Corn and Butternut Squash Chowder

2 tablespoons Canola oil

1 1/2 pounds butternut squash, peeled, seeded, and cut into 1-inch chunks (about 5 cups)

1 medium onion, chopped

1 box (10 ounces) frozen corn, thawed

1 1/2 teaspoons The Delicious Dietitian Thai spice blend 

Ground pepper

2 cans (14.5 ounces each) no sodium added vegetable broth

1/2 cup half and half cream

In a large heavy pot, heat oil over medium-high; add squash and onion. Cook until onion is soft, about 6 minutes. Add corn and spice blend; cook about 2 minutes. Season with pepper. Add broth and simmer until squash is tender, about 25 minutes. In a blender, blend half the soup until smooth. Return to pot and stir in cream; heat through over medium-low (do not boil).

Serve with a green salad and whole wheat crusty bread. 

Shrimp Piccata Pasta

Shrimp Piccata Pasta 

6 ounces whole wheat uncooked spaghetti
2 shallots, chopped
1 Tbsp. Olive Oil
1 pound uncooked medium shrimp, peeled and deveined
3 ounces capers, drained
3 tablespoons lemon juice
½ teaspoon The Delicious Dietitian Seafood Spice Blend

Cook spaghetti according to package directions, omitting salt and oil. Meanwhile, in a large nonstick skillet, sauté shallots in oil until tender. Add the shrimp, capers, lemon juice, and Seafood spice blend. Cook and stir for 6-8 minutes or until shrimp is cooked thoroughly. Drain spaghetti and toss with shrimp mixture. 

**Can substitute 2 boneless, skinless chicken breasts, cubed, substitute ½ teaspoon Southern Spice Blend for Seafood Blend

Southern Parmesan Chicken Bake

Parmesan Chicken Bake

6 boneless, skinless chicken breasts
½ cup olive oil mayonnaise
½ cup plain Greek Yogurt
½ cup fresh Parmesan cheese
1 ½ tsp. Southern spice blend
½ tsp. pepper
1 tsp. garlic powder

Preheat oven to 375 degrees. Spray 9 x 13 glass pan with olive oil cooking spray. Lay the chicken inside the pan. 

Mix together the olive oil mayonnaise, Greek yogurt, Parmesan cheese, southern spice blend, pepper, and garlic powder.  Spread mixture evenly over each piece of chicken. 

Bake for 45 minutes. Great for leftovers!

Happy Independence Day!

Berry and Watermelon Spinach Salad

Dressing:
3 tablespoon olive oil
2 tablespoons fresh squeezed lime juice
1 teaspoon The Delicious Dietitian Thai Spice Blend

Whisk the lime juice into the olive oil until emulsified. Add the Thai Spice Blend and whisk until combined. 

Salad:
4 cups fresh baby spinach
1 cup fresh mint leaves, rough chopped plus extra for garnish
2 cups watermelon, deseeded and cut into 3/4″ chunks
1 cup blueberries
1/2 cup strawberries, sliced

Toss the spinach and mint together in a large serving bowl. A few minutes before serving, fold in the fruit and gently drizzle with the prepared dressing. Add a little bit of dressing at a time, and stop when you think you have enough–this salad is great with just a hint of dressing.

Garnish with a sprig or two of mint and serve.

Simply Southern Grilled Veggies

If you don’t like cooking vegetables or fish on the grill because you lose pieces through the grill grates, try a grill basket!  A grill basket makes cooking vegetables or fish on the grill a breeze!  You can flip all of the vegetable at one time, and tender fish stays in one piece.  Choose vegetables that you enjoy, and veggies that are in season.  Squash, zucchini, cherry tomatoes, carrots, asparagus, and broccoli cook wonderfully on the grill.  Fruit can also be grilled: pineapple, peaches and plums hold up well and develop a sweet and smoky flavor. Experiment to find your favorites.  Grilled vegetables are super tasty and full of flavor!  

8 (4-inch) portobello mushroom caps 

4 medium red bell peppers, quartered 

2 medium Vidalia or other sweet onions, each cut into 4 slices 

2 teaspoons Olive Oil

1 teaspoon The Delicious Dietitian Southern All Purpose Spice Blend

Prepare grill to medium-high heat.

Arrange mushrooms, gill sides up; bell pepper quarters; and onion slices on a baking sheet. Coat vegetables with olive oil. Sprinkle evenly with spice blend.  Place vegetable in a grill basket or place vegetables on grill rack; grill 5 minutes on each side or until tender.

Italian Asparagus and Tomatoes

Nothing says "spring is here" better than the tender green asparagus that are just coming in to season!  This delicious side dish pairs perfectly with chicken or fish, and looks special enough to serve to company.  

1 pound asparagus, trimmed 

2 teaspoons extra-virgin olive oil 

1 1/2 cups halved grape tomatoes

1/2 teaspoon minced fresh garlic

2 tablespoons balsamic vinegar

1 teaspoon The Delicious Dietitian Italian Spice Blend 

3 tablespoons crumbled goat cheese

1/2 teaspoon black pepper

Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain.

Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in Italian Spice Blend. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper.

Lightened Up Shepherd's Pie

Shepherd's Pie might be the ultimate easy comfort food, and if it's made the right way, you can have that hearty, filling meal without the guilt.  Blending the potatoes with cauliflower, using lean ground beef, and increasing the vegetables in this classic casserole cut the calories, carbs, fat, and sodium, from more traditional recipes.  

1 pound lean ground beef (or ground turkey breast) 

2 teaspoons olive oil

2 medium onions, chopped 

3 medium carrots, diced 

1/2 pound white mushrooms, sliced

2 tablespoons all-purpose flour

1 cup no sodium added beef broth

1 tablespoon The Delicious Dietitian Southern All Purpose Spice Blend

1 cup frozen peas

1 1/2 pounds Yukon gold potatoes

1 small head cauliflower, cut into florets

2/3 cup 1 percent or skim milk

2 tablespoons heart healthy spread

In a large skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.

Heat the oil in the skillet over medium heat. Add the onions and carrots and cook, covered, about 8 minutes. Increase heat to medium-high.  Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes. Add the meat to the pan. Add the flour and cook, stirring, for 2 minutes. Stir in the broth, add the Southern All Purpose Spice Blend, and bring to a simmer scraping any brown bits from the bottom of the pan. Stir in the peas. Pour the mixture into an 11X9 casserole dish. 

Preheat the oven to 350 degrees F.  Wash potatoes and cut into 2-inch pieces. Put the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes. Mash the vegetables with a potato masher until smooth. Combine the milk, butter, and a pinch of pepper and stir into the potato mixture.

Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes.

Shrimp and Green Bean Salad

This delicious salad combines quick cooking shrimp with tasty green beans for a light, quick meal.  Use microwavable brown rice to cut your prep time even further!  

2 pounds peeled, medium-size raw shrimp (look for US wild caught)

Tomato Basil Vinaigrette, divided (recipe below)

1 1/2 pounds fresh green beans, trimmed (or 1 bag steam fresh green beans)

1 1/3 cups (5 1/2 oz.) shredded Parmesan cheese

3/4 cup chopped roasted almonds 

2 cups prepared brown rice

Combine shrimp and 3/4 cup Basil Vinaigrette in a large zip-top plastic bag; seal and chill 15 minutes, turning occasionally.  If using fresh green beans, cook in boiling water to cover 4 minutes or until crisp-tender; drain. Plunge into ice water to stop the cooking process; drain, pat dry, and place in a large bowl.  If you are using steam fresh beans, follow the package directions.  Remove shrimp from marinade, discarding marinade. Sauté shrimp on medium high heat for 2 minutes on each side or just until shrimp turn pink. Toss with green beans, Parmesan cheese, roasted almonds, and remaining 3/4 cup Basil Vinaigrette. Serve over brown rice.

Tomato Basil Vinaigrette 

1/2 cup chopped fresh basil

1/2 cup The Delicious Dietitian Tomato Wine vinegar

4 large shallots, minced

3 garlic cloves, minced

1 teaspoon brown sugar

1 teaspoon The Delicious Dietitian Seafood Spice Blend

1 cup olive oil

Whisk together basil, vinegar, shallots, garlic, brown sugar, and spice blend until well mixed. Gradually add olive oil, whisking constantly until blended.

Mushroom and Pepper Omelet

Omelets work wonderfully for breakfast, or make a fantastic dinner option if you are running short on time.  One of the best things about omelets is that you can use whatever you have on hand to change up the flavor.  This vegetable omelet uses peppers and mushrooms for flavor, but onions, spinach, broccoli, and squash all make wonderful veggie omelets.  

This recipe makes 4 servings in one pan, so you don't have to stand over the stove to make each individual omelet...perfect for feeding a family when time is running in short supply.  

1 1/2 teaspoon olive oil

Cooking spray

1/4 cup chopped green onions 

1/2 medium green bell pepper, thinly sliced

2 cups sliced mushrooms 

1/2 cup chopped plum tomato 

1/2 teaspoon The Delicious Dietitian Southern All Purpose Spice Blend

1/8 teaspoon black pepper

8 large eggs 

2 large egg whites 

1/2 cup shredded 2% cheddar cheese

Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm.

Place spice blend, eggs, and egg whites in a bowl; stir well with a whisk to combine.

Place 1 teaspoon oil in skillet over medium-high heat. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until the center is just set (about 7 minutes).

Spoon vegetable mixture evenly over 1/2 of omelet; top vegetable mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges.  Serve immediately.  Serves 4. 

Creole Chicken with Vegetables

This quick dish makes a fantastic weeknight meal for those nights when it seems like it might be easier to just order a pizza!  Between homework, after school activities, or a late day at the office, sometimes it can be tough to get dinner on the table.  But, using frozen veggies in this meal makes prep a breeze, and dinner can be on the table in about 15 minutes.  Serve with microwavable brown rice and add a green salad for a tasty dinner for about 300 calories.

Creole Chicken and Vegetables 

Cooking spray

1 pound chicken breast tenders

1 cup sliced red and green peppers and 1 cup sliced onion (or 2 cups sliced frozen pepper stir-fry, such as Bird's Eye brand, thawed)

1 cup cut okra, fresh or frozen

3/4 cup thinly sliced celery

3/4 teaspoon sugar

1 teaspoon The Delicious Dietitian Creole Spice Blend

1 (14.5-ounce) can no sodium added diced tomatoes, undrained 

1/4 cup chopped fresh parsley

1 tablespoon heart healthy spread

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Add peppers and onion and next 4 ingredients (through Creole spice blend), stirring to combine. Pour tomatoes over chicken mixture; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover; cook 3 minutes. Add parsley and butter, stirring until butter melts.

Enchilada Casserole

This easy take on enchiladas makes a fantastic weeknight meal.  You could substitute the ground beef for ground turkey breast, shredded chicken or shrimp.

1 pound ground sirloin

1 cup chopped onion

1 tablespoon olive oil

1 tablespoon minced garlic

1 1/2 tablespoons all-purpose flour

1 cup fat-free, lower-sodium beef broth

2 tablespoons The Delicious Dietitian Southwest Spice Blend

1 (8-ounce) can no-salt-added tomato sauce

4 (8-inch) whole-wheat flour tortillas

1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers

Chopped green onion

Preheat oven to 400°.  Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble.  

Heat olive oil in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, Southwest Spice Blend, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef and onions; reserve 1/2 cup tomato mixture.

Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts.  Top with green onion.  Cool slightly. Cut into 4 wedges.

Chocolate Fondue with Strawberries

1 container fresh strawberries 

1/2 cup unsweetened natural cocoa powder

1/4 cup Splenda or Stevia 

1/2 cup nonfat evaporated milk 

1 teaspoon vanilla extract 

2 ounces dark chocolate, finely chopped 

In a medium saucepan whisk together the cocoa powder and Splenda/Stevia. Gradually pour in the evaporated milk and whisk well to make a paste. Place the saucepan over a low heat and cook, stirring constantly, until simmering. Remove from the heat and whisk in the vanilla and chocolate and stir until the chocolate is melted. The mixture will thicken as it cools slightly. Transfer chocolate to a heat stable bowl(or fondue bowl), and keep warm. Dip strawberries in fondue and serve immediately. 

Italian Sloppy Joes

This grown up version of the Sloppy Joe is a quick weeknight dinner that everyone in the family will love.  Use lean ground beef or ground turkey and a whole wheat bun for a dose of low fat protein and whole grains.  Add a green salad and you have a great meal in about 20 minutes.  Perfect for those nights when you need something on the table fast!

Italian Sloppy Joes

3/4 cup chopped onion

1/2 cup chopped green bell pepper

3/4 pound ground round (or ground turkey)

2 cups no-salt-added tomato sauce

2 tablespoons tomato paste

1 tablespoon prepared mustard

1 teaspoon chili powder

2 teaspoons Worcestershire sauce

2 teaspoons The Delicious Dietitian Italian Spice Blend

1/2 teaspoon sugar

1/8 teaspoon black pepper

12 whole wheat rolls, split

Heat a large nonstick skillet over medium heat. Add first 3 ingredients; cook until beef is browned, stirring to crumble. Stir in tomato sauce and next 8 ingredients (tomato sauce through black pepper); reduce heat to medium-low. Cover and cook 15 minutes, stirring occasionally. Spoon 1/4 cup beef mixture over bottom half of each bun. Cover with top halves.

Chicken and White Bean Soup

Chicken and White Bean Soup

1 cup chopped onion

2 tablespoons tomato paste

1 tablespoon The Delicious Dietitian Italian Spice Blend 

1/4 teaspoon freshly ground black pepper

1 (15 ounce) can Cannellini beans or other low sodium white beans, rinsed and drained

1 (15 ounce) can no sodium added diced tomatoes

1 (14 ounce) can fat-free, no-sodium added chicken broth 

1 (7 ounce) bottle roasted red bell peppers, rinsed, drained, and cut into 1/2-inch pieces

1 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces 

3 garlic cloves, minced

1/2 teaspoon chopped fresh rosemary

1 (6 ounce) package fresh baby spinach

8 teaspoons grated fresh Parmesan cheese

Combine first 10 ingredients in an electric slow cooker. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 3 hours. Stir in rosemary and spinach; cover and cook on LOW for 10 minutes.

Ladle soup into bowls; top each serving with cheese.

Southwest Broiled Flank Steak with Tomatoes

Flank steak makes a fantastic weeknight meal.  It's a lean protein, it cooks quickly, and when prepared correctly, it's delicious!  Many people think of flank steak as dry or flavorless, but when cooked and sliced correctly, it is tender and juicy.  This southwest version is flavorful and on the table in a snap! 

Southwest Broiled Flank Steak with Tomatoes

    

3 Tbsp The Delicious Dietitian Southwest Spice Blend

1 (1-pound) flank steak, trimmed

Cooking spray

1 teaspoon olive oil

1 teaspoon bottled minced garlic

1 jalapeño pepper, seeded and minced (optional)

2 cups grape or cherry tomatoes, halved

1/4 cup chopped fresh cilantro

Preheat broiler.

Sprinkle 1 ½ Tbsp Southwest Spice Blend evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 10 minutes or until desired degree of doneness, turning once. Cut steak diagonally across grain into thin slices.

Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño to pan; cook 1 minute. Add remaining 1 ½ Tbsp Southwest Spice Blend and tomatoes to pan; cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir in cilantro. Serve tomato topping with steak.

Hearty Beef Stew

This beef stew is perfect for cold winter nights!  It can be cooked on the stove top by following the recipe, or you can brown the beef and sauté the onions and garlic, than add to a crockpot to cook all day.  If you opt for the crockpot, cook on high about 4 hours, or low about 8 hours.

1 tablespoon olive oil, divided

1 pound small mushrooms (any type)

Cooking spray

2 cups chopped onion

3 garlic cloves, minced

1/3 cup all-purpose flour (about 1 1/2 ounces)

2 pounds lean beef stew meat, cut into bite-sized pieces 

1 cup dry red wine (may substitute no sodium added beef broth)

1 tablespoon chopped fresh thyme

2 (14-ounce) cans no sodium added beef broth

1 bay leaf (optional)

2 cups (3/4-inch) cubed peeled white potato

1 1/2 cups (1-inch) slices carrot 

2 tsp The Delicious Dietitian Southern All Purpose Spice Blend

1/2 teaspoon freshly ground black pepper

Fresh thyme sprigs (optional)

Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushrooms.

Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture.

Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.

Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in Southern Spice Blend. Discard bay leaf. Garnish with thyme sprigs, if desired.