Stretching Our Protein - In Action - Winner Dinner!

cooking
Written By Judy Doherty, MPS, PCII

Here is a fun dinner that costs about $2-2.50 per person (if using Sprouts or Trader Joe's). We had such a great response to our "stretching your protein" post that we thought we would start experimenting to make great meals on a budget.I chopped up all of the odds and ends from my refrigerator. Top to bottom, left to right: potatoes, baked chicken thighs, kale, fennel, white beans, carrots, mushrooms, and onions.Then I got busy making a quick stew. I added a little olive oil to a pan with some garlic and then sauteed these items in this order: onions, fennel, carrots, mushrooms. When they were lightly browned I added the chicken, beans, and potatoes. Followed by 2 cups of low-sodium vegetable broth. (HINT: keep low-sodium vegetable bouillon cubes on hand because you always have broth ready when you want it.)Since the chicken is already cooked you only have to cook everything until the potatoes are tender, about 20 minutes.I added some seasonings including garlic powder, Italian seasoning, black pepper, and fresh herbs.It is delicious with crackers and a little grilled asparagus:To grill the asparagus: spray a little oil and sprinkle with panko bread crumbs. Grill over a gas grill on medium, turning frequently. Take them off when just browned a little and season with lemon.Enjoy! Check out our recipe database or the June Newsletter for more ideas![shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="2020-hot-topics"]

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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