Nutrition Pair

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Mexican Quinoa Casserole

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mexican quinoaThis is an easy, healthy, kid/teen approved casserole made with chicken, quinoa & black beans. It’s a perfect dish when you are cooking for a crowd or if you are one who likes leftovers or “planned overs” like we do.  It makes 10 servings!  Also, this dish is gluten-free which is helpful for those folks who need to avoid gluten in their diet.

Quinoa is high in protein (has the most protein of any of the grains) and gluten free. Additionally, it is high in magnesium, zinc, iron and folate. Do you have any favorite quinoa recipes?  Please feel free to post & share with us!

 

Ingredients:

1.5 cup uncooked quinoa (rinsed in water)

1-14 oz. can low sodium cooked black beans, rinsed

1.5 cups low sodium salsa (“Marie’s” has a low sodium brand)

1.5 cup unsalted chicken broth (We like “Kitchen Basics”) (plus ½ cup more, if needed)

1-2 cloves minced garlic

1.5 cups Kraft 2% Mexican 4 Cheese Blend Shredded Cheese

1 T olive oil

1-2 T sliced jalapeno

1 medium onion, chopped

2 green peppers

2 red peppers

1.5 lb. boneless skinless chicken tenders, cut into small pieces

2 T homemade taco seasoning (1 T chili powder, 1 T onion powder & pinch of cumin)

 
Instructions:

  1. Preheat oven to 375 degrees. Mix quinoa, black beans, salsa, chicken broth, garlic & ½ cup of the shredded cheese in a large bowl. Transfer to a well-greased casserole dish (approx. 9X13 inch size).  We use our Pampered Chef Deep Covered Baker and it works perfectly for this dish.  Bake for 30 min.
  2. While this mixture is baking, heat the olive oil in a large skillet. Add the jalapeno, onion, and peppers.  Saute until golden brown and tender-crisp. Remove from heat and set aside.
  3. Toss the raw chicken with the taco seasoning. When the quinoa is done with the first 30 minutes of baking, stir it really well and add the raw chicken.  Stir the chicken into the mixture to get the chicken mostly covered by the mixture, and return to the oven for another 30 minutes of baking.  If you notice any uncooked pieces of quinoa on top, just stir and bake a bit longer (may help to add a little more chicken broth).
  4. When the quinoa is done, top with the peppers and remaining cheese. Bake another 5-10 minutes or until the cheese is melted.

(Note:  Recipe Adapted from “Pinch of Yum”)

 

NUTRITION FACTS (Per Serving):

Calories:                               320

Total Fat:                             8 g

Saturated Fat:                   2.8 g

Trans Fat:                            0 g

Cholesterol:                       55 mg

Sodium:                               300 mg

Carbohydrates:                 33 g

Dietary Fiber:                     7 g

Sugars:                                 2 g

Protein:                                27 g

It’s Your Health.  It’s Your Life. Make That Change!

Quick & Easy Salmon Cakes

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This is a budget-friendly, diabetes-friendly, very quick and very easy salmon cake recipe.  Salmon is an extremely healthy food—it’s high in Vitamin D & very rich in omega-3 fatty acids (which can improve lipid values, reduce arthritis pain, boost immunity and possibly reduce memory loss & depression).  All this for less than $3 a can and under a dollar per serving!  We keep cans of salmon in the pantry for those nights when we need a “throw together fast” meal.  For quick, easy & healthy sides, add cooked spinach (microwave from frozen and drizzle with olive oil and the same Mrs. Dash blend here) & brown rice (instant, boil in bag). 

 

salmon cakes

 

 

 

 

 

 

 

Ingredients:

2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend

1/2 cup (120mL) plain dry bread crumbs (Panko-unsalted variety is our favorite)

1can (15 ½  oz.) red salmon, drained (or 2 cups cooked, flaked salmon)

1 tsp. onion powder

¼ cup diced red pepper or 4 Tbsp. drained pimento from jar

½ cup plain/regular oatmeal

1 tsp. lemon juice

4 drops Tabasco sauce

1/4 cup Egg Beaters

2 T olive oil

Instructions:

  1. Mix together Mrs. Dash® Garlic & Herb Seasoning Blend & dry bread crumbs/Panko in a small bowl. Set mixture aside.
  2. Combine all remaining ingredients (except the olive oil) in a medium sized bowl. Mash salmon bones (do not remove bones-they are a great source of Calcium!).
  3. Shape salmon mixture into four cakes.
  4. Sprinkle ¼ of the bread crumb mixture onto a plate. Coat one of the cakes on both sides with the mixture (can roll it on the sides to coat the edges as well).  Repeat this process three more times.
  5. Add olive oil to a non-stick skillet or cast iron skillet and allow to heat. Add cakes to skillet and cook over medium heat, turning once, until lightly browned on each side.

Tip:  Make a large batch of the bread crumb mixture and keep in the refrigerator.  We also use this mixture for making chicken fingers-  http://nutritionpair.com/diabetes/mrs-dash-chicken-fingers

 

NUTRITION FACTS:

Serving Size:                        4 oz.

Calories:                                 310

Total Fat:                                 15 g

Saturated Fat:                         2 g

Trans Fats:                               0 g

Cholesterol:                             0 mg

Sodium:                                   60 mg

Carbohydrates:                      17 g

Dietary Fiber:                          2 g

Sugars:                                         1 g

Protein:                                      25 g

Pumpkin Spice Cheesecake

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Pumpkin_cheesecake

This recipe for Pumpkin Spice Cheesecake was featured on the Morning Joy (ECSU) radio show this week. Pumpkin, especially “Pumpkin Spice” is everywhere this year–from lattes to beer to yogurt and even Oreo’s! Pumpkin as a vegetable is actually very low in calories (about 50 calories per 1 cup, raw) and is high in fiber as well as being a very good source of vitamin A, vitamin C, vitamin E, Magnesium, Potassium and Iron. For those of you who cannot get enough “pumpkin spice” this season, here in another way to get your fix but in a lighter way (only 85 calories per slice!).  

Pumpkin Spice Cheesecake

Ingredients:

  • 24 oz. nonfat cream cheese (bar-type)
  • ¾ c. canned pumpkin
  • 1 t vanilla extract
  • ¾ c. egg substitute
  • 2 T cornflake crumbs
  • ½ c. sugar
  • ½ t cinnamon
  • ¼ t ground cloves
  • 12 T Fat Free Whipped Topping

Directions:

Preheat oven to 325 degrees.  In large bowl, combine cream cheese, pumpkin, sugar and vanilla.  Use electric mixer and beat at high speed until well blended.  On low speed, beat in egg substitute and spices.  Increase speed to high and continue to beat until well blended.

Use 9-inch pie pan coated with nonstick cooking spray.  Add cornflake crumbs to the pan and shake lightly to coat bottom and sides with crumbs.  Pour in cream cheese mixture.  Bake at 325 degrees for 45 minutes until center is set but not firm.  Cool on wire rack.  Cool several hours before serving.

Note:  top may crack.  Serve with a dollop of whipped topping to hide cracks.  Serves 12

Nutrition Facts Per Serving:

Calories                     85 Saturated Fat                0 gm Carbohydrate             14 gm
Fat                             1 gm Sodium                     300 mg Fiber                             0 gm

Nutrition Pair ™

It’s Your Health.  It’s Your Life.  Make that change! ™

Brussels Sprouts with Balsamic Vinegar Sauce

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iStock_000014539902XSmall

Here is our simple & delicious Brussels sprouts with a balsamic vinegar sauce recipe that was featured on the Morning Joy ECSU radio show this week.   In our experience as Dietitians, it has come up as the absolute top least favorite food of our clients!  Why?   Well, maybe they have memories of plain boiled sprouts or the way the house really gets smelly when you cook them.

Our suggestion– try them again using this recipe!  Approach them with a beginner’s mind. They are incredibly good for you—high in Vitamins A & C, folic acid and fiber.  Also, they are cruciferous vegetables.  Cruciferous is a Latin word meaning “cross-bearing” due to the shape of their flowers, whose four petals resemble a cross (Cool!)  Cruciferous vegetables include cauliflower, cabbage, bok choy and broccoli.  Research indicates that these vegetables have anti-cancer properties. 

Our kids love this recipe as as well.  Let us know what you think of this recipe.  Happy Fall to you all!

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

 

Brussels Sprouts with Balsamic Vinegar Sauce

  • Preparation time: 10 minutes
  • Serves:  6

Ingredients:

  • 1-1/2 pounds fresh Brussels sprouts
  • 2 cloves garlic, peeled and sliced
  • 1 medium yellow onion, peeled & sliced
  • 2 tablespoons olive oil
  • 1/4 cup balsamic vinegar
  • dash salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons tub margarine

Directions:

  • Trim off the stems and remove any limp leaves from the sprouts
  • Blanch sprouts in boiling water w/top  for 5 minutes
  • Drain and rinse under cold water to stop cooking
  • Heat a large frying pan and add the olive oil, garlic and onion
  • Sauté until the onion becomes tender
  • Add the blanched & drained sprouts.
  • Sauté a few minutes until the sprouts are cooked to your liking
  • Add the vinegar and toss so that all the sprouts are coated
  • Add the tub margarine, salt and pepper and toss together

Nutrition Facts per Serving:

Calories:                                      136

Fat:                                            8 gm

Saturated Fat:                          1 gm

Carbohydrate:                       13 gm

Protein:                                    4 gm

Fiber:                                        5 gm

Sodium:                                109 mg

Chicken, Rice, & Vegetable Casserole

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chicken veg ric

This is a healthy and delicious casserole meal that can be put together quickly or even made ahead of time.  The other wonderful thing is that it cooks on its own while you take care of other things in your life.  Easy assembly and easy clean up.  John prepared this on our first date almost 21 years ago!  Needless to say, I was quite impressed.  A man who can cook…how wonderful!!!

Ingredients: 

  • 2 lb. Boneless, Skinless Chicken Breasts
  • 1 cup (uncooked) Instant Brown Rice
  • 4 cups raw Broccoli and Carrots mixed
  • 2-15 oz. cans No Salt Added Italian Stewed Tomatoes
  • Your choice of seasonings:  Italian Seasoning, Oregano, Basil, and/or Garlic Powder
  • Non-stick Spray
  • 4 T Grated Parmesan Cheese

 

Directions:

Preheat oven to 3750 F.  Clean and prepare vegetables, set aside.  In large Pyrex baking dish, coat bottom with cooking spray.  Sprinkle your choice of seasonings over bottom of dish.  Add rice to dish, spread to cover entire bottom.  Place 1 piece of chicken in each corner of dish.   In center, arrange vegetables around chicken.  Sprinkle again with your choice of seasonings.  Add stewed tomatoes to cover chicken & vegetables.  Top with Parmesan cheese and seasonings, if desired.  Bake at 3750 for 35-45 minutes.  Do not overcook!!  Serves 4 

 

Nutrition Facts Per Serving (~4 oz, Chicken, 1 Cup of Vegetables, 3/4 Cup of Rice):

 

Calories                     500 Saturated Fat              2  gm Carbohydrate           54 gm
Fat                             8 gm Sodium                    300 mg Fiber                         10 gm

Orzo Salad with Spinach & Pine Nuts

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 This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins.  It can be served as a main dish or a side.  One of our favorites!  Enjoy!

orzo salad

Ingredients:

  • 16 oz Orzo, uncooked
  • 2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)
  • 2 tbsp Olive Oil
  • 1 cup Fresh Basil, Julienned
  • 3/4 cup toasted pine nuts
  • 1.5 cup Crumbled Feta Cheese
  • 1 cup Dried Cranberries (We use Craisins)
  • 1- 11 oz. package Raw Spinach
  • 3 stalks chopped Scallions
  • 1 lemon, juiced
  • 1/3 cup Olive Oil
  • Salt and Pepper (to taste)

Directions:  

Cook orzo in unsalted chicken broth according to package directions but substitute  chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil.  Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently.  Whisk lemon juice and 1/3 cup olive oil and toss with salad.  Season with salt and fresh ground pepper to taste.  Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves  12.  

Nutrition Facts
Servings Per Recipe: 12
Amount Per Serving
  • Calories:  370
  • Total Fat:  19 g
  • Saturated Fat:  4 g
  • Polyunsaturated Fat:  4 g
  • Monounsaturated Fat:  9 g
  • Cholesterol: 17 mg
  • Sodium:  262 mg
  • Potassium:  290 mg
  • Total Carbohydrate:  44 g
  • Dietary Fiber: 5.5 g
  • Sugars:  8 g
  • Protein:  11 g

It’s Your Health.  It’s Your Life.  Make That Change!

 

Toasted Pumpkin Seeds

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Toasted Pumpkin Seeds

Carving a pumpkin this weekend?  Don’t throw away the pumpkin seeds!  Toasted pumpkin seeds are a yummy and healthy snack that’s high in fiber, protein, unsaturated fat and magnesium.

pumpkin seeds

Ingredients:
1 medium sized pumpkin

olive oil

salt

Instructions:

  1. Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
  2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.
  3.  Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes, depending on the size of the seeds. (Smaller pumpkin seeds could toast more quickly.) When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

NUTRITION FACTS:

Serving Size:                       1 oz.

Calories:                              250

Total Fat:                              6 g

Saturated Fat:                        1 g

Trans Fats:                              0 g

Cholesterol:                       0 mg

Sodium:                             160 mg

Carbohydrates:                15 g

Dietary Fiber:                         0 g

Sugars:                                      0 g

Protein:                                  5 g

It’s Your Health.  It’s Your Life.  Make That Change!  

Source:  Simply Recipes http://www.simplyrecipes.com

Photo credit: <a href=”https://www.flickr.com/photos/notbrucelee/1960831471/

Tuna Pita Pockets

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pita pocket

Tuna Pita Pockets

Running out of lunch ideas?  Here is a an inexpensive, easy and healthy one!

Ingredients:
1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Instructions:

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.  In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.  Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.  Makes 6 servings.

NUTRITION FACTS:

Serving Size:                       ½ pita

Calories:                              200

 

Total Fat:                                5 g

Saturated Fat:                           1 g

Trans Fats:                                  0 g

Cholesterol:                          20 mg

Sodium:                               350 mg

Carbohydrates:                    23 g

Dietary Fiber:                              4 g

Sugars:                                           2 g

Protein:                                    14 g

 

Breakfast Smoothie

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medium_7788355738 (1)

No matter how crazy your mornings are, don’t skip breakfast!  Eating breakfast lowers our risk of Type 2 Diabetes, heart disease and obesity.  Try this quick & easy breakfast smoothie that can even be made before you go to sleep.  Kid tested & kid approved too!

Ingredients:

1 banana

1 cup frozen fruit:  blueberries, strawberries, blackberries or pineapple (or a combination)

1/3 package silken tofu

2 cups non-fat milk or vanilla soy milk

1 cup low-fat vanilla yogurt

3 T wheat germ

1 T ground flax seeds (optional)

Instructions:

Put all ingredients in a blender.  Blend until smooth. Serve.  Makes 4 servings.

Tip:  Except for the banana, this recipe can be made the night prior and put in the refrigerator.  In the morning, add the banana and blend.  Kids love it too!

 

NUTRITION FACTS

Serving Size:                       1 Cup

Calories:                              180

 

Total Fat:                              4 g

Saturated Fat:                        1 g

Trans Fats:                             0 g

Cholesterol:                           0 mg

Sodium:                                50 mg

Carbohydrates:                      28 g

Dietary Fiber:                           5  g

Sugars:                                   18 g

Protein:                                   9 g

 It’s Your Health.  It’s Your Life.  Make That Change!

photo credit: https://www.flickr.com/photos/topsynette/7788355738/

Mrs. Dash Chicken Fingers

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mrs. dash chicken fingers

 

Mrs. Dash Chicken Fingers

Tailgating this weekend?  This chicken finger recipe is low in fat and salt and is a family favorite of ours!

Ingredients
2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend

8 oz. (225g) boneless, skinless chicken breast halves, cut into long strips

1/2 cup (120mL) plain dry bread crumbs

1/4 cup (60mL) egg substitute

1 Tbsp. (15mL) olive oil

Instructions:

1.         Mix together bread crumbs and Mrs. Dash® Garlic & Herb Seasoning Blend.

2.         Dip chicken strips in egg substitute and then coat with Mrs. Dash® mixture.

3.         Sauté chicken in olive oil over medium-high heat for about 3 minutes each side or until browned and cooked through.

NUTRITION FACTS (Makes 2 servings)

Serving Size:            4 tenders

Calories:                                   250

Total Fat:                                   9 g

Saturated Fat:                              1 g

Trans Fats:                                    0 g

Cholesterol:                          66 mg

Sodium:                                 250 mg

Carbohydrates:                    10 g

Dietary Fiber:                               0 g

Sugars:                                            0 g

Protein:                                      31 g

(Photo and recipe courtesy of Mrs. Dash)

It’s Your Health.  It’s Your Life.  Make That Change!

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Angela Lamberson, MS, RDN, LDN, CDE, Certified Integrative Health Coach

John Lamberson, MS, RDN, LDN, CDE

Phone: 252.335.WELL or 252.335.9355