Recipes of the Month: January 2023

Have you made your health a priority in the New Year? The Registered Dieticians at
Roller Weight Loss have gathered three recipes that will help you stay on track with
your nutrition goals - this month and every month!

Crustless Tuna Breakfast Quiche

Ingredients:

• 3 eggs
• 1/2 zucchini
• 1/2 carrot
• 1/2 onion
• 1 cup of canned tuna
• 1 tbsp basil
• 1 tbsp dill
• 3 tbsp cream cheese
• 3 tbsp oats
• salt
• 1/2 tsp pepper

Directions:

1. Prepare: Preheat the oven to 180C/350F.
2. Chop the herbs.
3. Grate the carrot, onion and zucchini.
4. Drain the canned tuna.
5. Mix the cream cheese with the eggs in a bowl until you see no lumps (or almost
   none). Add in the rest of the ingredients, sprinkle some salt.
6. Line a smaller springform or a baking pan with parchment paper. Alternatively,
   you can also use a muffin pan and muffin liners to make mini quiches.
7. Pour the mixture into the pan and bake for around 20 minutes or until the quiche
   is ready (please make sure to check, since all ovens are different!).
8. Let the quiche cool off, open the springform or take out with the parchment
   paper.
9. Slice and enjoy immediately or store in an airtight container in the fridge for up to
   3 days.

Nutrition Facts Per Serving YIELD: 6 SERVING SIZE: 1Amount Per Serving: CALORIES: 125 TOTAL FAT: 6g SATURATED FAT: 2g TRANS FAT: 0g UNSATURATED FAT: 3g CHOLESTEROL: 115mg SODIUM: 299mg CARBOHYDRATES: 4g FIBER: 1g SUGAR: 1g PROTEIN: 13g

Source: https://hh-hm.com/crustless-tuna-breakfast-quiche/

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Chicken Pesto Bowls

Ingredients:

• 1 cup brown rice
• 2 cups cherry tomatoes
• 3 tbsp olive oil, divided
• 1/4 tsp dried oregano
• Kosher salt and freshly ground black pepper, to taste
• 1 pound green beans, trimmed
• 1 pound boneless skinless chicken breasts, cut into 1-inch chunks
• 1/4 cup pesto, homemade or store-bought

Directions:

1. In a saucepan cook rice according to package instructions; set aside
2. Preheat oven to 400 degrees F.
3. Lightly oil a baking sheet or coat with nonstick spray.
4. Place tomatoes in a single layer onto the prepared baking sheet. Add 2
   tablespoons olive oil and oregano; season with salt and pepper, to taste. Gently
   toss to combine.
5. Place into oven and bake until the tomatoes begin to burst and have softened,
   about 15-16 minutes; set aside.
6. In a large pot of boiling salted water, blanch green beans until bright green in
   color, about 2 minutes. Drain well and cool in a bowl of ice water. Drain well and
   set aside.
7. Heat remaining 1 tablespoon olive oil in a large skillet over medium heat. Season
   chicken with salt and pepper, to taste. Add to skillet and cook until golden, about
   3-4 minutes. Stir in pesto and gently toss to combine.
8. Serve chicken immediately with rice, tomatoes and green beans.

Source: https://damndelicious.net/2017/01/05/chicken-pesto-bowls/

Chili Rubbed Pulled Pork

Ingredients:

• 3 lbs. boneless pork butt or shoulder
• 2 tbsp chili powder
• 1 tbsp smoked paprika
• 1/4 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp salt
• 1/4 tsp Freshly cracked black pepper

Directions:

1. Combine the chili powder, smoked paprika, cayenne pepper, garlic powder,
   onion powder, salt, and some freshly cracked pepper in a bowl.
2. Cut the pork butt into 2-3 inch cubes. Place the pork cubes in a large bowl,
   sprinkle the prepared spice mix over top, then stir to coat the meat in the spices.
3. Place the seasoned meat in a slow cooker, place the lid on top, and cook on high
   for 4-5 hours, or low for 8-9 hours.
4. After cooking, stir the meat with a fork to shred the meat. If it's not tender enough
   to fall apart when stirred, return the lid and cook for an additional 30 minutes and
   try again.
5. After shredding the meat, it is ready to serve, or portion and refrigerate or freeze
   until ready to use.
6. Keep the shredded meat in the juices from the slow cooker until ready to serve
   for the best flavor.

Source: https://www.budgetbytes.com/chili-rubbed-pulled-pork/

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