Eat Right Around Chicago

Tired of Turkey?

I had homemade turkey soup for lunch...again.  Since I took the bird out of the oven last week, I've had a turkey sandwich for breakfast, turkey pieces for a snack, microwaved plates of butternut squash and turkey for dinner and picked it apart for soup.  I'm starting to gobble.  If you are tired of turkey as well, here are three non-turkey recipes from your dietitian friends to help you break the turkey rut.  They all have five ingredients (discounting pepper) and are full of nutty nutrition, essential fats and disease-fighting phytonutrients. 

Pistachio Crusted Salmon

Makes 4 servings

1 lb salmon (four 4 ounce fillets)
1/2 cup shelled pistachios
2 Tbsp chopped fresh thyme (or 2 tsp dry)
1/8 cup finely grated Parmesan or asiago cheese
1/4 cup whole wheat bread crumbs
Freshly ground pepper to taste

Finely chop the pistachios.  Line a baking sheet with tin foil and spray lightly with canola or olive oil spray. 

In a shallow dish, mix together the chopped nuts, thyme, cheese and bread crumbs (include pepper if you want).  Firmly press each side of the salmon into the crumb mixture to coat the fish.

Place fish on the baking sheet and bake for 15-20 minutes at 375 degrees or until fish is opaque and flaky. 

Recipe created by Sumner Brooks, MPH, RD, CSSD:

Broccoli Rabe Bounty

Makes 4 servings

2 Tbsp olive oil
3 cloves fresh garlic, peeled and sliced
1 bunch broccoli rabe
5 dried figs, cut into pieces
ΒΌ cup dry roasted, unsalted, slivered almonds

Wash broccoli rabe and cut off and discard coarse stem ends (about 1 inch from end.) Cut broccoli rabe coarsely and set aside.

Saute garlic in stainless steel fry pan in olive oil until slightly browned (medium heat).  Add broccoli rabe, and figs, until broccoli rabe is fork tender (about 10-15 minutes.) Stir every 5 minutes.  Add almonds and continue to cook for 5 minutes, until almonds.  Transfer to a serving bowl and serve immediately.

Submitted by Bonnie Taub-Dix, MA,RD,CDN, author Read It Before You Eat It (Plume) and weight loss expert in NY.

Cajun Coleslaw
16 oz of Coleslaw Mix
4 Tbsp of Reduced Fat Mayo with Olive Oil
1/2 cup of Splenda
1 tbsp of Chili Powder
2 tbsp of Wasabi Horseradish
Place all ingredients in a large bowl an mix until creamy.

Submitted by Tavis Piattoly, MS, RD, Assistant General Mgr, Elmwood Fitness Center, Sports Nutritionist, New Orleans Saints & New Orleans Hornets



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