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.