Easy Baked Ziti

1 10 2010

Try this fast and easy pasta dish.  It’s simple to prepare, making it perfect for a weeknight meal.  If you want more protein, add some precooked diced chicken.  Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.

(Yield: 8 servings)

Ingredients:

1 lb. Ziti

1 – 26 oz jar of Marinara Sauce

½ cup Reduced Fat Ricotta Cheese

¼ tsp Crushed Red Pepper

3 TBSP Grated Parmesan Cheese

Cooking Spray

Directions:

  1. Cook pasta according to directions on package.
  2. While pasta is cooking, combine 1 ½ cup marinara sauce with ricotta cheese and crushed red pepper in a blender, blending until smooth (about 1 minute).
  3. Preheat oven to broil and spray a 13-by-9 inch baking dish with PAM.
  4. Drain pasta and add to the baking dish.
  5. Add ricotta mixture to baking dish and mix well.
  6. Add the remaining marinara sauce on top and sprinkle with Parmesan cheese.
  7. Broil for 10 minutes, until heated through, with oven door slightly open.
  8. Periodically check to ensure top layer does not blacken.

Nutritional information per Serving:
Calories 308  | Carbohydrates 46 g  | Protein 13 g | Fat 8 g | Sat. Fat 2 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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Recipe: Sautéed Chicken and Pepper Pitas

17 09 2010

For those in Lawrence, KS who were able to watch the episode of Jayni’s Kitchen titled “Rock Chalk Recipes”, this is the lunch item that I prepared with Toben.

(Yield:  4 servings)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

1 tbsp Olive oil

1 c red, green yellow, bell pepper, diced

1 small onion, diced

1 clove garlic, minced

1 lb boneless, skinless chicken breast, cubed

¼ cup shredded reduced fat mozzarella cheese

4 Pita pockets

Directions

  1. Cube chicken and dice vegetables and garlic
  2. Put olive oil in the skillet and heat on medium heat
  3. Sauté chicken with peppers, onion, and garlic in oil for about 10 minutes or until chicken is not pink.
  4. Sprinkle ¼ cup of cheese on mixture and let melt.
  5. Cut pita pocket open and fill with mixture.

Two shortcuts:

1.  Buy Tyson’s precooked grilled chicken strips

2.  Buy Kroger’s Recipe Beginnings: 3 pepper & onion blend (frozen)

Nutritional Information per serving

Calories   350 Carbohydrates   32g Fiber  6g Protein   36g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Honey Spice-Rubbed Grilled Pork Tenderloin

16 07 2010

(Yield:  4 servings)

Prep Time: 5 minutes

Cook Time: 25 – 30 minutes

Ingredients

1 Pork tenderloin (1 lb.)

2 TBSP Olive Oil

1 tsp. Chili powder

1 tsp.  Garlic powder

1 tsp. Dry mustard

1/2 tsp.  Paprika

1/4 tsp. Dried thyme leaves

1 TBSP  Honey

1 TBSP Olive Oil

Directions

  1. PreHeat grill.
  2. Brush meat with 2 TBSP of Olive Oil.
  3. Combine dry ingredients for the rub.
  4. Rub onto meat.
  5. Combine 1 TBSP of Honey and 1 TBSP of Olive Oil and set aside.
  6. Grill 20 minutes, turning the meat over after 10 minutes.
  7. Grill another 5 – 10 minutes, or until meat reaches 160°F, turning frequently and brushing with the honey-oil mixture.
  8. Remove from grill, cover with foil, and let stand for 5 minutes before slicing.

Nutritional Information per serving

Calories   190 Carbohydrates   4g Fiber  0g Protein   23g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Pineapple-Teriyaki Shrimp Kebabs

2 07 2010

(Yield:  4 servings of 2 kebabs)

Prep Time: 10-15 minutes

Cook Time: 8 minutes

Ingredients

48 large peeled and deveined shrimp
1 red onion, cut into wedges
1 bell pepper, cut into wedges
20oz can of Pineapple chunks in juice
¼ cup of low sodium teriyaki sauce

8 skewers (10 inch)

Directions

  1. Coat grill rack with cooking spray and preheat gas or charcoal grill.
  2. Prepare sauce by combining juice from canned pineapple and teriyaki sauce.
  3. To prepare kebabs, thread shrimp, pineapple chunks, bell pepper wedges, onion wedges alternately onto each of 8 skewers.
  4. Brush kebabs with teriyaki-pineapple mixture.
  5. Place kebabs on grill rack and cook for 4 minutes.
  6. Turn kebabs over, brush with teriyaki-pineapple mixture, and cook for another 4 minutes or until shrimp are done.

Nutritional Information per serving

Calories   120 Carbohydrates   9g Fiber  1g Protein   18g Fat 1g Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Sloppy Joe

18 06 2010

This week’s recipe is a classic:  Sloppy Joe!  These are quick and easy to prepare, and made with ingredients you may already have on hand.  At my house we like to have them with baked sweet potato fries (try McCain or Ore-Ida brand).

(Yields 6 servings)

Ingredients

1 lb. Lean Ground Beef (better than 90% lean)
¾ cup chopped onion
¾ cup chopped bell pepper
1 ½ tsp minced garlic
1 TBSP mustard
2 ½ cup BBQ Sauce
½ tsp garlic powder
6 whole wheat hamburger buns or thin buns

Directions

In a medium skillet over medium heat, sauté pepper, onion, & garlic until tender, about 3 minutes.

  1. Add ground beef to the vegetables.
  2. Stir and cook until the meat is brown.
  3. Stir in mustard, BBQ sauce, & garlic powder.
  4. Simmer until thickened, about 10 minutes.
  5. Serve on hamburger buns.

Nutritional Information per serving (with Hamburger Bun)

Calories   360 Carbohydrates   50g Fiber  7g Protein   22g Fat 9g Sat. Fat   3g

Nutritional Information per serving (with EarthGrains Thin Bun)

Calories   310 Carbohydrates   39g Fiber  4g Protein   20g Fat 8g Sat. Fat   3g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Grilled Sirloin & Peach Kebabs

28 05 2010

It’s Memorial Day Weekend and a great time for grilling!  These easy steak kebabs pack a lot of protein and flavor.  Makes 8 servings (2 kebabs per person).

Ingredients:

Kebabs:

  • 1 1/2  tablespoons  ground cumin
  • 1 1/2  tablespoons black pepper
  • 2 3/4  teaspoons  salt
  • 2  pounds  boneless sirloin steak, cut into 1-inch pieces
  • 4  peaches, sliced into 8 wedges
  • 2  small red onions, sliced into 8 wedges
  • 2  large red bell peppers, cut into 1-inch pieces
  • Cooking spray

Sauce:

  • 1/2  cup  chopped fresh parsley
  • 1/4  cup  red wine vinegar
  • 1  teaspoon  olive oil
  • 1/4  teaspoon salt
  • 1/4  teaspoon black pepper
  • 3  garlic cloves, minced
  • Parsley sprigs (optional)

Preparation:

Spray grill rack with cooking spray and turn on grill.

To prepare kebabs, combine first 7 ingredients; toss well. Thread 3 steak pieces, 2 peach wedges, 1 onion wedge, and 1 bell pepper piece alternately onto each of 16 (12-inch) skewers. Place kebabs on grill rack and grill 6 minutes or until tender, turning occasionally. Place kebabs on a platter; cover loosely with foil. Let stand 5 minutes.

To prepare sauce, combine chopped parsley and next 5 ingredients (chopped parsley through garlic), stirring with a whisk. Spoon over kebabs. Garnish with parsley sprigs, if desired.

Nutritional Information:

Calories:  220 (30% from fat)
Fat:  7.2g (sat 3g,mono 3g,poly 0.4g)
Protein:  25.5g
Carbohydrate:  12.4g
Fiber:  3.2g
Cholesterol:  69mg
Iron:  3.8mg
Sodium:  768mg
Calcium:  38mg

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: 15 Minute Mexican Chicken & Rice Dinner

19 05 2010

Stumped about what to have for dinner tonight?  Try this fast and easy chicken dish.  It’s got plenty of protein, and because it takes only 15 minutes to prepare, its perfect for a weeknight meal.  Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.

(Yield: 2 servings)

Ingredients:
2 Boneless Skinless Chicken Breasts
1 TBSP Canola Oil
1 cup Water
1 cup Salsa
1 cup Frozen Corn
1 cups Minute Rice, uncooked
½ cup Reduced Fat Shredded Mexican Cheese

Directions:
1. Heat oil in large skillet over medium-high heat
2. Add chicken and cook for 5 minutes on each side or until white in center
3. Remove chicken from skillet
4. Add water, salsa, and corn to skillet, bring to a boil
5. Stir in minute rice & top with chicken
6. Sprinkle with cheese
7. Cover & cook on low heat for 5 minutes
8. Stir & serve

Nutritional information per Serving:
Calories 575  | Carbohydrates 60 g  | Protein 49 g | Fat 15.5 g | Sat. Fat 4 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.