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April 30, 2018

Balance Your Plate with Help from our Wellness Team!

You’ve probably heard health and wellness experts talk about the importance of “balancing your plate,” but maybe you aren’t sure where to start. Read on for recipes that make “balancing your plate” an easy way to achieve your fitness goals while still enjoying the foods you love! For more information on balancing your plate, stop in the office of your local ShopRite dietitian.

 

Balsamic Glazed Chicken Roasted Veggie Bowl

Balsamic Glazed Chicken & Roasted Veggie Bowl

Prep time: 15 minutes Cook time: 30 minutes Serves: 4

Ingredients:

  • 16 ounces Brussels sprouts, ends trimmed, large sprouts halved or quartered
  • 16 ounces sweet potatoes (about 1 large), peeled and cut into 1/2-inch cubes
  • 2 tablespoons olive oil
  • 3 slices (6 ounces) thick-cut bacon, cut into 1/2-inch pieces
  • 1 package (9 ounces) Johnsonville® Flame Grilled Garlic & Herb Chicken Breast, cut into 1/4-inch chunks, juices reserved
  • 1/2 cup balsamic vinegar, optional
  • 1/4 cup hazelnuts or Brazil nuts, toasted and coarsely chopped
  • 2 ounces low-sodium blue cheese crumbles, optional

Directions:

  1. Preheat oven to 400°F. Combine Brussels sprouts and sweet potatoes in a large bowl with olive oil and black pepper; toss to coat.
  2. Transfer to a large, rimmed baking sheet and sprinkle bacon throughout. Roast 30–35 minutes, stirring in the cut chicken and reserved juices with 8–10 minutes remaining.
  3. Optional step: While vegetables roast, add balsamic vinegar to a small saucepan and simmer over medium heat until reduced by at least half, about 11–13 minutes. Remove from heat and set aside.
  4. Once chicken is warmed through, remove pan from the oven and transfer contents to a large serving bowl. Add balsamic glaze and chopped hazelnuts and gently toss to coat.
  5. Divide into four individual serving bowls and top each with 1/2 ounce blue cheese crumbles, if desired. Serve warm.

Serving size: 1 3/4 cups, Nutrition Per Serving: Calories 385, Fat 14g, Carbs 41g, Protein 26g

Cinnamon-Apple Muffins

Prep time: 20 minutes | Cook time: 15 minutes | Makes: 12 (1-muffin) servings

Ingredients:

  • 1 cup Gold Medal® WholeWheat Flour
  • 1 cup quick-cooking rolled oats
  • ⅔ cup plus 2 tbsp. dark brown sugar, divided
  • 2 tsp. ground cinnamon, divided
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ⅓ cup Philadelphia® ⅓ Less Fat Than Cream Cheese
  • 1 (6-oz.) container fat-free Greek yogurt
  • 1 egg
  • ¼ cup fat-free milk
  • ¼ cup applesauce
  • 1 tsp. pure vanilla extract
  • 1½ cups peeled, chopped Granny Smith or Gala apple

Directions:

  1. Preheat oven to 400°F. Coat a standard 12-cup muffin pan with nonstick cooking spray. In a large bowl combine flour, oats, ⅔ cup of the brown sugar, 1 teaspoon of the cinnamon, plus baking powder and baking soda. Set aside.
  2. In another bowl combine cream cheese, yogurt, egg, milk, applesauce and vanilla; mix well. Stir into flour mixture, stirring just until moist. Stir in apple; mix gently.
  3. Spoon batter evenly into muffin cups, filling two-thirds full. In a small bowl combine remaining 2 tablespoons brown sugar and 1 teaspoon cinnamon. Sprinkle evenly over batter.
  4. Bake 15 minutes or until muffins spring back when touched lightly in the center. Remove muffins from pan and place on a wire rack to cool. Serve warm, or let cool completely.

Nutrition Per serving: 160 calories, 1g fat, 0g saturated fat, 15mg cholesterol, 170mg sodium, 32g carbohydrate, 3g fiber, 6g protein

Mediterranean London Broil

Prep time: 5 minutes* Cook time: 6 minutes* | Serves 4

Ingredients:

  • 1/3 cup nonfat plain yogurt
  • 2 1/2 tsp. no-salt-added Greek seasoning, divided
  • 2 tsp. minced garlic
  • 1 lb. London broil (top round steak), 1-inch thick
  • Tzatziki sauce (optional)

Directions:

  1. For the marinade, in a small bowl combine yogurt, 2 teaspoons of the seasoning plus garlic; mix well. Spread over both sides of steak. Place steak in a large dish; cover and refrigerate at least 8 hours.
  2. Preheat broiler to high. Remove steak from marinade; discard marinade. Sprinkle steak with remaining 1/2 teaspoon seasoning. Place steak on a broiler pan rack or nonstick baking pan. Broil 3 to 4 minutes per side (145°F for medium-rare) or to desired doneness. Transfer steak to a cutting board; let stand 10 minutes.
  3. Cut steak across the grain into thin slices, and serve.

Per serving: 190 calories, 8g fat, 3g saturated fat, 70mg cholesterol, 65mg sodium, 2g carbohydrate, 0g fiber, 26g protein

*8 hours marinate time plus 10 minutes stand time extra

† Recipe note: For the tzatziki sauce, in a mini food processor combine 1 cup lowfat  plain yogurt, 1 peeled and diced cucumber, 1 tablespoon olive oil, 2 tablespoons lemon juice, 1/2 tablespoon chopped dill and 2 garlic cloves. Season to taste with salt and pepper. Process until well combined. Transfer to a serving dish, cover with plastic wrap, and refrigerate for at least one hour.

Per serving: 60 calories, 3.5g fat, 0.5g saturated fat, 0mg cholesterol, 50mg sodium, 6g carbohydrate, 0g fiber, 3g protein

Loaded BBQ Chicken Pizza

Prep time: 20 minutes | Cook time: 20 minutes | Serves 8

Ingredients:

  • 1 (12-inch) thin 100% whole-wheat pizza crust
  • 1 (6-oz.) pkg. cooked chicken strips
  • 1/2 cup sliced white or brown mushrooms
  • 1/3 cup chopped onion
  • 1/3 cup chopped green bell pepper
  • 3 tbsp. sliced black olives (optional)
  • 3/4 cup reduced-sodium barbecue sauce
  • 1 cup shredded reduced-fat mozzarella
  • 1 cup shredded sharp reduced-fat Cheddar

Directions:

  1. Preheat oven to 375°F. Place pizza crust on a baking sheet. Top crust with chicken, mushrooms, onion, bell pepper and olives (if desired). Drizzle with barbecue sauce. Sprinkle with mozzarella, Cheddar and Parmesan.
  2. Bake 20 minutes or until crust is golden brown and cheese melts.

Per serving: 240 calories, 7g fat, 3.5g saturated fat, 30mg cholesterol, 520mg sodium, 29g carbohydrate, 1g fiber, 16g protein

Make it a meal: Serve with a mixed greens salad with light vinaigrette.

Asian Salmon Burgers with Pickled Cucumber

Prep time: 25 minutes | Cook time: 8 minutes | Serves 4 | 15 minutes chill time extra

Ingredients:

Pickled cucumber:

  • 1/2 seedless cucumber, halved and thinly sliced
  • 3 tbsp. rice vinegar
  • 1/2 tsp. sugar

Burgers:

  • 4 (4-oz.) salmon fillets, skin removed
  • 3/4 cup whole-wheat panko bread crumbs
  • 1/2 cup mashed sweet potatoes
  • 1 1/2 tsp. grated fresh gingerroot
  • 1 egg white
  • 1 tbsp. low-sodium soy sauce
  • 4 whole-wheat hamburger buns, split and toasted

Directions:

  1. In a small bowl combine cucumber, vinegar and sugar. Cover and refrigerate 15 minutes.
  2. Place salmon in a food processor; pulse 5 to 7 times or until finely chopped. Transfer to a large bowl. Add panko, sweet potatoes, ginger, egg white and soy sauce; stir to combine. Shape into 4 patties, 1/2-inch thick.
  3. Coat a large grill pan or skillet with nonstick cooking spray; place over medium-high heat. Add patties to skillet; cook 4 to 5 minutes per side or to desired doneness. Place 1 burger on each bun, top with pickles, and serve.

Per serving: 330 calories, 6g fat, 1.5g saturated fat, 45mg cholesterol, 480mg sodium, 42g carbohydrate, 1g fiber, 8g total sugars, 1g added sugars, 28g protein

Make it a meal: Serve with Asian slaw and roasted sweet potato wedges.

Cauliflower Béchamel

prep time: 20 minutes | cook time: 20 minutes | makes 3 cups sauce (6 servings)

Ingredients:

  • 4 cups chopped cauliflower
  • 1 cup ShopRite 2% Reduced Fat Milk
  • 2 tbsp. trans-fat-free light butter spread
  • 1 lb. ShopRite Penne Rigate Pasta
  • 1 tbsp. ShopRite Imported Olive Oil
  • 1 large shallot, minced
  • 1 garlic clove, minced
  • ½ cup ShopRite Chicken Broth-Lower Sodium
  • ¼ tsp. grated whole nutmeg
  • 2 tsp. finely grated lemon zest from 1 lemon
  • ¼ cup grated Parmesan
  • ⅓ cup chopped fresh flat-leaf parsley (chopped)

Directions:

  1. In a large saucepan combine cauliflower and milk. Season with pepper to taste; bring to boiling. Reduce to a simmer; cover and cook 8 to 10 minutes or until fork-tender. Working in batches, ladle cauliflower mixture into a blender, add butter and blend until smooth. Set aside.
  2. Cook penne pasta according to package directions. While pasta is cooking, heat oil in a large saucepan. Add shallot and garlic; cook 2 to 3 minutes or until slightly tender. Stir in broth; cook until reduced by half. Stir in cauliflower purée.
  3. Drain pasta, reserving some of the cooking liquid. Add pasta to saucepan. Add grated nutmeg, lemon zest, Parmesan and parsley. Toss to coat, adding more cooking liquid if pasta seems too dry. Serve warm.

Per serving: 400 calories, 10g fat, 4g saturated fat, 20mg cholesterol, 125mg sodium, 65g carbohydrate, 4g fiber, 10g protein

Make it a meal: Serve with an arugula salad with lowfat vinaigrette.

Spaghetti with Turkey Bolognese

prep time: 20 minutes | cook time: 35 minutes | serves 4

Ingredients:

  • 1 tbsp. olive oil
  • 1 small celery rib, finely chopped
  • 1 small carrot, peeled and finely chopped
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 1/2 lb. 93% lean ground turkey
  • 1 (15-oz.) can no-salt-added diced tomatoes, undrained
  • 1 large Roma (plum) tomato, chopped
  • 1 tsp. dried oregano
  • 1 tsp. dried basil
  • 8 oz. whole-wheat spaghetti
  • 1/4 cup 2% reduced-fat cottage cheese

Directions:

  1. For the sauce, in a large saucepan or Dutch oven heat oil over medium heat. Add celery, carrot, onion and garlic; cook and stir 10 minutes or until vegetables are very soft. Add turkey; cook and stir 5 minutes or until turkey is no longer pink.
  2. Add tomatoes, oregano and basil; mix well. Bring to boiling; reduce heat to low. Simmer 20 minutes or until sauce is slightly thickened.
  3. Meanwhile, cook pasta al dente according to package directions; drain. Set aside and keep warm.
  4. Stir cottage cheese into sauce; cook just until heated through. Season with freshly ground pepper to taste. Spoon sauce on pasta, and serve.

Per serving: 330 calories, 6g fat, 1.5g saturated fat, 15mg cholesterol, 95mg sodium, 50g carbohydrate, 2g fiber, 7g total sugars, 0g added sugars, 19g protein

Make it a meal: Serve with garlic bread and oven-roasted asparagus.

Tuscan Tuna, White Bean  and Avocado Salad

Prep: 25 minutes | Serves: 4

Ingredients:

  • 1 can (12 ounces) solid white albacore tuna in water, drained
  • 1/2 cup diced red onion
  • 1 tablespoon chopped fresh basil leaves
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1 cup rinsed and drained cannellini beans
  • 1/2 cup diced tomato
  • 4 cups spring mix salad greens
  • 2 medium avocados
  • 8 1/4-inch-thick slices French baguette brushed with 2 teaspoons olive oil and toasted (optional)

Directions:

  1. In medium bowl, flake tuna with fork. Stir in onion, basil, chives, oil, lemon juice, vinegar, salt and pepper. Fold in beans and tomato.
  2. Divide greens over 4 individual plates. Cut avocados in half; remove pits and remove avocado flesh from skin using a large spoon. Place 1 avocado half over greens on each plate.
  3. Spoon tuna mixture into avocado halves on each plate and serve with baguette toasts, if desired.

Nutritional value per serving: 329 Calories, 16g Fat (2g Saturated), 38mg Cholesterol, 529mg Sodium, 23g Carbohydrates, 10g Fiber, 26g Protein

Stacked Beet Salad with Shallot Dressing

Prep time: 20 minutes | Cook time: 20 minutes | Serves 4

Ingredients:

  • 3 medium beets, peeled and thinly sliced
  • 2 tbsp. plus 1/4 cup balsamic vinegar, divided
  • 2 tbsp. olive oil, divided
  • 1 tbsp. finely chopped shallots
  • 4 medium red and/or yellow tomatoes, sliced
  • 1/2 cup fresh basil leaves

Directions:

  1. Preheat oven to 425°F. Lightly coat a baking sheet with nonstick cooking spray.
  2. In a large bowl combine beets, 2 tablespoons of the vinegar and 1 tablespoon of the oil. Place beets in a single layer on prepared baking sheet. Roast, turning halfway through cooking, 20 to 25 minutes or until fork-tender. Let cool completely.
  3. For the dressing, in a small bowl whisk together remaining 1/4 cup vinegar, remaining 1 tablespoon oil, plus shallots. Season with salt and pepper to taste. On 4 individual serving plates layer beets, tomatoes and basil in stacks. Drizzle each stack with 2 tablespoons dressing, and serve immediately.

Per serving: 120 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 60mg sodium, 14g carbohydrate, 3g fiber, 2g protein

Sausage White Bean Cassoulet

Sausage and White Bean Cassoulet

Prep time: 15 minutes | Cook time: 22 minutes | Makes 4 (2-cup) servings

Ingredients:

  • 2 whole-wheat bread slices, torn
  • 2 tbsp. chopped fresh thyme, divided
  • 1 tbsp. plus 2 tsp. olive oil, divided
  • 1 (12-oz.) pkg. fully cooked chicken–apple sausage links (4 links), cut into pieces
  • 1 medium onion, finely chopped
  • 3 celery stalks, finely chopped
  • 3 garlic cloves, minced
  • 2 1/2 cups unsalted chicken stock
  • 2 (15-oz.) cans no-salt-added Great Northern beans, rinsed and drained
  • 1 tbsp. no-salt-added tomato paste
  • 2 cups chopped escarole

Directions:

  1. In a food processor combine bread slices and 1 tablespoon of the thyme; pulse until mixture resembles fine breadcrumbs. Set aside. In a large ovenproof skillet heat 2 teaspoons of the oil over medium heat. Add breadcrumb mixture; cook and stir 3 minutes or just until lightly toasted. Transfer to small bowl; set aside.
  2. Increase heat to medium-high; add remaining 1 tablespoon oil to skillet. Stir in sausage, onion, celery and garlic; sauté 3 to 4 minutes or until sausage is browned and onion is tender. Add stock, beans, tomato paste and remaining 1 tablespoon thyme, stirring to combine. Bring to boiling; reduce heat. Simmer 8 to 10 minutes or until liquid is reduced, stirring occasionally. Add escarole; cook 3 minutes more or just until wilted. Season with pepper to taste.
  3. Preheat broiler to high. Sprinkle breadcrumbs over sausage mixture. Place skillet under broiler 30 seconds or until topping is golden brown. Serve warm.

Per serving: 370 calories, 13.5g fat, 3g saturated fat, 85mg cholesterol, 675mg sodium, 38g carbohydrate, 12g fiber, 26g protein

Grilled Pineapple Hawaiian Burger 

Serves 1

Ingredients:

  • 1 whole wheat burger bun (low-sodium)
  • 1 Dr. Praeger’s All American Veggie Burger
  • ¼ pineapple, cut into circular rounds
  • ½ small avocado, pitted and sliced*
  • ¼ cup shredded green or purple cabbage
  • 1 piece butter lettuce
  • 1 Tbsp. barbeque sauce (low-sodium)

Directions:

  1. Preheat grill to medium-high heat for pineapple.
  2. Cook Dr. Praeger’s All American Veggie Burger according to package directions.
  3. While veggie burger cooks, place circular pineapple rounds on hot grill. Grill for 4-5 minutes per side, or until caramelized.
  4. Once burger and pineapple are cooked, assemble veggie burger.
  5. Stack sliced avocado, cabbage, butter lettuce, and grilled pineapple on top of veggie burger and whole wheat bun. Top with barbeque sauce and devour!

*To reduce the fat content, use ¼ avocado instead of ½ avocado.

Resulting in recipe nutritionals: 525 calories, 2.5 grams saturated fat, 23 grams total fat

Nutrition Per Serving: Calories: 579, Saturated Fat: 3.5 g, Total Fat: 28 g, Cholesterol: 0 mg, Sodium: 596 mg, Total carbohydrates: 55 g, Fiber: 17 g, Sugar: 19 g, added sugar: 6 g, Protein: 31 g

Green Velvet Pancakes

Prep time: 20 minutes | Cook time: 12 minutes | Makes 12 servings; makes 24 pancakes; 2 pancakes per serving

Ingredients:

Pancakes:

  • 1 cup all-purpose flour
  • 1 cup white whole-wheat flour
  • 2 tbsp. cocoa powder
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 1/4 cup lowfat buttermilk
  • 2 eggs
  • 1 tsp. vanilla extract
  • 1/2 cup granulated sugar
  • 1 to 2 drops green food coloring
  • Toppings (optional): Unsweetened cocoa powder, maple syrup, powdered sugar

Cream cheese topping:

  • 1/2 (8-oz.) pkg. Philadelphia® 1/3 Less Fat Cream Cheese, softened
  • 1/3 cup plain nonfat Greek yogurt
  • 2 tsp. vanilla extract
  • 1/3 cup powdered sugar

Directions:

  1. For the batter, in a large bowl combine flours, cocoa, baking powder, baking soda and salt. In another bowl whisk together buttermilk, eggs, vanilla, granulated sugar and food coloring. Gradually stir buttermilk mixture into flour mixture just until dry ingredients are moistened.
  2. For the cream cheese topping, in a medium bowl and using an electric mixer at medium speed, beat cream cheese 1 minute or until creamy. Add yogurt, vanilla and powdered sugar, beating until well combined.
  3. Coat a griddle or skillet with nonstick cooking spray. Heat over medium heat until a small amount of water poured on the griddle sizzles. For each pancake, pour 3 tablespoons batter on griddle, spacing each 2 inches apart. Working in batches, cook pancakes 2 minutes or until the tops bubble and edges are set. Turn and cook 1 to 2 minutes more or until golden. Transfer to a platter; cover to keep warm. Spoon cream cheese mixture evenly onto pancakes. Add desired toppings, and serve.

Per serving: 170 calories, 3g fat, 1.5g saturated fat, 40mg cholesterol, 260mg sodium, 30g carbohydrate, 2g fiber, 6g protein

Greek Mason Jar Salad with Chicken

Greek Mason Jar Salad

Serves: 3 | Serving size: 1 large salad

Ingredients:

Dressing

  • 3 tablespoons (45 ml) olive oil
  • 2 tablespoons (30 ml) fresh lemon juice
  • 1 tablespoon (15 ml) red wine vinegar
  • 1/2 teaspoon (2.5 ml) dried oregano
  • 1/4 teaspoon (1.25 ml) granulated sugar (optional)
  • Ground black pepper to taste

Salad

  • 1 1/2 cups (360 ml) whole cherry tomatoes
  • 1/4 small red onion, diced or sliced thin
  • 1 cup (240 ml) thin cucumber slices
  • 1 cup (240 ml) chopped bell pepper (about 1/2 large pepper)
  • 9 ounces (255 grams) Johnsonville® Flame Grilled Garlic & Herb Chicken Breast, sliced on the bias into strips
  • 4 1/2 cups (1080 ml) chopped Romaine lettuce
  • 3 ounces (85 grams) reduced sodium feta cheese
  • 9 kalamata olives
  • 3 pepperoncini

Directions:

  1. Combine all dressing ingredients into a small bowl and whisk until combined. Immediately divide the dressing among 3, quart-sized mason jars, spooning 2 tablespoons into each.
  2. Divide salad ingredients among the three mason jars in the order listed to optimize freshness. To each jar, add 1/2 cup whole cherry tomatoes, 2 tablespoons diced red onion, 1/3 cup cucumber slices, 1/3 cup chopped bell pepper, 3 ounces chicken, 1 1/2 cups chopped romaine, 1 ounce feta cheese, 3 black olives and 1 pepperoncini.
  3. Screw on the lids and store mason jars in the fridge until ready to enjoy! When ready to eat, simply pour ingredients into a bowl and serve.

Note: If you’re watching your sodium intake, substitute or remove the feta cheese, olives and pepperoncini.

Nutrition (per serving): Calories: 309; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 55mg; Sodium: 677mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 9g; Protein: 27g