nutrition

Sweet Zucchini & Summer Squash

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Recipe of the Week: Sweet Zucchini & Summer Squash

  • 2 small zucchini, thickly sliced
  • 1 small summer squash, thickly sliced
  • 2 fresh tomatoes, seeded and quartered
  • ¼ cup apple cider vinegar
  • 2 Tablespoons canola oil
  • 2 Tablespoons sugar
  • 1 teaspoon oregano
  1. Combine all ingredients in a small crockpot.  Cook on high for 3-4 hours or until you reach the desired tenderness.

Estimated nutritional information (per ¼ of recipe): 124 calories, 7g fat, 15g carbs, 2g protein, 10mg sodium

Nutrition Goal of the Week: Instead of allowing vegetables to be an afterthought, plan your meals around vegetables first.

Roasted Green Beans

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Recipe of the Week: Roasted Green Beans

  • 1½ pounds fresh green beans
  • 3 Tablespoons olive oil, divided
  • ¾ teaspoon salt, divided
  • 2 Tablespoons cider vinegar
  • ½ Tablespoon Dijon style mustard
  • 2 teaspoons dill weed
  • ½ Tablespoon sugar
  • ¼ teaspoon pepper
  1. Wash beans and cut off stems if needed. Toss beans with 1 Tablespoon olive oil and ½ teaspoon salt. Spread in pan and roast, uncovered, at 400 degrees for 20-30 minutes or until tender and lightly browned.
  2. In a small bowl, whisk together vinegar, mustard, dill, sugar, pepper, and remaining oil and salt. Pour vinaigrette mixture over the beans and serve.

Estimated nutritional information (per 1/6 of recipe): 108 calories, 7g fat, 11g carbs, 3g protein, 335mg sodium

Chipotle Turkey Burgers

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Recipe of the Week: Chipotle Turkey Burgers

  • 1¼ pounds lean ground turkey
  • 3 garlic cloves, minced
  • 1 canned chipotle chili in adobo, chopped
  • 2 teaspoons dried oregano
  • 1 teaspoon Dijon mustard
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  1. Combine all ingredients in a large bowl. Divide mixture into 4 balls of equal size and form into ¾-inch thick patties.
  2. Grill over medium-high heat until done and serve on a bun with trimmings.

Estimated nutritional information (per ¼ of recipe, burger only): 214 calories, 10g fat, 2g carbs, 30g protein, 617mg sodium

Nutrition Goal of the Week: Use a lean meat in place of a high fat meat.

Black Bean Burgers

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Recipe of the Week: Black Bean Burgers

  • ½ medium yellow onion
  • 3 garlic cloves
  • 2 (15-ounce) cans black beans, rinsed and drained, divided
  • 1 teaspoon cilantro
  • ½ teaspoon parsley
  • 1 egg
  • ½ teaspoon red pepper flakes
  • ½ cup whole wheat bread crumbs
  • Salt & pepper to taste
  1. In a food processor, pulse onion and garlic until finely chopped.  Add 1 can of black beans, cilantro, parsley, egg, and red pepper flakes and pulse to combine.
  2. Transfer to a large mixing bowl, add remaining can of black beans and bread crumbs, and mix until well combined.
  3. Form mixture into 4 patties and grill over medium low heat until heated through.

Estimated nutritional information (per ¼ of recipe): 233 calories, 3g fat, 44g carbs, 13g protein, 794mg sodium

Minestrone Soup

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Recipe of the Week: Minestrone Soup

  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped zucchini
  • ½ cup chopped yellow bell pepper
  • 1 small onion, chopped
  • 1 Tablespoon olive oil
  • 1 cup whole wheat pasta, uncooked
  • 15-ounce can white kidney beans, rinsed and drained
  • 2 cups vegetable broth
  • 15-ounce can diced tomatoes, undrained
  • 1 teaspoon basil
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Saute the vegetables in the oil until crisp tender. Add the remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until noodles and vegetables reach the desired tenderness.

Estimated nutritional information (per serving): 205 calories, 4g fat, 37g carbs, 9g protein, 742mg sodium

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