Dinner is worry free with ‘Lion King’-inspired recipes
Dinner can be worry-free with these recipes inspired by ‘Lion King’
Disney’s live-action remake of “The Lion King” is getting mixed reviews, but a collection of recipes inspired by the film should please the cubs around your dinner table.
The recipes were developed by registered dietitian Melanie Marcus, nutrition and health communications manager for Dole Food Co., to help parents make it fun and easy for their families to eat healthy, in keeping with the movie’s theme of “hakuna matata” (no worries).
Filled with fresh fruits and vegetables, the dishes are colorful and flavorful, but the real fun is in their names: Banana Peel the Loaf Tonight, Circle of Life Sandwich, Frittata for a King. (If you’re wondering about a missed opportunity in recipe names, Hakuna Frittata already exists in the Disney pantheon. See https://family.disney.com/recipe/hakuna-frittata.)
The release of the worry-free recipes is part of a larger campaign for “Powering the Hero Within.” The initiative also includes a contest where families can post a favorite tradition for a chance
to win a trip to Hawaii (details at www.dole.com/disney).
In the meantime, here’s a sampling of recipes to encourage your own problem-free philosophy at mealtime.
Contact Lisa Denton at ldenton@timesfreepress.com or 423-757-6281.
Lion Club Lunch
Total time: 35 minutes
Servings: 4
1 pound 99% fat-free, lean ground turkey breast
2 garlic cloves, minced 1½ cups packed trimmed spinach
½ teaspoon kosher salt
4 (¾-inch-thick) pineapple rings Nonstick cooking spray
1⁄3 cup packed fresh basil
½ lemon, juiced (about 2 tablespoons)
¼ cup chopped walnuts
2 tablespoons grated Parmesan cheese
2 tablespoons olive oil
1 package (8 to 10 ounces) zucchini noodles
3 mini sweet peppers, halved and stemmed Prepare outdoor grill for direct grilling over medium heat. Gently mix turkey, half the garlic, ½ cup spinach and salt in a medium bowl; form into 4 (4-inch) patties. Spray both sides of pineapple rings and patties with cooking spray; place on hot grill rack. Cover and cook 10 minutes or until internal temperature of burgers reaches 165 degrees and grill marks appear on pineapple, turning once.
Purée basil, lemon juice, walnuts, cheese and remaining garlic and 1 cup spinach in a food processor; with processor running, slowly add oil and purée until smooth. Reserve 2 teaspoons pesto. Makes about ¾ cup.
Toss noodles and pesto in a medium bowl. Cut 4 pepper halves crosswise into ¼-inch-wide strips; cut remaining 2 pepper halves into 20 (½-inch) triangles.
Place burgers in center of 4 dinner plates; cut pineapple rings in half and place around top half of burgers with top ends overlapping slightly. Arrange noodle mixture across bottom of burgers to make “grass.” Arrange pepper triangles to make “ears” and “nose” on burgers and “paws” on “grass”; arrange pepper strips vertically around pineapple rings to make “lion mane” and on burger to make “mouth.” Place reserved 2 teaspoons pesto on burgers to make “eyes.”
Nutritional information per serving: 317 calories, 160 calories from fat, 19 grams fat (2 grams saturated, 0 trans fats), 46 milligrams cholesterol, 343 milligrams sodium, 659 milligrams potassium, 17 grams carbohydrate (3 grams fiber, 11 grams sugar), 24 grams protein.
Source: Dole Food Co.
Banana Peel the Loaf Tonight
Prep: 15 minutes plus cooling
Bake: 40 minutes
Serves: 12
Nonstick cooking spray
1½ cups white wholewheat flour
1 tablespoon baking powder
2 teaspoons ground cinnamon
½ teaspoon baking soda
3 very ripe bananas
1 avocado, peeled and pitted
2 large egg whites
¼ cup coconut sugar
1 teaspoon vanilla extract
2 tablespoons chopped pecans
2 tablespoons oldfashioned rolled oats
Heat oven to 350 degrees. Spray 9- by 5-inch loaf pan with nonstick cooking spray. In a medium bowl, whisk flour, baking powder, cinnamon and baking soda. In a large bowl, mash bananas and avocado with the back of a fork; whisk in egg whites, 3 tablespoons sugar and vanilla extract. Whisk flour mixture into banana mixture just until combined; pour batter into prepared pan.
Stir pecans, oats and remaining 1 tablespoon sugar in a small bowl; sprinkle over batter. Bake loaf 40 minutes or until toothpick inserted in center comes out clean; cool completely in pan on wire rack. Cut into ¾-inch-thick slices.
Nutritional information per serving (1 slice): 143 calories, 37 calories from fat, 4 grams fat (1 gram saturated, no trans fat, 1 gram polyunsaturated fat, 2 milligrams monounsaturated fat), no cholesterol, 186 milligrams sodium, 286 milligrams potassium, 26 grams carbohydrates, 4 grams fiber, 9 grams sugars, 4 grams protein.
Source: Dole Food Co.
Frittata for a King
Total time: 40 minutes
Servings: 4
10 large egg whites
4 large eggs
¾ teaspoon kosher salt
1 tablespoon olive oil
1 sweet potato, peeled and cubed
½ cup chopped yellow onion
1 small red bell pepper, chopped
1 cup shredded red cabbage
½ cup cauliflower florets
2 cups spinach, trimmed 1 cup arugula
Heat oven to 375 degrees. Whisk egg whites, eggs and salt in a large bowl.
Heat oil in a large, ovensafe nonstick skillet over medium-high heat. Add potato and onion; cook 8 minutes, stirring occasionally. Add pepper, cabbage and cauliflower; cook 4 minutes, stirring occasionally. Add spinach and arugula; cook 2 minutes or until wilted, stirring occasionally. Remove from heat.
Add egg mixture to skillet; bake 25 minutes or until center is set and internal temperature reaches 160 degrees. Let stand 5 minutes; cut into 4 slices.
Nutrition information (per slice): 200 calories, 80 calories from fat, 9 grams fat, 187 milligrams cholesterol, 588 milligrams sodium, 449 milligrams potassium, 13 grams carbohydrate (3 grams fiber, 5 grams sugar), 17 grams protein.
Source: Dole Food Co.