From The Nutritionist

IT'S MARCH, and the Academy of Nutrition and Dietetics is celebrating National Nutrition Month®. The theme for 2014 is “Enjoy the Taste of Eating Right.” Let's all join the celebration by combining taste and nutrition to make our meals not only healthful, but delicious, too!

Taste and Nutrition – You Can Have Both!

Laura Masullo, MS RD
Author:
Laura Masullo, MS RD
Carrie Welt, CCC
Author:
Carrie Welt, CCC

Several factors may influence what you choose to eat and drink. If you’re like most Americans, chances are that taste trumps all others, including price, healthfulness, convenience, and sustainability.1 While the healthfulness of food and beverages is becoming more influential, we aren’t always willing to sacrifice flavor for nutrition. The good news? These two driving factors are not mutually exclusive—believe it or not, nutritious foods can be enjoyable, too!

So, how can you stick to the 2010 Dietary Guidelines for Americans’ recommendations and actually enjoy eating right? For some culinary inspiration, I sat down with Campbell’s own Chef Carrie Welt.

“Easy substitutions can be made even in your family’s favorite recipes,” she notes. “Take a classic lasagna for example. You can replace whole milk ricotta and mozzarella with part skim versions, and substitute some layers of pasta with thin slices of zucchini, yellow squash, or eggplant to boost vegetable intake.” Carrie suggests using a mandoline for slicing—not only is it efficient and easy to use, but it creates picture-perfect veggies.

“If you’re making your sauce from scratch, use San Marzano tomatoes. They are naturally sweeter than regular tomatoes and can reduce the amount of salt needed to get great flavor.” How about the meat? "Soy crumble can be used in place of ground beef to reduce the amount of saturated fat in your recipe.”

Check out our entire collection of Chef-Inspired Recipes, which were a collaborative effort between Campbell's Culinary and Baking Institute and our very own team of nutrition experts. You’ll love the Quinoa and Herb Burger, a healthy alternative to the classic beef burger that combines the delicate flavor of quinoa with a combination of fresh herbs, roasted red peppers, Dijon-style mustard and Worcestershire sauce. If you’re craving curry, try our Coconut Tomato Red Curry, which features Campbell’s® Healthy Request® Condensed Tomato soup. It sounds super indulgent, but this healthy meal is low in fat and provides whole grains and a full serving of vegetables.

If you’re short on time, Campbell offers many products that can transform ordinary ingredients into an extraordinary dish. For example, Campbell’s® Skillet Sauces add a unique twist to a vegetable stir-fry. One of my favorite varieties is Campbell’s® Toasted Sesame with Garlic and Ginger Skillet Sauce, which I add to sautéed veggies and serve with tofu over brown rice (tip: choose a colorful variety of veggies, and feel free to swap the tofu out for skinless chicken breast—make it yours!). Campbell’s® Fire-Roasted Tomato with Red Bell Peppers and Chiles Skillet Sauce is great for soft tacos—opt for whole wheat tortillas, and try beans or lean ground turkey, then top with veggies and low-fat cheese.

So, who says nutritious foods can’t taste good? Incorporate one of Campbell’s better-for-you recipes into your next lunch or dinner, and you’ll be sure to enjoy your next meal. Learn more about your specific calorie and food group needs from USDA’s MyPlate.

Enjoy!

Laura and Carrie

Laura’s Bio:

Laura received her bachelor's degree in nutritional sciences from Rutgers University and completed her dietetic internship at New York-Presbyterian Hospital. She worked for the Campbell Soup Company as an intern and contractor for two years, and has returned to Campbell after completing her master's degree in human nutrition at the University of Delaware. Laura is a member of the Academy of Nutrition and Dietetics and the New Jersey Dietetic Association.

Carrie’s Bio:

Chef Carrie earned her A.O.S. degree from The Culinary Institute of America and her master of management degree in hospitality from the School of Hotel Administration at Cornell University. Carrie is a Certified Chef de Cuisine (CCC) by the American Culinary Federation. Carrie Welt joined Campbell as Senior Chef, managing Campbell’s Culinary and Baking Institute (CCBI) and works with the global network of chefs to build passion for food throughout Campbell Soup Company. Among her responsibilities are culinary education, planning internal and external events, and business and innovation support.

References
1. The International Food Information Council Foundation’s 2013 Food & Health Survey

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.