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One Pan Lemon Parmesan Chicken with Asparagus

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe Adapted from: chelseaysmessyapron.com

Ingredients

  • 1 and 1/2 pounds boneless skinless chicken breasts or tenders
  • 1/3 cup flour
  • 1 cup panko or bread crumbs
  • ½ cup parmesan cheese
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 6 tablespoons olive oil, separated
  • 2-3 lemons
  • 1 tablespoon minced garlic
  • 3 tablespoons melted butter
  • 1 pound asparagus
  • 3 tablespoons honey

Instructions

  1. Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper and set aside.
  2. Grab three bowls. Add the flour to one bowl.
  3. Combine panko, 1/2 cup grated parmesan cheese, dried parsley, garlic powder, about 1/2 teaspoon each of salt and pepper. Stir to combine.
  4. In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), minced garlic, and 3 tablespoons olive oil. Stir.
  5. Slice chicken breasts to the size of tenders (about 1 inch strips) or use chicken tenders.
  6. Coat chicken in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.
  7. Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders.
  8. Place the asparagus next to the tenders and drizzle with olive oil, lemon juice, salt and pepper to taste.
  9. Place in the oven and bake for 20-25 minutes or until the internal temperature of the chicken has reached 165 degrees F.
  10. Optional sauce: whisk 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.
  11. Remove pan from the oven and top with the honey lemon mixture, if desired, and enjoy immediately.

**Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren’t planning on having leftovers since it will make it soggy.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Sheet Pan Chicken and Sweet Potatoes

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe Adapted from: staysnached.com
*Image source: staysnached.com 

Ingredients:

  • 1.5 pounds skinless chicken breasts
  • 2 medium sweet potatoes sliced into circular pieces
  • 2-3 cups brussels sprouts chopped
  • 1 tsp olive oil
  • 1-2 tsps low-sodium soy sauce
  • 1/2 tsp cinnamon
  • 1 tsp McCormick’s Grill Mates BBQ Seasoning
  • McCormick’s Grill Mates Montreal Chicken Seasoning, salt, and pepper to taste

Directions: 
1. Preheat oven to 425 degrees.

  1. Drizzle the soy sauce over the chicken. Season the chicken with the BBQ seasoning, chicken seasoning, salt, and pepper.
  2. Add the chicken in a Ziploc bag and add to the fridge while prepping the veggies.
  3. Add the sliced sweet potatoes to a bowl. Drizzle the potatoes with olive oil. Sprinkle cinnamon throughout.
  4. Add foil to a sheet pan. Spray with cooking spray.
  5. Place Brussels sprouts on sheet pan and drizzle with olive oil, salt and pepper to taste.
  6. Spread the sweet potatoes and chicken onto the sheet pan.
  7. Bake for 25-30 minutes. 
  8. Remove the pan from the oven and allow the food to cool.
  9. Place the chicken on a cutting board horizontally. Slice the chicken into small pieces.
  10. Serve!

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Easy Pad Thai

Whitney Larsen, RD, LMNT Positive Nutrition

*Recipe adapted from leangreenbean.com

Serves 4-6    

INGREDIENTS

  • 1 pound raw shrimp OR boneless, skinless chicken breasts, diced
  • 1 tbsp canola oil
  • Juice from one lime
  • ⅔ cup low sodium soy sauce
  • ½ cup rice wine vinegar
  • ½ cup sweet thai chili sauce
  • 2 tbsp fresh ginger paste
  • 2 tbsp garlic, minced
  • 3 Tbsp brown sugar
  • 1 tbsp sriracha (optional)
  • 1 cup carrots, diced
  • 1 cup red pepper, diced
  • 2 eggs
  • 1 (4 oz) package pad thai rice noodles
  • optional garnishes: cilantro, peanuts, green onion *not provided

DIRECTIONS:

  1. In a small bowl combine lime juice, soy sauce, vinegar, chili sauce, ginger, garlic, brown sugar and sriracha. Stir until combined.
  2. Cook noodles according to package instructions (or save time and buy precooked noodles!)
  3. In a large skillet over medium high heat, add ½ tbsp of oil. After oil has warmed add chicken or shrimp to pan, season with salt and pepper and cook through. Remove from pan and set aside.
  4. Add remaining ½ tbsp oil, carrots and red pepper. Cook vegetables until slightly tender and add noodles and sauce. Cook for 5 minutes.
  5. Return shrimp or chicken to pan and add sauce. Cook 5-8 minutes.
  6. Move ingredients to one side of pan and crack and scramble eggs on open side of pan. Once scrambled, stir eggs into other ingredients until everything is well combined.
  7. Top with sliced green onions, minced cilantro and chopped peanuts, if desired.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Chocolate Covered Cherry Energy Bites

Whitney Larsen, RD, LMNT Positive Nutrition

Ingredients:

2 cups old-fashioned oats

1 cup milled flaxseed (can replace ½ flax with protein powder)

¼ cup dark chocolate chips

½ cup dried cherries

1 tsp vanilla

⅔ cup honey

1 cup peanut butter

Directions:

  1. Combine all ingredients together in a large bowl.  
  2. Use a cookie scoop to portion and drop onto parchment-lined cookie sheet.
  3. Refrigerate 1-2 hours before serving.  Store in an air-tight container.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Zoodles with Vegetable Sauté

Whitney Larsen, RD, LMNT Positive Nutrition

4 servings

Ingredients

  • 2 zucchini, spiralized
  • 2 tbsp olive oil
  • 2 tablespoons minced garlic
  • ½ large onion, diced
  • 1 pint sliced mushrooms
  • 1 (14.5oz) can Italian style diced tomatoes
  • Salt and fresh ground black pepper, to taste
  • Optional: White wine, red pepper flakes, or spinach
  • Toppings: fresh chopped basil, fresh grated parmesan cheese

Directions

Heat 2 tablespoons olive oil in a sauce pan over low to medium heat, add garlic and onions. Sauté until slightly browned and fragrant.

Add the mushrooms, tomatoes, salt, and pepper and bring to a boil. *Could also add a splash of white wine for flavor!

Reduce heat and simmer for about 5 minutes to thicken the sauce slightly.

Put zucchini “noodles” in serving bowls and top with sauce, fresh basil and parmesan cheese.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Raspberry – Dark Chocolate Delights

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe adapted from hyvee.com

Serves 15

Ingredients:

  • 1/3 cup dark chocolate chips
  • 1 (1.90 ounce) package pre-baked mini fillo shells
  • 1 (5.3oz) carton raspberry Greek yogurt
  • 15 fresh raspberries

 

Directions:

  1. Melt chocolate chips on HIGH in microwave, stirring every 20 seconds until melted.
  2. Spoon approximately 1/2 tsp chocolate in bottom of each fillo shell, spreading up onto
  3. sides of shell. Chill in freezer for 5 to 10 minutes.
  4. Spoon raspberry Greek yogurt into fillo shells. Top each shell with a raspberry.
  5. Drizzle melted chocolate onto top of raspberry yogurt mixture for garnish.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Slow Cooker Thai Chicken

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe adapted from www.allrecipes.com
Photo from www.allrecipes.com

Ingredients:

  • 1.5lbs chicken breasts
  • 1/3 cup peanut butter
  • 1 lime, juiced
  • 1 tbsp soy sauce
  • 1 tsp fresh ginger, grated
  • ½ cup sweet chili sauce
  • ¼ cup water
  • ½ cup chopped peanuts
  • 3 tbsp chopped fresh cilantro

Directions:

  1. Mix all ingredients from peanut butter to chili sauce in a bowl until well incorporated.
  2. Place chicken breast in slow cooker and pour mixed ingredients on top.
  3. Add ¼ cup water.
  4. Cook on low for 5 hours or high for 3 hours.
  5. Garnish with peanuts and cilantro. Serve with rice noodles. *Add sriracha sauce for extra spice

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Brussels Sprouts Salad: Pancetta & Dried Cranberries

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe adapted from thespeckledplate.com

Ingredients

  • 2 Tbsp pancetta or bacon, small diced
  • ½ cup Brussels sprouts thinly sliced, lengthwise
  • 1 Tbsp Sweet Dried Cranberries
  • Spanish Manchego cheese (optional)
  • Salt and pepper to taste

Vinaigrette (see recipe below)

Directions

  1. Heat a sauté pan over medium; cook pancetta or bacon to render out the fat and crisp.  
  2. Add in Brussels sprouts and coat with rendered fat. Season with salt and pepper.  
  3. Add in vinaigrette(see recipe below) and cranberries and toss. Sauté for 45 seconds until al dente. *Careful not to overcook.
  4. Plate and garnish with shredded Manchego cheese.

Vinaigrette recipe

Ingredients:

  • 1/2 cup red wine vinegar
  • 2 T lemon juice
  • 1 T Dijon mustard
  • 1 T chopped parsley
  • 1/2 T chopped thyme
  • 1 small clove garlic minced
  • 1 T minced shallot
  • 1 1/2 cups blended olive oil
  • Salt and pepper to taste

Directions:

Combine all ingredients except oil.  Slowly whisk in oil to emulsify.  Season with salt and pepper to taste.

**This makes a great Thanksgiving side dish!

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

 

Turkey White Bean Chili

Whitney Larsen, RD, LMNT Positive Nutrition

turkey white bean chili

Recipe from – www.hy-vee.com

Ingredients:

  • 1 lb. ground turkey
  • 1 C chopped onion
  • 1 packet taco seasoning mix
  • ½ C chopped red bell pepper
  • ½ C chopped green bell pepper
  • 2 C low sodium chicken broth
  • 1 can (15.8 oz.) great northern beans
  • 1 can (10 oz.) diced tomatoes with green chiles
  • 1 can (8 oz.) tomato sauce

Directions:

  1. Cook turkey, onion and seasoning in stock pot over medium heat until turkey is browned and onion is tender.
  2. Stir in remaining ingredients.
  3. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.  
  4. Serve with desired toppings

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

Crock Pot Pizza Quinoa

Whitney Larsen, RD, LMNT Positive Nutrition

Recipe adapted from: http://www.foodfaithfitness.com/crock-pot-pizza-quinoa/
Photo Credit: foodfaithfitness.com

Serves: 4

Ingredients:

  • 1 1/4 Cup pizza sauce divided + additional for serving
  • 1 cup Quinoa
  • 1 cup Green Bell pepper chopped
  • 1/3 cup mini Turkey pepperoni
  • 1 tsp Italian seasoning
  • ½ tsp Salt
  • Pinch of pepper
  • 1 ¼ cups Reduced-sodium chicken broth
  • 8 oz 93% lean ground beef, raw
  • ¾ cup Grated Mozzarella cheese + additional for garnish
  • 1/4 Cup Grated Parmesan cheese

Directions:

  1. Spray a 5 quart slow cooker with cooking spray and add 1 cup of pizza sauce (saving the rest for later).
  2. Set to HIGH heat, place quinoa, green pepper, turkey pepperoni, Italian seasoning, chicken broth, ground beef, salt, and pepper into slow cooker (break up ground beef for even cooking), and cook until the liquid is absorbed, the quinoa is tender, and the beef is cooked, about 2-3 hours. (Mine only took 2)
  3. Add in the remaining 1/4 cup of pizza sauce and the cheese and stir.
  4. Cover and cook an additional 5 minutes, so the cheese can melt.
  5. Divide the broccoli and pizza quinoa between 4 plates and drizzle with a little bit of extra pizza sauce and additional grated Mozzarella cheese.

Serving suggestion: serve with a side of steamed broccoli or a garden salad.

Whitney Larsen, RD, LMNT – Positive Nutrition of Omaha 

 

Recipe: Avocado Egg Salad

Jessica Wegener RD, CSSD, LMNT 

Avocado Egg Salad

Ingredients:

6 hardboiled eggs, chopped

1 avocado, chopped

3-4 Tbsp. Greek yogurt, sour cream or miracle whip

½ lime, juiced

2-3 Tbsp. red onion, chopped

1-2 tsp garlic, minced

1-2 tsp cilantro, chopped

2 green onion, chopped

Salt and pepper to taste

 

 Directions:

  1. Combine Eggs, miracle whip, lime juice, onions, garlic, cilantro, salt and pepper and mix well. Add more miracle whip to the your preferred texture.
  2. Add chopped avocado and gently stir to avoid mashing the avocado.
  3. Serve on bread, tortillas, or with whole grain crackers.

Jessica Wegener RD, CSSD, LMNT – Positive Nutrition of Omaha
Nutrition Consultant for Athletes’ Training Center Sports Performance & Physical Therapy

Recipe: Tuna Noodle Casserole

Jessica Wegener RD, CSSD, LMNT 

Tuna Noodle Casserole
Makes 6 Servings

Ingredients:

2 cans albacore tuna packed in water

½  of a large (12oz.) package of Ronzoni brand smart taste extra wide spiral noodles or whole wheat spiral noodles

1 cup of frozen peas and carrots

¼ cup diced onion

4 oz. can of mushrooms (optional)

1 can of Campbell’s healthy request cheddar cheese soup

½ cup light sour cream or plain Greek yogurt

1-2 tsp. yellow mustard

1-2 cups of 1% milk

1 cup of shredded cheddar cheese

1 cup of oyster soup crackers 

Directions:

  1. Pre-heat oven to 350° F degrees.
  2. Spray 8 x 8 glass pan with cooking spray and set aside.
  3. Cook noodles according to package directions and add onion when adding noodles to boiling water.
  4. Place frozen peas and carrots in the bottom of a strainer. Poor hot water and noodles over the frozen vegetables to drain.
  5. Place noodles, peas and carrots back into pot that noodles were boiled in.
  6. Drain water from tuna, add to the noodle mixture.
  7. Add soup, sour cream, mushrooms, mustard, salt, and pepper. Stir on low heat until all well mixed; add milk while stirring until mixture is very moist, but not quite a soup consistency.
  8. Pour into the 8 x 8 pan, and then top with cheese and oyster crackers.
  9. Bake for 20 minutes, until bubbly and crackers are golden brown.

Jessica Wegener RD, CSSD, LMNT – Positive Nutrition of Omaha
Nutrition Consultant for Athletes’ Training Center Sports Performance & Physical Therapy

Recipe: Matcha Green Tea-Pistachio Mini-Cupcakes

Jessica Wegener RD, CSSD, LMNT 
Makes approximately 28 mini-muffins

Ingredients:

1 tsp Lemon, zest
1.5 tbsp. Matcha green tea powder
3/4 cup milk or milk substitute (I used almond milk)
1/2 cup butter
2 tsp Baking powder
1 1/4 tsp Cinnamon
1/8 tsp Salt
1/2 cup Sugar
2 tsp vanilla extract
1 1/3 cups Whole wheat pastry flour
2 tbsp. flaxseeds, ground or milled
1/2 cup Pistachios, chopped

Cream Cheese Frosting:

8 oz. cream cheese, room temperature
½ cup butter, room temperature
1-2 tsp. vanilla extract
3-4 cups powdered sugar

Directions: 

  1. Whisk milk and flax seeds together in a small bowl and set aside for at least ten minutes
  2. Preheat oven to 425. Line 12 muffin cups with papers…

Click here to download the full cooking directions and your own copy of this recipe here.

Jessica Wegener RD, CSSD, LMNT – Positive Nutrition of Omaha
Nutrition Consultant for Athletes’ Training Center Sports Performance & Physical Therapy

Recipe: Perfectly Moist Chicken…Every Time!

Jessica Wegener RD, CSSD, LMNT 

Ingredients:

12-inch non-stick, oven safe sauté 20 inch skillet

2-3 boneless skinless chicken breasts (choose as many that you want and will fit your sauté skillet pan)

1-2 Tbsp. Olive oil or Canola oil

 Seasoning of choice i.e. Greek, barbeque, Chicago, Italian, Asian, etc…


 
Directions:

  1. Pre-heat oven to 400° F degrees.
  2. Heat oil in the skillet on medium-high heat
  3. Season both sides of the chicken breast, place in hot oil. Turn temperature down to medium and cook 3-4 minutes on each side.
  4. Transfer to the oven and cook for approximately 10 minutes, or until juices run clear. May take longer if the chicken is thicker. Slice and serve or add to your favorite soups, stews, wraps, salads, pizzas, etc… Enjoy!

Jessica Wegener RD, CSSD, LMNT – Positive Nutrition of Omaha
Nutrition Consultant for Athletes’ Training Center Sports Performance & Physical Therapy

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Recipe: Pistachio Almond Butter Sesame Energy Bites

Jessica Wegener RD, CSSD, LMNT 
Makes approximately 25 1-inch balls.

Ingredients: 

2 cups old-fashioned oats

½ cup dark chocolate chips

1 cup chopped pistachios

1-2 tbsp. roasted black sesame seeds

½ cup honey

½ cup almond butter

Directions:

1. Combine all ingredients together in a large bowl.

2. Use a cookie scoop to portion and drop onto parchment-lined cookie sheet.

3. Refrigerate 1-2 hours before serving. Store in an air-tight container.

Jessica Wegener RD, CSSD, LMNT – Positive Nutrition of Omaha
Nutrition Consultant for Athletes’ Training Center Sports Performance & Physical Therapy

Jennie A., Collegiate Track & Field Athlete

Athletes’ Training Center has worked to specialize workouts to fit my athletic needs. The strength coaches have a one on one personal connection to fix minor details that have had a major impact on my athletic performance.