Recipe Corner: Zoodles with Meatballs

"Zoodles" (Zucchini Noodles) with Turkey Meatballs

  Makes 5 servings

 Ingredients:

  1 lb ground turkey - 93% lean

  1/3 cup 100% whole wheat panko bread crumbs

  1 large egg

  1 clove garlic, minced

  1/4 tsp salt free seasoning such as Mrs. Dash Italian Medley

  1 1/2 cup 100% natural, no salt added tomato sauce

  4 large zucchinis (~8 cups zoodles)

  1/2 tbsp olive oil

  1/4 cup parmesan cheese, grated

   Directions:

  1.   Preheat oven to 350° F

  2.   Lightly grease baking sheet

  3.   Combine ground turkey meat, bread crumbs, egg, garlic and seasoning and create evenly      sized meatballs (about 10 meatballs)

  4.   Place meatballs on baking sheet and bake in oven for 20 minutes

  5.   Use a "Veggetti", a spiralizer, or a julienne peeler to create zoodles while meatballs are in the   oven

  6.   Place skillet over medium-high heat, add olive oil and then, once the skillet is hot, add    zucchini. Toss zoodles lightly with tongs and cook for 5-7 minutes, until zoodles are tender.

  7.   Heat tomato sauce in a saucepan over low heat for 5-10 minutes

  8.   Separate zucchini into 5 servings and top each serving with meatballs, tomato sauce and a    sprinkling of parmesan cheese

  9. Enjoy! 

 Nutrition Information for 

 2 turkey meatballs, 1 1/2 cups Zoodles, 1/3 cup sauce:

  276 calories, 10.5 g fat, .5 g saturated fat, 3.5 g monounsaturated fat, 2 g polyunsaturated fat, 

  25 g protein, 22 g carbohydrate, 4.5 g fiber, 105 mg cholesterol, 243 mg sodium 

This post was written by Briana Adler MS RD CDN,  member of the Academy of Nutrition and Dietetics and the Greater New York Dietetic Association.

Recipe Corner: Cauliflower Crusted Pizza

Makes 2  Five-inch  pizza pies

Ingredients:

1.     2 1/2 cups cauliflower, grated (about 1/2 of a large head)

2.      1 large egg, lightly beaten

3.      1 cup shredded part-skim mozzarella cheese

4.      2 tablespoons grated Parmesan cheese

5.     ¼ tsp salt free Italian seasoning

6.     1/4 cup tomato sauce, low sodium

7.     1 cup cooked eggplant (or vegetable of your choosing), diced

8.     ½ tsp onion powder

9.     ½ tsp garlic powder

10. 2 tbsp finely chopped fresh basil leaves

11. 1/4 teaspoon crushed red pepper flakes

Instructions:

Preheat oven to 425 degrees

Line a baking sheet with parchment paper

Use a box grater to grate ~2 cups of cauliflower “rice”. Place in a large bowl

Microwave cauliflower “rice” for 7-8 minutes, or until soft. Remove and let cool.

Add cauliflower to a fine-mesh strainer and use a dish towel (or paper towel) to press out excess liquid

Return cauliflower “rice” to bowl and combine with egg, ¾ cup mozzarella cheese, 2 tablespoons Parmesan cheese, Italian seasoning, ¼ tsp onion powder and ¼ tsp garlic powder.

Mold mixture into two 5 inch circles (resembling 2 personal pizzas) and place on parchment paper. Bake for 10-15 minutes, or until golden brown.

Once baked, top both pizza crusts with low sodium tomato sauce, remaining mozzarella cheese and cooked eggplant (or other non starchy vegetable)

Bake in oven for another 5-10 minutes until cheese is melted and bubbly

Top with basil, red pepper flakes, and remaining onion and garlic powder

Nutrition per Five-inch” personal pizza pie

Calories: 280kcal; Fat: 16gms; Saturated fat: 10gms; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 137mg; Sodium: 650mg; Potassium: 508mg; Total Carbohydrate: 14gm; Dietary Fiber 5gm; Sugars: 4gm; Protein: 23gms

Compare to: Veggie lover’s Six-inch personal pan pizza from a national pizza chain:

Calories: 550kcal; Total fat: 20gms; Saturated fat: 8gms; Cholesterol: 35 mg; Sodium: 1190mg; Carbohydrates: 70gms; Fiber: 4gms; Sugars: 8gms;

Protein: 22gms

This post was written by Briana Adler RD CDN member of the Academy of Nutrition and  Dietetics and the Greater New York Dietetic Association

Recipe Corner: A friend of mine has diabetes and is coming over for dinner, can you suggest a salad we’ll all enjoy?

Grilled Chicken Salad with Strawberry Vinaigrette

This recipe is low carb and tastes great for a wonderful summer lunch.  

Serves 4

Ingredients: 

• 1/2 shallot, finely chopped
• 2 tablespoons raspberry or champagne vinegar
• 2 tablespoons extra-virgin olive oil
• 8 ounces baby spinach
• 1 cup strawberries, thinly sliced
• 1/2 cup almonds, toasted and chopped
• 2 ounces fresh goat cheese, crumbled
• 1 lb grilled chicken breast, sliced

Directions:

In a large bowl, whisk together shallot and vinegar. While whisking constantly, drizzle in oil to make a vinaigrette. Add spinach, sliced grilled chicken, strawberries, almonds and goat cheese and gently toss to combine. Serve immediately.

Nutritional Info: 

Per Serving (includes 4 oz. grilled chicken): 290 calories (120 from fat), 14g total fat, 3.5g saturated fat, 5mg cholesterol, 140mg sodium, 11g carbohydrate (4g dietary fiber, 2g sugar), 32g protein

This post was written by Shelley Wishnick RD, CDN, CDE, a registered dietitian with the Academy of Nutrition and Dietetics, a NYS Certified Nutritionist, and Certified Diabetes Educator with the National Certification Board for Diabetes Educators who provides counseling to those with type 1, type 2, pre-diabetes and gestational diabetes at the Mount Sinai Diabetes Center.

Recipe Corner: I’m tired of eating eggs for breakfast, what else can I eat?

Many traditional breakfast foods are loaded with mostly carbohydrates, start your morning right with this protein pancake recipe.

INGREDIENTS:

½ cup dry oats

½ cup low fat cottage cheese

1 tsp vanilla

1 egg

2 egg whites

½ tsp cinnamon

 DIRECTIONS:

1. Blend all ingredients in blender.

1. Spray skillet with cooking spray and cook just like "silver dollar" pancakes (3 inch diameter), a few small ones at a time.

1. Top with your favorite fresh fruit!

 NUTRITION

Serving Size 5 pancakes: 337 kcal, 7 gm fat, 32 gm carbs, 4 gm fiber, 31 gm protein (Don’t forget to count carbs for your fruit of choice)

This post was written by Shelley Wishnick RD, CDN, CDE, a registered dietitian with the Academy of Nutrition and Dietetics, a NYS Certified Nutritionist, and Certified Diabetes Educator with the National Certification Board for Diabetes Educators who provides counseling to those with type 1, type 2, pre-diabetes and gestational diabetes at the Mount Sinai Diabetes Center.