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Tandori Chicken with Rice

Tandoori chicken is packed with flavor from various spices, but isn’t necessarily hot. The combination of spices will keep you warm on cold days.

Serves 6

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Dietitian’s Tip: Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the heat. Tame the spiciness with a dollop of cool plain lowfat or fat-free yogurt. Serve with steamed brown basmati rice and green peas.

Ingredients:
1 cup plain nonfat yogurt
½ cup lemon juice
5 garlic cloves, crushed
2 tbsp paprika
1 tsp yellow curry powder
1 tsp ground ginger
1 tsp crushed hot red pepper flakes (use ½ tsp for milder flavor)
6 skinless, boneless chicken breasts cut into 1-2 inch pieces
6 skewers soaked in water for at least 15 minutes

Preparation:
Preheat oven to 400 degrees F. Combine yogurt, lemon juice, garlic, paprika, yellow curry powder, ginger and red pepper flakes in a blender and process until smooth.

Skewer an equal amount of chicken pieces onto each of the soaked skewers. Place chicken skewers in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

Spray another shallow baking dish with cooking spray. Remove chicken skewers, discard the yogurt marinade, and place chicken skewers in prepared dish. Brush chicken with reserved yogurt mixture.

Bake for 15-20 minutes or until juices run clear when meat is pierced. Serve immediately. For a slightly more authentic preparation grill the chicken skewers over medium-high heat for 3-5 minutes per side.

Nutrition Information:
Per serving: 165 calories, 2 g total fat, 0.5 g saturated fat, 8 g carbohydrates, 30 g protein, 101 mg sodium, 1 g fiber.

Yogurt and Dill Smashed Potatoes

Smashed potatoes all dressed up with flavors of the Mediterranean. Serve these flavorful potatoes warm as a side dish or chill and serve as a refreshing potato salad.

Serves 4

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Dietitian’s Tip: Potatoes are an excellent source of potassium and fiber. They also contain almost half your Daily Value of vitamin C. So, keep potatoes on your table with this flavorful, nutrient-rich and easy-to-prepare recipe.

Ingredients:
1 pound small red potatoes, cleaned, unpeeled
½ cup red onion, diced
1 cup plain lowfat yogurt
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
1 teaspoon fresh garlic, minced
1 tablespoon lemon juice
¼ teaspoon salt
1/8 teaspoon black pepper

Preparation:
Place potatoes in a medium saucepan and cover with cold water. Bring water to a boil over medium-high heat, reduce heat to simmer and cook potatoes until tender, about 15 – 20 minutes. Drain and cool slightly.Meanwhile, mix the remaining ingredients in a large bowl and set aside.Leave skin on and smash each potato on a cutting board using the bottom of a glass. Add the smashed potatoes to the yogurt dressing and stir to coat potatoes.

Nutrition Information:
Per serving: 127 calories, 1 g total fat, 0.5 g saturated fat, 25 g carbohydrates, 5 g protein, 2 g fiber, 196 mg sodium, 120 mg calciumRecipe courtesy of the Oregon Dairy and Nutrition Council.

Breakfast Bread Pudding

Wake up to warm baked bread pudding with apples and cinnamon.

Serves 4

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Dietitian’s Tip:
Make this dish up to 1 day ahead and refrigerate until ready to bake. This bread pudding tastes great with other fruit too. See what’s in season at the farmers market. Instead of apples, try using pears, plums, peaches or berries.

Ingredients:
1 1/2 cup low fat 1% or fat free milk
4 eggs
2 tablespoons brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
3 cups cubed whole wheat bread, about 4 slices
1/2 cup peeled and diced apple
1/4 cup raisins
2 teaspoons powdered sugar (optional)

Preparation:
Preheat oven to 350 degrees.

In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt. Whisk until well combined.

Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.

Coat an 8-inch square baking dish with non-stick spray or butter.
Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.

Place the bread pudding into the oven and bake for 40 minutes. Uncover and continue baking until golden brown, about 20 more minutes.

Let stand for 10 minutes before serving. Dust with powdered sugar if desired.

Nutrition Information:
Per Serving: 250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g protein, 170 mg calcium.

Recipe courtesy of the Oregon Dairy and Nutrition Council.

TASTE AND HEALTH

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Good and good for you, the Oregon Dairy and Nutrition Council programs help Oregonians enjoy tasty food and choose foods that will enhance their health. Milk, cheese and yogurt provide a powerhouse of protein and essential nutrients and are a key component of a healthy diet. Few other foods provide such a nutritional bargain in such an affordable, appealing and readily available way. If you have questions, just ask us and one of our registered dietitian nutritionists will have answers.


RESOURCES  Fact sheets on: Protein, Calcium, DASH Diet Eating Plan, Science Summaries, Mealtime, MyPlate, Sports Nutrition, Milk vs. Alternatives and more

STORIES  Read Taste and Health news

ORDER PRINTED MATERIALS  Oregon residents only


DAIRY AND HEALTH

Dairy foods such as milk, cheese and yogurt can be a core part of nutritious, sustainable healthy eating patterns because they deliver a unique combination of essential nutrients in an appealing, affordable and readily available way. The health benefits from drinking milk and eating cheese and yogurt have been well documented by decades of nutrition research and that’s why the Dietary Guidelines for Americans recommend dairy every day.

Read more about the science supporting these dairy and health topics. [Science Summaries]

  • Bone Health
  • Whole and Reduced Fat Dairy Foods
  • Diabetes
  • Cardiovascular Disease
  • Lactose Intolerance
  • Nutrient Contribution
  • Milk and Beverage Trends

DASH DIET

dash-diet-eating-planDASH is an eating plan that encourages you to eat a wide variety of foods and enjoy delicious flavors every day. The DASH diet is flexible and adaptable to your favorite foods, tastes and lifestyle.  DASH is recommended by the 2015-2020 Dietary Guidelines for Americans and ChooseMyPlate.gov as a healthy eating plan for people of all ages.

Find resources to help you learn about and follow the DASH Diet Eating Plan.


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The Nutrition Council of Oregon (NCO) is a group of nutrition professionals concerned with public health nutrition issues affecting Oregonians. Members represent public health, health care, academia and research, food and nutrition programs and non-profit organizations who promote the nutritional health of Oregonians.
Learn about our shared meals initiative.


The Dairy Good Cook BookThe Dairy Good Cookbook: Everyday Comfort Food from America’s Dairy Farm Families
Jun 2, 2015
by
Lisa Kingsley


Featuring Oregon dairy farmers, 115 recipes and a day in the life photos.
Purchase book


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