Wellness

@ Moraine Valley

Dinner

Covid-19 Shopping List!

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Having trouble figuring out what to buy at the store that is both healthy and shelf stable? You are not alone! Below are some meal planning and shopping tips during the COVID-19 pandemic!

  1. My first tip will ALWAYS be to inventory what you currently have. What meals can you make or just need a few ingredients for? Add those items to your list first. (Example: You have pasta but need pasta sauce. To complete meal add in Italian sausage and no salt added green beans. That’s one meal, check!)
  2. When making your list, aim to shop for at least 1 week to 10 days to minimize your trips to the store. You will use your fresh items first, followed by pantry and freezer items last.
  3. Maximize your nutrition by increasing the whole grains and fiber and decreasing excess sodium and unhealthy fats.
    • Whole grains: Opt for 100% whole grain items such as whole grain waffles, bread (you can freeze a loaf too to last a second week!), oats, crackers, brown rice/quinoa/wild rice/ and whole grain pastas.
    • Produce: Buy low salt or no added salt canned items such as vegetables, soups and beans. Fresh produce that tends to last longer are apples, citrus fruits, potatoes, onions, carrots and squash.
    • The freezer section has some great choices for vegetables and fruits. (I recommend buying the frozen produce items with no sauces or cheeses).
    • Protein: Peanut butter, vacuum packed tuna packets, eggs are great to keep on hand. For other protein choices, I recommend buying fresh meats and freezing what you don’t use. (I.e. Buy fresh 95% lean sirloin, make it into patties to grill vs buying boxed frozen burgers that are MUCH higher in salt and fat.) I store some of my meat purchases in freezer right away if I am not going to make within a few days of purchase. Here is a sample week from my menu:

Monday: Whole grain pasta with broccoli, garlic and oil as sauce, baked chicken breasts.

Tuesday: Use leftover chicken breasts for chicken tacos. (Corn tortillas, salsa, cheese, onions, tomato, low fat sour cream too!). Add some black beans, can of corn or whole grain rice as a side if you wish.

Wednesday: Sloppy Joes. (My fav!). Lean meat, whole grain buns with baked beans and chips.

Thursday: Grill burgers, use leftover buns. Roast some broccoli and serve with applesauce.

Friday: Make your own pizzas using English Muffin or a homemade pizza crust kit. I use leftover veggies to add to pizza from the week.

Get creative! Now is a great time to try a new recipe and practice your menu planning. When the social distancing is a thing of the past, you will be an expert at shopping and planning!

~Stay Healthy,

Kelly

Cook once, Eat Twice!

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Kelly’s favorite Pantry and Freezer meal!

When in a rush, this is hands down my favorite meal. (I use the term recipe loosely as I make it differently every time).

Instead of resorting to a drive thru for dinner, this is my favorite go to. I always keep enough for a few quick dinners on hand in case I don’t have time to make the dinner I planned. My motto and favorite quote by Ben Franklin, “If you fail to plan, you are planning to fail”

Chicken Wraps
grilled chicken

Ingredients

Chopped up chicken*, about 2 oz per wrap. (Make as many or as little as you want)
Low carb or whole grain flour or corn tortillas. (Mission carb-balance, or Azteca ultra grain, no preservatives)

Optional Add ons:
Cilantro
Black Beans (canned in pantry)
Salsa
Cheese (I use 2% shredded)
Tomatoes/onions/lettuce/avocado or any veggie on hand
Green and red pepper strips, frozen
Sour cream, Light
Rice (I love the Uncle Bens individual brown rice cups or, although high in salt, I am digging the Uncle Ben’s Sante Fe or Brown Rice and Quinoa microwave packets). If you have more time, then slow cooking rice is the best option if you want that as a side.

Options to cook:

Fastest way, is to microwave your chicken. Microwave or warm your tortillas on the stove and put together your wraps with your various sides.
I love adding beans as a side to boost the fiber intake of your meal along with a lot of fresh veggies.

Other Chicken Cooking Options:
1) When I am in a super bind, I use the Tyson grilled chicken breast strips and saute them on stove with some peppers or microwave. I try and keep frozen chicken on hand for quick meals.
2) Throw a few chicken breasts (bone in) in a dish and cook at 350 degrees with lid on (~30-45 minutes). I typically do this the night before as I prep lunches for the next day. or
3) Toss a few chicken breasts in the crockpot with a jar of salsa and cook on low heat for 6-8 hours. Shred and add to your tortillas or on top of a salad. (Note, use Bolthouse Farms Cilantro Avocado dressing for the salad… SO YUMMY).
4) If I have chicken on the menu for dinner, I will try to cook extra chicken breasts, cut in strips and freeze for later or use in a few other dishes such as enchiladas, fluatas, on salads, chicken salad for sandwiches and chicken tortilla soup.

Weight Loss Tips:

  • Instead of tortilla and rice, pick 1 type of carbohydrate or add a side salad to substitute rice or beans
  • Always use grilled chicken and not chicken tenders
  • Limit the portion of avocado, cheese and sour cream as this will up your calories fast
  • Add more veggies to help fill you up

Stay tuned for more quick meal ideas!

Lenten Recipes Part 1!

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Looking for some healthy Lenten recipes? Look no further! These recipes are heart healthy and friendly on the waist line. Enjoy!

~Kelly Devine Rickert
Moraine Valley Registered Dietitian/Wellness Coordinator

One Pot Tomato Basil Pasta
 12 ounces linguine pasta
 1 can (15 ounces) diced tomatoes with liquid
 1 medium sweet onion, cut in ¼ inch julienne strips
 4 cloves garlic, very thinly sliced
 ¼ teaspoon red pepper flakes
 2 teaspoons dried oregano leaves
 4½ cups vegetable broth (use regular broth and NOT low sodium)
 2 tablespoons extra virgin olive oil
 1 bunch (about 10 to 12 leaves) basil, diced
 Parmesan cheese for garnish
INSTRUCTIONS
1. Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth.
Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.
2. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook
for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has
evaporated – I left about an inch of liquid in the bottom of the pot – but you can
reduce as desired .
3. Season to taste with salt and pepper. Add basil leaves and stir pasta several times to
distribute the liquid in the bottom of the pot evenly throughout the pasta as you are
serving. Serve garnished with Parmesan cheese.
Serve with a side salad and whole grain garlic toast

Tilapia Fish Tacos
Serves: 4
Ingredients
Fresh tilapia, 1 lb, cut into 1-inch strips
1 Tablespoons Cajun spice
3 Tablespoons Olive oil, divided
3 Plum tomatoes, chopped
1 Green onion, chopped
1 Teaspoons Ground cumin
2 Lime, juiced and divided
8 Corn taco shells or Mission Carb Balance tortillas
1/2 Cup Sour cream, low fat
1/2 Cup Mexican style finely shredded taco cheese
1 Cups Romaine lettuce, shredded
1 Avocado, sliced
1 Lime, juiced
Lime wedges
1. Preheat oven to 325°F.
2. In a bowl, toss fish with Cajun spices and 2 tablespoons of oil.
3. Place tilapia on a baking sheet and cook for 8 to 10 minutes or until fish turns opaque.
4. In a bowl, mix tomatoes, green onions, cumin, 1 tablespoon oil, juice of one lime, salt
and pepper.
5. Divide tilapia among taco shells and add desired toppings

Quick Healthy Dinner Recipes!

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Pasta with Zucchini and Roasted Garlic
Ingredients
• 1 pound Rotini, Twists or Spirals, uncooked, whole grain
• 8 medium cloves garlic, peeled
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary, crushed
• 2 Tbsp. vegetable oil
• 3 medium zucchini, coarsely grated (about 5-6 cups)

Directions:

  1. Preheat oven or toaster oven to 450. Place your garlic on a 12-inch square piece of foil on the counter. Sprinkle with thyme and rosemary. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
  2. While the garlic is baking, cook pasta according to package directions. Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
  3. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.

Sides: Serve with a side salad and whole-wheat dinner roll. (Open to bake chicken breasts to add more protein).
http://www.ilovepasta.org/resource-center/recipes/pasta-zucchini-and-roasted-garlic

Egg Flatbread Sandwiches
Ingredients:
1/8 cup finely chopped broccoli
1/8 cup finely chopped red bell pepper
1 green onions, finely chopped (or sub any veggie you wish!)
2 egg whites
1 Tbsp shredded Parmesan cheese
dried dill weed to taste
Salt and freshly ground pepper
1 multi­grain Sandwich Thins

Instructions:
Spray a nonstick 10­ inch skillet with cooking spray. Heat over medium heat; add broccoli, bell
pepper and onions. Cook and stir about 5 minutes or until tender.
Beat egg whites, cheese, dill weed, salt and pepper together with fork. Pour into skillet
over vegetables. As eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to bottom of skillet. Cook until eggs are set but still moist and place on sandwich thin.
Substitution: Top eggs with a handful of baby spinach, arugula leaves, or a few thinly sliced tomatoes

Tilapia Fish Tacos
Serves: 4
Ingredients:
Fresh tilapia, 1 lb, cut into 1-inch strips
1 Tablespoon Cajun spice
3 Tablespoons Olive oil, divided
3 Plum tomatoes, chopped
1 Green onion, chopped
1 Teaspoons ground cumin
2 Lime, juiced and divided
8 Corn taco shells
1/2 Cups Sour cream, low fat
1/2 Cups Mexican style finely shredded taco cheese
1 Cup Romaine lettuce, shredded
1 Avocado, sliced
1 Lime, juiced
Lime wedges

Directions:

  1. Preheat oven to 325°F.
  2. In a bowl, toss fish with Cajun spices and 2 tablespoons of oil.
  3. Place tilapia on a baking sheet and cook for 8 to 10 minutes or until fish turns opaque.
  4. In a bowl, mix tomatoes, green onions, cumin, 1 tablespoon oil, juice of one lime, salt
    and pepper.
  5. Divide tilapia among taco shells and add desired toppings.

Spinach Stuffed Chicken Breast Recipe

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SPINACH-STUFFED CHICKEN BREASTS

SERVES: 4 • SERVING SIZE: 3 ounces chicken + 3 tablespoons stuffing
PREP TIME: 10 minutes • COOK TIME: 45–50 minutes

1/2 10-ounce package frozen chopped spinach, thawed and drained
1/4 cup fat-free ricotta cheese
3 tablespoons shredded part-skim mozzarella cheese
1/4 teaspoon tarragon
2 whole chicken breasts (about 1 1/2 pounds total), halved and boned (leave skin on)
1/2 teaspoon tub margarine, melted

1. Preheat oven to 350°F.
2. Combine spinach, cheeses, and tarragon. Add salt and pepper, if desired.
3. Lift up skin of each chicken breast and divide mixture evenly among them. Be careful not       to tear skin. Smooth skin over stuffing; tuck underneath to form a neat package.
4. Brush each breast with melted margarine. Place in 2-quart baking dish.
5. Bake uncovered for 45–50 minutes until chicken is browned and no trace of pink remains.
6. Remove and discard skin after cooking.

Like this recipe? Check out the American Diabetes Association’s newest cookbook: THE COMPLETE MONTH OF MEALS COLLECTION!  This collection of recipes and kitchen tips is designed to provide busy, at-home cooks with 31 days of no-fuss meal planning!

Chicken Pot Pie Recipe made with Greek Yogurt

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Made a new recipe last week and it was DELISH so had to share.
(Not the most calorie friendly recipe in general but this pot pie is much lighter than your standard version!)

Add a tossed salad or some steamed veggies to complete this hearty meal!

Chicken Pot Pie

pot pie


1 cup Greek yogurt, plain
1 small onion, finely chopped
2 tbsp butter
1/4 c all purpose flour
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic
1 c chicken broth
2 cups shredded chicken (I shredded a no salt rotisserie chicken from the deli to save on time)
1-1.5 cups frozen veggies
Premade pie crust in refrigerated section (2 sides)
1 egg, beaten

Preheat oven to 375 degrees.
1. Saute onions with butter for a few minutes until cooked through. Add flour and combine.
2. In a bowl, stir together the yogurt, broth and chicken. Add in seasonings, onion mixture, and frozen veggies.
3. Place 1 side of pie crust down in pie pan, add mixture on top and cover with the second crust. Pinch sides so both sides are sealed together.
4. Cut a few lines on top for the pot pie to breathe. Lightly coat the top layer with beaten egg so top crust browns.
5. Bake for 45 minutes, turning 1 time in the oven. Let stand while you prep salad and any side items. (We added some mashed potatoes for our side last night.)

I’m talking the best tasting pot pie I’ve made with a TON less fat than usual. Makes for a great Sunday meal with the family!

Let me know how you like!

~Kelly