Rotisserie Chicken Mediterranean Bowls: In a bowl, mix 2 chopped cucumbers, a handful of quartered grape tomatoes, ¼ of a diced red onion, a can of drained and rinsed chickpeas, ¼ cup feta cheese, 1 to 2 teaspoons of olive oil, the juice of half a lemon and salt and pepper to taste. Pour into a bowl with cooked and warm basmati rice and top with shredded rotisserie chicken.
– Devin Peña
Ingredient Improv: For a vegetarian version, use sautéed cubes of firm tofu instead of chicken. Enhance the flavor with herbs and spices such as fresh or dried basil, thyme, garlic, fennel or dill.
Cannellini Spinach Wraps: With a fork, mash half a can of drained and rinsed cannellini beans. Add fresh diced tomatoes and mix in some ground black pepper, garlic powder, paprika or nutritional yeast. Spread the mashed mixture onto a 10-inch whole-wheat tortilla. Add washed baby spinach leaves on top. Roll into a wrap.
– Anna Tseng, MPH, RDN, LDN
Ingredient Improv: Add other ingredients or seasonings such as bell pepper slices, chopped cilantro or basil. Dip the wrap in ranch dressing or your favorite sauce.
Quick Veggie Quesadillas: Heat olive oil in a nonstick frying pan over medium heat. Slice 2 carrots into thin rounds, add to pan and sauté until slightly soft. Add a few large handfuls of baby kale or a bunch of chopped kale. Once kale is wilted and carrots are soft, put veggies aside in a bowl. Put the pan back on the burner, turn heat to low and put a whole-wheat tortilla in the pan. Add your choice of cheese and a large scoop of the sautéed veggies. Fold the tortilla in half and cook on both sides until golden brown.
– Leah Swanson, MHSc, RDN, CD
Ingredient Improv: Use any vegetables you prefer or have on hand. Some ideas: sliced peppers, chopped onions and spinach. Sprinkle with taco seasoning or your favorite seasoning blend to taste.
Pumpkin Pie Overnight Oats: In a bowl, stir together ¼ cup vanilla Greek yogurt, ¼ cup nonfat milk, a spoonful of canned pumpkin puree and a few drops of vanilla extract until combined. Add ⅓ cup rolled oats, a teaspoon of chia seeds and pumpkin pie spice to taste. Pour into a glass container, cover and refrigerate overnight to eat the next day.
– Rachel Mariano, MS, RDN, LDN
Ingredient Improv: Incorporate another seasonal flavor by swapping pumpkin puree for applesauce or finely chopped apple pieces and use cinnamon and nutmeg in place of pumpkin pie spice.
Oat Lentil Khichdi: In a multicooker on the sauté setting, add a teaspoon of olive oil and a teaspoon of mustard seeds and cook until the mustard seeds crack. Add ½ cup chopped onion, ½ cup chopped carrot and ½ cup green peas and let them cook for 5 minutes. Add 1 cup steel-cut oats, ½ cup uncooked lentils, plus turmeric, red chili powder and salt to taste. Pour in 3½ cups water and pressure cook for 20 minutes.
– Sheetal K. Parikh, MS, RDN, LDN
Ingredient Improv: When putting the steel-cut oats in the pot, toss in some curry leaves. For cool and creamy contrast, serve with a dollop of yogurt.