Posted March 19, 2013
In honor of National Nutrition Month, I asked a few local nutritionists to tell me some of their favorite dishes and what they liked about them. Here’s what they had to say:
Nutritionist: Rebecca Subbiah
Recipe: Sauteed Okra with Coconut
What’s to Like: Subbiah, a native of England, learned this dish from her husband, a native of India. She liked it so much that it prompted her to grow okra in her garden last summer. “I was amazed by how tall they can grow and how pretty the blossoms are,” said Subbiah, the president of the Twin City Chapter of American Dietetic Association. “This recipe is even popular with our kids and ensures that all the slime of the okra is gone.”
Okra is rich in fiber (for good digestion), Vitamin A (skin, eyes bones), Vitamin C (cells, healing, immune system), Vitamin K (blood clotting), and folate (cells). Okra is also a good source of calcium, magnesium and other nutrients.
Nutritionist: Cindy Silver
Recipe: Tangy Lime Chicken
What’s to Like: “Everything about this recipe is nutritious,” she said. One serving has only 240 calories, the chicken breast is low in fat, and the flavorful cooking juices make extra butter or other fat unnecessary in a side dish, such as rice or potatoes. “I like the simple ingredients and easy preparation,” said Silver, who works for Lowes Foods as well as her own business, Market Basket Nutrition. “To finish the meal and add color, I suggest a hearty serving of steamed sugar snap peas, broccoli and/or mixed sweet bell-pepper strips.”
Nutritionist: Joyce Sydell
Recipe: Lentil-Orzo Soup
What’s to Like: “This is a favorite, low-fat soup recipe,” said Sydell, who works at Joslin Diabetes Center. “The benefit of lentils is that they are an economical source of protein and are rich in fiber.”
Nutritionist: Julie Lanford
Recipe: Texas Nine
What’s to Like: “I love this recipe because it’s super easy and healthy,” said Lanford, of Cancer Services Inc. “It incorporates four of the most researched foods regarding nutrition and cancer: beans (in chili), whole grains (brown rice), tomatoes and leafy greens.”
Nutritionist: Barb Andresen
Recipe: One Pot Pork Powerhouse
What’s to Like: This one-pot dish is “high-fiber, low-sodium, low-fat and packed with vitamins and minerals,” said Andresen, who has her own business, BAndresen & Associates. The best part besides the taste, she said, is how easy it is to make and clean up.
Sweet potatoes and carrots have Vitamin A, important for vision and a strong immune system.
Eggplant is high in minerals that are important to bone health, electrolyte and fluid balance and optimal cell functioning. The tomatoes, tomato paste and tomato juice contain lycopene, an antioxidant that helps with cell protection and repair.
Nutritionist: Kristen Puhlman
Recipe: Tuscan Bean Soup with Shrimp
What’s to Like: “Soups are not only nurturing, they are packed full of nutrition,” said Puhlman of Joslin Diabetes Center. “Because of this soup, I specifically grow kale in my garden during the winter. Kale is high in beta carotene, Vitamin C, calcium in addition to other vitamins and minerals.
“Other ingredients such as garlic, white wine (antioxidants), and basil (Vitamin A, magnesium) add flavor and aroma without adding fat.”
Also, shrimp is a lean protein, and the beans add fiber, which aids digestive health.
Nutritionist: Donna Kernodle
Recipe: Carolina Shrimp Salad
What’s to Like: Kernodle prefers to make this with fresh North Carolina shrimp, “which supports N.C. industry and reduces the carbon footprint when compared to imported shrimp,” said Kernodle, of Joslin Diabetes Center.
“The salad greens offer a low-calorie platform for serving the shrimp vs. having them deep-fat-fried, served with hush puppies.”
She also said, “Shrimp is an outstanding source of the antioxidant nutrient selenium. We are discovering that the selenium found in shrimp is well-absorbed by our bodies. Antioxidants are important because they protect our cells from damage.”
Shrimp also is a good source of niacin, iron, phosphorus and zinc.
“This recipe is great on a warm, summer day with the salad greens or during colder months with warm shrimp,” Kernodle said.
Sauteed Okra with Coconut
Makes 4 servings
1/2 small chopped red onion
1 chopped Indian green chile or other hot chile (optional)
2 cloves garlic, chopped
Canola oil
1 cup trimmed and chopped or sliced okra, fresh or frozen
About 2 tablespoons of frozen coconut flakes
Salt to taste
1. Saute the onion, chile if using, and garlic in a bit of canola oil for a few minutes until slightly softened.
2. Add the okra and continue to saute, stirring. Cook about 20 minutes until excess moisture evaporates and okra is tender. If okra begins to get too dry and stick to the pan, add a tablespoon or so of water and reduce the heat.
3. After about 20 minutes, stir in the coconut and salt to taste.
Recipe submitted by Rebecca Subbiah.
Tangy Lime Chicken
Makes 6 servings
6 4-ounce chicken breasts
2 tablespoons olive oil
1 large onion, peeled and chopped
2 to 3 cloves garlic, peeled and minced
1/4 teaspoon red pepper flakes (optional)
1 teaspoon ground cumin
1 teaspoon ground coriander seed
1/2 teaspoon turmeric
1/4 cup reduced-sodium soy sauce
3 medium limes
1. Heat a large skillet or frying pan on the stovetop to medium-high.
2. Add oil, then chicken, turning chicken to brown all sides, about 4 to 5 minutes.
3. Add onion and garlic to the skillet, allowing onion to wilt, about 2 to 3 minutes.
4. Add spices, all mixed together — red pepper flakes, cumin, coriander and turmeric — and soy sauce. Stir a little to combine flavors.
5. Add the juice of 1 lime.
6. Reduce the heat to medium-low, cover with a lid and cook until chicken is done, about 15 to 20 minutes.
7. Cut remaining 2 limes into quarters. For each piece of chicken served, squeeze on a little lime juice and serve with one lime quarter.
Nutrition information for one serving: 240 calories, 8g fat, 1.5g saturated fat, 0 trans fat, 90 mg cholesterol, 430 mg sodium, 5 gm carbohydrates, 0.5g fiber; 33g protein, 2% DV vitamin A, 10% vitamin C, 4% DV calcium, 10% DV iron.
Note: Try making this recipe with chicken thighs or legs after carefully removing the skin and extra fat.
Recipe submitted by Cindy Silver.
Lentil-Orzo Soup
Makes 8 generous, 1-cup servings
2 teaspoons olive oil
1 cup chopped onion (1 medium)
1 cup thin sliced carrots (2 to 4 medium)
2 to 4 garlic cloves, minced
6 cups vegetable or chicken broth
1 cup brown lentils, picked over and rinsed
1 teaspoon dried thyme
1 bay leaf
1 14.5-ounce can diced tomatoes
3/4 cup dried orzo pasta
2 tablespoons lemon juice
Ground pepper to taste
1/3 cup chopped fresh parsley
1. Heat oil in heavy soup pot over medium heat. Add onion and carrots; cook, stirring frequently until softened, 3 to 4 minutes. Add garlic and cook, stirring 30 seconds. Add broth, lentils, thyme and bay leaf; bring to a simmer. Reduce heat to low, cover and simmer for 30 minutes.
2. Add tomatoes and orzo; return to a simmer. Cook, covered, until lentils and orzo are tender, about 15 minutes. Discard bay leaf. Stir in lemon juice and pepper. Garnish each serving with a sprinkle of parsley, if desired.
Recipe from Joyce Sydell.
Texas Nine
Chili with beans (such as vegetarian/vegan chili)
Tomato
Onion
Lettuce
Peanuts
Corn chips
Hot cooked brown rice
Shredded cheddar cheese
Green olives (pre-sliced)
1. Heat the chili. Warm the rice if needed.
2. Dice tomatoes and onion. Wash and tear lettuce. Chop the peanuts.
3. Have guests layer their Texas nine in the following order: chips, rice, chili, cheese, lettuce, tomato, onion, green olives, peanuts.
Recipe submitted by Julie Lanford.
One Pot Pork Powerhouse
Makes 4 servings
1 tablespoon extra-virgin olive oil
1/2 pound pork tenderloin, cut into 3/4 -inch pieces
1 medium sweet potato, cut into 1-inch pieces
1 medium white potato cut into 1-inch pieces
1 1/4 cups fresh or frozen limas
2 medium carrots, cut into 1-inch pieces
4 cups small cauliflower florets ( 1/2 medium head)
1 1/4 cups chopped green cabbage (bag of precut for coleslaw is fine)
1 cup chopped onion
1 medium bell pepper (red, yellow or orange), seeded and cut into 1-inch pieces
4 ounces fresh green beans, trimmed, cut in half
2 medium tomatoes, coarsely chopped
1 medium eggplant, cubed
1 cup sliced mushrooms
1 large garlic clove, minced
1 bay leaf
1/4 cup chopped flat-leaf parsley
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon Worcestershire sauce
Salt, pepper and cayenne to taste
1 cup low-sodium tomato juice
1 tablespoon tomato paste
1. In a large Dutch oven or a heavy covered pan, heat oil and brown slices of pork about 5 minutes until browned on all sides, remove to side dish.
2. In the same pan, layer the vegetables and pork in this order — sweet potatoes, white potatoes, limas, carrots, cauliflower, cabbage, onion, pepper, green beans, tomatoes, eggplant, mushrooms and finally pork on top. Add remaining ingredients except tomato juice and tomato paste.
3. In a small bowl, combine tomato juice and paste and pour over veggies and pork.
4. Cover, bring liquid to boil over medium heat and boil 1 minute; reduce heat and simmer for 30 minutes until all veggies are tender. Adjust seasonings, remove bay leaf and let rest 15 minutes before serving.
Nutrition information for one serving: 355 calories, 6g unsaturated fat, 1g saturated fat, 23g protein, 15g fiber, less than 375 mg sodium.
Recipe submitted by Barb Andresen.
Tuscan Bean Soup with Shrimp
Makes 8 servings
2 tablespoons olive oil
1 whole medium onion, diced
5 cloves garlic, minced
1/4 cup tomato paste
1 teaspoon red pepper flakes
2 teaspoons dried oregano
3/4 cup dry white wine
1 28-ounce can whole or diced tomatoes
3 14.5-ounce cans great northern beans, drained and rinsed
6 cups low sodium chicken broth
4 tablespoons butter
1 1/2 pounds raw shrimp, peeled and deveined
Salt
1/4 cup chopped fresh parsley
1 bunch kale (more if desired)
Plenty of torn, fresh basil
Black pepper
Fresh parmesan shavings
1. Heat olive oil in a large pot over medium-high heat. Add onions and garlic; cook, stirring, for 3 to 4 minutes. Add tomato paste and cook, stirring, about 2 minutes. Stir in red pepper flakes and dried oregano; stir and cook for 30 seconds.
2. Pour in wine and whisk, scraping the bottom of the pan a bit as you go. Simmer until the wine is reduced by half.
3. Add canned tomatoes and drained and rinsed beans. Pour in chicken broth. Stir, then simmer for 20 to 25 minutes. Sprinkle in salt and pepper to taste.
4. While the soup is simmering, cook the shrimp: Melt butter in a small skillet over medium-high (or high) heat. Throw in the shrimp and chopped parsley and toss to cook until no longer opaque, about 4 minutes. Season with salt. Set aside.
5. Rinse the kale and tear it into chunks. Stir into soup. (The kale will shrink quite a bit, so don’t be afraid when you first add it.) Add a bunch of torn basil and stir. Allow the soup to simmer for 5 more minutes, tasting and adding salt and pepper (or even more red pepper flakes) as needed.
6. Transfer soup to a large serving bowl and top with the shrimp, or ladle into individual bowls and top each bowl with 3 or 4 shrimp. Add big, fat Parmesan or Romano shavings and more torn basil at the end.
Recipe from www.pioneerwoman.com. Submitted by Kristen Puhlman.
Carolina Shrimp Salad
Makes 2 main dishes or 4 side servings
1/4 cup chopped red onions
2 tablespoons olive oil, plus more as needed
1/4 teaspoon Mrs. Dash salt-free seasoning
1/2 pound large North Carolina shrimp, deveined
1/2 cup pecan halves
1/4 cup rice wine vinegar, plus more as needed
4 cups organic mixed salad greens
Salt and pepper to taste
Saute red onions in olive oil until transparent, then add Mrs. Dash and shrimp, cooking until shrimp are light pink in color. Add pecans and vinegar; mix thoroughly. Put the salad greens on a plate and then add hot shrimp mixture; the greens will wilt slightly. Dress salad with additional oil and vinegar along salt and pepper as desired.
Recipe submitted by Donna Kernodle.
mhastings@wsjournal.com
(336) 727-7394
___
©2013 Winston-Salem Journal (Winston Salem, N.C.)
Visit Winston-Salem Journal (Winston Salem, N.C.) at www2.journalnow.com
Distributed by MCT Information Services