IN THE KITCHEN
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Eat Smart Idaho knows that nutrition is important for everybody. Join us by following our blog, In the Kitchen, for weekly recipes, tips, and tricks directly from our nutrition advisers. We are a team of nutrition savvy individuals located all over the state with a mission to create a healthier Idaho.
IN THE KITCHEN
6d ago
Print Chicken Gyros and Tzatziki Sauce
Easy Chicken Gyros with homemade Tzatziki Sauce and refreshing Cucumber Salad. This recipe brings together tender chicken, creamy tzatziki, and a crisp cucumber salad in a mouthwatering Mediterranean meal that's simple to prepare and fresh.
Course Dinner, Main Course
Cuisine Mediterranean
Prep Time 30 minutes minutes
Cook Time 15 minutes minutes
Marinating Time 30 minutes minutes
Servings 4
Calories 871kcal
Equipment
1 Medium/Large Cutting Board
1 Gallon Sized Plastic Bag
1 Skillet or Pan
Ingredients
1 ½ lbs Boneless Skinless Chic ..read more
IN THE KITCHEN
2w ago
1
Print Crunchy Roasted Chickpeas
Simply seasoned and roasted to crispy perfection, these chickpeas are sure to satisfy your cravings while keeping you fueled and energized. Enjoy them on their own or sprinkle over salads for an extra crunch.
Course Snack
Prep Time 5 minutes minutes
Cook Time 20 minutes minutes
Calories 543kcal
Cost $2.00
Equipment
1 Baking sheet
1 Kitchen Towel
Ingredients
1 ½ cups Cooked Chickpeas Drained and Rinsed
1 tbsp Oil of Choice (Vegetable Oil, Olive Oil, Avocado Oil, Cooking Spray, etc.)
½ tbsp Seasoning of Choice Seasoning Recommendation: Salt, Pepper ..read more
IN THE KITCHEN
3w ago
Print Breakfast Stuffed Peppers
Packed with a delightful mix of sausage, onions, and potatoes, these stuffed peppers make a nutritious breakfast. Top it off by cracking an egg and sprinkling cheese before baking until the eggs are perfectly done. With just one bake, you've got breakfast ready for the entire week!
Course Breakfast
Cuisine American
Prep Time 20 minutes minutes
Cook Time 40 minutes minutes
Total Time 1 hour hour
Servings 4 people
Calories 396kcal
Cost $9.00
Equipment
1 Baking sheet
1 Large skillet
Parchment paper or cooking spray
1 Medium Bowl
Ingredients ..read more
IN THE KITCHEN
1M ago
Print Zesty Chicken Couscous
Tender chicken, vibrant vegetables, and citrusy couscous work together in a symphony of flavors, making each bite a celebration of freshness and wellness.
Course Dinner, Lunch, Side Dish
Cuisine Mediterranean
Prep Time 1 day day 20 minutes minutes
Cook Time 16 minutes minutes
Total Time 40 minutes minutes
Servings 6 people
Calories 368kcal
Equipment
1 Large skillet
Ingredients
1 tbsp Extra Virgin Olive Oil (Can substitute for vegetable oil, avocado oil, or canola oil)
1 Medium Onion (Chopped)
1 pound Boneless Skinless Chicken Thighs (Cut into 1-inch pie ..read more
IN THE KITCHEN
1M ago
Print Tofu Fried Rice
This healthy dish features crispy tofu, colorful veggies, and perfectly seasoned rice for a delightful fusion of taste and tradition.
Course Dinner, Lunch
Cuisine Chinese
Prep Time 15 minutes minutes
Cook Time 1 hour hour
Total Time 1 hour hour 15 minutes minutes
Servings 4 people
Calories 162kcal
Cost $9.00
Equipment
1 Baking sheet
1 Clean Kitchen Towel (paper towels can be used as well)
1 Large Pot
1 Medium Bowl
1 Large skillet
1 Slotted Spoon
parchment paper
1 strainer
Ingredients
Dish Components
1 cup Extra-firm Tofu (8 oz yields one cup)
1 cu ..read more
IN THE KITCHEN
1M ago
Print Healthy Chocolate Shake
Indulge your taste buds in a symphony of love with our guilt-free Valentine's Day Chocolate Shake! Packed with wholesome ingredients like banana slices, almond milk, and a touch of almond butter, this creamy concoction is the perfect way to treat yourself on the sweetest day of the year.
Course Dessert, Snack
Cuisine American
Prep Time 2 hours hours
Total Time 2 hours hours 10 minutes minutes
Servings 2 people
Calories 141kcal
Cost $7.00
Equipment
1 Blender
1 Ice Cube Tray
1 cutting board
Ingredients
1 Medium Sized Banana
1 cup Ice Cubes
1 cup Almo ..read more
IN THE KITCHEN
1M ago
Print Valentine's Day Caprese Skewers
Celebrate love in every bite with our Valentine's Day Caprese Skewers! These delightful treats are not just cupid-approved; they're a burst of freshness and flavor, perfect for a heart-healthy snack or a charming addition to your lunchbox. Each skewer features the playful pairing of tomato hearts, mozzarella cubes, and vibrant basil leaves.
Course Appetizer, Lunch, Snack
Cuisine Italian, Mediterranean
Prep Time 20 minutes minutes
Total Time 20 minutes minutes
Servings 24 Skewers
Calories 31kcal
Cost $9.00
Equipment
24 Toothpicks
Ingredient ..read more
IN THE KITCHEN
2M ago
Print Yogurt Dipped Strawberries
Indulge in a delightful Valentine's Day treat with our Yogurt-Dipped Strawberries! These vibrant berries are not only a burst of flavor, but also a guilt-free delight. Dip fresh strawberries in creamy yogurt, creating a gradient of pink hues for a festive touch. Perfectly sweet and refreshing, this healthy twist on a classic treat is sure to add a touch of love to your celebration!
Course Dessert, Snack
Cuisine Valentine's Day
Prep Time 20 minutes minutes
Wait Time 1 hour hour
Total Time 1 hour hour 20 minutes minutes
Calories 273kcal
Cost $7.00
E ..read more
IN THE KITCHEN
2M ago
Print Rice with Beans and Sausage
Servings 8
Calories 248kcal
Equipment
1 pot or electric skillet
1 Measuring cups
1 Measuring spoons
1 Knife
Ingredients
2 teaspoons oil
8 oz low-fat kielbasa sausage cut into small pieces
1 large onion chopped
1 clove garlic minced or 1/4 tsp garlic powder
1 red bell pepper chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 15 oz can black beans drained and rinsed
2 cups water
Instructions
Wash hands with soap and water
Heat oil over medium high heat (350°F in an electric skillet)
Cook sausage and onions until onion i ..read more
IN THE KITCHEN
2M ago
Have you ever wondered why there are so many different types of onions? If a recipe calls for an onion it is most likely assumed that the recipe refers to a yellow onion. There are six other types of onions commonly found in the grocery store, and it is helpful to know what they are and how to use them.
Onions can be roasted, boiled, sauteed, grilled, pickled, caramelized, battered and deep-fried, served raw in salads, sandwiches, dips, dressings or as a garnish.
A single medium raw onion contains around 60 calories, 14g carbohydrates, 3g fiber, and is a source of vitamins an ..read more