Healthy Entrees

Gluten-Free Pasta Primavera with Herbs de Provence

Gluten-Free Pasta Primavera with Herbs de Provence

Prep Time 15 minutes / Cook Time: 20 minutes / Servings: 4
Gluten-Free Pasta Primavera with
Herbs de Provence
Ingredients:
  • 8 oz. brown rice or corn pasta
  • 2 tbsp. olive oil
  • 1 large carrot, sliced
  • 2 small zucchini, julienned
  • 10-12 stalks pencil asparagus, ends trimmed and cut in half
  • 1 cup frozen English peas
  • 1/2 red bell pepper, julienned
  • 1/2 yellow bell pepper, julienned
  • 1 cup grape tomatoes
  • 1/4 cup finely chopped fresh basil
  • 1/4 cup shredded fresh Parmesan cheese
  •  1 tsp. herbs de provence (more or less to your taste)
  • 1/2 tsp. garlic powder
  • salt and pepper to taste

Steps:
  1. Bring a large pot of salted water to a boil.  Add the noodles and stir.  Boil for 7-10 minutes until the noodles are soft.  Drain and set aside.
  2. Heat the olive oil in a large skillet or wok on medium heat.  Add the carrots and bell peppers.  Stir and cook on medium heat for 2-3 minutes.  Add the zucchini, asparagus and peas.  Season with herbs de provence, garlic powder and salt & pepper to taste.  Cook for another 4-5 minutes.  
  3. Stir the pasta back in and add the grape tomatoes.  Stir until combined.  Adjust seasoning if necessary.  
  4. To Serve:  Place the desired amount on a serving plate.  Top with fresh basil and a dusting of Parmesan cheese.


Healthy White Bean and Chipotle Chicken Chili

Prep Time: 15 minutes / Cook Time: 60 minutes / Servings: 6-8
Healthy White Bean and
Chipotle Chicken Chili
Ingredients:
  • 4 cups Cannellini, Navy or Great Northern beans, cooked or canned
  • 16 oz. boneless, skinless chicken tenderloins
  • 1 orange or 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 1 cup frozen roasted corn kernels)
  • 32 oz. low-sodium chicken broth
  • 1 1/2 tsp. black pepper
  • 1 tbsp. ground cumin
  • 1 tbsp. chipotle chile powder (can be more or less to taste) 
  • olive oil cooking spray
Garnish:
  • avocado slices
  • chopped fresh cilantro
  • lime slices
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.
Steps:
To Serve:
  1. Spoon chili evenly into 6 bowls.
  2. Sprinkle chopped cilantro on top of chili.
  3. Place three avocado slices on top.
  4. Cut a slice of lime half-way up, to the center of the slice, twist, and place on top of avocado slices (see photos). 


Greek Yogurt Chicken Curry

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

Greek Yogurt Chicken Curry
Ingredients:
  • 6 chicken breast tenderloins, chopped
  • 2 medium carrots, peeled and sliced
  • 15-20 thin asparagus spears, ends trimmed and chopped into 2" pieces
  • 3 stalks celery, chopped
  • 3 scallions, chopped
  • 1/2 cup frozen green peas
  • 1/2 cup Greek Yogurt
  • 1 tsp. garlic powder
  • 1 tsp. Jamaican jerk seasoning
  • 2 tsp. curry powder
  • salt and pepper
  • olive oil cooking spray
Steps:
  1. Heat a wok or large skillet to high heat and coat with olive oil cooking spray.  Add the chicken, jerk seasoning, garlic powder and curry powder. Season with salt and pepper to taste. Stir until combined and cook for 2-3 minutes.
  2. Add carrots and celery, cook for about 4 minutes, stirring frequently, until chicken is just cooked through.
  3. Stir in scallions, asparagus and peas.
  4. Turn off heat, stir in Greek yogurt and just a bit of water to deglaze the bottom of the pan.  Adjust seasoning and stir until all ingredients are coated with the yogurt curry sauce.  Allow the veggies to steam for about 2-3 minutes before serving.  Serve with basmati or jasmine rice.

Broiled Ginger Salmon with Orange Ponzu Stir-Fry
Broiled Ginger Salmon with Orange Ponzu Stir-Fry
Prep Time: 15 minutes / Cook Time: / 30 minutes / Servings: 4

Broiled Ginger Salmon:
 Ingredients:
  • 4 - 6oz. Atlantic Salmon fillets
  • 1/4 cup olive oil
  • 2 tbsp. fresh grated ginger
  • 1/4 tsp. garlic powder
  • 1/4 tsp. salt and pepper
Steps:
  1. Heat broiler to high heat.
  2. Add olive oil, ginger, garlic powder, salt and pepper together in a small mixing bowl and whisk together until combined.
  3. Place salmon fillets on a cookie sheet.  Brush both sides of the salmon fillets generously with the ginger mixture.
  4. Place in the broiler for 8-10 minutes.  Remove from heat and allow to cool for 2-3 minutes before serving.
Broiled Ginger Salmon with Orange Ponzu Stir-Fry

Orange Ponzu Stir Fry:
Ingredients:
  • 6-8 Asparagus spears, chopped into 2 inch pieces
  • 2 medium carrots, peeled and sliced on a bias
  • 1 can (5oz.) sliced water chestnuts
  • 1 Red Bell Pepper, seeded and sliced
  • 4 scallions, chopped (reserve some for garnish)
  • 1 cup White Basmati Rice, cooked
  • 1/4 cup Ponzu Sauce
  • Juice of 1 orange
  • 1 clove garlic, pressed
  • salt and pepper to taste
  • olive oil cooking spray
Steps:
  1. Heat wok to high heat.  Spray with olive oil cooking spray.
  2. Add carrots and garlic and cook on high heat for 2-3 minutes.  
  3. Add water chestnuts, bell pepper and scallions. Cook, stirring frequently for another 2-3 minutes.
  4. Add the asparagus, Ponzu sauce and  orange juice.  Season with salt and pepper to taste.  Continue to cook for another 2-3 minutes, stirring frequently.

To serve:
  1. Place 1/2 cup of the white Basmati rice onto the center of a plate.  
  2. Spoon some of the stir-fry on top of the rice.  
  3. Place one of the salmon fillets on top of the stir-fry.  Garnish with some of the reserved scallions.


Southwest Spaghetti Squash
Southwest Spaghetti Squash

Prep Time: 20 minutes / Cook Time: 40 minutes / Servings: 6

Ingredients:
Southwest Spaghetti Squash
  • 1 large spaghetti squash
  • 1 lb. lean ground turkey
  • 2 medium Roma tomatoes, chopped
  • 1 red bell pepper, seeds removed and chopped
  • 2 ears of white corn, kernels removed and ears discarded
  • 1 can black beans, rinsed and drained
  • 3 scallions, chopped
  • 1/4 cup chopped fresh cilantro (plus a few sprigs for garnish)
  • 1 avocado, peeled, seeded and thinly sliced
  • juice of 1 lime
  • 3 tbsp. olive oil
  • 2 tsp. garlic powder
  • 1 tbsp. ground cumin
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1/4 tsp. cayenne pepper (optional)
  • salt and pepper
Steps:
  1. Preheat the oven to 400 degrees.
  2. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle.  Use a spoon to remove the seeds and center strings.
  3. Drizzle the two halves with 2 tbsp. of olive oil and then sprinkle with salt, pepper and 1 tsp. garlic powder.
  4. Place the squash, open side down on a cookie sheet and bake for 30 minutes.  Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture.  If it's too hard to remove, cook for another 10 minutes.   Remove from the oven, scrape and fluff the stringy squash with a fork. Transfer the spaghetti squash to a large mixing bowl, but reserve the shells.
  5. Heat a large skillet with 1 tbsp. olive oil on medium heat.  Add the ground turkey, scallions and red bell pepper.  Season with salt and pepper, 1 tsp. garlic powder, cumin, chili powder, paprika and cayenne powder.  Stir to combine and continue to cook on medium heat until the veggies are soft and the turkey is browned and cooked through, about 7-10 minutes.  Remove from the heat and set aside.
  6. In the large mixing bowl with the spaghetti squash, add the turkey mixture, tomatoes, corn, black beans, cilantro and lime juice.  Stir with a fork to mix until all ingredients are combined.  Adjust seasoning if necessary.
  7. Fill the two squash shells evenly with the mixture, garnish with the avocado slices and a few more sprigs of cilantro. 


Chicken Sausage and Asparagus Penne

Chicken Sausage and Asparagus Penne

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

Chicken Sausage and Asparagus Penne
Ingredients:
  • 1 lb. Italian Chicken sausage, casings removed
  • 1 lb. penne pasta noodles
  • 1 lb. asparagus spears, ends trimmed and chopped into 1" pieces
  • 1 red bell pepper, chopped
  • 10 oz. sliced Crimini mushrooms
  • 1/2 cup shredded four Cheese Italian blend
  • 1/4 cup finely chopped fresh Italian parsley
  • 1 tsp. garlic powder
  • salt and pepper to taste
Steps:
  1. Fill a large pot with 4 quarts of generously salted water.  Bring to a boil and add the pasta.  Boil for 5-7 minutes until the pasta is soft.  Remove from heat, drain and set aside.
  2. Heat a large skillet on medium heat.   Add the sausage, bell pepper and mushrooms.  Season with salt, pepper and garlic powder.  Stir until combined and continue to cook on medium heat for about 7 minutes until the sausage is cooked through and the veggies are soft and browned.  Add the asparagus and cook for another 3 minutes.  
  3. Transfer the mixture to a large mixing bowl.  Add in the pasta, shredded cheese and fresh parsley.  Adjust the seasoning to taste and serve.  Garnish with additional cheese and fresh parsley.



 Chopped Southwest Chicken Salad with Chipotle Mango Avocado Dressing

Chopped Southwest Chicken Salad
with Chipotle Mango Avocado Dressing

Prep Time: 20 minutes / Cook Time : 10 minutes / Servings: 4

Ingredients:

Salad:
  • 6 boneless, skinless chicken breast tenders, chopped
  • 1 medium head of leaf lettuce, finely chopped
  • 1 can of black beans, rinsed and drained
  • 1/2 red bell pepper, finely chopped
  • 1 cup finely chopped fresh jicama
  • 1 ear of white corn, kernels removed and ear discarded
  • 3 scallions, finely chopped
  • 1/2 cup shredded Mexican cheese
Chopped Southwest Chicken Salad with
Chipotle Mango Avocado Dressing
Dressing:
  • 2 mangoes, peeled and seeded
  • 1 avocado, peeled and seeded
  • juice of 2 limes
  • 1/4 cup finely chopped cilantro
  • 1/4 tsp. chipotle powder
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. garlic powder
Spice Blend:
  • 1 tbsp. cumin
  • 1 tsp. chili powder
  • 2 tsp. paprika
  • 1 tsp. garlic powder
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
Steps:
  1. Spray a large skillet with cooking spray and heat on medium heat.  Add the chopped chicken and the spice blend.  Stir to combine and continue to cook on medium heat for 7-10 minutes until chicken is cooked through.  Remove from the heat and set aside to cool.
  2. In a large mixing bowl combine the lettuce, beans, bell pepper, jicama, corn and scallions.  Mix well to combine and set aside.
  3. In a food processor or blender combine all the ingredients for the dressing.  Mix on high speed until smooth and creamy.  Adjust seasoning to taste, mix well on high speed and set aside.
  4. To Serve: Place the mixed salad ingredients in a very large serving bowl.  Spread the chicken on top.  Sprinkle the shredded cheese over the chicken and top with a few tablespoons of the dressing.  Garnish wit a sprig of cilantro.  Serve the extra dressing on the side.



Baked Margherita Spaghetti Squash

Baked Margherita Spaghetti Squash

Prep Time: 10 minutes / Cook Time: 45 minutes / Servings: 2
Baked Margherita
Spaghetti Squash

Ingredients:
  • 1 large spaghetti squash
  • 2 tbsp. olive oil
  • 1 large Roma tomato, finely chopped
  • 2 tbsp. finely chopped fresh basil
  • 1/4 cup shredded mozzarella cheese
  • 1 tsp. each salt & pepper
  • 1 tsp. garlic powder
Steps:
  1. Preheat the oven to 400 degrees.
  2. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle.  Use a spoon to remove the seeds and center strings.
  3. Drizzle the two halves with olive oil and then sprinkle with salt, pepper and garlic powder.
  4. Place the squash, open side down on a cookie sheet and bake for 30 minutes.  Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture.  If it's too hard to remove, cook for another 10 minutes.   Remove from the oven, scrape and fluff the stringy squash with a fork.  Leave the squash in the skin.
  5. Turn the oven up to broil. Add the tomatoes and fresh basil into the squash, stir and top with the mozzarella cheese.  Place in the broiler for 3-4 minutes, until the cheese is melted and slightly browned. Allow to cool for 5 minutes before serving the squash.



Baked Chinese Orange Chicken

 Baked Chinese Orange Chicken

Prep Time: 20 minutes / Cook Time: 30 minutes / Servings: 4
Baked Chinese
Orange Chicken

Ingredients:
  • 1 lb. boneless, skinless chicken tenders, cubed
  • 1 cup all-purpose flour
  • 1 cup egg substitute
  • 2 cups Panko bread crumbs
  • 1 orange, zested
  • 1/4 tsp. red chile flake (optional)
  • 1/2 cup orange juice
  • 1/2 cup sweet teriyaki glaze (I use Mr. Yoshida's)
  • 1/2 cup low-sodium chicken broth
  • 1/2 tsp. garlic powder
  • 2 tbsp. corn starch, dissolved in 1/4 cup COLD water
  • 1/4 cup chopped scallions
  • salt and pepper to taste
  • cooking spray

Steps:

FOR THE CHICKEN:
  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. Add the egg substitute to the second plate.
  5. On the third plate combine the panko bread crumbs, orange zest, red chile flake and season with salt and pepper. Mix until combined.
  6. Dredge the chicken bits 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.
  7. Spray both sides of all the chicken pieces liberally with cooking spray.  Bake in the oven at 375 degrees for 20 minutes.
FOR THE SAUCE:
  1. In a medium saucepan, combine the orange juice, teriyaki sauce and chicken broth. Season with garlic powder, salt and pepper.  Stir and cook on medium heat for about 5 minutes, until hot.
  2. Whisk in dissolved corn starch and stir until sauce is thickened.
TO SERVE:  Transfer chicken pieces to a serving bowl or dish.  Pour sauce over chicken and stir lightly to coat all pieces.  Garnish with chopped scallions.  Serve immediately.




Chicken Teriyaki Spinach Wrap
 











Chicken Teriyaki Spinach Wrap

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

Ingredients:
  • 1 lb. boneless, skinless chicken breast tenders, cubed
  • 3 cups small broccoli florets
  • 3 large carrots, peeled and cut on a bias (1/4" slices)
  • 3 cups white rice (any variety), cooked
  • 4 large spinach tortilla wraps (I use Mission)
  • 1 tsp. each salt and pepper
  • 1 tsp. garlic powder
  • 1/2 cup Mr. Yoshida's Sweet Teriyaki Marinade & Cooking Sauce (original flavor)
  • cooking spray
Steps:
  1. Spray a large skillet with cooking spray and heat on medium heat.  Add the chicken and carrots. Season with salt, pepper and garlic powder.  Continue to cook on medium heat for about 5-7 minutes until the chicken is almost cooked through and the carrots are soft. Add the broccoli and teriyaki sauce and continue to cook for another 2-3 minutes until the chicken is cooked through completely and the broccoli is just a bit tender.
  2. Heat the tortilla wraps on a gas burner or in the microwave for 30 seconds.  Lay them out flat and spread about 3/4 cup of the cooked white rice in the center of the tortilla.  Flatten it out so that it reaches about 2" from the sides.  
  3. Add 1/4 of the chicken and veggie mixture to the center of each tortilla.
  4. Roll the ends of the tortilla in first and then wrap the sides around, just like a burrito.  Cut in half with a very sharp knife and serve.


Health Nut Shepherd's Pie

Prep Time: 20 minutes / Cook Time: 50 minutes / Servings: 6

Health Nut Shepherd's Pie
Ingredients:
  • 3 large Russet potatoes
  • 1 pound lean ground turkey
  • 10 oz. sliced white mushrooms
  • 1/2 red onion, finely chopped
  • 1/2 red or green bell pepper, finely chopped
  • 4 stalks asparagus, cut into 1" pieces
  • 2 cups broccoli florets, roughly chopped
  • 2 cups cherry tomatoes, cut in half
  • 1 16 oz. jar tomato basil marinara sauce (I use Trader Joe's)
  • 1/4 cup shredded low-fat cheddar cheese
  • 1/3 cup low-fat milk
  • 1 tsp. garlic powder
  • salt and pepper
  • olive oil cooking spray
Steps:
  1. Preheat oven to 400 degrees.
  2. Peel and roughly chop the potatoes.  Add them to a large pot of boiling, salted water and boil on high heat for 12-15 minutes until soft when poked with a fork. Drain the potatoes and add them to a large mixing bowl.
  3. Add the milk, season with salt and pepper and mash until the potatoes are smooth and creamy.  Set aside.
  4.  Spray a large, heated skillet with olive oil cooking spray.   Add the onion, bell pepper and mushrooms.  Season with 1/2 tsp. garlic powder and salt & pepper to taste.  Cook on medium heat for 7-10 minutes until veggies are soft and liquid is absorbed from mushrooms.  Transfer to a large bowl, add the asparagus and broccoli, stir until combined and set aside.
  5. Re-spray the same skillet with cooking spray, add the ground turkey, season with 1/2 tsp. garlic powder and salt & pepper to taste.  Cook on medium heat for 7-10 minutes until turkey is browned and cooked through.
  6. Add the cherry tomatoes and marinara sauce.  Reduce heat to low and continue to cook for 7-10 minutes on medium heat until sauce is slightly reduced and tomatoes are soft.
  7. Remove the meat sauce from the heat and add to the bowl with the veggies.  Stir until all ingredients are combined and place in the bottom of a large casserole dish.  Spread the mashed potatoes on top with a spoon or spatula, covering all the meat sauce.  
  8. Top with the cheese and bake in the oven at 400 degrees for about 15-20 minutes, until the cheese is browned and bubbly.  Remove from the oven and cool for 10 minutes before serving.


Baked Ono Tacos

Prep Time: 20 minutes / Cook Time: 15 minutes / Servings: About 6 tacos
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Cream

Tacos
Ingredients:
  • 4 Hawaiian Ono Fish fillets (about 4 oz. each)
  • 4 tbsp. Southwest seasoning or rub
  • 6 Corn Tortillas
Steps:
  1. Rub the seasoning on both sides of the fish fillets. Place the fillets on a cookie sheet and broil in the oven for 10-12 minutes, until the fish is just cooked through. Break the fillets up into bite size pieces. 
  2. Warm the tortillas in the oven for 3-4 minutes. Place a few of the fish pieces into the center of each tortilla. Garnish with salsa slaw, roasted corn and red pepper chutney and mango avocado cream (recipes below).
Salsa Slaw
Ingredients:
  • 1/4 head green cabbage, finely shredded
  • 1 medium tomato, chopped
  • 3 scallions, chopped
  • 1 medium serrano chile, membrane and seeds removed, chopped
  • juice of 1 lime
  • salt and pepper to taste
Steps:
  1. Combine all ingredients into a large mixing bowl and stir well.
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Cream

Roasted Corn and Red Pepper Chutney

Ingredients:
  • 1 ear of yellow corn
  • 1 whole roasted red pepper (from a jar)
  • 2 tbsp. finely chopped fresh cilantro
  • 3 tbsp. apple cider vinegar
  • 2 tbsp. garlic infused olive oil (or 2 tbsp. olive oil and 1/2 tsp. garlic powder)
  • salt and pepper to taste
Steps:
  1. Place the corn in the oven and broil for about 5 minutes.  Turn over and broil for an additional 5 minutes.  Remove from heat, allow to cool for about 10 minutes.  Remove the husks and with a large knife,  cut straight down the ear of corn, removing the kernels.  Transfer the kernels to a large mixing bowl and discard the ear.
  2. Chop the roasted red pepper into small bits.  Transfer to the mixing bowl with the corn.
  3. Add the cilantro, vinegar and olive oil to the mixing bowl.  Stir until all ingredients are combined.  
  4. Season with salt and pepper, stir again until combined.
Mango and Avocado Cream
Ingredients:
  • 2 avocados, peeled, pitted and chopped
  • 1 medium mango, peeled, seeded and chopped
  • 1 tsp. Southwest seasoning or rub
  • salt and pepper to taste
Steps:
  1. Combine all ingredients in an immersion blender or food processor.  Mix on high speed for about 30 seconds, until mixture is smooth and creamy.  


Raw Vegetable Spaghetti with Sweet Cashew Pesto

Raw Vegetable Spaghetti with Sweet Cashew Pesto


El Diablo Shake N' Bake

El Diablo Shake N' Bake
Ingredients:
  • 4 large chicken breasts
  • 1 cup flour
  • 2 eggs, beaten
  • 8 oz. package panko bread crumbs
  • 1 tbsp. garlic powder
  • 1 tbsp. paprika
  • 1 tbsp. chili powder
  • 1 tbsp. cayenne pepper
  • salt and pepper
  • cooking spray

Steps:
  1. Slice the chicken breasts lengthwise into thirds.  Pat dry with a paper towel.
  2. Create your breading stations: 1) Spread the flour onto a plate; 2) Pour the eggs onto a second plate; 3) Pour the bread crumbs into a large, plastic, sealable bag.
  3. Cover each chicken piece in the flour and shake off the excess.
  4. Take four of the chicken pieces, coat them in the egg mixture, and then place them into the plastic bag with the bread crumbs.  Seal the bag and Shake vigorously for about 10 seconds, until the chicken pieces are coated with the bread crumbs.
  5. Arrange the chicken pieces in a baking pan sprayed with cooking spray.
  6. Repeat steps 4 and 5 with the rest of the chicken pieces.
  7. Spray both sides of the breaded chicken pieces well with cooking spray.
  8. Sprinkle both sides of the chicken pieces with salt and pepper, garlic powder, chili powder, paprika and cayenne pepper.
  9. Place in the oven N' Bake at 375 degrees for 20 minutes, until the chicken tenders are crispy and cooked through. Serve with ranch dressing for dipping.
El Diablo Shake N' Bake



Salmon of Capistrano 


Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 4

Salmon of Capistrano
Ingredients:
  • 4 fresh salmon fillets
  • 4 navel oranges, juiced
  • 3/4 cup balsamic vinegar
  • 1 tbsp. brown sugar
  • 4 cups fresh spring mix
  • 4 nectarines, cut in half and pits removed
  • 1/2 tsp. garlic powder
  • 1 tbsp. fresh rosemary, chopped
  • salt and pepper
Steps:
  1. In a small saucepan, combine orange juice, brown sugar and balsamic vinegar.  Stir until combined, bring to a boil and reduce to a simmer.  Season with salt and pepper.  Stirring occasionally, let the mixture simmer on low/medium heat until it is thick enough to thinly coat the back of a spoon, about 20 minutes (volume will reduce significantly).
  2. Soak 4 wooden skewers in water for about 20 minutes.  Place two nectarine halves on each skewer and set aside.
  3. Heat an outdoor grill on high heat.  Rub the salmon fillets with garlic powder, rosemary and salt & pepper on both sides.  Grill the salmon fillets and nectarines on high heat for about 3-4 minutes on each side, until the salmon is barely cooked through and the nectarines are soft.
  4. To serve:  Place the spring mix onto four separate serving dishes.  Place a salmon fillet on top of the spring mix and serve one skewer of nectarines on each dish.  Drizzle balsamic reduction over everything and serve immediately.
Salmon of Capistrano


Thai Chicken Tacos
Thai Chicken Tacos
Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 8 tacos

Ingredients:
  • 1 lb. boneless, skinless chicken breast, chopped
  • 2 tbsp. natural peanut butter (I use Trader Joe's)
  • 1/2 cup dark, sweet barbecue sauce (I use KC Masterpiece Original)
  • 1/2 tsp. Sriracha Hot Chili Sauce
  • 1 tsp. garlic powder
  • salt and pepper
  • 4 scallions, chopped
  • 1/4 cup finely chopped cilantro
  • 1/4 cup finely chopped fresh basil
  • 1 large carrot, shredded
  • 8 corn tortillas
Steps:
  1. In a medium mixing bowl, combine the cilantro, basil and scallions.  Mix well until combined.  Set aside.
  2. Spray a large skillet with cooking spray.  Heat the pan on medium heat and add the chicken.  Season with salt and pepper and garlic powder. Continue to cook on medium heat for about 5 minutes, until the chicken is almost cooked through.
  3. In a separate medium mixing bowl, combine barbecue sauce, peanut butter and Sriracha hot sauce.  Mix well until combined and add to the chicken.  Stir well and cook on medium heat until the sauce reduces by about 1/2 and the chicken is cooked through.
  4. Warm the tortillas in the microwave or on a gas burner for 30 seconds each. 
  5. To serve:  Place 2-3 tortillas flat on a plate, place about 1/8 of the chicken mixture into each of the tortillas, sprinkle with the cilantro mixture and top with carrots. Serve immediately.


Jerk Pork Tenderloin with Mango Chutney and Coconut Basmati Rice
 
Prep Time: 30 minutes / Cook Time: 4 hours 30 minutes / Servings: 4

Ingredients:
  • 1 cup Basmati Rice
  • 14 oz. (one can) Lite Coconut Milk
  • 2 Mangoes, peeled, seeded and chopped
  • 2 Red Bell Peppers, seeded and chopped
  • 4 chopped Scallions
  • 1/2 cup Freshly Squeezed Orange Juice
  • 1 lb. pork tenderloin
  • 1/4 cup Golden Raisins
  • 1/4 cup Cilantro
  • 1/2 cup crushed Macadamia nuts
  • 1 1/2 cups low-sodium chicken broth
  • 2 tablespoon Extra Virgin Olive Oil
  • 3 tbsp. Apple Cider Vinegar
  • 1 tsp fresh grated ginger (I used my zesting tool)
  • 1 1/2 tsp Pumpkin Pie Spice
  • 1 tbsp ground allspice
  • 1/2 tsp Cloves (ground)
  • 1/2 tsp. red chile flake
  • salt and pepper
Steps:
  1. In a medium saucepan, heat 1 Tbsp olive oil on high heat. Add 1 cup Basmati rice and toast the rice for 2-3 minutes, stirring constantly. Stir in 1 cup light coconut milk, and 1/2 cup water. Season with salt, bring to a boil, reduce heat to simmer, cover and continue to cook until rice is soft and liquid is absorbed, about 20-25 minutes. Remove from heat and set aside.
  2. In a separate, medium saucepan, add mangoes, red bell pepper, chopped scallions, grated ginger, orange juice, apple cider vinegar, 1/4 tsp. red chile flake and 1/2 tsp. Pumpkin pie spice.  Season with salt and pepper and stir until all ingredients are combined. Cook on medium heat until fruits and vegetables are soft, and juices are reduced, about 25 minutes. Stir in golden raisins and Macadamia nuts in last 2-3 minutes of cooking.
  3. Cut the pork tenderloin into cube size pieces. In a large skillet, heat 1 Tbsp olive oil on medium heat. Add pork and season with salt and pepper.  Brown the meat for about 3 minutes on each side.  Transfer the meat to a crock pot and add 1 cup low-sodium chicken broth, 1 Tbsp. ground allspice, 1/2 tsp. Ground cloves, 1 tsp. pumpkin pie spice and 1/4 tsp. red chile flake. Stir until ingredients are combined. Cook the meat on high in the crock pot for about 3 hours, until meat is ready to be shredded with a fork.
  4. Remove the meat from the crock pot, shred with a fork and transfer it back to the crock pot. Adjust seasoning and add another 1/2 cup chicken broth if necessary. Continue to cook in crock pot for an additional 30-40 minutes.
  5. To serve: shape 1/2 cup coconut rice in a 1/2 cup measuring cup. Place on plate. Spoon the shredded pork tenderloin onto the plate over rice. Spoon the mango chutney on top of the pork.  Garnish with chopped cilantro.


Herb Roasted Chicken and Vegetables

Prep Time: 30 minutes / Cook Time: 2 hours / Servings: 6

Ingredients:
  • 1 whole frying chicken (about 5 lbs.), thawed
  • 4-5 large carrots, peeled and roughly chopped
  • 4-5 medium Russet potatoes, cleaned and roughly chopped
  • 1/2 medium Butternut Squash, peeled and roughly chopped
  • 1/4 red onion, peeled and roughly chopped
  • 1/2 cup Extra Virgin Olive Oil
  • 2 tbsp. finely chopped fresh thyme
  • 2 tbsp. finely chopped fresh rosemary
  • 2 tbsp. finely chopped fresh oregano
  • 2 large garlic cloves, pressed
  • 2 scallions, finely chopped
  • Herb mixture after it's been prepared
  • salt and pepper

Steps:
  1. Preheat oven to 350 degrees. 
  2. Combine 1/4 cup olive oil, thyme, rosemary, oregano, chopped scallions and pressed garlic cloves.  Season with 1 tsp. each salt and pepper.  Whisk until combined.
  3. Prepare the chicken by first removing the giblets from the inside of the chicken.  I also like to cut off any excess skin and tie the feet together with some baking twine or a string of cheese cloth.
  4. Using a basting brush, spread all of the mixture evenly over the chicken, working some under the skin of the breast. Place the prepared chicken in a large roasting pan and set aside.
  5. In a large mixing bowl, combine the carrots, onions, potatoes and butternut squash.  Add the remaining 1/4 cup olive oil and generously season with salt and pepper.  Toss with your hands until well mixed and all veggies are coated with olive oil and seasoning.  
  6. Evenly add the veggies to the roasting pan on all sides.  
  7. Place in the oven at 350 degrees for 2 hours, uncovered.  Baste the chicken and stir the veggies about every 30 minutes, so that the skin browns and all the veggies cook evenly.  When the internal temperature of the chicken reaches 180 degrees, remove from the heat and allow to cool for 5-10 minutes before carving and serving.
Single serving, Herb Roasted Chicken and Vegetables



Baked Ponzu Orange Chicken
Baked Ponzu Orange Chicken
Photo by Lynn Chyi

Prep Time: 20 minutes / Cook Time: 25 minutes / Servings: 3

Ingredients:
Rice:
  • 1 cup short grain, white Calrose rice
  • 2 tbsp. butter
  • 2 cups water
  • 1 tsp. salt
Chicken:
Baked Ponzu
Orange Chicken
  • 4 boneless, skinless chicken breast tenders, quartered
  • 1 cup flour
  • 1/2 cup egg substitute
  • 1 bag of Boulder Canyon Rice & Bean chips with Adzuki Beans (available at Whole Foods Market)
  • olive oil cooking spray
Sauce:
  • 1 cup Ponzu sauce
  • 1 orange, quartered
  • 1/4 tsp. red chili flake
  • 3 tbsp. Agave Nectar
  • 1 scallion, chopped (white part only)
  • 1 tbsp. corn starch, dissolved in 1/4 cup water
Garnish:
  • 6 scallion sprigs (green end only)
  • 2 scallions, finely chopped (green end only)
  • 3 orange slices, cut in half
  • 1 tsp. orange zest 
  • 1 tsp. red chili flake
  • Olive oil spray
Steps:
Rice:
  1. Heat a medium saucepan to medium heat. Add the rice, butter and salt.   Stir with a wooden spoon for 3-4 minutes, until butter is melted and rice is toasted.  
  2. Add 2 cups of water, bring to a boil, cover, and reduce heat to simmer.  Allow to cook for 20 minutes, until rice is soft and water is absorbed.  Remove from heat and set aside.
Chicken:
  1. Preheat oven to 400 degrees.
  2. Spray a large cookie sheet with olive oil spray.
  3. Set up three stations; 1) a plate or bowl with one cup flour; 2) a plate or bowl with 1/2 cup egg substitute; 3) a large, sealable plastic bag.
  4. Empty the bag of chips into the sealable plastic bag and crush them until they're a fine, bread crumb like texture.
  5. Take 2-4 pieces of the quartered chicken tenders and dredge each piece through the flour, and shake off excess.
  6. Next, coat the pieces in the egg substitute and then toss them in the bag of chip crumbs.  Close the bag, then shake and squeeze the bag slightly to coat the pieces completely in the crumbs.
  7. Remove the breaded pieces from the bag and place them on the cookie sheet. 
  8. Repeat steps until all the chicken pieces are breaded and coated.  
  9. Spray both sides of all the pieces with olive oil cooking spray.  
  10. Place the chicken in the oven and bake at 400 degrees for 15 minutes.  Remove from the oven, dip in the Orange Ponzu Sauce and serve immediately.
Sauce:
  1. In a small saucepan combine Ponzu sauce, red chili flake, Agave nectar and chopped scallion.  Squeeze the juice from the four orange quarters into the saucepan and then place the rinds into the saucepan. Stir until combined and bring the sauce to a boil.  Reduce to a simmer, cook 5 minutes and then remove the orange rinds with tongs, squeezing out the remaining juice.
  2. Add corn starch and whisk vigorously until desired thickness is achieved.  Reduce heat to low and keep warm until ready to serve.
To Serve:
  1. Place two scallion sprigs diagonally on a plate.
  2. Spray a 1/3 measuring cup with olive oil spray.  Tightly pack the measuring cup with rice and carefully empty it onto the center of the plate, creating a circular cup shaped serving of rice.  Twist 1/2 of an orange slice and place on top of each serving of rice.
  3. Dip each piece of baked chicken in to the saucepan of hot Orange Ponzu Sauce and quickly remove with a slotted spoon.  Place 4-5 pieces of chicken on each plate.
  4. Garnish chicken with chopped scallions, a pinch of orange zest and a pinch of red chili flake. 
  5. Divide the remaining sauce up into three small ramekins and place on the plate to serve for dipping.



Ground Elk with Israeli Cous Cous and Fresh Spinach

Prep Time: 10 minutes / Cook Time: 40 minutes / Servings: 4
Ground Elk with Israeli Cous Cous
and Fresh Spinach

Ingredients:
  • 1 lb. ground Elk
  • 1 1/2 cups Israeli Cous Cous, prepared to package directions
  • 1 bell pepper (I used 1/2 yellow and 1/2 orange)
  • 2 cups raw spinach leaves, washed and drained
  • 3 scallions, chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 1/2 tsp. garlic powder
  • salt and pepper to taste
  • 1/4 cup four cheese Italian blend (optional) 
  • 5-6 grape tomatoes for garnish

Steps: 
  1. Preheat oven to a high broil.  
  2. Cut the bell pepper in half lengthwise and remove the seeds.  Place the pepper halves in the broiler and cook for about 5 minutes until blistered and browned.  Remove from the heat, allow to cool, chop, and transfer to a large mixing bowl.  
  3. Prepare the Israeli Cous Cous according to package directions.  Transfer 1 1/2 cups of the cooked cous cous to the mixing bowl with the bell peppers.  Reserve and refrigerate the rest.  
  4. While the cous cous is cooking, heat a large skillet on medium heat with 1 tbsp. olive oil.  Add the ground Elk and chopped scallions.  Season with salt and pepper and the garlic powder.  Break up the Elk into small chunks, stir with the scallions and continue to cook until all the meat is browned and cooked through, about 7-10 minutes.  
  5. Add the Elk mixture to the mixing bowl, stir in the spinach and stir until all ingredients are combined.  Allow the heat from the cous cous and meat to wilt the spinach for 2-3 minutes.  
  6. To serve: Spoon about 1/4 of the mixture onto a plate, drizzle with olive oil and sprinkle with salt.  Top with grape tomatoes and garnish with a pinch of cheese around the edges of the plate. 

Ground Elk with Israeli Cous Cous and Fresh Spinach



Greek Chicken Pitas with Tarragon Yogurt Sauce

Prep Time: 20 minutes / Cook Time: 10 minutes: Servings 4 pitas

Ingredients:
  • 2 Pita Bread rounds, cut in half and opened
  • 2 large chicken breasts, chopped
  • 2 tbsp. olive oil
  • 2 tsp. Italian Seasoning
  • 1/2 tsp. garlic powder
  • salt and pepper to taste 
  • 1/2 medium cucumber, peeled and chopped
  • 1 Roma tomato, chopped
  • 1 cup baby spinach, washed and roughly chopped
  • 1/2 cup feta cheese crumbles 
  • 1/4 cup chopped Kalamata Olives
  • 1/4 cup chopped Peperoncini
Steps:
  1. In a large skillet, heat the olive oil on medium heat.  Add the chicken, Italian seasoning, garlic powder and salt and pepper.  Cook on medium heat for 7-10 minutes, until the chicken is browned and cooked through.  Remove from heat and allow to cool for 5-10 minutes.
  2. Add the cucumber, tomato, spinach, feta, olives and peperoncini to the cooled skillet.  Stir until all ingredients are combined.  Spoon into opened pita pockets.  Serve with yogurt tarragon sauce (recipe follows).
Greek Chicken Pitas with Tarragon Yogurt Sauce
Tarragon Yogurt Sauce

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 4

Ingredients:
  • 1 cup Greek yogurt
  • 1/2 cucumber, peeled and grated
  • 1 tsp. chopped, fresh tarragon
  • 1/2 tsp. red chile flake
  • 1 tbsp. fresh lemon juice
  • 1/2 tsp. garlic powder
  • salt and pepper to taste
Steps:
  1. Combine all ingredients and stir until combined.  Serve with Greek chicken pitas.



Easy Crock Pot Chicken Machaca

Easy Crock Pot Chicken Machaca

Prep Time:  30 minutes / Cook Time: 6 Hours / Servings:  8

Ingredients:
  • 1 lb. boneless, skinless chicken thighs
  • 1 lb. boneless, skinless chicken breast
  • 1 green pepper, seeded and chopped
  • 1 Roma tomato, chopped
  • 6 scallions, chopped
  • 2 tbsp. olive oil
  • 3 cups low-sodium chicken broth
  • 2 tbsp. cumin powder
  • 1 tbsp. garlic powder
  • 1 tbsp. paprika
  • 1 tbsp. chili powder
  • 1tsp. cayenne pepper

Steps:
  1. Heat the olive oil in a large skillet.  Add the chicken, season with salt and pepper and sear on high heat for 3-5 minutes per side, until browned.  Remove the chicken from the pan and transfer to the crock pot.
  2. Add 1 cup of the chicken broth to the skillet, deglaze the pan with the broth, lower heat to medium, add scallions, peppers and tomatoes and cook for 3-5 minutes, until veggies are soft.  Remove from heat and transfer entire mixture to the crock pot.
  3. Add the rest of the chicken broth and remaining spices to the crock pot.  Cover and cook on low heat for 4 hours.
  4. Shred the chicken with a fork, adjust seasonings to taste, stir and cover.  Cook on low heat for another two hours.
  5. To Serve:  Stir well and spoon chicken onto serving dish with slotted spoon, draining some but not all of the juices before plating.  Serve with warm tortillas, rice, beans and/or salsa.



Baked Buffalo Drumsticks

Baked Buffalo Drumsticks

Prep Time: 10 minutes / Cook Time:  40 minutes / Servings: 6 drumsticks

Ingredients:
  • 6 large chicken drumsticks, skin on
  • 1/2 cup olive oil
  • 1/2 cup Frank's RedHot Sauce
  • 1 tsp. garlic powder
  • 1 tsp. salt
  • 1 tsp. pepper
  • 1/4 cup fresh scallions
Steps:
  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl, combine olive oil, hot sauce, garlic powder, salt and pepper.  Whisk until all ingredients are combined, about 1 minute.  Add the drumsticks and toss with your hands until coated.  Allow the chicken to marinate for about 5 minutes. 
  3. Arrange the drumsticks onto a cookie sheet and pour the remaining marinade over the chicken.  Bake in the oven at 375 degrees for 30 minutes.  FOR CRISPY SKIN:  Place the drumsticks in the broiler for an additional 10 minutes after baking. 
  4. To Serve:  Brush with some additional hot sauce, garnish with fresh scallions and serve over salad recipe that follows.

Buffalo Veggie Salad

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 4

Ingredients:
  • 1 head leaf lettuce, washed and chopped
  • 3 large carrots, peeled and shredded
  • 3 large celery stalks, sliced
  • 1/2 cup Low-Fat Ranch Dressing
  • 1 Roma Tomato, sectioned
Steps:
  1. Combine lettuce, carrots, celery and dressing.  Toss well until all ingredients are combined.
  2. Serve onto plates and garnish edges with Roma Tomato.
Baked Buffalo Drumsticks


Grilled London Broil Tacos with Mango Salsa

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 8 tacos
Ingredients:
  • 1 lb. London Broil steak
  • 8 corn tortillas
  • 2 ripe mangoes, chopped
  • 2 Roma Tomatoes, chopped
  • 2 green onions, chopped
  • 2 tbsp. finely chopped cilantro
  • 1/2 jalapeno pepper, seeded, membrane removed and chopped
  • 1 lime, juiced
  • Grilled London Broil Tacos with Mango Salsa
  • salt and pepper to taste
Steps:
  1. Season the steak with salt and pepper, and rub with olive oil.  Place on a hot grill and cook on high heat for 7-10 minutes per side, depending on thickness and desired temperature.  Medium rare is about 130 degrees. Thinly slice the meat after allowing it to sit for about 5-10 minutes.
  2. In a mixing bowl, combine the mangoes, tomatoes, green onions, cilantro, jalapeno and lime.  Season with salt and pepper to taste and stir until combined.
  3. Heat the corn tortillas on the grill for about 30 seconds per side.  
  4. Place a few slices of steak into each tortilla, top with the salsa and serve.
Mango Salsa



Gluten-Free Orange Chicken with Wilted Spinach

Prep Time: 20 minutes / Cook Time:  40 minutes / Servings: 4
Gluten-Free Orange Chicken with Wilted Spinach
Ingredients:
  • 2 cups cooked brown rice
  • 1lb. chicken tenders, cubed
  • 2 large carrots, sliced
  • 1 red bell pepper, cubed
  • 3 cups fresh spinach leaves, washed and roughly chopped
  • 1 cup freshly squeezed orange juice
  • 2 tbsp. corn starch
  • 1 tbsp. brown sugar
  • 1 cup low-sodium chicken broth
  • 2 tsp. garlic powder
  • 4 tbsp. orange zest (for garnish)
  • 1 orange, cubed (for garnish)
  • cooking spray
  • salt and pepper
Steps:
  1. SAUCE :  Mix the corn starch in a glass with 1/2 cup cold water.  Stir with a fork until corn starch dissolves completely.  
  2. In a small saucepan, combine orange juice, brown sugar and 1/2 cup chicken broth.  Bring to a simmer and whisk in corn starch mixture until the sauce thickens.  Reduce heat to low and stir frequently.
  3. CHICKEN:  Spray a large skillet generously with cooking spray.  Add carrots and bell pepper.  Season generously with salt and pepper and cook on medium heat for 4-5 minutes, until carrots and peppers begin to soften.  
  4. Add chicken and garlic powder and continue to cook on medium heat for an additional 5-7 minutes, until the chicken browns and is almost cooked through.  
  5. Add the remaining 1/2 cup chicken broth, deglaze the pan with the broth, and cook until the chicken is completely cooked through and the broth is almost cooked off.
  6. Pour the orange sauce slowly into the chicken mixture, reduce heat to low and stir well until all the ingredients are combined.  Fold in spinach and stir around until the spinach is wilted, just about 1-2 minutes.  Remove from heat.
  7. TO SERVE:  Spoon 1/2 cup brown rice onto 4 plates.  Spoon 1/4 of the chicken mixture onto each plate.  Garnish with orange cubes and finish with orange zest.  Serve immediately.  



Baked Chicken Parmesan

Baked Chicken Parmesan
Prep Time:  15 minutes / Cook Time:  20 minutes / Servings: / 4

Ingredients:
  • 1 1/2 cups brown rice
  • 1/1/2 cups low sodium chicken broth
  • 1/2 cups water
  • 2 chicken breasts, butterflied and cut through
  • 2 cups bread crumbs
  • 1 cup shredded parmesan cheese
  • 1 tbsp. Italian seasoning
  • 2 tsp. garlic powder
  • 1 cup flour
  • 3/4 cup egg beaters
  • 16 oz. marinara sauce
  • cooking spray
  • salt and pepper

Steps:
  1. Combine rice, chicken broth and water.  Season with salt and pepper.  Bring to a boil on high heat, then reduce to a simmer, cover and continue to cook until rice is soft and liquid is absorbed, about 30 minutes.
  2. Set up three breading stations:  1) Flour,seasoned with salt, pepper and garlic powder,  2) Egg Beaters, 3) Bread crumbs, Italian Seasoning, 1/2 cup parmesan cheese. 
  3. After butterflying the chicken, you should have 4 equal size pieces.  Pound out with a cooking mallet to 1/4" thickness.  Dip each piece in the flour first, shake off excess, then the egg, then the bread crumb mixture. 
  4. Spray each side of the chicken breasts and a flat baking dish liberally with cooking spray.  Lay the chicken flat in the baking dish and cook in the oven at 400 degrees for about 10 minutes.  Turn the oven up to broil for another 5 minutes so they get really brown and crispy.
  5. Heat the marinara sauce in a medium saucepan. 
  6. Remove the chicken from the oven, spread the marinara on top and then add the remaining cheese.  Return to the broiler for another 5 minutes to melt the cheese. 
  7. To serve:  Spread 1/4 of the brown rice onto a plate, top with the chicken, sauce and cheese.

 Baked Chicken Chimichangas

 

Prep Time: 30 minutes / Cook time: 4 hours 30 minutes / Servings: 8

Ingredients:

  • 4 large chicken breasts
  • 1 medium green bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 tbsp. of chili powder
  • 1 tbsp. of ground cumin
  • 2 14.5 oz. cans chicken broth
  • 1 medium yellow onion, chopped
  • 1 tbsp. of garlic powder
  • 1 tsp. of cayenne pepper
  • 2 medium Avocados, sliced
  • 1 box of phyllo dough
  • 1 2.25 oz. can of sliced black olives, rinsed and drained
  • 1 15 oz. can black beans, rinsed and drained
  • 1 cup(s) of frozen corn, thawed and drained
  • 1/4 tsp. of Chipotle Chile Powder
  • 1 medium lime, juiced
  • 1/4 cup(s) of olive oil
  • 2 tbsp. of finely chopped fresh cilantro
Steps
  1. Combine chicken, green bell pepper, tomato, chili powder, ground cumin, chicken broth, red onion, garlic powder, cayenne pepper in a crock pot. Season with salt and pepper, stir and cook on high for about 3 hours. Shred the chicken with a fork, add black beans, olives and corn. Stir all ingredients well, cover and cook for one more hour.
  2. Remove the chicken from the crock pot and put in a large mixing bowl.
  3. Separate 5-6 sheets of phyllo dough and spray with cooking spray. Place about 1/4 cup of the chicken mixture into the center of the dough and shape into an oblong oval. Place several strips of avocado on top of the chicken mixture and fold the dough around the mixture, tucking the sides in as you roll.
  4. Repeat until all the chicken mixture is used. Brush the chimichangas and a cookie sheet with olive oil. Place the chimichangas on the cookie sheet and bake at 350 degrees for 20-25 minutes or until the phyllo dough is crispy and golden brown.

Vegetarian Black Bean Tacos
Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 4
Ingredients:
Vegetarian Black Bean Tacos
  • 12 corn tortillas
  • 15 oz. can of black beans
  • 1 cup cooked brown rice
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 4 scallions, chopped
  • 1/4 cup chunky salsa
  • 1/2 tbsp. smoked paprika
  • 1/2 tbsp. ground cumin
  • 1 tsp. garlic powder
  • 1/2 tbsp. chili powder 
  • 1/2 cup shredded Mexican cheese blend
  • 2 Roma tomatoes, chopped
  • 3 lettuce, chopped
  • salt and pepper to taste
  • olive oil cooking spray
Steps:
  1. Heat a large skillet to medium heat.  Spray with olive oil cooking spray and add the peppers and scallions.  Stir and cook for 2-3 minutes.  Add the black beans, brown rice, salsa, paprika, cumin, garlic powder and chili powder.  Season with salt and pepper to taste. Stir until combined and simmering.  Cover and allow to simmer for about 10-15 minutes, until veggies are soft.  Adjust the seasoning if needed, stir and remove from heat.
  2. Heat the tortillas on a gas stove or in the microwave for about 1 minute. 
  3. To serve: Place three tortillas on a serving dish, spoon some of the bean mixture into the center of each of the tortillas.  Top with a sprinkle of cheese, some chopped tomato and lettuce.  Serve immediately.

Garlic and Rosemary Roasted Pork Tenderloin

Prep Time: 4 hours, 15 minutes / Cook Time: 40 minutes / Servings: 4-6

Ingredients:
  • 1.5 lb. pork tenderloin
    Garlic and Rosemary Roasted
    Pork Tenderloin
  • 3 garlic cloves, pressed
  • 4 tbsp. chopped fresh rosemary
  • 2 tbsp. olive oil
  • 10 oz. sliced baby bella mushrooms
  • 1/2 red bell pepper, sliced
  • 1/2 orange or yellow bell pepper, sliced
  • 2 cups raw green beans
  • 1 tsp. onion powder
  • 2 tsp. each sea salt and cracked black pepper, plus more for seasoning veggies

Steps:
  1. Place the pork tenderloin in a large, sealable plastic bag.  Add 2 tsp. each of ground sea salt and cracked black pepper.  Add the pressed garlic cloves and the 3 tbsp. of the fresh rosemary.  Drizzle in about a tbsp. of olive oil.  Seal the bag and massage all the ingredients into the meat for about 1 minute.  Place the sealed bag in the refrigerator to marinate for at least 4 hours or overnight.
  2. Preheat oven to 350 degrees.
  3. Heat a large skillet to high heat with about 1 tbsp. olive oil.  When the oil is heated, add the pork tenderloin and ALL the oil/juices from the marinade bag.  Sear the pork for about 3 minutes on all sides, until it has a nice, dark brown color.  Remove the heat from the pan, reserve the heated pan and its drippings. 
  4. Wrap the meat tin foil and place it in a casserole or glass baking dish.  Bake in the oven for about 15-20 minutes until inside temperature reaches 135-140 degrees.  Remove from the heat and allow it to sit for 10 minutes before unwrapping, slicing and serving.
  5. While the meat is cooling, re-heat the large skillet to medium heat and add the peppers and mushrooms.  De-glaze the pan with about 1/2 cup water or chicken broth and stir the juices into the veggies.  Season the veggies with the onion powder, the remaining tbsp. of fresh rosemary and salt & pepper to taste.  Cook the mushrooms and peppers on medium heat for about 5 minutes, until the mushrooms begin to brown.  Add the green beans and continue to cook for another 5 minutes, until the green beans are softened, but still slightly crunchy.
  6. To serve:  Arrange the pork tenderloin on a serving dish.  Slice it on a bias to create 1" thick slices.  Pour the veggies and the drippings from the pan around the sides and serve.


Southwest Stuffed Zucchini

Prep Time: 20 minutes / Cook Time: 20 minutes / Servings: 12 zucchini halves

Ingredients:
  • 6 medium zucchini
  • 3 Morning Star Spicy Chipotle Black Bean Burgers, thawed and finely chopped
  • 1/2 cup cooked, short grain, brown rice
  • 1 Roma tomato, chopped (reserve about 2 tbsp. for garnish)
  • 1 ear of white corn, kernels removed and ear discarded (or 3/4 cup frozen corn kernels, thawed)
  • 2 scallions, chopped (reserve about 1 tbsp. for garnish)
  • 1/2 cup roasted red pepper, chopped
  • juice of 1 lime
  • 1 avocado, sliced for garnish
  • 1/2 tbsp. ground cumin
  • salt and pepper to taste
Baked Southwest Stuffed Zucchini

Steps:
  1. Preheat oven to 375 degrees.
  2. Cut the zucchini in half lengthwise and spoon out the centers with a melon baller.
  3. Heat a large skillet on medium heat.  Add the chopped veggie burgers, brown rice, Roma tomato, corn, scallions, roasted red pepper. Season with ground cumin and salt and pepper to taste.  Stir until combined and cook for 4-5 minutes, until all ingredients are heated and combined.
  4. Place the zucchini halves on a non-stick cookie sheet.  Spoon the veggie burger mixture evenly into the center of the hollowed out zucchini.  Place in the oven and bake at 375 degrees for about 20 minutes.
  5. Remove from oven, squeeze lime juice evenly over baked zucchini, garnish with remaining fresh tomato, scallions and avocado slices.



Black Bean, Mushroom and Quinoa Stuffed Peppers

Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 2

Black Bean, Mushroom and Quinoa Stuffed Peppers

Ingredients:
  • 2 red, yellow or orange bell peppers
  • 2 frozen, pre-cooked chipotle black bean burgers (I used Morningstar)
  • 10 oz. sliced crimini mushrooms
  • 1 cup cooked white quinoa
  • 2 tbsp. chunky, medium salsa (I used Herdez)
  • 1/4 cup shredded cheddar cheese
  • 1 tsp. garlic powder
  • salt and pepper to taste 
  • non-fat cooking spray
  • avocado and lime slices for garnish
Steps:
  1. Pre-heat the oven to broil or grill/stove to high heat.
  2. Slice the bell peppers in half lengthwise and remove the seeds and membranes.  Place the peppers in the oven or directly on the flame for 4-5 minutes on each side until blistery and partially blackened.  Remove from heat and set aside.
  3. Spray a large skillet with non-fat cooking spray.  Heat on medium heat.  Add the sliced mushrooms and season with salt, pepper and garlic powder.  Cook for 4-5 minutes, stirring occasionally until mushrooms are browned.
  4. Add the frozen black bean burgers and allow them to thaw in the heated pan for 2-3 minutes, breaking them apart completely as they thaw.  Add the quinoa and salsa, stir until combined and cook for 2-3 minutes, until everything is combined, heated and liquid is absorbed.
  5. Place the roasted peppers on a cookie sheet.  Spoon the black bean mixture into the peppers. Top with cheese and return to the broiler for about 1 minute to melt the cheese.
  6. To serve:  Place two stuffed pepper halves onto a serving dish.  Garnish with avocado slices and/or lime wedge and serve immediately.



Baby Bok Choy Stir Fry

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 2

Ingredients:
Baby Bok Choy Stir Fry
  • 2 tbsp. olive oil
  • 4 baby bok choy, quartered
  • 6 oz. shittake mushrooms
  • 6 spears asparagus, chopped into 1" pieces, ends trimmed
  • 1 red bell pepper, julienned
  • 3 scallions, chopped
  • 15 oz. can vegetable broth
  • 2 tbsp. corn starch
  • 1 1/2 tsp. garlic powder
  • salt and pepper to taste
  • 2 cups cooked brown rice
Steps:
  1. In a large wok, heat the olive oil on high heat.  Add the bell peppers and mushrooms.  Stir fry on high heat for 2-3 minutes.
  2. Add the baby bok choy, asparagus and scallions.  Season with 1 tsp. garlic powder and salt & pepper to taste.  Continue to stir fry on high heat for 2-3 minutes.  Remove from heat and set aside.
  3. Dissolve the corn starch in a glass with 2 tbsp. cold water.  Stir vigorously with a fork until completely dissolved. 
  4. In a separate sauce pan, heat the vegetable broth on medium heat.  Season with 1/2 tsp. garlic powder and salt and pepper to taste.  Bring to a boil and stir in the dissolved corn starch.  Stir with a wire whisk until thickened.  Pour the sauce into the wok with the vegetables and stir until combined.
  5. To serve:  Spread the cooked brown rice out onto two serving plates.  Spoon the stir fry on top of the rice and serve.



Mediterranean Goat Cheese, Portobello and Veggie Pita
Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4
Ingredients:
Mediterranean Goat Cheese, Portobello and Veggie Pita
  • 4 gluten-free pita bread pockets
  • 5 oz. garlic and herb goat cheese, softened
  • 10 oz. sliced Baby Bella Mushrooms
  • 1 carrot, shredded
  • 1 zucchini, shredded
  • 1 cup chopped broccoli florets
  • 1/2 cup chopped sun dried tomatoes
  • 1 red bell pepper, roughly chopped
  • 1/2 tsp. Italian or Mediterranean seasoning
  • 1/2 tsp. garlic powder
  • olive oil cooking spray
  • salt and pepper to taste
Steps:
  1. Heat a large skillet on medium heat and spray with olive oil cooking spray.  Add the bell peppers, sun dried tomatoes and mushrooms. Cook on medium heat for 2-3 minutes.
  2. Stir in zucchini, broccoli and carrots.  Season with Italian or Mediterranean seasoning, garlic powder and salt & pepper to taste.  Stir until combined and continue to cook on medium heat for 3-4 minutes, until veggies are soft.
  3. Heat the pitas in the microwave for about 30 seconds.  Cut in half and open the pockets with a butter knife.  
  4. Spread some of the softened goat cheese on both sides of the inside of the pita pockets.  Spoon the veggie mixture into the pita pockets and serve.


Easy Ground Turkey Shepherd's Pie

Prep Time: 10 minutes / Cook Time: 30 minutes / Servings: 4-6

Easy Ground Turkey
Shepherd's Pie
Ingredients:
  • 4-5 large russet potatoes, washed, peeled and quartered 
  • 1/2 cup low-fat or skim milk
  • 3 tbsp. extra virgin olive oil
  • 1 lb. lean ground turkey
  • 1 tbsp. finely chopped, fresh rosemary
  • 1/4 cup Worcestershire sauce
  • 2 cups low-sodium chicken broth
  • 4 tbsp. corn starch
  • 1 cup frozen peas and carrots
  • 1 tsp. smoked paprika
  • salt and pepper to taste
Steps:
  1. Preheat oven to 375 degrees.
  2. Bring a large pot of salted water to a boil. Add the potatoes and boil for 10-12 minutes until soft when pierced with a fork. Remove from heat, drain and transfer to a large mixing bowl.
  3. Add the milk and 2 tbsp. olive oil. Season with salt and pepper to taste. Mix with a potato masher or an electric mixer until smooth and creamy. Set aside.Heat 1 tbsp. olive oil in a large skillet on medium heat. Add the ground turkey and season with salt and pepper. Add the rosemary, stir and cook on medium heat for 7-10 minutes until turkey is cooked through.
  4. Stir in the peas and carrots, remove from the heat and set aside.
  5. In a small saucepan, heat the Worcestershire sauce and chicken broth on medium heat. Season with pepper to taste.
  6. Dissolve the corn starch in a glass with 1/4 cup of cold water. Mix with a fork until completely dissolved and no lumps are present.
  7. Whisk the dissolved corn starch into the chicken broth just before boiling. Whisk until a thick gravy is formed and remove from heat.
  8. Pour the gravy into the ground turkey mixture. Stir until all ingredients are combined. Transfer to a medium size casserole dish.
  9. Spread the mashed potatoes evenly over the ground turkey mixture with a spoon until completely covered. Top with smoked paprika.
  10. Bake in the oven at 375 degrees for about 15 minutes, until potatoes are slightly browned. Remove from heat and allow to cool for 5 minutes before serving.


Greek Stuffed Chicken Roulade with Creamy Sun Dried Tomato Sauce

Prep Time: 20 minutes / Cook Time: 20 minutes / Servings: 4

For The Chicken:
Ingredients:
  • 4 boneless, skinless chicken breasts, pounded out to 1/4" thickness
    Greek Stuffed Chicken Roulade
    with Creamy Sun Dried Tomato Sauce
  • 2 tbsp. olive oil
  • 2 fresh garlic cloves, pressed
  • 10 oz. sliced Crimini mushrooms, chopped
  • 1 yellow bell pepper, sliced
  • 1/2 cup sliced Kalamata olives
  • 2 cups fresh spinach leaves, stems removed
  • 1 tsp. salt-free Greek or Italian seasoning
  • 1/2 tsp. red chile flakes (optional)
  • salt and pepper to taste
Steps:
  1. Preheat oven to 375 degrees.
  2. Using a meat mallet, pound out the chicken breasts to about 1/4" in thickness.  Set aside.
  3. Heat a large skillet with the olive oil to medium heat.  Add the mushrooms and garlic.  Season with salt, pepper, red chile flake and Greek seasoning. Stir and cook on medium heat for about 5-7 minutes, until garlic is soft and liquid is cooked off from mushrooms.  Stir in the olives, cook for an additional 1 minute until olives are heated and combined.  Remove from heat and set aside.
  4. Lay the chicken breasts flat.  Spread 4-5 spinach leaves on top of each chicken breast, covering 3/4 of the meat.  Add 1/4 of the olive mixture on top of the spinach leaves, lengthwise in the center of the chicken breast.  Place 4-5 slices of yellow bell pepper across each of the chicken breasts, on top of the olive mixture.  Roll the chicken breasts up, starting with the smallest point at the end.  Fasten with a toothpick if necessary and place them in a glass baking dish.
  5. Cover the baking dish with foil and place in the oven to bake for about 20-25 minutes, until the chicken is completely cooked through.  Remove from heat and allow to cool for about 5 minutes before slicing and serving.
 For The Sauce:
Ingredients:
  • 1/3 cup light coconut milk
  • 1/2 cup sun dried tomatoes
  • 1 garlic clove
  • 2 large basil leaves
  • 1 roasted red pepper (from a jar)
  • 1 tbsp. capers
  • 1/4 cup fresh Italian parsley
  • salt and pepper to taste 
Steps:
  1. Combine all ingredients in a blender or food processor.  Mix on high speed for about 1 minute, until all ingredients form a thick, chunky sauce.  Transfer mixture to a small saucepan.
  2. Heat on medium heat for 4-5 minutes, stirring occasionally.  Season with salt and pepper to taste.  Reduce heat and keep warm until ready to serve.
TO SERVE:
Cut chicken breasts across the grain of the meat, showing the spirals of stuffing.  Spread onto serving plate and drizzle with sauce on top.






Braised Red Wine London Broil with Chipotle Cherry Chutney

For the Steak:
Ingredients:
  • 2 lb. London Broil steak
    Braised Red Wine London Broil
    with Chipotle Cherry Chutney
  • 1 red bell pepper, sliced
  • 1/2 large white onion, sliced
  • 2 large Russet potatoes, cubed
  • 16 oz. whole Baby Bella mushrooms
  • 3 large cloves garlic, pressed or minced
  • 2 cups red wine (I used Rex-Goliath Pinot Noir)
  • 32 oz. Beef Broth
  • 3 Bay leaves 
  • 5-6 sprigs fresh Thyme
  • salt and pepper to taste
  • olive oil cooking spray
Steps:
  1. Spray a large skillet with olive oil cooking spray. Heat on high heat.  Season the steak with salt and pepper.  Add the steak to the skillet and sear on high heat for 2-3 minutes on each side, until it is well browned on both sides.  Remove from heat and add to crock pot. Add 2 cups of the chicken broth to the empty pan, de-glaze with a wooden spoon and transfer the mixture to the crock pot.
  2. Add the bell pepper, onion, potatoes, mushrooms, garlic, red wine, remaining beef broth, bay leaves and thyme to the crock pot.  Season with salt and pepper to taste.  Stir until combined, rearrange the items in the crock pot so the steak is on the bottom. Cover and cook for 4 hours on high heat in the crock pot.
For the Chutney:
Ingredients:
  • 12 oz. bag frozen Sweet Cherries, thawed
  • zest of 1/2 lime
  • 1/2 chipotle pepper in adobo sauce
  • 3 whole cloves
  • 2 tbsp. apple cider vinegar
  • 2 tbsp. agave nectar
  • salt and pepper to taste
 Steps:
  1. Combine all ingredients into a small saucepan. Be sure to include the juices from the bag of cherries. 
  2. Heat on medium heat and smash with a potato masher or spoon as the mixture heats up.  Bring to a boil, reduce to a simmer and stir occasionally until the mixture is thickened and most of the juice is cooked off, about 20 minutes. Remove the cloves (if you can find them) before serving.










3 comments:

  1. Keep up the good work.

    ReplyDelete
  2. looking through your recipes. Can't wait to try some out.

    ReplyDelete