary Fiber: 7 g Sugars: 5 g Protein: 22 g Iron: 3 mg

 

Provencal Grilled Tuna Salad from Don’t Break Your Heart Cookbook.


4 servings

Ingredients:

4 (6-ounce) tuna steaks, each about 1-inch (2-cm) thick

3 tablespoons white wine or broth

3 tablespoons olive oil

2 tablespoons red wine vinegar

1/2 teaspoon chopped fresh rosemary or 1/4 teaspoon (1 ml) dried

1/2 teaspoon ground black pepper

1/8 teaspoon salt

1 clove garlic, minced

6 cups salad greens

1 cup cherry tomatoes, halved

1/2 cup each thinly sliced red and yellow bell peppers

Nonstick cooking spray

Instructions:

1.    Place fish in a glass dish.

2.    To make vinaigrette, combine wine or broth and next 5 ingredients in a jar with a tight fitting lid. Shake well.

3.    Pour 2 tablespoons (30 ml) over fish, add garlic, and turn to coat. Marinate for 15 to 30 minutes, turning once. Reserve remaining vinaigrette for salad dressing.

4.    Coat grill rack with cooking spray and place on grill to heat 1 minute. Place tuna on grill 4 to 6 inches (10 to 15 cm) over heat source. Cover with lid or tent with foil. Cook, turning once, until tuna begins to flake easily when tested with a fork, about 7 minutes. Discard marinade.

5.    Meanwhile, arrange salad greens on 4 plates. Place hot tuna on greens and add cherry tomatoes and peppers.

6.    Shake remaining vinaigrette and drizzle over salads.

Nutrients Per Serving: Calories: 273 Total Fats: 11 g Saturated Fat: 2 g Trans Fat: 0 g Cholesterol: 55 mg Sodium: 158 mg Total Carbohydrates: 8 g Dietary Fiber: 2 g Sugars: 2 g Protein: 36 g Iron: 2 mg

 

Acapulco Tuna Salad from The DASH Diet Weight Loss Solution.

Makes 4 servings

Ingredients:

2 6‑ounces cans tuna, very low sodium

2 tablespoons low-fat mayonnaise or regular mayonnaise made with olive oil

1 medium tomato, diced

½ small sweet onion, diced very finely

1 jalapeño, diced, seeds and spines removed

1 tablespoon lime juice

Directions:

Drain the water from the tuna and mix all the ingredients in a medium bowl.

Nutrients per serving: Calories: 112 Total Fat: 3 g (with EVOO regular mayo) Cholesterol: 40 mg Sodium: 115 mg Total Carbohydrates: 3 g Dietary Fiber: 1 g Protein: 18 g

*According to the FDA, women who are planning to get pregnant, pregnant or nursing and young children can safely eat up to 12 ounces of light tuna or up to 6 ounces of albacore tuna each week.

SOURCES:

Change of Pace Tuna Salad and Provencal Grilled Tuna Salad reposted with permission from Don’t Break Your Heart Cookbook by Shara Aaron, MS, RD and Monica Beardon, RD, LD.

Acapulco Tuna Salad reposted with permission from The DASH Diet Weight Loss Solution by Marla Heller, MS, RD.

Full disclosure: I received a complimentary copy of The DASH Diet Weight Loss Solution from the publisher.

How do you like to eat tuna?

Flower Fathead

 

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