Recipe Recommendations

On Saturday, I officially became a “dietitian.”  Hopefully in a few months and with a lot of studying, I will finally be a Registered Dietitian.  While I can’t wait for that day, I am relieved to no longer be an intern.  Working for free is not ideal, although I have learned a LOT!

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So over this whole blog hiatus, I haven’t had time to be creative, but I have cooked a lot.  Most of the recipes I have hardly changed, so in efforts to not lose them in a sea of pinterest boards, I have linked them here for you all to enjoy too.  New Applebutterhamony recipes are on the way, I promise!

Crispy Kale & Mushroom Fried Rice

Balsamic Roast Beef

Tangy Thai Chicken Sandwich

Creamy Avocado & White Bean Wrap

Spiced Lentil Tacos  –> really excited about these!

Spaghetti in Garlic Gravy with Fresh Herbs

Stuffed Shells –> Believe it or not, this was my first time making stuffed shells.  I never knew how ridiculously easy it was!  One thing I have to say here, sub full fat for part-skim ricotta, still a great flavor while saving yourself some fat.

Apple-Cheddar Chicken Tartines with Honey-Dijon Roasted Potatoes –> Made them both and loved them both!

Quinoa Stuffed Poblano Chiles

Sketch-Free Broccoli and Cheese Soup –> I’ve never seen Mr. Applebutter excited about a soup, and this one he was over the moon for.  Let’s be honest here, this soup has a lot of cheese.  It’s not a staple, it’s a treat.  A very delicious treat!

Honey-Lime Chicken Skewers –> So easy, so delicious.

Grilled Chicken and Vegetable Quesadillas

Philly Cheesesteak Pizza

Sweet Potato Quinoa Salad

I love quinoa salads because they are so easy and friendly for those who eat gluten free.  This one is probably best served at room temperature, so you also don’t have to worry about keeping it hot while the rest of your food cooks.  Feel free to alter the nuts or exchange the raisins for cranberries or whatever you happen to like best!

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Sweet Potato Quinoa Salad

Serves: 6

1 large sweet potato, peeled and cubed

1 tbsp. olive oil

1/4 tsp. salt

1/4 tsp. pepper

1/3 cup walnuts, chopped & toasted

1/3 cup golden raisins

1 cup quinoa, rinsed and cooked

1.5 cups low-sodium vegetable broth

1/4 cup fresh parsley, chopped

Dressing:

1/4 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. ground ginger
3 tbsp. apple cider vinegar
5 tbsp. extra virgin olive oil

Instructions:

  1. Preheat oven to 400 F.
  2. Place cubed and peeled sweet potato on a cookie sheet.  Drizzle with 1 tbsp. olive oil and season with salt and pepper.  Bake for 25 minutes, stirring occasionally.  Once cooked, remove from the oven, allow to cool and set aside.
  3. Using the same cookie sheet used to cook the sweet potato, place chopped walnuts into the oven for about 6 minutes until toasted.
  4. Cook quinoa according to package directions in vegetable broth.  Once cooked, cool and set aside.
  5. Mix all ingredients for the dressing and set aside.
  6. Combine sweet potato, toasted walnuts, golden raisins, fresh parsley, and quinoa in a medium sized bowl.  Coat with dressing and mix well.

Nutrition Facts (per side serving): 330 calories, 19g fat (2g saturated fat), 34g carbohydrate (5g fiber), 6g protein

English Muffin Tuna Burgers

These were quick and easy for a weeknight dinner.  I tend to shy away from any kind of “cake” or “patty” recipe because they never seem to form right, if at all.  This idea attracted me because I am a sucker for English muffins.  Just love them! I was happy to see that the tuna patty did in fact make a solid crispy burger, and it tasted good too.  Enjoy your omega 3’s! :)

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English Muffin Tuna Burgers

Serves: 4

2- 6 oz cans tuna fish in water, drained

1/2 cup panko breadcrumbs

1/4 cup finely chopped green onions

2 tbsp. fresh parsley, minced

1 tsp. Italian seasoning, dried

2 cloves garlic, finely minced

Pinch of salt & pepper

juice of 1/2 lemon

3 tbsp. + 4 tbsp. plain Greek yogurt, divided

1 egg

4 whole wheat English muffins, toasted

4 leaves romaine lettuce

8 tomato slices, 1/4″ thick

Instructions:

  1. Preheat oven to 400 F
  2. Combine tuna, panko, green onion, garlic, salt, pepper, lemon, 3 tbsp. Greek yogurt, and egg.  Mix well with you hands.
  3. Form into 4 equal patties (they will be wet- it’s ok).  Place on greased baking sheet and bake for 20 minutes.
  4. Meanwhile toast English muffins.  Once patties are done, place each on English muffin and top with 2 slices tomato, lettuce, and 1tbsp. Greek yogurt.  Serve with suggested side of homemade sweet potato fries and veggies of your choice.

Nutrition Facts (per serving): 276 calories, 3.7g fat (.9g saturated), 36g carbohydrate (5g fiber), 28g protein

Crock Pot Rice & Bean Burritos

I am happy to announce that my clinical rotations are officially over. With only a few projects and site rotations to go in the next four weeks, I feel like I finally have my life back! Graduation and taking the RD exam is just around the corner. I am slowly going to get back into my old Monday/Thursday posting schedule, and I’m so excited to start experimenting in the kitchen again. Let me tell you, it was a long couple of months of staple recipes and leftovers, and I. Am. Bored.

This one was so so easy and tasty. Rice and beans provide what we call a “complimentary protein source.” What this means is that together the two provide all of the amino acids required to make a complete vegetarian protein source, equivalent to a meat source. It’s also a crock pot recipe which is great for nights that you just need a break. Enjoy and thank you for still reading!

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Crock Pot Rice & Bean Burritos
Serves: 6 (2 tortillas each)

1 cup brown rice
1 14.5oz can no-salt added black beans
1 14.5oz can no-salt added pinto beans
1 14.5oz can no-salt added diced tomatoes
1 tbsp. extra virgin olive oil
1 tbsp. dried Italian seasoning
1/2 tbsp. onion powder
1 tbsp. chili powder
Water (see instructions)
1/2 red onion, diced
1 avocado, diced
6 oz plain non-fat Greek yogurt
6 oz salsa
12 6-inch flour tortillas

Instructions:

1) Rinse and drain pinto and black beans
2) Drain diced tomatoes with the remaining tomato juice draining into a 2 cup measuring cup. Fill measuring cup with water to reach the 2 cup line.
3) Place 1 tbsp. olive oil in bottom of crock pot, pour in rice and mix into oil. Next add beans, tomatoes, tomato juice/water mixture, and all seasonings. Heat on LOW 5-6 hours.
4) When crock pot is finished, divide bean mixture evenly between 10-12 tortillas. Add even amounts of diced red onion, avocado, Greek yogurt and salsa to each burrito. Roll up and enjoy!

Nutrition Facts (per serving): 470 calories, 11g fat (8g unsaturated), 75g carbohydrate (13g dietary fiber), 19g protein

Grape & Walnut Quinoa Salad

We have a winner! I loved the mixture of sweet, crunchy and slight heat in this salad. The prep is really easy too, so make this on Sunday and enjoy for lunches throughout the week. This recipe is a great way to get protein, fiber and healthy fats into your meal. So, enjoy!

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Grape & Walnut Quinoa Salad
Serves: 6

1.5 cups water
1 cup quinoa, well-rinsed (buy fair-trade!)
1/2 tsp. salt
2 cups red seedless grapes, halved
2 stalks celery, thinly sliced
1/3 cup un-salted walnuts, chopped
4 medium radishes, sliced
3 scallions, white & green parts, thinly sliced
1 jalapeño, seeded and minced

Ginger-Apple Vinaigrette
1/4 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. ground ginger
3 tbsp. apple cider vinegar
5 tbsp. extra virgin olive oil

Instructions:
1) Cook quinoa according to package directions.
2) Mix vinaigrette ingredients in a small bowl, whisk until blended.
2) Once quinoa is cooled, mix with above ingredients. Pour vinaigrette over top of salad and mix well. Serve or chill in refrigerator to serve later.

Nutrition Facts (per serving): 289 calories, 17g fat(2g saturated), 30g carbohydrate(3.5g fiber), 7g protein

Sun-Dried Tomato Turkey Meatballs

Almost one month since my last post, yikes! The dietetic internship has been very busy to say the least. I really miss the part of my life where I had free time to experiment with cooking. I’m going to work harder this month to show my face here, so to speak.  Due to working seven days last week, I had to relinquish control of grocery shopping to Mr. Applebutter.  All sorts of full fat cheeses and ice cream made their way into my house, but so did some organic veggies and free-range beef. I was proud!

Enjoy this easy spin on the classic spaghetti and meatballs.

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Sun-Dried Tomato Turkey Meatballs
Serves: 3 (3 meatballs per serving)

1/4 cup whole wheat low-sodium seasoned breadcrumbs
9 large drained, rinsed and chopped Sun-Dried Tomatoes (in oil)
2 tsp dried parsley
2 cloves garlic, minced
3 tbsp. reduced fat Parmesan cheese, grated
1/4 teaspoon salt
1 egg, beaten
1 tablespoon skim milk
3/4 pound 97% lean ground turkey

Instructions:

1) Preheat oven to 350˚F.

2) Combine breadcrumbs with tomatoes, parsley, garlic, Parmesan and salt in a large bowl. Mix with beaten egg and milk to incorporate. Add ground turkey to the mixture and combine by hand.

3) Form into 9 medium-sized balls and arrange on a large baking sheet. Bake for about 25 minutes, or until cooked through. Be sure to turn halfway through cook time.

4) Remove from heat and serve with your favorite sauce and whole wheat pasta.

Nutrition Facts (per serving): 214 calories, 6g fat, 10g carbohydrate (1.5g fiber), 30g protein

Easy Peasy Chicken Fingers

Sometimes, the heart wants chicken fingers.  I get it.  As a child, it was always chicken fingers for me.  Instead of running to the drive-thru for a deep fried, high fat version- take 15 minutes to make these. :)

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Easy Peasy Chicken Fingers

Serves: 4 (3 chicken fingers each)

1/3 cup panko breadcrumbs

1/3 cup whole wheat breadcrumbs

2 tbsp. ground flax seed (or “flax meal”- same thing)

1 egg, lightly beaten

1 lb boneless skinless chicken breast tenderloins, rinsed and trimmed of visible fat

1/4 tsp. salt

1/4 tsp. pepper

Cooking spray

Barbeque sauce to drizzle on top (optional)

Instructions:

  1. Preheat oven to 350 F
  2. Lay raw chicken out on cutting board and lightly salt and pepper.
  3. Lightly beat egg in medium sized bowl.  Combine flax, panko and whole wheat breadcrumbs on a plate.  Mix well.  Spray medium sized cookie sheet with cooking spray.  Line them up in a line in the above order.
  4. Carefully dip chicken fingers one at a time into egg, then flour mixture, and place on cookie sheet.
  5. Bake in 350 F oven for 25-30 minutes, flipping chicken fingers over after about 15 minutes.
  6. Serve with 1-2 tbsp. drizzle of barbeque sauce if desired.

Suggested Side: baked sweet potato fries and a mixed greens salad.

Nutrition Facts (per serving- bbq sauce not included):  230 calories, 6g fat (1g saturated fat), 12g carbohydrate (2g fiber), 30g protein