Honey-Sriracha Chicken

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

Butternut Squash Lasagna Roll-Ups

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

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.

Thanksgiving Inspired Turkey Meatballs

These meatballs wrap the flavors of the holidays into one tasty little bite. They will make the perfect entrée to a weeknight dinner or be the star appetizer of your holiday party. Not to mention, they’re full of healthy, good-for-you ingredients!

Ingredients

  • 1 lb ground turkey
  • 2/3 c breadcrumbs
  • 1/3 c cranberries (roughly chopped)
  • ½ c granny smith apple (finely diced)
  • 1 egg
  • ¼ c yellow onion (finely diced)
  • 1/3 c finely grated parmesan cheese
  • 6 sage leaves (finely chopped)
  • ½ tsp dried thyme
  • ½ tsp minced garlic
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • Salt and pepper to taste
  • Olive oil
  • Optional: 1-2 T. freshly chopped parsley for garnish

Directions

  1. Preheat oven to 350 °F
  2. In a large bowl, add all the ingredients except olive oil and parsley. Stir until just combined. Do not overmix, that will make tough meatballs!
  3. Coat a large skillet with olive oil (preferably cast-iron to finish cooking in the oven).
  4. Form even shaped meatballs and place into the oiled skillet.
  5. Brown the meatballs on medium to high heat for 8 minutes.
  6. Finish cooking in the oven for another 8-10 minutes until fully cooked.
  7. Remove from the oven, garnish with parsley if desired, and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Lettuce Wraps

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

 

Breakfast Cookies

Who doesn’t want cookies for breakfast? Healthy cookies, that is. This could be the easiest cookie recipe of all time. It only takes combining 4 simple ingredients and then boom, you have your delicious, filling, breakfast cookies!

Ingredients:
2 bananas
2 cups of old fashioned oats
½ cup of chocolate chips
¼ cup of peanut butter

 

Procedure:

  1. Preheat oven to 350 degrees° F.
  2. In a large mixing bowl, mash bananas, then add oats, chocolate chips, and peanut butter.
  3. Mix until everything is evenly distributed.
  4. Using a spoon and your hands, place 12-14 balls of the dough on a baking sheet. After they are laid out, use a bottom of a spoon and gently press down on the center of each cookie down.
  5. Cook for 12-15 minutes.

 

Guest Bloggers: James Madison Dietetics

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

Green Chili Burger

Sizzling Summer Favorite with a twist! Try this easy turkey burger with green chili to add a flair to your next BBQ.

Ingredients:

1 pound ground turkey
4 oz can of green chili (well-drained)
1 teaspoon chili powder
2 teaspoons of cumin
½ teaspoon of salt
½ teaspoon of pepper
1½ teaspoons of olive oil
4 English muffins (or hamburger buns)
Your favorite burger toppings

 

Procedure:

Combine all of the ingredients together in a bowl. Be sure everything is evenly distributed. Form 4 even-sized patties (or 8 for sliders). In a large frying pan heat olive oil under medium heat. Cook each patty 3-4 minutes on each side or until golden brown.

 

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

Frozen Fruit Yogurt

Few things are better than frozen yogurt on a hot summer day. Instead of making a trip to your closest froyo shop, try making it homemade. It doesn’t take much to create this delicious treat.

Ingredients:

2 cups of frozen fruit
2 tbsp. water
½ cup of vanilla yogurt (can be regular or Greek)
Optional: frozen banana

Procedure:

In a food processor or blender combine fruit, water, and yogurt. You can eat it right after blending or place it in the freezer for a couple of hours.

 

 

Guest Bloggers: James Madison Dietetics

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

One Pot Mexican Quinoa

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

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