Eat Right - Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Slow Cooker Green Salsa Chicken
This recipe is at the top of the list when it comes to quick and easy (and tasty)! Not only is there no precooking required, but there’s no chopping either! You literally just dump a few items into the slow cooker, turn it on to cook, and voila! Just one small set of measuring spoons left to clean.
- 1½ pounds boneless, skinless chicken thighs or breasts
- 1 tablespoon oregano
- 1 teaspoon cumin
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 (15 ounce) can pinto beans, drained and rinsed
- 1½ cups frozen corn kernels
- 1 (12-ounce) jar salsa verde (I like Trader Joe's brand)
- Optional toppings: fresh grated Monterey Jack cheese, sliced avocado or guacamole, sour cream, cilantro, and diced jalapeno
- Place the chicken in the bottom of the slow cooker. Sprinkle the oregano, cumin, salt and pepper on top.
- Pour in the beans, corn and salsa and cook on high for 3 to 4 hours or low for 6 hours.
- Serve over brown rice if desired.
Makes 6 servings.
Nutrition per serving: 230calories, 3g fat, 454mg sodium, 21g carbohydrates, 3g fiber, 28g protein
Source for recipe: www.100daysofrealfood.com
Baked Tofu Bites
An easy baked tofu recipe that is great on its own or can be used in so many dishes: on salads, in sandwiches or wraps, in tacos, on pasta, on nachos, as nuggets…the options are endless. Use these everywhere!
- ¼ cup nutritional yeast
- 2 Tbsp olive oil
- 2 Tbsp soy sauce
- 1 tsp garlic powder
- 2 blocks extra firm tofu, drained
- Preheat oven to 375 degress F. Line two baking sheets with parchment paper.
- In a large bowl, mix together the nutritional yeast, olive oil, soy sauce, and garlic powder. Cut the blocks of tofu into small chunks and add them to the bowl. (No need to press the tofu first). Toss the tofu well to evenly coat in the sauce mixture.
- Spread the tofu evenly across the baking sheets and bake about 30 minutes, stirring halfway through, until lightly golden. Serve hot or store in air-tight container in the fridge, or freeze to use later.
Makes 4 servings.
Nutrition per serving: 176 calories, 10g fat, 614mg sodium, 6g carbohydrates, 1g fiber, 15g protein
Source for recipe: www.itdoesnttastelikechicken.com
Zucchini “Pasta” Carbonara with Shrimp
Get your pasta fix and keep things light with this take on classic creamy carbonara pasta that’s loaded with vegetables and tender shrimp and uses zoodles in place of traditional pasta.
- 4 medium zucchini (about 2 lbs.), cut into “noodles” with a spiral cutter, julienne peeler or use a regular vegetable peeler to cut into wide ribbons*
- 2 Tbsp. olive oil, divided, plus more for serving
- 1 medium onion, diced
- 2 cloves garlic, peeled and minced
- 8 oz. fresh asparagus, cut into 1-inch pieces
- 1 lb. raw shrimp, peeled and deveined with tails removed, thawed and drained if previously frozen
- ¼ cup fresh parsley, chopped
- 6 slices crisp cooked bacon, crumbled
- Sea salt and fresh ground black pepper to taste
- Freshly grated parmesan, if desired
*Can also buy spiralized zucchini at grocery store.
- Heat a large skillet over medium-high heat, add 1 Tbsp. olive oil and zucchini. Cook, stirring often until zucchini are just tender. About 5 minutes. Remove to a bowl and cover to keep warm.
- To the same pan, add remaining 1 Tbsp. olive oil and onion. Sauté onion until it starts to soften then add garlic and cook, while stirring, for an additional 30 seconds or until the garlic is fragrant.
- Add asparagus and stir. Cook an additional 2 minutes, stirring often.
- Add shrimp and stir fry with the vegetables for 4-5 minutes or until they’re pink and cooked through (being careful not to overcook them). Stir in crumbled bacon and parsley and remove from heat.
- Toss shrimp and vegetable mixture with the zucchini and season with salt and pepper to taste.
- Drizzle with additional olive oil and parmesan cheese before serving, if desired.
Makes 4 servings.
Nutrition per serving: 275 calories, 17g fat, 11g carbohydrates, 3g fiber, 21g protein, 850mg sodium
Source for recipe: www.therealfoodrds.com
Cauliflower-Crusted Spinach Feta Pie
Rich, buttery spanakopita is a favorite at Greek restaurants, but a slice packs a hefty caloric punch. Luckily, the delicious combo of spinach and feta is just as alluring when lightened up and baked in a cauliflower crust, which also adds more veggie servings to the pie.
For the crust:
- 1 large head cauliflower, cut into 8 cups of florets
- 1 Tbsp shredded Parmesan cheese
- 2 large egg whites
For the filling:
- 6 large egg whites
- 2 large eggs
- 10 ounces frozen spinach, thawed and drained
- ¾ cup crumbled feta cheese
- ¼ cup green onion, chopped
- 1 tsp dried oregano
- ½ tsp ground black pepper
For the crust:
- Preheat the oven to 400 degrees and coat a deep 9-inch pie pan with cooking spray; reserve.
- Spread a clean tea towel on the counter for draining the cauliflower.
- Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high in microwave. The cauliflower should be tender.
- Transfer half the cauliflower to a food processor and process, mincing finely. Dump the cauliflower on the clean tea towel and repeat with the remaining cauliflower.
- Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.
- While it cools, whisk 2 of the egg whites with the parmesan in a medium bowl.
- When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead it over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few min. when nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix.
- Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan.
- Bake for 15-20 min. The edge will be browned and the bottom will look dry.
For the filling:
- Whisk the remaining egg whites and the whole eggs in a large bowl.
- Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano, and pepper.
- Stir to mix and pour into the baked shell.
- Smooth the top and bake for about 35-40 minutes, until the top is puffed in the center and the eggs are cooked through.
- Cool on a rack for 5 minutes before slicing into 7 pieces.
Makes 7 servings.
Nutrition per serving: 136 calories, 6g fat, 330mg sodium, 11g carbohydrates, 5g fiber, 13g protein
Source for recipe: www.myfitnesspal.com
This is my go-to lentils recipe when I want an easy plant-based protein. Pair with brown rice or
other grain and sautéed kale for a delicious meal!
- 2 tsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- ½ tsp dried basil
- ½ tsp dried marjoram
- 1 quart chicken broth
- 3-4 cups water
- 1 pkg (16 oz.) dried lentils
- Heat a large pot over medium-high heat. Then add olive oil, onions, and carrots. Sauté for about 5 minutes or until the vegetables start to brown.
- Add garlic, basil, and marjoram, and sauté for an additional minute.
- Add broth, water, and lentils. Bring to a boil.
- Reduce heat to low, cover, and cook until tender, about 30-45 minutes.
Makes 8 servings.
Nutrition per serving: 153 calories, 1.5g fat, 451mg sodium, 37g carbohydrates, 17g fiber, 15g protein
Source for recipe: The Good Life Cookbook by Pamela Smith, RD
Oatmeal Chocolate Chip Cookie Bars
Oatmeal Chocolate Chip Cookie Bars taste every bit as decadent as a traditional oatmeal chocolate chip bars, but made a bit healthier! Made with Greek yogurt, coconut oil, dark chocolate, whole wheat and are naturally sweetened, these healthy oatmeal bars are actually good for you!
- ½ cup oats
- ½ cup whole wheat flour
- ½ teaspoon baking soda
- pinch of sea salt
- 1/3 cup Greek yogurt
- 1/3 cup coconut oil melted
- 1/3 cup maple syrup
- 1 egg
- 2 teaspoons vanilla
- 2/3 cup dark chocolate chips
- Preheat oven to 350 degrees. Line an 8x8 pan with parchment paper or foil.
- In a large mixing bowl, mix all dry ingredients together. Add oil, yogurt, egg, honey, and vanilla. Mix until just combined. Stir in chocolate chips.
- Pour batter into prepared pan, and bake for 20 minutes. Allow to rest for 10-15 minutes before eating.
Makes 16 servings.
Nutrition per serving: 152calories, 8g fat, 41mg sodium, 17g carbohydrates, 1g fiber, 2g protein