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January 13, 2016

1/4th of recipe (about 2 cups): 300 calories, 6.5g total fat (1g sat fat), 716mg sodium, 26g carbs, 6g fiber, 13g sugars, 34g protein -- SmartPoints™ value 4*

Ready to put your newfound knowledge into action? You won't believe how good this dish tastes...

Prep: 20 minutes | Cook: 40 minutes

 

Ingredients:

  • 1 lb. raw boneless skinless chicken breast, pounded to an even thickness

  • 1/4 tsp. each salt and black pepper

  • 5 cups roughly chopped cauliflower (about 1 medium head)

  • 1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute

  • 2 cups frozen Asian-style stir-fry vegetables

  • 1 cup bean sprouts

  • 3/4 cup chopped onion

  • 1 tbsp. sesame oil

  • 1 tsp. chopped garlic

  • 1/2 cup chopped pineapple

  • 1/2 cup canned water chestnuts, drained and chopped

  • 1/4 cup thick teriyaki marinade or sauce

  • 1/4 cup chopped scallions

  • Optional seasonings: additional salt and black pepper

Directions:

  • Preheat oven to 375 degrees. Spray a baking sh...

January 11, 2016

Have your quinoa and pizza too!

 

Ingredients:

  • ½ cup quinoa

  • 3 tsp. olive oil, divided

  • 1 cup water

  • 2 large eggs

  • 1 ½ tsp. garlic salt

  • ½ tsp. dried oregano leaves

  • ½ tsp. dried basil leaves

  • ½ tsp baking powder

  • ¼ cup shredded Italian-blend cheese (pizza-blend or mozzarella would be good too)

  • Optional - For cheesy garlic bread: ½ cup shredded Italian-blend cheese and pizza sauce for dipping

  • Optional - For pizza: ⅓ cup pizza sauce, ½ cup shredded Italian-blend cheese, and your favorite pizza toppings

 

Instructions:

  1. Place the uncooked quinoa into a fine mesh strainer and run under cool water for about a minute until water runs clear. Shake off as much excess liquid as possible. Add the rinsed quinoa and 2 tsp. olive oil to a medium sauce pot. Turn the heat to medium high and stir occasionally for 6-7 minutes. The excess moisture will evaporate and the quinoa will begin to toast.

  2. Carefully add the water to the toasted quinoa and cover...

December 28, 2015

  • 1 large red onion, sliced

  • 1 tablespoon unsalted butter, plus more if necessary

  • 6 ounces smoked salmon  

  • 1 Persian cucumber, thinly sliced

  • Fresh dill, chopped

  • Fresh chives, chopped

  • Cream cheese

  • Kosher salt

  • 8 slices wheat bread

 

1.) Put the butter in a shallow, wide pan. Once melted, add the onions and cook over medium high heat. Toss in butter to coat and dash with a bit of kosher salt. Turn the heat down to low, cover and cook for 30-40 minutes or until browned. Stir occasionally. (If you need to add a little more butter to keep the onions from sticking, go for it.)

 

2. Once onions are browned, remove from heat and set aside. Lightly toast the bread slices and spread a thin layer of cream cheese on each one. Top four slices with a healthy sprinkling of fresh chives and dill followed by a few slices of cucumber, salmon and finally onions. Lay the remaining slices of bread on top.

 

 

 

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108 E Poinsett Street

Greer, SC 29651

info@upstatenutrition.net

Registered Dietitian

Tel: 864-915-2640

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