Kim Galeaz
An expert on food and nutrition, Kim visits WIBC each month about how to eat healthy and feel great, courtesy of Kroger.

And the best part - she brings the food highlighted in that month's recipes to the studio!

 

July 2009: Family Reunions & Great Grilling

Take fresh, flavorful and nutrient-rich dishes to your next family reunion or picnic, like Zesty Tropical Salsa. This fruit salsa is brimming with healthy antioxidants from nectarines, mangos, avocados, red bell peppers, onion and garlic. And since Kroger has great low prices on produce, you’ll be keeping your family health AND saving money, too! Don’t forget to grab some salmon or boneless skinless chicken breasts too – all at budget-friendly prices.

Fiesta Lime Chicken with Coconut Brown Rice and Zesty Tropical Salsa

Serves 4

Fiesta Lime Chicken
4 large chicken breasts cut into strips
1 tablespoon salt-free Mrs. Dash Fiesta Lime Seasoning
1 tablespoon olive oil
Directions
Toss chicken strips with seasoning. Add olive oil to large skillet and heat over medium high heat. Cook chicken strips until internal temperature is 165°F.

Coconut Brown Rice
1 ¾ cups light coconut milk
¾ cup water
¼ teaspoon salt
2 teaspoons sugar
½ teaspoon coconut extract (optional)*
1 cup long grain brown rice (or white)
1 to 2 tablespoons chopped fresh cilantro

Directions
Combine coconut milk, water, sugar and salt in a large saucepan Bring to a boil.
Add rice, stir well, and reduce heat to medium-low. Cover and simmer until the liquid is absorbed and the rice is fluffy, about 20 to 25 minutes. Remove from heat and let sit for about 5 to 10 minutes. Fluff with fork and stir in cilantro.
*Use coconut extract only if you prefer a much stronger coconut flavor.

Zesty Tropical Salsa
1 large ripe mango, peeled, seeded and diced
1 large nectarine, seeded and diced
1 ripe avocado, peeled, seeded and diced
¾ cup diced fresh pineapple
¼ cup minced red bell pepper
1/3 cup minced red onion
1 teaspoon minced fresh garlic
1 small jalapeno pepper, seeded and finely minced
2 tablespoons lime juice
3 tablespoons finely minced cilantro
Dash salt

Directions
Gently stir all ingredients together in a medium bowl.
Let sit for at least 30 minutes before serving to allow flavors to blend together.
Makes about 3 cups.

June 2009: Summer Fun & Cookouts

Celebrate the best of summer, from fresh strawberries, blueberries and peaches, to grilled corn on the cob and barbecued chicken…all at prices to fit your budget! Kroger has all your grilling supplies and summer fun essentials like ice cream makers, outdoor patio furniture and even the hammock to rest in after your big cookout!

Chipotle Lime Baked Beans with Sausage

5 cans (15 to 16 oz.) Kroger great northern beans, drained and rinsed
2 bottles (18 oz. each) original barbecue sauce
2 cups chopped Vidalia sweet onion
½ cup firmly packed dark brown sugar
1 to 3 chipotle peppers in adobo sauce, very finely minced
Zest and juice from one small lime
7 to 10 oz. smoked turkey sausage, cut into small pieces

1. Preheat oven to 350°F.
2. Combine all ingredients in a large bowl and mix well.
3. Pour in glass 9x13-inch dish.
4. Bake until completely hot throughout.

Makes about 11 cups (11 servings of 1 cup each)

Antipasto Pasta Salad

1 jar (1 lb. 10 oz.) Ragu ® Old World Style Sweet Tomato Basil Pasta Sauce
¼ cup red wine vinegar
2 tablespoons olive oil
1 box (13.25 oz.) whole grain or whole wheat rotini pasta, cooked and rinsed with cold water and drained
1 cup chopped red onion
1 jar (7.3 oz drained wt.) sliced mushrooms, drained
1 jar (12 oz.) roasted red peppers, drained and chopped
2 jars (6 oz. each) marinated artichoke hearts, drained and coarsely chopped
25 pitted Kalamata olives, cut in half
1 bag (3 oz.) julienne cut, ready-to-eat, moist sundried tomatoes
4 oz. (1 cup) mozzarella cheese, diced into ¼-inch cubes
3 tablespoons finely chopped fresh basil
2 tablespoons finely chopped Italian flat leaf parsley

1. Mix pasta sauce, vinegar and oil together in a large bowl.
2. Add pasta and all other ingredients; stir lightly to thoroughly combine.
3. Refrigerate at least 2 hours before serving.

Makes about 12 cups (12 servings of 1 cup each)

Strawberry Shortcakes

Whole Grain Cinnamon Shortcakes

2 cups white whole wheat flour
1/3 cup sugar
2 ¼ teaspoons baking powder
½ teaspoon salt
½ teaspoon Saigon cinnamon
6 tablespoons cold, unsalted butter, diced
½ cup whole milk
1 large egg

Strawberries

4 pounds strawberries
1 – 1 ½ cups sugar

1. Prepare strawberries several hours in advance; slice, cover with sugar and refrigerate for several hours or overnight to allow juices to form.
2. When ready to make shortcakes, heat oven to 450°F.
3. In a large bowl, whisk together flour, sugar, salt, cinnamon and baking powder.
4. Cut in butter with fork, fingers or pastry cutter until no pieces are larger than small peas.
5. Mix milk and egg together in small bowl; add to flour mixture and stir with fork just until combined, about 30 strokes.
6. Form mixture into a ball in bowl, gathering up all loose flour. Knead about 10 times lightly in bowl.
7. Turn out onto lightly floured surface; pat into ¾-inch thick circle.
8. Cut into 8 wedges and place on large baking sheet.
9. Bake 10 to 12 minutes, until lightly golden brown.
10. When cooled, cut in half and top with strawberries and strawberry juice.

Makes 8 shortcakes/servings.

May 2009: Fire Up the Grill!

Kroger keeps you cooking all summer with budget-friendly prices. Fire up the grill with savings on ground beef for burgers, pork tenderloin, chicken breast and even perch and salmon for those heart-protective omega-3 fats! No cookout is complete without great-tasting and nutrient-rich fruits and vegetables, so be sure and grab watermelon, Vidalia onions and corn on the cob!

May Box Lunch & Picnic Recipes
Created by Kim Galeaz, RD CD, dietitian consultant to Kroger

Ham, Apple and Cheese Pockets

4 whole wheat pita pocket halves, (2 full rounds cut in half)
2 – 3 teaspoons honey mustard
12 ounces deli thin sliced honey ham or smoked ham
6 slices reduced fat provolone or Colby-jack cheese
1 large apple, cut into very thin slices

Spread pita halves with mustard. Carefully arrange 3 ounces ham in each pocket; add 1 ½ slices cheese to each pocket. Place apple slices in pocket vertically, so tops hang out. Keep refrigerated until ready to eat.

Makes 4 pockets

Asian Sweet & Sour Bean Salad

Makes about 7 cups (14 servings of ½ cup each)

12 ounces fresh green beans, washed, trimmed and cut into 1 ½ -inch pieces
(about 2 ¼ cups cut beans)
1 can (15 to16 oz.) dark red kidney beans, drained and rinsed
1 can (15 to16 oz.) garbanzo beans, drained and rinsed
1 ½ cups frozen (thawed) or fresh ready to eat shelled edamame
1 cup chopped red onion
½ cup rice vinegar
½ cup granulated sugar
¼ cup canola oil
¼ teaspoon kosher salt
¼ teaspoon fresh ground black pepper

1. Place green beans in a small bowl, cover and microwave on high until crisp tender, about 5 minutes. Set aside and let cool slightly.
2. Combine drained and rinsed dark red kidney beans and garbanzo beans in a separate large bowl.
3. Stir in edamame, red onion and cooked green beans.
4. Whisk rice vinegar, sugar, canola oil, salt and pepper in a separate small bowl until thoroughly blended.
5. Pour dressing over bean mixture and stir lightly to coat all beans.
6. Enjoy immediately or refrigerate. Keep cold until ready to eat.

Nutrition Facts for ½-cup: 172 calories, 30% fat (5.7 g), 3% saturated fat (0.5 g), 57% carbohydrate (24.5 g), 13% protein (5.5 g), 0 mg cholesterol, 253 mg sodium, 5 g fiber

Whole Grain Oatmeal Raisin & Date Bars

2 sticks (1 cup) butter, slightly softened
1 cup firmly packed brown sugar
½ cup granulated sugar
2 extra large eggs
2 teaspoons vanilla
¾ cup all purpose flour
¾ cup whole wheat flour
1 teaspoon baking soda
1 tablespoon ground cinnamon
½ teaspoon ground allspice
½ teaspoon salt
3 cups old fashioned oats, uncooked
2/3 cup raisins
1 package (8 ounces) chopped dates

1. Heat oven to 350°F. Coat 10x15x2-inch jelly roll baking pan with vegetable cooking spray.
2. In a large bowl with electric mixer, beat butter and sugars until creamy.
3. Add eggs and vanilla and beat well.
4. Add flours, baking soda, cinnamon, allspice and salt and mix thoroughly.
5. Add oats, raisins and dates and mix until blended.
6. Spread or pat batter in pan and bake 22 to 26 minutes or until light golden brown. (Bars may appear slightly sticky in center with toothpick.) Do not overcook, as bars harden slightly as they cool.
7. Cool on wire rack; cut into bars and store in tightly covered container.
8. Bars can be frozen. Simply wrap individual bars in plastic wrap and place all bars in zippered freezer bag.

Makes about 24 bars (4 x 6 cut)

March 2009: March into Kroger for Great Savings

From March Madness party foods to seafood specials during Lent, Kroger has great savings on seasonal favorites. Kroger Seafood Shoppe has tuna steaks and salmon fillets filled with omega-3 fats for heart-healthy family meals. The Kroger Deli keeps your March Madness party stress-free….from Rotisserie Chicken and Buckets of Wings to vegetable salads. Have the time to cook? Seafood Mac ‘n Cheese and Tropical Fruit Salad with Toasted Coconut will please all your party guests!

Seafood Macaroni & Cheese Casserole

1 box (12 oz.) whole wheat macaroni
1 tablespoon canola oil
8 ounces sliced mushrooms
1 ½ cups finely chopped onion
4 cloves garlic, finely minced
½ cup + 1 tablespoon all-purpose flour
5 cups 1% low-fat milk, divided
½ teaspoon ground ancho chili powder
¼ to ½ teaspoon ground cayenne pepper
¼ teaspoon salt
1 package (16 oz.) crab-flavored seafood chunks
2 cups (8 oz.) 2% reduced fat finely shredded sharp cheddar cheese
1 cup (4 oz.) finely shredded Monterey Jack cheese
½ cup seasoned bread crumbs
2 teaspoons canola oil

1. Preheat oven to 400°F. Coat a 9x13-baking dish with vegetable cooking spray.
2. Cook macaroni according to package directions in large stock pot. Drain and rinse with cold water. Pour pasta in very large bowl; add crab-style chunks, separating any pieces stuck together.
3. While pasta cooks, heat canola oil in large 5-quart Dutch over or stock pot over medium high heat.
4. Add onions, garlic and mushrooms, cooking until barely slightly softened.
5. Mix ½ cup flour with ½ cup milk in a small bowl with a fork, making a paste. Set aside.
6. Add 4 ½ cups milk to onion-mushroom mixture, stirring to combine. Whisk in flour-milk paste until completely combined.
7. Cook over medium high heat until sauce thickens, about 10 to 12 minutes.
8. Whisk in seasonings and cook another 1 minute, stirring constantly.
9. Remove from heat and stir in shredded cheeses until thoroughly combined.
10. Add cheese sauce to pasta and crab chunks; stir until all is completely coated. Pour in prepared casserole dish.
11. Combine bread crumbs and oil in small bowl with a fork. Sprinkle over top of casserole.
12. Bake until topping is golden brown and sauce is bubbling, about 15 to 25 minutes.

Makes 15 cups (about 10 servings of 1 ½ cups each)

Tropical Fruit Salad with Toasted Coconut

1 package (16 oz.) frozen Private Selection pineapple chunks or 2 cans drained pineapple chunks in juice
4 kiwi fruit, peeled, halved and cut into slices
2 to 3 ripe mangos, peeled and cut into chunks
1 can (15 oz.) mandarin orange in juice, drained
2 tablespoons lime juice
2 tablespoons dark brown sugar
½ cup toasted coconut

1. Toast coconut according to package directions.
2. Combine all fruits in large bowl and toss.
3. Mix lime juice and sugar; pour over fruit and combine well.
4. Refrigerate or serve immediately.
5. Top with toasted coconut immediately before serving.

Makes about 6 servings, 1 cup each.

Fudgy Orange Brownies

2 boxes (18 to 20 oz. size) brownie mix
1cup canola oil
2/3 cup orange juice
4 large eggs
Zest of 2 oranges

1. Preheat oven to 350°F or 325°F for dark or nonstick pan. Coat 9x13-inch baking pan with vegetable cooking spray.
2. Combine brownie mix, canola oil, orange juice, eggs and zest in large bowl. Mix until well blended.
3. Bake 40 to 55 minutes or until toothpick inserted 2 inches from side of pan comes out almost clean.

Makes 20 servings.

February 2009: Super Foods for Your Heart

Kroger helps you Eat Smart for a Healthy Heart. Look for great values on omega-3-rich seafood, lean cuts of beef and pork, antioxidant-rich fruits and vegetables (fresh, frozen and canned), fiber-filled whole grain bread and pasta and heart-healthy nuts. Cooking for your Sweetheart on Valentine’s Day? Keep it simple – and heart smart – with Roast Pork Tenderloin and Cherry Sauce, Green Beans & Almonds and a delectable chocolate dessert!

Roast Pork Tenderloin with Cherry Sauce

Pork

2 pork tenderloins (2 to 2 ½ pounds total)
¼ teaspoon black pepper
¼ teaspoon salt

Cherry Sauce

1 can (15 – 16oz.) Kroger tart unsweetened cherries
Kroger light cranberry juice cocktail
1 ½ tablespoons cornstarch
¼ cup light brown sugar
¾ cup dried tart cherries
2 teaspoons Dijon mustard

Season pork tenderloins with salt and pepper and place in shallow roasting pan. Roast 25 to 35 minutes, until internal temperature measured with meat thermometer reads 150 to 155. While pork cooks, prepare cherry sauce. Drain cherries, reserving juice. Add enough cranberry juice to make one cup. Take ¼ cup juice and combine with cornstarch in a separate bowl or cup. Add juice/cornstarch mixture to medium saucepan, along with both cherries and sugar. Cook, stirring frequently, over medium high heat until sauce boils and thickens. Stir in mustard. Makes 6 to 8 servings.

1 package (8 oz.) 1/3-less-fat cream cheese

1/3 cup sugar

2 large eggs

2 tablespoons canola oil

1 can (14 to 15 oz.) cream-style corn

1 bag (16 oz.) frozen sweet corn kernels

1 package (8 ½ oz.) dry corn bread/muffin mix

1 cup chopped onion

1/3 chopped green onion

2/3 cup low fat 1% milk

¼ teaspoon ground nutmeg

1.Preheat oven to 350°F.

2.Coat 9x13-inch baking pan with vegetable cooking spray; set aside.

3.In a small bowl with wooden spoon, mix together cream cheese, sugar, eggs and oil until thoroughly blended.

4.Stir in all remaining ingredients.

5.Spread in prepared pan and bake 45 to 55 minutes, or until pudding is set in center, slightly browned and toothpick inserted in center comes out clean.

Makes 12 to 15 servings.

1 ¼ cups sugar, divided

1cup all-purpose flour

½ cup cocoa powder, divided

2 teaspoons baking powder

¼ teaspoon salt

½ cup low fat 1% milk

1/3 cup canola oil

1 large egg yolk

1 ½ teaspoons real vanilla extract

1 cup semisweet chocolate chips

½ cup tightly packed light brown sugar

1 ¼ cups boiling water

1.Preheat oven to 350°F. Coat 8-inch baking pan with vegetable cooking spray.

2.Combine ¾ cup sugar, flour, ¼ cup cocoa, baking powder and salt in a medium bowl.

3.With a fork or wooden spoon, stir in milk, oil, egg yolk and vanilla; beat until smooth. Lightly stir in chocolate chips.

4.Pour batter into prepared pan. Stir together remaining ½ cup sugar, brown sugar and remaining ¼ cup cocoa.

5.Sprinkle this mixture over batter in pan.

6.Pour boiling water over top; do not stir.

7.Bake 35 to 45 minutes or until center is almost set; toothpick inserted in center will have slightly sticky crumbs.

8.Cool. Spoon into dishes and top with a dollop of whipped cream if desired.

Makes 9 Servings.