haricot verts with shallot vinaigrette

Haricot Verts with Shallot Vinaigrette | A Nutritionist Eats

I know I should probably say that kale or swiss chard or something with an insane amount of antioxidants is my favorite vegetable but if I had to name a favorite – and only one favorite vegetable – it would be haricot verts. (And not green beans, haricot verts.)

If you aren’t familiar with haricot verts, they are a thinner, more delicate, and some say more flavorful, french green bean.

Haricot Verts with Shallot Vinaigrette | A Nutritionist Eats

Basically, I LOVE THEM!!!! 

We eat them every week. And typically prepare them the same way: lightly steamed and then sautéed in a bit of olive oil, garlic, red pepper flakes and salt & pepper. But sometimes I switch it up.

These haricot verts, are lightly steamed and tossed with a shallot vinaigrette and can be eaten warm, chilled or at room temperature. They are delicious and I love that they can be made ahead of time.

Haricot Verts with Shallot Vinaigrette | A Nutritionist Eats

Serve them alongside a protein for dinner and get ready to fall in love with haricot verts!

nutrition facts (4 servings): 121 calories, 10 grams of fat, 2 grams of protein,  7 g carbohydrates, 3 g fiber

Haricot Verts with Shallot Vinaigrette

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 3 minutes

Keywords: steam side gluten-free low-carb paleo

Ingredients (4 servings)

  • 1 Tbsp chopped shallot
  • 1 Tbsp dijon mustard
  • 1 Tbsp apple cider vinegar
  • 3 Tbsp olive oil
  • salt & pepper
  • 12 oz haricot verts

Instructions

Whisk together all ingredients but haricot verts until emulsified. (Or shake together in a small jar.)

Lightly steam haricot verts in a glass bowl with a splash of water for 2-3 minutes, depending on how done you like them.

Drain off water and toss with dressing.

Season with salt & pepper to taste.

Serve warm, at room temperature or chilled.

Powered by Recipage

turkey burgers with caper aioli

turkey burgers with caper aioli | a nutritionist eats

I’m not normally a turkey burger person. But this one, served with a bright aioli, is good. And it’s healthy. And it’s still January, so everyone wants “light/lean/skinny/healthy/paleo” recipes. So here we are. First a salad and now a turkey burger. Could I be anymore predictable? Sigh.

How did I – the self-proclaimed non-turkey burger fan – make a turkey burger? Well, towards the end of 2013, I bought three calendars. One was a standard daily calendar so I don’t forget important things, the second was the One-Sentence Journal (which I’m loving!) and the third was a Cooking Light Recipe Calendar that I keep at work so I can be surrounded by food inspiration everywhere I go!

So far, and we’re only a few weeks into 2014, I’ve made two recipes from the calendar, one of which inspired this burger. I must say, it’s been really fun to have a reminder to try out new recipes on a daily basis. And now I’ve made chicken and turkey burgers twice in a matter of weeks. WHAT?!

turkey burgers with caper aioli | a nutritionist eats

When I started thinking about this turkey burger, I knew I wanted it healthy (light), so I kept the ingredients simple and used shallots and capers to pack the burger with flavor without adding many calories. The aioli is the perfect topping, and in my opinion, necessary for a “lean” burger. Bonus: when you use light mayonnaise – it barely adds any calories!

Another bonus? These turkey burgers have great nutrition stats: 260 calories, 15 grams fat, 3.8 grams carbohydrates and 28 grams protein. (Nutrition stats are for one turkey burger + aioli.)

Serve on a bun with lettuce and tomato or use a bibb lettuce leaf instead of the bun for a gluten-free/paleo/low-carb meal.

Turkey Burger with Caper Aioli

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 10 minutes

Keywords: grill entree turkey

 

Ingredients (4 servings)

    For the Aioli

    • 4 Tbsp light mayonnaise
    • 2 Tbsp lemon juice
    • 1 Tbsp capers, chopped
    • 1 clove crushed garlic
    • 2 Tbsp chopped parsley
    • salt & pepper

    For the Burgers

    • 20 oz lean (93%) ground turkey
    • 1/4 cup chopped shallot (about 1 small shallot)
    • 2 cloves garlic, minced
    • 1 Tbsp capers, chopped
    • salt & pepper
    • optional: hamburger buns, lettuce, tomato

    Instructions

    For the Aioli

    Combine all ingredients in small bowl.

    Refrigerate for at least 30 minutes.

    For the Burgers

    Combine all ingredients and mix until just combined.

    Form into four burgers.

    Heat grill or pan over medium heat.

    Cook for about five minutes per side, or until cooked through.

    Powered by Recipage

    pizza quiche

    Yes. Pizza Quiche.

    Let’s get the most important thing out of the way. This tastes amazing. And starting your day with pizza lends itself very nicely to having a good day. I did a study. Pizza = happy.

    The other important thing about this pizza quiche? It’s healthy. It’s gluten-free, high-protein, low-carb, and could be paleo if you omit the cheese. (But whyyyyyy?) Eggs and vegetables (and sausage if you like) are all combined and baked until golden brown. The literal icing on the cake is some marinara and a sprinkle of mozzarella which melts into a gooey topping. The cauliflower isn’t very detectable, but gives the quiche more body and bite since it’s missing a crust.

    Pizza for breakfast!

     

    Pizza Quiche

    by Emily Dingmann

    Prep Time: 10 minutes

    Cook Time: 60 minutes

    Keywords: bake breakfast gluten-free high protein low-carb sugar-free eggs Italian

     

    Ingredients (4 servings)

    • 4 cups cauliflower florets
    • 6 eggs
    • 3/4 egg whites (the equivalent of 4 eggs if you want to use all whole)
    • 6 oz turkey or chicken sausage (optional)
    • 1 cup marinara sauce
    • 3/4 cup shredded mozzarella
    • other optional ingredients: shredded greens, diced onion or pepper, sauteed mushrooms

    Instructions

    Pre-heat oven to 375 degrees.

    Steam and mash cauliflower.

    Whisk eggs and egg whites together and season with salt and pepper.

    Spray baking dish with cooking spray and layer cauliflower on the bottom.

    Pour over egg mixture.

    Sprinkle on additional optional ingredients.

    Cover with foil and bake for about 45 minutes until egg is set.

    Remove foil, spread marinara over the top and sprinkle with cheese.

    Bake for another 10-15 minutes, until cheese has melted.

    Powered by Recipage

    daily eats: 7.8.13

    Hi! How was your 4th of July?

    We had an amazing, amazing weekend complete with hikes, time at the pool, brunch with a friend from college, an 11th birthday party, a night out with friends, 1800 meals out (seriously) and a day at the beach in Malibu. Sunday was spent catching up on work, laundry and getting ready for the week. It was one of those weekends that just felt perfect. I wasn’t really ready to go back to work, but I’m almost ready to send my fall newsletter to the printer so I’m anxious to complete that project.

    workout: 25 minutes physique 57 dvd

    coffee: with 1/2 & 1/2

    breakfast: 2 slices almond paleo bread with a touch of earth balance + egg scramble (1 egg + egg whites + kale + kalamta olives + feta). This was the second paleo bread I’ve tried, and I like the almond so much more than the coconut variety. The bread is made out of almond meal, coconut flour, egg whites (among other things) and each slice has 60 calories, 6 grams carbohydrates, 5 grams fiber and 7 grams protein.

    lunch: was via my fit foods. I think I’ve mentioned my fit foods before, but not in much detail. They sell “fresh, healthy meals that are designed to increase energy levels and help you lose weight safe and naturally.” I’m a big fan of almost everything I’ve tried and the convenience factor is amazing. It is a little pricey (lunches run about $9-$11) but they have promotions on a regular basis. I do wish the meals had more vegetables, this one in particular (lean lemon turkey) is especially lacking.

    So I rounded it out with some carrots and celery on the side and a small chocolate chip cookie made with zucchini that a co-worker brought in.

    workout 2: was supposed to be a run or elliptical at the gym but I didn’t get home until almost 8pm, and the gym was most definitely out of the question. So I did what any normal person would do…

    snack: …had a glass of wine, some peanuts and made brownies! ;)

    dinner(s): have been really basic lately, tonight’s “freezer” menu was salmon burgers with horseradish aioli + vegetables with a touch of parmesan.

    dessert: I had to taste the brownies that I’m taking over to a friend. Obviously.

    approximate nutrition stats: 1713 calories, 76 grams fat (42%), 141 grams carbohydrates (34%), 26 grams fiber, 52 grams sugar, 98 grams protein (24%)

    P.S. I get eyelash extensions today!!!