30-Day Protein Challenge
We hear about protein everywhere now a days. It is one of the hottest topics in nutrition due to its increasing popularity in food products and the media.
Protein is important for building and repairing muscle tissue and cells within our bodies, but significant research also shows that on average 20-30g of high quality protein at each meal improves metabolism, healthy aging and weight loss and maintenance.
Dinner Tonight is teaming up with Texas Beef Council and we are kicking off our 30 day protein challenge. Starting tomorrow, each person who takes the challenge will strive to eat 20-30g of protein at each meal for 30 days. Each person is encouraged to keep a journal to document how you feel physically when you consume protein rich meals. Think about your energy level and satiety.
To help you through the challenge, sign up and use these great resources from the Texas Beef Council. Why not start out the challenge with a great recipe Lean Beef Choufleur for dinner tonight.
https://youtu.be/oDSr5whrmbY
Building a Better Lunch- New Video!
Looking for a nutritious, delicious and far from boring lunch for you or your kiddo? Look no further because in the video below we have three lunch box pairing suggestions that will help you start off the school year right.
The Picky Eater: This particular lunch is a fun way to get the kid who doesn’t like to eat their veggies to venture out! It contains savory Veggie Tots and PB&J Rolls which are both fun and healthy twists on classic lunch foods.
The All-Star Athlete: Protein and complex carbohydrates are essential for an athlete. This delicious Avocado Tuna Salad Sandwich, will help them perform at their best level in the classroom and on the field by providing them the calories and nutrients for sustainable energy.
The Adventurous Eater: For the experimental, fearless ones out there this lunch box is built to satisfy your taste for adventure! It begins with a Going Greek Dip which is full of flavor and can be used as an appetizer too! Thank you – Carina Greenfield, TTU Dietetic Intern
https://youtu.be/eGg_wgDUCQ4
Veggie Tots
How do I be more creative with my vegetable game? How do I repurpose leftover vegetables? Our answer: VEGGIE TOTS! Try this fun and tasty recipe at your next meal.
- 2 cups russett potatoes ready to serve
- 2 cups frozen broccoli florets thawed
- 1.5 cups shredded Parmesan cheese
- 1/8 cup grated Parmesan cheese
- 1/2 cup dry bread crumbs
- 1 egg white
- 1 tablespoon Italian seasoning
- Preheat oven to 425F, place oven rack in the middle of the oven and line baking sheet with silicone mat or parchment paper.
- Steam or microwave the potatoes to the point where a fork is easily inserted but its too tough to eat (20 seconds for ready to eat potatoes in microwave)
- Once they are cooked, drain them and set them aside to cool down.
- Then place 2 cups of thawed broccoli florets into your food processor and pulse it until the broccoli resembles coarse rice. (should yield 1 1/2 cups chopped)Measure out 1 1/2 cups of the finely chopped broccoli and transfer into a large bowl.
- Next, pulse the semi-cooked potatoes and 1 1/2 cups of the Parmesan cheese; pulse just enough to break up the potatoes and combine then with the cheese.
- Place the cheese and potato mixture into the bowl with the broccoli.Add seasoning into the large bowl and fold all ingredients with a large spatula to combine all ingredients evenly.
- Then place grated parmesan cheese and panko bread crumbs into small bowl.Form small balls with a 1 tablespoon size cookie scoop or your hands and a spoon with the folded. Once the ball is formed, roll each veggie tot in the grated cheese and bread crumb coating
- Place each veggie tot on the baking sheet, about 1/2 inch apart.Bake 12 minutes, until golden brownRemove from the oven, let cool for 2-3 minutes and enjoy!
- Complete instructions 2-8 from the "Oven Instructions" section.
- Preheat the air fryer to 400°F and set the time for 7 minutes.
- Once preheated, place food on the tray/basket making sure not crowd the tots. Spray the top of the tots with non-stick cooking spray.
- Close the air fryer and start the cooking. Halfway through, turn the tots over and spray the tops with non-stick cooking spray and finish the cooking.
- Note: you might have to cook the tots in batches.
May use fresh potatoes for this recipe instead of the ready to use russet potatoes.