Healthy Appetizers

Buffalo Sliders with Chipotle Corn and Mango Salsa

Buffalo Sliders with Chipotle Corn and Mango Salsa

Prep Time: 20 minutes /  Cook Time: 10 minutes / Servings: 8

Ingredients:
Sliders:
  • 1 lb. ground buffalo
  • 8 small dinner rolls
  • 1 tsp. each salt and pepper
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/4 cup Kansas City style barbeque sauce
Salsa:
  • 1 mango, peeled, sliced and chopped
  • 1 cup corn kernels (frozen or fresh)
  • 1/2 cup roasted red pepper, chopped
  • 1/4  medium red onion, chopped
  • 1/4 cup finely chopped fresh cilantro
  • 1 tsp. apple cider vinegar
  • 1/2 tsp. each salt and pepper
  • 1/4 tsp. chipotle chile powder

Steps:
For the salsa:
  1. In a large mixing bowl, combine all ingredients and mix well until combined.  Set aside.
For the sliders:
  1. Heat grill to high heat
  2. Combine ground buffalo, onion and garlic powder, barbeque sauce and salt & pepper.  Mix well with your hands and separate into 8 small slider pattys.
  3. Grill on high heat for about 4-5 minutes on each side, depending on your meat temperature preference. 
  4. Slice the dinner rolls in half and place one of the burgers on each of the buns.  Top with chipotle corn and mango salsa and serve. 

Baked Buffalo Chicken Tenders
Baked Buffalo Chicken Tenders

Prep time: 15 minutes / Cook Time: 20 minutes / Servings: 2
Ingredients:
  • 6 chicken tenders
  • 1 cup all-purpose flour
  • 1/2 cup egg substitute or egg whites
  • 7 oz. Panko bread crumbs (or crushed chips of your choice)
  • 6 tbsp. Frank's RedHot Sauce (can be more or less to your taste)
  • 1 tsp. garlic powder
  • 3/4 cup Light Ranch Dressing
  • salt and pepper
  • cooking spray
Steps:
  1. Spray a cookie sheet or glass baking dish with cooking spray and preheat oven to 375 degrees.
  2. Rinse the chicken tenders and pat dry with a paper towel.
  3. Make three different stations with three plates.  Spread the flour onto one plate.
  4. In a mixing bowl, combine the egg substitute or egg whites and 2 tbsp. RedHot Sauce.  Whisk until combined.  Transfer to the second plate.
  5. In a second mixing bowl, combine the bread crumbs, garlic powder and 2 tbsp. RedHot Sauce.  Season with salt and pepper and stir until combined.  Transfer to the third plate.
  6. Dredge one chicken tender through the flour and shake off the excess.  Dip into the egg mixture and then coat in the bread crumbs.  Transfer to the cookie sheet or baking dish.  Repeat with the other chicken tenders.
  7. Spray both sides of all the chicken tenders liberally with cooking spray.  Bake in the oven at 375 degrees for 20 minutes.  Remove from the oven and serve immediately.
  8. FOR DIPPING Sauce:  Mix 3/4 cup Light Ranch Dressing and 2 tbsp. RedHot Sauce.  Stir until combined and serve.

Brown Rice and Tapenade Stuffed Grape Leaves

Prep Time: 30 minutes / Cook Time: 40 minutes / Servings: About 24 stuffed leaves

Ingredients:
Brown Rice and Tapenade Stuffed Grape Leaves
  • 1 jar grape leaves in vinegar/brine solution
  • 2 cups cooked brown Rice
  • 4 cups Vegetable broth
  • 1 large garlic clove
  • 1 red bell pepper
  • 9.5 oz jar pitted Kalamata Olives, drained
  • 2 tbsp. Capers
  • 2 tbsp. fresh chopped Parsley
  • 2 large basil leaves
  • juice from 1 lemon
  • 1 scallion, chopped
  • 1/3 cup Sun Dried Tomatoes in olive oil, chopped
  • 1/4 cup Olive Oil, (plus 2 tbsp. - optional)
  • salt and pepper to taste
Steps:
  1. Heat oven to broil.
  2. In a medium saucepan, bring the vegetable broth to a boil.  Add the rice, cover and reduce heat to a simmer.  Cook until broth is absorbed and rice is soft, about 20 minutes.  Remove from heat and allow to cool.
  3. Cut the red bell pepper in half lengthwise and remove seeds and membrane.  Peel the garlic clove.  Place the bell pepper and garlic on a cookie sheet and place in the broiler for 4-5 minutes on each side.  Remove from oven, roughly chop and transfer to a food processor.
  4. Add the olives, capers, parsley, basil, lemon juice, chopped scallion and sun dried tomatoes to the food processor with the peppers and garlic.  Pulse until items are combined and chopped.  Drizzle in olive oil, season with salt and pepper to taste and pulse again until items are very finely chopped.  Transfer mixture to a large mixing bowl.
  5. Add the rice to the tapenade mixture, drizzle in the remaining olive oil if mixture is dry (optional) and stir until combined.
  6. Prepare the grape leaves by removing them from the jar and rinsing them well.  Bring a large pot of water to boiling and place the grape leaves in the boiling water for about 1 minute.  Transfer to an ice bath, lay them flat and pat them dry with a paper towel.
  7. To stuff the leaves: Lay one leaf flat and place about 1-2 tbsp. of stuffing toward the bottom, center of the leaf (depending on the size of the leaf).  Roll the bottom two sections up over the stuffing.  Fold the two side sections in, sealing the ends.  Roll the leaf up toward the top section of the leaf, sealing it off.  Repeat with the other leaves, until the tapenade is gone.  Refrigerate until ready to serve.

Greek Yogurt Spinach and Artichoke Dip

Prep Time: 20 minutes / Cook Time: 0 minutes / Servings: 6

Greek Yogurt Spinach and Artichoke Dip
Ingredients:
  • 1 large container (17.6 oz.) plain Greek yogurt
  • 1 bag (16 oz.) chopped frozen spinach, thawed and drained
  • 3 scallions, finely chopped
  • 1 cup artichoke hearts, chopped
  • 1/3 cup roasted red peppers, chopped
  • 1/2 cup pepperoncinis, chopped
  • 2 garlic cloves, pressed
  • 1 tbsp. fresh dill, chopped
  • salt and pepper to taste
Steps:

  1. In a strainer, thaw and drain the spinach with warm water.  Squeeze the spinach with your hands to remove the excess water.
  2. In a large mixing bowl, combine the Greek yogurt, spinach, scallions, artichoke hearts, red peppers, pepperoncinis, pressed garlic and fresh dill.  Stir well to combine.
  3. Season with salt and pepper to taste, stir until combined.  Serve with fresh vegetables and pita chips, spread on baguette toast or place in a bread bowl.



You Don't Mess With the Hummus

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 8
You Don't Mess
With the Hummus
Ingredients:
  • 15oz. can garbanzo beans or chickpeas, rinsed and drained
  • 3 tbsp. tahini paste
  • 2 cloves garlic, pressed
  • 1 lemon, juiced 
  • 2 tbsp. olive oil
  • salt and pepper
  • 2 tbsp. chopped red bell pepper (for garnish)

Steps:
  1. In a blender of food processor, combine beans, tahini, garlic and lemon juice. Season with salt and pepper.  Blend for about 30 seconds until smooth.
  2. Slowly stream in the olive oil while the processor is still on.
  3. Transfer mixture to a serving dish and garnish with red bell pepper.




Gluten-Free Southwest Chicken Soup

Prep Time: 30 minutes / Cook Time: 90 minutes / Servings: 4

Gluten-Free Southwest
Chicken Soup

Ingredients:
  • 2 tbsp. olive oil
  • 12 oz. boneless, skinless chicken breast, chopped
  • 2 red bell peppers
  • 1 15 oz. can black beans, rinsed and drained
  • 1 ear of white corn, kernels removed and cob discarded, or 1/2 cup frozen corn
  • 2 cups Trader Joe's Organic Creamy Tomato Soup (or other creamy, gluten-free tomato soup)
  • 2 cups low-sodium chicken broth
  • 2 scallions, chopped
  • 1lime, 1/2 juiced and 1/2 sliced (slices are for garnish)
  • 1 Roma tomato, chopped
  • 1/4 tsp. chipotle chile powder
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. ground cumin
  • 2 cups brown rice, cooked
  • 1/4 cup chopped fresh cilantro (for garnish)
  • salt and pepper
Steps:
  1. Roast the red bell peppers:  Slice the peppers in half lengthwise and remove the seeds.  Turn a gas burner onto high heat and place the peppers directly on the flame for 3-4 minutes on each side until blackened.  Note: If you don't have a gas burner, place them on a cookie sheet and place them directly under the broiler for about 5 minutes on each side.  Remove from heat and set aside.
  2. In a blender or food processor combine chicken broth, tomato soup and roasted red peppers.  Blend on high speed for about 30 seconds until mixture is smooth.  Set aside.
  3. In a large pot, heat olive oil on high heat.  Add chopped chicken and scallions. Season with salt and pepper.  Cook on high heat for 3-4 minutes until chicken is browned and scallions are soft.
  4. Add the broth mixture to the pot and reduce heat to medium.  Stir in black beans, corn and tomato.   
  5. Add lime juice, chipotle powder, chili powder, garlic powder and ground cumin.  Stir until combined.  Bring soup to a boil and reduce to a simmer.  Adjust salt and pepper if necessary.  Allow to simmer on low heat for 1 hour.
  6. To serve: Pack 1/2 cup brown rice in to a measuring cup.  Empty it carefully into the bottom of a serving bowl so it holds its packed shape.  Place the soup around the rice in the edges of the bowl.  Garnish with lime slices and chopped cilantro.
Gluten-Free Southwest Chicken Soup




Southwest Quinoa Lettuce Wraps
Southwest Quinoa Lettuce Wraps

Southwest Quinoa Lettuce Wraps

Prep Time: 20 minutes / Cook Time: 20 minutes / Servings: 8 wraps

Ingredients:
  • 1 head of leaf or Bib lettuce
  • 2 cups of cooked red or white quinoa (prepare according to package directions)
  • 1 medium tomato, finely chopped
  • 1/2 cup canned black beans, drained and rinsed
  • 1/2 cup yellow or white corn kernels
  • 1/4 cup finely chopped red onion
  • 1/4 cup roasted red pepper, finely chopped 
  • 2 tbsp. finely chopped fresh cilantro
  • 1/4 tsp. each salt and pepper
  • 1/2 tsp. garlic powder
  • 1 tbsp. ground cumin
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • 1/2 cup shredded Mexican cheese (optional)
Steps:
  1. Prepare and cook the quinoa according to package directions.
  2. Combine all ingredients (except for lettuce) in a large mixing bowl and stir until well combined. 
  3. Wash and separate the lettuce leaves.  Arrange them on a large serving dish.  
  4. Fill each lettuce leaf with about 1/4 cup of the quinoa mixture.  Serve immediately. 



Gluten-Free Zucchini Almond Bites

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4

Gluten-Free Zucchini Almond Bites
Ingredients:
  • 2 medium zucchini, cut into 1/4 inch slices
  • 1/2 cup egg whites or egg substitute
  • 1/2 lb. raw almond meal
  • 1/2 tsp. garlic powder
  • 1/2 tsp. Italian seasoning
  • salt and pepper to taste
  • olive oil cooking spray
  • 1 cup marinara sauce for dipping

Steps:
  1. Preheat oven to 400 degrees.
  2. In a large mixing bowl combine the almond meal, garlic powder, Italian seasoning, salt and pepper.  Whisk until combined.
  3. Pat the zucchini slices dry with a paper towel.  Dip them in the egg whites and then coat them in the almond meal.
  4. Place the coated slices on a cookie sheet and spray both sides well with cooking spray.
  5. Bake in the oven at 400 degrees for about 15 minutes, until browned on both sides.  Remove from heat and allow to cool for 5 minutes before serving.  Serve with warm marinara sauce. 


Healthy Chicken and Sausage Gumbo with Quinoa

Prep Time: 15 minutes / Cook Time: 45 minutes / Servings: 6
Healthy Chicken and Sausage
Gumbo with Quinoa
Ingredients:
  • 2 cups cooked white Quinoa
  • 6 boneless, skinless chicken breast tenders, cubed
  • 2 chicken Andouille sausages, chopped
  • 1 14 oz. can of stewed tomatoes
  • 1 yellow onion, chopped
  • 3 stalks celery, chopped
  • 10 oz. sliced Crimini mushrooms
  • 1 green bell pepper, seeded and chopped
  • 4 cups low-sodium chicken broth
  • 2 cloves garlic, pressed
  • 1 cup frozen sliced okra
  • 2 scallions, chopped
  • 1 tbsp. creole seasoning
  • 2 tsp. Jamaican jerk seasoning
  • 1/4 cup Worcestershire sauce
  • 1/4 cup flat leaf parsley, chopped (for garnish)
  • olive oil cooking spray
  • salt and pepper to taste
Steps:
  1. Spray a large pot with cooking spray and heat on medium heat.  Add the chicken, sausages and mushrooms.  Season with salt and pepper and brown on medium heat for about 5 minutes.
  2. Add the celery, garlic,onions and green pepper.  Continue to cook on medium heat for an additional 5 minutes, until the liquid begins to cook out of the veggies.
  3. Pour in the stewed tomatoes and chicken broth.  Season with salt and pepper, creole seasoning, jerk seasoning and Worcestershire sauce.  Bring to a boil, stirring frequently, reduce to a simmer and cook for about 30 minutes.
  4. Add frozen okra, chopped scallions and simmer for an additional 5 minutes.
  5. To serve: Pour servings into a bowl and add cooked quinoa on top, garnish with flat leaf parsley and serve.

Raw Kale and Avocado Salad with Citrus Mint Dressing

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 4
Raw Kale and Avocado Salad
with Citrus Mint Dressing

Salad:
  • 6 cups fresh kale, rinsed and chopped
  • 2 medium avocados, peeled, seeded and chopped
  • 2 Roma tomatoes, chopped
  • 2 ears raw, white corn
Dressing:
  • Juice of 2 limes
  • 1/4 cup chopped fresh mint
  • 1/4 cup olive oil
  • 2 tbsp. raw agave nectar
  • sea salt and black pepper to taste
Steps:
  1. For the dressing, combine the lime juice, chopped mint and agave nectar.  Season with salt and pepper to taste.  Stir until combined.
  2. Whisk in the olive oil until the dressing is thick and combined, about 1-2 minutes.
  3. Remove the kernels from the corn by running a knife down the edges.  Discard the ears.
  4. In a large salad bowl, combine chopped kale, avocados, tomatoes and corn kernels.
  5. Pour dressing evenly over the salad, toss all ingredients until combined.  Serve immediately.

Spicy Thai Stir-Fry Soup

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4-6

Ingredients:
Spicy Thai Stir-Fry Soup
  • 2 tbsp. olive oil
  • 6 oz. Portobello mushrooms, chopped
  • 4 medium carrots, peeled and sliced on a bias
  • 1 red bell pepper, chopped
  • 6.3 oz (4 stalks) baby bok choy, thinly sliced lengthwise
  • 32 oz. Tomato and Roasted Red Pepper Soup
  • 1 13oz. can coconut milk
  • 1 tbsp. curry powder
  • 1 tbsp. sriracha hot chili sauce
  • 2 tbsp. fresh cilantro, chopped
  • 1 tsp. garlic powder
  • salt and pepper to taste
Steps:
  1. In a large skillet or wok, heat the olive oil on medium heat.  Add the mushrooms, bell peppers and carrots.  Season with salt, pepper and garlic powder.  Stir and continue to stir-fry on medium heat for about 7-10 minutes, until the mushrooms are browned and the veggies are slightly soft.
  2. Stir in the tomato and roasted red pepper soup, coconut milk, curry powder and sriracha.  Stir until combined.  Add the bok choy and cilantro, stir and cook for another 4-5 minutes until bok choy are soft and soup is hot.  Serve immediately.


Buffalo Chicken Ranch Stuffed Mushrooms

Prep Time: 15 minutes / Cook Time: 30 minutes / Servings: 12 mushrooms
Buffalo Chicken Ranch Stuffed Mushrooms

Ingredients:
  • 2 -3 boneless, skinless chicken tenderloins, chopped
  • 10 oz. white or button mushrooms, center stems removed
  • 1/4 cup Greek yogurt
  • 1 garlic clove, pressed
  • 1 scallion, finely chopped (save 1/2 for garnish)
  • 1 tsp. dried dill
  • 1/4-1/2 cup Frank's Red Hot sauce (to taste)
  • 1/4 cup gluten-free crackers or chips, crushed (optional)
  • 1/4 cup sliced bread and butter pickles (optional)
  • salt and pepper
  • olive oil cooking spray
Steps:
  1. Preheat oven to 400 degrees
  2. Heat a medium skillet on medium heat. Spray with olive oil cooking spray and add chicken tenderloins.  Season with salt and pepper to taste.  Cook on medium heat for 4-5 minutes on each side until cooked through.  Remove from heat and finely chop or shred with a fork.  Transfer to a large mixing bowl.
  3. To the mixing bowl with the chicken, add the Greek yogurt, garlic clove, 1/2 chopped scallion, dried dill and Frank's Red Hot Sauce.  Season with salt and pepper and stir until all ingredients are combined.
  4. Place the hollowed out mushroom caps open side up on a cookie sheet.  Fill the caps with the chicken mixture.  Sprinkle with gluten-free cracker crumbs and place in the oven at 400 degrees for 15-20 minutes.  Remove from the heat and allow to cool for 5 minutes.
  5. Top with bread and butter pickle slices and garnish with chopped scallions.


Raw Cashew & Lemon Pesto Stuffed Mushrooms

Prep Time: 5 minutes / Cook Time: 0 minutes / Servings: 12 mushrooms
Raw Cashew & Lemon Pesto Stuffed Mushrooms

Ingredients:
  • 10 oz. whole Crimini mushrooms, center stems removed
  • 15-20 large basil leaves
  • 1/2 cup fresh flat-leaf parsley
  • 1 scallion chopped
  • 1 large garlic clove, pressed
  • juice and zest of 1 lemon
  • 2/3 cup raw cashews (plus a few for garnish)
  • 1/3 cup olive oil
  • salt and pepper to taste

Steps:
  1. In a food processor or blender combine basil, parsley, scallion, garlic, lemon juice and cashews.  Season with salt and pepper and pulse food processor until roughly chopped.
  2. Scrape ingredients down into the bottom of the food processor and blend the ingredients again, streaming the olive oil in slowly. Blend for about 30 seconds until the pesto is smooth and creamy.
  3. Place the mushroom caps open side up on a serving dish.  Spoon the pesto into the mushroom caps.  Top with lemon zest and garnish with a whole cashew.


Shrimp & Artichoke Risotto Stuffed Mushrooms

Prep Time: 10 minutes / Cook Time: 30 minutes / Servings: 4 mushrooms
Shrimp & Artichoke Risotto Stuffed Mushrooms

Ingredients:
  • 4 large Portobella mushrooms, inner stems removed
  • 1 cup Arborio Rice
  • 2 cups chicken broth
  • 1 cup chopped artichoke hearts
  • 1 scallion, chopped
  • 1/2 cup roasted red peppers, chopped
  • 8-10 large shrimp, peeled and deveined
  • juice and zest of 1 lemon
  • 2 tbsp. flat-leaf parsley, chopped 
  • 2 tsp. garlic powder
  • 1 tsp. olive oil
  • salt and pepper
  • olive oil cooking spray
Steps:
  1. Heat a grill or grill pan to high heat.  Spray with olive oil cooking spray and add the Portobella mushrooms and shrimp.  Season with salt and pepper. Grill the shrimp for 2-3 minutes on each side, just until cooked through.  Remove from heat and set aside.  Grill the mushrooms for 4-5 minutes on each side until soft.  Remove from heat and set aside.
  2. Heat the olive oil in a large skillet on medium heat.  Add the Arborio rice and toast for 2-3 minutes, stirring constantly.  Season with garlic powder, salt and pepper.
  3. Add the chicken broth 1/2 cup at a time, while continuing to stir constantly until the liquid is absorbed.  Repeat until the rice is soft and creamy.
  4. Add the artichoke hearts, red peppers and scallions.  Stir until combined. 
  5. Place the mushroom caps open side up on a serving dish.  Spoon the risotto into the mushroom caps.  Arrange the grilled shrimp on top of the risotto.  Garnish with lemon zest and chopped parsley.



Healthy Chicken Chili in Sprouted Corn Tortilla Bowls

Ingredients:

Prep Time: 15 minutes / Cook Time: 60 minutes / Servings: 12
Ingredients:
Healthy Chicken Chili
in Sprouted Corn Tortilla Bowls
  • 12 Sprouted Corn Tortillas
  • 1 15 oz. can White Kidney or Cannellini Beans
  • 1 15 oz. can Great Northern Beans
  • 16 oz. boneless, skinless chicken tenderloins
  • 1 yellow bell pepper (or 1/2 cup roasted bell peppers from a jar, chopped)
  • 6 scallions, chopped and separated
  • 2 large garlic cloves, pressed or finely chopped
  • 1 ear white or yellow corn (or 3/4 cup frozen roasted corn kernels)
  • 32 oz. low-sodium chicken broth
  • 1 1/2 tsp. black pepper
  • 2 tbsp. ground cumin
  • 1 tbsp. Chili Powder
  • 1 tbsp. Smoked Paprika
  • 1 tsp. cayenne pepper
  • 1 tsp. ground cinnamon
  • olive oil cooking spray 
  • 1 Roma tomato, chopped
  • 1 avocado, peeled, seeded and chopped
Steps:
If you're using fresh bell peppers and corn:
  1. Preheat oven to broil.
  2. Slice the bell pepper in half and remove the seeded center.  Remove the husks from the corn. 
  3. Place the corn and peppers in the broiler and cook on high heat for about 5 minutes on each side, until browned and bubbly.  Remove from heat, allow to cool for 5 minutes.  
  4. Chop the bell pepper, remove the kernels from the ear of corn and set aside.  Discard the empty ear.
Steps:
For Chili:
  1. Heat a large skillet to medium heat.  Spray with olive oil cooking spray.  Add the chicken, white halves of scallions and garlic.  Season with 1/2 tsp. black pepper, stir and continue to cook on medium heat until chicken is cooked through, about 7 minutes.  Remove from the heat, shred the chicken with a fork and set aside.
  2. In a large pot, add chicken broth, shredded chicken mixture, chopped roasted bell peppers and corn kernels.  Stir until combined, season with remaining black pepper, cumin and chipotle powder.  Bring to a boil, reduce to a simmer and allow to simmer for about 30-40 minutes, stirring occasionally, until broth is mostly absorbed and consistency is thick chunky.  Add the green ends of the scallions in the last few minutes of cooking (reserve a few for garnish).
Steps:
For the Sprouted Corn Tortilla Bowls: 
  1. Preheat oven to 400 degrees.
  2. Heat the tortillas in the microwave for about 45 seconds.   Let them sit for about 2 minutes in the microwave to steam and soften before taking them out.  
  3. Use a 12-count muffin tin and place 1 tortilla into each of the muffin tins, allowing the tortillas to fold and flute around the edges.  Press them down into the bottom, so they open up a bit and will be able to sit flat once finished.
  4. Lightly spray the tortillas with olive oil cooking spray and place them in the oven.  Bake at 400 degrees for about 7 minutes, until crispy and golden.  Remove from heat and allow to cool before removing from the tins.
Steps:
To Serve:
  1. Spoon chili evenly into the tortilla bowls
  2. top with chopped tomatoes, avocado and remaining green sides of scallions.









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