Simple Slender Salmon Burger

If I were to sum up my personal nutrition philosophy slash strategy, it’d be “high volume, low calorie”.

really don’t like feeling hungry. And, if we’re being honest here, other people probably don’t like me when I’m hungry either. I can get a little ramotional. That’s why I like to get the most bang (satiation) for my buck (calories). It’s what helps me stay slender and maintains my friendships.

Unfortunately, this pursuit of satiety doesn’t often leave much room in my diet for fats, healthy or otherwise. If you don’t understand why this is, let’s do a real quick Nutrition 101. Think about a nutrition label. You’ll see the weighted amount of each macronutrient (carbohydrate, protein, fat) that each serving of said food provides. Well, these macronutrients are what give you energy, aka calories. One reason they’re measured in grams is because we have a defined calorie per gram value for these macros. Carbs and protein both provide 4 calories per gram. Fat, on the other hand, provides 9 calories per gram. This means that fat is the most energy dense macronutrient. In other words, a gram of bread will have fewer calories than a gram of oil.

As I travel further from the calorie-focused bandwagon, though, I am able to think about dietary fat with a clearer head. First of all, I like healthy fat. I like nuts and avocado and, given this recipe, salmon. Second of all, I know how good fat is for me. Third of all, fat is slow to digest within your body. In other words, it keeps you fuller for longer. You know those are magic words to me.

At this point it’s probably pretty easy for you to understand why I’m making a concerted effort to incorporate more of these healthy, yummy fats in my diet. Case in point, this Simple Slender Salmon Burger. How did I make this recipe even more stupidly simple than it already is? I purchased a 6 ounce piece of fish, baked it in the oven on Monday night, ate the first 3 ounces that night and saved the rest for this burger. Click here to watch/hear a video tutorial recipe or continue reading.

Simple Slender Salmon Burger | The Slender Student

Simple Slender Salmon Burger
Servings: 1 | Calories per serving: 181
Fat: 7 g (Sat Fat: 1 g) | Carbohydrate: 4 g | Fiber: 0 g| Protein: 25 g

ingredients:

3 ounces cooked salmon filet

1 tablespoon liquid egg whites

1 tablespoon Panko breadcrumbs

PAM Original nonstick spray

 

directions:

1. If cooked salmon is unseasoned, sprinkle with salt, pepper, garlic powder, chili powder, paprika, etc.

2. Chop salmon filet with a knife or flake with a fork

3. Combine salmon, liquid egg whites, and breadcrumbs in a small mixing bowl and mash to combine

4. Form salmon into a patty shape

5. Cook salmon for 3-5 minutes on each side in a skillet coated with PAM over medium heat

Get The Slender Student Mentioned on ABC Family!

Slender Students,

Once again, I’m going to need your help! I’m a contestant on ABC Family’s Young & Hungry Blogger Challenge. Young & Hungry is a new show based on the real life food blogger, Gabi Moskowitz/BrokeAssGourmet. It’s packed with some major stars– Emily Osment and Ashley Tisdale. Kewl.

Anyway, the Blogger Challenge includes six challenges over the course of two weeks and I’ll need YOUR votes after each challenge to get a shoutout on the show! The peeps over at ABC Family sent me a mystery picnic basket of items and are releasing the challenges one at a time. I’ll be sharing my responses with you all as the challenges come along, so be on the lookout! Based on the basket, this should be a pretty interesting couple of weeks…

Today, our first challenge is to share our number one piece of cooking advice. Pictured below is mine, and it’s one I’ve learned firsthand. VOTE HERE!

PS You can vote EVERYDAY from each of your different devices– phone, tablet, laptop/computer, etc.

VOTE to get The Slender Student mentioned on ABC Family!

So You Want To Be A Registered Dietitian: Part 4

Reflections from the road to becoming a registered dietitian! | The Slender Student

For many interns, the clinical rotation is the holy grail of the dietetic internship. It’s the time in which we put those long semesters spent in biochemistry, physiology, and medical nutrition therapy to use.  And, since many dietitians enter the workforce in the clinical arena, it’s a great opportunity to gain both work experience and valuable connections.

While I was excited to start my 8-week clinical rotation, I wasn’t really sure what to expect from it. By the time my first day rolled around, I’d only made it halfway through the Scrubs series on Netflix, and I hadn’t even started to binge watch Grey’s Anatomy. How was I supposed to know how a hospital worked?! Within 5 days of walking into my hospital placement, though, I had a firm base level of knowledge and a decided level of comfort.

I spent my first couple of days shadowing my preceptor(s) but, after that, I was seeing patients on my own. My preceptors were always there to answer questions, work through complicated cases, and co-sign notes, but it’s one of those swim or swim type of things. You will learn most efficiently from your own experiences, so it’s best to start gaining them right away. Then, if and when you mess up (spoiler alert: you will mess up), your preceptor is there to help steer you in the right direction.

Most people, including my pre-internship self, don’t have a good grasp of what the role of a clinical dietitian entails. When asked, I give the following spiel:

Every patient who enters the hospitals where I interned received a nutrition risk score from 0 through 4 based on their answers to questions regarding appetite, unintentional weight loss, current BMI, etc. Their score decided how quickly and how often they needed to be seen by a dietitian.

The ensuing dietetic consultations varied based on the patients’ needs. For example, a newly diagnosed type 2 diabetic will need education on how to regulate his or her blood glucose through diet. Someone who just started chemotherapy and has lost his or her appetite could benefit from a high calorie, high protein supplement, and some tips for increasing intake upon discharge. Some patients will be eager to learn and improve their health; some patients will only tell you how much they hated last night’s baked chicken; some patients will show absolutely no interest in anything you have to say.

While I mentioned my more philosophical takeaways from my foodservice rotation, the overarching lessons I learned following clinical had more to do with the job itself. From what I observed and experienced, I’ve come to believe that complacency is the enemy of the clinical dietitian. Despite all of the interactions I mentioned above, there were times when things felt monotonous. When you see anywhere from 5 to 15 patients a day, everything begins to run together. And while the role is expanding, dietitians are still fairly limited by what they can do autonomously in the clinical setting. For example, only recently were dietitians granted the ability to independently prescribe therapeutic diets without MD approval. It takes someone who is motivated, confident, and knowledgeable to connect with and earn the respect of doctors, nurses, and other specialists. It is these individuals whose notes are read and followed. And, from what I’ve gathered, it is these individuals who most positively impact their patients and enjoy their jobs the most.

This likely goes without saying, but all of the views I’ve expressed are mine alone. That being said, I’d love to hear from you all about your experiences during your internships or careers. And, as always, please feel free to leave any questions in a comment below!

May Things

Guys, it’s been awhile since we’ve done a Things post. Last semester has felt like an absolute whirlwind as I adjusted from being a regular college student to an official dietetic intern. Since January, I’ve interned at a campus dining hall, within the UT Nutrition/Dietetics department, and at two hospitals. To be honest, though, that doesn’t really tell the whole story.

Let’s talk about May things.

1. I graduated from The University of Texas at Austin. May Things | The Slender Student

2. I got a job!!! I will be moving back to Houston in August to begin my role as the Registered Dietitian/Marketing Coordinator for Snap Kitchen. (omgomgomg) May Things | The Slender Student

3. To reflect the above changes, I started a new website, The Petite Professional, that will launch in early September.

I think that’s a sufficient amount of excitement for one Things post, so I’m going to leave it at that. Here’s to the rest of the summer holding just as much promise as I enter the final phase of my dietetic internship and prepare for the real world!

Mango Walnut Curry (No Mayo) Chicken Salad

Part of being a (future) dietitian and/or food blogger is accepting the fact that people are going to tell you what they’ve eaten all the time. I can’t even tell you the number of times I’ve received an unsolicited 24-hour food recall from a complete stranger in a social setting– i.e. weddings, bars, etc. Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student After putting some thought into what motivates people to do this, I’ve come to the conclusion that riddling off one’s daily diet to someone that’s knowledgable in nutrition must be comparable to confessing in church or receiving a free therapy session.

Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student Most of the time, I don’t get much out of these conversations. Don’t get me wrong, I love talking about food and nutrition, but usually I can only respond with a nodding head or some form of empathy or reassurance. Recently, though, I was on the phone with my grandmother (hi Grandma!!!) and she was telling me about a curry dish she was having. I told her that I wasn’t sure if I was “into” curry, despite having a little jar of the dried spice in my kitchen, and she followed by spouting out a few non-traditional ways I could use it.

Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student Spoiler alert: one of said suggestions was curry chicken salad.

Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student To keep this chicken salad slender, I nixed the mayo and substituted fat free Greek yogurt. To add some extra pizazz (beyond the curry), I incorporated mango, walnuts, ginger, and cinnamon. If you’ve got raisins, carrots, or grapes on hand, throw those in too!

Mango Walnut Curry (No Mayo) Chicken Salad | The Slender Student Mango Walnut Curry (No Mayo) Chicken Salad
Servings: 7 (2/3 cup each) | Calories per serving: 181
Fat: 6 g (Sat Fat: 1 g) | Carbohydrate: 6 g | Fiber: 1 g| Protein: 24 g

ingredients:

1-1/4 pound baked and diced chicken breast

1/2 cup chopped walnuts

1 cup diced mango (from fresh or frozen)

1 cup fat free plain Greek yogurt

1 teaspoon garlic powder

1/2 teaspoon curry powder

1/4 teaspoon ginger

1/4 teaspoon cinnamon

salt, to taste

 

directions:

1. Place your chopped chicken, walnuts, and mango in a large mixing bowl

2. In a small mixing bowl, mix your Greek yogurt and spices until thoroughly combined

3. Add the yogurt mix to the chicken/walnut/mango mix and fold to incorporate yogurt throughout

4. Cover and refrigerate for at least 3-4 hours before serving