Black Beanie Minestrone

By Barbara Day, M.S., R.D., C.N.

This recipe has it all.  It’s high in protein, high in vitamins and minerals, has lots of phytochemicals, and it’s high in dietary fiber. You can serve this with homemade cornbread to round out the meal.

Nutritional Information Per Serving:  341 calories, 13 grams protein, 16 grams of fat, 39 grams of CHO, 11 grams dietary fiber,  610 mg sodium.

Preparation Time: 

Serves:  6

Ingredients

  • 4 tbsp olive oil
  • 1 large onion, diced
  • 2 medium carrots, peeled & diced
  • 2 celery stalks, diced
  • 1 cup canned black beans, rinsed & drained
  • 1 cup canned light or dark kidney beans, rinsed & drained
  • 1 cup canned Great Northern beans, rinsed & drained
  • 8 cups of water
  • 1 cup Yukon Gold potatoes, diced
  • 2 medium zucchini, diced
  • 2 medium red tomatoes, diced or 1 cup canned diced tomatoes
  • 4 cups baby spinach, fresh or 2 cups frozen, thawed
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • 6 tsp olive oil for drizzling on top
  • 6 tbsp Parmigiano-Reggiano, freshly grated

Instructions

In a large pot over medium heat, sauté oil and onions until they are tender about 10 minutes. Add carrots and cook for about 3 minutes. Add celery, beans, & water and cook for about 20 minutes.  Add diced potatoes & zucchini & cook for another 20 minutes. Add tomatoes & juices & cover and simmer for additional 30 minutes. Add spinach and pepper and cook for additional 3 minutes. Serve with a drizzle of olive oil over each serving with some grated Parmigiano-Reggiano.

Shopping List

  • olive oil
  • 1 large onion
  • 2 medium carrots
  • celery stalk
  • black beans
  • light or dark kidney beans
  • Great Northern beans
  • Yukon Gold potatoes or red skinned potatoes
  • 2 medium zucchini
  • 2 medium red tomatoes
  • baby spinach, fresh or frozen
  • Fresh Parmigiano-Reggiano

Image from: tamalapaku.blogspot.com/2011/06/minestrone-soup.html

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.     

Fish with Veggies in a Packet

By Barbara Day, M.S., R.D., C.N.

Here’s an easy recipe that requires very little clean-up. Plus the whole meal is in the packet.

Nutritional Information Per Serving:  284 calories,  28 grams protein, 3 grams of fat,  36 grams of CHO, 5 grams dietary fiber,  475 mg sodium.

Preparation Time: 15 minutes  Cook Time: 30 minutes

Serves:  4

Ingredients

  • Cooking Spray
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon salt
  • ½ teaspoon dried dillweed
  • 4 small baking potatoes, sliced thin
  • 1 cups thinly sliced onions (about 2 medium)
  • 2 cups thinly sliced zucchini
  • 1 cup of thinly sliced carrot (about 2 medium)
  • 4 (4-ounce) halibut fillets (or any other firm white fish) 

Instructions

Coat one side of 4 (18-inch) squares of heavy-duty aluminum with cooking spray.  Combine lemon pepper, salt, and dillweed mixing well. Arrange ¼ of the sliced potatoes in center of each foil. Sprinkle potatoes with 1/8 of seasoning in each packet. Place ¼ of the onions & zucchini on top of the potatoes. Sprinkle with 1/8 of the seasoning. Add ¼ of the carrots & sprinkle with rest of the seasoning.  Place fish over all the vegetables. Crimp edges to seal the wrap. Put each foil packet on a baking sheet. Bake at 450 degrees for 30 to 35 minutes or until the fish flakes when tested with a fork. Clean up made easy!

Shopping List

  • Cooking Spray
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon salt
  • ½ teaspoon dried dillweed
  • 4 small baking potatoes, sliced thin
  • 1 cups thinly sliced onions (about 2 medium)
  • 2 cups thinly sliced zucchini
  • 1 cup of thinly sliced carrot (about 2 medium)
  • 4 (4-ounce) halibut fillets (or any other firm white fish)

 Image from: www.mealplanningmoms.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Spinach Cheesy Lasagna

By Barbara Day, M.S., R.D., C.N.

Here’s an easy-to-fix lasagna that can be fixed ahead & makes a great family meal. The time consuming part of this recipe is cooking the lasagna. The rest is just matter of adding prepared ingredients & baking.

Nutritional Information Per Serving:  324 calories, 25 grams protein, 10 grams of fat,  36 grams of CHO, 4 grams dietary fiber, 928 mg sodium.

Preparation Time: 20 minutes Cook: 30 minutes 

Serves:  8

Ingredients

  • 2 cups 1% reduced fat or fat free cottage cheese
  • 2 eggs
  • 2 (10-ounce) packages frozen chopped spinach, thawed and drained well
  • 2 ½ cups (20 oz) spaghetti sauce with mushrooms
  • 9 cooked lasagna noodles
  • 2 cups (8 ounces) shredded part-skim mozzarella cheese
  • 6 tablespoons of grated reduced fat Parmesan cheese

Instructions

Combine first 2 ingredients in a medium bowl, mixing well then set aside. Spread 1/3 cup spaghetti sauce in the bottom of a 13X9X2-inch baking dish.  Place 3 noodles over the sauce then place 1/3 of spinach mixture, 1/3 of mozzarella cheese, 2 tbsp of Parmesan cheese.  Repeat with 1/3 spaghetti sauce, 3 noodles, 1/3 spinach mixture with 1/3 of mozzarella cheese, 2 tbsp of Parmesan cheese. Repeat but top with mozzarella cheese. Bake uncovered at 350 degrees for 30 – 35 minutes or until heated thoroughly. Let stand 10 minutes before cutting.

 

Shopping List

  • 1% reduced fat or fat free cottage cheese
  • eggs
  • 2 (10-ounce) packages frozen chopped spinach
  • spaghetti sauce with mushrooms
  • lasagna noodles
  • 8 ounces shredded part-skim mozzarella cheese
  • grated reduced fat Parmesan cheese

Image from: mnrecipes.com/hidden-spinach-lasagna/

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Pineapple Crunchy Chicken Spinach Salad

By Barbara Day, M.S., R.D., C.N.

Here’s a summertime salad that can be used as a salad or can be made into a delicious sandwich. You can also add more vegetables like tomatoes or more fruit like grapes if you want.

Nutritional Information Per Serving:  262 calories, 22 grams protein, 13 grams of fat,  15 grams of CHO, 3 grams dietary fiber, 227 mg sodium.

Preparation Time: 10 minutes

Serves:  4

Ingredients

  • 2 cups cooked chicken breast, cubed
  • ¾ cup pineapple chunks, drained
  • ½ cup celery, diced
  • ½ cup slivered almonds, toasted
  • 4 green  onions, sliced
  • ½ cup plain nonfat yogurt
  • ½ cup reduced fat mayonnaise
  • 4 cups baby leaves spinach

Instructions

Mix chicken, pineapple, celery, almonds and onion and set aside. Blend yogurt and mayonnaise well and stir into chicken mixture.  Serve over spinach leaves.

Shopping List

  • chicken breast
  • pineapple chunks
  • celery
  • slivered almonds
  • 4 green  onions
  • plain nonfat yogurt
  • reduced fat mayonnaise
  • baby leaves spinach

Image from:  www.tasteofhome.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

 

Sweet Potato, Spinach, Black Bean & Quinoa Burrito

By Barbara Day, M.S., R.D., C.N.

I love sweet potatoes fixed almost any way. Here’s a really great recipe that adds a combination of vegetables and whole grains to make a delicious burrito.  If you don’t like sweet potatoes you can substitute acorn squash. You can also substitute kale or another green rather than use spinach.  You can also substitute another type of beans for the black beans. If you want to cut the calories, you can leave off the sour cream.

Nutritional Information Per Serving:  419 calories, 14 grams protein,  10 grams of fat,  63 grams of CHO,  9 grams dietary fiber,  1818 mg sodium.

Preparation Time: 15 minutes  Cook Time: 15 minutes

Serves:  4

Ingredients

  • 2 medium sweet potato, cooked, cube
  • ½ cup quinoa, dry
  • 2 garlic cloves, minced
  • 1 ½  cups fresh baby spinach
  • 2 tsp kosher salt to taste
  • 1 tsp ground cumin
  • 6 drops hot sauce (Frank’s Red Hot)
  • ½ black beans, cooked or canned (drained)
  • 4 whole grain tortillas
  • 1 cup of thick salsa
  • 1 cup of low fat sour cream

Instructions

Wash sweet potatoes. You can peel them or not. Cut them in small cubes. Place the sweet potatoes into boiling water. Boil until potato is tender to touch. About 15 minutes. You can also baked them as well & then cube them. To cook quinoa, boil 1 cup of water. Add quinoa & fresh spinach & simmer on low until the water is absorbed which takes about 10-12 minutes. In a bowl, mash sweet potatoes. Add black beans, garlic, spices and quinoa spinach mixture. Mix well. Divide sweet potato mixture equally over the 4 tortillas and fold.  Add ¼ salsa and ¼ cup of sour cream over the burritos. Enjoy.

 

Shopping List

  • 2 medium sweet potato
  • ½ cup quinoa
  • 2 garlic cloves
  • fresh baby spinach
  • kosher salt
  • ground cumin
  • hot sauce (Frank’s Red Hot)
  • black beans
  • whole grain tortillas
  • thick salsa
  • low fat sour cream

 Image from: http://tastykitchen.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

 

 

Spinach Salmon Cakes

Spinach Salmon Cakes

By Barbara Day, M.S., R.D., C.N.

 

I grew up eating canned salmon because we couldn’t afford fresh salmon. So you might say canned salmon is one of my comfort foods. Canned salmon is high in omega 3 fatty acids and always is wild salmon not farmed salmon.  If you mash the bones, you can get some extra calcium. Adding the spinach helps to increase the nutrient content as well and adds some dietary fiber. Canned salmon doesn’t contain more sodium, however.

Nutritional Information Per Serving:  336 calories,  28 grams protein, 14 grams of fat,  27 grams of CHO,  3 grams dietary fiber,  971 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes 

Serves:  4

Ingredients

  • 1 can (14 ¾ oz) salmon or 1 lb skinless salmon filet
  • ½ cup diced red onion
  • 1 egg, beaten
  • 2 tbsp lemon juice
  • 10 oz frozen chopped spinach, thawed
  • 2 tbsp Dijon mustard
  • ½ cup corn meal or whole wheat bread crumbs
  • 1 tbsp oil

Instructions

In a large bowl, drain salmon, remove skin.  Mash salmon bones & mix.  Add onion, lemon juice, spinach, sour cream, mustard, egg, and bread crumbs to mashed salmon.   Form into 3-inch cakes that are about ½-inch thick.  In a large non-stick pan, heat oil over medium heat. Cook salmon until lightly browned.

Yogurt-Dill Dressing

Can use this dressing on your salmon or other fish as well.

  • 6 oz fat free plain Greek yogurt
  • 1 cup fresh dill sprigs
  • 1 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 small shallot
  • ¼ tsp salt

Instructions

Put all the ingredients in a food processor or blender. Blend until smooth.  Serve over the Salmon Cakes.

Shopping List

  • 1 can (14 ¾ oz) salmon or 1 lb skinless salmon filet
  • red onion
  • 1 egg
  • lemon juice
  • 10 oz frozen chopped spinach
  • Dijon mustard
  • corn meal or whole wheat bread crumbs
  • oil
  • 6 oz fat free plain Greek yogurt
  • fresh dill sprigs
  • 1 small shallot

Image from: simplysophisticatedcooking.wordpress.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Barbara’s Derby Pie

By Barbara Day, M.S., R.D., C.N.

The Kentucky Derby happens on the first Saturday in May every year. Derby Pie is a long time Kentucky Tradition. I have been using this recipe for 35+ years and everyone seems to love it and typically ask for the recipe so I decided to share it with my friends. But, moderation is the key when you take a look at the calories. Holy cow, I have to run 56 minutes to burn 562 calories in one piece & I usually add whipped cream or Cool Whip.  If you are walking that’s about 112 minutes to burn the 562 calories! But it’s soooo worth it, once a year! Enjoy!

 Nutritional Information Per Serving: 562 calories, 6 grams protein, 34 grams of fat,  64 grams of CHO,  4 grams dietary fiber, 237 mg sodium.

 Preparation Time: 10 minutes  Bake Time: 1 hour 

Serves:  8

Ingredients

  • 1 cup sugar
  • ½ cup all-purpose flour
  • 2 slightly beaten eggs
  • 1 tsp vanilla
  • ¼ tsp salt
  • 1 stick butter or margarine, which has been melted and cooled
  • 1 cup broken-up pecans (or English walnuts)
  • 1 cup chocolate chips

Instructions

Mix 1 cup sugar with ½ cup flour in mixing bowl.  Then, add two slightly beaten eggs. Mix well using mixer.  Add cooled melted butter & mix well. Add vanilla & salt. Mix well. Add  broken-up pecan and chocolate chips. Mix well.  Pour into an unbaked pie shell and bake for one hour at 325 º.  Check and make sure it isn’t running.  Should  be puffed and dry looking and firm.

Serve warm with whipped cream or Cool Whip (optional) or serve cool.

Shopping List

  • sugar
  • all-purpose flour
  • 2 eggs
  • vanilla extract
  • salt
  • butter or margarine
  • broken-up pecans (or English walnuts)
  • chocolate chips

Image from: cocoaandcheese.blogspot.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Chicken Crunch Waldorf Salad

By Barbara Day, M.S., R.D. C.N.

 

This is one of my favorite recipe combinations that I refer to as my comfort food. But I made a few changes. I like to use sweet apples like Gala or Red delicious but you could also use Granny Smith apples. Plus I added grapes because I like grapes, too. I use red grapes because they have more nutrients than green grapes.

Nutritional Information Per Serving:  320 calories, 24 grams protein,  14 grams of fat,  26  grams of CHO,  3 grams of fiber,  219 mg sodium.

Preparation Time: 10 minutes 

Serves:  4

Ingredients

  • 2 cups coarsely chopped cooked chicken breast
  • 1 cup coarsely chopped apples (sweet or tart)
  • ½ cup sliced celery
  • 1/3 cup light Miracle Whip or Mayonnaise
  • ¼ cup walnut pieces
  • 2 tbsp raisins
  • 1 cup grapes

 

Instructions

Put all the ingredients in a bowl. Mix well. Place in refrigerator and let chill for 1 hour. Serve plain or on a bed of lettuce.

 

Shopping List

  • cooked chicken breast
  • apples
  • celery
  • light Miracle Whip or Mayonnaise
  • walnut pieces
  • raisins
  • grapes

Image from: wwwwhatdidyoueat.typepad.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

Easy Chicken Breasts A La Parmesan

By Barbara Day, M.S., R.D., C.N.

This is an incredibly easy recipe. When my boys were home, this was one of their favorite recipes. In fact, when they went to college, all of them would make this recipe when they lived in their apartments. If you want to cut down on the sodium, you can use lower sodium spaghetti sauce.  Serve with whole wheat spaghetti, brown rice, whole grain couscous or quinoa, garlic bread and green leafy salad.

 

Nutritional Information Per Serving:  462 calories, 25 grams protein, 26 grams of fat,  32 grams of CHO,  4 grams dietary fiber,  1276 mg sodium.

Preparation Time: 10 minutes  Cook Time: 30 minutes 

Serves:  4

Ingredients

  • 4 boneless chicken breasts, pounded to 1/2 inch thickness (1 lb)
  • 1 egg, beaten or 2 egg whites
  • 1/2 cup skim milk
  • 1/2 cup seasoned bread crumbs
  • 2  tablespoons olive oil
  • 8 ounces mozzarella cheese
  • 2 cups (1 lb) of prepared spaghetti sauce
  • ½ cup reduced fat Parmesan cheese

 

 

Instructions

Mix beaten egg and skim milk together and place in a flat bowl. Heat olive oil in a large skillet over medium-high heat. Dip the chicken breasts in mixture, then roll both sides of the chicken breasts in bread crumbs completely covering them with bread crumbs. Brown the chicken on both sides until golden, about 3 to 4 minutes on each side. Place chicken in a baking dish. Cover the chicken breasts with mozzarella cheese.  Spoon spaghetti sauce equally over the chicken. Sprinkle with Parmesan cheese and  add thin strips of mozzarella cheese on top. Bake at 350° for about 25 to 30 minutes, or until bubbly.

 

 

Shopping List

  • 4 boneless chicken breasts (1 lb)
  • 1 egg or egg whites
  • skim milk
  • seasoned bread crumbs
  • olive oil
  • 8 oz mozzarella cheese
  • 1 jar of prepared spaghetti sauce
  • reduced fat Parmesan cheese

 

 

 

 

 

Image from: www.wizardrecipes.com

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

Mexican Quinoa Stuffed Peppers

By Barbara Day, M.S., R.D., C.N.

Quinoa (pronounced KEEN-wah) is considered a whole grain but it is really a seed. Quinoa is high in protein and dietary fiber. It contains more high quality protein than any other grain. Quinoa is considered a complete protein because it contains all the 9 essential amino acids. It does not contain any gluten.  Quinoa is a perfect food for vegetarians, vegans and people who are lactose intolerance or gluten intolerant.

Quinoa can be served hot or cold. It can be served as a side dish, in soups, as a pilaf or as a breakfast cereal.  One cup of cooked quinoa has 222 calories, 8 grams of protein, 4 grams of fat, 32 grams of carbohydrate and 5 grams of dietary fiber.  Quinoa is a good source of magnesium, iron, selenium, calcium, folate and vitamin E.  I typically use quinoa in the place of rice or couscous. It takes about 10 – 15 minutes to cook. I typically cook a batch and store in the refrigerator.  It can be stored up to 4 days. I use it in soups and as a base for stir fry vegetables.

Nutritional Information Per Serving:  462 calories, 32 grams protein, 9 grams of fat,  59 grams of CHO,  13 grams dietary fiber,  1947 mg sodium.

Preparation Time:  20 minutes         Cook Time: 30 minutes

Serves:  4

 Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 4 large green peppers or other peppers of choice
  • 1 medium onion, diced
  • ½ lb fresh mushrooms, sliced
  • 4 oz fresh spinach
  • 1 tbsp butter or trans-fat free margarine
  • 1 – 28 oz can diced tomatoes, drained but reserve the juice
  • 2 garlic cloves, crushed
  • 1 – 15.5 oz jar of thick salsa or 2 cups of homemade thick salsa
  • 10 oz mozzarella cheese, shredded

 

Instructions

Pre-heat oven to 325 degrees. Cook the quinoa following basic directions (add 1 cup quinoa to 2 cups boiling water, return to boil, then lower heat & simmer until water is absorbed  about 15 minutes).  Cut the seeds out of the peppers. Steam green peppers until soft BUT no limp. In a large skillet, sauté onion & mushrooms in the butter.  Add drained tomatoes, crushed garlic, salsa & spinach.  Cook over medium heat for 10 minutes, then simmer for 10 minutes. Fold in cooked quinoa. Place peppers into a baking dish. Fill each pepper equally with the quinoa/vegetable mixture.  Pour 1/2 reserved tomato juice into the 4 peppers equally & then pour the rest of the tomato juice around the peppers.  Sprinkle the shredded mozzarella cheese over the peppers equally.  Bake for 30 – 35 minutes.

 

Shopping List

  • quinoa
  • 4 large green peppers or other peppers of choice
  • 1 medium onion
  • ½ lb fresh mushrooms
  • 4 oz fresh spinach
  • butter or trans-fat free margarine
  • 1 – 28 oz can diced tomatoes
  • 2 garlic cloves
  • 1 – 15.5 oz jar of thick salsa
  • 10 oz mozzarella cheese, shredded

Image from: www.homesavvyatoz.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.