Nutrition By Mia

Nutrition By Mia Mia Syn, MS, RD is a Registered Dietitian based in Charleston, SC.

As one of the most recognized and trusted young dietitians in the media, her content serves as a healthy lifestyle resource for millions of readers and TV viewers across the nation.

04/15/2026

5-ingredient meal you can make from Trader Joe’s part 160 🥕🫛🍗🍝Dump & Bake Noodles

What you’ll need:
1 package of squiggly knife cut style noodles
2 cups frozen organic foursome vegetables medley (corn, peas, carrots, green beans)
8 oz boneless, skinless chicken breast
½ cup soyaki sauce
3 1/2 cups low-sodium chicken broth
Salt and pepper
Optional for topping: sesame seeds and green onion

What to do:
1️⃣Preheat the oven to 375°F.
2️⃣Cut the chicken into bite-sized pieces and season with salt and pepper.
3️⃣Add the noodles, frozen vegetables, chicken, Soyaki sauce, and chicken broth to a baking dish. Cover and bake for 20-25 minutes.
4️⃣Remove from the oven, separate the noodles with a fork, and return to the oven uncovered for another 10-25 minutes, or until the chicken reaches an internal temperature of 165°F.
5️⃣Remove from the oven and serve. Top with sesame seeds, if desired.

These Dump & Bake Noodles are perfect for busy weeknights and are balanced with ✔️protein and ✔️veggies.

Celebrate Earth Month with sustainable seafood 🌎 One easy way to make a more sustainable choice is by looking for the MS...
04/14/2026

Celebrate Earth Month with sustainable seafood 🌎 One easy way to make a more sustainable choice is by looking for the MSC North America blue fish label which is a globally recognized symbol that identifies wild-caught seafood sourced from environmentally responsible fisheries. I’m sharing three delicious, budget-friendly recipes on CBS San Diego. https://www.cbs8.com/article/entertainment/television/programs/san-diego-living/nutrition-by-mia-earth-month/509-e6c199bd-3a07-4e8e-8e7d-f9001ca07609

04/10/2026

5-ingredient meal you can make from Trader Joe’s part 159 🍅🍃🍗🍝rustic chicken and tomato pasta skillet

You’ll need:
8 oz. pappardelle pasta nests
1 (10 oz.) container cherry tomatoes, chopped
2 cups spinach
1 jar rosatella pasta sauce
8 oz. pre-cooked chicken, chopped
What to do:

1️⃣ Place the pasta nests, tomatoes, spinach, and pasta sauce in a large skillet. Fill the empty sauce jar with water and add it to the pan. Cover and cook for 10–12 minutes, or until the pasta is tender and most of the liquid is absorbed, stirring occasionally to prevent sticking.
2️⃣ Stir in the cooked chicken and let it warm through for 1–2 minutes before serving.

This rustic chicken and tomato pasta skillet is ✔️cozy, ✔️creamy and balanced with ✔️protein, ✔️veggies and ✔️flavor.

Celebrate Earth Month with sustainable seafood.The Dietary Guidelines for Americans recommend enjoying seafood at least ...
04/09/2026

Celebrate Earth Month with sustainable seafood.The Dietary Guidelines for Americans recommend enjoying seafood at least twice per week because it provides key nutrients like high-quality protein and omega-3 fatty acids. One of the easiest ways to make a more sustainable choice is by looking for the MSC North America label when shopping in the grocery store. I’m sharing three easy, affordable recipes using sustainable seafood on WPHL-TV Philadelphia. https://phl17.com/positively-philly/sustainable-seafood-recipes-for-earth-month/

04/09/2026

5-ingredient meal you can make from Trader Joe’s part 158 🥟🥕🥬🫚🍄‍🟫Chili Crisp Veggie Dumpling Soup

You’ll need:
6-7 vegetable gyoza
2 cups bok choy, ends trimmed
1/2 cup shiitake mushrooms, sliced
1 cup miso ginger broth
2-3 tsp crunchy chili onion (scale up or down for desired heat)
Optional for topping: sesame seeds, green onion

What to do:
1️⃣ Bring a pot of water to a boil and set a steamer basket over it.
2️⃣ Add the gyoza, bok choy, and mushrooms to the basket. Cover and steam for 6–8 minutes, until the dumplings are heated through and the vegetables are tender.
3️⃣ Meanwhile, warm the miso ginger broth in a small saucepan or microwave.
4️⃣ Transfer the dumplings and vegetables to a bowl. Spoon over the chili crisp, then pour the hot broth on top.
5️⃣ Finish with sesame seeds and green onion, if using, and serve immediately.

This Chili Crisp Veggie Dumpling Soup is cozy, nourishing and packed with veggies.

04/01/2026

5-ingredient snack 🥒🌶️✨🌀chili crisp spiral cucumber salad

You’ll need:
SUNSET® Produce Pop-Its tiny bite-sized cucumbers
2 tbsp tamari
1 tbsp rice vinegar
1 tsp sesame oil
1–2 tsp chili crisp (adjust for heat)
Optional: sesame seeds, green onion, 1 tsp salt

What to do:
1️⃣Place chopsticks on each side of the cucumber. Slice straight down without cutting all the way through, then flip and make diagonal cuts on the other side to create a spiral effect.
2️⃣Optional: toss the cucumbers with salt and let sit for 10 minutes to draw out excess moisture, then drain.
3️⃣In a bowl, whisk together tamari, rice vinegar, sesame oil, and chili crisp.
4️⃣Add cucumbers and toss to coat evenly.
5️⃣Top with sesame seeds and green onion if using.
6️⃣Serve immediately or chill for extra crunch.

Pop Its™ tiny bite-sized cucumbers are up to two inches in size and are sweeter and crisper than conventional cucumbers! This chili crisp spiral cucumber salad is ✔️crunchy, ✔️spicy and ✔️refreshing.🌶️🥒

03/31/2026

POV: you only have 5 min to make lunch 🐟🌶️🌿🍚 lazy girl salmon bowl.

You’ll need:
1 cup cooked basamati or jasmine rice
1 can of canned salmon
1-2 tsp chili crisp (scale up or down for desired heat)
1 tbsp Kewpie mayo
2-4 tbsp chopped geen onion
1 tsp furikake seasoning
1 package of roasted seaweed for serving

03/24/2026

4-Ingredient Trader Joe’s Meal part 157 🍝🍅🥒hidden veggie protein pasta

You’ll need:
8 oz. organic fusilli corti bucati pasta
1 jar of pasta sauce
1 cup cottage cheese
2 zucchinis, chopped

What to do:
1️⃣Cook the pasta according to package instructions.
Steam the zucchini until fork-tender, about 5–7 minutes.
2️⃣Place the pasta sauce, cottage cheese, and cooked zucchini in a blender and blend until smooth.
3️⃣Toss the sauce with the pasta and serve.

This makes 2 servings. This hidden veggie protein pasta is ✔️creamy, ✔️satisfying and packed with ✔️20 grams of protein per serving.

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