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.

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.

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.

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.

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