It’s been a little while, but our dear friend of ‘the four’ – Grace Derocha, who is now the national spokesperson for the Academy of Nutrition and Dietetics, joined us virtually today!
She gave us a few heart-healthy meals to fix our sweethearts on Valentine’s Day.
Appetizer – Cheesy Artichoke Toast Hearts
By: Grace Derocha, RD, CDCES, MBA
Registered Dietitian and National Spokesperson for the Academy of Nutrition and Dietetics
Ingredients
4 thick slices sourdough bread, cut into heart shapes
1 (9-ounce) package frozen artichoke hearts, thawed and roughly chopped
1 clove garlic, finely grated
2 oz. Parmesan, grated (about 3/4 cup)
1 oz. Gruyère, coarsely grated (about 1/2 cup)
2 tbsp. sour cream
1 tsp. finely grated lemon zest plus 1 tablespoon lemon juice
Kosher salt
Pepper
2 tbsp. panko
Optional: 1/4 c. flat-leaf parsley, chopped
Instructions
1. Heat broiler. Broil bread slices until crisp, 1 to 2 minutes per side. Transfer to a baking sheet and reduce oven temperature to 425°F.
2. In a medium bowl, combine artichokes, garlic, Parmesan, Gruyère, sour cream, lemon zest, and 1/4 teaspoon each salt and pepper. Spoon on toasts and sprinkle with panko. Bake until golden brown and cheese is melted, 8 to 10 minutes. It is optional to garnish with parsley. Enjoy!
Entrée – Roasted Drumsticks with Potatoes, Carrots and Broccoli
By: Grace Derocha, RD, CDCES, MBA
Registered Dietitian and National Spokesperson for the Academy of Nutrition and Dietetics
Ingredients
2 medium russet potatoes, cut into 1-inch pieces
4-6 carrots, sliced into 1-inch pieces
2 heads of broccoli florets, chopped into 2-inch pieces
1 medium yellow onion, chopped
2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh thyme
¾ teaspoon ground pepper, divided
½ teaspoon salt plus a pinch, divided
2 pounds chicken drumsticks
3 teaspoons dried herb seasoning blend, divided
Instructions
1. Position racks in upper and lower thirds of oven; preheat to 450 degrees F. Coat a rimmed baking sheet with cooking spray or use parchment paper and cooking spray.
2. Toss potatoes, carrots, broccoli, onion, oil, rosemary, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Spread evenly on the prepared pan. Add chicken to the bowl and sprinkle with 2 teaspoons herb seasoning, the remaining 1/4 teaspoon pepper and 1/4 teaspoon salt. Place the chicken on top of the vegetables.
3. Roast the chicken and vegetables on the bottom rack, stirring once, until an instant-read thermometer inserted in the thickest part of a drumstick without touching bone registers 165 degrees F and the potatoes are tender, about 30 minutes. Move the pan to the upper rack and turn the broiler to high. Broil until the chicken starts to brown, about 3 minutes. Serve with your favorite sauce. Enjoy!
Dessert – Raspberry Dark Chocolate Blondies
By: Grace Derocha, RD, CDCES, MBA
Registered Dietitian and National Spokesperson for the Academy of Nutrition and Dietetics
Inspired by: Handle the Heat
Ingredients
1 stick unsalted butter
1 cup lightly packed dark brown sugar
1 large egg and 1 egg yolk
1 teaspoon vanilla
1/8 teaspoon fine salt
1/2 cup all-purpose flour
1/2 cup bread flour
1 cup dark chocolate chips
3/4 cup fresh or frozen raspberries (don’t thaw if frozen)
Instructions
1. Preheat the oven to 350°. Line an 8 by 8-inch pan with foil or parchment paper. Spray with nonstick cooking spray.
2. In a large heat safe mixing bowl, heat the butter in the microwave until melted. Add the sugar to the hot butter and stir with a rubber spatula. Let cool until just warm.
3. Add the egg, egg yolk, and vanilla and stir until combined. Stir in the salt and flours. Stir in chocolate chips and the raspberries.
4. Pour the batter into the prepared pan. Bake for 30 minutes, or until lightly golden brown at the edges and set but not overcooked. Allow to cool slightly before cutting. Enjoy with frozen yogurt of your choice. Enjoy!
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