Over the last few weeks I've found myself gaining a lot of weight and losing a lot of time so this week I decided to ask some of the Nation's foremost experts in diet and nutrition for some quick and healthy recipes. Here's what they offered.
(I'm starting to get hungry already...)
1)
RECIPE: Best Breaded Chicken
½ cup oats
¼ cup ground flax
seed or wheat germ
Herbs and spices as
desired (I typically add one teaspoon of oregano, or 1/2 teaspoon
each of sage and thyme)
2 egg whites
1 lb. poultry
(approximately 4 skinless cutlets)
1 tablespoon olive
oil
Place oats in a food processor and process until they have the consistency of flour; place in a
shallow bowl, mix in ground flax and herbs, and set aside. Place egg white and a drop of water into a large bowl; stir. Dip
chicken into egg whites, and then flour mixture. Heat the oil in large skillet
over medium-high heat. When hot, add "breaded" chicken and cook for
about 10 minutes on each side, until no longer pink. Remove from pan, blot
excess oil with a paper towel, and serve.
(a recipe originally from Ms. Gans' mother - tweaked by Ms. Gans)
Keri Gans, MS, RDN, CDN
To Learn more about Ms. Gans - Please check out her site
2)
RECIPE:DInner in a Packet
1.
On a piece of parchment paper, place any favorite cooked grain to the
left of center. This can be brown rice, quinoa, wheat berries, whole
grain spaghetti or whatever is in your refrigerator.
2. Top the grain with about 4-ounces of uncooked chicken, fish or shrimp and a favorite vegetable.
3. Season to taste. Add a sauce such as pesto, marinara, salsa or any other if desired.
4. Fold the right side of the parchment paper over the food and seal by wrapping on all three sides.
5.
Place the sealed parchment paper packet onto a baking sheet and bake at
400F until the meats and vegetables are cooked. Shrimp and thin pieces
of chicken or fish may take as little as 15 - 20 minutes. Thicker pieces
of meats may take up to 35 minutes. Be sure to cut the vegetables the
appropriate size for the length of time they will be in the oven.
6. When done, unwrap carefully to avoid being burned by the steam.
7. Enjoy!
Jill Weisenberger, M.S., R.D., C.D.E.
Author - Diabetes Weight Loss—Week by Week
Newport News, VA
3)
RECIPE:Yogurt parfait
1 5 oz container Vanilla Greek yogurt,
1/2 cup mixed blueberries, 1/4 cup granola,
topped with 2 tablespoons crushed walnuts.
Dr. Lisa R. Young, PhD, RD
Dr. Young is an Adjunct Professor in the Department of Nutrition, Food Studies, and Public Health at New York University (NYU). She is the author of The Portion Teller Plan
To learn more about Dr. Young - Please visit her site.
4)
RECIPE: Bananas Foster with Cinnamon Streusel ToppingIngredients
1/4 cup walnuts
2 tablespoons ground flax meal
3 teaspoons brown sugar, divided
1/2 teaspoon cinnamon, divided
2 teaspoons virgin coconut oil
2 bananas, peeled and sliced in to 1/4 inch rounds
1 cup plain Greek yogurt
Instructions
1.For Streusel: Combine walnuts, flax meal, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon in food processor. Pulse ingredients together until walnuts are very finely chopped. Set aside. {Note: You can make a large batch of this ahead of time and store it in the fridge.}
2.For Bananas: Heat coconut oil in sauté pan then add sliced bananas and cook on medium heat for approximately 1 minute. Sprinkle bananas with remaining cinnamon and brown sugar, then reduce heat to low and cook for approximately one more minute, or until bananas are nice and caramelized.
3. For each serving, place 1/2 cup Greek yogurt in a cup or bowl, then top with bananas and cinnamon streusel mixture.
4.Enjoy!
Ingredients
- 1/4 cup walnuts
- 2 tablespoons ground flax meal
- 3 teaspoons brown sugar, divided
- 1/2 teaspoon cinnamon, divided
- 2 teaspoons virgin coconut oil
- 2 bananas, peeled and sliced in to 1/4 inch rounds
- 1 cup plain Greek yogurt
Instructions
- For Streusel: Combine walnuts, flax meal, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon in food processor. Pulse ingredients together until walnuts are very finely chopped. Set aside. {Note: You can make a large batch of this ahead of time and store it in the fridge.}
- For Bananas: Heat coconut oil in sauté pan then add sliced bananas and cook on medium heat for approximately 1 minute. Sprinkle bananas with remaining cinnamon and brown sugar, then reduce heat to low and cook for approximately one more minute, or until bananas are nice and caramelized.
- For each serving, place 1/2 cup Greek yogurt in a cup or bowl, then top with bananas and cinnamon streusel mixture.
- Enjoy!
Ingredients
- 1/4 cup walnuts
- 2 tablespoons ground flax meal
- 3 teaspoons brown sugar, divided
- 1/2 teaspoon cinnamon, divided
- 2 teaspoons virgin coconut oil
- 2 bananas, peeled and sliced in to 1/4 inch rounds
- 1 cup plain Greek yogurt
Instructions
- For Streusel: Combine walnuts, flax meal, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon in food processor. Pulse ingredients together until walnuts are very finely chopped. Set aside. {Note: You can make a large batch of this ahead of time and store it in the fridge.}
- For Bananas: Heat coconut oil in sauté pan then add sliced bananas and cook on medium heat for approximately 1 minute. Sprinkle bananas with remaining cinnamon and brown sugar, then reduce heat to low and cook for approximately one more minute, or until bananas are nice and caramelized.
- For each serving, place 1/2 cup Greek yogurt in a cup or bowl, then top with bananas and cinnamon streusel mixture.
- Enjoy!
EA Stewart - the "Spicy R.D."
Registered Dietitian
To find out more about Ms. Stewart - Please visit her site
5)
RECIPE: Pan-Seared Tilapia with Lemon Chives and Capers
Juice of 2 lemons (about 1/3 cup) (NuVal score: 99)
1 Tablespoon fresh chives, snipped (NuVal score: 96)
1 teaspoon rinsed and drained capers (NuVal score: 7)
3 Tablespoons extra-virgin olive oil (NuVal score: 11)
1 1/2 pounds fresh tilapia fillets (NuVal score: 82)
Salt (NuVal score: 1)
Freshly ground black pepper to taste
1/4 cup Arrowhead Mills Organic Pastry Flour (I used Bob’s Red Mill Whole Wheat Flour – NuVal score: 91)
Directions:
1. In a small bowl, stir together the lemon juice, chives, capers, dash of salt and 2 Tablespoons of the oil. Set aside.
2. Rinse the fish and pat dry. Season with the salt (use no more than 1/8 teaspoon) and pepper. Place the flour on a flat plate and dredge the fish, coating both sides.
3. Heat the remaining 1 Tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook, turning once, for 7 – 8 minutes, or until tender and browned on both sides.
4. To serve, place a fillet on each of four plates and drizzle with the lemon mixture.
Drs David and Catherine Katz
David L Katz MD, MPH, FACPM, FACP & Author
Catherine Katz, mother of five children and a Ph. D. in neuroscience.
6)Catherine Katz, mother of five children and a Ph. D. in neuroscience.
To learn more about Dr. David Katz - Please check out his site
To learn more about Dr. Catherine Katz - Please check out her site
RECIPE: Quinoa & Black Bean Salad
“This is one of my favorite dishes to take to work because it is a complete all in-one satisfying meal. Every time I make it, it turns out a bit differently, depending on the vegetables and seasonings that I choose.” Says Ms. Evers.
Ingredients:
- 1 cup cooked quinoa, chilled
- 1/2 cup black beans, drained and rinsed
- 1/2 – 1 cup fresh seasonal vegetables (e.g. chopped tomatoes, peppers,
broccoli or cauliflower florets, squash, onions, garlic, etc.)
- 2 tbsp fresh parsley, chopped
- 1/4 avocado, cut into chunks
- Juice of 1/2 fresh lemon
- 1 tsp. olive oil
- Seasonings as desired (e.g. basil, oregano, dash of cayenne or hot sauce, etc.)
Directions: Mix all ingredients. Toss or cover and shake to mix. Chill for at least
one hour to blend flavors.
Makes 1 serving – Nutritional Information Per Serving: 480 calories; 15 g fat;
18 g protein; 71 g carbohydrate; 233 mg sodium; 17 g fiber; Calcium 9% DV;
Vitamin A 35% DV; Vitamin C 131% DV; Iron 32% DV
Connie Evers, MS, RD, LD
Author, How to Teach Nutrition to Kids
Author, How to Teach Nutrition to Kids
To learn more about Ms. Evers - Please check out her site
7)
RECIPE: Quick Crockpot Turkey or Chicken:
1 split turkey breast or 2 whole chicken breasts (you could also use chicken thighs)
1 jar of good quality barbecue sauce
Add sufficient water to cover poultry completely
Turn on low on slow cooker. When you arrive home remove carefully from pot and cut off meat.
Vegetables:
yellow squash, zucchini, cherry/grape tomatoes - approximately 2 -3
cups chopped/sliced. Saute in olive oil and garlic until done but
still crispy. Add in cooked meat. Serve atop whole wheat cous cous or
whole wheat/whole grain noodles (cook as directed)
(If you pre-cut the vegetables and store in bags or plastic containers or get pre-cut from the salad bar it’s even faster!)
Leah McGrath – RD
Ingles Markets
Ingles Markets
To Learn more about Ms. McGrath - Please check out her blog
So what do you think? Do you have any recipes of your own? Please try a recipe or two and let me know how they turned out in the comments below.
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