Get Golda's menu ideas and recipes

By WEEK Reporter

Get Golda's menu ideas and recipes

February 23, 2012 Updated Feb 23, 2012 at 8:59 AM CDT

Registered Dietitian and Chef Golda Ewalt shares some healthy ideas and recipes from the Biggest Loser Cooking Class at Hy-Vee. 

GOLDA'S MENU IDEAS:
Swiss Oatmeal (recipe below)
Super easy and delicious breakfast idea
 
Kale and Butternut Squash Pizza
Kale and butternut squash are two foods that are packed with nutrients. 
Pare a slice of this pizza with chicken or fish for dinner any night of the week.
 
Black Bean and Barley Soup
Beans are inexpensive, rich in fiber and fill us up! 
 
Panko-Parmesan Crusted Tilapia Fillets
with Tomato Basil Relish (recipe below)
Tilapia is lower in fat and calories than most cuts of beef and pork. 
You will love the crispy panko-parmesan crust!
 
Cranberry Carrot Quinoa
This ancient grain is quick to cook and can be used in hot or cold dishes.
 
OTHER IDEAS:
Salmon with Capers, Apricots and almonds
Sautéed Swiss Chard
Oat Bran Flax Linguini
Moroccan Stew Served with Quinoa
Lentil Salad
Packing a Sack Lunch 
 
 
RECIPE FOR:
Swiss Oatmeal
Makes 2 servings
 
Ingredients:
1/2 cup Quaker Old Fashioned Oats
1 8-oz. container non-fat, sugar-free vanilla yogurt
1/3 cup skim milk
1 small Granny Smith Apple, chopped bite-sized
1 small banana, sliced bite-sized
2 tbsp. raisins
2 tbsp. dried cherries or dried cranberries

Directions:
  1. Mix the oats, yogurt and milk in a bowl and allow to sit for a few minutes or for several ours in the refrigerator.
  2. Stir in the remaining ingredients and enjoy!
 
Per serving:
Calories: 295
Total fat: 2 g
Protein: 10 g
Carbohydrate: 63 g
Fiber: 7 g
Sodium: 87 mg
Calcium: 207
 
 
RECIPE FOR:
Panko-Parmesan Crusted Tilapia with Tomato Basil Relish
Makes 4 servings
 
Ingredients:
6 roma tomatoes, diced
2 garlic cloves. Minced
3 T. fresh basil, divided
1 T. olive oil
2 tsp. balsamic vinegar
½ tsp. salt, divided
¼ tsp. pepper
Nonstick cooking spray as needed
½ cup all-purpose flour
¼ cup egg substitute
1 pound tilapia fillets
2/3 cup panko
3 T. grated parmesan cheese
1 tsp. lemon pepper
1/3 tsp. garlic powder
 
Directions:
1.         Preheat oven to 475 degrees.
2.         Prepare the relish: Combine tomatoes, garlic, 2 T. basil, olive oil, balsamic vinegar, ¼ tsp. salt and 1/8 tsp. pepper. Let stand 30 minutes.
3.         Set wire rack on baking sheet and coat with nonstick spray.
4.         Place flour in a shallow pan. In another pan combine egg substitute and remaining salt and pepper. In another shallow pan, combine panko, parmesan cheese, remaining basil, lemon pepper, and garlic powder.
5.         One at a time, dredge the tilapia fillets in flour, dip in egg, and then dredge in panko mixture, coating both sides evenly. 
6.         Bake at 475 degrees for 7-9 minutes. Turn fillets and bake an additional 7-9 minutes or until golden brown and cooked through.
7.         Serve with the tomato basil relish.
 
(Source: American Culinary Federation)
 
 
RECIPE FOR:
Spiced Lentils with Mushrooms and Greens
Makes 2 main courses servings or 4 side dish servings
 
Ingredients:
½         cup brown or green lentils
3          tablespoons extra-virgin olive oil
1          pound shitake mushrooms, stem discarded and caps
sliced to ¼ inch thick
Salt
1          garlic clove, minced
¼         teaspoon ground cumin
¼         teaspoon ground coriander
⅛0       teaspoon turmeric
½         pound Swiss chard or other tender greens, large stems discarded and leaves coarsely chopped
1          tablespoon chopped parsley
 
Directions:
1. In a small saucepan, cover the lentils with 2 ½ cups of water and bring to a boil. Cover and cook over low heat until the lentils are tender, about 30 minutes.
 
2. Meanwhile, in a medium saucepan, heat 2 tablespoons of the olive oil. Add the shitake and season with salt. Cover and cook over moderate heat, stirring, until the mushrooms are tender and starting to brown, 5 minutes. Add the remaining 1 tablespoon of olive oil along with the garlic, cumin coriander, pepper and turmeric stirring until fragrant, 1 minute. Add the greens and cook, stirring until wilted, 2 minutes.
 
3. Add the lentils and their cooking liquid to the mushrooms and simmer for 3 minutes. Add up to ¼ cup of water if the lentils are too dry. Season with salt. Ladle the lentils into bowls, garnish with parsley and serve.
 
Per one side dish serving:
208 cal, 11 g fat, 1.5 g sat fat, 24 g carbohydrates, 6 g fiber

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