Nut Free - Lee the RD - Page 2

pinit

Hot Honey Herby Salmon

15 mins Beginner

Sheet Pan Chicken Enchiladas

40 mins Beginner
Sweet Chili Turkey & Rice Bowl

20 mins Beginner
Almond Butter Energy Balls

10 mins Beginner

lee.rdn

Love to cook 👩‍🍳 Love to debunk nutrition misinformation 😵‍💫

Sweet & tart, perfectly fluffy 🩷 Recipe below!!

Sweet & tart, perfectly fluffy 🩷 Recipe below!!
Full recipe with tips & full instructions is on my website at link in bio.

Raspberry White Chocolate Muffins

Preheat the oven to 400 F. Prepare muffin tins with muffin liners or lightly grease the pan.

In a small bowl, mix together your dry ingredients - 3 cups all purpose flour (360g), 1 tbsp baking powder, 1 tsp baking soda, and 1/2 tsp salt.

In a large bowl, mix together the wet ingredients - 1 cup of low-fat Greek yogurt or light sour cream, 2 eggs, 1/2 cup oil, 4 tsp vanilla extract, 1/4 cup milk, 3/4 cup sugar, and zest of 1 lemon. Whisk well until smooth. Note that room temperature ingredients will mix together the best.

Add your dry ingredients to the wet ingredients and mix with a spatula until only partially combined. There should still be visible flour throughout.

Add in almost all of the 3/4 cup white chocolate chips, setting aside some for the topping. Mix a few times, but there should still be flour visible.

Next, add in your 2 cups (10 oz) frozen raspberries. Keep these in the freezer until right when you add them in. Mix very gently until evenly distributed. The batter will be very thick. Try to be gentle to avoid breaking them up. It’s okay to still have some visible spots with flour.

Scoop batter evenly into prepared muffin cups. Bake for 5 minutes at 400 F. Turn down the oven to 350 F and bake an additional 15-20 mins. The tops should be golden and a toothpick should come out clean.

Enjoy! These muffins keep best in the fridge for 5-6 days. Reheat slightly in the microwave or toaster oven if desired.

#creatorsearchinsights #ValentinesDay #valentinesdiy #galentinesday #galentinesparty #valentinesdessert #muffins #bakingfromscratch #homemadegifts #vday #valentinesdessert

This Wonton Egg Drop Soup is really simple and qui

This Wonton Egg Drop Soup is really simple and quick for a weeknight dinner! By no means is this authentic, but it really hits the spot
Wonton Egg Drop Soup Recipe - serves 2-4
- Slice 5-6 green onions
- Heat up 1 tbsp oil in a pot and add in the whites of the green onions and 4-6oz sliced mushrooms (any kind will do!)
- Cook on medium-high until veggies are browned, about 5-7 minutes
- Add 3 cups of low sodium chicken broth (or any broth of choice) and 1 tsp soy sauce
- Bring to a boil, then add wontons - I used
28 Trader Joe’s Chicken Cilantro Mini
Wontons, about 9 oz.
- Let cook according to package directions.
- Mix 1.5 tsp cornstarch and 2 tbsp cold water. Add into soup and mix well until thickened.
- Whisk 2-3 eggs and slowly add them into the soup, stirring constantly. If you like bigger ribbons, stir less.
- Its ready to serve! Top with sesame oil and green onion tops - enjoy!

#registereddietitian #rd #dietitian #lazymeal #lazyrecipes #healthymeals #healthyrecipe #loweffortmeals #easymeals #nutritionist #wontonsoup #eggdropsoup #wontoneggdropsoup #Dinnerldeas #dinnerrecipes #lunchtime #dumplings #potstickersoup

My creamy cajun pasta is bursting with flavor and

My creamy cajun pasta is bursting with flavor and super creamy and satisfying! It is also dairy free as long as you use a dairy free parmesan cheese. Let me know if you want a tofu version because I’ve made that too!

Creamy Cajun Pasta
2-4 servings
- 1 lb chicken breast or thighs, diced
- 1 tbsp olive oil or butter
- 1/2 tsp each: garlic powder, smoked paprika, oregano, tony chacheries Cajun seasoning
- 2 tbsp olive oil or butter
- 1/2 cup diced onions
- 1/2 cup diced carrots
- 4 cloves garlic, minced
- 1 tbsp tomato paste
- 1/2 cup chicken broth
- 2 cups cashew cream made by blending 1/4 cup cashews and 2 cups water (alternatively can use half&half)
- 1 tsp tony chacheries Cajun seasoning
- 1/3 cup grated parmesan cheese
- 2 cups chopped spinach
- 12 oz pasta, cooked

1. Heat 1 tbsp oil or butter in a large skillet on medium heat. Season chicken with the seasoning blend and add to pan. Cook through and set aside.
2. Add 2 tbsp butter in the pan and add diced onions and carrots. Cook for about 5-7 mins until softened and browned
3. Add garlic and tomato paste and cook 1-2 more mins.
4. Add in the broth, cream, and tony chacheries. Stir well. Bring to a simmer and cook for about 5 mins until slightly thickened.
5. Turn heat to low and stir in the parmesan and spinach.
6. Add in cooked pasta and add back the chicken. Stir well and serve!

#registereddietitian #dietitian #nutritionist #rd #healthyrecipes #nutrition #dietitiansofinstagram #rdn #dietetics #diet #diets #health #dinnerrecipes #pastarecipe #cajunchickenpasta #creamycajunpasta
#datenight #tiktok #dairyfreerecipes

Chicken & Cabbage Rice Bowl Recipe (Recipe is for

Chicken & Cabbage Rice Bowl Recipe
(Recipe is for 4 servings but I only made 2 in the video)

Ingredients
- 1 lb ground chicken
- 4 cups shredded cabbage (bagged coleslaw mix works great!)
- 1 tbsp neutral oil or butter
- 1 yellow or white onion, diced
- 4 cloves garlic, minced
- 1/4 cup hoisin sauce
- 2 tosp soy sauce
- 1 tosp rice vinegar
- 1 tsp ground ginger
- 1 tsp sriracha or more to taste
- White rice, for serving
- Optional spicy yogurt sauce: plain greek yogurt, squeeze of lemon juice, dash of salt and garlic powder, sriracha to taste, and water to thin it out

1. Heat half of the oil in a large skillet. Add onion and cook until translucent. Add cabbage and cook until softened. Add garlic and cook 1-2 more minutes.
2. Push your veg to the side and add the rest of your oil to the empty side of the pan. Add your ground chicken and break up in the pan until fully cooked. Stir all together.
3. Add the spices and seasonings to the mixture. Stir well.
4. Mix together yogurt sauce ingredients and add water to thin. Serve chicken mixture and sauce over white rice. Sesame seeds and green onions would be a great garnish but I didn’t have any.

#registereddietitian #mealprepideas #healthydinner #weeknightmeals #quickdinnerideas #highproteinrecipes #dietitianapproved #highfiber #tiktok #ricebowl
#happyandhealthy #chickenrecipe

My healthy turkey chili should be on your menu thi

My healthy turkey chili should be on your menu this week!! It is the perfect cozy meal for fall and winter. It’s actually super high in both protein and fiber - plus it’s made in 1 pot!

Find the recipe at the link in my bio or at leetherd.com

#healthymeals #chilirecipe #turkeychili #healthydinnerideas #dinnerrecipes #highproteinmealprep #highinfiber #dietitian

🎃 It’s pumpkin season!! I had to create a pum

🎃 It’s pumpkin season!! I had to create a pumpkin bread recipe that is super delicious, but with a healthy spin!

My recipe uses less butter, less sugar, and replaces regular all purpose flour with whole wheat and oat flours. This adds extra fiber - my favorite nutrient to talk about these days. Pumpkin adds some amazing nutrition as well, but you’ll have to read the post to find out more!

Link is in my bio and on tiktok!! Try it out!

#pumpkinbreadrecipe #pumpkinbread #fallrecipes #fallbaking #healthytreats #intuitiveeating #allfoodsfit #nutrition #dessertrecipe #breakfastrecipes

Load More Follow on Instagram