Market Street

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A Halloween Treat: Soup 4 Supper

Tags: chili, halloween dinner, market street, pot pie, recipe, registered dietitians, soup, turkey, winter

Wednesday, October 28, 2015 9:30:00 AM

Halloween is just around the corner. That probably means a busy night filled with fun, trick-or-treating, and of course, lots of candy. Why not fill up on a delicious bowl of soup to help warm and energize your family for the evening?There’s something magical about a homemade pot of soup simmering over the stove or in a slow cooker, with the savory flavors melding …
» Read More
Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas

Tags: Butternut Squash, crockpot soups, healthy, market street, october, recipe, registered dietitians, slow cooker recipe, squash dishes, vegetarian, vegetarian awareness month, vegetarian meals

Wednesday, October 7, 2015 9:30:00 AM

October is Vegetarian Awareness MonthTo kick off Vegetarian Awareness month, what better way to start the month than to bring warm and hearty dishes that anyone would enjoy!

Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike. Here …
» Read More
Chicken Chili

Tags: chicken, chili, Delicious, fall favorites, market street, quick meal, registered dietitians, soup

Wednesday, December 9, 2015 9:30:00 AM

My Fall Favorites (Quick, Easy & Delicious Soups)

As the holiday season approaches, we get busier and busier and finding time and energy to prepare meals becomes more difficult. Quick soups and stews are a great option during this hectic time. They do not take long to prepare and you can enjoy them for a few days or freeze them for the next hectic day, when there is no time …
» Read More
Heart Healthy Parmesan Oat Crusted Chicken

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Brown

Wednesday, April 13, 2016 9:30:00 AM

We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread …
» Read More
Easy & Light Lemon Ice Cream

Tags: market street, Market Street Registered Dietitians, Color Your Basket, weight management, Color Your Basket Yellow

Wednesday, June 29, 2016 9:30:00 AM

It's summertime and we all need a sweet and refreshing treat! Citrus, especially, lemon is a very popular item used for all types of cooking. To enjoy this month’s color- yellow, we're making this wonderful Easy Light Lemon Ice Cream recipe. You will find that most lemon desserts are low in fat but contain a high amount of sugar. When using lemon for dessert type …
» Read More
Dietitian Spotlight: Salmon Skewers

Tags: market street, Market Street Registered Dietitians, Salmon, Seafood Recipes

Wednesday, December 28, 2016 5:05:53 PM

Skewers can be a fun way to combine meat and vegetables, but have you tried making skewers with fish, such as salmon? Rainbow salmon skewers are packed with flavor and nutrition, making them a delicious dinner option or the perfect party food.

Salmon is a protein that is both flavorful and also a great source of omega-3 fats, which can help reduce inflammation in the body. …
» Read More
Dietitian Spotlight: Steak and Cheese Wraps

Tags: market street, Market Street Registered Dietitians, Build A Better Meal

Friday, February 24, 2017 6:23:49 PM

We’ve all been there, sitting down to plan out meals for the week, but having no inspiration for what to prepare. After perusing some cookbooks, blogs, or Pinterest, you finally resort to those recipes you know by heart and can prepare in your sleep. However, the more you make these recipes, the more lackluster they taste. We dietitians can definitely relate to that feeling, so …
» Read More
Dietitian Spotlight: Corned Beef and Brussels Sprout Saute

Tags: market street, Market Street Registered Dietitians, Build A Better Meal

Tuesday, March 14, 2017 3:49:00 PM

Celebrate St. Patrick’s Day with this tasty dish! A corned beef and Brussels sprout sauté will have you feeling festive and full of St. Paddy’s spirit. What makes this recipe even better? It's free of the top eight food allergens, making it a great dish to serve to family and dinner guests that have common food allergies.

More than 50 million Americans have some sort of …
» Read More
Dietitian Spotlight: BBQ Chicken Tostadas

Tags: market street, Market Street Registered Dietitians, Build A Better Meal

Friday, May 5, 2017 1:55:00 PM

May is Celiac Awareness Month! In the United States there are approximately 3 million people who have celiac disease and 21 million people are sensitive to gluten. People with celiac disease are sensitive to the protein gluten, which triggers symptoms such as stomach cramps, diarrhea, and muscles spasms. The good news is that celiac disease can be treated right at the grocery …
» Read More
A Pleasant Little Grilling Menu

Tags: APLK, market street, grilling, 4th of july

Friday, June 30, 2017 1:41:00 PM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

The heat is on, people. Literally. It's summer and it's hot outside.

Summer days are long and hot which means balmy late nights are in full swing. Those long evenings can be chock full of outdoor fun-- swimming, gathering, laughing …
» Read More

10 Information Results For cooking classes

A Halloween Treat: Soup 4 Supper

  Halloween is just around the corner.  That probably means a busy night filled with fun, trick-or-treating, and of course, lots of candy.  Why not fill up on a delicious bowl of soup to help warm and energize your family for the evening?There’s something magical about a homemade pot of soup simmering over the stove or in a slow cooker, with the savory flavors melding together perfectly. From chicken matzo ball soup to a hearty beef stew, it can hit the proverbial “spot” on a cold winter’s day or night. According to a survey on Allrecipes.com, soup was selected as being in the top three favorite comfort foods by 28% of survey respondents.4 Reasons Why Soup Can Be Satisfying As SupperIf you are accustomed to eating light at night, or if this is a change you want to make in the New Year, than a nice bowl of soup can certainly suffice as your “light” but satisfying evening meal. Here are four reasons why: Soup is slow--It’s almost impossible to slam down a bowl of soup—soup forces you to eat slowly and enjoy each spoonful.  Soup contributes water--The high water (liquid) content of most soups does superb job of filling your stomach, more so than drinking a glass of water with your meal. There have been several studies suggesting soup may promote satiety, delay the stomach emptying into the small intestine (so you feel full longer), and reduce the calories eaten in the meal that includes soup. Soup fills you up with fiber--Soup/stew is usually high in fiber from beans and vegetables, adding bulk to your meal as it goes through the stomach and intestinal tract.  COOKING TIP-- Pump up the fiber in your soups by adding beans when possible and use whole grains like barley, brown rice, wild rice, or whole-wheat blend pastas instead of refined grains.  Soup is packed with protein--Soups that feature a lean protein like chicken, turkey, lean beef, and fish, can contribute an impressive amount of protein (and satiating power), about 30 grams of protein per serving.  COOKING TIP-- Opt for leaner cuts whenever. If the recipe calls for sausage, substitute a less fat turkey or chicken sausage and you can usually cut the amountin half and add some beans instead.     Low Cal or Creamy?You can’t get into too much trouble calorie-wise as long as the soup you are slurping is broth or tomato based. One cup of broth, by itself, is around 25 calories with one to two grams of fat and a cup of tomato juice is around 40 calories with one gram of fat.Opt for a cream based soup, however, and all bets are off. Many creamy soup recipes call for light cream and just one cup adds about 700 calories and 74 grams of fat. Others call for half-and-half and one cup adds 315 calories and 28 grams of fat. Switching to whole milk in your creamy soup recipe will give your soup the desirable creamy taste and texture but one cup adds only 150 calories and 8 grams of fat. COOKING TIP--The lower fat options to cream or half-and-half have a tendency to curdle with high heat so avoid boiling, blend a tablespoon of flour or 1/2 tablespoon of cornstarch into each cup of milk, and add milk toward the end when the soup is at a simmer.   Here are 3 quick, hearty and healthful soup recipes to try this winter!     Italian Turkey Sausage SoupMakes: 4 servingsPrep Time: Under 15 minutesTotal Time: Under 40 minutesIngredients12 ounces lean polska kielbasa sausage links  (such as Open Nature Smoked Fresh Turkey Kielbasa), diced1 tablespoon extra virgin olive oil1 tablespoon minced roasted garlic (available in jars in the produce section)3 cups low sodium vegetable or beef broth1 (14.5 ounce) can Italian-style diced stewed tomatoes1 cup diced carrots or sliced baby carrots 2 cups raw cauliflower florets cut into bite-size pieces1 (14.5 ounce) can red kidney beans, undrained (great Northern beans can be substituted)2 cups fresh spinach, packed, rinsed1/4 teaspoon ground black pepperDirections1. In a large nonstick saucepan, brown sausage over medium-high heat with olive oil and minced garlic. Stir in broth, tomatoes, carrots and cauliflower. Cover and simmer about 15 minutes or until cauliflower is tender.2. Stir in beans with liquid, spinach, and black pepper, cover and simmer another 10 minutes.3. Spoon into soup bowls, sprinkle Parmesan shavings over the top and enjoy!Nutrition Per Serving: 405 calories, 16 g fat, 3.5 g saturated fat, 1359 mg sodium, 35 g carbs, 11.5 g fiber, 8 g sugar, 29 g protein   Light Chicken Pot Pie SoupMakes: 6 servingsPrep Time: Under 15 minutesTotal Time: Under 40 minutesIngredients4 cups frozen Potatoes O-Brien 3 cups chicken broth 1 cup chopped celery1 cup chopped onions2 tablespoons finely chopped fresh parsley (or 2 teaspoons dried parsley)1/8 teaspoon freshly ground black pepper (add more to taste)2 tablespoons unbleached white flour (1 tablespoon corn starch can be substituted)1 1/2 cups whole milk (low fat milk can be substituted)3/4 cup shelled edamame (available in freezer section) or frozen petite peas2 heaping cups shredded or diced skinless and boneless roasted chicken (pulled from a rotisserie chicken)1 cup shredded extra sharp cheddar cheese (reduced fat or regular)Salt to taste (optional)Optional Toppings:Celery top sticksShredded extra sharp cheddarShredded rotisserie chicken (leftover from the rotisserie chicken)Directions1. Place potatoes, chicken broth, celery, onions, parsley and pepper in a large nonstick saucepan. Bring to a gentle boil, reduce the heat to low and cover the pan. Simmer until tender (about 10 minutes).2. Meanwhile combine the flour with 4 tablespoons of the milk and whisk until smooth. Whisk in the remaining milk.3. Add the milk mixture and the edamame to the soup mixture; stir well. Cover the saucepan and simmer until the soup thickens (about 6-8 minutes).4. Stir in the chicken and cheddar and simmer to melt the cheese. Add salt to taste and serve with optional toppings.Nutrition Per Serving: 330 calories, 10 g fat, 4.5 g saturated fat, 538 mg sodium, 26 g carbs, 3.5 g fiber, 5 g sugar, 33 g protein   Easy Slow Cooker Chili (or) Beer-Lover’s ChiliMakes: 4 servingsPrep Time: Under 15 minutesTotal Time: From 4 to 8 hours with the slow cooker, depending on whether on LOW or HIGH (under 40 minutes if using the stove)Ingredients1 pound 93% lean grass-fed ground beef1 onion, finely chopped1 tablespoon minced roasted garlic (available in jars in the produce section)1 (15 ounce) can kidney beans (pinto or black beans can be substituted), un-drained1 (14.5 ounce) can Mexican-style stewed tomatoes2 tablespoons tomato paste12 ounces beer of choice (amber, light, nonalcoholic or water can be substituted)3 teaspoons chili powder1 teaspoon smoked paprika (regular paprika can be substituted)1 teaspoon ground cumin1 teaspoon dried oregano flakes1 tablespoon dark brown sugar (optional)1/2 jalapeno pepper, halved, seeded and finely chopped (optional), add more to tasteOptional toppings:Chopped onionShredded extra sharp cheddar cheesePlain Greek nonfat yogurt (use like sour cream)Cornbread waffles (pour your favorite cornbread batter onto a nonstick waffle iron coated with canola cooking spray and cook as usual)Directions1. In large nonstick skillet over medium-high heat, brown the ground beef, onion and garlic, stirring often and breaking the ground beef into crumbles (about 5 minutes).2. Spoon the beef mixture into a slow cooker and stir in the beans, tomatoes (including liquid), beer, chili powder, paprika, cumin, oregano, and brown sugar and jalapeno, if desired. Cover and turn the slow cooker on LOW. 3. Cook for 8 to 10 hours (or 3 to 4 hours on HIGH).  NOTE: If you want to use the stove instead, just combine the rest of the ingredients with the meat mixture in the skillet. Bring to a gentle boil, cover, reduce heat to low and simmer 15 minutes.4. Spoon into soup bowls, sprinkle toppings of choice over the top and enjoy!Nutrition Per Serving: 343 calories, 8 g fat, 2 g saturated fat, 612 mg sodium, 37 g carbs, 8.5 g fiber, 13 g sugar, 30 g protein Read More

Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas

October is Vegetarian Awareness MonthTo kick off Vegetarian Awareness month, what better way to start the month than to bring warm and hearty dishes that anyone would enjoy! Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike. Here is the first of three vegetarian meals we will post this month that are delicious and irresistible for your family and friends.     Slow Cooker Butternut Squash Soup Recipe with Maple Roasted Chickpeas Yield: Serves 6For the Butternut Squash Soup:1 medium yellow onion, chopped3 medium carrots, peeled and chopped1 medium butternut squash, peeled, seeded and chopped into 1 inch cubes1 large granny smith apple, peeled and chopped2 (14 oz) cans low sodium Swanson vegetable broth1/2 teaspoon ground cinnamon1/4 teaspoon ground nutmeg3 tablespoons of maple syrupsalt and freshly ground black pepper to tasteFor the Maple Roasted Chickpeas:1 (15 oz) can Essential Everyday Chickpeas1 tablespoon canola oil2 tablespoons maple syrup1 tablespoon brown sugar1/4 teaspoon ground cinnamon1/8 teaspoon salt1. Add the onion, carrots, butternut squash and apple to slow cooker. Pour the vegetable broth over all of the ingredients and allow to cook on low for 6 hours or on high for 4 hours.2. Once vegetables are cooked and soft, puree the soup using an immersion blender. Add the cinnamon, nutmeg, and maple syrup. Season with salt and pepper to taste. If you don't have an immersion blender, transfer the soup to a blender in smaller batches and puree until smooth. Combine all of the pureed soup back into the crockpot and season with spices and maple syrup.3. While soup is cooking, make the maple roasted chickpeas. Preheat oven to 375 degrees F. Rinse and drain the chickpeas and pat dry with a towel. Remove the skins by rolling them on the towel or pinch them off between your fingers (this takes longer). In a small bowl, combine the canola oil, maple syrup, brown sugar, cinnamon and salt. Plavce the chickpeas on a large baking sheet in a single layer. Pour the maple syrup mixture over chickpeas and toss until chickpeas are well coated. Place in the oven and bake for 40-45 minutes, stirring every 15 minutes. Bake until chickpeas are crunchy.4. Pour soup into bowls and garnish with maple roasted chickpeas and serve immediately.Cost: $1.41 per serving/ $8.48 totalNot including spices, oil, maple syrup, and sugar Recipe inspired by Two Peas & Their Pod Today's blog provided by Breanna Brinkley, Texas Woman's University Dietetic Intern. Breanna is a dietetic intern and currently working on a M.S. in Nutrition Sciences at TWU with a B.S. in Nutrition Sciences from Baylor University. Read More

Chicken Chili

My Fall Favorites (Quick, Easy & Delicious Soups) As the holiday season approaches, we get busier and busier and finding time and energy to prepare meals becomes more difficult. Quick soups and stews are a great option during this hectic time. They do not take long to prepare and you can enjoy them for a few days or freeze them for the next hectic day, when there is no time to cook. Every year when the first cool snap hits, I make a family favorite “Chicken Chili”. This is a recipe I found over 15 years ago in the Dallas Morning News and I have tweaked it a bit over the years to fit my taste. I recall mentioning the title to my husband and his response was “Gross! Chili is made with beef!” Well, I made it anyway and... he tried it and loved it! Now when the weather starts getting cooler and he’s on his way home from work, he will call to make sure I have an onion and bell pepper on hand to make his cold weather favorite. I hope this becomes one of your family’s favorite as well. Chicken Chili Ingredients: 2 Tablespoons vegetable oil 1 pound boneless, skinless chicken breasts, cubed 1 medium onion, coarsely chopped 1 medium green bell pepper, coarsely chopped 1 medium jalapeno or serrano pepper, finely chopped (optional) 2 cans pinto beans, drained & rinsed 2 cans diced tomatoes 2 cups low-sodium chicken broth 2 Tablespoons chili powder 1 Tablespoon garlic salt 2 teaspoons ground cumin 2 teaspoons oregano 2 teaspoons sugar          Directions: 1) Heat oil in stock pot or Dutch-oven over medium-high heat.   2) Add chicken, onion and bell pepper. Sauté 8-10 minutes. 3) Stir in remaining ingredients. Simmer 15 minutes. 4) Enjoy!   Yield: 6 servings Cost: $1.74* per serving; $10.42* total meal * does not include cost of spices or oil   Inspired by Dallas Morning News Recipe Today’s Blog provided by Vicki Bailey, Texas Woman’s University Dietetic Intern. Vicki is working to complete a Dietetic Internship and M.S. in Nutrition on her journey towards becoming a Registered Dietitian. She has a B.S. in Nutrition from Texas Woman’s University. Vicki loves experimenting in the kitchen, using what’s on hand and making it up as she goes along. Her other passion is animals; so when she’s not studying or cooking, she is relaxing with her husband and their three furbabies (dogs). Read More

Heart Healthy Parmesan Oat Crusted Chicken

  We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread chicken breasts? Preparing chicken like this is a simple and healthy swap that has great health benefits! By adding the oats, you have amped up the fiber content of the chicken without making sacrifices in the flavor department.    Typically breaded foods have a connotation for being unhealthy, high in fat, and not something included in a heart healthy diet. BUT, this recipe uses oats instead of white flour to bread the chicken. And instead of deep frying the chicken, the filets are simply baked in the oven. Since oats are considered a whole grain, the fiber content of the meal is increased significantly. These two simple swaps can take a fat-packed meal and turn it into a heart healthy powerhouse!   Eating foods that are high in fiber increases the feeling of fullness and decreases your risk of chronic disease. In a study by Harvard, it was found that diets higher in fiber reduced the risk of heart disease by up to 40% (JAMA). Further, oats are considered a whole grain and provide vital nutrients like B Vitamins (Thiamin, Niacin, Riboflavin and folate), Magnesium, Selenium, and Iron. All of these combine to help the body function at its optimum and protect your heart from chronic diseases. Pair the chicken with a side of fresh, frozen, or low sodium canned vegetables for a well-balanced dinner tonight! The beauty of this recipe is you get to see all the wonderful foods that come in hues of brown. This delicious recipe gives you a taste of all the flavors you can get from Coloring Your Basket Brown!    Parmesan Oat Crusted Chicken Ingredients: 3 garlic cloves, minced 2 c uncooked old fashioned rolled oats 2/3 cup grated parmesan 1 tsp salt 1 tsp smoked paprika 1 tsp ground black pepper ½ teaspoon dried basil ½ teaspoon dried oregano 1 teaspoon dried parsley ½ c olive oil 6-8 boneless, skinless chicken breasts   Directions 1) Preheat oven to 400 F. 2) Combine all ingredients, except oil and chicken, in a food processor or blender and process until a coarse flour texture. 3) Coat chicken breasts in olive oi, then roll in oat flour mixture. Place chicken on sheet pan or baking dish, coated with cooking spray. Pat the remaining oat mixture on top of chicken. 4) Bake uncovered for 20-25 minutes, depending on thickness of chicken. 5) Remove from oven and allow to rest for 5-10 minutes for maximum juiciness.   Read More

Easy & Light Lemon Ice Cream

It's summertime and we all need a sweet and refreshing treat! Citrus, especially, lemon is a very popular item used for all types of cooking. To enjoy this month’s color- yellow, we're making this wonderful Easy Light Lemon Ice Cream recipe. You will find that most lemon desserts are low in fat but contain a high amount of sugar. When using lemon for dessert type recipes, it can be overpowering and require a lot of sugar to take away the sourness of the fruit. Unfortunately, too much sugar can have a negative impact on your overall health and lead to weight gain. Beware of these types of treats, especially when you are trying to slim down and stay healthy during these summer months. So, enjoy this cool and refreshing sweet treat, but remember to use moderation and small portions!   The Easy Light Lemon Ice Cream is still a great alternative to regular ice cream. The ingredients used in this recipe make it “light” because they are all low in fat, which helps if you are trying to stay fit (but do not forget about the sugar)! Also, lemons provide an excellent source of vitamin C, which is necessary for our immune system and maintaining tissue. This recipe doesn't even require an ice cream maker. All you have to do is combine the ingredients and freeze to make a lush treat! This is the perfect recipe to share with family and friends! Easy Lemon Ice Cream Ingredients: 1 large or 2 small lemons 1 can fat-free sweetened condensed milk (14 ounces) ½ teaspoon lemon or vanilla extract 2 containers Truwhip (8 ounces each) *Can also use Cool Whip   Directions 1) Zest and squeeze the juice of either 1 large lemon or 2 small lemons 2) Stir together the lemon zest and juice, sweetened condensed milk, and lemon or vanilla extract depending on the flavor desired 3) Fold Truwhip into the mixture to create a smooth and fluffy texture 4) Place in an airtight container and freeze until hardened, at least 6 hours or overnight    We can help you eat more fruits & vegetables! Fruits & Veggies--More Matters is a health initiative focused on helping Americans increase fruit and vegetable consumption for better health. The program is spearheaded by Produce for Better Health Foundation (PBH), a nonprofit organization that has partnered with the Centers for Disease Control & Prevention (CDC) to help spread the word about the health benefits of adding MORE fruits and veggies to your diet. Products and recipes that carry the logo must meet strict nutrition criteria. These standards are set by CDC, the leading public health authority for the brand, to ensure products and recipes promoting the brand offer an overall healthy nutrient profile.  Read More

Dietitian Spotlight: Salmon Skewers

Skewers can be a fun way to combine meat and vegetables, but have you tried making skewers with fish, such as salmon? Rainbow salmon skewers are packed with flavor and nutrition, making them a delicious dinner option or the perfect party food.  Salmon is a protein that is both flavorful and also a great source of omega-3 fats, which can help reduce inflammation in the body. Protein from salmon also helps to slow down the absorption of carbs eaten in the meal. Bell peppers and red onions are a great way to add in more color to your meal and also pack an extra punch of vitamins and minerals. Red, yellow, orange and green bell peppers are all rich in vitamin C as well as fiber. Did you know that a red bell pepper actually contains about twice as much vitamin C as an orange? Using a variety of bell peppers as well as red onions adds bright colors to this recipe as well as increasing the different type of nutrients in your meal. This recipe does not contain any grains or starches and has minimal carbs from the vegetables, so it's a great choice if you are looking for a low carb meal. If you would like to add a serving of grains, you could add a ½ cup of steamed rice on the side for a reasonable portion of carbs to complement the protein and vegetables. Rainbow Salmon Skewers   INGREDIENTS    12 oz salmon fillet    1/2 each of a red, green yellow, and orange bell pepper    1/4 large red onion    olive oil    salt and fresh cracked black pepper    1 lemon   DIRECTIONS 1) Cut the salmon into 1 1/2 inch chunks. You are going to need approximately 12 pieces. Do the same with the peppers and red onion. 2) Thread your skewers alternately with the onions and peppers, and then the salmon. Leave some room at the base so you can handle them easily. 3) Brush the skewers liberally on both sides with olive oil, and sprinkle with salt and fresh ground black pepper. Cook on a hot grill, turning once, until the fish is cooked through and the veggies are softened a bit. Don't overcook! 4) Serve with a squeeze of lemon.   Recipe inspired by http://theviewfromgreatisland.com   Contributor: Marian Browning, Texas Woman’s University Dietetic Intern. Marian is working to complete a Dietetic Internship and M.S. in Nutrition, in pursuit of becoming a Registered Dietitian. She has a B.S. in Nutrition from Texas Woman’s University. Marian enjoys trying new recipes as well as cooking family favorites to share with others. Read More

Dietitian Spotlight: Steak and Cheese Wraps

We’ve all been there, sitting down to plan out meals for the week, but having no inspiration for what to prepare. After perusing some cookbooks, blogs, or Pinterest, you finally resort to those recipes you know by heart and can prepare in your sleep. However, the more you make these recipes, the more lackluster they taste. We dietitians can definitely relate to that feeling, so we're working hard to bring you recipe ideas that you can have on the table in 30 minutes or less, perfect for those times when you're recipe searching. These simple, but tasty lettuce wraps really satisfy without making you feel stuffed. The steak is flavorful, simply seasoned with just salt and pepper, but can easily be jazzed up with your favorite marinade or seasoning. Still missing those complex carbohydrates? Substitute the lettuce leaves with small corn or whole-wheat tortillas. Not only is this recipe quick and super simple, it is very versatile and can easily be customized with your favorite veggies or cheese. Change up the toppings with fresh pico de gallo and cojita cheese, cherry tomatoes and crumbled blue cheese or your favorite peppers and pepper jack cheese. Remember to let the steak rest for 5-10 minutes before cutting to retain the juices and to cut against the grain to increase the tenderness. Keep an eye out in the coming months for more of our dietitian-approved meal ideas that can add a little flare to your weeknight meals and help you Build a Better Meal this year!   Steak and Cheese Wraps Serves 4 Prep time: 10 minutes Cook time: 10 minutes Ingredients 1 ½ lb flank steak salt and pepper to season 12 butter lettuce leaves ½ cup thinly sliced white or yellow onion 1 cup shredded mozzarella 1 cup diced tomatoes    Directions 1) Coat grill pan with cooking spray and preheat to medium-high. 2) Season both sides of steak with salt and pepper. Place steak on hot pan and cook 3-5 minutes on each side. Note: Steak may also be broiled in the oven on high for 3 minutes on each side for medium-rare. 3) Stuff each lettuce leaf or tortilla with steak, onion, tomato and cheese.   Nutritional Information Calories 373 Fat 23 g Sat fat 11 g Protein 36 g Carbohydrate 4 g Sugars 4 g Fiber 1 g Sodium 346 mg Cholesterol 104 mg Read More

Dietitian Spotlight: Corned Beef and Brussels Sprout Saute

Celebrate St. Patrick’s Day with this tasty dish!  A corned beef and Brussels sprout sauté will have you feeling festive and full of St. Paddy’s spirit.  What makes this recipe even better?  It's free of the top eight food allergens, making it a great dish to serve to family and dinner guests that have common food allergies.  More than 50 million Americans have some sort of food allergy.  Some people have mild allergic reactions, whereas others can have a more severe and possibly life-threatening response called, anaphylaxis.   The 8 major allergens are: eggs, fish, milk, peanuts, shellfish, soy, tree nuts, and wheat (including gluten).  If you have a food allergy or are cooking for someone with one, you’re in luck with this Irish-inspired dish because it doesn't include any of the 8 major allergens. One allergy in particular not found within this recipe is soy.  Soy is commonly in many packaged foods, like crackers, breads and cookies.  It is also found in legumes, such as beans, edamame, peas, lentils and chickpeas (hummus).  On the label it may read “soy”, “soybean oil”, “soy lecithin”, “hydrolyzed plant protein”, or “May Contain Soy”.  Labels may also use the words “soya” or “soja”.  It is important to read all labels, because you may be surprised about which products can have soy.  Even gum and infant formula sometimes contain soy.    No need to worry about soy with this recipe, or any of the other top allergens for that matter.  So, enjoy this delightful dinner and may you find the secret of catching the leprechaun’s gold.     Ingredients: 1 lb Brussels sprouts, trimmed and halved 1 1/2 cups cooked Corned Beef brisket, cubed 1/2 cup beef stock/broth 1/2 small yellow onion, diced 2 cloves garlic, pressed Olive oil, for sauté Salt and pepper, to taste Directions: Add a drizzle of olive oil to a sauté pan and heat over medium. Add diced onions and cook until softened and browned. Add garlic and cook for another minute until fragrant. Now add another swirl of olive oil and Brussels sprouts and cook, stirring occasionally, until tender, about 6 minutes. Season with salt and pepper. Deglaze with the 1/2 cup beef broth. Add chopped corned beef and cook until the liquid evaporates. Serve with roasted garlic herb potatoes for a delicious St Paddy's Day meal.   Recipe adapted from 4TheLoveOfFoodBlog.com Read More

Dietitian Spotlight: BBQ Chicken Tostadas

May is Celiac Awareness Month! In the United States there are approximately 3 million people who have celiac disease and 21 million people are sensitive to gluten. People with celiac disease are sensitive to the protein gluten, which triggers symptoms such as stomach cramps, diarrhea, and muscles spasms. The good news is that celiac disease can be treated right at the grocery store with the food you buy. Shopping gluten free is much like shopping with a peanut allergy. Reading labels is very important! Gluten is a great thickening agent for many of the products we love, however, for someone who has a food allergy, you may find it hiding in foods that you would never expect. Salad dressing, hard candy, French fries, sauces, and even pepperoni in some cases may contain gluten. Also any foods that contain wheat or flour products. Living with a food allergy or celiac disease doesn’t mean you have to skip out on being a serious foodie. There are tons of fresh foods that are healthy, delicious, and will keep you completely in the clear! These BBQ chicken tostadas are a great recipe because they’re safe from most foods on the allergy list (including gluten)! In fact, most recipes can be made allergy friendly by making very minimal substitutions. For instance, using corn tortillas instead of flour and BBQ sauce that does not have added flour or gluten. Try this recipe next time you're cooking for a friend or family member with a food allergy. They will love the food and feel appreciated that you remembered their food restrictions. Double win! BBQ Chicken Tostadas Recipe Author Note (Mary Younkin, The Weeknight Dinner Cookbook): Pick up a rotisserie chicken from the store, use up leftovers, or even make a new batch in your slow cooker to make this easy dinner recipe the family will love. Serves: 4   Ingredients:  8 tostada shells (or 8 corn tortillas, brushed lightly with olive oil and baked for 3-5 minutes per side, until crispy) 3 cups cooked and shredded chicken 1½ cups of your favorite barbecue sauce, divided 2 cups extra sharp cheddar 3 green onions, very thinly sliced (optional)   Directions: 1. Preheat your oven to 350°F. Lay out the tostada shells (or baked tortillas) on two rimmed baking sheets. 2. Combine the chicken and 1 cup of the barbecue sauce in a small bowl, and stir to coat. 3. Divide the chicken between the tostada shells and top with the cheese (about ¼ cup on each)/ 4. Bake for 6 to 8 minutes, just until the cheese is melted. 5. Remove from the oven and drizzle with the remaining ½ cup barbecue sauce. Sprinkle with green onions, if desired. Read More

A Pleasant Little Grilling Menu

  Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  The heat is on, people. Literally. It's summer and it's hot outside. Summer days are long and hot which means balmy late nights are in full swing. Those long evenings can be chock full of outdoor fun-- swimming, gathering, laughing and GRILLING.   One thing about A Pleasant Little Kitchen is that the cooking is not limited to indoors. Outdoor cooking and dining is one thing that makes APLK a little more special. Let me encourage you to get outdoors (bug spray and all) and cook. This menu captures what I love most about the hot months of the year: summer's bounty. This season's produce provides the best inspiration for outdoor dining and when summer arrives I can't wait to fill my table with its harvest.   If you're looking for a bit of inspiration, allow this pleasant little menu to help you turn on the grilling heat: peach and sage rosé sangria all purpose dry rub pimento cheese on grilled bread chilled sliced and salted cucumbers and tomatoes smoked chicken thighs grilled hatch green chile baked beans   Yearly, Market Street provides the best tastes of summer. One of my favorite pastimes is walking into the produce section to see a variety peaches waiting to be placed in brown bags. The sweet smell is mesmerizing. From Peach Cobbler peaches to local east Texas orchards, Market Street knows how to offer the tastes of summer through several peach varieties. One of my favorite ways to enjoy this summer delicacy is through an aromatic sangria. The crisp flavor of peaches with the dryness of rosé and the earthiness of sage is the perfect summer sip.   If you don't garden and fresh cucumbers and tomatoes are not waiting to be plucked, no worries, the produce section at Market Street provides you with the same backyard garden quality. Grab a few tomatoes and cucumbers to bring back those memories of childhood summers. Grill and dine this week. Make an evening of it by inviting friends over or make it an intimate night with just you and your tribe.     Peach and Sage Rosé Sangria Author note: If a smaller batch of sangria is desired, the recipe is easily halved.    Ingredients 6 cups Rosé (about two bottles) 3 ounces cognac 6 ounces sage simple syrup (recipe below) 3 peaches, diced   Directions 1. Place the peaches into a large pitcher. Pour the remaining ingredients over the fruit. Stir well. 2. Let the sangria marinate over night (or at least 6-8 hours) in the fridge before serving. 3. Serve over ice and top each drink with a sage leaf.   Sage Simple Syrup Ingredients 1 1/2 cups water 1 cup sugar 30-40 sage leaves and stems, tied (about 5 branches of sage)   Directions 1. In a small saucepan, combine all ingredients and cook over medium-low heat. Stir occasionally. Let the syrup simmer for about 15 minutes. 2. Remove from heat, bring to room temperature and store in an airtight container in the fridge. All Purpose Dry Rub Author note: This spice rub requires large quantities of spices. When purchasing spices, opt for the larger size. When mixing the ingredients, be sure to break up any clumps that form. This rub can be used for a variety of meats and cooking styles.   Ingredients 1 cup brown sugar ½ cup chili powder ¼ cup smoked paprika ¼ cup dried oregano ¼ cup ground cumin 2 tablespoons kosher salt 1 tablespoon granulated garlic 1 tablespoon cayenne powder 1 tablespoon ground mustard 1 teaspoon freshly ground black pepper   Directions 1. Place all ingredients into a large airtight container and stir to combine. Seal tight and store in a dry cool place. Pimento Cheese Author note: This recipes uses a combination of mild cheddar and smoked gouda. If you are not a fan of smoked gouda, simply do not use it and use additional mild cheddar cheese. Add the salt at the every end. The saltiness will differ depending on the mayonnaise and type of cheese used.   Ingredients 1 tablespoon unsalted butter 1/2 cup leeks, finely chopped (white part only) 1/2 cup red bell pepper, seeded and finely chopped 1/2 cup smoked gouda, shredded 1/2 cup whipped cream cheese 1/3 cup mayonnaise 1  1/2 cup mild cheddar, shredded 4 ounces jarred pimentos, drained and chopped 1/4 teaspoon smoked paprika 1/4 teaspoon garlic powder 1/2 teaspoon kosher salt   Directions 1. In a skillet, melt the butter. Cook the leeks and bell pepper until softened, about 5 minutes. Place on a paper towel lined plate to dry and cool. 2. Place the smoked gouda, cream cheese, mayonnaise, cheddar cheese, pimentos, paprika and garlic powder into a medium sized bowl. Stir to combine. Once the leeks and bell pepper have slightly cooled, add them to the pimento cheese mixture. 3. Stir and taste. Add salt according to preference. Place in fridge. 4. Serve in sandwiches or as a dip. Smoked Chicken Thighs Author note: This is one of my most favorite ways to eat chicken thighs. It takes just a little extra effort and time compared to grilled chicken thighs, but the results are well worth it. Serve by themselves or with a range of dipping sauces (buffalo, barbecue, green chile aioli, etc.). This recipe is easily doubled, but it may take two rounds of smoking to complete (depending on grill size). To reheat, place the chicken in the oven heated to 350 degrees and heat thru, about 10 to 15 minutes.   Ingredients 8 bone-in and skin-on chicken thighs 3 tablespoons all-purpose dry rub (recipe above) 1 teaspoon kosher salt   Directions 1. Thirty minutes to 1 hour before smoking the chicken, remove from the fridge and bring to room temperature. 2. Lay the chicken thighs onto a flat pan or baking sheet and evenly distribute the spices and salt. 3. Heat the grill to medium-high, around 300 to 350 degrees. Once the grill has come up to temperature, follow your preferred method for introducing smoke to your grill. Either wood chips or bulk smoking wood work fine. 4. Place the chicken onto the grill and smoke for 1 hour. Halfway through the smoking process, turn and rotate the chicken for even cooking. 5. Remove from the heat and cover for 10 minutes. Serve warm. Hatch Green Chile Baked Beans   Ingredients 3 slices bacon, cut into 1/2 inch pieces 3 cloves garlic, chopped 1 1/2 cups yellow onion, diced 3 teaspoon tomato paste 8 ounces lager beer (I used Shiner Bock) 4 ounces water 1/2 teaspoon ground mustard seed 1 1/2 teaspoon kosher salt 2 teaspoon dijon mustard 1 tablespoon maple syrup 1 tablespoon apple cider vinegar 2 tablespoon brown sugar 1 1/2 cups chopped broiled Hatch green chiles (recipe below) 2 cans navy beans, rinsed and drained   Directions 1. Heat oven to 350 degrees. 2. In a large cast iron skillet, combine bacon, garlic and onion. Cook on medium heat for 10 minutes, stir occasionally. 3. Add tomato paste and green chiles to the skillet. Cook for an additional 5 minutes, stir occasionally. 4. Pour beer and water into the skillet, and deglaze the pan. Bring to a boil. 5. Add mustard seed, salt, dijon, syrup, vinegar, brown sugar, green chiles and beans. Stir well to combine. Bring to a boil. 6. Place the skillet into the oven and cook for 1 hour, stir once. Serve warm.   Broiled Hatch Green Chiles Author note: Hatch green chiles appear in August. It is easy to preserve Hatch green chile season through freezing. Come January when you crave the unmistakable Hatch flavor, forage in the freezer, thaw and enjoy.   Directions 1. Heat the broiler to 500 degrees. 2. Wash and dry the chiles. 3. Place the chiles on a foil lined baking sheet on the top rack. Broil for 6 minutes. 4. Once blackened and blistered, flip the chiles over and continue to broil for an additional 5 minutes. If not blistered enough, broil for an addition 1 minute. 5. Once the chiles are well blistered (the chiles need to be blistered all over, this helps to loosen the skin) place in a airtight container (or zip-close bag) and let cool for about 15 minutes. This process captures steam and continues to loosen the skin from the meat. 6. Once cool to the touch, remove the chiles from the container and peel off the skin, cut off the stem and remove the seeds. 7. Place the chiles in an airtight container and place in the fridge to use throughout the week. Read More

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