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In the Kitchen with Molly Kimball

Molly Open StillWe’ve got a new nutrition segment on News with a Twist called “In the Kitchen with Molly” brought to you by Rouses Supermarkets!

They’re fun, fast-paced segments, taped in Molly’s kitchen; many will be with local chefs sharing nutritious tips & recipes.

Look for it Wednesdays at 6pm on News with a Twist!

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NOLA Flavor
12/11/13

Asian peanut chicken salad

By Sodexo Executive Chef Marc Gilberti of Ochsner Health System’s Cafe Zucchini

Makes 4 servings

Per serving: 324 calories, 3 grams saturated fat, 13 grams carbohydrate, 3.5 grams fiber, 30 grams protein

Asian Chicken Marinade

2 tbsp hoisin sauce

3 tsp rice vinegar

2 tsp sherry

1 tsp chopped garlic

1 tsp chopped ginger root

1 tsp chopped green onion

4 – 4oz portions chicken breast (cut in half long ways)

Preheat oven to 350 degrees. Preparation:  Combine all ingredients except chicken in a mixing bowl, mix thoroughly.  Add chicken breast to marinatd and refrigerate one hour.  After marinated, place chicken breast onto baking sheet pan and bake at 350 degrees for 20-25 minutes or until chicken is fully cooked.   Set aside to cool.

Asian Peanut Dressing

2 tsp chopped garlic

1 tsp chopped ginger root

1 tbsp low sodium soy sauce

1 tbsp oyster sauce

1 tbsp ketchup

1 tbsp water

1 tbsp sugar

1 tbsp red wine vinegar

1 tsp crushed red pepper

3 tbsp creamy peanut butter

2 tbsp sesame oil

Preparation:  Stir fry garlic and ginger until lightly brown add remaining ingredients except for sesame oil.  Bring to a boil and add sesame oil and remove from heat.  Cook quickly.

Salad Mixed Items

2 cups shredded Napa cabbage

2 cups shredded romaine

2 cups spring mix or spinach

1 cup snow peas

1/4 cup of shredded carrots

1/4 cup of chopped cilantro

1/4 cup of chopped green onions (for garnish)

Combine all items together except for carrots, cilantro and green onions.  Then divide on 4 plates, place two pieces of chicken breast on top of bed of mixed greens and drizzle 1 1/2 oz of peanut dressing over each salad.  Garnish with carrots, cilantro and green onions.

News with a Twist
12/04/13

Beyond Cheerios & Oatmeal: Top cholesterol-busting foods

Switching to oatmeal or Cheerios is one of the first nutritional changes that many people make when diagnosed with high cholesterol, and while they do contain soluble fiber, the National Institutes of Health recommends 10 to 25 grams of soluble fiber – daily – to reduce bad LDL cholesterol.

A serving of Cheerios has just a single gram of soluble fiber — that means it could take 10-plus bowls of Cheerios — daily — to effectively lower LDL cholesterol. Oatmeal is a little better, with 2 grams of soluble fiber per serving – but still… five bowls??

So while there’s nothing wrong with incorporating oats or Cheerios, there are plenty of other foods that give us far more bang for our buck when it comes to adding more cholesterol-reducing soluble fiber into our diets.

Ground psyllium (the main ingredient in Metamucil) ranks highest, with 6 grams of soluble fiber per tablespoon.

And not to worry if Metamucil isn’t up your alley — a cup of beans (like Blue Runner’s red, black, or white beans) provides 4 to 6 grams of soluble fiber.

And if you’re a fan of oatmeal in the morning, try Kashi Go Lean Instant Hot Cereal, with 5 grams of soluble fiber per packet – plus it has added protein for more staying power as well.

Plant-based compounds called plant sterols and stanols can also improve cholesterol levels. They’re added to foods like Smart Balance Heart Smart milk and buttery spreads like Benecol and Smart Balance Heart Smart, with a recommended dose of 2 to 4 servings daily.

Soy protein is another option that may reduce bad LDL cholesterol. Aim for at least 25 grams of soy protein daily, with common sources including soy protein powder, soy milk, and soy-based meat substitutes.

Along with nutritional changes, regular exercise and maintaining a healthy weight will help to improve your cholesterol – just one more reason to get moving and keep your weight in check!

 

News with a Twist
11/20/13

Pump up the protein at breakfast

Eating breakfast is good for you, but eating a breakfast that’s rich in protein is even better.

Breakfast eaters tend to have more nutritious diets overall, and kids who eat breakfast pay attention better in school, get sick less often, and are less likely to be overweight.

Eating protein keeps you fuller longer so you’re less likely to overeat later, and it’s essential for building and maintaining muscle – which is especially important if you’re cutting calories to lose weight.

There are tons of breakfast protein options, like eggs, lean meats, or cheese, as well as cottage cheese, plain Greek yogurt, or a protein shake. But if these don’t suit your taste, we have 3 easy ways to sneak more protein into your breakfast.

Just make these simple swaps, and you can triple your protein at breakfast!

Check your bread. A few of favorites are Nature’s Own Whole Wheat, with 4 grams of protein per 50-calorie slice, French Meadow Bakery’s Hemp bread, with 7 grams of protein per 100-calorie slice, and La Tortilla Factory’s Smart & Delicious Extra Virgin Olive Oil Multigrain SoftWraps with 9 grams of protein per 100-calorie fiber-rich wrap.

Swap your granola bar. Upgrade from a regular granola bar to Nature Valley PROTEIN granola bar, with 10 grams of protein per bar.

Change your cereal. Instead of the 3 to 5 grams of protein in most cereals, try Kashi Go Lean or Nutritious Living’s Hi-Lo cereal for 10-12 grams of protein per serving, with the added bonus of twice the fiber of Raisin Bran.

There are plenty of options with it comes to protein-rich breakfasts; the key is to find what works for you, and suits your taste and your lifestyle.

News with a Twist
11/13/13

Magic Shell Makeover

Who doesn’t love Magic Shell?!

Remember the stuff you had when you were a kid, that hardens when you pour it onto ice cream?

Well check this out:

We’ve got our own recipe for a Magic Shell Makeover that’s actually good for you – really!  – and it’s super-simple, only two ingredients:  coconut oil and dark chocolate.

Coconut oil is solid at room temperature, with a texture similar to butter.  And it’s high in saturated fat, but it’s a plant-based saturated fat, and has been shown to actually have a beneficial impact on our cholesterol levels.

When you’re buying dark chocolate, look for it to contain at least 70% cocoa – it’ll say it right on the front of the label.  The higher the percentage cocoa, the higher the antioxidant content, with more fiber and less sugar.

So this is really easy to make:  Just combine half a cup of coconut oil (measured when solid) with one cup of dark chocolate, broken into small pieces. Heat in the microwave or on the stove, stirring until chocolate is completely melted, then drizzle over anything cold. It’ll harden within seconds.

Try it over frozen banana chunks, frozen strawberries, or a lower-sugar ice cream.  Just store the leftovers in an airtight container, and heat it up when you’re ready to use it.

We can’t always eat like we did when we were kids, but this healthy treat is sure to please!

NOLA Flavor
11/06/13

Paneed Pork Chops with Roasted Brussel Sprouts

By Aaron Burgau, Chef/Owner of Patois

Serves 2

Paneed Pork Chops

4 lean center cut pork chops (2oz each)

1 ½ cups whole wheat flour

1 ½ cups whole wheat breadcrumbs

1 tablespoon olive oil

1 cup 2% milk mixed with 1 egg

Dredge chops in flour then coat in egg/milk mixture.  Dip and coat in breadcrumbs.  Heat oil in large skillet until hot.  Place chops in pan, cook 3 minutes on each side.

Roasted Brussels Sprouts

1 tablespoon canola oil

2 cups raw Brussels sprouts, halved

Salt and pepper to taste

½ teaspoon chopped garlic and shallots

Heat oil in medium skillet to medium-hot.  Add Brussels sprouts, salt, and pepper.  Cook about 5 minutes, stirring frequently, until sprouts are caramelized.  At very end, add ½ teaspoon of chopped garlic and shallots. Toss around with sprouts a few times then immediately take off fire.

 

Vinaigrette

1 teaspoon coarse ground mustard

1 teaspoon Steen’s cane syrup (or honey)

1 teaspoon diced shallot

1 Tablespoon vinegar

Mix well.

To serve:  Place sprouts in center of plate, and place pork chops on top.  Drizzle vinaigrette acrosse the chops and around the plate.  Serve immediately.

NOLA Flavor
10/30/13

Spaghetti & Meatball Makeover

This low-calorie, lower-carb spaghetti and meatball makeover can be made ahead and kept in the fridge for up to two days, or in the freezer for up to three months. Just freeze them separately, and combine and heat when ready to eat! (News with a Twist – 5/1/13)

News with a Twist
10/02/13

Gulf Fish Napoleon

by Gus Martin, Executive Chef of Muriel’s Jackson Square

12oz         Trout Filet

1ea         Tomato

6oz         Baby Arugula

1Tbl        Olive Oil

2oz         Basil Vinaigrette

1 oz       Reduced Balsamic Vinegar

Sear tomato in a cast iron skillet and sauté with Olive oil.  In the center of the plate, toss baby arugula with a touch of Olive oil and place tomato on top.  Add poached fish (from Below) on top of tomato, then repeat steps and add another layer.  Drizzle the reduced balsamic vinegar and Basil Vinaigrette around the plate.  Serves two.

Court Bouillon

1ea         Celery Rib

1ea         Yellow Onion

3ea         Bay Leaves

1Bunch Thyme

6-8ea     Black Peppercorns

3C           Water

1C           White Wine

Place all ingredients in a pot and bring to a boil, then place in a pan with the fish in the oven at 350 for about 7 to 9 minutes depending on the size of the fish.

Basil Vinaigrette

.25 lb     Fresh Basil, Chopped

1/3 C      Rice Vinegar

¾ C         Extra virgin Olive Oil

2 tbl       Honey

2 tsp      Dijon Mustard

1 clove  Garlic

Combine all ingredients except oil, and blend well.  Then slowly add oil until completely incorporated, then salt and pepper to taste.

Per serving: 435 cals, 33 g fat, 4 grams sat fat, 88 mg sodium, 36 protein, 0 carb, fiber, or sugar

News with a Twist
09/25/13

Dickie Brennan’s Steakhouse seared crab cakes

For the Crab Cake:

2 lbs. Louisiana jumbo lump crabmeat
1 oz. parsley, finely chopped
6 oz. ravigote sauce*
½ red onion, diced
½ small red pepper, diced
Salt and pepper to taste

Mix all ingredients and add salt and pepper to taste.

For the Mirliton Slaw:

2 mirlitons, cleaned
2 carrots
¼ C Steen’s cane vinegar
2 oz. parsley, chopped
Salt and pepper to taste

Cut mirlitons and carrots into slices and then julienne.  Mix all ingredients.  Season with salt and pepper to taste.

For the Ravigote Sauce:

1 T capers, chopped
1 T horseradish
2 C mayonnaise
1 lemon (juice only)
1 T Creole mustard
¼ t Crystal hot sauce
¼ t Worcestershire
1 T onion, finely chopped
Salt and pepper to taste

Mix all ingredients together, and add salt and pepper to taste.

Place approximately 6 oz. of crabmeat mixture in each ring mold. Heat a skillet to medium high heat, and cook the crab cake until golden brown on top and bottom. Plate crab cakes on a bed of mirliton slaw. Drizzle the ravigote sauce around the edge of the plate and serve.

News with a Twist
09/18/13

Greek Yogurt: Make sure you’re really getting a nutritious product

There are tons of marketing buzzwords that can make foods seem better than they really are, and sometimes Greek yogurt can be one of those misleading terms.

The reason for Greek yogurt’s popularity, especially in the nutrition world, is that ounce for ounce, Greek yogurt packs in twice as much protein as regular plain yogurt, and nearly four times more protein than regular flavored yogurt, with a fraction of the carbs and calories.

But here’s the thing – there’s no standard definition for the term Greek yogurt, so we’re starting to see more and more varieties of Greek yogurt, not to mention sugary cereals, bars, and ice creams with the words ‘Greek yogurt’ splashed across the labels.  And while these may look like they’re healthy options, most of them really aren’t.

So when you’re looking at labels, don’t buy into the marketing on the front of the package.  Instead, check the ingredient list, looking for products with less stuff like:

Thickeners and fillers: pectin, corn starch, gelatin, locust bean gum

Added sugars: cane sugar, honey , fructose,

Artificial sweeteners.  You may not see brand names you recognize, but sucralose, aspartame, and acesulfame potassium are all generic names for artificial sweeteners.

Instead, keep Greek yogurt simple with pure ingredients like milk, cream, and live active cultures.

And check the protein content.  If it’s authentic Greek-style yogurt, it should have at least two to three times more protein than sugar.

Some of my favorite brands include Fage, Chobani, and Oikos – plain is best, of course – since they’re made with nothing but pure, natural ingredients.

FUN FACT:  We’re the only ones who actually call it Greek yogurt!  Outside of the US, everyone else calls it strained yogurt, and it’s common in countries throughout Eastern Europe and the Middle East, like Armenia and Bulgaria and Turkey, not just Greece.

In fact, the founder of Chobani, a popular “Greek” yogurt, is actually Turkish!

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