Monday, December 23, 2013

Thai Spiced Fruit Salad

This festive fruit salad works well as a side dish for a holiday breakfast or brunch, or as a healthy alternative to heavy dips and hors d'ouerves for a cocktail party.  Citrus shines in winter months, and the bold ruby color of the pomegranate makes a beautiful and healthy display!  

Thai Spiced Fruit Salad
2 cups orange sections (about 4 oranges) 
1/2 cup pomegranate arils 
4 sliced peeled kiwifruit
1 (4-pound) pineapple, peeled and cut into 1-inch cubes 
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1 tablespoon fresh orange juice 
1/8 teaspoon The Delicious Dietitian Thai Spice Blend

Combine first 4 ingredients in a medium bowl. Combine rind and next 3 ingredients (through Thai Spice Blend) in a small bowl. Gently stir lime mixture into fruit mixture; cover and chill.

Tuesday, November 26, 2013

Thai Spiced Sweet Potato Casserole

Forget the marshmallowy, sugary toppings for your sweet potato casserole, this yummy take on the Thanksgiving classic has tons of flavor, with fewer carbs and calories than the original!  With flavors of nutmeg, ginger, and other spices, this sweet potato casserole will be sure to please!  

Thai Spiced Sweet Potato Casserole
3 pounds sweet potatoes
1/3 cup packed brown sugar
2 Tbsp butter 
2 Tbsp orange juice concentrate
2 Tbsp The Delicious Dietitian Thai Spice Blend
2 large eggs 
1/4 cup chopped pecans 

Preheat oven to 350°.
Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 16 minutes or until tender, rearranging potatoes after 8 minutes. Let stand 5 minutes.
Cut each potato in half lengthwise; scoop out pulp into a large bowl. Discard skins. Add sugar and next 5 ingredients (sugar through spice blend), and beat with a mixer at low speed until combined. Add eggs; beat until smooth.
Spoon mixture into a 1 1/2-quart baking dish; sprinkle with pecans. Bake at 350° for 45 minutes or until thoroughly heated.

Thursday, October 3, 2013

Southwest Black Bean and Corn Quinoa

Southwest Black Bean and Corn Quinoa

2 tsp. olive oil
2 cloves garlic, minced
1/2 cup diced onion
1 cup uncooked quinoa, rinsed well and drained
1¼ cups no sodium added vegetable or chicken broth
1 can (1½ cups) low sodium black beans, drained and rinsed
1 (14.5 oz) can no sodium added diced tomatoes, with juices
1 cup frozen corn (or kernels cut from 2 ears of corn)
1 Tbsp The Delicious Dietitian Southwest Spice Blend
1/3 cup chopped fresh cilantro
1/3 cup chopped scallions
1/2  of a lime, juiced

To finish: 
Shredded cheese, light sour cream/fat free plain Greek yogurt, salsa, and/or avocado

Heat olive oil in a medium saucepan over medium-high heat.  Add garlic and  onion to the pan and sauté until fragrant, about 1 minute.  Stir in the the quinoa, broth, beans, diced tomatoes, and corn to the pan.  Bring to a boil.  Reduce the heat to medium-low and cover.  Simmer for about 25 minutes, or until the liquid is fully absorbed.  Remove from the heat.  Stir in the Southwest Spice Blend, cilantro, scallions and lime juice.  Serve as desired with cheese, salsa, avocado, and/or sour cream.

Monday, August 19, 2013

Black Eyed Pea Salad

Fresh Black-Eyed Pea Salad
4 cups fresh black-eyed peas
1 large tomato, diced
1/2 large red onion, diced
1 small or 1/2 large red, yellow, or orange bell pepper, diced
1 jalapeno, diced (optional)
4 green onions, sliced
1/3 cup cilantro, chopped
1/4 cup White Muscadine Vinegar
2 Tbsp. canola oil
1/2 tsp. organic cane sugar
freshly ground black pepper, to taste

Add peas to a pot and cover with water.  Simmer on medium until soft.  Cool.  Toss to combine black-eyed peas, tomato, red onion, pepper, jalapeno, and green onion in a large bowl. In a small bowl, dissolve sugar in vinegar. Whisk in oil. Season with pepper. Pour dressing over bean mixture. Toss to coat. Stir in cilantro and season to taste with salt and pepper. Refrigerate until ready to serve (the longer it sits the better the flavor will be. 

Monday, July 1, 2013

Baked Potato Salad

Nothing says summer cookout better than potato salad, but some traditional recipes overload the dish with high calorie ingredients like sour cream and mayonnaise.  This lightened up version has all of the flavor with less than half the fat of other potato salad recipes, so you can feel good about sharing this All-American dish with friends and family.

Baked Potato Salad

2 lbs red potatoes, washed
1 1/4 cup plain fat free Greek Yogurt
2/3 cup Olive Oil Blend Mayonnaise
1/2 cup The Delicious Dietitian White Muscadine Vinegar
2 tsp The Delicious Dietitian Southern All Purpose Spice Blend
1/2 cup shredded 2% cheddar cheese
1 bunch green onions, sliced thin

Add potatoes to a large pot of water, bring to a boil.  Cook potatoes until fork tender.  Remove from boiling water and cool.  When cool, cut into 1 inch pieces.

Mix yogurt, mayonnaise, vinegar, and spice blend in a small bowl.  In a large bowl, mix dressing and potatoes.  Stir in cheese and
green onions.  Serve cold or at room temperature.

Thursday, June 27, 2013

Italian Pasta Salad

This fresh, summery pasta salad works great as a meatless lunch, or as a side dish for grilled chicken.  Find mozzarella balls in the deli section of your local grocery store. If you can't find them,  use fresh mozzarella sliced into 1 inch pieces.

1 lb whole wheat penne pasta
1 container grape tomatoes
1 cup small mozzarella balls (celingini)
1 cup baby arugula
6 cloves of garlic, minced
2 Tbsp olive oil
1/4 cup olive oil
2 Tbsp Red Muscadine Vinegar
1 Tbsp The Delicious Dietitian Italian Spice Blend

Boil pasta according to package directions, omitting salt and fat.  Drain and set aside.  Slice grape tomatoes and mozzarella balls in half, set aside.  Sauté garlic in 2 Tbsp olive oil until soft and fragrant.  Add garlic to drained pasta.  Whisk together remaining olive oil, vinegar, and Italian Spice Blend.  Add tomatoes, mozzarella, and arugula to pasta.  Drizzle oil and vinegar mixture over pasta mixture and mix well.

Serving size, 1/2 cup

Thursday, May 23, 2013

Alabama Style White Barbecue Sauce

Nothing says Memorial Day and summertime like a big cookout, but you don't have to barbecue ribs, hot dogs, or other high calorie meats to get big flavor.  Instead, try smoking a turkey breast or chicken for a lighter option.  Add lots of fresh veggies, and you can start out the summer on a healthy, and delicious note!
White barbecue sauce is considered by some to be a local Alabama delicacy, and by others as a travesty against "real barbecue" but we can all agree that the tangy flavor perfectly complements chicken and turkey.  Drizzle over cooked meats or use as a topping on sandwiches.  Celebrate the official start of summer this Memorial Day weekend with friends and family, and share this lightened up "Alabama Style" White Barbecue Sauce for big time down home flavor.

White Barbecue Sauce

2 cups olive oil blend mayonnaise
3/4 cup White Muscadine White Vinegar
3/4 cup lemon juice
2-3 Tbsp freshly ground black pepper
3 Tbsp sugar substitue (like Truvia or Splenda) optional

Whisk together all ingredients and refrigerate until time to serve.  May store in an airtight container in the refrigerator for 3-4 days.  

Friday, May 17, 2013

Spaghetti Squash with Tomato and Parmesan

If you've never tried spaghetti squash, you are missing out on a great weeknight staple! It's called spaghetti squash because when the cooked insides are pulled from the squash they look like spaghetti noodles!  This is a great way to get kids to try a new veggie!

  • 3-pound spaghetti squash, halved lengthwise, the seeds discarded
  • 2 tablespoons olive oil
  • 1/4 cup shredded fresh basil leaves plus additional for garnish
  • 1/4 teaspoon The Delicious Dietitian Italian Spice Blend
  • 3 tablespoons freshly grated Parmesan
  • 1 cup thinly sliced cherry tomatoes

In a glass baking dish arrange the squash half, cut side down, pour 1/4 cup water around it, and cover the dish tightly with microwave-safe plastic wrap. Microwave the squash for 12 minutes, or until it is soft when pressed, and let it stand, covered, for 3 minutes. In a large bowl whisk together the oil, 1/4 cup of the basil, the Italian Spice Blend, and 2 tablespoons of the Parmesan, stir in the tomatoes.  While the squash is still warm scrape it with a fork to form strands, add the strands to the tomato mixture, and toss the mixture until it is combined.  Sprinkle the remaining 1 tablespoon Parmesan over it, and garnish it with the additional basil.

Wednesday, May 8, 2013

Southwest Black Bean Salad

This black bean salad makes a great weekday lunch served in a whole wheat wrap, or a crowd pleasing (and healthy!) appetizer.  

Black Bean Salad

2    cup    cooked black beans
1    cup    tomatoes, diced
1    cup cooked fresh or frozen corn
1   Avocado, diced 
1/2    cup    green onion, chopped
4    oz    2% mozzarella
2    tbsp    olive oil
1    tbsp    Red Muscadine Wine Vinegar
1    Tbsp Southwest Spice Blend
1    tbsp    garlic, minced


Mix all ingredients together and serve in whole wheat tortilla or as a dip

Wednesday, May 1, 2013

TDD Southern Chicken Salad

TDD Southern Chicken Salad

2 cups chopped, cooked chicken
¼ cup diced celery
¼ cup dried cranberries 
¼ cup of plain, fat free Greek Yogurt 
2  TBSP Olive Oil Mayo 
¼ tsp Southern All Purpose Spice Blend

Mix all ingredients in a large bowl.
Chill for at least 30 minutes to let all  flavors combine.
Can be served in a wrap, sandwich, on a salad or with crackers.

Friday, April 12, 2013

Creole Oven Roasted Veggies

This is an easy and delicious recipe to increase your vegetable intake.  These roasted veggies pair perfectly with grilled chicken! 

Creole Oven Roasted Vegetables

1 zucchini
1 yellow squash
1 sweet onion
1 red bell pepper
1 green bell pepper
1 package sliced mushrooms
3 Tbsp olive oil
2 Tbsp The Delicious Dietitian Creole Spice blend

Preheat oven to 450°.  Cut all vegetables into bite size pieces.  Toss vegetables in a large bowl with olive oil and Creole spice.  Place vegetables into a large casserole dish and bake for 45 minutes, stirring occasionally.  

Thursday, April 4, 2013

Keen-what? Toasted Quinoa with PineNuts

While most of us in the South are more familiar with grits than this South American superfood, quinoa (pronounced keen-wah) is a whole grain worth trying.  This quinoa recipe is a great addition to a weeknight meal, or try it as a lunchtime salad.  
While quinoa is usually considered to be a whole grain, it is actually a seed that can be prepared like whole grains such as rice or barley.  Quinoa has the highest protein content of any whole grain, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain and is almost always organic.
So, if you've never tried quinoa, give it a shot!  

Quinoa with Garlic and Pine Nuts
1 cup quinoa, rinsed well
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1/3 cup chopped fresh parsley
1/4 cup dried cranberries
1 tablespoon fresh lemon juice
2 tsp The Delicious Dietitian Southern All Purpose Spice Blend

Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use no sodium added chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, dried cranberries, spice blend and lemon juice.  Toss and serve!

Wednesday, March 27, 2013

Spiced Up Spring Veggies

We all get in a veggie rut from time to time, but new recipes for old favorites can breathe new life into dinner time.  Spring is a great time to expand your horizons for vegetables. Check out local farm stands and farmer's markets for fresh from the garden picks.  

Sweet and Spicy Carrots
2 tbsp canola oil
1 tbsp. Splenda brown sugar
1/2 tbsp Thai Spice Blend

In a large skillet, bring carrots, brown sugar, oil, Thai Spice Blend and 1/2 cup of water to a boil. Reduce heat; simmer, covered for 6 minutes. Cook uncovered, tossing frequently until tender for 3-4 minutes and serve.

Parmesan Roasted Asparagus
1  lbs asparagus, trimmed
1  tbsp olive oil
1/2  tbsp Italian  Mediterranean Spice Blend
1/4  cup parmesan, grated

Preheat oven to 450. On a baking sheet, toss asparagus with oil and Italian Mediterranean Spice Blend. Spread in an even layer. Sprinkle with cheese and roast for 10-12 minutes until tender and cheese is melted. Serve immediately.

“New Southern” Green Beans 
1 lb green beans
2 tsp olive oil
1/4 cup chopped green onions
1/2 Tbsp Southern All-Purpose Spice Blend
1 Tbsp Apple Wine Vinegar

Trim beans of ends and strings.  Cook uncovered for 8-10 minutes in boiling water.  Drain beans and set aside.  Heat olive oil in a sauce pan and add green onions, saute for 30 seconds.  Add vinegar, Southern All-Purpose Spice and green beans, stir until mixed well.  Serve warm.  

Friday, March 15, 2013

Sautéed Citrus Tilapia

Sautéed Citrus Tilapia 

  • Cooking spray
  • (6-ounce) tilapia fillets 
  • 1 TBSP The Delicious Dietitian Seafood Blend
  • 1/2 cup white wine* 
  • 2 tablespoons finely chopped shallots
  • 2 tablespoons fresh lemon juice 
  • 2 tablespoons fresh orange juice 
  • 4 teaspoons extravirgin olive oil 
  • 1 TBSP White Muscadine Vinegar
  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with Seafood Blend. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; keep warm. Repeat procedure with remaining fillets.
  • Add white wine to pan; cook 30 seconds or until liquid almost evaporates. Combine shallots and remaining ingredients, stirring well with a whisk; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add shallot mixture to pan; sauté 1 minute or until thoroughly heated, stirring frequently. Place 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.  Serve with brown rice and a fresh veggie.  
  • *may substitute no sodium added chicken broth for white wine.   

Thursday, March 7, 2013

Baked Chicken Spaghetti

Chicken Spaghetti

2-3 boneless, skinless chicken breasts
2 cups chicken broth reserved from pot, OR 1 cup Low Sodium Chicken broth + 1 cup water
3 cups whole wheat noodles, broken into 4 inch pieces
1/2 cup diced green pepper
1/2 cup diced red pepper
1/2 cup diced onion
1/2 cup sliced mushrooms
1 can Low Fat, Reduced Sodium cream of mushroom soup
6 ounces fat free plain Greek yogurt
2 cups grated 2% cheddar cheese
2 1/2 tsp The Delicious Dietitian Creole Spice Blend
1/2 cup additional grated 2% cheddar cheese

Place washed and trimmed chicken breasts in a large pot in cold water.  Bring to a boil and cook until chicken is no longer pink.  Reserve 2 cups of broth.  Reserve 2 cups broth.  Cook noodles in remaining chicken broth per package directions, leaving out salt and fat.  When cooked, drain well.  While noodles cook, saute peppers, mushrooms, and onions.  
Shred chicken breasts.  Add chicken, peppers, mushrooms and onions, and remaining ingredients (leaving out 1/2 cup cheese) to noodles and mix well.  Transfer to a casserole dish and sprinkle with remaining cheese.  Bake at 350° for 45 minutes.  

* This meal also freezes well--cover well with aluminum foil and freeze up to 6 months.  To serve, thaw in refrigerator and bake at 350° for 45 minutes.  

Thursday, February 28, 2013

Mini Breakfast Quiche

For years we have been told that breakfast is the most important meal of the day, but for many people, it seems to be the hardest meal to get in each day.   It's an afterthought, something to be crammed in between getting ready for the day and rushing out the door.  But the right breakfast can really set the tone for the day.  Eating soon after waking revs the metabolism and boosts energy. A breakfast high in carbohydrates, like a bowl of cereal, can leave you feeling hungry midmorning, but balancing carbs with protein helps to keep you full until it's time to eat again. 

These mini breakfast quiches are a great source of protein, just add a piece of fruit or a glass of skim milk for an energy boosting carbohydrate.  These quiches will stay good in the refrigerator for about a week, or freeze for several months.  Just pop in the microwave to heat.  

Mini Breakfast Quiche

1 container  (16 oz.) low fat Cottage Cheese or part skim Ricotta cheese
1 pkg.  (10 oz.) frozen chopped spinach, thawed, well drained
1/2 cup diced onion
1/2 cup sliced mushrooms
1 cup  shredded part-skim mozzarella cheese
4 eggs, beaten or 1 cup egg substitute
1/3 cup  freshly grated Parmesan cheese
1 tsp.  The Delicious Dietitian Italian Spice Blend
Non-fat cooking spray

Heat oven to 350ºF.  Spray muffin tin with cooking spray.  
Spray non-stick skillet with cooking spray, add onions and mushrooms and saute until onions are translucent and mushrooms are soft.  
Mix all ingredients until blended.
Spoon mixture evenly into muffin tin.  
Bake 20 min. or until centers are set and edges are slightly browned.  Serving size, 1 quiche.  

Wednesday, February 20, 2013

Meatloaf Minis

Nothing says home cooking like meatloaf.  As All-American as apple pie, there are as many meatloaf recipes as there are home cooks.  Meatloaf is easy to prepare and relatively inexpensive.  The twist to this recipe is to make the meatloaf in a muffin tin.  The minis guarantee portion control, and leftovers can be frozen in a zip top plastic bag and reheated for single serving lunches or dinners.  Serve the meatloaf minis with roasted potatoes or mashed cauliflower and your favorite steamed green veggie.  

Meatloaf Minis 

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup ketchup, divided
1 1/2 pounds ground beef, extra lean (raw)
1 cup finely crushed low sodium saltine crackers (about 20)
2 tablespoons prepared mustard
2 tablespoons The Delicious Dietitian Italian Spice Blend
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs
Cooking spray

Preheat oven to 350°.
Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.
Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.
Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.  Serving size 2 minis.  

Wednesday, February 13, 2013

The Delicious Dietitian Southern Ranch Dressing

Oil and vinegar is usually the salad dressing recommended by dietitians, but sometimes a craving for, cool, creamy ranch overtakes even the best intentions.  For those times, this low fat ranch dressing is sure to please!  Much better than the store-bought stuff, fresh herbs and The Delicious Dietitian Southern All Purpose Spice blend add fantastic flavor, and the Greek yogurt adds just the right touch of creaminess.  Serve over your favorite salad or as a dip for fresh veggies.

The Delicious Dietitian Southern Ranch Dressing

¾ cup olive oil mayonnaise
¾ cup plain fat free Greek yogurt
1 tbsp. lemon juice
1 cup skim buttermilk 
1 small bunch chives
Small handful parsley
1 clove garlic, chopped
1 tsp The Delicious Dietitian Southern All Purpose Spice Blend
Freshly ground black pepper
Combine all of the ingredients in a blender or food processor starting with ¼ cup of the buttermilk and blend for 10 seconds.  Check the consistency and taste and blend in additional buttermilk as desired.  Taste and adjust seasonings as necessary.  Store in an airtight container (we like a Mason jar) in the refrigerator.  

Wednesday, February 6, 2013

Homemade Spaghetti Sauce

Jarred spaghetti sauce can help busy moms get dinner on the table in a hurry, but that convenience comes at a price- namely super high levels of sodium and added ingredients.  Depending on the brand, jarred pasta sauce can range from 300-1,000+ mg sodium per serving.  
Make your own instead, and cut the sodium to almost nothing!  Make a large batch and freeze in zip-top plastic bags for the convenience of the jar-without the sodium and added ingredients.  

Homemade Spaghetti Sauce

2 cans whole peeled No Sodium Added Tomatoes, rinsed, drained and chopped
2 tablespoons extra-virgin olive oil
1 red onion, finely chopped
3 garlic cloves, thinly sliced
2 Tbsp The Delicious Dietitian Italian Spice Blend 
Pinch chili flakes

Heat a large saute pan over medium high heat. Add the olive oil. When the oil is hot, add the onions and garlic and saute for 2 minutes. Add the Italian Spice blend and chili flakes and saute until the garlic begins to turn golden brown. Add the tomatoes and stir well. Lower the heat and cook slowly until the liquid is reduced, about 15 minutes.  Store in refrigerator 3-4 days, or freeze up to 6 months.  

Wednesday, January 30, 2013

Italian Broccoli and Cheese Pasta

This yummy pasta dish is a twist on two tried and true family favorites: mac and cheese AND broccoli with cheese sauce...for a fraction of the calories!  The roasted garlic adds a creamy texture and fabulous flavor.  Roasted garlic is less pungent than raw garlic, if you've never tried it, give it a shot.  

Hands on time for this meal is only about 15-20 minutes, just be sure to plan ahead to roast the garlic. 

Italian Broccoli and Cheese Pasta

8 oz. whole wheat penne pasta, cooked
1½ tbsp. olive oil
2 heads roasted garlic*
1½ tbsp. flour
1 cup no sodium added chicken broth 
3/4 cup shredded 2% white cheddar cheese
1 head of broccoli, cut into florets and steamed until crisp-tender
1 boneless, skinless chicken breast, grilled and cut into bite size pieces
1 Tbsp The Delicious Dietitian Italian Spice Blend


Add olive oil to a large saucepan set over medium heat.  Whisk in the roasted garlic paste and cook  30-60 seconds.  Whisk the flour into the saucepan and cook, stirring constantly, until the mixture begins to turn golden brown, 1-2 minutes.  Stir the broth into the pan.  Bring to a simmer and cook, stirring frequently, until slightly thickened, about 2 minutes.  Whisk in the cheddar and stir until melted.  Add Italian Spice Blend, and stir until mixed into sauce.  
Mix in the broccoli florets and chicken pieces, and cook just until heated through.  Mix in the cooked pasta until evenly coated with the sauce. Serve warm.

*To make roasted garlic paste, peel the outer papery skins off two heads of garlic, leaving the heads intact.  Slice about a quarter off the top of each head so that all of the cloves are partly exposed.  Wrap the garlic in foil and bake at 350˚ F for one hour.  Remove from the oven and let cool.  Once cool enough to touch, squeeze the garlic cloves out of the peels and smash with a fork to make roasted garlic paste. 

Thursday, January 24, 2013

Crock Pot Southwest Cilantro Lime Chicken

Crock Pot Cilantro Lime Chicken Fajitas

In the midst of our busy schedules, who doesn't love a crock pot meal? However, somewhere down the line, slow cooker meals became associated with heavy, high calorie cream soups, tough red meats, and heavy starches.   This quick, delicious meal provides the ease of the slow cooker with low calorie ingredients for a fantastic weeknight meal that will make everyone happy.  

1 1/2 pounds chicken breasts
4 Tbsp lime juice (2 limes)
1 Tbsp The Delicious Dietitian Red Muscadine Vinegar
1 bunch fresh cilantro, chopped
2 cups frozen corn 
2 minced garlic cloves 
1/2 red onion, chopped
1 can black beans, drained and rinsed well 
1 Tbsp The Delicious Dietitian Southwest Blend  

Place all ingredients in a 6-8 quart slow cooker and cook on low for 8 hours (or high for 4 hours).  


Place all ingredients in a resealable gallon-sized freezer bag. Mix together and zip bag closed.  Freeze for up to 6 months.  

When ready to eat, remove from freezer and thaw in fridge for 24 hours. Cook on LOW for 8 hours (or HIGH for 4 hours). 

Serve as fajitas with tortillas and toppings (light sour cream or plain Greek yogurt, guacamole, salsa, and cheese, or serve as a salad over a bed of mixed greens with toppings.  

Wednesday, January 16, 2013

Spiced Berry Blast Smoothie

A smoothie can make a great breakfast on the run, but you have to be aware of additives and extra sugar that can add hundreds of calories to an innocent smoothie.  Unlike some smoothies that pack in 600 calories or more, this delicious smoothie offers 2 full servings of heart healthy berries, plus a serving of dairy and protein to help keep you full and energized, all for less than 200 calories.  The Thai spice adds an element of the exotic to your morning smoothie.  

  • 1/2 cup frozen strawberries
  • 1/2 cup frozen raspberries
  • 1 cups milk or almond milk
  • 2 tbs vanilla Greek yogurt
  • 1 tsp ground flaxseed
  • 1 tsp The Delicious Dietitian Thai Spice Blend
Add all ingredients to a blender and blend until smooth.  Enjoy!  

Wednesday, January 9, 2013

Roasted Vegetable and Chicken Soup

  • Roasted Vegetable and Chicken Soup

  • The ultimate in comfort foods: chicken soup.  Everyone has a favorite recipe (their mom's!) but there are a million variations on this culinary classic.  This hearty version has winter vegetables and whole wheat pasta to make it a filling meal, perfect for dinner on a chilly evening.    
  • 1 cup (1-inch) cubed carrot
  • 1 cup (1-inch) cubed onion
  • 1 cup coarsely chopped mushrooms 
  • 1 cup (1-inch) pieces celery 
  • 1 cup (1-inch) pieces red bell pepper
  • 2 tablespoons extravirgin olive oil
  • 1 cup water
  • 2 tablespoons The Delicious Dietitian Italian Spice Blend
  • (14-ounce) cans fat-free, no-sodium chicken broth 
  • garlic cloves, minced
  • 1 pound skinless, boneless chicken breast, cut into 1/2-inch pieces 
  • 2 cups uncooked whole wheat rotini pasta 
  1. Preheat oven to 375°.
  2. Combine first 5 ingredients in a large bowl; drizzle with oil, and toss well to coat. Arrange vegetable mixture in a single layer on a baking sheet lined with foil. Bake at 375° for 50 minutes or until browned, stirring occasionally.
  3. Combine water and next 5 ingredients (through chicken) in a large Dutch oven; bring to a boil. Reduce heat, and simmer 30 minutes. Add roasted vegetables; simmer 30 minutes. Bring soup to a boil. Add pasta; simmer 10 minutes, stirring occasionally.