tag:blogger.com,1999:blog-44053216710416242712024-03-13T08:56:32.131-07:00Eighty TwentyThis blog is dedicated to providing you with 80% HEALTHY recipes and 20% JUST PLAIN GOOD recipes.
Life is all about balanace, and so is healthy eating!Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.comBlogger913125tag:blogger.com,1999:blog-4405321671041624271.post-84179912179355105512023-01-23T14:29:00.000-08:002023-01-23T14:29:18.455-08:0080--- Pizza Chili<p><span style="font-family: georgia;">Here in the chilly Montana winter, soup season seems like it may be here to stay for a while. This quick, high protein chili is a popular one with my family! It makes a great base to add in more vegetables as well. Consider using zucchini, fresh tomatoes, or spinach in addition to the recipe. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitmT2yImr1bwwpPzK9OKMD3y6iuoxoOe61QgY8Nyfz61OKVgZZnCHoyiVF8Kl8_MD3a1xO3sNlaFRb7Y9t8Ml1M6takiUkbGBv-I77fIBeMitHCU44M2sLQJYqR9O5vD0m5TjcJ2WZX1A7m02ylE0EDimG3YzaRWKpm0k5PP-AzcDL-UUfp6tMKonYHQ/s4030/IMG_6039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3022" data-original-width="4030" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitmT2yImr1bwwpPzK9OKMD3y6iuoxoOe61QgY8Nyfz61OKVgZZnCHoyiVF8Kl8_MD3a1xO3sNlaFRb7Y9t8Ml1M6takiUkbGBv-I77fIBeMitHCU44M2sLQJYqR9O5vD0m5TjcJ2WZX1A7m02ylE0EDimG3YzaRWKpm0k5PP-AzcDL-UUfp6tMKonYHQ/w640-h480/IMG_6039.jpg" width="640" /></a></div><span style="font-family: georgia;"><br /></span><p></p><p><span style="font-family: georgia; font-size: x-large;"><b>Pizza Chili</b></span></p><p><span style="font-family: georgia; font-size: large;"><i>Serves 8</i></span></p><p><span style="font-family: georgia; font-size: x-large;"><br /></span></p><p><span style="font-family: georgia; font-size: x-large;">1 Tbsp olive oil</span></p><p><span style="font-family: georgia; font-size: large;">1 green bell pepper, chopped</span></p><p><span style="font-family: georgia; font-size: large;">1 onion, chopped</span></p><p><span style="font-family: georgia; font-size: large;">1 lb lean ground turkey, wild game, or bison</span></p><p><span style="font-family: georgia; font-size: large;">1 lb Italian seasoned ground turkey or chicken sausage</span></p><p><span style="font-family: georgia; font-size: large;">40 oz marinara sauce of your choice (preferably without added sugar)</span></p><p><span style="font-family: georgia; font-size: large;">1 can Italian-seasoned diced tomatoes</span></p><p><span style="font-family: georgia; font-size: large;">1 can white beans, drained and rinsed</span></p><p><span style="font-family: georgia; font-size: large;">2 cups chicken bone broth</span></p><p><span style="font-family: georgia; font-size: large;">2 cubes frozen minced garlic (or 2 cloves fresh chopped)</span></p><p><span style="font-family: georgia; font-size: large;">8 oz fresh mushrooms, sliced</span></p><p><span style="font-family: georgia; font-size: large;">3 Tbsp balsamic vinegar</span></p><p><span style="font-family: georgia; font-size: large;">1 Tbsp dried basil</span></p><p><span style="font-family: georgia; font-size: large;">1 Tbsp dried oregano</span></p><p><span style="font-family: georgia; font-size: large;">1/2 tsp red pepper flakes</span></p><p><span style="font-family: georgia; font-size: large;">Salt and ground black pepper, to taste</span></p><p><span style="font-family: georgia; font-size: large;">Fresh chopped basil, for garnish</span></p><p><span style="font-family: georgia; font-size: large;">Shredded parmesan cheese, for garnish</span></p><p><span style="font-family: georgia; font-size: large;"><br /></span></p><p><span style="font-family: georgia; font-size: large;">In a soup pot or Dutch oven, heat olive oil over medium-high heat. Add the onion and pepper, and sauté until fragrant, 3-4 minutes. Add ground meat and sausage and brown until cooked through. Add marinara sauce, diced tomatoes, white beans, bone broth, garlic, mushrooms, vinegar, and seasonings. Reduce heat to a simmer and allow to cook through, uncovered, for 10-15 minutes. Season with salt and ground black pepper to taste. Garnish with fresh chopped basil and shredded parmesan, if desired.</span></p><p><span style="font-family: georgia; font-size: large;"><br /></span></p><p><span style="font-family: georgia; font-size: large;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 347 calories, 34 g protein, 12.5 g fat, 46 g carbohydrates, 14 g fiber</span></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-57822724893796039322022-07-31T16:13:00.002-07:002022-07-31T16:13:42.154-07:0080--- Joyous Almond Coconut Overnight Oats<p> <span style="font-family: georgia;">These overnight oats have an unexpected ingredient that you can't knock until you try it! </span></p><p><span style="font-family: georgia;">RICED CAULIFLOWER.</span></p><p><span style="font-family: georgia;">I know that some people are "fed up" with <i>cauliflower everything</i>, but it can be a great neutral-flavored way to add veggies (and filling fiber and vitamins and minerals) to your meal.</span></p><p><span style="font-family: georgia;">Joyous Almond Coconut Overnight Oats taste just like that candy bar of a similar name! Such a fun way to have a nutritious breakfast that will keep you fuller longer!</span></p><p><span style="font-family: georgia;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjqA3arICEvyNWoSH8vZDMlzgIt90hvz-DaeKJWG8cfVhZ4LN_LWHNusWSqL9JqZICzmrCb2_UUpkXD4t5L2Asanw3ACSQok_Tkh4fDCystQ7bHWAHdAeWlvc21BsDsGI2NTSAzIKQwq3nFl0F6sWsNMVfSNrDKZXX53aC8ngeNmKJVTuuIROgdrujQIA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4032" data-original-width="3024" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEjqA3arICEvyNWoSH8vZDMlzgIt90hvz-DaeKJWG8cfVhZ4LN_LWHNusWSqL9JqZICzmrCb2_UUpkXD4t5L2Asanw3ACSQok_Tkh4fDCystQ7bHWAHdAeWlvc21BsDsGI2NTSAzIKQwq3nFl0F6sWsNMVfSNrDKZXX53aC8ngeNmKJVTuuIROgdrujQIA" width="360" /></a></span></div><span style="font-family: georgia;"><br /><br /></span><p></p><p><span style="font-family: georgia; font-size: x-large;"><b>Joyous Almond Coconut Overnight Oats</b></span></p><p><span style="font-family: georgia; font-size: medium;"><i>Serves 1</i></span></p><p><span style="font-family: georgia; font-size: medium;">6 oz nonfat plain Greek yogurt</span></p><p><span style="font-family: georgia; font-size: medium;">1 scoop collagen peptides</span></p><p><span style="font-family: georgia; font-size: medium;">1 scoop <a href="https://www.amazon.com/teraswhey-Simple-Protein-Bourbon-Vanilla/dp/B00HA6I8Y2/ref=sr_1_5?gclid=Cj0KCQjw0JiXBhCFARIsAOSAKqDK96LIJZzT0jZj5_zcpMzd2uFtn6-ooT5y3US_sS8QQpvG6BWlMV8aAt93EALw_wcB&hvadid=410016786177&hvdev=c&hvlocphy=9021321&hvnetw=g&hvqmt=b&hvrand=5991962548955749781&hvtargid=kwd-25460020745&hydadcr=5942_10990868&keywords=tera+whey&qid=1659308889&sr=8-5" target="_blank">vanilla whey protein powder</a></span></p><p><span style="font-family: georgia; font-size: medium;">1 Tbsp <a href="https://www.amazon.com/Lakanto-Maple-Flavored-Sugar-Free-Syrup/dp/B01G4I8WCE" target="_blank">monkfruit maple syrup</a> (or regular maple syrup)</span></p><p><span style="font-family: georgia; font-size: medium;">3-4 oz cooked riced cauliflower (frozen and microwaved works great)</span></p><p><span style="font-family: georgia; font-size: medium;">1/3 cup rolled (Old Fashioned) oats</span></p><p><span style="font-family: georgia; font-size: medium;">1 Tbsp shredded unsweetened coconut flakes</span></p><p><span style="font-family: georgia; font-size: medium;">3/4 tsp coconut extract</span></p><p><span style="font-family: georgia; font-size: medium;">1/2 tsp almond extract</span></p><p><span style="font-family: georgia; font-size: medium;">1 Tbsp mini milk chocolate chips</span></p><p><span style="font-family: georgia; font-size: medium;">1 Tbsp slivered almonds</span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Combine all ingredients except for chocolate chips and slivered almonds in a 2 cup lidded container. Top with chocolate chips and slivered almonds. Cover and place in the refrigerator overnight. </span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 425 calories, 42.5 g protein, 12 g fat, 38 g carbohydrates, 10 g fiber</span></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-76891428780718392732022-06-20T07:15:00.000-07:002022-06-20T07:15:08.138-07:0080--- Albacore Ceviche<div style="text-align: left;"><span style="font-family: georgia;">With summer here and the kids out of school I am into preparing quick and healthy meals that are easy to pack for a picnic, camping, boating, and road trips! This albacore ceviche uses canned tuna, which makes it inexpensive and easy! </span></div><div style="text-align: left;"><span style="font-family: georgia;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEibhUXKH8b6LUEQhPTgLODUZR2Kcxl2qEGE_bk345IANfvs2sH6AdQ2ZiBQak0kqCSmZQqR6Vw7oEZwk6HBn4MIhro2lCJ5wFWCn9ZUE6zgy1_kMJYhi5H8f_AyjYLoOEv-8ocuk2NJsJHcR-wwVaIRFRHm19EVph4NMkc28fpMv-hFhfFu9dqt7XO3DA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEibhUXKH8b6LUEQhPTgLODUZR2Kcxl2qEGE_bk345IANfvs2sH6AdQ2ZiBQak0kqCSmZQqR6Vw7oEZwk6HBn4MIhro2lCJ5wFWCn9ZUE6zgy1_kMJYhi5H8f_AyjYLoOEv-8ocuk2NJsJHcR-wwVaIRFRHm19EVph4NMkc28fpMv-hFhfFu9dqt7XO3DA=w480-h640" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></span></div><div style="text-align: left;"><span style="font-family: georgia;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: x-large;"><b>Albacore Ceviche</b></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">Serves 4</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">20 oz (4 small cans) water-packed albacore tuna, drained</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1 pint cherry tomatoes, chopped</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1/2 red onion, chopped</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">3 limes, zested and juiced</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">3 Tbsp orange juice</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1 english cucumber, chopped</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1 avocado, chopped</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1/2 cup chopped cilantro</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1 jalapeno, finely chopped if desired</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">1/2 tsp sea salt or to taste</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">Combine all ingredients in a bowl and stir gently to combine. Cover and allow to sit in the refrigerator (or chilled cooler!) for at least 3 hours prior to serving. </span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">Serve with tortilla chips!</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;">Nutrition info <span style="color: red;"><b>per 1 serving</b></span>: 223 calories, 7 g fat, 31 g protein, 12 g carbohydrates</span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-family: georgia;"><br /></span></div>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-21631520461115377832022-05-23T18:14:00.002-07:002022-05-23T18:14:55.981-07:0080--- Buffalo Chicken Shepherd's Pie <p> <span style="font-family: georgia;">Anything spicy buffalo chicken is a GREAT idea, and these shepherd's pies are no exception. </span></p><p><span style="font-family: georgia;">The best part about them is you can customize each pie since they are individual servings! You could use ANY sauce, which is added after the mixture has been added to each ramekin. Some ideas include bbq sauce, tikka masala, gravy, enchilada sauce...... </span></p><p>If you're sticking with buffalo, however, check out my new <a href="https://blondebeards.com/products/ipa" target="_blank">favorite</a>.</p><p><span style="font-family: georgia;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgUlXPcua-QfWfmGXAWA178JUfHy11nrkJIdKrqHdSz7FhvWc3L16sg1P64uI3x8hlyHqoTa6YhTlwaMsSaLoOuzurZ_m6kbRuBIMX1qoKvf_lwLV7W1A5UgEs_WiQt1wWVNIdd57ArUkvxeDLvMzhnGT_GQp7OTZwXLJPCuhg7c4drVUcURIr8ngokjg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2243" data-original-width="2860" height="502" src="https://blogger.googleusercontent.com/img/a/AVvXsEgUlXPcua-QfWfmGXAWA178JUfHy11nrkJIdKrqHdSz7FhvWc3L16sg1P64uI3x8hlyHqoTa6YhTlwaMsSaLoOuzurZ_m6kbRuBIMX1qoKvf_lwLV7W1A5UgEs_WiQt1wWVNIdd57ArUkvxeDLvMzhnGT_GQp7OTZwXLJPCuhg7c4drVUcURIr8ngokjg=w640-h502" width="640" /></a></span></div><span style="font-family: georgia;"><br /><br /></span><p></p><p><span style="font-family: georgia; font-size: x-large;"><b>Buffalo Chicken Shepherd's Pie</b></span></p><p><span style="font-family: georgia; font-size: medium;"><i>Serves 6</i></span></p><p><span style="font-family: georgia; font-size: medium;"><i><br /></i></span></p><p><span style="font-family: georgia; font-size: medium;">3 yellow potatoes, cubed</span></p><p><span style="font-family: georgia;"><span style="font-size: medium;">4 oz plain nonfat Greek yogurt</span></span></p><p><span style="font-family: georgia;"><span style="font-size: medium;">2 lb lean ground chicken</span></span></p><p><span style="font-family: georgia; font-size: medium;">1 yellow onion, chopped</span></p><p><span style="font-family: georgia; font-size: medium;">6 stalks celery, chopped</span></p><p><span style="font-family: georgia; font-size: medium;">3 large carrots, chopped</span></p><p><span style="font-family: georgia; font-size: medium;">2 cloves garlic, minced</span></p><p><span style="font-family: georgia; font-size: medium;">1 tsp adobo chicken seasoning (or other chicken seasoning)</span></p><p><span style="font-family: georgia; font-size: medium;">2 Tbsp olive oil</span></p><p><span style="font-family: georgia; font-size: medium;">1 10 oz package frozen riced cauliflower</span></p><p><span style="font-family: georgia; font-size: medium;">1/2 cup all-purpose flour (use brown rice flour for GF option)</span></p><p><span style="font-family: georgia; font-size: medium;">3 cups buffalo hot sauce (or any other sauce you desire)</span></p><p><span style="font-family: georgia; font-size: medium;">Salt and ground black pepper</span></p><p><span style="font-family: georgia; font-size: medium;">Crumbled gorgonzola cheese (or other shredded cheese if desired)</span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Bring a large pot of water to a boil, then add cubed potatoes. Boil for 15 minutes or until softened. Drain and transfer potatoes to a bowl, set aside.</span></p><p><span style="font-family: georgia; font-size: medium;">Preheat oven to 350 degrees. Heat olive oil in a large nonstick skillet over medium high heat. Add onion, carrots, and celery. Saute until softened, 5-6 minutes. Add ground chicken and crumble as it cooks through. Add minced garlic and season with chicken seasoning. Stir in frozen riced cauliflower, and cook until cooked through. Sprinkle mixture with flour and continue to cook for 3-4 minutes, or until mixture is thickened. Remove from heat.</span></p><p><span style="font-family: georgia; font-size: medium;">Divide chicken mixture into six 2 cup ramekins, sprayed lightly with olive oil spray. Pour 1/2 cup of desired sauce into each ramekin and use a fork to stir gently. Press down the mixture so that the top of each is even (making potatoes easier to spread). </span></p><p><span style="font-family: georgia; font-size: medium;">Mash the potatoes and mix in the Greek yogurt. Season with salt and ground black pepper. Divide the potatoes between the six ramekins, spreading over the top of the chicken mixture.</span></p><p><span style="font-family: georgia; font-size: medium;">Place the ramekins on a baking sheet, then cover loosely with aluminum foil. Bake for 15 minutes, then remove from oven, sprinkle with cheese, and bake for additional 10 minutes uncovered.</span></p><p><span style="font-family: georgia; font-size: medium;">Remove ramekins from oven and serve!</span></p><p><span style="font-family: georgia; font-size: medium;">Nutrition info <b><span style="color: red;">per 1 pie with buffalo sauce</span></b>: 357 calories, 17 g fat, 32 g protein, 31 g carbohydrates, 4.5 g fiber</span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia;"><br /></span></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-4908260675405825972022-04-21T19:34:00.000-07:002022-04-21T19:34:25.835-07:0080--- Turkey Chorizo & Street Corn Stuffed Peppers<p><span style="font-family: georgia; font-size: medium;">This fun and healthy twist on a stuffed pepper is perfect for Cinco de Mayo! The flavors melt together and bring a little fiesta to your taste buds. </span></p><p><span style="font-family: georgia; font-size: medium;">If you can't find chorizo-seasoned turkey sausage, <a href="https://www.skinnytaste.com/easy-healthy-turkey-chorizo/" target="_blank">this Skinny Taste recipe</a> is a great equivalent!</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhYCx-_4f4vtKcWZ2FMn2c_iHStmdYKFDrh-oQ3_FD8pomnn1TtYmw1HnRt1YcdYV0lQUkfZOO_fXNGsHmoPYXQ1il4hXe-TdYW0W_f-SifMgzJeq-FH9STGIT3a1aLQMsdpeijk5P1waagmjoRur6KZ2O5FTCLayNcjCU3S3rkcdEkFAjT811oxiHHeA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="3022" data-original-width="4030" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEhYCx-_4f4vtKcWZ2FMn2c_iHStmdYKFDrh-oQ3_FD8pomnn1TtYmw1HnRt1YcdYV0lQUkfZOO_fXNGsHmoPYXQ1il4hXe-TdYW0W_f-SifMgzJeq-FH9STGIT3a1aLQMsdpeijk5P1waagmjoRur6KZ2O5FTCLayNcjCU3S3rkcdEkFAjT811oxiHHeA=w640-h480" width="640" /></a></div><br /><br /><p></p><p><span style="font-size: x-large;"><b>Turkey Chorizo & Street Corn Stuffed Peppers</b></span></p><p><span style="font-size: large;"><i>Serves 8</i></span></p><p><span style="font-family: georgia; font-size: medium;">1 lb ground turkey chorizo (I used <a href="https://www.jennieo.com/products/chorizo-seasonings-turkey-sausage/" target="_blank">Jenni-O brand</a>)</span></p><p><span style="font-family: georgia; font-size: medium;">1 lb frozen sweet corn kernels</span></p><p><span style="font-family: georgia; font-size: medium;">1 tsp smoked paprika</span></p><p><span style="font-family: georgia; font-size: medium;">1/2 tsp ground cumin</span></p><p><span style="font-family: georgia; font-size: medium;">1/2 tsp chili powder</span></p><p><span style="font-family: georgia; font-size: medium;">1 cup nonfat plain Greek yogurt</span></p><p><span style="font-family: georgia; font-size: medium;">3 tbsp lite mayonnaise</span></p><p><span style="font-family: georgia; font-size: medium;">1/2 cup chopped cilantro</span></p><p><span style="font-family: georgia; font-size: medium;">4 stalks green onions, chopped</span></p><p><span style="font-family: georgia; font-size: medium;">8 oz crumbled feta (I used reduced fat) or crumbled cojita cheese</span></p><p><span style="font-family: georgia; font-size: medium;">4 large red bell peppers, halved and seeded</span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Preheat oven to 400 degrees. Place parchment paper or a nonstick baking mat onto a baking sheet and spray with olive oil. Spread frozen corn onto the baking sheet, and sprinkle with paprika, cumin, and chili powder. Bake for 20 minutes then remove from oven.</span></p><p><span style="font-family: georgia; font-size: medium;">While corn is roasting, cook ground chorizo in a nonstick skillet over medium high heat until crumbled and browned. Remove from heat.</span></p><p><span style="font-family: georgia; font-size: medium;">In a blender, combine yogurt, mayo, and 1/3 cup of the roasted corn kernels. Mix until a smooth puree is formed.</span></p><p><span style="font-family: georgia; font-size: medium;">In a mixing bowl combine the remainder of the roasted corn, cooked chorizo, yogurt mixture, chopped green onions, chopped cilantro, and cheese. Fold gently to combine.</span></p><p><span style="font-family: georgia; font-size: medium;">Place halved red bell peppers into a baking dish sprayed lightly with olive oil spray. Fill each pepper half with the mixture (overflowing is fine). Cover dish with aluminum foil and bake for 20 minutes. Remove foil and bake for additional 5-8 minutes, or until peppers are softened and mixture is lightly toasted.</span></p><p><span style="font-family: georgia; font-size: medium;">Serve topped with crumbled tortilla chips, additional chopped cilantro and/or green onions, and additional crumbled cheese if desired.</span></p><p><span style="font-family: georgia; font-size: medium;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Nutrition info <b><span style="color: red;">per 1 pepper half</span></b>: 281 calories, 19 g protein, 15 g fat, 18 g carbohydrates, 5 g fiber</span></p><p><span style="font-family: georgia;"><br /></span></p><p><br /></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-66948843564406965002022-04-10T07:36:00.001-07:002022-04-10T07:36:45.880-07:0080--- High Protein Carrot Cake Overnight Oats (High Fiber)<p style="text-align: left;"><span style="font-family: georgia;">I love an easy breakfast meal prep, especially the week before a big holiday with lots of upcoming prepping and cooking. These High Protein Carrot Cake Overnight Oats are filling and delicious! </span></p><p style="text-align: left;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEii8CcfYkZAm_4mqEiElpEjQAQW2ObalGQeoJZHfTukYVELB_drpSgpdgLzv5lHvHmFaNFS7Qzy_KB41H-0KTc7mDFsl6qr2BXr8fIe7A1JixcrdMl2spHjTyM0bn6nZ-_7pWIWNm3728TxxoNA7VYmEOmdHl2q8IoGpk_mePfNKEESU9yWufQWM8LQyg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEii8CcfYkZAm_4mqEiElpEjQAQW2ObalGQeoJZHfTukYVELB_drpSgpdgLzv5lHvHmFaNFS7Qzy_KB41H-0KTc7mDFsl6qr2BXr8fIe7A1JixcrdMl2spHjTyM0bn6nZ-_7pWIWNm3728TxxoNA7VYmEOmdHl2q8IoGpk_mePfNKEESU9yWufQWM8LQyg=w640-h480" width="640" /></a></div><br /><b><span style="font-family: georgia;"><br /></span></b><p></p><p style="text-align: left;"><b><span style="font-family: georgia; font-size: x-large;">High Protein Carrot Cake Overnight Oats</span></b></p><h3 style="text-align: left;"><i><span style="font-family: georgia;">Serves 5</span></i></h3><div><span style="font-family: georgia;">20 oz can crushed pineapple</span></div><div><span style="font-family: georgia;">10 oz shredded carrots, chopped finely in a food processor</span></div><div><span style="font-family: georgia;">18 oz plain Greek yogurt (I used nonfat, however you can use any you prefer)</span></div><div><span style="font-family: georgia;">2 scoops (28 g) vanilla whey protein powder (I like <a href="https://www.amazon.com/Teraswhey-Simply-Protein-Bourbon-Vanilla/dp/B0195NFTIA/ref=sr_1_7?gclid=CjwKCAjw3cSSBhBGEiwAVII0Z0r-ryv0JIA0ZPAnrv3WN2gbiwBR2Awm2yP1uPOjja4LL5adIxfxIRoC8EcQAvD_BwE&hvadid=153750098119&hvdev=c&hvlocphy=9021321&hvnetw=g&hvqmt=e&hvrand=14804403059758833204&hvtargid=kwd-19713666065&hydadcr=21187_9333789&keywords=tera%27s+whey&qid=1649523735&sr=8-7" target="_blank"><b>Tera's Whey</b></a> for simple ingredients)</span></div><div><span style="font-family: georgia;">4 scoops <a href="https://www.amazon.com/Vital-Proteins-Collagen-Peptides-Pasture-Raised/dp/B00K6JUG4K" target="_blank"><b>Vital Collagen Protein Powder</b></a>, unflavored</span></div><div><span style="font-family: georgia;">1 1/2 cups old fashioned oats</span></div><div><span style="font-family: georgia;">10 oz frozen riced cauliflower, cooked and cooled (optional)</span></div><div><span style="font-family: georgia;">2 tsp pure coconut extract</span></div><div><span style="font-family: georgia;">2 Tbsp honey, maple syrup, or <a href="https://www.amazon.com/Lakanto-Maple-Flavored-Sugar-Free-Syrup/dp/B01G4I8WCE/ref=sr_1_1_sspa?gclid=CjwKCAjw3cSSBhBGEiwAVII0Z8yFv0GngSIJjz3hPpDk8bZPMN5ytSlrPH5hc9kV2rrwPrYVXmQl0hoC4acQAvD_BwE&hvadid=178329878625&hvdev=c&hvlocphy=9021321&hvnetw=g&hvqmt=e&hvrand=16530862762138139271&hvtargid=kwd-460674845752&hydadcr=4604_9619787&keywords=lakanto+maple+syrup&qid=1649523852&sr=8-1-spons&psc=1&smid=AVMAALDQF459F&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExVUxFSzdCWjREUjU0JmVuY3J5cHRlZElkPUEwODUzNTgzMlE4UFYwTEpGQzhZSyZlbmNyeXB0ZWRBZElkPUEwOTQxNTA0VTFXNkJIVkkxM0ExJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==" target="_blank">monkfruit sweetener</a> </span></div><div><span style="font-family: georgia;">2 tsp ground cinnamon</span></div><div><span style="font-family: georgia;">1 1/2 tsp ground ginger</span></div><div><span style="font-family: georgia;">1/4 tsp ground allspice</span></div><div><span style="font-family: georgia;">1/4 tsp ground nutmeg</span></div><div><span style="font-family: georgia;">1/4 tsp sea salt</span></div><div><span style="font-family: georgia;">Unsweetened coconut chips (optional)</span></div><div><span style="font-family: georgia;">Chopped pecans (optional)</span></div><div><span style="font-family: georgia;"><br /></span></div><div><span style="font-family: georgia;"><br /></span></div><div><span style="font-family: georgia;">Combine all ingredients in a large bowl. Divide into five portions and refrigerate overnight (and up to 5 days). When serving top with coconut chips and chopped pecans, if desired.</span></div><div><span style="font-family: georgia;"><br /></span></div><h3 style="text-align: left;"><span style="font-family: georgia;">Nutrition Info <span style="color: red;">per 1 portion</span>: 310 calories, 28 g protein, 2 g fat, 48 g carbohydrates, 8 g fiber</span></h3><div><br /></div>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-25872609622664930092022-01-06T11:12:00.004-08:002022-05-23T18:15:07.469-07:0080--- Slow Cooker Turkey Verde Chili<p><span style="font-family: georgia;">It's been a moment or two since I've posted a recipe. My work and family have been taking precedence over blogging, however I still continue to create recipes and cook dinner nearly every night! My hubby and friends have requested that I make this chili time and time again, so I figured it was time for a share! </span></p><p><span style="font-family: georgia;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia;"><a href="https://lh3.googleusercontent.com/-9I_8XZCfmK0/Ydc-vuDDTgI/AAAAAAAAFVI/CFwNag7T6OoB0oe3wHQBrE46qTWUcEu8wCNcBGAsYHQ/IMG_2688.JPG" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="3024" data-original-width="4032" height="480" src="https://lh3.googleusercontent.com/-9I_8XZCfmK0/Ydc-vuDDTgI/AAAAAAAAFVI/CFwNag7T6OoB0oe3wHQBrE46qTWUcEu8wCNcBGAsYHQ/IMG_2688.JPG" width="640" /></a></span></div><span style="font-family: georgia;"><br /><br /></span><p></p><p><span style="font-family: georgia; font-size: x-large;"><b>Turkey Verde Chili</b></span></p><p><span style="font-family: georgia; font-size: medium;"><b><i>Serves 6</i></b></span></p><p><span style="font-family: georgia;">1 yellow onion, chopped</span></p><p><span style="font-family: georgia;">1 yellow bell pepper, seeded and chopped</span></p><p><span style="font-family: georgia;">10 medium tomatillos, chopped</span></p><p><span style="font-family: georgia;">3 celery stalks, chopped</span></p><p><span style="font-family: georgia;">1 pasilla or poblano pepper, seeded and chopped</span></p><p><span style="font-family: georgia;">1 jalapeno, seeded and chopped</span></p><p><span style="font-family: georgia;">1.5 lb lean ground turkey, browned in a nonstick skillet</span></p><p><span style="font-family: georgia;">1 can white chili beans</span></p><p><span style="font-family: georgia;">28 oz can green enchilada sauce</span></p><p><span style="font-family: georgia;">1 jar (16 oz) <a href="https://www.amazon.com/Salpica-Cilantro-Charred-Tomatillo-Medium/dp/B004AH92KI" target="_blank">Salpica Cilantro Green Olive Salsa</a> (highly recommended however other green salsa can be substituted)</span></p><p><span style="font-family: georgia;">1 tsp adobo seasoning</span></p><p><span style="font-family: georgia;">1 Tbsp dried Mexican oregano</span></p><p><span style="font-family: georgia;">1 tsp smoked paprika</span></p><p><span style="font-family: georgia;">1 Tbsp ground cumin</span></p><p><span style="font-family: georgia;">2 Tbsp chili powder</span></p><p><span style="font-family: georgia;">1 Tbsp tamari (or soy sauce)</span></p><p><span style="font-family: georgia;">Salt and ground black pepper to taste</span></p><p><span style="font-family: georgia;">1 cup chopped cilantro leaves to garnish</span></p><p><span style="font-family: georgia;"><br /></span></p><p><span style="font-family: georgia;">Combine all ingredients, except for cilantro, in a large crock pot. Set crock pot to low and cook for 6 hours. Garnish with cilantro and serve.</span></p><p><span style="font-family: georgia;"><br /></span></p><p><span style="font-family: georgia; font-size: medium;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 346 calories, 27 g protein, 10.5 g fat, 31.5 g carbohydrates, 12 g fiber</span></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-33083562286739024452021-02-01T12:08:00.005-08:002021-02-02T09:55:24.085-08:002021 Healthier Super Bowl Recipes<p><span style="font-size: large;"><span style="font-family: georgia;">Quick little round-up of some healthy Super Bowl Recipes, including some new recipes, and some old standbys.</span></span></p><p><span style="font-family: georgia;"><br /></span></p><p style="text-align: center;"><a href="https://www.eat8020.com/2020/10/80-bison-beet-and-black-bean-chili.html" target="_blank"><b><span style="font-family: georgia; font-size: x-large;">Bison, Beet, & Black Bean Chili</span></b></a></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.eat8020.com/2020/10/80-bison-beet-and-black-bean-chili.html" style="margin-left: 1em; margin-right: 1em;" target="_blank"><span style="font-family: georgia;"><img alt="" data-original-height="640" data-original-width="480" height="640" src="https://lh3.googleusercontent.com/-lslFKNxRSw8/YBhdNw8bg4I/AAAAAAAAFLk/oyB_XZotllIYbsMngBBMYGt_69RkXf2sgCLcBGAsYHQ/w480-h640/image.png" width="480" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-family: georgia; font-size: x-large;"><a href="https://www.eat8020.com/2020/06/80-chicken-satay-dip.html" target="_blank">Chicken Satay Dip</a></span></b></div><div class="separator" style="clear: both; text-align: center;"><b><br /></b></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia; margin-left: 1em; margin-right: 1em;"><a href="https://www.eat8020.com/2020/06/80-chicken-satay-dip.html" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="" data-original-height="480" data-original-width="640" height="480" src="https://lh3.googleusercontent.com/-1ddQis7cpwY/YBhdh9DGSbI/AAAAAAAAFLs/aJKr2x40S4UWf-r2UofWsawH0ZhhVGQHgCLcBGAsYHQ/w640-h480/image.png" width="640" /></a></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-family: georgia; font-size: x-large;"><a href="https://www.eat8020.com/2020/06/80-buffalo-cauliflower-salad.html" target="_blank">Buffalo Cauliflower Salad</a></span></b></div><div class="separator" style="clear: both; text-align: center;"><b><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.eat8020.com/2020/06/80-buffalo-cauliflower-salad.html" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="" data-original-height="480" data-original-width="640" height="480" src="https://lh3.googleusercontent.com/-gH6uLVskoGk/YBheeqoRTzI/AAAAAAAAFL4/l6A2t_s4pFAIwPQBVRZwwYF4BvWwjfQ_QCLcBGAsYHQ/w640-h480/image.png" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-family: georgia; font-size: x-large;"><a href="https://www.eat8020.com/2011/10/80-broccamole.html" target="_blank">Broccamole</a></span></b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.eat8020.com/2011/10/80-broccamole.html" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="" data-original-height="480" data-original-width="640" height="480" src="https://lh3.googleusercontent.com/-CgxjW3fWXNM/YBhfhLaE5UI/AAAAAAAAFME/q8MisIaRtj0FY9g30IVCBsZbNX4Y2Zy9ACLcBGAsYHQ/w640-h480/image.png" width="640" /></a></div><br /><span style="font-family: georgia;"><br /></span><br /><p></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-3754515666560567952020-12-02T10:45:00.001-08:002020-12-02T10:45:36.813-08:0080 (ish)--- Sweet Potato Tahini Dip<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-vyVNzbmpB4U/X8ffD6h3HcI/AAAAAAAAFJw/zSsYwLMLbU8NvhTszufOYwxI-mo4I813ACLcBGAsYHQ/IMG_8689.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="536" src="https://lh3.googleusercontent.com/-vyVNzbmpB4U/X8ffD6h3HcI/AAAAAAAAFJw/zSsYwLMLbU8NvhTszufOYwxI-mo4I813ACLcBGAsYHQ/w402-h536/IMG_8689.jpg" width="402" /></a></div><br /><span style="font-family: georgia;">Much like my <a href="https://www.eat8020.com/2018/11/20ish-green-bean-casserole-dip.html" target="_blank"><b>Green Bean Casserole Dip</b></a>, this recipe was created with the idea that although you may want all of the traditional holiday dishes at your celebratory meal, it typically ends up being too much food (and excessive amounts of leftovers). By creating these dishes as appetizers, you can eat them as a light lunch or snack, and save room on the table for the absolute essentials {noted everyone's absolute essentials are different}.</span><p></p><p>Sweet potatoes are a wonderful low-glycemic starch with lots of vitamins and minerals, and when blended with the healthy fats in tahini, you get a creamy delicious treat! I served mine with <a href="https://www.target.com/p/stacy-s-cinnamon-sugar-pita-chips-7-33oz/-/A-14911262?ref=tgt_adv_XS000000&AFID=google&fndsrc=tgtao&DFA=71700000012688746&CPNG=DSA_Grocery&adgroup=DSA%2BGrocery&LID=700000001173084pgs&LNM=DYNAMIC+SEARCH+ADS&network=g&device=c&location=9021321&targetid=aud-555188349750:dsa-494181336630&ds_rl=1246978&gclid=Cj0KCQiAk53-BRD0ARIsAJuNhpvFRCoGLx9mmUkFA9gwIrdAeQtzP16kZUAeeU87YgR8Fye__UNhTz0aAnbsEALw_wcB&gclsrc=aw.ds" target="_blank">Stacey's Cinnamon and Sugar Pita Chips</a> for an extra "wink" at the holidays!</p><p><span style="font-size: x-large;"><b>Sweet Potato Tahini Dip</b></span></p><p><span style="font-size: large;"><i>Serves 8</i></span></p><p><span style="font-size: large;">3 medium sweet potatoes, peeled and cubed into 1" pieces</span></p><p><span style="font-size: large;">1/2 Tbsp olive oil</span></p><p><span style="font-size: large;">Sprinkle sea salt</span></p><p><span style="font-size: large;">3 Tbsp tahini</span></p><p><span style="font-size: large;">1 Tbsp pure maple syrup</span></p><p><span style="font-size: large;">1/4 cup chopped pecans</span></p><p><span style="font-size: large;"><br /></span></p><p><span style="font-size: large;">Preheat oven to 400 degrees. Toss sweet potato cubes with olive oil and spread on a parchment paper-lined baking sheet. Sprinkle with salt. Bake for 15-20 minutes, or until soft.</span></p><p><span style="font-size: large;">Place sweet potatoes, tahini, and maple syrup in a large food processor and blend until a smooth puree is formed. Season with sea salt if desired.</span></p><p><span style="font-size: large;">In a small nonstick skillet, toast chopped pecans over medium heat, stirring constantly to prevent burning. When pecans are fragrant, they are toasted.</span></p><p><span style="font-size: large;">Transfer sweet potato mixture to a serving bowl and sprinkle with pecans. Serve immediately, or refrigerate, then serve chilled.</span></p><p><span style="font-size: large;">Nutrition Info <b><span style="color: red;">per ~ 4 Tbsp</span></b>: 117 calories, 4 g fat, 17 g carbohydrates, 3 g protein, 2 g fiber</span></p><p><br /></p>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-24099083674716051272020-10-21T16:12:00.002-07:002020-10-21T16:12:50.797-07:0080--- Bison, Beet, and Black Bean Chili<p><span style="font-family: georgia;"> <span>The color of this rich, meaty chili is something to be seen! I love beets and they add so much delicious texture, flavor, and nutrition to a chili. </span>Beets contain two special antioxidants, betanin and vulgaxanthin, which may have detoxifying effects!</span></p><p><a href="https://1.bp.blogspot.com/-QlMnM8QrbRs/X5C-lmFcaqI/AAAAAAAAFIs/roEiJVp-Go8IzTg56z8CEHtRZ6B3SiFbQCLcBGAsYHQ/s2048/IMG_8323.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://1.bp.blogspot.com/-QlMnM8QrbRs/X5C-lmFcaqI/AAAAAAAAFIs/roEiJVp-Go8IzTg56z8CEHtRZ6B3SiFbQCLcBGAsYHQ/w480-h640/IMG_8323.jpg" width="480" /></a></p><p><br /><span style="font-family: georgia;"><br /></span></p><p><span style="font-family: georgia; font-size: x-large;"><b>Bison, Beet, and Black Bean Chili</b></span></p><div style="text-align: left;"><span style="font-family: georgia; font-size: large;"><i>Serves 6</i></span></div><div style="text-align: left;"><span style="font-family: georgia; font-size: large;"><i><br /></i></span><span style="font-family: georgia; font-size: large;"><span>4 large beets, peeled and chopped into 1" cubes<br /></span><span>1/2 large red onion, chopped<br /></span><span>2 Tbsp chopped garlic<br /></span><span>1 large green bell pepper, chopped<br /></span><span>1 jalapeno, chopped<br /></span><span>1 lb ground bison, browned and crumbled<br /></span><span>1 can black beans, drained and rinsed<br /></span><span>14 oz no salt added tomato sauce<br /></span><span>2 cups low sodium beef broth<br /></span>2 oz dry red wine<br /><span>1 Tbsp smoked paprika<br /></span><span>2 Tbsp chili powder (I used a combination of chipotle and ancho)<br /></span><span>1/2 tsp salt or to taste<br /></span><span>1/2 tsp ground black pepper<br /></span><span>1 Tbsp Worcestershire sauce<br /></span><span>1 Tbsp lite Tamari or soy sauce<br /></span><span>2 tsp agave</span></span></div><p><span style="font-family: georgia; font-size: large;">Combine all ingredients in a slow cooker and cook for 8 hours on low, 4 hours on high. Serve garnished with parsley and crumbled cojita cheese, if desired.</span></p><p><span style="font-family: georgia; font-size: large;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 300 calories, 8 g fat, 22 g protein, 32 g carbohydrates, 10 g fiber</span></p><p><span style="font-family: georgia; font-size: large;"><br /></span></p><div style="text-align: left;"><span style="font-family: georgia;"><br /></span></div>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-51653915050617376602020-06-24T09:00:00.000-07:002020-06-24T09:00:04.294-07:0080--- Chicken Satay Dip<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://2.bp.blogspot.com/-jopsEoGNXfg/XuvgEb8zueI/AAAAAAAAFFI/ZbZ5oAupcgY6L7ajq1yH86jyBPQ6YcBlwCK4BGAYYCw/s1600/IMG_7217.jpeg" imageanchor="1"><img border="0" height="480" src="https://2.bp.blogspot.com/-jopsEoGNXfg/XuvgEb8zueI/AAAAAAAAFFI/ZbZ5oAupcgY6L7ajq1yH86jyBPQ6YcBlwCK4BGAYYCw/s640/IMG_7217.jpeg" width="640" /></a></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Every once in a while I make a dish that my husband claims is his new favorite. That's how I know that it's really blog worthy! This is one of those.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">This Chicken Satay Dip can be made ahead, then reheated in the oven (or over a campfire), making it an easy meal for a gathering. It's loaded with healthy protein and veggies, and that peanut sauce is simple yet delicious.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Chicken Satay Dip</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 4</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 1/2 lb lean ground chicken</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 Tbsp sesame oil</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 head baby bok choy, chopped finely</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">12 oz shredded carrots, pulsed until fine in food processor </span><span style="font-family: Georgia, Times New Roman, serif;">(or chop with a knife)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 red bell pepper, finely diced</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 oz feta cheese </span><span style="font-family: Georgia, Times New Roman, serif;">(optional)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 large green onions, sliced</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 bunch cilantro, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>SAUCE</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/3 cup powdered peanut butter (PB2 or PB</span><span style="font-family: Georgia, Times New Roman, serif;">fit</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/3 cup rice vinegar</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/4 cup tamari</span><span style="font-family: Georgia, Times New Roman, serif;"> (or soy sauce if you prefer)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 tsp sriracha, or more for added spice</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp cornstarch</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 Tbsp minced garlic</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 Tbsp minced ginger</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4 oz nonfat plain Greek yogurt</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Dash ground black pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Preheat oven to 400 degrees.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">In a large oven-proof skillet, heat sesame oil over medium-high heat. Add ground chicken saute, using your spatula to finely chop as it cooks, until it is cooked through. Add in chopped vegetables, reduce heat to medium and saute until vegetables are softened.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Mix together sauce ingredients, whisking (or shaking in a jar) until combined. Stir sauce into cooked mixture, then top with feta cheese if desired.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Place skillet into the preheated oven. Bake for 10-12 minutes, or until mixture is bubbly. Remove from oven, top with green onion, chopped cilantro, and additional hot sauce if desired. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Serve with naan, pitas, or your favorite flatbread crackers for dipping!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <b><span style="color: red;">per 1/4 skillet</span></b>: 351 calories, 18 g fat, 44 g protein, 18 g carbohydrates, 6.5 g fiber</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://1.bp.blogspot.com/-GKc8zVLV6pQ/XuvgKUwCD9I/AAAAAAAAFFQ/sv7Xxgswqt0-lxtqud62Hn85Jon1pKqdQCK4BGAYYCw/s1600/IMG_7211.jpeg" imageanchor="1"><img border="0" height="640" src="https://1.bp.blogspot.com/-GKc8zVLV6pQ/XuvgKUwCD9I/AAAAAAAAFFQ/sv7Xxgswqt0-lxtqud62Hn85Jon1pKqdQCK4BGAYYCw/s640/IMG_7211.jpeg" width="480" /></a></span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-3955894923097232812020-06-12T07:00:00.000-07:002020-06-12T07:00:11.001-07:0080--- Buffalo Cauliflower Salad<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://1.bp.blogspot.com/-AimQl_WDW-g/XtHOmVxAKQI/AAAAAAAAFEU/3y-Ldeoy5r4LhF0ggbLrLNI4R-Tn1g81gCK4BGAYYCw/s1600/IMG_7004.jpg" imageanchor="1"><img border="0" height="480" src="https://1.bp.blogspot.com/-AimQl_WDW-g/XtHOmVxAKQI/AAAAAAAAFEU/3y-Ldeoy5r4LhF0ggbLrLNI4R-Tn1g81gCK4BGAYYCw/s640/IMG_7004.jpg" width="640" /></a></span><div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Think traditional potato salad, sub cauliflower, add in hot wing sauce. Sound amazing? It absolutely is. And it's lower carb, full of fiber, and has a nice extra KICK.</span><div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Buffalo Cauliflower Salad</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 4</i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 lb fresh cauliflower florets, chopped into 1-1 1/2 " pieces</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 Tbsp olive oil</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 cup Frank's hot sauce (or other buffalo wing sauce of your choice), divided</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Dash sea salt</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 oz shredded carrots, chopped finely</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 small shallot, finely chopped</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 stalks celery, finely chopped</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp mayo (I used lite)</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 oz nonfat plain Greek yogurt</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/4 tsp garlic powder</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Dashes salt and ground black pepper</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Crumbled blue cheese to garnish (optional)</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Preheat oven to 425 degrees. Place cauliflower florets in a large mixing bowl and toss with olive oil, 4 Tbsp Frank's hot sauce, and salt. Transfer florets to a large baking sheet lined with parchment paper. Bake for 25-30 minutes or until lightly golden and soft (not mushy).</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Transfer cauliflower back to the mixing bowl and refrigerate until chilled, ~2 hours. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">After cauliflower is chilled, combine with carrots, shallot, and celery. Mix together mayo, yogurt, remaining 4 Tbsp Frank's hot sauce, garlic powder, salt and pepper. Pour dressing over vegetables and mix gently. Cover and refrigerate for ~20 minutes prior to serving. Garnish with crumbled blue cheese and additional hot sauce if desired!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <b><span style="color: red;">per 1 (large) serving</span></b>: 153 calories, 8.5 g protein, 5.5 g fat, 23 g carbohydrates, 10 g fiber</span></div>
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Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-39782711922475122512020-05-29T19:55:00.000-07:002020-05-29T19:55:14.982-07:0080--- Lemon Piccata Chicken Salad<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://3.bp.blogspot.com/-oeMJu1TJnF0/XtHKpEJTGSI/AAAAAAAAFEI/e2z5_Cgr7TQR9jHm_KbJZ1fD-A7vSEinQCK4BGAYYCw/s1600/IMG_6989.jpg" imageanchor="1"><img border="0" height="446" src="https://3.bp.blogspot.com/-oeMJu1TJnF0/XtHKpEJTGSI/AAAAAAAAFEI/e2z5_Cgr7TQR9jHm_KbJZ1fD-A7vSEinQCK4BGAYYCw/s640/IMG_6989.jpg" width="640" /></a></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Chicken salad is one of those easy meals to prep ahead of time for lunches out and about {think camping, boat days, etc}. This recipe is a nice twist on the typical. If you love Italian chicken piccata with briney capers and fresh lemon, this will be your jam. And it's healthy to boot- with lots of lean protein.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Lemon Piccata Chicken Salad</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 6</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Marinated Chicken</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 lb uncooked boneless skinless chicken breast, chopped into 1/2" cubes </span><span style="font-family: Georgia, Times New Roman, serif;">(you may also use precooked or leftover chicken, shredded or chopped but you will skip the marinating step)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 tsp all purpose chicken seasoning </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 tsp <a href="https://www.truelemon.com/collections/salt-free-seasonings/products/true-lemon-shaker" target="_blank">True Lemon</a> seasoning </span><span style="font-family: Georgia, Times New Roman, serif;">(or 2 Tbsp fresh lemon juice)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ground black pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp minced garlic</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Chicken Salad</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp mayo </span><span style="font-family: Georgia, Times New Roman, serif;">(I used lite)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4 oz nonfat plain Greek yogurt</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Zest from one medium lemon</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Juice from one medium lemon</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp salt</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4 Tbsp capers, drained</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 large shallot, finely chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/4 cup chopped fresh parsley</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ground black pepper to taste</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Place chicken and marinate ingredients into a large ziploc bag and refrigerate for 2-3 hours.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Heat a nonstick skillet over medium high heat. Add chicken and saute to cook until cooked through and lightly browned. Remove from heat and place into a large mixing bowl, cover and refrigerate until chilled, ~2 hours.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">While chicken is cooling, combine remaining ingredients except for parsley in a small container and refrigerate.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">To make salad, combine chilled chicken and dressing ingredients and stir to coat. Add parsley, stir gently, and serve immediately, with a side of crusty bread or ciabatta roll. Garnish with additional capers, parsley, and ground black pepper if desired.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <span style="color: red;"><b>per 1 serving</b></span>: 254 calories, 7 g fat, 43 g protein, 2 g carbohydrates</span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-72326715120191577182020-05-17T08:48:00.001-07:002020-05-17T08:48:39.041-07:00Memorial Day Burger Round-Up<span style="font-family: "georgia" , "times new roman" , serif;">Memorial Day officially kicks off burger-grilling season. Here are a few healthy options that don't skimp on flavor!</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2011/04/80-portobello-burgers.html" target="_blank">Portobello Burgers</a></b></span></div>
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<a href="https://www.eat8020.com/2011/04/80-portobello-burgers.html" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img height="516" src="https://2.bp.blogspot.com/-FFxkacRyxAI/TZooHAs15QI/AAAAAAAAA5I/YTNfdGKOstA/s640/P1020643.JPG" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2018/09/80ish-chicken-blt-burgers.html" target="_blank">Chicken BLT Burgers</a></b></span></div>
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<a href="https://www.eat8020.com/2018/09/80ish-chicken-blt-burgers.html" target="_blank"><img height="480" src="https://1.bp.blogspot.com/-D-u28d5lhjc/W5vn5CWfAdI/AAAAAAAAE1E/ZEkJUK2_7-o1DRPVCur4xLIxudzp2a1XQCK4BGAYYCw/s640/P1060369%2B2.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2014/08/80-split-pea-and-sweet-potato-burgers.html" target="_blank">Split Pea and Sweet Potato Burgers</a></b></span></div>
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<a href="https://www.eat8020.com/2014/08/80-split-pea-and-sweet-potato-burgers.html" target="_blank"><img height="480" src="https://4.bp.blogspot.com/-lRvl0KWA_ys/U9wHg1NaljI/AAAAAAAADp0/wr_OsG78JcU/s640/P1050452.JPG" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/04/80-buffalo-turkey-burgers.html" target="_blank">Buffalo Turkey Burgers</a></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span></div>
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<a href="https://www.eat8020.com/2013/04/80-buffalo-turkey-burgers.html" target="_blank"><img height="480" src="https://4.bp.blogspot.com/-7EaPmBivHRU/UWy5GG6_vHI/AAAAAAAACsU/Dr8OWpPUWzs/s640/P1020403.JPG" width="640" /></a></div>
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Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-29546528344572770082020-04-27T09:50:00.000-07:002020-04-27T09:53:43.649-07:00Healthy Picnic Round-Up<span style="font-family: "georgia" , "times new roman" , serif;">With the current stay at home order, take a break from your dining room table and take your meals on an outside picnic! Here are a few healthy and fun ideas that are easy to pack and easy to eat.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2017/09/80-lemon-pepperoncini-banana-pepper.html" target="_blank">Lemon Peppernocini Hummus</a></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">*with veggies or crackers for dipping of course</span></div>
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<a href="https://www.eat8020.com/2017/09/80-lemon-pepperoncini-banana-pepper.html" target="_blank"><img src="https://1.bp.blogspot.com/-06syeVlPBuk/Wand4d34oYI/AAAAAAAAEqg/VCgYMCBi7kMtKtZ8mzH6IhAAhLiq4a1DQCK4BGAYYCw/s640/P1060189%2B2.jpg" /></a></div>
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<b style="font-family: Georgia, "Times New Roman", serif; font-size: xx-large;"><a href="https://www.eat8020.com/2011/06/80-salad-on-stick.html" target="_blank">Salad on a Stick</a></b></div>
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<a href="https://www.eat8020.com/2011/06/80-salad-on-stick.html" target="_blank"><img height="541" src="https://2.bp.blogspot.com/-sc5aLr3-wwU/Tf_mH0d5E1I/AAAAAAAABCg/PlWTtUVTFf0/s640/P1020867.JPG" width="640" /></a><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2011/06/80-health-ified-homemade-buttermilk.html" target="_blank">Healthified Homemade Ranch Dressing</a></b></span></div>
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<a href="https://www.eat8020.com/2011/06/80-health-ified-homemade-buttermilk.html" target="_blank"><img height="640" src="https://3.bp.blogspot.com/-yDnF09w415g/TfUbNUR6vdI/AAAAAAAABCI/85tMY6UU0ZE/s640/P1020862.JPG" width="480" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2019/08/80-grilled-chicken-pot-pie-salad.html" target="_blank">Grilled Chicken Pot Pie Salad</a></b></span></div>
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<a href="https://www.eat8020.com/2019/08/80-grilled-chicken-pot-pie-salad.html" target="_blank"><img src="https://2.bp.blogspot.com/-paT9PTmh2hM/XU2Sc2ZTfhI/AAAAAAAAE8o/7oUY01AatH8-M3cNdnkdAVrpDLU36ynDACK4BGAYYCw/s640/P1090044.jpeg" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2012/06/80-inside-out-cucumber-sandwiches.html" target="_blank">Inside Out Cucumber Sandwiches</a></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span></div>
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<a href="https://www.eat8020.com/2012/06/80-inside-out-cucumber-sandwiches.html" target="_blank"><img src="https://3.bp.blogspot.com/-RSGLnF3rTvQ/T-OS-oXVb-I/AAAAAAAACEY/R2jIPDHTpaM/s640/P1010023.JPG" /></a></div>
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<br /></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/03/80-double-chocolate-faux-dough-bites.html" target="_blank">Double Chocolate Faux Dough Bites</a></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span></div>
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<a href="https://www.eat8020.com/2013/03/80-double-chocolate-faux-dough-bites.html" target="_blank"><img src="https://4.bp.blogspot.com/-Jyum9tIh0aA/UTavuNnrcBI/AAAAAAAACok/Lm11aIqH47s/s640/P1020141.JPG" /></a></div>
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<br /></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><a href="https://www.eat8020.com/2013/06/80-mojito-water.html" target="_blank"><b>Mojita Water</b></a></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span></div>
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<a href="https://www.eat8020.com/2013/06/80-mojito-water.html" target="_blank"><img src="https://4.bp.blogspot.com/-SEERQFpllsM/Ubpjt7nsS3I/AAAAAAAACyo/b01JDF_Jtdw/s640/P1020696.JPG" /></a></div>
Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-74455476410474588622020-02-27T13:00:00.000-08:002020-02-27T13:08:49.981-08:0080--- Beet Pad Thai<span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://2.bp.blogspot.com/-p08jHsPGOMA/Xlgtgbr6XPI/AAAAAAAAFCo/g_gvpY-fPyoKg91J3ZTYVvTa7tutpstLACK4BGAYYCw/s1600/IMG_6336.jpg" imageanchor="1"><img border="0" height="476" src="https://2.bp.blogspot.com/-p08jHsPGOMA/Xlgtgbr6XPI/AAAAAAAAFCo/g_gvpY-fPyoKg91J3ZTYVvTa7tutpstLACK4BGAYYCw/s640/IMG_6336.jpg" width="640" /></a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">I love the glory that some less popular vegetables are getting now due to their miraculous ability to form beautiful noodles {I'm looking at you butternut squash and zucchini}. Spiralized vegetables are a FUN way to incorporate them into filling, nutritious meals. My local grocery store sells fresh beet noodles and I'm here for it! <a href="https://www.greengiant.com/products/veggie-spirals/" target="_blank">Green Giant</a> also sells spiralized beets in the frozen section if your store doesn't have fresh available.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">If you don't love beets, substitute spiralized butternut squash or yams!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Beet Pad Thai {with Turkey}</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><i>Serves 4</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 Tbsp toasted sesame oil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 shallots, sliced</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 lb lean ground turkey</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">24 oz spiralized beets (may substitute yam noodles)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">4 Tbsp powdered peanut butter (I used <a href="https://pbfit.com/" target="_blank">PB Fit</a>)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">6 Tbsp coconut aminos (may use low sodium soy sauce)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">4 Tbsp rice vinegar</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 tsp minced ginger</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp minced garlic</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp fish sauce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 tsp lime juice (I often use 1/4 tsp True Lime instead)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 tsp Sriracha for heat, if desired</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">4 green onions, sliced</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 jalapeno, sliced (optional)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Chopped peanuts, if desired</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Combine powdered peanut butter, coconut aminos, rice vinegar, ginger, garlic, fish sauce, lime, and sriracha in a small bowl or jar and mix well to combine. Set aside.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">In a large skillet or dutch oven heat sesame oil over medium high heat. Add shallots and saute until fragrant, 3-4 minutes. Add ground turkey and saute until cooked through. Stir in peanut sauce.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Place fresh spiraled beets into a microwave-safe bowl and cook for 5 minutes, until slightly softened. Add spirals to the skillet mixture and stir to combine. Reduce heat to medium low, cover and cook for additional 3-4 minutes, or until sauce is slightly thickened and spirals are softened to desired consistency.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Serve immediately garnished with green onions and sliced jalapeños, if desired.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nutrition info <b><span style="color: #cc0000;">per 1 serving</span></b>: 317 calories, 17 g fat, 26.5 g protein, 14 g carbohydrates, 3.5 g fiber</span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-80380303014854778732020-02-03T10:00:00.000-08:002020-02-03T10:00:05.091-08:0080(ish)--- Greek Yogurt Cinnamon Rolls<span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://2.bp.blogspot.com/-czt-fu0a_cU/Xi-ZTLGkJpI/AAAAAAAAFBo/zIktMFkccIIG7JH-NqyIT3lfGtVVtzxowCK4BGAYYCw/s1600/IMG_6032.jpeg" imageanchor="1"><img border="0" height="640" src="https://2.bp.blogspot.com/-czt-fu0a_cU/Xi-ZTLGkJpI/AAAAAAAAFBo/zIktMFkccIIG7JH-NqyIT3lfGtVVtzxowCK4BGAYYCw/s640/IMG_6032.jpeg" width="480" /></a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: georgia, "times new roman", serif;">Inspired by the amazing<a href="https://www.skinnytaste.com/easy-bagel-recipe/" target="_blank"> Skinny Taste bagel recipe</a> (hello air fryer), these cinnamon rolls are the perfect little treat. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Yes that really is the ingredient list.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">No, they don't need to rise prior to baking.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Yes it's really that simple. And delicious!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Greek Yogurt Cinnamon Rolls</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><i>Makes 6</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 1/2 cups all purpose flour, divided</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 cup nonfat plain Greek yogurt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 tsp baking powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 tsp white sugar</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 egg white, beaten</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">3 Tbsp brown sugar</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 Tbsp butter</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 Tbsp ground cinnamon</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Dash salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Preheat oven to 350 degrees. Spray a small baking dish with baking spray.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Combine 1 1/4 cups flour, baking powder, sugar, and Greek yogurt in a mixing bowl. Stir with a spatula until combined, then use your hands to gently knead until a dough is formed. Use remaining flour to lightly flour a rolling surface, then transfer dough to the surface. Knead just until a solid dough is formed, adding a few additional dashes of flour if needed. Use a rolling pin to roll the dough into square, 1/4-1/2" thickness.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">In a microwave-safe dish combine butter, brown sugar, cinnamon, and salt. Microwave for 45-60 seconds, or until butter is melted. Mix well.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Spoon butter mixture over the dough, then roll the dough into a log. Cut into six even slices and transfer into the baking dish. Brush rolls with a beaten egg white.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Bake for 20-25 minutes, or until dough is cooked through and tops are golden brown.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Glaze if desired and serve warm.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nutrition info <span style="color: red;">per 1 roll</span>: 172 calories, 4.5 g fat, 6.5 g protein, 27 g carbohydrates, 1 g fiber</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-13688164277072428632020-01-25T12:59:00.000-08:002020-01-25T12:59:20.929-08:0080--- Chicken Marsala Dip {with Roasted Cauliflower Ricotta Dip}<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://4.bp.blogspot.com/-sxLTj3t85xg/XiyrhFdxPNI/AAAAAAAAFBU/IcIYZsS8h4QQaSGCeP5wL14ixyj41L80QCK4BGAYYCw/s1600/IMG_6024.jpg" imageanchor="1"><img border="0" height="640" src="https://4.bp.blogspot.com/-sxLTj3t85xg/XiyrhFdxPNI/AAAAAAAAFBU/IcIYZsS8h4QQaSGCeP5wL14ixyj41L80QCK4BGAYYCw/s640/IMG_6024.jpg" width="532" /></a></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Chicken Marsala is one of my favorite dishes of all time. It's easy enough to make at home, and healthy to boot! Converting it into an easy-to-share dip was really simple..... and necessary. The Roasted Cauliflower Ricotta Dip serves as the perfect {optional but highly recommended} accompaniment.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Chicken Marsala Dip</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 8</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 Tbsp olive oil</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 yellow onion, chopped</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;">1 lb ground chicken</span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;">2 Tbsp flour</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 clove garlic, minced</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">16 oz baby bella mushrooms, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">12 oz marsala cooking wine, divided</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp low sodium chicken bouillon paste</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp salt, or to taste</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp ground black pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Fresh parsley, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Heat olive oil in a nonstick skillet over medium high heat. Add onion and sauté for 3-4 minutes, or until golden brown. Add ground chicken, mincing it into small pieces as it cooks through. Sprinkle mixture with flour and stir to coat onions and chicken. Add garlic and 4 oz marsala and mix well. Stir in bouillon paste and chopped mushrooms, then reduce heat to medium. Sprinkle with salt and pepper. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Cook for 3-4 minutes, or until marsala is absorbed and mushrooms soften. Add remaining marsala and cook for additional 4-5 minutes, stirring occasionally, until mixture is thickened. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Transfer mixture to a serving dish, sprinkle with chopped parsley, and serve with slices of toasted baguette.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Roasted Cauliflower Ricotta Dip</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 8</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">14 oz chopped cauliflower</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 tsp olive oil</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 cloves garlic</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Dashes of salt and ground black pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/4 cup low sodium chicken broth</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4 oz part skim ricotta cheese</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Place chopped cauliflower and cloves of garlic on the baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and use your hands to mix well.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Bake for 10-12 minutes, or until cauliflower is lightly browned. Remove from the oven and transfer mixture to a blender. Add ricotta cheese and chicken broth and mix until smooth.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Transfer mixture to a serving dish, sprinkle with chopped parsley, and serve.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <span style="color: red;"><b>per 1 serving (~1/4 cup chicken dip and 2 Tbsp ricotta dip)</b></span>: 190 calories, 9 g fat, 12 g carbohydrates, 16 g protein, 3 g fiber</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-80533839484335369852020-01-15T10:13:00.000-08:002020-01-15T10:13:04.997-08:0080--- Favorite CREAMY Soups<span style="font-family: Georgia, Times New Roman, serif;">January is the month for soups. Many of these {creamy} recipes are quick to prepare, and loaded with veggies to help you meet your New Year goals.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2019/02/80-vegan-cheddar-and-roasted-broccoli.html" target="_blank">Vegan Cheddar and Roasted Broccoli Soup</a></b></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<a href="https://www.eat8020.com/2019/02/80-vegan-cheddar-and-roasted-broccoli.html" target="_blank"><img src="https://1.bp.blogspot.com/-IbOAP3Y-ujA/XE0VOUV4J4I/AAAAAAAAE38/HMaUbTTwyE81cSwwrQn45XOdgrctieUqwCK4BGAYYCw/s640/P1070007.jpeg" /></a><br />
<br />
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="font-size: x-large;"><a href="https://www.eat8020.com/2019/02/80-butternut-breakfast-bisque.html" target="_blank">Butternut Breakfast Bisque </a></span></b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="https://www.eat8020.com/2019/02/80-butternut-breakfast-bisque.html" target="_blank">(YES soup for breakfast)</a></b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<div style="text-align: center;">
<a href="https://www.eat8020.com/2019/02/80-butternut-breakfast-bisque.html" target="_blank"><img src="https://4.bp.blogspot.com/-9zkxPzTLK8M/XG9TVvoQtwI/AAAAAAAAE4k/6FBNAI3GpfgB6saLgG-3W09A4sGiQ3qaACK4BGAYYCw/s640/P1060435.jpeg" /></a></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/11/80-slow-cooker-avocado-corn-chowder.html" target="_blank"><br /></a></b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/11/80-slow-cooker-avocado-corn-chowder.html" target="_blank">Slow Cooker Avocado Corn Chowder</a></b></span></div>
<br />
<a href="https://www.eat8020.com/2013/11/80-slow-cooker-avocado-corn-chowder.html" target="_blank"><img src="https://4.bp.blogspot.com/-EBPhmW6GtfA/Unxk_JQU1xI/AAAAAAAADGM/hiZWdsbLMnk/s640/P1030439.JPG" /></a><br />
<br />
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2012/09/80-tomatillo-chili-bisque.html" target="_blank">Tomatillo Chili Bisque</a></b></span></div>
<br />
<a href="https://www.eat8020.com/2012/09/80-tomatillo-chili-bisque.html" target="_blank"><img src="https://4.bp.blogspot.com/-BlFicoGVRdc/UE0I-bOb4II/AAAAAAAACQc/qnFAAp-M-R8/s640/P1010221.JPG" /></a><br />
<br />
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/01/80-mexican-butternut-bisque.html" target="_blank">Mexican Butternut Bisque</a></b></span></div>
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<a href="https://www.eat8020.com/2013/01/80-mexican-butternut-bisque.html" target="_blank"><img src="https://2.bp.blogspot.com/-_GHme9gNd4I/UPwOY0Rcz9I/AAAAAAAACeU/-A4lsn5gks0/s640/P1010853.JPG" /></a>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-44397348436496753002020-01-09T13:52:00.002-08:002020-01-09T13:52:32.595-08:0080---Cauliflower Chili Mac<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://3.bp.blogspot.com/-edvzjFp-Xic/XhegIVVQkoI/AAAAAAAAFAw/VvNi7nshVlY8I744-8YN3TNnJYDMuohmgCK4BGAYYCw/s1600/IMG_5871.jpeg" imageanchor="1"><img border="0" height="464" src="https://3.bp.blogspot.com/-edvzjFp-Xic/XhegIVVQkoI/AAAAAAAAFAw/VvNi7nshVlY8I744-8YN3TNnJYDMuohmgCK4BGAYYCw/s640/IMG_5871.jpeg" width="640" /></a></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">No, I didn't create this recipe to conform to the Keto diet trend. You know I don't play those games. I did, however, create this recipe to help you increase your intake of vegetables! Don't be skeptical of this one- the cauliflower is such an amazing pasta replacement in this recipe!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Cauliflower Chili Mac</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 6</i></span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>CAULIFLOWER</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 heads cauliflower, chopped into small pieces</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Olive oil spray</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp smoked paprika</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Dashes of salt and pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 Tbsp nutritional yeast</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>MAC</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 Tbsp butter</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 yellow onion, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 lb lean ground turkey</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/4 cup chicken broth</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 Tbsp flour</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 cup milk (I used 2% Fairlife dairy milk)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">8 oz shredded cheddar cheese</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 can pinto beans, drained and rinsed</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 can chipotle diced tomatoes</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp chili powder</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 tsp smoked paprika</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp dried oregano</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp garlic powder</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp salt</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 tsp ground black pepper</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Preheat oven to 450 degrees. Place chopped cauliflower on a large baking sheet, spray with olive oil spray, and toss with seasonings and nutritional yeast. Bake for 20 minutes (some florets may be lightly browned). Remove from oven and reduce oven temperature to 350 degrees.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">While cauliflower is roasting, heat butter in a large dutch oven over medium high heat. Add onion and cook until fragrant, 2-3 minutes. Add ground turkey and cook until cooked through. Add in chicken broth, then sprinkle in flour and mix until onions and turkey are coated. Saute for 1 minute, then pour in milk. Bring to a low boil, reduce heat to low, and stir in shredded cheese. Mix until cheese is melted.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Stir in cauliflower, and toss until coated. Add remaining ingredients and seasonings and fold to mix.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Transfer dutch oven to the oven, heated to 350 degrees. Cook for 20 minutes, then remove from oven and allow to cool for 10 minutes prior to serving.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Serve garnished with chopped tomatoes, additional shredded cheddar cheese, and/or chopped spicy peppers.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 435 calories, 22 g fat, 36 g protein, 26 g carbohydrates, 10 g fiber</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-45372206429084105782019-12-06T12:22:00.003-08:002019-12-06T12:22:58.960-08:0080-- Edamame Chicken Chili<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://3.bp.blogspot.com/-UfvmF5hrHSE/Xeq4OMcumII/AAAAAAAAFAQ/LRFbnEpKpx0OPYxIjLHEGGkXwjWHnDNoQCK4BGAYYCw/s1600/P1090085.jpeg" imageanchor="1"><img border="0" height="480" src="https://3.bp.blogspot.com/-UfvmF5hrHSE/Xeq4OMcumII/AAAAAAAAFAQ/LRFbnEpKpx0OPYxIjLHEGGkXwjWHnDNoQCK4BGAYYCw/s640/P1090085.jpeg" width="640" /></a></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Edamame. The tasty protein powerhouse of the plant world. If you're not familiar with them (have you <i>NEVER</i> eaten at a Japanese restaurant?), they are immature soybeans. Most often you find them on menus in whole pod form, lightly salted and ready to have the peas "sucked" out of them. There's really no other way to put it. Find them in your grocer's freezer section, in or out of their pods. Use the shelled versions to make your life easy when making this recipe.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Edamame Chicken Chili</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Serves 5</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 tsp sesame oil</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 yellow onion, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 cloves garlic, finely minced</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 - 1 1/2 lb lean ground chicken breast</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 cups low sodium chicken broth</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1/2 cup dried green lentils</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 celery stalks, chopped</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">5 oz shredded carrots</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4 oz can diced green chiles </span><span style="font-family: Georgia, Times New Roman, serif;">(or diced jalapeños if you like spice)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3 cups unsweetened coconut milk </span><span style="font-family: Georgia, Times New Roman, serif;">(in refrigerated section)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp yellow curry powder</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 tsp garam marsala</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 tsp tumeric</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 tsp green chile powder </span><span style="font-family: Georgia, Times New Roman, serif;">(New Mexican variety works well)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 cups frozen edamame</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1 tsp salt</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ground black pepper to taste</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2 Tbsp cornstarch</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Fresh chopped cilantro (optional)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Fresh chopped green onions (optional)</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">In a soup pot, heat sesame oil over medium high heat. Add onion and cook until fragrant. Add garlic and chicken, sautéing until cooked through. Add chicken broth and lentils. Bring to a boil, then reduce heat to medium and cook for 20 minutes, or until lentils are softened. Add celery, carrots, chiles, coconut milk, and seasonings. Cook for 10 minutes, then add in edamame. Cover and cook for 5 minutes.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">While soup finishes cooking, combine cornstarch with 2 Tbsp water and mix to form a slurry. Stir into the soup to thicken.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Serve garnished with chopped cilantro and chopped green onions if desired.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Nutrition info <b><span style="color: red;">per 1 1/2 cups</span></b>: 390 calories, 13 g fat, 40 g protein, 23 g carbohydrates, 9 g fiber</span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-62843158482232238092019-09-26T18:12:00.003-07:002019-10-08T12:23:37.895-07:00Fall Favorites<span style="font-family: "georgia" , "times new roman" , serif;">Truth: This blog partly serves as my own personal recipe book that I reference OFTEN. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Here are just a few of the recipes that I will be using on the regular this fall season!</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2018/03/80ish-spicy-chipotle-turkey-tamale-pot.html" target="_blank">Spicy Chipotle Turkey Tamale Pot Pies {with Cornbread Crust}</a></b></span><br />
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<a href="https://www.eat8020.com/2018/03/80ish-spicy-chipotle-turkey-tamale-pot.html" target="_blank"><img border="0" height="480" src="https://1.bp.blogspot.com/-vTN5TtqKa-0/WpmCo4za59I/AAAAAAAAEwA/EL36ZK73htYoS8G0cyV5DU4AXnLYZOkpQCK4BGAYYCw/s640/P1060278.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2013/01/80-mexican-butternut-bisque.html" target="_blank">Mexican Butternut Bisque</a></b></span><br />
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<a href="https://www.eat8020.com/2013/01/80-mexican-butternut-bisque.html" target="_blank"><img border="0" height="480" src="https://2.bp.blogspot.com/-_GHme9gNd4I/UPwOY0Rcz9I/AAAAAAAACeU/-A4lsn5gks0/s640/P1010853.JPG" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2012/09/80-greener-waldorf-salad.html" target="_blank">The Greener Waldorf Salad</a></b></span><br />
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<a href="https://www.eat8020.com/2012/09/80-greener-waldorf-salad.html" target="_blank"><img border="0" height="480" src="https://2.bp.blogspot.com/-CWOQPjBG-5M/UEVSrS_Ta3I/AAAAAAAACPg/5vO-4jjJI2s/s640/P1010218.JPG" style="text-align: start;" width="640" /></a><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2011/09/80ish-pumpkin-donut-holes.html" target="_blank">Pumpkin Donut Holes</a></b></span><br />
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<a href="http://2.bp.blogspot.com/-HyHWR82A8uE/XY1jMbdRGyI/AAAAAAAAE-k/5aUII0SBaSE14uF4kD73tjjMrCVSUWK_gCK4BGAYYCw/s1600/P1030382.jpg" imageanchor="1"><img border="0" height="480" src="https://2.bp.blogspot.com/-HyHWR82A8uE/XY1jMbdRGyI/AAAAAAAAE-k/5aUII0SBaSE14uF4kD73tjjMrCVSUWK_gCK4BGAYYCw/s640/P1030382.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2010/09/80-nectarine-blackberry-crumble.html" target="_blank">Nectarine Blackberry Crumble</a></b></span></div>
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<a href="https://www.eat8020.com/2010/09/80-nectarine-blackberry-crumble.html" target="_blank"><img border="0" height="480" src="https://1.bp.blogspot.com/-GbzPvfuAj_U/XY1jh_aCm0I/AAAAAAAAE-w/otZIfUlIgJU5qJxXtj1PintRqSsWna-IQCK4BGAYYCw/s640/P1030353.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.eat8020.com/2014/10/20-pumpkin-ginger-fall-shandy.html" target="_blank">Pumpkin Ginger Fall Shandy</a></b></span></div>
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<a href="https://www.eat8020.com/2014/10/20-pumpkin-ginger-fall-shandy.html" target="_blank"><img border="0" height="472" src="https://2.bp.blogspot.com/-MoWIP7Rm4sg/VFJUy_Al8TI/AAAAAAAAD0Y/tC7h3H7eUL4/s1600/P1050630.JPG" width="640" /></a></div>
Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-66879186996019723472019-09-26T18:02:00.000-07:002019-09-26T18:02:02.818-07:0080--- Breakfast Fried Rice<span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://3.bp.blogspot.com/-kc78jXcG93s/XXKJkfSt8CI/AAAAAAAAE9s/3hvwQXYisZkQEj3qHMRzv1cGVJyTK_2-ACK4BGAYYCw/s1600/P1090061.jpeg" imageanchor="1"><img border="0" height="480" src="https://3.bp.blogspot.com/-kc78jXcG93s/XXKJkfSt8CI/AAAAAAAAE9s/3hvwQXYisZkQEj3qHMRzv1cGVJyTK_2-ACK4BGAYYCw/s640/P1090061.jpeg" width="640" /></a></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">As if you need a reason to eat dinner for breakfast, or vice versa, this dish works great for both meals! And adding a runny egg yolk to fried rice is amazing!</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">This fried rice has some riced cauliflower added to the brown rice base to add some vitamins, minerals and fiber, but keep the carbohydrate count in check. Add veggies to your liking- and don't forget about the freezer section. Frozen vegetables can be just as nutritious as fresh (and sometimes more so in the winter months where fresh vegetables have traveled a LONG way to get to your table). The riced and spiraled options are plentiful in the freezer section, just watch out for the versions with added sauce or seasoning, which can have lots of sodium.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Breakfast Fried Rice</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><i>Serves 6</i></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 cup short grain brown rice, dry</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 3/4 cups low sodium chicken broth</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp sesame oil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">3 cups crumbled cauliflower (rice cauliflower)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 10 oz bag frozen riced veggies (butternut squash, broccoli, carrots, sweet potato are options)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 12 oz bag frozen peas and carrots</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 cup frozen shelled edamame</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/4 cup coconut aminos or low sodium soy sauce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">12 slices uncured Canadian bacon, sliced into strips</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp Hoisin sauce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">6 eggs, cooked to order</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">3 green onions, chopped</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Add broth and rice to a saucepan and bring it to a boil. Reduce heat, cover and cook for 40 minutes, unless otherwise specified on packaging. Remove from heat when broth has been absorbed.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">In a large skillet, heat sesame oil over medium high heat. Add cauliflower and sauté for 4-5 minutes, or until softened. Mix in cooked rice, frozen vegetables, and soy and Hoisin sauces. Cook for 5-6 minutes, stirring frequently, until vegetables are warm. Add Canadian bacon strips.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Remove from heat and cook eggs to order (scrambled or sunny side up work great). Top each portion with an egg and sliced green onions. Season with additional soy sauce and/or Sriracha if desired. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nutrition info <span style="color: red;"><b>per 1 serving</b></span>: 340 calories, 8 g fat, 21 g protein, 47 g carbohydrates, 5 g fiber</span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-56042905599588255912019-09-06T09:18:00.001-07:002019-09-06T09:18:15.924-07:0080(ish)--- Healthified Creamed Corn<span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://2.bp.blogspot.com/-eN8nzZFvsHc/XXKGnq9zihI/AAAAAAAAE9g/hBArw2BCoYkBlDA4A5wUsxX3fqnwJM0egCK4BGAYYCw/s1600/P1090064.jpeg" imageanchor="1"><img border="0" height="480" src="https://2.bp.blogspot.com/-eN8nzZFvsHc/XXKGnq9zihI/AAAAAAAAE9g/hBArw2BCoYkBlDA4A5wUsxX3fqnwJM0egCK4BGAYYCw/s640/P1090064.jpeg" width="640" /></a></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Creamed corn is so dreamy! It's the perfect starchy addition to any summer meal. However, traditional versions are often loaded with butter and cream, which can make it a pretty calorie-dense option. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">This version utilized some of that corn as a creamy base (thanks to the blender), but still has a bit of butter and milk to get that yummy flavor! Add your own combination of spices to match your meal (Mexican, Indian, Thai.....) or keep it basic like I did here.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Healthified Creamed Corn</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><i>Serves 6</i></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">7 large ears corn, husked</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp unsalted butter</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 cup milk </span><span style="font-family: "georgia" , "times new roman" , serif;">(I used whole, but you may opt for reduced fat)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 tsp sea salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Heat a grill or grill pan to medium-high heat. Place corn eats onto the grill, reduce heat to medium, and cook for ~15 minutes, turning every 5 minutes to ensure even cooking/charring. Remove from grill and allow to cool to the touch.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">When slightly cooled, cut the corn from three ears and place into a blender or large food processor along with butter, milk and salt. Puree until smooth. Cut the corn off of the remaining four ears. Add corn kernels and pureed corn mixture to a saucepan and heat over medium heat for 3-4 minutes or until warm. Serve immediately!</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nutrition info <b><span style="color: red;">per 1 serving</span></b>: 119 calories, 2.7 g fat, 4 g protein, 24 g carbohydrates, 3.5 g fiber</span>Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0tag:blogger.com,1999:blog-4405321671041624271.post-21545186197024757692019-08-29T11:55:00.001-07:002019-08-29T11:55:16.951-07:0080(ish)--- Suppli al Telefono {de la Air Fryer}<a href="http://2.bp.blogspot.com/-cKQKJEdbiQI/XWgfYkllkzI/AAAAAAAAE9U/o4EOialFewEDSnwfAsNnsSxxrlvdyEhrwCK4BGAYYCw/s1600/P1090047.jpeg" imageanchor="1"><img border="0" height="480" src="https://2.bp.blogspot.com/-cKQKJEdbiQI/XWgfYkllkzI/AAAAAAAAE9U/o4EOialFewEDSnwfAsNnsSxxrlvdyEhrwCK4BGAYYCw/s640/P1090047.jpeg" width="640" /></a><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">When we went to Italy last summer these "fried rice balls" absolutely stole my heart. <i>Suppli al Telefono</i> is risotto rice mixed with a yummy tomato sauce, wrapped around cheese, then breaded and fried. SO GOOD. When I first went all air-fryer crazy last year I had these gems in mind but never pulled the trigger.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Well, the trigger has been pulled.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">These are easier to make than you'd think! They make a yummy addition to a salad, or served as an appetizer.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Suppli al Telefono {de la Air Fryer}</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><i>Makes 10</i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Risotto</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 Tbsp olive oil (good quality like Pomora)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 white onion</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">4 cloves garlic, finely minced</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 1/3 cups dry Arborio rice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 cups low sodium chicken broth</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">14 oz can tomato sauce (Muir Glen is good)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 Tbsp dried basil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 Tbsp dried oregano</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/4 tsp salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/4 tsp ground black pepper</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Suppli</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">2 1/2 (1 oz each) mozzarella string cheese sticks, cut into quarters</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1 1/2 cups dried bread crumbs</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/2 tsp garlic powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">1/4 tsp sea salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Dash ground black pepper</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">In a large skillet, heat olive oil over medium high heat. Add chopped onion and cook until lightly browned, 3-4 minutes. Add chopped garlic and dry rice. Saute for 3-4 additional minutes. Add remaining risotto ingredients, reduce heat to medium low, and cook for 15-20 minutes or until rice is cooked through and sauce is absorbed.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Transfer risotto to a 9 x 13" baking dish and place in the refrigerator to cool.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Mix bread crumbs with seasonings. Remove cooled risotto from refrigerator. Use a knife to "slice" risotto into 10 equal portions. Scoop out one portion, place a mozzarella piece into the center, then roll in bread crumb mixture. Repeat with remaining risotto until 10 even balls are prepared.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Preheat air fryer, then set temperature to 360 degrees. Place risotto balls into the basket (do not overcrowd and work in batches). Cook for 18-20 minutes, or until lightly browned on the outside. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Serve immediately!</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nutrition info <b><span style="color: #cc0000;">per 1 ball</span></b>: 118 calories, 2 g fat, 22 g carbohydrates, 4 g protein</span><br />
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Lindsay Kay Kordick, MS, RD, LN, EPchttp://www.blogger.com/profile/07053210106270763612noreply@blogger.com0