In the Kitchen
Light and Delicious Spring Dishes
By Kate Otto, RD, LDN
Bariatric Dietitian at BIDMC
Here are some light, healthy and delicious recipes that will really put a spring in your step!
Spring Mix Salad
1 cup arugula, mixed salad greens, or spinach
2 to 3 oz. lean protein (plain or honey roasted turkey or chicken, tuna, etc.)
1 oz. crumbled goat cheese
4 fresh strawberries, sliced
1/4 cup mandarin orange slices, drained
~ 1 tsp each olive oil and balsamic vinegar
Combine ingredients in a bowl. Drizzle with balsamic vinegar and olive oil, or your favorite light dressing (sweet flavors like raspberry vinaigrette or sesame ginger work best). Enjoy!
Lean Turkey Tacos
Serves about 6
1 pound 99% fat free (lean) ground turkey breast
Whole wheat wraps or tortillas
1 can black beans, drained and rinsed (optional)
Spices: onion powder, garlic powder, chili powder, cumin, black pepper and red pepper flakes (optional)
Olive oil or nonstick spray
Fixings: lettuce, plain greek yogurt, salsa, diced tomato, low fat shredded cheese
Coat skillet with nonstick cooking spray or a drizzle of olive oil. Add ground turkey. While turkey cooks, generously (or to your preference) add seasonings for flavor (using them all is similar to pre-packaged taco seasoning). Just before shutting off the burner once the turkey is fully cooked, add black beans and stir to mix. Build your taco with your favorite ingredients (plain greek yogurt is a healthy substitute for sour cream) or serve over a bed of lettuce for a high protein salad.
Kate Otto is a bariatric nutritionist in the Weight Loss Surgery Center at BIDMC.
Above content provided by the Weight Loss Surgery Center at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted April 2014