Dietitian's Corner
Here are a few of the recipes that we enjoyed at our annual party. Enjoy them anytime of the year!
Festive Holiday Nog
Place 5 cups of skim milk in a large saucepan, over medium heat, heat the milk and 8 ounces of egg product (eggbeaters) Stir until combined. Add ½ to ¾ cup of splenda and 2 teaspoons of vanilla extract. Stir until smooth. Constantly stir nog until it becomes slightly thickened. Remove from heat, store in the refrigerator and serve chilled. Sprinkle each serving with cinnamon and nutmeg. Makes about ten 4 ounce portions with 8 grams of protein and is equivalent to ½ dairy exchange.
During the holiday season eat smart, be active, stress less and sleep well.
Establish soothing nighttime routine: provide a quiet relaxing environment, try not to eat two to three hours before bedtime.
Exercise will reduce stress and anxiety. Exercise encourages deeper sleep patterns, aids in weight and body composition, improves digestion and boosts immune function.
Serve whole foods with minimal processing, encourage hydration with water, herbal teas and low calorie beverages.
Establish routine mealtimes, eating every four hours, try to eat at home as much as possible.
Be sure to talk it out with friends and family, pray, meditate, journal and sometimes just be still and quiet.
Slow-Cooked Bone-In Chicken Chili
Ingredients:
1 pound skinless chicken thighs
1 pound dry Great Northern White beans, rinsed (2 ½ cups)
6 cups low-fat chicken broth
2 tablespoons tomato paste
1 medium green bell pepper seeded and diced
1 large onion, diced
3-6 cloves of garlic, chopped
1 jalapeno pepper, seeded and minced
1 tablespoon dried oregano
3 teaspoons ground cumin
2 teaspoons paprika
1 tablespoon chili powder
½ teaspoon cayenne pepper
Fresh cilantro sprigs and non fat sour cream
Rinse the chicken and pat dry with paper towels. Place the beans in the slow cooker, along with the broth and tomato paste. Stir to dissolve the tomato paste and add the chicken, bell pepper, onion, garlic, jalapeno pepper, oregano, cumin, paprika, chili powder, and cayenne pepper. Cook on high for 10 hours. Serve in warm bowls and top each with a sprig of cilantro and a teaspoon of sour cream.
Makes 8 ¾ cup servings 26 grams of protein per serving.
Curried Turkey Pate
Ingredients:
2 cups of coarsely chopped cooked deli turkey breast (10 ounces)
¼ cup sliced green onions
½ cup nonfat sour cream
1/3 cup mango chutney
¾ teaspoon curry powder
2 tablespoons chopped fresh parsley
Using a steel knife in processor, process the first five ingredients until smooth. Line a deep 4 cup bowl with heavy-duty plastic wrap, allowing plastic wrap to extend over edges of bowl. Spoon turkey mixture into bowl; cover with plastic wrap and press to pack. Chill 2 hours.
To serve, fold back plastic wrap and invert bowl onto a serving platter. Remove bowl and carefully remove plastic wrap. Sprinkle with parsley. Surround pate with whole grain crackers. Makes 2 cups Two tablespoons yield 3 grams protein.
Un-Pasta Lasagna with Tomato Sauce
Ingredients:
½ pound large zucchini, sliced vertically ¼ inch thick, about 6-8 slices
½ teaspoon salt
½ pound low fat turkey sausages (sweet or hot)
1 cup chopped onion
2 garlic cloves, minced
2 tablespoons tomato paste
1 14 ounce can diced tomatoes, drained
½ cup dry red win
½ packet artificial sweetener (splenda)
1 tablespoon fresh basil or teaspoon dried
½ cup part-skim mozzarella cheese, shredded
½ cup fat-free ricotta cheese
3 tablespoons grated Parmesan cheese
Pre-heat oven to 400 F. Lay zucchini slices on a double thickness of paper towels, sprinkle with salt, cover with more paper towels, and let stand for 15 minutes. Line a cookie sheet with aluminum foil and spray with cooking spray. Lay zucchini slices in one layer and bake for 15 minutes, then remove from oven and let cool. Coat bottom of a large nonstick skillet with cooking spray. Remove sausage meat from casing and sauté for five minutes over medium heat. Remove from skillet and discard any fat in pan. Re-spray pan and, over medium high heat, brown onion and garlic for three minutes. Add tomato paste to onion and cook, stirring, until tomato paste begins to darken, about one minute, Add diced tomatoes, with, sweetener, and basil and bring to a boil; then reduce heat and simmer for five minutes. In a small bowl, combine mozzarella and ricotta cheeses with two tablespoons of Parmesan; stir in cooked sausage. Spoon 1/3 of tomato sauce in the bottom of a 8 inch square baking pan or casserole dish. Lay 3-4 slices of zucchini on top, then layer on half of the cheese sausage mixture. Repeat layers, ending with sauce layer. Sprinkle with remaining 1 tablespoon Parmesan cheese and bake for 40 minutes. Serve and add salt and pepper to taste.
Makes 4 to 8 servings, recipe freezes well ; serving provides 25 grams of protein.
Pineapple Pudding Cake
Ingredients:
1 20 ounce can and 10 ounces (total 30 ounces) crushed pineapple in juice
¼ cup Splenda
Slightly rounded ¼ cup flour
¼ teaspoon salt
1 teaspoon grated lemon zest
2 tablespoons lemon juice
2 eggs separated, plus 1 egg white (end up with 2 yolks and 3 whites in separate bowls)
½ cup low-fat buttermilk
1 ½ tablespoons light olive oil
Heat the oven to 350 F. Coat an 8 inch square glass baking pan with cooking spray. Drain the pineapple, reserving the juice. Combine the splenda, flour and salt in a medium bowl. Whisk the reserved pineapple juice, lemon zest, lemon juice, egg yolks, buttermilk, and oil together in a small bowl. Pour the wet ingredients into the flour mixture and mix well. Beat the egg whites until stiff but not dry. Fold into the batter. Spread the drained pineapple evenly in the prepared baking dish. Pour the batter over the top and smooth with a rubber spatula. Place the baking dish into a larger pan and set in the oven. Pour hot water into the larger pan to make a water bath about halfway up the baking dish. Bake 35 minutes or until the top is golden. Serve warm. You may sprinkle 2 tablespoons of dried unsweetened coconut on top (creates a brown top)
By: Debbie
Makes 9 serving, each slice has 3 grams of protein
Tuna and White Bean Salad
Ingredients:
1 can, 15 ounces of white beans
1 can, 6 ounces of tuna in water, drained well and flaked
¼ red onion, finely chopped
2-3 sprigs fresh rosemary, finely chopped
2 cups arugula, finely chopped
The juice of 1 lemon
1 tablespoon olive oil
¼ teaspoon pepper
Drain beans well. Place half the beans into a bowl. Mash remaining beans up with a fork. Combine mashed and whole beans with tuna, onion, rosemary and arugula. Dress the salad with lemon juice, olive oil, and pepper. Serve with whole grain crackers.
Make 3 cups, 24-; 4 tablespoon servings and 3 grams of protein per serving
Chicken Sour Cream Enchilada Casserole
Ingredients:
1 tablespoon of vegetable oil
1 large yellow onion, chopped
One 24-32 ounce can green chile enchilada sauce
1 dozen soft corn tortillas, each one cup into strips
2 ½ to 3 cups cooked boneless, skinless chicken, cup into ¾ inch pieces
4 cups finely shredde3d Monterey Jack cheese
2 cups reduced fat sour cream
In a large skillet, heat the oil over medium-high heat, then add the onion and cook, stirring, until softened, about 5 minutes. Set aside. Pour about ½ cup of the enchilada sauce into the slow cooker, tilt to spread it around. In layers add one-quarter of the tortilla strips, one-quarter of the remaining sauce, one-third of the sautéed onion, one-third of the chicken, and one-quarter of the cheese. Repeat the layers two more times, ending with the cheese. Finish the casserole with the remaining tortilla strips, sauce, and cheese. Spoon the sour cream over the surface of the casserole in big dallops. Use a spatula or the back of a large spoon to gently spread it all around without disturbing the layers. Cover and cook on High for two hours, or on low for 4-5 hours. To serve, use a long-handled spoon to reach down through all the layers for each serving.
Makes 8 servings 1 cup and provides 30 grams of protein.
Corn and Black Bean Salad
Ingredients:
A can black beans (rinsed and drained)
1 ¼ cup frozen corn
1 red bell pepper chopped
1 cup Vidalia or sweet onion
1 cup salsa
Combine beans, corn, pepper, and salsa. Toss with dressing. Cover and refrigerate at least 30 minutes. Serve with baked chips or with chicken enchilada casserole.
Dressing: Mix all of the following: ½ cup lime juice, 1 tablespoon chili powder, 3 tablespoons olive oil, 2 teaspoon salt, 1 ½ teaspoons ground cumin, 2 teaspoons honey, 3 garlic cloves, minced, 2 jalapeno peppers, seeded and minced and 1/3 cup chopped fresh cilantro.
