The Nutrition Forum

Last night I had my first cooking class in Hy-Vee’s new Club Room. We had a lot of fun and great food! Here are the recipes we made:

Roasted Asparagus

Source: Hy-Vee Test Kitchen

Serves 4

All you need:

1 bunch fresh asparagus, trimmed
1 tbsp Grand Selections olive oil
1/2 tsp sea salt
1/4 tsp freshly ground black pepper

All you do:

1. Preheat oven to 400° F.   Line a baking sheet with aluminum foil. 
2. Toss asparagus with olive oil and salt.  Spread in a single layer on baking sheet.
3. Roast for 10 minutes or until asparagus is fork-tender.

Nutrition facts per serving:  50 calories, 3.5 g fat, 0.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 240 mg sodium, 5 g carbohydrate, 2 g fiber, 3 g sugar, 3 g protein. Daily values: 15% vitamin A, 10% vitamin C, 2% calcium, 15% iron.

 

Buttermilk-Herbed Mashed Potatoes

Source: Greta Farley

Serves 4

All you need:

1 lb. baby red potatoes, skins on, quartered

1 Tbsp. butter

½ cup low fat buttermilk

1 Tbsp. fresh parsley, chopped

2 sprigs fresh thyme, chopped

1 glove garlic, minced (optional)

Salt and pepper, to taste

All you do:

1. Place potatoes in a medium saucepan and cover with water; bring to a boil.
2. Cook the potatoes until tender, about 10- 15 minutes.
3. Drain potatoes; add butter and buttermilk.
4. Mash with a potato masher to the desired consistency.
5. Stir in herbs and garlic (optional). Season with freshly ground salt and pepper.

Nutrition Facts (per serving): 115 calories, 3 g fat, 2 g saturated fat, 9 mg cholesterol, 90 mg sodium, 20 g carbohydrate, 2 g fiber, 3 g protein. Daily values: 4% vitamin A, 14% vitamin C, 4% calcium, 11% iron.

 

Walnut-crusted Salmon

Source: Adapted from a recipe by Healthy Cooking, April/May 2011

Serves 4

All you need:

4 salmon fillets (5 oz. each)

4 tsp. Dijon mustard

4 tsp. honey

½ cup panko bread crumbs

2 Tbsp. finely chopped walnuts

2 tsp. olive oil

1 spring fresh thyme, chopped

All you do:

1. Preheat oven to 400 ° F.
2. Place salmon on a baking sheet lined with foil and coated with non-stick cooking spray. Combine mustard and honey; brush over salmon.
3. Combine panko crumbs, walnuts, thyme and olive oil; press panko crumb mixture onto salmon.
4. Bake at 400 ° F for 12- 15 minutes or until fish flakes easily with a fork and topping is lightly browned.

Nutrition Facts (per fillet): 326 calories, 19 g fat, 3 g saturated fat, 67 mg cholesterol, 253 mg sodium, 13 g carbohydrate, 1 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, ½ fat.

If you are interested in my upcoming cooking classes, check my dietitian endcap in the HealthMarket for my calendar of events and class hand-outs. The hand-outs have cooking class information and the menu for the class. You can sign up for the classes at customer service.

My next class will be Thursday, May 5th (time TBD) and we will be making healthy and delicious Italian Cousine. My approach to cooking is  not a fancy or gourmet one; it is to take healthy, quality ingredients and make them taste good while having FUN!