Summer Caprese Bowl

Under 400 calories,   this summer caprese bowl with a peachy sauce is inspired by a dated but delicious food memory.Summer CapreseSalad (1)This summer I did not budge from Wrightsville Beach, NC. IMG_0979_edited-2It’s not as leisurely as it  sounds (or looks). Let me assure you, I have not adopted the lifestyle of a wahine,  and I did not trade in my running shoes for a long board or even a paddle board.  Please do not call it  a staycation. It was a whirlwind of business and activity, from  my day job as a dietitian/nutritionist working in my private practice,  to my on call responsibilities managing a property at the beach. I loved each and everyone of  my guests, but if I said, I’m sorry  the tourist season is over,  I’d be deserving of four

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So this month’s Recipe Redux theme: a vacation inspired recipe,  comes from a not so recent trip. Some of my fondest memories are  traveling in the summer with my kids while they played junior golf. I ‘m not just unpacking memories, I’m digging deep into the archives… July 2008 when my son played in the US Junior Amateur Championship, sponsored by the United States Golf Association…IMG_4348 Boomer was sixteen, a rising sophmore at Laney High School.  He  was fortunate enough to have our friend and  club pro, Sara Bush  serve as a loyal caddie! The three of us loaded my SUV and drove fourteen hours to the event held here at …
IMG_4347_edited-1 Shoal Creek Golf Club,  Birmingham,  Alabama. My son (and all the junior golfers including the now PGA stars Jordan Spieth, and Emilio Grillo) were treated like tour pros and had terrific access to the club and it’s amenities, including meals. Parents paid for food, but were happy to have the convenience, not to mention the spread and hospitality this private club is know for!  Boomer and Sara ate quickly as they were focused on the difficulties of the course and the competition.  I  on the other hand, spent more time enjoying the food, and I distinctly remember the ginormous platers of roasted summer vegetables and a peach vinaigrette.  So today I’m combing these two food memories, into a balanced meal served in a bowl; cause that’s how we roll in 2016!

I love the taste and the nutritional profile  of this meal which meets my goal  to consume 30 grams of protein, along with plenty of veggies  and a  whole grain. Remember,  you don’t  always have to start from scratch. Using  leftovers makes putting together healthy and delicious combos, quick and easy;  I used grilled chicken and quinoa from last night in this bowl.IMG_4523_edited-1

CALORIES: 380; FAT 15 grams (3.9 sat, mono 6.2, poly 2.5) ; PROTEIN 33 grams; CARB 32 grams; FIBER 5 grams; SUGARS 7 grams; CHOL 70 mg; IRON 4.49 mg; SODIUM 553mg; CALCIUM 179 mg

Be sure to check out the links at the bottom of this post to see what vacation memories are inspiring my colleagues recipes this month!

 

Summer Caprese Bowl

Serves (serves 2)     adjust servings

 

Ingredients

(serves 2)

  • 1 cup cooked quinoa
  • 2 cup fresh greens (romaine, red leaf lettuce, arugula)
  • 1 charred grilled zucchini (about 1 cup)
  • 1 oz. part skim mozzarella cheese
  • 1 tablespoon fresh basil
  • 6 ounces grilled chicken, sliced

for the peach vinaigrette

  • 1 tablespoon white balsamic vinegar
  • 1 teaspoon fresh chopped thyme
  • 1/2 teaspoon honey
  • 1/2 ripe peach, finely chopped
  • 1 tablespoon EVOO

Instructions

  1. Combine all ingredients except the oil in a blender. blend until combined. Allow to sit about 15 minutes. Slowly add EVOO to blender and combine.
  2. 1. In two bowls arrange cooked quinoa, lettuces, zucchini, basil, grilled chicken, torn mozzarella cheese. Drizzle with peach vinaigrette dressing.

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Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 380kcal Calories from fat 135
% Daily Value
Total Fat 15g 23%
Saturated Fat 3.9g 20%
Cholesterol 76mg 25%
Sodium 553mg 23%
Carbohydrate 32g 11%
Dietary Fiber 5g 20%
Sugars 7g
Protein 25g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


Zacaroni and Cheese

This version of mac & cheese is bursting with veggies making it a healthy entree or side for any day of the week. Disclosure: I am a member of the Cabot Cheese Board and I have received free Cabot product as mentioned in this post. I was not expected to write a post and I was not compensated for my time. Opinions are my own.

Serves 8     adjust servings


Ingredients

  • 3 cups butterkin or butternut squash, peeled and diced
  • 1 1/4 cup reduced sodium chicken broth
  • 1 1/2 cup skim milk
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 3 cups Cabot white oak cheedar, shredded
  • 1 /2 pound uncooked elbow macarroni
  • 1 pound zucchini, sliced into matchsticks
  • cooking spray
  • 1 teaspoon olive oil
  • 1/2 cup panko bread crumbs
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 2 tablespoons chopped fresh parsley

Instructions

  1. 1.preheat oven to 375 degrees F.
  2. 2. Combine squash , broth, and milk in a medium saucepan; bring to a boil over medium -high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat.
  3. 2.  Add salt and pepper. Use an immersion blender to puree squash mixture or add hot squash mixute to a blender, securing blender lid on blender and removing center piece of lid to allow steam to escape. Place a clean towel over opening to avoid splatters. Blend until smooth. Place blended squash in a bowl ; stir in White Oak Cheddar.
  4. 3. Cook pasta according to package directions. Drain well . Add pasta and zucchini to cheese mixture. Spread mixture evenly into  a 13 x 9 glass baking dish coated with cooking spray.
  5. 4. Heat oil in a medium skillet over medium heat. Add panko, cinnamon and nutmeg and cook for 2 minutes or until golden brown. Remove from heat. Sprinkle over hot pasta. Lightly coat topping with cooking spray.
  6. 5. Bake for  25 min at 375 degrees or until bubbly. Spinkle with parsley and serve immediately.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 201kcal Calories from fat 35
% Daily Value
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 365mg 15%
Carbohydrate 35g 12%
Dietary Fiber 3g 12%
Sugars 6g
Protein 7g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


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