Fresh & Fit Comfort Foods

by Tara Sallee, MS, RD, LD
Hy-Vee Corporate Dietitian

     It’s that time of year when the cold weather often keeps us inside, bundled up with cozy blankets in front of the fire. Cold weather also tends to go hand in hand with cravings for comfort foods, like casseroles, soups, macaroni and cheese, lasagna and more. However, a lot of those favorites may not align with your health goals. The good news is that you don’t have to take those foods and recipes at face value. You can adapt recipes to better fit with your health goals and taste preferences.  
     To adapt a recipe, start by identifying your health goals. Do you want to increase your intake of vegetables? Decrease your intake of sodium or saturated fats? Are you trying to increase your fiber intake? Or are you managing a food allergy or other dietary restriction?
     If you want to increase vegetables, start by doubling all the vegetables in the recipe. If your recipe does not include vegetables, find a way to add them. For example, substitute a layer of lasagna noodles with a layer of roasted vegetables.
     Decreasing sodium is a popular recipe modification. One way to achieve this is to use less salt in the recipe. Another way is to find alternates for higher-sodium ingredients. For example, substitute coconut aminos for soy sauce or no-salt-added broth for chicken stock.
     Not sure where to start? Connect with a Hy-Vee dietitian by logging onto hy-vee.com/health/hy-vee-dietitians, using the Healthie app, or sending a message on our Facebook or Instagram accounts @hyveedietitians. We can help you modify those family favorites to make sure you can enjoy them and still achieve your health goals!
     Try out this twist on traditional fried rice with a delicious recipe the whole family will love to warm up with this winter!
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No-Fry Fried Rice
Serves 6 (1½ cups)
 
All you need:
Hy-Vee nonstick cooking spray
5 cups cold cooked Hy-Vee long grain or instant white rice
1 cup chopped Hy-Vee Short Cuts fajita vegetables
1 cup chopped green onions, divided
½ cup bottled hot kimchi, coarsely chopped
4 cloves garlic, minced
1 tbsp grated fresh gingerroot
6 tbsp organic coconut aminos, plus additional for serving
6 tbsp seasoned rice vinegar
5 Hy-Vee large eggs, beaten
½ lb. Fish Market natural peeled & deveined raw shrimp (31 to 40 ct.)
2 tbsp fresh lime juice
 
All you do:

1. Preheat oven to 450°F. spray a 17x12x1-inch baking pan with nonstick spray; set aside.
2. Spread rice in baking pan. Bake for 5 to 6 minutes or until dry. Cool for 3 minutes.
3. Toss together rice, fajita vegetables, ½ cup green onions, kimchi, garlic, gingerroot, 6 tablespoons coconut aminos, and rice vinegar in a large bowl. Evenly spread rice mixture in same baking pan.
4. Bake for 12 minutes; remove from oven. Toss rice using a spatula. Drizzle with beaten eggs; tuck shrimp into rice mixture.
5. Bake for 8 to 10 minutes or until shrimp reach 145°F and eggs are completely set.
6. To serve, drizzle rice mixture with lime juice; toss to combine. Top with remaining ½ cup green onions. Serve with additional coconut aminos, if desired.
   
   

Nutrition Facts per serving: 320 calories, 5g fat, 1.5g saturated fat, 0g trans fat, 225mg cholesterol, 790mg sodium, 49g carbohydrates, 2g fiber, 8g sugar (6g added sugar), 19g protein.
Daily Values: vitamin D 6%, calcium 6%, iron 15%, potassium 8%.
 
Recipe source: January 2023 Hy-Vee Seasons magazine
 
This information is not intended as medical advice. Please consult a medical professional for individual advice.