Meal Ideas 21 February 2019

Simple Swaps for Serious Flavor

(Family Features) From burgers to barbecued chicken, many of the best grilled foods are served with creamy condiments – often packing on calories and fat. Next time you’re ready to grill, experiment with new ways to create simple but robust flavors using fewer ingredients through simple swaps.

Rice vinegars offer a healthy alternative to condiments like mayonnaise or a creamy dressing when grilling. Keeping meals simple is easy with naturally gluten-free Nakano Rice Vinegar, which includes six or less simple ingredients with no artificial preservatives, flavors or ingredients, and no high-fructose corn syrup or MSG. The brand recently announced a clean-labeling initiative for all of its products, which now have easy-to-read labels with recognizable ingredients.

Dawn Jackson Blatner, star of ABC’s “My Diet Is Better Than Yours,” author of “Superfood Swap” and a registered dietitian and nutrition consultant for the Chicago Cubs, has created healthy dishes to heat up the grill this season.

This fall, look for organic Nakano Rice Vinegars debuting at retailers nationwide, and find more recipes at Mizkan.com.

Grilled Meatballs and Zoodles

Servings: 4

Meatballs

  • 1      pound organic ground turkey or grass-fed ground beef
  • 1      cup organic kale, finely chopped
  • 1/2   cup crushed brown rice crackers
  • 1      egg
  • 1/4   teaspoon red chili pepper flakes
  • 1/4   teaspoon sea salt
  • non-stick cooking spray

Salad

  • 4      medium zucchini
  • 2      cups organic cherry tomatoes, chopped
  • 1/4   cup shaved Parmesan cheese
  • 1/4   cup Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
  • 2      tablespoons extra-virgin olive oil
  • sea salt, to taste
  • black pepper, to taste
  1. Heat grill to medium.
  2. In large mixing bowl, combine ground meat, kale, crackers, egg, chili pepper flakes and salt. Use hands to form mixture into 12 balls. Refrigerate 30-60 minutes to help meatballs set.
  3. Mist meatballs with non-stick cooking spray and place them on grill. Grill each side 3-4 minutes, using tongs to flip to sides that haven’t been browned yet. Meatballs should reach internal temperature of 165°F.
  4. Using vegetable spiralizer, create zucchini noodles.
  5. Toss zucchini with tomatoes, Parmesan, vinegar, olive oil, salt and pepper.
  6. Serve each zoodle plate with three meatballs.

Nutritional information per serving: 350 calories; 20 g total fat; 6 g saturated fat; 240 mg sodium; 14 g carbs; 3 g fiber; 6 g sugar; 32 g protein.

Grilled Veggie and Ranch Bowl

Servings: 2

  • 8      ounces skinless chicken breast
  • 2      ears corn, shucked
  • 6      asparagus spears, trimmed
  • 1      organic bell pepper, seeded and cut into 4 large pieces
  • 1      zucchini, cut in half lengthwise
  • 1      tablespoon extra-virgin olive oil
  • sea salt, to taste
  • pepper, to taste
  • 4      tablespoons Cashew Ranch Dressing (recipe below)
  1. Heat grill to medium.
  2. Season chicken breast, corn, asparagus, bell pepper and zucchini with olive oil, sea salt and pepper.
  3. Grill chicken 6-7 minutes per side, internal temperature reaches 165 F. Grill corn 10-15 minutes, rotating after every pop, until corn is golden. Grill asparagus, bell pepper and zucchini 3-5 minutes per side, until tender.
  4. Separate chicken, corn, asparagus, bell pepper and zucchini evenly into two bowls. Drizzle bowls with Cashew Ranch Dressing.

Note: Bowl leftovers can be refrigerated for up to four days.

Nutritional information per serving: 450 calories; 21 g total fat; 4.5 g saturated fat; 870 mg sodium; 31 g carbs; 6 g fiber; 10 g sugar; 38 g protein.

Cashew Ranch Dressing
Makes: 1 cup

  • 1      cup raw, unsalted cashews
  • 3/4   cup almost-boiling water
  • 3      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
  • 1      clove garlic, minced
  • 1/4   teaspoon dried dill
  • 1/4   teaspoon dried oregano
  • 1      teaspoon sea salt
  • 1      teaspoon black pepper
  • 2      tablespoons finely chopped fresh chives
  1. In food processor, puree cashews, water, rice vinegar, garlic, dill, oregano, salt and pepper 3-4 minutes, until creamy. For best results, drizzle water in gradually as food processor is running. Stir in chives.

Note: Leftover dressing can be refrigerated in an airtight container for up to seven days.

Nutritional information per tablespoon: 50 calories; 4 g total fat; 0.5 g saturated fat; 110 mg sodium; 3 g carbs; 1 g sugar; 2 g protein.

Tuna Stuffed Avocado

Servings: 2

  • 1      ripe avocado
  • 1      can (5 ounces) tuna packed in water, drained
  • 1/2   cup finely diced celery
  • 1/2   cup grated carrot
  • 1/4   cup finely diced red onion
  • 2      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
  • 1/2   tablespoon olive oil
  • 1/2   tablespoon Dijon mustard
  • 1/8   teaspoon sea salt
  • 1/8   teaspoon black pepper
  • 16    brown rice crackers
  1. Cut avocado in half, remove pit and scoop out flesh leaving thin wall of avocado. Dice avocado flesh and set shell aside for serving.
  2. In small bowl, combine tuna, celery, carrot, onion, vinegar, oil, mustard, salt and pepper. Mix well. Gently stir in diced avocado.
  3. Scoop mixture into avocado shells and serve with brown rice crackers.

Nutritional information per serving: 360 calories; 19 g total fat; 3 g saturated fat; 530 mg sodium; 26 g carbs; 9 g fiber; 3 g sugar; 22 g protein.

Source: Nakano Rice Vinegar

Appetizers & Sides 13 March 2017

Fix Up a Flavorful Spring Table

(Family Features) Finding the perfect recipe to share with loved ones can prove to be a year-round challenge. These tasty dishes that include a flatbread appetizer, shrimp main dish and a favorite seasonal dessert made with strawberries can help you serve up a meal perfect for any spring gathering.

Visit Culinary.net for more tips and recipes to make your springtime gatherings as nutritious as they are delicious.

Hearty and Flavorful
Make your meal a hearty, tasty one by starting it off with this recipe for Herbed Veggie Focaccia Bread, a pizza-esque flatbread that’s a delicious alternative to all-too-common unhealthy appetizers. Topped with mushrooms, tomatoes, peppers, olives and onion, this delightful small plate packs a nutritious load of veggies. Find more nutritious recipes at AICR.org.

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Herbed Veggie Focaccia Bread

Reprinted with permission from the American Institute for Cancer Research
Servings: 12

Dough:

  • 1 cup whole-wheat flour
  • 1 cup all-purpose flour, divided
  • 1 package (1/4 ounce) quick-rise yeast
  • 1 teaspoon salt
  • 1 cup warm water, 125-130° F
  • 1 tablespoon canola oil

Topping:

  • 7 medium fresh mushrooms, sliced
  • 3 plum tomatoes, chopped
  • 1 small green bell pepper, slivered
  • 1/2 cup sliced black olives
  • 1/4 cup chopped red onion
  • 2 tablespoons olive oil
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon basil
  • 1/4 teaspoon garlic powder
  • nonstick cooking spray
  • 2 teaspoons cornmeal
  1. Heat oven to 475° F.
  2. To make dough: In mixing bowl, combine whole-wheat flour, 1/2 cup all-purpose flour, yeast and salt. Add water and oil. Beat until smooth. Stir in remaining all-purpose flour to form soft dough. Place onto floured surface and knead by hand until consistent and elastic, about 4 minutes. Cover and let stand 15 minutes.
  3. To make topping: In bowl, combine mushrooms, tomatoes, green bell pepper, olives, onion, oil, vinegar, salt, pepper, oregano, thyme, basil and garlic powder.
  4. Coat 15-by-10-by-1-inch baking pan with nonstick cooking spray. Sprinkle with cornmeal. Gently press dough into pan. With fork, generously prick dough.
  5. Bake 10 minutes, or until lightly browned. Cover dough with topping mixture. Bake additional 10 minutes, or until edges are golden brown.

Fast, Flavorful Fish Dinner
If warm spring weather has you in the mood for a simple fish dinner, look to your humble sheet pan. Follow these simple tips from Dr. Wendy Bazilian, McCormick Health Advisor and Registered Dietitian, to enjoy tasty seafood recipes you’ll want to make all year long.

  • Sheet pans are perfect for simple fish dinners because they require minimal cleanup and everything is baked on one pan.
  • While lemon is a great complement to seafood, think about pairing with other citrus flavors like orange and lime. Try marinating shrimp in a mixture of lite coconut milk, lime extract, ginger and red pepper.
  • Add colorful vegetables like zoodles or asparagus to your sheet pan to boost both seafood and vegetable servings. You don’t need a spiralizer to make zoodles because many grocery stores offer pre-made zoodles in the produce section.

Explore more recipes to enjoy during spring and beyond at McCormick.com, or look for McCormick Spice on Facebook and Pinterest.

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Coconut Lime Shrimp with Zoodles

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

  • 1/4 cup Thai Kitchen Coconut Milk (regular or lite)
  • 1 teaspoon McCormick Ground Ginger
  • 1/2 teaspoon McCormick Garlic Powder
  • 1/4 teaspoon McCormick Crushed Red Pepper
  • 1/4 teaspoon McCormick Pure Lime Extract
  • 1 pound large shrimp, peeled and deveined
  • 1 small zucchini, cut into thin noodles with spiralizer
  • 1 medium yellow squash, cut into thin noodles with spiralizer
  • 1 medium carrot, cut into thin noodles with spiralizer
  • 2 tablespoons oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon McCormick Ground Black Pepper
  1. Heat oven to 375° F.
  2. In large, re-sealable plastic bag, mix together coconut milk, ginger, garlic powder, crushed red pepper and lime extract. Add shrimp; turn to coat well.
  3. Refrigerate 15-30 minutes. Remove shrimp from marinade. Discard any remaining marinade. In center of large, shallow, foil-lined baking pan, arrange shrimp in single layer.
  4. In large bowl, toss vegetable noodles and oil. Sprinkle with salt and pepper; toss to coat well. Spread noodles around shrimp in pan.
  5. Bake 10-15 minutes, or until shrimp turn pink and are cooked through and noodles are tender. Serve shrimp over vegetable noodles.

Test kitchen tip: For faster prep, use 4 cups store-bought spiralized vegetable noodles instead of spiralizing them yourself.

Dessert Makeover
Strawberries are a seasonal favorite. Indulge by skipping the shortcake and whipping up this lower-calorie dessert for more flavor and less guilt. A whole-wheat crust layered with simple, low-fat ingredients and topped with fresh strawberries provides a tasty springtime treat. Find more good-for-you recipes at AICR.org.

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Strawberry and Cheese Refrigerator Pie

Reprinted with permission from the American Institute for Cancer Research
Servings: 8

  • 1 prepared whole-wheat graham cracker pie crust (9 inches)
  • 4 ounces reduced-fat cream cheese
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons extra-fine sugar
  • 1 teaspoon grated lemon zest
  • 1/2 teaspoon vanilla extract
  • 1 pound strawberries
  • 1/2 cup strawberry fruit spread
  • 1 teaspoon lemon juice (optional)
  1. Heat oven to 350° F.
  2. Place crust on baking sheet and bake 8 minutes, or until golden and fragrant. Transfer to wire rack and cool completely.
  3. Place cream cheese, sour cream, sugar, lemon zest and vanilla in small bowl. Using hand mixer on medium speed or wooden spoon, blend until combined and smooth. Spread cheese mixture evenly over bottom of pie crust. Refrigerate until set, 1-2 hours.
  4. Before serving, cut off tops of strawberries. Halve largest ones and place in bowl. Cut remaining berries lengthwise in quarters and place in another bowl. Melt fruit spread in bowl in microwave or in small saucepan over medium heat, stirring often. Mix in lemon juice, if using, and divide hot fruit spread between two bowls of berries. Using fork, toss until fruit is coated.
  5. Spoon quartered fruit into center of pie, turning most pieces cut-side down. Arrange larger halves in circle around edge of pie with flat side facing rim of crust and pointing toward center of pie. Fill open spaces with any remaining fruit spread.
  6. Serve pie within 1 hour.

Photo courtesy of Getty Images (Herbed Veggie Focaccia Bread)
Photo courtesy of Getty Images (Strawberry and Cheese Refrigerator Pie)

Source: Culinary.net

Healthy 07 March 2017

Simplify Fish Fridays with Sheet Pan Dinners

(Family Features) If you’re observing Lent, Friday fish dinners could be in your future, but that’s no reason to feel limited by what you can cook. Seafood pairs well with all sorts of flavors – from chili seasoning to lime extract – and bakes quickly on a sheet pan with minimal cleanup.

Follow these simple tips from Dr. Wendy Bazilian, McCormick Health Advisor and Registered Dietitian, to get your family asking for good-for-you proteins like salmon and shrimp all year long:

  • While lemon is a great complement to seafood, think about pairing with other citrus flavors like orange and lime. Try marinating shrimp in a mixture of lite coconut milk, lime extract, ginger and red pepper.
  • Add colorful vegetables like zoodles or asparagus to your sheet pan to boost both seafood and vegetable servings. You don’t need a spiralizer to make zoodles because many grocery stores offer pre-made zoodles in the produce section.
  • Keep shrimp in your freezer to pull out for stir fries, pastas or this Coconut Lime Shrimp with Zoodles recipe.

Explore more recipes to enjoy during Lent, spring and beyond at McCormick.com, or look for McCormick Spice on Facebook and Pinterest.

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Coconut Lime Shrimp with Zoodles

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

  • 1/4 cup Thai Kitchen Coconut Milk (regular or lite)
  • 1 teaspoon McCormick Ground Ginger
  • 1/2 teaspoon McCormick Garlic Powder
  • 1/4 teaspoon McCormick Crushed Red Pepper
  • 1/4 teaspoon McCormick Pure Lime Extract
  • 1 pound large shrimp, peeled and deveined
  • 1 small zucchini, cut into thin noodles with spiralizer
  • 1 medium yellow squash, cut into thin noodles with spiralizer
  • 1 medium carrot, cut into thin noodles with spiralizer
  • 2 tablespoons oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon McCormick Ground Black Pepper
  1. Heat oven to 375° F.
  2. In large, re-sealable plastic bag, mix together coconut milk, ginger, garlic powder, crushed red pepper and lime extract. Add shrimp; turn to coat well.
  3. Refrigerate 15-30 minutes. Remove shrimp from marinade. Discard any remaining marinade. In center of large, shallow, foil-lined baking pan, arrange shrimp in single layer.
  4. In large bowl, toss vegetable noodles and oil. Sprinkle with salt and pepper; toss to coat well. Spread noodles around shrimp in pan.
  5. Bake 10-15 minutes, or until shrimp turn pink and are cooked through and noodles are tender. Serve shrimp over vegetable noodles.

Test kitchen tip: For faster prep, use 4 cups store-bought spiralized vegetable noodles instead of spiralizing them yourself.

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Orange Chili Sheet Pan Salmon

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8

  • Nonstick cooking spray
  • 2 tablespoons olive oil
  • 2 teaspoons McCormick Pure Orange Extract
  • 2 pounds salmon fillets, skin removed
  • 1 pound asparagus, ends trimmed
  • 1 medium red bell pepper, cut into strips
  • 1 package McCormick Original Chili Seasoning Mix
  • 2 tablespoons packed brown sugar
  1. Heat oven to 375° F. Spray foil-lined, 13-by-9-inch baking sheet with nonstick cooking spray.
  2. In small bowl, mix together oil and orange extract. Place salmon and vegetables on separate sides of baking sheet. Brush vegetables with 1 teaspoon extract mixture. Brush both sides of salmon with remaining mixture.
  3. In small bowl, mix together seasoning mix and brown sugar. Sprinkle 2 tablespoons seasoning mixture over vegetables. Sprinkle both sides of salmon evenly with remaining seasoning mixture.
  4. Bake 20 minutes, or until fish flakes easily with a fork and vegetables are tender.

Source: McCormick

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