Southwest Black Bean Salad

This black bean salad makes a great weekday lunch served in a whole wheat wrap, or a crowd pleasing (and healthy!) appetizer.  

Black Bean Salad

Ingredients

2    cup    cooked black beans

1    cup    tomatoes, diced

1    cup cooked fresh or frozen corn

1   Avocado, diced 

1/2    cup    green onion, chopped

4    oz    2% mozzarella

2    tbsp    olive oil

1    tbsp    Red Muscadine Wine Vinegar

1    Tbsp Southwest Spice Blend

1    tbsp    garlic, minced

Directions

Mix all ingredients together and serve in whole wheat tortilla or as a dip

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.

Creole Oven Roasted Veggies

This is an easy and delicious recipe to increase your vegetable intake.  These roasted veggies pair perfectly with grilled chicken! 

Creole Oven Roasted Vegetables

1 zucchini

1 yellow squash

1 sweet onion

1 red bell pepper

1 green bell pepper

1 package sliced mushrooms

3 Tbsp olive oil

2 Tbsp The Delicious Dietitian Creole Spice blend

Preheat oven to 450°.  Cut all vegetables into bite size pieces.  Toss vegetables in a large bowl with olive oil and Creole spice.  Place vegetables into a large casserole dish and bake for 45 minutes, stirring occasionally.  

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.  

Sautéed Citrus Tilapia

Sautéed Citrus Tilapia 

• Cooking spray
• 4 (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.   

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.