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!

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.

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.

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. 

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.

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.

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.

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!

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.  

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

Directions:

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.