Saturday, September 27, 2014

Coconut Chicken Tenders with Red Curry Dipping Sauce

I've had several requests for gluten-free recipes lately, especially for kids. Chicken tenders are a favorite of my grown-up child (my husband, Josh) so I figured I would take what is normally a very simple recipe and amp it up with Thai flavors. The coconut and lemongrass add an awesome flavor punch and the Chex cereal adds that crave-able CRUNCH. Red curry paste is another ingredient that is underutilized, and it adds that perfect "what is that?!" flavor to the dipping sauce. Both kids and adults will truly enjoy this weeknight meal! 



1. Season chicken tenders with salt and pepper and place in a large mixing bowl. Combine coconut milk and lemongrass paste in a small bowl and pour over chicken. Refrigerate for 1 hour.



2. In a medium bowl, combine shredded coconut, crushed cereal, salt, pepper and garlic powder.



3. Preheat oven to 450. Line a baking sheet with foil and coat with cooking spray.

4. Working one at a time, dredge chicken tenders in the coconut mixture, pressing gently so the coating sticks. Place on the prepared baking sheet. Spray the tenders with more cooking spray and bake for 30 minutes, flipping half way through.


5. While the chicken bakes, combine mayo, yogurt, ketchup, red curry paste and lime juice in a small bowl.



6. Serve warm tenders with a side of dipping sauce.

Coconut Chicken Tenders with Red Curry Dipping Sauce
Serves 4

All you need:
2 pounds boneless, skinless chicken tenders
1 can full-fat coconut milk
2 teaspoon lemongrass paste (such as Gourmet Garden)
1 cup shredded coconut
1 cup crushed rice Chex
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder

1/4 cup mayo
1/4 cup plain Greek yogurt
1/2 cup ketchup
2 tablespoons red curry paste
Juice of 1 lime

All you do:
1. Season chicken tenders with salt and pepper and place in a large mixing bowl. Combine coconut milk and lemongrass paste in a small bowl and pour over chicken. Refrigerate for 1 hour.
2. In a medium bowl, combine shredded coconut, crushed cereal, salt, pepper and garlic powder.
3. Preheat oven to 450. Line a baking sheet with foil and coat with cooking spray.
4. Working one at a time, dredge chicken tenders in the coconut mixture, pressing gently so the coating sticks. Place on the prepared baking sheet. Spray the tenders with more cooking spray and bake for 30 minutes, flipping half way through.
5. While the chicken bakes, combine mayo, yogurt, ketchup, red curry paste and lime juice in a small bowl.
6. Serve warm tenders with a side of dipping sauce.

Sunday, September 14, 2014

Turkey-Apple Meatball Subs

Today was a picture-perfect fall day. I look forward to going to the apple orchards every year because eating the apples straight from the tree reminds me of my grandpa's garden. Honeycrisp apples are at their peak of freshness right now and who can resist those? They're the perfect balance of sweet and tart and they are a great compliment to these meatballs. 

This sub is chock-full of sweet onions and apples and will get you excited for the delicious flavors that fall has to offer. If you want your sub to be spicy, simply top it off with some hot giardiniera. Yum! 







It doesn't get more fresh than these!


1. Preheat oven to 350. Line a baking sheet with parchment or silpat.
2. In a large bowl, combine the meatball ingredients. Shape into 12 meatballs and place on the prepared baking sheet. Bake for 20 minutes.



3. Meanwhile, heat olive oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, for 10 minutes. Season with salt and pepper. Add apples and kale and cook for 2-3 minutes longer, or until kale is slightly softened. Remove pan from heat.





4. Place bread on a separate baking sheet. Separate the onion mixture among the 4 loaves and top each with 3 meatballs. Sprinkle with cheese and bake for 5-7 minutes longer, or until cheese is bubbly. Serve hot.




Turkey-Apple Meatball Subs
Serves 4

All you need:
Meatballs
1 pound 93% lean ground turkey
1 small yellow onion, grated
1 small sweet apple, grated
3 garlic cloves, minced
3 tablespoons BBQ sauce
1 egg, beaten
1/4 bunch flat-leaf parsley, chopped
1 teaspoon salt
1/4 teaspoon pepper

2 tablespoons olive oil
1 large yellow onion, thinly sliced
1 large sweet apple, sliced
2 cups chopped kale
Salt and pepper, to taste

2 bakery French loaves, cut in half and centers hollowed out
1/2 cup grated white cheddar cheese

All you do:
1. Preheat oven to 350. Line a baking sheet with parchment or silpat.
2. In a large bowl, combine the meatball ingredients. Shape into 12 meatballs and place on the prepared baking sheet. Bake for 20 minutes.
3. Meanwhile, heat olive oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, for 10 minutes. Season with salt and pepper. Add apples and kale and cook for 2-3 minutes longer, or until kale is slightly softened. Remove pan from heat.
4. Place bread  on a separate baking sheet. Separate the onion mixture among the 4 loaves and top each with 3 meatballs. Sprinkle with cheese and bake for 5-7 minutes longer, or until cheese is bubbly. Serve hot.

Thursday, September 11, 2014

Tailgate Breakfast Burritos

I love the cool, crisp morning air that awakens us on Saturday mornings to cheer on our favorite teams (Go Green! Go White!). I believe I have some good experience with tailgating, and I know that the day needs to start with a good, hearty meal. These breakfast burritos are the perfect combination of protein, carbs and fat and they can keep you energized for the day ahead. They're perfectly portable and if you're traveling a bit far, simply throw the foil-wrapped burritos on the grill for 5 minutes to re-heat. Cheers!




1. Heat olive oil in a large skillet over medium-high heat. Add bacon and cook until crisp. Drain on paper towels.


2. Add onion and peppers to the pan and cook until tender, 3-4 minutes. Add diced potato and cook 1 minute longer. Season with salt and pepper.


3. Reduce heat to medium. Add beaten eggs and cook until fully scrambled, about 3 minutes, stirring occasionally.


4. Turn heat off and stir in green chiles, black beans, jalapeños and cooked bacon.


5. Scoop filling onto the center of each tortilla and sprinkle with cheese. Roll up burrito-style and wrap each burrito in foil until ready to serve.




Tailgate Breakfast Burritos
Serves 6

All you need:
1 tablespoon olive oil
4 strips bacon, diced
1 yellow onion, diced
1 red pepper, diced
1 green pepper, diced
6 baby red potatoes, cooked and diced
6 eggs, beaten
1 (4 oz.) can diced green chiles
1 (15 oz.) can black beans, drained and rinsed
2 tablespoons pickled jalapeños
6 (10-inch) whole wheat tortillas, warmed
1/2 cup shredded pepper jack cheese

All you do:
1. Heat olive oil in a large skillet over medium-high heat. Add bacon and cook until crisp. Drain on paper towels.
2. Add onion and peppers to the pan and cook until tender, 3-4 minutes. Add diced potato and cook 1 minute longer. Season with salt and pepper.
3. Reduce heat to medium. Add beaten eggs and cook until fully scrambled, about 3 minutes, stirring occasionally.
4. Turn heat off and stir in green chiles, black beans, jalapeños and cooked bacon.
5. Scoop filling onto the center of each tortilla and sprinkle with cheese. Roll up burrito-style and wrap each burrito in foil until ready to serve.

*Burritos can also be individually frozen in plastic wrap. To re-heat, un-wrap and microwave for 2 minutes, or until heated through.

Sunday, September 7, 2014

Maple Pumpkin Granola

Fall is right around the corner and apparently that means everyone is overjoyed with the fact that means we can eat pumpkin again! As a dietitian, I love using canned pumpkin year-round since it's such a nutrient dense ingredient. But tis the season for the autumn smells to fill the house and this pumpkin granola will do just the trick. It's chock full of protein and heart-healthy ingredients like almonds and flaxseed. Serve it over a bowl of plain Greek yogurt and drizzle with honey or serve with milk. It's the perfect breakfast to keep you full until lunchtime. 



1. Preheat oven to 325. Line 2 baking sheets with parchment paper or silpat.
2. In a large bowl, combine the oats, spices, salt, cranberries, pumpkin seeds, flaxseed and almonds.


3. In a medium bowl, combine the maple syrup, pumpkin puree, applesauce and vanilla. Pour over the dry ingredients and toss to combine.





4. Spread mixture evenly onto both baking sheets and bake for 20 minutes. Stir and bake for 20 minutes longer.


5. Let granola cool completely and store in an airtight container for up to one week.

Maple Pumpkin Granola
Makes 6 cups

All you need:
3-1/2 cups oats
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/2 cup dried cranberries
1/2 cup pumpkin seeds
1/2 cup flaxseed
1 cup raw almonds
1/2 cup pure maple syrup
1/2 cup canned pumpkin puree
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract

All you do:
1. Preheat oven to 325. Line 2 baking sheets with parchment paper or silpat.
2. In a large bowl, combine the oats, spices, salt, cranberries, pumpkin seeds, flaxseed and almonds.
3. In a medium bowl, combine the maple syrup, pumpkin puree, applesauce and vanilla. Pour over the dry ingredients and toss to combine.
4. Spread mixture evenly onto both baking sheets and bake for 20 minutes. Stir and bake for 20 minutes longer.
5. Let granola cool completely and store in an airtight container for up to one week.