Mitzi Dulan – America's Nutrition Expert
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by Mitzi Dulan, RD, America’s Nutrition Expert®
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Apr
21
2016

Who doesn’t love caprese anything? I have a whole board on Pinterest devoted to my obsession with caprese. I also love my panini machine so here is my latest recipe using one of my faves, Flatout Ancient Grains Foldit Protein as my base for the sandwich. It has 10 grams of satisfying protein!

Avocado Caprese Panini

Avocado Caprese Panini (High Protein)

Serving Size: 1

Ingredients

  • 1 Flatout Foldit Protein
  • 2 slices tomato
  • 1/4 avocado
  • 2 oz fresh mozzarella
  • 3 leafs of basil
http://nutritionexpert.com/blog/2016/04/avocado-caprese-panini-high-protein/

Heat up your panini grill to medium. Open your Foldit and layer with mozzarella, basil, tomato and avocado. Place in panini and allow cheese to melt slightly. Remove and enjoy.

Disclosure: I am a paid spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Apr
19
2016

Everyone loves a great chicken parmesan but many think it is only for ordering at restaurants because it would take hours to prepare at home. Well, today’s recipe is about as simple as it gets but the result is a delicious 5-Ingredient Baked Chicken Parmesan that the whole family will love!

Since April is National Garlic Month and today is National Garlic Day, I thought it was the perfect time to share this yummy recipe using Victoria Organic Toasted Garlic pasta sauce.

I’m so proud to announce my new partnership with Victoria Fine Foods. Victoria is truly a leader as the first major pasta sauce brant to put ingredients on the front of label. Their premium and organic lines feature just a handful of real ingredients. They never add water, sugar, paste (tomato byproducts), preservatives or dried ingredients and never compromise taste for processing alternatives like flash cooking.

Victoria’s new Organic pasta sauce line is available in major groceries and club stores like Stop n’ Shop, Giant, BJ’s and Sam’s Club. The new products are certified USDA Organic, Non-GMO Project verified, and Gluten-Free

5-Ingredient Baked Chicken Parmesan

5-Ingredient Baked Chicken Parmesan

Serving Size: 6

Ingredients

http://nutritionexpert.com/blog/2016/04/5-ingredient-baked-chicken-parmesan/

Preheat oven to 350 degrees. Spray a casserole dish with non-stick spray. Place the chicken breasts in the bottom layer. Top with Victoria Organic Toasted Garlic pasta sauce and then top that with a layer of sliced mozzarella. Stir together the panko bread crumbs and the parmesan. Once combined, sprinkle the mixture on top to thoroughly cover. Bake at 350 for 40- 50 minutes or until chicken cooked thoroughly.

Disclosure: I work with the folks at Victoria Fine Foods. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Apr
11
2016

I love it when a recipe goes viral. Well, my BBQ Chicken Flatbread Pizza has so I wanted to give you a few modifications and also share a great video.

As a healthy, low-calorie, protein packed option, this BBQ Chicken Flatbread Pizza is both satisfying and convenient enough to incorporate into your weekly meal plans, saving you time in the kitchen. To create this delicious crowd pleasing recipe, you need 10 minutes and 6 simple ingredients.

The flatbread, which acts as the crust of the pizza meets the grain requirement and adds protein. The next layer, the BBQ sauce acts as the marinara and adds flavor to the dish. You could add pineapple to switch it up a little or you could change it up with an alternative pesto or tomato base. The next layer is shredded cheese, both mozzarella and cheddar, which add calcium and protein. To mix it up, you could add more or less of each cheese or incorporate other cheeses. The grilled BBQ chicken, which will be your main topping adds the protein to the dish to keep you full throughout the day. The BBQ chicken can be switched for a seafood option such as shrimp or a vegetarian tofu option. The other toppings of onions and cilantro add flavor and color and more toppings can be added.

This BBQ Chicken Flatbread Pizza is simple to construct and popular among families because you can choose to customize to your liking. You can make a vegetarian option with feta, black olives and spinach. Or customize a spicy pepper pizza. The options are endless!

Check out this video on making the BBQ Chicken Flatbread Pizza!

Disclosure: I am a spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Mar
25
2016

This delish recipe will satisfy your tastebuds and your appetite while taking only minutes to prepare!

Skinny Tuna Avocado Wrap

Skinny Tuna Avocado Wrap

Serving Size: 1

Ingredients

  • 1 can of tuna, drained
  • 1 Flatout 100% Whole Wheat Flatbread
  • 1 celery stalk, chopped
  • 1/4 avocado
  • 1/4 onion, chopped
  • 3 tablespoons light mayo
  • 1/2 cup baby spinach
http://nutritionexpert.com/blog/2016/03/skinny-tuna-avocado-wrap/
Stir together the first 6 ingredients. Line your flatbread with baby spinach and then add tuna mixture into flatbread. Roll, cut in half.
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Feb
25
2016

Pulses, pulses, pulses…they are all the rage for 2016. In fact, 2016 is the International Year of Pulses. I’m thrilled to be partnering with the pulse folks and offering up some quick and simple ways to include the delicious and nutritious pulses into your diet. A little pulse 101: they are the delicious, protein-packed, sustainable foods you know as dry peas, beans, lentils and chickpeas.

  •  Pulses contain up to 9 grams of protein per ½ cup cooked serving—twice the protein of quinoa. And unlike many protein-rich foods, pulses are low in fat.
  • Pulses deliver high levels of potassium, magnesium, zinc, B vitamins and iron. One serving of black beans has 1.5 times the amount of iron as ‑anksteak, plus three times the folate (an essential B vitamin) of kale, and as much potassium as a banana.

I’m hoping you will take the Pulse Pledge with me! Commit to eating pulses once a week for 10 weeks and join the global food movement!

To help you get started, I created this super yummy Lentil Taco Soup recipe! Give it a try.

Lentil Taco Soup

Lentil Taco Soup

Lentil Taco Soup

Ingredients

  • Serves: 5-6
  • Serving Size: 2 cups
  • 2 cups dry brown lentils, rinsed
  • 6 cups vegetable broth
  • 1/2 cup dry black beans, rinsed
  • 1/2 cup dry red beans, rinsed
  • 1 tablespoon olive oil
  • 1/3 cup onion, chopped
  • 2 garlic cloves, minced
  • 1/2 cup taco seasoning
  • 28 oz can tomatoes, crushed
  • 1 cup frozen corn
  • 2/3 cup cilantro, chopped
http://nutritionexpert.com/blog/2016/02/lentil-taco-soup/

Ingredients:

Soak the black and red beans according to package instructions. In a Dutch oven, place your lentils and add 6 cups of broth. Gently simmer with lid titled on top for about 15 minutes. While the lentils are simmering, in a saucepan, add the oil and then sauté the onion and garlic. Mixture. After the lentils have been cooked, add the onion and garlic mixture. Then add the taco seasoning, tomatoes, cooked black beans and cooked red beans. Bring to boil and simmer for 10 minutes. Make sure you do not overcook the lentils or they will become mushy. Sprinkle cilantro on top. Optional: can serve with light sour cream.

Disclosure: I am a paid spokesperson with USA Pulses & Pulse Canada. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert® | February 8, 2016
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Get in some quick and powerful workouts leading up to the big Valentine’s Day and ON Valentine’s Day…here’s you simple calorie torching workout.  

by Mitzi Dulan, RD, America’s Nutrition Expert® | February 2, 2016
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Getting ready for The Big Game? If youare like many Americans, you will be enjoying your favorite alcoholic beverages and party foods with friends and family this Sunday. I wanted to make sure I shared my 5 Top Hangover Tips for The Big Game: Drink lots of water. First, start out by drinking plenty...

by Mitzi Dulan, RD, America’s Nutrition Expert® | January 26, 2016
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I’m on day 22 in Aetna’s Month of Mindfulness 30-day program and I could not be happier with the results! I have already committed to myself to continue on the mindfulness program by making it a permanent part of my life to help me create the healthiest lifestyle I can for my family and myself. I...

by Mitzi Dulan, RD, America’s Nutrition Expert® | January 22, 2016
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Here’s my latest relish recipe which is super simple and provides satisfying protein from both the chicken and the Flatout ProteinUP flatbread! Serving Size: 1 Wrap Cranberry Chicken Salad Wrap Ingredients1 Flatout Protein UP...

by Mitzi Dulan, RD, America’s Nutrition Expert® | January 21, 2016
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After 17 days of participating in Aetna’s Month of Mindfulness 30-day program, I’m already feeling the benefits and super excited to share today’s tip with you! Are you ready to have fun and be mindful at the same time? Playing forces you to live in the moment. Think of children. They’re always...

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