Honey-Sriracha Chicken

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This is the perfect dish to make for weekday lunches or indulge in the evening for dinner. It is a well-rounded nutritious meal that is sure to satisfy. Perfect to make when craving your favorite take-out, but not wanting the guilt!

 

Ingredients

  • 2 cups cubed chicken (1 inch)
  • 1 cup forbidden rice (you can use whatever rice you prefer)
  • 1 ¾ cups vegetable broth
  • 1 ½ cups slivered yellow onion
  • 1 ½ cups snap peas
  • 2 cups chopped bok choy
  • 8 oz can water chestnuts
  • 2/3 cup sriracha
  • ¼ cup honey
  • 1 tsp toasted sesame oil
  • 1 tsp minced ginger
  • 1 tsp minced garlic
  • 2 tsp chopped fresh chives (reserve extra for garnish at the end)
  • Juice of ½ lime
  • Salt and pepper
  • Optional: in a dry pan, toast sesame seeds and chopped peanuts for added crunch

Directions

  1. In a small pot, add the rice, vegetable broth, salt and pepper. Turn the heat to medium high and bring to a boil. Once it has reached a boil, reduce the heat to simmer and allow to cook for 30 minutes until the liquid is absorbed and the rice is fluffy.
  2. In a large bowl, add the sriracha, honey, sesame oil, ginger, garlic, chives, and lime. Stir to combine and add the chopped chicken. Set aside.
  3. Coat a large skillet with olive oil. Add the onions, salt and pepper, and sauté on medium-high heat for 3-4 minutes.
  4. Add the snap peas and bok choy and sauté for 3 minutes.
  5. To the pan, add the chicken and all of the sauce. Cook until the chicken reaches an internal temperature of 165°F, approximately 10-14 minutes.
  6. Just before the chicken is done, add the water chestnuts to the pan.
  7. Once the chicken has reached its proper doneness, it is time to eat! Add a serving of the chicken and vegetables over the beautiful fluffy rice. Top with garnish and extra chives and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Mediterranean Sheet Pan Chicken

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The new year brings new motivation and resolutions. Many of us may be opting to eat healthier this new year. If so, this is the recipe for you. The moist chicken paired with the beautifully roasted vegetables makes the perfect well-rounded dinner for you or the family. And it’s so delicious, it’s sure to please any eater.

Ingredients for the Chicken

  • 4 boneless skinless chicken breasts
  • Greek salad dressing/ marinade
  • 1 cup halved cherry tomatoes
  • 1 small (or ½ large) red onion, sliced in thin rounds
  • 2 lemons sliced
  • 16 basil leaves (4 on each breast)
  • 1 tsp garlic powder
  • Salt and pepper
  • Optional: top chicken with feta cheese and capers

Ingredients for the Glaze

  • ½ cup honey
  • 2 tsp chili garlic sauce
  • 1 ½ tbsp water

Directions

  1. Preheat oven to 375 °F
  2. Place the chicken in a large bowl or plastic bag with the marinade (or dressing). Add enough marinade to evenly coat the chicken. Marinate overnight or just while preparing other ingredients.
  3. On a large sheet pan, evenly spread the onions and tomatoes. Place the chicken on top, pouring any remaining marinade on the chicken and vegetables.
  4. Season heavily with salt, pepper, and garlic powder.
  5. Place the sliced lemons evenly over the top of each chicken breast along with four basil leaves.
  6. Place the chicken in the oven and cook for 25 minutes or until the chicken has reached an internal temperature of 165 °F.
  7. While the chicken cooks, place the honey, chili garlic sauce, and water in a small pan. Heat on medium until it is evenly combined and begins to boil.
  8. When the chicken is done, spoon the honey chili sauce over each breast. Top with feta cheese and capers if desired. Enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Butternut Squash Lasagna Roll-Ups

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These little treats will make the perfect dinner on a cold winter night or add a spark to your next holiday party. Not only are they tasty and satisfying, but they are filled to the brim with nutritious ingredients. Try these today!

Ingredients

  • 1 package of whole wheat lasagna noodles
  • ½ cup diced yellow onion
  • 2 cups cubed butternut squash
  • ¼ tsp minced garlic
  • 16 oz mild Italian sausage (uncased)
  • 6 basil leaves chopped
  • ¼ tsp poultry seasoning
  • ¼ tsp thyme
  • ¼ tsp rosemary
  • 32 oz whole milk ricotta
  • 1 egg
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp parsley
  • 1 ¼ cup shredded mozzarella cheese
  • 1 ¼ cup shredded parmesan cheese
  • Salt and pepper to taste

Directions

  1. Preheat oven to 375°F.
  2. Season a large pot of water with salt. Set on high to boil and cook the noodles to al dente. (Tips: Add olive oil to the water so the noodles don’t stick together. After cooking, rinse with cold water and drizzle with olive oil to further prevent sticking.)
  3. Coat a large pan with olive oil and add the onion. Cook on medium to high heat for five minutes until just translucent.
  4. Add the butternut squash, minced garlic, poultry seasoning, thyme, rosemary, salt and pepper, and cook for ten minutes.
  5. Add the sausage and basil and fully cook. Approximately 8-10 minutes.
  6. In a large bowl add the ricotta, garlic powder, onion powder, parsley, ¼ cup mozzarella cheese, ¼ cup parmesan cheese, egg, salt and pepper. Set aside
  7. Coat a 9 x 13 pan or larger with olive oil.
  8. Form the roll-ups. Spread an even amount of the ricotta mixture onto a noodle. Add an even layer of the butternut squash mixture on ¾ of the noodle. Starting at one end, begin loosely rolling the noodle until it is fully rolled. Place the rolled noodle in the oiled pan and repeat.
  9. Lightly drizzle olive oil over the top of the noodles.
  10. Sprinkle the remaining cup of mozzarella and parmesan cheese over the noodles.
  11. Bake for 20 minutes until the cheese is golden and bubbly. Enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Slaw

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This easy, side dish features bright color and flavor and comes together in minutes. It’s also a great make ahead dish, which makes it perfect for your Thanksgiving table!

Ingredients

  • 1/2 bunch Tuscan kale
  • 8 large Brussels sprouts
  • 3 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tablespoons maple syrup
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup dried cranberries

Preparation

  1. Tear the leaves of the kale away from the stems. Roll up the stacked leaves, and slice thinly crosswise. Slice Brussels sprouts crosswise thinly. Slice red cabbage in half, and then cut crosswise into thin slices to make three cups. Shred the carrot, and combine all the veggies in a large bowl.
  2. In a cup, combine the olive oil, vinegar, maple syrup, salt and pepper. Whisk together, then pour over the veggies. Add the dried cranberries, and toss to mix.

Serving Suggestion

This bright, delicious dish makes a fine addition to any Thanksgiving menu. The sturdy kale, cabbage and Brussels sprouts make it a great side to your potluck repertoire, too.

Easy Two-Pan Vegetable Radiatori

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This is the perfect dish to cozy up to on a crisp fall evening. It is light yet satisfying and full of healthy feel-good veggies. It is sure to please even your toughest critics.

Ingredients

  • 1-pound semonlina radiatori (or choose your favorite pasta)
  • 1-pint cherry tomatoes (halved)
  • 1 cup sugar snap peas (with the ends removed)
  • 1 delicata squash (peeled and diced ½ inch)
  • ½ bunch dinosaur kale (stems removed and sliced in half long-ways)
  • ½ cup shredded asiago cheese (I used basil olive oil flavored cheese for a fun touch)
  • ½ shallot (minced)
  • ½ tsp garlic
  • 2 tbsp capers (with a lot of the brine)
  • 2 tbsp fresh chopped basil
  • 4 sprigs of thyme (stems removed)
  • Zest and juice of a lemon
  • Salt and pepper to taste
  • Olive oil (approximately 3 tbsp)

Directions

  1. In a large pot, heat salted water to a boil.
  2. Coat a large skillet with olive oil. Add garlic, shallot, and tomatoes and sauté on medium heat for five minutes. Season with salt and pepper.
  3. Add squash, snap peas, basil, thyme, and the zest and juice of a lemon to the skillet. Cook covered on medium for five minutes or until squash become al denté. Season with salt and pepper.
  4. Cook pasta according to package directions (approximately 6 minutes)
  5. Add kale to the skillet and cook covered for another five minutes or until it has wilted and remove from the heat.
  6. Reserve 1/3 cup of pasta water before draining.
  7. Add drained pasta, reserved water, capers, and the cheese to the skillet with the vegetables. Stir to combine.
  8. Top each serving with extra cheese and fresh herbs and ENJOY!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Lettuce Wraps

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These lettuce wraps pack loads of fall flavor into one small package. The savory sausage, sweet butternut squash, and fragrant thyme and sage make for a wonderful autumnal flavored meal. This dish is sure to make you, your family, and your belly, very happy.

 

Ingredients

  • 1 head lettuce (green, bib, or butter work best)
  • 1 lb sausage (I used loose sage sausage, but any will work)
  • 1 small butternut squash (diced)
  • 1/3 yellow onion (diced)
  • 1 granny smith apple (cut into thin matchsticks)
  • 1/8 tsp minced garlic
  • 25 oz diced canned tomatoes (I used fire roasted with garlic, but your favorite will work perfectly)
  • 4 sprigs of thyme
  • 2 leaves of sage
  • 2 tbsp olive oil
  • 6 oz cotija cheese grated
  • Salt and pepper to taste

Directions

  1. Wash the lettuce leaves and lay them out to dry during the cooking process.
  2. Coat a large skillet with olive oil and sauté the onions on medium to high heat until just beginning to soften. About 2-3 minutes.
  3. To the skillet add the diced butternut squash and the minced garlic. Cook stirring often for 7 minutes or until butternut squash softens slightly. Season with salt and pepper.
  4. Add the sausage to the skillet with the onions, squash, and garlic. Using a fork or spatula, break up the sausage to form small pieces. Cook for five minutes.
  5. While the meat mixture cooks, remove the leaves of the thyme from the stem and cut the sage leaves into ribbons.
  6. After five minutes, add the canned tomatoes and the herbs. Cook for five minutes on medium heat.
  7. Remove mixture from the heat. Assemble the wraps by placing a spoonful of the mixture into the lettuce cup, top with apple slices and cotija cheese. Enjoy!!!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

 

Chocolate Chip Banana-Pumpkin Bread

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This recipe is sure to satisfy your sweet tooth and put you right into the cozy fall spirit. Make use of your forgotten bananas with this tasty treat that is sure to put a smile on your face any time of the day. Perfect for breakfast, lunch, dinner, or a midnight snack… we won’t tell.

 

Dry Ingredients

  • 2 c. + 1 tsp. all-purpose flour
  • 1 tsp. baking soda
  • ¾ tsp salt
  • 1 tsp. cinnamon
  • ½ tsp. each powdered ginger, pumpkin spice seasoning, and nutmeg

Wet Ingredients

  • 3 overripe bananas
  • ¾ c. pumpkin puree
  • 1/3 c. honey
  • 1/3 c. unsweetened vanilla almond milk (or any milk of your choosing)
  • 2 tsp. vanilla extract

OPTIONAL

  • 1 c. chocolate chips (I used semi-sweet, but any will work)

Directions

  1. Preheat oven to 350°F
  2. In a medium sized bowl, whisk together the dry ingredients.
  3. In a separate larger bowl, peel and mash the bananas.
  4. To the bananas, add the rest of the wet ingredients. Stir to combine. Should be well mixed but will be lumpy (that’s okay!).
  5. To the wet ingredients, slowly begin to mix in the dry ingredients in small increments. Continue until all the dry ingredients have been incorporated. Do not overmix.
  6. Before adding the chocolate chips to the batter, lightly coat the chips with the reserved 1 tsp. of flour. This ensures that they incorporate evenly throughout the batter and do not sink to the bottom.
  7. Fold in the chocolate chips.
  8. Pour the batter into a greased 9×5 loaf pan.
  9. Bake the bread for 30 minutes. After 30 minutes, turn the oven off but leave the bread in the oven for 10 more minutes. Do not open the oven.
  10. After the 40 minutes total of cook time, a toothpick should come out clean – if not, continue baking. Once it is done, remove it from the oven and let it cool.
  11. Once slightly cooled… enjoy!!!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Ricotta and Goat Cheese Pizza with Roasted Fall Vegetables

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September means fall is approaching. And fall approaching means enjoying the delectable vegetables that come into season during this time of year. Lovely in-season butternut squash is the star of this tantalizing pizza atop a ricotta and goat cheese melty masterpiece.

 

Ingredients

  • Phyllo Dough or Pre-made Pizza Dough, thawed (I used phyllo dough however its flakiness, while tasty, can be difficult to work with)
  • 1 small butternut squash (sliced thinly)
  • 1 c. cherry tomatoes, halved
  • ½ white onion (sliced in thin rounds)
  • 8 ounces goat cheese
  • 1 1/4 c. ricotta
  • 1 ½ T. chives
  • 1 tsp. dried parsley
  • ¾ tsp. minced garlic
  • ½ tsp. onion powder
  • ½ tsp. dried garlic
  • 6 sprigs fresh thyme
  • salt and pepper to taste
  • olive oil

Directions

  1. Preheat oven to 350°F
  2. Place the sliced butternut squash and tomatoes on a small sheet pan. Drizzle with olive oil and season with salt and pepper.
  3. Roast vegetables until just soft and golden. Approximately 5-7 minutes.
  4. Place the onions in a small pan lightly coated with olive oil.
  5. Cook the onions on a low temperature until caramelized. They should be a rich caramel color when done.
  6. While the vegetables cook, add the goat cheese and ricotta to a bowl and stir until evenly combined.
  7. To the cheese mixture add the minced and powdered garlic, thyme, onion powder, parsley, chives, and salt and pepper to taste. Stir to combine.
  8. Place the puff pastry or pizza dough onto a greased cookie sheet. (I used a 12″x17″ cookie sheet). Curl the dough around each edge to form a small crust.
  9. Spread the cheese mixture evenly onto the dough.
  10. Add the vegetables evenly on top of the cheese mixture.
  11. Bake the pizza for 25 minutes or until the crust is golden brown and the cheese is melty.
  12. Remove from the oven and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

 

One Pot Mexican Quinoa

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When it comes to minimal cleanup, I am always a big fan. That is why I love this One Pot Mexican Quinoa recipe. Next time you are deciding on what to make for dinner, give this recipe a try.

 

Ingredients:

1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes
1 cup corn kernels, canned or roasted
1 teaspoon paprika
1 teaspoon cumin
Kosher salt and freshly ground black pepper, to taste
1 avocado, halved, seeded, pitted, and diced
Juice of 1 lime
½ cup chopped fresh cilantro leaves

 

Procedure:

  1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
  2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, paprika, and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through about 20 minutes.
  3. Serve immediately. Add avocado and cilantro to each dish

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, and Emily Salvaggio

 

Breakfast Egg Cups

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Are you in need of a quick, on the go breakfast everyone in the family will love? These breakfast egg cups are easy to make and will last a week in the fridge or a month in the freezer. Just throw them in the microwave until hot and they are ready to go!

Ingredients: to make 12 muffins

  • 6 large eggs
  • 1/4 cup of milk
  • 1/8 teaspoon of salt
  • 1/8 teaspoon of black pepper, ground
  • 1 medium bell pepper, red
  • ¾ cup of spinach
  • ⅓ cup of cheddar cheese

Directions

  1. Spray a muffin tin with cooking spray and set aside. Preheat oven to 375°F.
  2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
  3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin.
  4. Add the peppers, spinach, and shredded cheddar to the egg mixture.
  5. Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.
  6. Allow to cool slightly before serving.

* You can add in a variety of vegetables and protein – diced onion, kale, chopped mushrooms, diced tomatoes, chopped bacon or ground sausage, the possibilities are endless!

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton