Snapper with Tomatoes & Olives

Olives contain monounsaturated fatty acids, often called “good” fats. When eaten in moderation, this fat is believed to protect against heart disease.

Snapper with Tomatoes & Olives

Serves 4 

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 4 6-ounce snapper, sole or tilapia fillets
  • sea salt and freshly ground black pepper, to taste
  • 1 teaspoon fennel seeds, ground
  • 1 cup black olives, pitted
  • 1/4 cup dry white wine
  • 1 pound grape tomatoes, halved

Preparation

  1. Preheat oven to 400 degrees. Season fish fillets with salt and pepper. In large ovenproof skillet, heat olive oil over medium-high. Add fish, skin side down, to skillet. Scatter olives around fish and add wine.
  2. Place skillet in preheated oven and cook until fish is opaque and flakes easily with a fork, about 6-8 minutes. Remove from oven and add tomatoes to skillet. Let sit until tomatoes just begin to wilt, about 3 minutes. Serve immediately.

Make It A Meal

CHC suggestion: Steamed Brown Rice and Yellow Squash                                  

                                                                                                                                                                                                           052215

Penne with Chicken & Arugula Pesto

Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.

Penne with Chicken & Arugula Pesto

Serves 4

Ingredients

  • 1 pound whole grain penne
  • 12 ounces fresh arugula, washed and dried
  • 1 cup walnuts, lightly toasted
  • 2 cloves garlic
  • 1/4 cup extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste
  • 1 cup frozen peas, thawed
  • 2 cups grilled chicken, cubed
  • 1/2 cup Parmesan cheese

Preparation

  1. Cook pasta according to package directions. Save 1/2 cup of the pasta water, then drain. Set aside. Reserve pot. Meanwhile, to blender or food processor, add arugula, walnuts and garlic. Process for 15 seconds. Add salt and pepper and process for several more seconds. While processor is running, slowly add oil. Once combined, add reserved pasta water and process until desired consistency is reached.
  2. Return pasta to pot and place over very low heat. Add pesto and toss well to combine. Stir in peas, chicken and cheese. Leave over heat until peas are warmed through, about 5 minutes. Serve warm.

 

Make It A Meal

CHC suggestion: Serve with Green Salad with Amazing Asparagus Dressing        

                                                                                                                                                                                                        052115

Mini Vegetable Frittatas

Eggs are a great source of protein and contain “good” fat.
 They are one of the only foods that contain naturally occurring vitamin D. 

Mini Vegetable Frittatas

Serves 4

Ingredients

  • 6 eggs
  • 1/2 cup nonfat milk
  • sea salt and freshly ground black pepper, to taste
  • 1 cup low fat Cheddar cheese, shredded
  • 3/4 cup zucchini, chopped
  • 1/4 cup red bell pepper, chopped
  • 2 tablespoons red onion, chopped

Preparation

  1. Preheat oven to 350 degrees. Lightly grease 12-cup muffin pan with cooking spray. In medium bowl, beat together eggs, milk, salt and pepper until blended. Add cheese, zucchini, bell pepper and onion. Mix well. Spoon evenly into prepared muffin tin. Bake in preheated oven until just set, about 20-22 minutes. Cool on rack for 5 minutes. Serve warm.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Breakfast or Healthy Snack                                                        

                                                                                                                                                                        052015

Apricot Chicken Salad

Apricots are packed with beta-carotene and fiber, making them a heart healthy choice. 

Apricot Chicken Salad

Serves 4

 

Ingredients 

  • juice and zest of 1 fresh lemon
  • 2 teaspoons poppy seeds
  • 2 teaspoons local honey
  • 1 tablespoon grainy mustard
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup dried apricots, quartered
  • 12 ounces cooked boneless, skinless chicken, diced
  • 1 red apple, diced
  • 4 stalks celery, diced
  • 4 scallions, sliced
  • 1/2 head green leaf lettuce
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. To medium bowl, add lemon zest, lemon juice, poppy seeds, mustard, honey, oil and apricots, and toss to combine. Let sit until apricots soften, about 15 minutes.
  2. Add chicken, apple, celery, scallions, salt and pepper and toss to combine. Equally divide lettuce leaves among 4 plates. Top with equal portions of chicken salad. Serve room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                                                

                                                                                                                                                                        051815

Mediterranean Asparagus Salad

Asparagus is a nutritionally well-balanced food rich in folate, potassium, vitamins, and fiber. A potent disease-fighter, it does everything from combat cancer, to slow down the aging process.

Mediterranean Asparagus Salad

Serves 4

Ingredients

  • 1 pound asparagus, trimmed and halved
  • 4 cups cherry tomatoes, halved
  • 1/2 cup low fat feta cheese, crumbled
  • 1 avocado, cubed
  • 1 cup basil leaves, chiffonade
  • 1/4 cup extra virgin olive oil
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons Dijon mustard
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large pot, boil asparagus in salted water until just tender crisp, about 2 minutes. Drain and place in bowl of ice water for 45 seconds. Drain and set aside.
  2. In small bowl, whisk together oil, lemon juice, mustard, salt and pepper. In large serving bowl, gently combine asparagus, tomatoes, feta cheese, avocado and basil. Drizzle dressing over everything and gently toss to coat. Serve room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                 

                                    

                                                                                                                                                                        051815

Tuna with Date & Cucumber Relish

Dates are a rich source of vitamins and minerals. The natural sugars they contain can provide a boost of energy.

Tuna with Date & Cucumber Relish

Serves 4 

Ingredients

  • 3/4 cup Medjool dates, pitted and chopped
  • 1/2 cup cucumber, chopped
  • 2 tablespoons fresh ginger, grated
  • 1 teaspoon low sodium soy sauce
  • 1 tablespoon fresh orange zest, grated
  • 4 tuna or swordfish steaks, about 5 ounces each
  • 1 tablespoon extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large bowl, combine dates, cucumber, ginger, orange zest and soy sauce. Set aside.
  2. Season tuna with salt and pepper. To large skillet, add oil and heat over medium-high. Add tuna and sear until desired doneness, about 5 minutes per side (if using swordfish, make sure it is completely cooked through). Place 1 steak each on individual plates and top with spoonful of relish. Serve immediately.

Make It A Meal

CHC suggestion: Grilled Asparagus and Whole Wheat Couscous                                         

                                                                                                                                                                        051515

Mediterranean Cobb Salad

Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.

Mediterranean Cobb Salad

Serves 4 

Ingredients

  • 2 cups spring lettuce mix with arugula
  • 8 ounce jar sun-dried tomatoes, sliced
  • 8 stalks asparagus, steamed or roasted
  • 1/4 cup olives, pitted and chopped
  • 1 yellow or orange bell pepper, sliced
  • 2 hard boiled eggs, sliced
  • 12 ounces cooked boneless, skinless chicken breast, cubed
  • 1/4 cup extra virgin olive oil
  • juice of 1 fresh lemon
  • sea salt and freshly ground black pepper, to taste
  • 1 tablespoon fresh tarragon, finely minced (or 1 teaspoon dried)

Preparation

  1. In small bowl, whisk together oil, lemon juice, salt, pepper, and tarragon. Set aside. On large serving platter, spread out lettuce/arugula mix to cover bottom. Layer remaining ingredients on top. Drizzle dressing over all ingredients. Serve immediately or chill for up to 2 hours.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                        

                                                                                                                                                                                                        051415

Fresh herbs can add delicioius flavors and bright colors to dishes, but they are also rich in healthy nutrients. 

Creamy Yogurt-Tarragon Dressing

About 1 Cup

Ingredients 

  • 3/4 cup plain nonfat Greek yogurt
  • 1 clove garlic, minced
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh tarragon (or 1 teaspoon dried)
  • 1/3 cup fresh parsley (or mint, cilantro, dill), chopped
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In food processor or blender, combine yogurt, garlic, mustard, tarragon and parsley and puree until smooth. Remove from processor and season to taste with salt and pepper. Chill until ready to use.

Make It A Meal

CHC suggestion: Toss Dressing with Favorite Salad or Use as a Dipping Sauce for Poached or Grilled Fish                                                           

                                                                                                                                                                        051315

Chicken & Medjool Date Lettuce Wraps

Dates are a rich source of vitamins and minerals. The natural sugars they contain can provide a boost of energy.

Chicken & Medjool Date Lettuce Wraps

Serves 4

Ingredients

  • 1/4 cup extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon local honey
  • sea salt and freshly ground black pepper, to taste
  • 1 1/4 cup pitted Medjool dates, cut into 1/4″ cubes, divided
  • 1 clove garlic
  • 12 ounces cooked boneless, skinless chicken breast, cubed
  • 1 large red bell pepper, diced
  • 4 green onions, sliced
  • 12 Bibb or Boston lettuce leaves
  • 1/4 cup slivered almonds, toasted

Preparation

  1. In blender or food processor, combine oil, vinegar, honey, salt, pepper, 1/4 cup dates and garlic. Blend until smooth. Cover and refrigerate until ready to serve.
  2. In medium bowl, combine chicken, remaining dates, bell pepper and green onions. Drizzle with dressing and toss to coat well. Arrange 3 lettuce leaves on each individual plate. Spoon equal amounts of chicken mixture into leaves and sprinkle with almonds. Serve immediately.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                        

                                                                                                                                                                                                        051215

Arugula, Orange & Goat Cheese Salad

Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.

Arugula, Orange & Goat Cheese Salad

Serves 4

Ingredients 

  • 3 tablespoons balsamic vinegar, divided
  • 1 teaspoon Dijon mustard
  • 11/2 tablespoons extra virgin olive oil, divided
  • 1 pound asparagus
  • sea salt and freshly ground black pepper, to taste
  • 2 cups arugula
  • 2 cups small-leaf lettuce, torn into bite-sized pieces
  • 2 oranges, peeled and segmented
  • 1 tablespoon pine nuts, toasted
  • 2 ounces goat cheese, crumbled

Preparation

  1. Preheat oven to 450 degrees. In small bowl, whisk together 2 tablespoons vinegar and mustard. Slowly whisk in 1 tablespoon oil, then 1 tablespoon hot water, until well blended.
  2. In rimmed baking pan, toss asparagus with remaining oil, salt and pepper. Arrange asparagus in single layer and roast in oven until just tender, about 10 minutes. Drizzle remaining vinegar over asparagus then return to oven until it forms a glaze, about 1 minute.
  3. Toss together arugula and lettuce and evenly divide among individual serving plates. Top with asparagus and orange segments. Sprinkle with pine nuts and goat cheese. Drizzle salad with remaining dressing and season to taste with salt and pepper. Serve immediately or chill and serve.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                           

 

 

 

                                    

                                                                                                                                                                        051115