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2023 TikTok


Andy the Dietitian


Body Positive Dietitian + Food Blogger 馃帀New Merch! Southern 馃敂 | Mom | 1908馃挄馃挌

It鈥檚 National Rice Month,and we鈥檙e celebrating with this delicious Spicy Stuffed Pepper Soup made with U.S.-grown long grain white rice. #sponsored .聽

Rice remains a staple item in our home because it鈥檚 extremely versatile and nutrient-rich. Did you know that U.S.-grown rice contributes more than 15 vitamins and minerals, including folic acid and other B-vitamins, as well as iron and zinc? And it鈥檚 comprised of complex carbohydrates that are more slowly digested and provide energy that fuels the body鈥檚 physical activity. Impressive, right?!聽

For this Spicy Stuffed Pepper Soup, I used long grain white rice, which has a firmer and fluffier texture due to its higher amylose content鈥攎aking it the perfect companion for pilafs, stir-fry, & soups. When making this recipe, I recommend using a rice cooker, especially a Zojirushi. Their new induction heating rice cooker is the latest in rice cooking technology! It鈥檚 really easy to use,and my rice turns out perfect every time. Check out the full recipe below! @think_rice @zojirushiamerica #thinkrice #nationalricemonth

路 2 lbs ground Italian sausage聽
路 1 tablespoon olive oil聽
路 3 cloves garlic, minced聽
路 1 onion, chopped聽
路 2 red bell peppers, sliced聽
路 1 yellow bell pepper, sliced聽
路 1 green bell pepper, sliced聽
路 1 (28oz) can crushed tomatoes聽
路 1 cup diced tomatoes聽
路 3 cups beef broth聽
路 陆 teaspoon smoked paprika聽
路 陆 teaspoon cayenne pepper聽
路 陆 teaspoon fennel seed聽
路 1 teaspoon Italian spice seasoning聽
路 Salt/pepper to taste聽
路 2 陆 cups cooked U.S.-grown rice聽

1. In a large pot on medium-high heat, add the oil, ground Italian sausage, garlic, and onions. Cook until the meat is just browned.聽
2. Next, add in the bell peppers, crushed and diced tomatoes, beef broth, and seasonings.聽
3. Cover and cook for about 15 minutes or until the peppers are soft.聽
4. Add in the cooked rice and season with salt/pepper to taste. Continue to cook for a couple more minutes. If you prefer a thinner soup, an add more beef broth. The cooked rice tends to absorb a good amount of the broth.聽
5. Serve warm, and top with parmesan cheese if desired. Enjoy!聽

Servings: 6聽
Out of curiosity, I did a quick Google search and typed in "What to do if you're hungry?" The search results were incredibly shocking 馃槻
There were several articles suggesting chewing several pieces of gum, eating ice, or taking a walk to combat hunger....very few of those search results recommended eating as a solution! Being that we live in a diet culture obsessed society, I shouldn't be that surprised, but I was 馃様. And the sad part is that I was given this same advice when I was younger to "help" me lose weight. Spoiler alert: It didn't work!
Ignoring hunger signals can result in a very unhealthy relationship with food and deprive your body from several important nutrients. It doesn't matter if it's after 7pm or if you've already eaten a serving of food...if you continue to experience hunger signals, eat something. Preferably something that contains satisfying ingredients such as fiber, protein, and a source of healthy fats.
For those who may be struggling with serious conditions, such as an eating disorder or disordered eating patterns, or for those who may have limited access to food...I completely understand that being told to "eat" is not as easy as it seems. And in those cases, a detailed nutrition intervention may need to be implemented and/or additional resources may need to be provided, but for the vast majority of us who have fallen victim to diet culture, listen to your body and eat something if you're hungry. Don't ignore those important signals.
Take care of yourself, friends!! 馃┓馃 Oh, and this super cute pink dietitian shirt is available at The Beautiful Eats & Things Shop! Link in bio! 鈽猴笍
#dietitian #dietculture #intuitiveeating #blackdietitian #nutritionskits #nutritioneducation
School鈥檚 back in session and I鈥檝e got the perfect recipe for those busy weeknights! [sponsored]

This Sheet Pan Garlic Pecan Chicken has quickly become a fan-favorite in our home. It鈥檚 so easy to make and packed with so much crunch and flavor, thanks to the pecans. Pecans are often used in sweet dishes, but they pair extremely well with savory flavors too! They have a buttery texture and they鈥檙e always in season which means that you can enjoy them all year long鈥攖hanks to those hardworking pecan farmers. You may not know this, but growing pecans requires patience and hard work. It takes nearly 10 years before a pecan tree reaches peak production.

Pecan production supports growers and shellers across 15 states in the southern U.S. Several of those family-owned farms are the leading producers of global pecan production. Awesome, right?! I think learning more about the pecan鈥檚 heritage makes this Sheet Pan Garlic Pecan Chicken even more special! Check out the full recipe below!

2 boneless skinless chicken breasts
1 cup ground pecans
陆 cup panko breadcrumbs
1 tablespoon garlic powder
1 teaspoon Cajun seasoning
Salt/pepper to taste
2 eggs, beaten

Preheat oven to 400掳 F and line a sheet pan with parchment paper.
In a small bowl, combine pecans, breadcrumbs, garlic powder, Cajun seasoning, and salt/pepper to taste. Set aside.
Slice chicken horizontally into 4 cutlets and dip chicken in eggs, then dredge in the pecan mixture, coating both sides. Place the chicken onto the sheet pan and bake for 10-12 minutes.
Flip the chicken over and cook for an additional 10-12 minutes, or until golden brown and completely cooked through.
Remove chicken from the sheet pan and transfer to a plate to rest.
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