In honor of R.D. Day, we had “a grilled chicken breast with a side of steamed vegetables.” KERF-style 8)
One of my pet peeves is when R.D.’s – or anyone really – recommend grilled chicken with steamed broccoli for dinner. HOW BORING!!!
So we spiced it up with flava.
We rubbed the chicken in dijon mustard, thyme & S+P and grilled them for a nice char. I HATE chicken breasts because I ate way too many dry, plain ones in college, but this was some of the most flavorful and juicy chicken I have had!
Props to the husband for his grill skills –
We also gave a shot at mashed cauliflower. I followed Jenna’s proportions (although I doubled the amount) and added garlic powder for some great flavor. I have to say I’m fuming garlic right now, but it really made the dish. We used our immersion blender instead of a real one (I don’t think we’d ever get the cauliflower back out of our real blender!). This was 1 large head of cauliflower, 1 tbsp Smart Balance with olive oil spread, S+P, some coriander, garlic powder and about 3 tbsp homemade chicken stock. Plus red pepper flakes and more pepper for garnish. It was delicious!!! It tasted like cauliflower – this was NOT mashed potatoes – but I LOVED the consistency. I bet it would have been wonderful with a blob of Fage too! And best of all, this huge pile was only about 100 kcal!
Lastly, frozen green beans thawed, seared and spruced up with lemon and dill. If you have never put dried dill weed on your green beans you must try it. It’s my favorite veggie combo every (well maybe second to brown sugar and butternut squash 🙂 )
It was a wine kind of night. We opened a bottle of Cabernet Franc from our honeymoon. The sun was out. The grill was hot. It was almost summertime! I had about 5 fl. oz (a 4 fl. oz glass plus a splash more with dinner!)
All together –
Without wine, this dinner was only about 325 kcal, 9 grams of fiber and 42 grams protein.
PB&J Spaghetti
Yes, I am crazy. But this combo was fantastic!! We had leftover spaghetti squash and I wanted some for a snack. I had no tomato sauce and didn’t want to just do cinnamon. So I did PB&J!! (Well, it was almond butter…) It was actually really good. The worst part was it was gone in about 60 seconds 🙂
I also had Sugar Cookie Sleigh Ride Tea – I can’t believe you guys brought it up in the comments AS I WAS DRINKING IT. Are you stalking me?!?! It is a Christmas seasonal so I think we’ll have to wait until October/November to have it again.
I love this tea but it was my last teabag. The smell is stronger than the flavor, but I had it with just milk and no sweetener and it was great.
Cooking + Walk
I made some fabulous pasta salad to have for lunch tomorrow along with some steel cut oats for Wednesday’s breakfast. And then I went on a 35-minute walk with The Nest magazine. I got it for free in the mail and actually kind of like it consindering I’m a newlywed 🙂
See you all in the AM for inverse workout day (breakfast first, workout second).
And we are expecting 70* this week!!!!!
Kath says
Nadia,
Your pumpkin combo sounds great! I must try it with vanilla yogurt some day – or pudding!!
I wrote you back on the lunch post re. soup 😉
Maria,
Seriously, how many women do you think eat that every. single. night. Maybe alternating with poached wild salmon for an exciting change!
Brooke,
It’s YOUR day as an R.D.!! And I agree on changing the “standard.” Bean chili sounds good to me!!! Or squash……mmmmmm!
Kath
Romina says
Happy Registered Dietitian Day!!
Your meal sounds like the perfect way to celebrate. I can’t believe that whole pile of cauliflower is only 100 cals! I really must get on the bandwagon and try this mashed cauliflower, I have a whole bunch in my fridge.
Nadia says
I have to try the mashed cauliflower recipes….looks delicious. I didn’t think it would taste like mashed potatoes but it def. looks like them.
Anyway, I just wanted to say I did a variation on your pumpkin yogurt and loved it…I tried it as per the recipe last night but wanted it sweeter (I have a huge sweet tooth) so I mixed 1/2 cup pumpkin with a couple tablespoons of soy vanilla yogurt and a tbsp. or so of apple butter…mixed all together and topped with a lot of cinnamon = SO good. I actually want to make another bowl lol but I’m full.
Also, I posted this question below but it may have gotten lost and I was hoping to get a recommendation…I want to make the kale + butternut squash soup but since I’m vegetarian (actually pretty much vegan) I need to sub the turkey. What would you suggest? Or should I just make it without an extra protein source all together? Thanks 🙂
Maria says
“In honor of R.D. Day, we had “a grilled chicken breast with a side of steamed vegetables.'”
^ THAT is the funniest thing I have read all day, Kath. Thanks. 😀
The epitome of dietitian talk, right? A ‘piece of lean, grilled meat with steamed vegetables.’ It makes me kind of sad, too, though – I have had friends live on the lean protein/steamed veg combination for ‘health reasons’, largely because of this very dietitian-speak. I trust as a dietitian-to-be, your clients or patients will have a more well-balanced image of healthy eating.
That being said – your chicken/beans/mashed cauliflower combo looks like a good derivation.
Brooke says
Happy Registered Dietitian Day, Kath!
My idea of an RD dinner is also with chicken and veggies…why is that? I think we should try to change the default healthy dinner into something yummier like turkey burgers or veggie chilli. 🙂
Ashley H says
what is KERF? I feel like everyone knows what this means except me!
Kate says
KERF = Kath Eats Real Food! =]
Happy R.D. Day, Kath!
Annie says
Ashley-
KERF = Kath Eats Real Food (name of blog)
took me a little while too haha..
Jennifer says
Hey everyone,
I was thinking about this today and it got me curious….what everyone’s number one health goal is at the moment?
If you had to choose just ONE health goal…what would is it for you and why?
It can be ANYTHING health related…reducing sugar, climbing a flight of stairs without being winded, dropping 15 pounds, running a marathon, you name it!
For me, my biggest health goal at the moment is intriducing more variety to my diet and not being afraid to try new things! This blog has helped me so much. I have discovered PLAIN yogurt, stove top oatmeal, spagetti squash…etc 🙂
What about you?
christina says
I love your blog…great recipes, feel free to check mine out when you can
http://gettingthinandstayingthere.blogspot.com/
rachel k says
jennifer
mine is definitely cutting out the sweet stuff! I welcome any tips from ex-sugar-aholics. for me, it’s mostly chocolatey stuff. my husband buys it, so i sneak it.
also–i want to run a 1/2 marathon early this summer.
VeggieGirl says
Happy R.D. Day!! :0D
mmm, the mashed cauliflower looks soooo delicious – yum!! and I LOVE nut-butte and spaghetti squash, but I can’t say that I ever attempted to eat them together… I applaud your culinary adventurousness! :0)
see you for inverse day!
KarenR says
Ha! I had drumsticks and green beans for dinner! And believe it or not, I meant to put dill on the beans too, but I completely forgot. (My dill is growing out of control!) We had Alexia sweet potato fries (yum) instead of cauliflower. My kids would never eat mashed cauliflower, but I love it!
Kelly L. says
My health goal is just to listen to my body. Give it good healthy food most of the time and treats when I crave them. Life and food is about healthy balance. Cheesecake is what smiles are made of. 🙂
Kelly L. says
We had chicken too! Except I baked mine with mexican seasonings, roasted some polenta topped with cheddar, sauteed some bell peppers and onions slothed it all in salsa. DELICIOUS!
Gotta say though, my husband wasn’t a big fan of the polenta. Gotta give him credit for trying it though 😉
chandra says
Kath – Your dinner looks delish, as always!
Jennifer – I have a tie for my ultimate health goal right now… I’m trying to get back to a healthy weight, which I am almost to now – and with that I want to improve my running speed and agility to become a better runner!
Alyssa says
Holy.cow. Those look sssoooo much like mashed potatoes! They look delish! This might sound dumb, but what did they taste like? Did they taste like cauliflower normally would?
I would have to say one of my biggest health goals (I have a lot 🙂 ) is to try and listen to me and not the eating disorder (yeah, I’ve had an ed for 3 1/2 years for those who don’t know).
Alyssa says
Oh yeah, we are expecting 40* this week 😛
Kate says
Kelly L. – I second your goal! Balance is what I’m striving for too.
Alison says
My goal is also listen to my body– instead of obsessing about food I want to eat when I’m hungry and eat things that make me feel good.
Kath- you have to try pumpkin and vanilla pudding! I read about it on Hungry Girl a few months ago and I’ve been hooked ever since!
Amanda @ Down Home Dieting says
I can’t wait until it’s warm enough to grill! It’s a frigid 20 degrees here in Maine.
caitlin (in FL) says
yayyy love you kath! cute dinner!
my goal: eat more oatmeal pancakes! 🙂
Amy A. says
Haha, yeah, I need to ask Jenna her secret for making mashed cauliflower in the blender and NOT making a mess – like I did tonight! It was super good, but I made a mess and wasted a bit of it. I also had some tasty brussel sprouts. mmm!
My goal is to get myself on an earlier balanced daily schedule so that I can sleep better, fit in exercise before work, and have free time in the evenings. That would be divine!
Mel #2 says
Woah, that mashed califlour sounds way better than any I used to have as a kid- I’ll definetely give that a try.
I really agree with Alison on the health goal- I think we’ve all encountered obstacles and things/people/places that hinder our goal for health. I’m really trying to NOT over obsess, and let my body tell me what it wants. It knows best!
That’s actually why I started a blog of my own- to help in my healthing living efforts. Please stop by! http://musicalfood.blogspot.com
🙂
Anne says
Hi Kath!
This is my first time commenting, and I just wanted to tell you how much I have enjoyed reading your blog over the past few months. As a college student who has always been a healthy eater, it is inspiring to see how many other individuals out there have a passion for delicious food and healthy lifestyles!
I know there are many readers of this and other websites that have had, or continue to struggle with eating disorders, and I have a question for all of you. I am living next to someone who is dealing with bulimia-I have seen and heard her go into the dorm bathrooms many times to purge. Although I hardly know this girl, it seems like a really serious situation, and it is terribly disturbing to watch. What do you suggest I do? Would it be out of line to talk to our Resident Advisor, or should I speak to her personally, or just pretend I don’t notice?
Sorry for the long post– I know eating disorders aren’t the subject of this particular blog but I have read so much great advice from previous readers that I couldn’t help but ask here!
Anyways, GREAT job Kath, and I will continue to check in daily 😉
Anne
Brittany says
YUM. I love mashed cauliflower.. .I’ll have to try your recipe. The only problem I have is the cauliflower getting stuck in the blender. Happy RD day!
mel says
Hey anne,
that sounds like a terrible situation! In HS I began struggling with an ED and my friends either didn’t know what to say so they said nothing, or they said something in the wrong tone and I always got defensive! I probably wouldnt confront her unless you know her and if you have experience in this area but you should not ignore it! I would say to talk to your RA about it bc she may be able to help the girl find a campus therapist (if she is willing to go) and she can keep and eye on her and say something so you don’t have to . this girl prob doesn’t admit it, but she wants someone to rescue her…I know I did- I was just too scared to ask for help. Good luck
mclaugkm says
anne,
it is really difficult to approach someone with a disordered eating pattern unless they are ready to accept help.
often people do not understand the root of the struggle (addiction) therefore it is difficult to address a person with an ED. i agree that approaching the RA is the best bet, but in reality until this individual is able to realize her own addiction any attempts at addressing the issue will be met with great resistance.
good luck and it is great to see your concern!
Kiala says
My junior year in high school I lived on packets of oatmeal and diet coke and I remember that incredible euphoria of having mastered my hunger (as if that’s something you should master) but also I was so angry with my mother for not noticing and just dismissing it as something teenagers do. However, I know that eventually I returned to regular healthy eating patterns on my own and that women with more disordered eating patterns than mine probably need a bit more professional intervention than just a mother’s love or a concerned friend’s ear.
Hmmm... says
Kath or anyone that can help:
How do you record your recipes on calorie king in your food journal? For example, when you made Jenna’s red cabbage recipe how did you record it and split it up into a serving size? Do you just record each individual ingredient separately? and what if you’re not measuring and just sort of tossing spices and things in by eye? Any tips would help! Thank you so much. 🙂
Kath says
Jennifer,
Thanks for asking the health question! If I had to pick just one health goal, it would probably be to focus on the balance between eating and being healthy and pleasurable living. From slooooowing down my eating so I savor every bite to not eating something that doesn’t taste great just because it’s there to presenting and eating them in pretty ways. On the other side, I’d like to be able to relax a little more in restaurants and order what I WANT and have a smaller amount than what I know is a “safe” choice (I’ve been doing this more and really enjoying it). And I want to ENJOY yoga some day! I think all of these lead to physical and mental satisfaction, and satisfaction leads to happiness 🙂
Anne,
Thanks for reading the blog!! You’re in a tough situation, but I think you should approach someone who is trained to handle circumstances like this – the R.A. if she seems like she is mature/responsible enough to handle it in a proper way or perhaps email the school therapist (ours was great and very friendly) or someone else of authority and just make them aware of your concern. Definitely keep yourself anonymous and I wouldn’t tell any others on the hall what you’re doing for the sake of the girls’ privacy. Hopefully the trained person will be able to help the girl.
Hmmmm,
When we’re inventing a new recipe I enter in the ingredients in a blank area of my food journal (for Jenna’s cabbage I entered in “20 oz of cabbage, 1 tbsp Smart Balance, 2 tbsp brown sugar, etc.” and then you click “Actions” and “Save Meal” where you enter the number of servings (3 in our case). Then you can upload it as a single amount when you’re ready to log it. Make sense?
Kath
Lindsay says
Hi Kath ~ I received the Nest too! I liked it a lot, even tho I’m not a newlywed for 6 more months haha…
Sarah says
I absolutely LOVE having grilled chicken dinners! I always cook mine with a mixture of cajun, garlic powder and paprika. Simply amazing…it’s great diced on top of salads or served with sides of veggies like what you did. Yum!!
Chicken doesn’t need to be boring like you pointed out…it can be so flavorful and juicy. I think a lot of RD’s, especially nowadays, are all for spicing up flavor, especially the ones who are interested at all in the pleasures of food and the culinary world rather then simply the various nurients that make up the food itself. We usually just hear about the “eat lean meat with a veggie” from a clip in a magazine, where its a quick and easy meal for busy moms and wives to make.
But I definitely agree…there’s sooo much more out there. I think you should create a cookbook, Kath. 🙂
Katie says
Haha! I was so glad to read that was mashed caluflower. At first I looked at the pic and was like, “what is she talking about with lean meat and steamed veggies with that HUGE pile of mashed potatoes?!!” lol. It all looks delicious.
Happy RD day!
Carrie says
Just an FYI .. Nest Magazine is actually ceasing their publication.
Amandamoo says
Anne,
I used to be an RA. We received specific training on what to do in situations such as yours and I would hope that your school does the same for their RA’s. Like Kath said, keep it confidential and ask your RA to not share your name (they should know this but say it anyway, just in case). The RA should have A TON of on campus resources to use and refer her to and should be able to offer you advice as well in terms of how to deal with your feelings and involvment in the situation.
Caring people like you don’t come along every day and not everyone notices when other people are struggling. This girl is lucky to have you in her life, whether she knows it or not.
Susa says
OK, I love the idea of pairing the squash with nut butter! I usually have mine with vanilla soymilk and cinnamon 🙂
I read you like the Fage yogurt too-someone suggested to use it in cauliflower mash…I still need to try that.
How many grams of fiber do you (asking everyone here who’s tracking foods) get? I’ve had breakfast, snack and lunch and am already at 36grams…I eat a ton of fruits/veggies though. Isn’t 42 grams the daily max?
Kath says
Susa,
I usually get 35-50 grams of fiber a day. There is no upper limit – but after 50-60 my GI tract is not very happy. Just be sure you’re drinking enough water to keep things moving.
K
Susa says
Re. Yoga-Kath I think you need to do some Power Yoga like Baron Baptiste. It is faster-paced, you will sweat and then the relaxation in the end comes easily…even for me who is such a hyper person ;O)
Lara says
Are you countnig calories again?
Lara says
oh strange…this came up in my reader as a “new post” LOL ignore the comment