Tag Archives: dinner

Sheet Pan Bruschetta Chicken

30 minutes or less, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes

September 21, 2017 by Chef Julie RD

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Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!

Sheet pan dinners have been lifesavers during busy weeks. Throw ingredients together on a sheet pan and roast for a simple sheet pan dinner. They make busy weeknights a bit more manageable. With just only one pan to clean up, count me in.
It’s exciting that sheet pan dinners are this month’s Recipe ReDux theme. I can’t wait to see what other members came up with. We will all have so many new ideas to try now!

Hate scrubbing pans? Me too! I highly suggest investing in parchment baking sheets. It makes clean up even easier! No food gets stuck to the pan, so no scrubbing required!

Make busy weeknight dinners more manageable with @ChefJulie_RD’s Sheet Pan Bruschetta Chicken #thereciperedux

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In my house, we have a pretty solid system in place. I cook, and my boyfriend does the dishes. He loves sheet pan dinner nights because he barely has to clean a thing.

Sheet Pan Bruschetta Chicken

Author: Chef Julie Harrington, RD
Prep Time: 15
Cook Time: 35
Total Time: 50 minutes
Yield: 4
Category: Dinner

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Description

Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!

Ingredients

Scale

4 pieces chicken breast, boneless and skinless
salt and pepper
1 lb. asparagus, ends trimmed
1 teaspoon olive oil
4 ounces mozzarella cheese
For the bruschetta:
2 cups cherry tomatoes, halves
1 tablespoon olive oil
1 teaspoon balsamic vinegar
2 cloves garlic, minced
¼ cup fresh basil, chiffonade
salt and pepper, to taste

Instructions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper, or spray with non-stick spray.
In a small bowl, combine the tomatoes, olive oil, balsamic vinegar, garlic, basil, salt, and pepper. Set aside.
Season both sides of the chicken with salt and pepper. Place chicken in a line on one end of the prepared baking sheet.
Place asparagus on the opposite side of the baking sheet in a single layer. Drizzle olive oil, salt, and pepper over asparagus. Toss to combine to evenly coat.
Place in the oven and bake for 25 minutes. Remove from oven and top chicken with mozzarella cheese. Toss the asparagus. Cook for an additional 5-10 minutes until chicken reaches an internal temperature of 165 degrees F and asparagus is tender.
Top chicken with bruschetta and serve immediately.

Notes

If chicken breasts are thick, cook chicken for 10 minutes alone first before adding asparagus to the pan.

Keywords: dinner, chicken, sheet pan

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Sheet Pan Cajun Chicken With Vegetables

30 minutes or less, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes

September 10, 2017 by Chef Julie RD

9 Comments

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Make dinner even easier with sheet pan dinners and I’ve got the perfect one for you to try first! This Sheet Pan Cajun Chicken with Vegetables can easily be customized with flavors you love, using the same cooking process.

September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families.
The busy demands of modern life often come at the expense of family mealtime at home. Family meals eaten at home have been proven to benefit the health and wellness of children and adolescents. They have also been shown to fight obesity, substance abuse and to make families stronger—creating a positive impact on our communities and our nation as a whole.
According to a 2013 Harris poll, only 30 percent of American families share dinner every night.
(source)

Family meals were a big part of my life growing up. Even with my sisters and I involved in different activities, my family made it a point to get together around the table for family meals.

Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and weights, and less risky behavior. (source)

When I go home to have family dinner, I soak that feeling in. Since I’ve moved out, I still try and get home for family dinner at least once a week. It’s a time where we all catch up on each other lives over a delicious home cooked meal. There are always lots of laughs. Charlie (our dog) knows exactly when our dad gets up from the table he can slide in for a few bites from my plate.
I’m excited to share family meals with my own family one day.

Sheet pan dinners are easily customizable. Choose a protein and some veggies, plus a seasoning blend you like. For this sheet pan dinner, I tried a Cajun spice blend. I liked the extra little kick it gave the dish and it was delicious on the cauliflower.

Sheet Pan Cajun Chicken with Vegetables – a simple dinner solution #FamilyMealsMonth

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The best part about sheet pan dinners – only one pan to clean up! Can’t beat that! Plus, if you have leftovers, pack it for lunch. Looking to mix it up? Try serving over a bed of greens or quinoa.

Sheet Pan Cajun Chicken With Vegetables

Author: Julie @ RDelicious Kitchen
Cook Time: 30 mins
Total Time: 30 mins
Yield: 4

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Ingredients

Scale

1/4 cup olive oil
3 tablespoons lemon juice
2 tablespoons Cajun spice blend
2 tablespoons garlic, minced
1 lb. boneless skinless chicken breast (4 pieces)
12 oz (1 1/2 cups) green beans, trimmed
3 cups cauliflower (1 large head), cut into florets
1 (12 oz.) jar roasted red peppers, drained and chopped

Instructions

Preheat oven to 450 degrees F.
In a small bowl, whisk together the olive oil, lemon juice, Cajun spice blend, and garlic. Set aside.
Evenly spread the green beans, cauliflower, and roasted red peppers on the baking sheet. Drizzle 2 tablespoons of marinade over the vegetables and toss until combined. Cook in the oven for 15 minutes.
Add chicken to the marinade and let marinate for 15 minutes.
Remove vegetables from the oven and nestle the pieces of chicken between the vegetables onto the pan. Bake for an additional 15-20 minutes until internal temperature of the chicken reaches 165 degrees F and vegetables are tender.

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Southwest Stuffed Peppers

Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Vegetarian, Vegetarian

January 22, 2017 by Chef Julie RD

1 Comment

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Looking for a budget friendly recipe? You’ve come to the right place. These Southwest Stuffed Peppers will keep your stomach and wallet full coming in at only $1.06 per serving.
The Recipe ReDux challenged members to see how low they can go and make a meal for less than $3 per serving.
Did you know that within the top 3 New Year’s resolutions #3 involved finances?
1. Lose Weight/Eat Healthier
2. Life/Self Improvements
3. Better Financial Decisions
Many are looking to make better financial decisions this year, myself included. I was curious to see how much I was actually spending on groceries per month, so I tracked it for the month to see my typical cost on groceries. Being a food blogger and one who weirdly enjoys grocery shopping, when I see new items they tend to creep into my cart. That being said, my monthly grocery spending was a little higher than I thought it would be.
Ever since then I’ve been more conscious of my spending when at the grocery store. I loved that this Recipe ReDux theme was this month because I had fun shopping to see how low I can go with the cost per serving. This definitely busts the myth that “healthy eating is expensive”, considering this recipe totals to $1.06 per serving made with healthy and wholesome ingredients.

Looking for some cost effective dinners? Try these Southwest Stuffed Peppers – only $1.06 per serving! #thereciperedux

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Here’s the breakdown:

Wondering what I will be doing with those half cans of ingredients? I love being creative with extra ingredients that I have in the fridge. I think this will turn into a burrito bowl.

Southwest Stuffed Peppers

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

3 red bell peppers
1/4 cup quinoa
1 tablespoon olive oil
1 small onion
1 clove garlic, minced
1/2 (14.5 oz) can black beans, drained and rinsed
1/2 (14.5 oz) can corn, drained and rinsed
1/2 (14.5 oz) can no-salt-added diced tomatoes, drained
1/2 cup cheddar cheese, shredded
1/2 avocado, sliced
salt and pepper, to taste

Instructions

Preheat oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray. Slice pepper in half lengthwise, place on baking sheet. Bake for 10 minutes.
Cook quinoa according to package directions.
In a saute pan, heat olive oil over medium-high heat. Add onions, saute until translucent. Add the beans, corn, tomatoes, and cooked quinoa and cook until heated through. Stir in cheese.
Remove peppers from oven and stuff with bean mixture. Bake for an additional 5 minutes.
Remove from oven and top with avocado slices.

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Hawaiian Chicken Cauliflower “Fried” Rice

Dairy Free, Dietary, Freezer Friendly, MAIN DISHES, Poultry, PREP, Recipes

January 14, 2017 by Chef Julie RD

28 Comments

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Skip take-out and make your own delicious fried rice, with this healthy twist. Try swapping out rice for cauliflower rice and creating this flavor packed Hawaiian Chicken Cauliflower “Fried” Rice.
I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
Have you jumped on board the cauliflower rice trend? This is one trend that I love because it adds more veggies to your meal! Many also opt into this ingredient swap idea because it is a lower carb option.

#ad This Hawaiian Chicken Cauliflower “Fried” Rice is packed with umami with the help of @KikkomanKitchen soy sauce

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Your typical fried rice take-out may be packed with excess sodium, but by adding Kikkoman’s Traditionally Brewed Less Sodium Soy Sauce in this recipe can actually help reduce the amount of sodium in this dish.
Soy sauce is often associated with being high in sodium, but culinary research indicates it’s an ingredient that can actually help reduce sodium in recipes. How? Soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. In fact, a study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.

#ad Skip take out and make this Hawaiian Chicken Cauliflower “Fried” Rice

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As you’ll see there is no additional source of sodium from any other ingredients in this recipe. By using 1/2 tsp. Kikkoman Soy Sauce in place of 1/2 tsp. table salt, the sodium content of the recipe is cut by 1000 mg.
This isn’t just any cauliflower rice. I added a little tropical twist. As I am typing this recipe, I am dreaming of being on a tropical island away from the NJ snow. The addition of pineapple, not only adds that tropical flavor, but also the enzyme found in pineapple, bromelain, digests protein, softening the tissues in meat before cooking it, creating tender pieces of chicken.
Looking to add more umami flavor to your recipes? Kikkoman offers a variety of less sodium products: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.

Hawaiian Chicken Cauliflower “Fried” Rice

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

4 skinless chicken breast, cut into cubes
5 cloves garlic, minced and divided
1 (8 oz.) can pineapple chunks, juice reserved
1/4 cup + 3 tablespoons Kikkoman Traditionally Brewed Less Sodium Soy Sauce, divided
3 tablespoons honey, divided
1 (12 oz.) bag riced cauliflower (or 1 medium-sized head of cauliflower riced)
2 carrots, peeled and shredded
2 tablespoons + 1 teaspoon sesame oil, divided
1/2 medium onion, diced
1 cup frozen and shelled edamame, thawed
2 eggs, beaten
6 scallions, sliced
2 tablespoons, cashews, crushed
1 teaspoon sesame seeds

Instructions

In a bowl, combine 3 garlic cloves (minced), 1/4 cup pineapple juice, 1/4 cup soy sauce, and honey. Add the cubed chicken; stir to combine. Let marinade in the refrigerator for at least 1 hour.
Remove chicken from marinade. Discard marinade. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Add chicken and cook for about 5 minutes, until internal temperature reaches 165 degrees F. Remove chicken from pan and set aside.
In a small bowl combine remaining pineapple juice, 3 tablespoons soy sauce, 1 tablespoon honey and 1 teaspoon sesame oil; set aside.
Heat 1 tablespoon of sesame oil in the same pan over medium-high heat. Add the onions and carrots. Saute for about 2 minutes; then add garlic; saute for another minute. Add the cauliflower and edamame. Saute until cauliflower is soft (but not mushy).
Turn pan down to low-medium heat. Make a well in the center of the pan and add the eggs. Stir gently in the center until starting to cook, then incorporate into the rest of the veggies. Stir in soy sauce mixture, scallions, pineapple chunks and chicken.
Top with cashews and sesame seeds before serving.

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Kale, Quinoa, and Cranberry Stuffed Acorn Squash

Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Recipes, Seasonal, Vegan, Vegetarian, Vegetarian, Winter

December 9, 2016 by Chef Julie RD

8 Comments

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Sometimes dinner time turns into an episode of Chopped right in your own kitchen. This Kale, Quinoa, and Cranberry Stuffed Acorn Squash can easily be customized with ingredients you have in your refrigerator and pantry for a simple, wholesome meal.

The holiday season can be stressful at times. Considering I haven’t even started any of my holiday shopping, let alone even figuring out what I am getting anyone, that is adding a little stress to my plate these days. Things have been very busy here at RDelicious Kitchen, so I like to escape to my happy place and stress reliever – the kitchen.

Does dinner time ever feel like an episode of Chopped? Try my Kale, Quinoa, and Cranberry Stuffed Acorn Squash for dinner tonight!

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There is something so soothing about chopping, stirring, and the aroma in the kitchen. With my days being jam packed it has been leaving little time for simple things, like grocery shopping. This recipe was inspired as I was in my imaginary world of being on an episode of Chopped. When you haven’t gone grocery shopping in a little while, you have to get creative!

Time-saving tip: Whenever I make a batch of quinoa, I always make extra and freeze the rest. This whole grain freezes well and easily heats up so you don’t have to start from scratch every time you are making quinoa.
My kale was on its last legs in my fridge, so in the saute pan it goes! Kale is one of those leafy greens that even after washing and trimming can last long in the refrigerator. When it begins to wilt, that’s when I throw that kale in my smoothies or saute pan – no waste!

When building a recipe, look to add different textures to the dish. I added almonds (my balsamic roasted almonds, to be exact) which adds that crunch factor, but also adds heart-healthy fats, fiber, and protein!

Kale, Quinoa, and Cranberry Stuffed Acorn Squash

Author: Julie @ RDelicious Kitchen
Yield: 2

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Ingredients

Scale

1 acorn squash
1 tablespoon olive oil
4 cups kale, stems removed and chopped
1 1/2 tablespoons balsamic vinegar
1/2 cup quinoa, cooked
1/4 cup dried cranberries
1/4 cup almonds, chopped
salt and pepper, to taste

Instructions

Preheat oven to 400 degrees F.
Slice acorn squash in half, lengthwise. Scoop out the seeds. Place squash on a baking sheet coated with cooking spray, flesh side down. Roast squash until for tender, about 30-50 minutes. (Exact roasting time will depend on the size and variety of your squash.
In a large skillet over medium-high heat, add the olive oil to the pan. Add kale and cook until slightly wilted. Add the balsamic vinegar and let cook for an additional 2 minutes.
Stir in the quinoa, dried cranberries, and almonds, and cook until warmed through.
Full acorn squash with kale, quinoa, and kale mixture and serve.

Notes

*for an extra kick of balsamic, add balsamic roasted almonds

Balsamic Roasted Almonds + Fun Facts about Almonds

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Build a Better Taco + 25 Taco Recipe Ideas from Registered Dietitians

Recipe Round-Ups

October 4, 2016 by Chef Julie RD

9 Comments

Did you know October 4th is National Taco Day? Learn to build a better taco and celebrate with making one of these RD approved taco recipes created by Registered Dietitians.

To successfully build a better taco you have to start from the bottom and build up. Each layer is important and can be made a little healthier on taco night.
Start with your tortillas.
The big debate – soft or hard shell. That’s really up to you. Opt to use whole grain tortillas. Not into the shell, no worries! Try making a Veggie Loaded Taco Dip and dunk with a bean-based chip. Another option is to add more fiber and use large leaf lettuce to hold your taco filling.
Choose your filling.
Great creative with healthy fillings. First add some protein. If you choose beef, choose a lean ground beef.
If you pick chicken or turkey, look for ground chicken or turkey breast. This is ensuring that is ground from all white breast meat, making it a leaner choice.
Try seafood! Many varieties of seafood work well with tacos. Seafood is lean option. If you like a firmer texture, try using salmon, shrimp, or scallops. For a flakier texture, use tilapia, haddock, or catfish.
Looking for plant-based proteins? Try beans, lentils, tofu, or tempeh.
Plus, pump up your tacos with plenty of veggies. Think beyond the traditional lettuce, tomato, and avocado. Add roasted squashes, sautéed kale, broccoli slaw or a peach salsa. The possibilities are endless!
Make your own taco seasoning for a lower-sodium option for your taco filling.
Add your toppings.
After you loaded your taco with healthy fillings, top it with some more flavor! Add a fresh salsa, guacamole, and/or Greek yogurt. Plain Greek yogurt can be substituted for sour cream for a leaner choice and a boost of protein.

Happy #NationalTacoDay! Celebrate #TacoTuesday with one of these #RDapproved #taco recipes from Registered Dietitians! #rdchat

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Need some taco inspiration? Choose from these 25 delicious taco recipes created by Registered Dietitians.
Classic Tacos via Living Well Kitchen
Sloppy Joe Tacos via Teaspoon of Spice
Steak Tacos with Nectarine Corn Salsa via Nuritioulicious
Slow Cooker Beef & Beans Tacos via My Menu Pal
Shredded Beef Breakfast Tacos via 24 Carrot Life
Chipotle Beef Tacos with Watermelon Salsa via Nutritioulicious
Baked Chicken Tacos with Creamy Cilantro Sauce via The Lean Green Bean
Crockpot Chicken Tacos via Real Food Real Deals
Spicy Asian Chicken Tacos via Hungry Hobby
Mom’s Taco Skillet via Kroll’s Korner
Chipotle Lime Shrimp Tacos with a Creamy Avocado Broccoli Slaw via RDelicious Kitchen
Crawfish Boil Tacos via Living Well Kitchen
Easy Fish Tacos via Homemade Nutrition
Blackened Salmon Tacos via The Nutrition Adventure
Spiced Lime Vinaigrette Fish Tacos with Pineapple Salsa via My Menu Pal
Speedy Shrimp Tacos via My Menu Pal
Vegan Tacos with California Walnuts via Nutrition a la Natalie
Vegan Tempeh Tacos via The Grateful Grazer
Black Bean and Kale Tacos via Living Well Kitchen
Crunchy Lentil Tacos w/ Avocado Feta Guacamole via The Spicy RD
Fish Tacos with Cilantro Slaw and Mango Habanero Salsa via My Cape Cod Kitchen
BBQ Salmon & Kale Tacos via Marisa Moore Nutrition
Shrimp Tacos with Yogurt Slaw via fANNEtastic Food
Loaded Tofu Tacos via My Cape Cod Kitchen
Wild Mushroom Garlic Tacos via 24 Carrot Life
Want to skip the shell? Try a Grilled Tofu Taco Salad with Peach Mango Salsa, or Quinoa Taco Salad. Rather slurp with a spoon? Try a Crockpot Taco Soup or a Freezer Friendly Taco Soup. The taco-bilities are endless!
What is your favorite taco combination?

Sautéed Brussels Sprouts with Apples and Chicken Sausage

30 minutes or less, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes

September 28, 2016 by Chef Julie RD

7 Comments

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I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage.
Growing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.

Make dinner in less than 20 minutes with fall flavors – Try Sautéed Brussel Sprouts with Apples and Chicken Sausage #familymeals

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Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe!
Brussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin.
What is your favorite way to enjoy Brussels sprouts?

Sautéed Brussels Sprouts with Apples and Chicken Sausage

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

1 1/2 tablespoons olive oil, divided
1 package garlic chicken sausage (6 links)
1 onion, diced
3 cloves garlic, minced
1 pound Brussels sprouts, shaved with a food processor or roughly chopped
2 tablespoons apple cider vinegar
1 honeycrisp apple, julienne
salt and pepper, to taste

Instructions

Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.

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Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

Beans & Grains, Dietary, Egg Free, Gluten Free, MAIN DISHES, Pasta, PREP, Quick & Easy, Recipes, Vegetarian, Vegetarian

April 12, 2016 by Chef Julie RD

6 Comments

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Swiss chard walnut pesto and roasted tomatoes is the perfect heart healthy topping to your favorite pasta.

Monday night was always pasta night at my house growing up. (and sometimes Sunday too, if we were going to Grandma’s!). Over the years our traditional pasta dinner has transformed into healthier variations. I like to give myself some credit for these changes (hello, dietitian in the family!), by introducing some healthy twists to pasta night.
Revamp your pasta dish with starting with the pasta itself. Switch it up to add more variety, but also a boost in nutrition. Try whole wheat pasta for more fiber or a plant based pasta like Banza (chickpea pasta) or black bean pasta for an extra boost of fiber & protein.
I used Banza pasta for this recipe because I love the rotini shape. Banza packs in 13 grams of fiber and 25 grams of protein per 3.5 ounce serving. It’s like built in portion control because it’s so filling!

Swiss chard walnut pesto & roasted tomatoes is the perfect heart healthy topping to your favorite pasta

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Skip the heavy cream sauces and try a pesto as a heart healthy pasta topping. The ingredients in this Swiss chard walnut pesto recipe contains heart healthy benefits including:

Swiss chard contains Vitamin E which has shown anti-inflammatory effects and helps protect tissue from oxidation damage. Eating foods with plenty of vitamin E might also reduce the chances of developing coronary artery disease, which can lead to a heart attack or heart failure.
While most nuts contain monounsaturated fats, only walnuts are comprised primarily of polyunsaturated fat (13 grams out of 18 grams total fat). Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
Olive oil contains monounsaturated fats. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease.

Rethink your pasta night by trying this pesto! This recipe does make more pesto needed for the amount of pasta. To save leftovers, store in a sealed container in the refrigerator, or freeze in an ice cube tray for later use.

Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

3 cups Swiss chard, stems removed
1/2 cup unsalted walnuts
3/4 cup shredded Parmesan cheese
2 tablespoons garlic
1 lemon, juice and zested
3/4 cup + 1 tablespoon olive oil
salt and pepper, to taste
1 box pasta (I used Banza)
1 cup grape tomatoes

Instructions

Bring a large pot of water to a boil. Prepare an ice water bath and a colander. Blanch the Swiss chard in the boiling water until tender, about 2 minutes. Shock immediately in the ice water. Drain by squeezing the leaves in a ball in a clean kitchen cloth.
In a food processor, add the cooked Swiss chard, walnuts, parmesan cheese, garlic, lemon juice, lemon zest, and 3/4 cup olive oil. Pulse until the mixture breaks down. Season with salt and pepper.
Cook pasta according to package directions.
In a large saute pan, heat 1 tablespoon of olive oil over medium heat. Add the grape tomatoes and saute about 5 minutes until tomatoes begin to burst. Add the 2 cups of the Swiss chard walnut pesto (there will be some leftover) and heat through. Toss with the cooked pasta.
Top with additional parmesan cheese, if desired.

Notes

*Makes about 3 cups of pesto. Reserve leftovers in the refrigerator for about a week or freeze into an ice cube tray for later use.

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8 Delicious Shrimp Recipes [Recipe Round-Up]

Recipe Round-Ups, Recipes

September 1, 2015 by Chef Julie RD

3 Comments

Don’t know what to make for dinner? Add one of these delicious shrimp dishes to your dinner menu this week!

Anyway, like I was sayin’, shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, saute it. Dey’s uh, shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried. There’s pineapple shrimp, lemon shrimp, coconut shrimp, pepper shrimp, shrimp soup, shrimp stew, shrimp salad, shrimp and potatoes, shrimp burger, shrimp sandwich. That- that’s about it. – Forrest Gump

Exactly what Bubba said in Forrest Gump – shrimp has vast versatility making it a great addition to easily add protein to a meal. Plus, shrimp can cook in about 5 minutes making it a simple fix for weeknight dinners.

Just be careful not to overcook your shrimp. They will get tough and chewy. Their color changes from blue to orange-pink when they’re cooked through, and they’ll be slightly firm.

Need some new shrimp recipe ideas? Now you have eight recipes to choose from!
15 minute spicy shrimp with pesto noodles // Pinch of Yum
baked shrimp cakes // The Lean Green Bean

potato panko coconut shrimp // Teaspoon of Spice
chipolte lime shrimp tacos // RDelicious Kitchen

shrimp po boy salad // Living Well Kitchen
shrimp & avocado summer salad rolls // The Kitchn

pickled shrimp // Kumquat via Healthy Aperture Blog
thai red curry with shrimp with mango // MJ & Hungryman via Healthy Aperture Blog

Flank Steak with Creamy Chimichurri

Dietary, Egg Free, Gluten Free, MAIN DISHES, Meat, Nut Free, PREP, Quick & Easy, Recipes

August 9, 2015 by Chef Julie RD

16 Comments

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Need a dinner idea? Fire up the grill for lean cuts of beef, like flank steak and top it with a creamy chimichurri for a simple dinner solution.

Disclosure: By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.
Significant research shows that some people can lose and/or maintain a healthy weight, support a healthy metabolism, and age more vibrantly when they consume more high-quality protein, within calorie goals. With 25 grams of protein and 10 essential nutrients in just one 3-ounce serving, lean beef should make its way onto your dinner plate.
Consuming about 20-30 gram of protein per meal has proven benefits including feeling satisfied after a protein-packed meal, which helps reduce mindless eating as well as helps build muscle and reduce body fat. But not all proteins are created equal. High quality proteins (like lean beef) are “complete” proteins that contain all the essential amino acids in the ratio needed by the body and are easily digestible.
The one thing about nutrition, is that the media really takes over with promoting or demoting certain nutrition attributes. For awhile red meat was put in a negative light due to it’s higher saturated fat content, but there are plenty of leaner cuts of red meat. Red meat contains Vitamin B12, B3 (Niacin), B6, Iron, Zinc, Selenium and plenty of other vitamins and minerals, so it is beneficial to incorporate in your diet in moderation.

Need an idea for #dinner tonight? Throw a flank steak on the grill and top with a creamy chimichurri #reciperedux #ad @beef

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The Beef Check Off makes it super easy to find out what cuts of beef are lean. Check out this online Butcher’s Counter to help you choose leaner cuts next time you are at the grocery store.
The lean cut I decided to use for this recipe is flank steak. I used to cook for a family and they would always request chimichurri to put in top of their flank steak. Chimichurri is an Argentinean sauce most commonly served with red meat. It was one of their favorite dinners, so I would cook it often. I was inspired to create a similar topping for flank steak but with a little twist. I made by regular chimichurri sauce but added plain Greek yogurt and avocado to make a rich a creamy.
The creamy chimichurri makes extra, which can be a great addition to a meal or snack as a dip or spread.

Flank Steak with Creamy Chimichurri

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

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Creamy Chimichurri:
1/2 cup packed fresh parsley leaves
1/2 cup packed fresh basil leaves
1/4 cup packed fresh cilantro leaves
1/2 cup extra-virgin olive oil
4 garlic cloves
1 tbsp white wine vinegar
2 tbsp lime juice
1/2 tsp ground cumin
1/2 tsp salt
1/8 tsp freshly ground black pepper
1 (6 oz) container plain Greek yogurt
1 avocado
Flank Steak:
1/2 tsp chili powder
1/2 tsp salt
1/4 tsp black pepper
1 1/4 pounds flank steak

Instructions

Preheat grill.
For the creamy chimichurri: Combine the parsley, basil, cilantro, olive oil, garlic, vinegar, lime juice, cumin, salt, and pepper in a blender. Process until fresh herbs are finely chopped. Add the Greek yogurt and avocado and blend until smooth and creamy.
For the flank steak: Combine the chili powder, salt, and black pepper in a small bowl. Rub evenly over the flank steak. Grill steak on both sides about 4 minutes each or until preferred doneness. Transfer to a cutting board and let rest for 5 minutes (to retain juices). Cut on bias into strips.
Serve with the creamy chimichurri sauce.

Notes

This recipe makes extra creamy chimichurri. Enjoy as a dip or spread to accompany other recipes.

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