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.

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.

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

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.

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.  

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.  

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.