Spicy Potato Chip Breaded Oven Baked Chicken Tenders (serves 4)

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Crushing potato chips to use as breading creates a panko-like texture that is perfect for breading chicken tenders.

Brine:
1.5 lbs chicken tenders
1 ½ c buttermilk
¼ c hot sauce
1 tsp black pepper
½ tsp garlic powder
½ tsp onion powder
1 Tbs salt
2 Tbs spicy brown mustard
2 eggs

Breading:
2 c panko
(1) 6-0z bag Route 11 Mama Zuma’s Revenge potato chips
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ c flour

Instructions:

Preheat oven to 350F.

In a medium glass bowl, whisk together brine ingredients until combined. Add chicken and mix to ensure all pieces are covered. Cover and leave in refrigerator for 4-8 hours.

In a large mixing bowl, whisk panko, salt, garlic powder, onion powder, and smoked paprika until combined. Spread in a single layer on a baking sheet and bake until lightly browned.

Using a food processor, grind potato chips to a panko consistency. Add to mixing bowl with flour and panko mixture. Whisk until combined.

Shake off excess brine and bread tenders one as a time. Press each tender firmly while it is covered with breading to ensure it adheres. Place breaded tenders on a wire rack and refrigerate uncovered for 2 hours.

Preheat oven to 375F. Bake tenders on wire rack for 18-21 minutes, flipping once halfway. Serve with spicy brown mustard and enjoy.

BBQ Cauliflower Bites

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Looking for another way to use cauliflower but don’t have the time for all the grunt work? BBQ Cauliflower Bites are the thing to try! With just five ingredients and minimal prep time, these yummy bites will have the whole family wanting more. Next time you are wanting to try something new, give these bites a try!

Ingredients:
• 1 head of cauliflower
• 1 cup of BBQ sauce
• 1 cup of milk
• 1 ½ cup of all purpose flour
• ½ tsp chili powder

Procedure
1) Preheat oven to 450 degrees
2) Wash and cut cauliflower into florets
3) Whisk together milk, flour, and chili powder
4) Coat cauliflower pieces in mixture and place on parchment lined baking sheet
5) Bake at 450 for 15-17 minutes
6) Remove from oven and brush a layer of bbq sauce on each piece, be sure they are fully coated
7) Put back into oven for another 8-10 minutes
8) Serve with or without your favorite dipping sauce

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

Quinoa Pizza Bites

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These easy quinoa pizza bites will satisfy your every pizza cravings. They are protein packed, delicious, and great for parties! This can last for about one week in the fridge in an air-tight container .You can freeze them and pop them in the oven to heat them up for a snack on the go. This recipe is easily modifiable, add in your favorite chopped veggies, mini pepperonis, or your favorite type of cheese.

 

Ingredients:

  • ½ cup of uncooked quinoa
  • 1/2 cup shredded cheese, mozzarella works best
  • 1 egg
  • 1/4 teaspoon salt (to taste)
  • 1/2 teaspoon ground pepper
  • 3 tablespoons of marinara sauce
  • 1/2 teaspoon garlic powder
  • 3 teaspoons Italian seasoning
  • 1/4 teaspoon crushed red pepper flakes
  • Marinara Sauce, optional for dipping

Directions:

  1. Preheat oven to 400 ° F
  2. Mix 1/2 cup uncooked and washed quinoa with 1 cup water and a pinch of salt. Bring to a boil first and then lower heat.
  3. Cook the quinoa for about 15 minutes until fluffy, yielding 1  1/2 cups of cooked quinoa
  4. Grease a 12 mini-muffin tin pan
  5. Mix all of the ingredients together
  6. Put a tablespoon into each muffin tin
  7. Bake for 12-15 minutes
  8. Allow to cool for 15 minutes before removing them from the pan
  9. Serve with marinara sauce and enjoy!!

 

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

 

 

 

Butternut Squash and Parsnip Crostata

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Winter is the time to take advantage of the beautiful root vegetables and squashes that are in season. This recipe is a perfect lunch, dinner, or a crowd pleasing party appetizer. Don’t let the dreary winter days get you down. Cozy up to a slice of this treat and it’s sure to brighten up your day!

 

Ingredients

  • 1 pre-made pie crust
  • ½ small butternut squash
  • 1 parsnip
  • ½ small red onion
  • ¾ cup shredded gouda cheese
  • ⅛ tsp thyme
  • ¼ tsp rosemary
  • Olive oil
  • Salt
  • Pepper

Directions

  1. Preheat oven to 400 ℉
  2. Remove the peel of the butternut squash and chop one half into 1-inch pieces roughly ¾ inch thick (Note: do not discard seeds, they will be roasted and used as garnish later. Keep and wash.)
  3. Peel the parsnip and cut similarly to the butternut squash
  4. Slice the onion as thin as possible
  5. Place the butternut squash, parsnip, and onion on a sheet pan and drizzle with olive oil and season with salt and pepper
  6. Roast the vegetables until soft and caramelized around 25 minutes
  7. Remove the vegetables and allow to cool slightly
  8. Place the pie crust on a sheet and sprinkle on cheese leaving an inch of crust to layer over the top later
  9. Arrange the vegetables over the cheese and sprinkle the thyme and rosemary over the top (keep the drippings on the pan used to roast the vegetables as it will be used later)
  10. Fold the inch border over the vegetables and bake until the crust is golden, about 25 minutes (for an extra golden crust, brush it with a tablespoon of melted butter)
  11. During the last 3 minutes of baking, place the reserved squash seeds on the pan that the vegetables were roasted on and coat the seeds in the drippings. Season with salt and roast in the oven until brown (between 2-3 minutes).
  12. After the crostata is done cooking remove it from the oven sprinkle the roasted seeds over the top and enjoy !

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

 

Cozy Pumpkin Chili

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Need something to warm you up as the temperature outside begin to drop? This cozy pumpkin chilly embodies all the flavors of fall and is warming enough to take you through the winter chill.

 

Ingredients:

  • 2 tablespoons of extra-virgin olive oil
  • 1 zucchini, chopped
  • 1 small yellow onion, chopped
  • 1 green bell pepper, chopped
  • 2 jalapenos, finely chopped
  • 2 cloves of garlic, finely chopped
  • 1 (14.5 ounce) can fire roasted diced tomatoes with their liquid
  • 1 (15 ounce) can of organic pumpkin puree
  • 1 cup of water
  • 1 tablespoon of chili powder
  • 1 teaspoon of cumin
  • ½ teaspoon salt
  • Dash of pepper
  • ½ (15 ounce) can of kidney beans
  • ½ (15 ounce) can of garbanzo beans
  • 4 links of chicken sausage, chopped (optional)

 

Directions

  1. Add oil to a large pot and heat over high heat.
  2. Add the chopped onion, bell pepper, jalapenos, garlic, and zucchini stirring until tender.
  3. Add the chicken sausage into the pot. Cook until lightly browned.
  4. Then, add in the tomatoes, pumpkin, water, chili powder, cumin, salt, and pepper and bring to a boil.
  5. Add the kidney beans and garbanzo beans and reduce the heat (medium low).
  6. Cover the chili and stir every few minutes for about 30 minutes, until it is nice and thick.

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

 

Chocolate Peanut Butter Sweet Potato Cookies

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Looking to eat healthier in 2019, but don’t want to give up eating all your favorite sweets? I give you a healthier chocolate peanut cookie recipe to help satisfy your sweet tooth! This recipe requires minimal ingredients and is easy to make.

Ingredients:

1 cup almond flour
½ cup sweet potato (bake a sweet potato, let cool, and then mash)
½ cup natural peanut butter
¼ cup maple syrup
¼ cup cocoa powder
1 egg
1 tsp baking soda
1 tsp vanilla extract
A handful of chocolate chips

Instructions:

  1.     Mix all the ingredients together in a bowl.
  2.     Place mixture into the fridge for 15-20 minutes to chill.
  3.     Preheat the oven to 350.
  4.     Scoop the cookies onto a baking sheet and bake for 15-17 minutes.
  5.     Let cool and ENJOY!

*Yields approximately 16 cookies

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

Party Cheese Crisps

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Are you sick of the same old party snack? These loaded cheese crisps are the perfect finger food for your next party! It only takes 5 simple ingredients to create these satisfying snacks and it’s an excellent way to have a change from the same old mundane bag of chips! Pair them with your favorite dips or just have them alone and the perfect finger food for your next party! It only takes 5 simple ingredients to create these satisfying snacks and it’s an excellent way to have a change from the same old mundane bag of chips! Pair them with your favorite dips or just have them alone and enjoy!

Cilantro Cheddar Crisps

Ingredients:

  • 12 tbsp shredded cheddar cheese
  • 1 tbsp chopped cilantro
  • ¼ tsp garlic powder
  • ¼ tsp black pepper  
  • ¼ tsp red pepper flakes

Instructions

  1. Preheat oven 350 degrees
  2. Place parchment paper on a baking pan
  3. Mix all of the ingredients together in one mixing bowl
  4. Place about 1 slightly overflowing spoonful of the cheese mixture on the baking pan to make one crisp, repeating this 11 times making a total of 12 crisps
  5. Place in the oven for around 6-7 minutes, or until the edges are brown
  6. Leave them to cool  

Pepperoni Pizza Mozzarella Crisps

Ingredients:

  • 12 tbsp shredded mozzarella cheese
  • 1 tbsp pepperoni, diced
  • ½ tsp basil (fresh or dry)
  • ¼ tsp garlic powder
  • ¼ tsp onion powder

Instructions:

  1. Complete the same steps as above

GuestBloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

Pad Thai with Spaghetti Squash

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Autumn is prime time squash season. Why not turn the beautiful vegetable into a crave-worthy pad thai? This recipe is the perfect dish to cuddle up to on a crisp fall evening. It’s a much healthier version of your favorite takeout order, and is nut free for those with allergies! With some simple substitutions it can even be vegetarian or vegan. Give it a try!

 

Ingredients

Sauce

  • 1 Heaping Tbsp Sunflower Butter
  • 2 Tbsp Honey
  • 2 Tbsp Lime Juice
  • 1 ½ Tbsp Rice Wine Vinegar
  • ¼ cup Low Sodium Soy Sauce
  • 1 ½ Tbsp Dark Brown Sugar
  • 1 tsp Sriracha (or to taste)

Pad Thai

  • 1 Large Spaghetti Squash
  • 2 Medium Sized Chicken Breasts (substitute with Tofu to make it vegan!)
  • 1 cup carrots
  • 1 cup bell pepper
  • 1 cup radishes
  • 1, 8 oz can sliced water chestnuts
  • 1 tsp minced garlic
  • Salt, Pepper
  • Olive Oil

Garnish

  • 3 Scallions
  • ¼ cup Edamame

Preparation

Preparing the sauce and cutting all of the vegetables prior to cooking will create better ease in the cooking process.

  1. In a small bowl, add the sunflower butter, honey, lime juice, rice wine vinegar, soy sauce, and brown sugar. Stir until well combined.
  2. Julienne or cut the carrots, bell pepper, and radishes into 1 ½ inch long matchstick slices
  3. Chop the scallions
  4. Finely chop the edamame
  5. Mince the garlic
  6. Cube the chicken breast into 1 inch portions

Cooking

  1.  Pierce several holes into the surface of the spaghetti squash with a fork or knife. Place the squash, whole, onto a plate and into the microwave. Microwave the squash until tender, approximately 10-15 minutes. When the squash feels tender to the touch it is done. Slice it down the middle making two halves. Scrape the seeds out of the center and discard the seeds.
  2. While the squash cooks, place 2 tablespoons of olive oil into a large saute pan. Cook the cubed chicken on medium to high heat until done, approximately 7-9 minutes depending on how large the cubes are. Sprinkle lightly with salt and pepper.
  3. In a small saucepan, add the sauce created in step 1. Heat on medium until the sauce begins to bubble and take off the heat.
  4. When the chicken is done, place it in a separate bowl to rest.
  5. Into the same pan, add 2 more tablespoons of olive oil. Add the carrots, bell pepper, and radishes and cook for 5 minutes.
  6. Add the garlic and continue cooking for another 1-2 minutes or until the vegetables are al dente or slightly soft.
  7. To the pan add the chicken, water chestnuts, and the sauce and cook for 1-2 minutes until the sauce just begins to bubble.
  8. Scrape the flesh of the spaghetti squash with a fork to create long threads resembling noodles. Place the spaghetti squash noodles into the pan and stir until it appears well incorporated and take off the heat.
  9. Top with edamame and scallions and enjoy!

 

Guest Bloggers: James Madison Dietetics

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

 

Whole-Wheat Creamy Pumpkin Pasta with Sausage and Kale

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October means fall and fall means everything pumpkin. Add it to pasta in this recipe and enjoy the splendid autumnal combination that is pumpkin, rosemary, andthyme. It is a feel good dish that will leave your belly full and your family happy!

 

Ingredients

1 lb whole wheat chiocciole pasta

1 lb pork sausage without the casing (I used a blend containing rosemary and thyme to mimic other flavors of the dish, but use whatever you prefer!)

1 (15 oz) can pureed pumpkin (not pumpkin pie filling)

1 ½ tsp minced garlic

1 minced shallot

4 cups lacinato kale (or a variety of your preference)

½ cup chicken broth

½ cup pasta water reserved

3 tbsp non-fat Greek yogurt

½ cup parmesan cheese

1 ½ tsp fresh thyme

1 tsp fresh rosemary

¼ tsp cayenne pepper

2 tbsp olive oil

Salt, Pepper

Instructions

  1. Heat a large pot of salted water to boiling. Cook the pasta according to package instructions.
  2. In a large skillet, heat the olive oil. Sauté the minced garlic and shallot for 1-2 minutes until slightly soft.
  3. Add the sausage to the skillet. Cook for 4-5 minutes or until the sausage is close to done, breaking it apart with a fork or spatula.
  4. Add the kale to the skillet. Cook the kale until just wilted about 2-3 minutes.
  5. To the skillet add the can of pumpkin, chicken broth, thyme, rosemary, cayenne pepper, and season to taste with salt and pepper. Let simmer on low heat until the pasta has finished cooking.
  6. Collect ½ cup of cooking water from the pasta pot and set aside. Drain the pasta and add to the skillet.
  7. Add the pasta water, yogurt, and parmesan cheese to the skillet.
  8. Stir thoroughly to coat.
  9. Top with extra cheese if desired, plate, eat, and enjoy!

 

Guest Bloggers: James Madison Dietetics

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

 

Sweet Potato Pizza Crust

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Craving pizza, but also want to get in your serving of veggies? Well then, this pizza is for you! This pizza is so fun because it has a sweet potato crust and can be personalized by choosing to top it with your favorite sauce and veggies.

Ingredients

SWEET POTATO CRUST
1 medium sweet potato
1 egg or flax egg
½ cup oats or ¼ cup oats and 1 ½ tbsp. coconut flour
½ tbsp. oregano
Dash of garlic powder
Dash of onion powder
Dash of basil

TOPPINGS
1 tbsp. hummus of choice
Dairy free mozzarella cheese
Handful of spinach
Asparagus
Chopped peppers
Cherry tomatoes
Broccoli

Instructions:

  1.      Preheat oven to 350.
  2.      Microwave sweet potato and peel off skin.
  3.      Add all of the sweet potato crust ingredients into a food processor and blend until smooth.
  4.      Line an 8-inch cake tin with parchment paper and pour the crust mixture into the tin, spreading it evenly across the bottom approximately ¼ inch thick.
  5.      Cook the crust for 25 minutes.
  6.      Remove the pizza, make sure the top is no longer squishy, and add toppings. I chose to add beet hummus, dairy free mozzarella cheese, spinach, peppers, asparagus, tomatoes,         and broccoli, but feel free to add whatever veggies and sauce that you please!
  7.      Stick the pizza back in the oven for 10 more minutes.
  8.      Remove from the oven, let cool, and enjoy!

 

Guest Bloggers: James Madison Dietetics

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