Kerri Napoleon, Registered Dietitian

08/02/2017

Found this muffin mix (Kodiak Cakes Power Bake - 100% Whole Grains) at Publix and the muffins are great! 18 g protein in 2 muffins. These are going to be an easy grab and go addition to breakfast for the school year.

07/27/2017

I am in recipe trial mode and trying to get more seafood. I made this the other night and it was great! Grilled Haddock with Corn, Tomatoes & Zucchini Saute. Check out my website www.homenutritionsolutions.com under the recipes tab for this recipe.

11/08/2016

Tried this dish last night, this is an easy healthy One Dish Meal!

Chicken, Kale & Rice One Dish Meal

Ready In 35 m

1 tablespoon extra-virgin olive oil
2 cups thinly sliced leeks, white and light green parts only
1 cup thinly sliced celery
4 cups slivered kale leaves
1 28-ounce can diced tomatoes
1 cup low-fat, cottage cheese
1 cup instant or quick-cooking brown rice
8 ounces cooked skinless, boneless chicken thighs (1.5 cups)
1/4 cup water
1 teaspoon freshly ground pepper, or to taste
1 cup shredded extra-sharp 2%vCheddar cheese

Heat oil in a large, ovenproof skillet over medium-high heat. Add leeks and celery and cook, stirring frequently, until beginning to soften, 2 to 3 minutes. Add kale and tomatoes and cook, stirring, until the kale begins to wilt, 1 to 2 minutes. Stir in cottage cheese, rice, turkey (or tofu), water and pepper. Bring to a simmer. Reduce heat to medium-low, cover and cook for 10 minutes.
Stir the rice mixture, increase the heat to medium and cook, uncovered, until most of the liquid has evaporated, 10 to 12 minutes. Spread cheese on top. Serve once the cheese
has melted. 2 to 3 minutes.

Nutrition information:
Serving size: about 1 1/3 cups
Per serving: 266 calories; 11 g fat(4 g sat); 4 g fiber; 25 g carbohydrates; 18 g protein;
Exchanges: 1 starch, 2 1/2 vegetable, 1 1/2 lean meat, 1/2 high-fat meat, 1/2 fat

10/11/2016

Cooler air, means more one dish meals, soups and stews in the house. I tried out a new recipe recently, Chicken & Gnocchi Dumplings. It was easy comfort food. This recipe uses gnocchi as dumplings instead of having to make them. I made this recipe in the crockpot, but you could easily make this on the stove.

Chicken & Gnocchi Dumplings

16 ounces boneless, skinless chicken thighs, trimmed
1/4 teaspoon ground pepper, divided
1 cup diced carrot
1/2 cup sliced celery
1 small onion, diced
1/2 tablespoon chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon ground pepper, divided
2 cups low-sodium chicken broth
16 ounces shelf-stable gnocchi
1 cup thawed frozen peas
2 Tbsp flour

In a crock pot, place chicken thighs, diced vegetables, seasoning, chicken broth and gnocchi. Cook on high for 4 hours. After 3.5 hours, take ¼ of broth from crock pot, place in a small bowl, add 1-2 Tbsp flour, mix together. Stir flour/broth mixture into crock pot. Add peas, cover and cook an additional 30 minutes.
Yields 6 Servings: 256 calories, 3 g fat, 36 g carbohydrates, 4.5 g fiber, 15 g protein

10/11/2016

06/13/2016

This is one of my favorite new fish recipes - quick easy and delicious. I paired it with a kale salad as well for a antioxidant boost!

Poached Haddock & Green Beans with Pesto

1 tablespoon extra-virgin olive oil
1 pound green and/or yellow wax beans, trimmed
3/4 cup thinly sliced shallot
1 1/4 pounds Haddock, cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 cups low-sodium chicken broth or “no-chicken” broth
1/4 cup prepared pesto
Lemon wedges for serving


Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.
Sprinkle both sides of cod with salt and pepper. Spread the beans into a flat layer in the pan and gently place the cod on top. Increase heat to high, add broth, cover and cook until the fish is just cooked through, 4 to 6 minutes.
With a slotted spoon, transfer the cod and beans to a large serving plate or divide among 4 dinner plates; cover to keep warm. Cook the broth over high heat, uncovered, until reduced to about 1/2 cup, about 5 minutes. Remove from heat and stir in pesto. Pour the sauce over the fish and beans and serve with lemon wedges, if desired.

Per serving: 264 calories; 12 g fat (3 g sat, 7 g mono); 61 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 5 g total sugars; 26 g protein; 4 g fiber; 371 mg sodium; 747 mg potassium.