Poached Salmon with Green Goddess Dressing

This meal is loaded with anti-inflammatory nutrients and antioxidants.
The green dressing provides a striking presentation with the salmon.

Poached Salmon with Green Goddess Dressing
Serves 4

Ingredients

• 1 pound salmon fillets
• 8 ounces clam broth
• 1/3 cup pinot grigio (or other dry white wine)
• 1 bay leaf
• 1 tablespoon chives, minced

• 1 avocado, peeled and pitted
• 1 small garlic clove, coarsely chopped
• 3/4 cup fat free buttermilk or fat free sour cream
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup fresh herbs (eg. tarragon, parsley, mint, basil), chopped
• 3 scallions, chopped, green part only
• 2 tablespoons rice vinegar
• 1/2 teaspoon salt
• fresh ground black pepper, to taste

Preparation
1. In large skillet with cover, combine salmon fillets, clam broth, wine, bay leaf and chives. Bring to gentle boil then immediately reduce heat and bring to simmer. Cover and simmer until fillets are cooked, about 15 minutes.
2. Prepare dressing: Combine all of the dressing ingredients in a blender and blend until smooth. Divide fish fillets among plates and top each with large dollop of dressing. Place any remaining dressing in serving bowl and serve with fish.

*NOTE: This dressing goes equally well over salads. To add more protein to a vegetarian meal, add 3-4 mashed anchovy fillets to the dressing. Just blend with the other ingredients.
Make It A Meal

CHC suggestion: Quinoa and Steamed Green Beans
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Turkey Stuffed Cabbage Leaves

This is a great dish to use leftover whole grains from a prior meal. Wheat berries or farro
are fine substitutes for the brown rice. You can also use ground chicken or pork instead of turkey.

Turkey Stuffed Cabbage Leaves
Serves 8-10 (about 20 rolls)

Ingredients

• 1 dark green cabbage
• 4 bay leaves
• 1/2 cup white wine vinegar
• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 1/2 cup mixed herbs, chopped (eg. thyme, dill, marjoram)
• 1 teaspoon smoked paprika
• 1/4 teaspoon ground cumin seeds
• sea salt and freshly ground black pepper, to taste
• 2 1/2 pounds ground turkey breast
• 1 1/2 cups cooked brown rice
• 1 egg, beaten
• 2 1/2 cups low sodium chicken stock

Preparation
1. Preheat oven to 350 degrees. In large pot, bring water with salt, 3 bay leaves and vinegar to boil. Take 20 outer bright green leaves off cabbage and blanch whole for 2-3 minutes, then plunge leaves into ice cold water. Remove thickest part of midrib.
2. In medium skillet, heat oil over medium-high heat. Add onion, garlic, herbs, paprika, cumin, salt and pepper. Cook until onion is soft, about 6 minutes. Remove from heat. In medium bowl, mix turkey with onion mixture and rice. Add egg and mix well. Take small handful of mixture and place on cabbage leaf. Starting from stem end, roll leaf, tucking edges inwards to make neat roll. Repeat with remaining mixture and leaves. Place rolls in casserole dish. Use small enough dish so that the rolls are tightly packed in a single layer. Cover with stock, add remaining bay leaf, and cook, covered, for 45 minutes.

Make It A Meal

CHC suggestion: Dilled Yogurt
Combine 1 cup nonfat plain Greek yogurt with 3 tablespoons chopped fresh dill and dip stuffed cabbage leaves in it.
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Peach Yogurt Muffins

Fresh peaches abound during the summer and provide a delicious foundation for these healthy summer muffins. Using unsweetened applesauce and fat free yogurt keeps these muffins moist and light.

Peach Yogurt Muffins
Servings: 12 muffins
Ingredients
• 1 cup whole wheat pastry flour
• 1/2 cup all purpose fllour
• 1/2 cup granulated sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup nonfat yogurt
• 1/3 cup unsweetened applesauce
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1 1/2 cups fresh peaches, peeled and coarsely chopped
• powdered sugar
Preparation
1. Preheat the oven to 400 degrees and lightly grease a 12 cup muffin tin with nonstick cooking spray; set aside. In large bowl, combine the flours, sugar, baking powder, baking soda, and salt.
2. In medium bowl, whisk together yogurt, applesauce, egg, and vanilla. Add wet ingredients to dry ingredients, stirring until just combined. Do not over mix. Fold in peaches and divide the batter evenly among the muffin cups.
3. Bake until toothpick inserted into center of the muffins comes out clean and the muffins are golden brown, about 20-25 minutes. Remove muffins from oven, let cool in tin for five minutes, then transfer to a wire rack to cool completely. Sprinkle with powdered sugar.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Healthy Snack

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Wheat Berry Chicken Salad

Wheat berries are hearty, nutty-tasting grains that are loaded with fiber, protein and
B vitamins. Make in advance and use in salads, soups and cereals all week.
Wheat Berry Chicken Salad
Serves 4

Ingredients

• 12 ounces skinless, boneless chicken breast
• 2 cups cooked wheat berries
• 2 green onions, chopped
• 1 medium cucumber peeled, seeded and finely chopped
• 2 tablespoons fresh thyme or tarragon, chopped
• 1 garlic clove, minced
• 1/2 jalapeno pepper, minced
• 2 tablespoons extra virgin oive oil
• juice of 1/2 lemon
• sea salt and freshly ground black pepper, to taste

Preparation
1. Season chicken with salt and pepper and cook on grill until cooked through, turning once, about 8 minutes. Remove from grill and cut into cubes. Set aside.
2. Meanwhile, in medium bowl, combine wheat berries, green onions, cucumber, thyme or tarragon, garlic, jalapeno, oil and lemon juice, and season with salt and pepper. Allow to sit at rooom temperature for 15 minutes. Add chicken and toss gently to coat. Serve at room termperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

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The Emperor’s Rice Salad

Once considered so rare that only the Emperor of China was allowed to consume it, black rice is quickly gaining in popularity in the United States due to its bold color, crispy texture and extremely high levels of anthocyanins.

The Emperor’s Rice Salad
Serves 4
Ingredients
• 1/2 cup uncooked black rice
• sea salt, to taste
• 1/2 cup fresh or frozen edamame, shelled
• 2 cups canned adzuki beans (or red kidney beans)
• 1/2 cup walnuts, coarsely chopped
• 1 tablespoon seasoned rice vinegar
• 1 tablespoon fresh lime juice
• 1 teaspoon fresh ginger, grated or minced
• 1 tablespoon sesame oil or walnut oil
• 2 tablespoons grapeseed oil
• 2 tablespoons fresh cilantro, chopped

Preparation
1. In small saucepan, combine rice, 1 1/4 cups water and salt, and bring to boil. Cover, reduce heat and simmer until all the water has been absorbed, about 40-50 minutes. Remove from heat. Remove lid, place
a clean dish towel over the pan and return the lid. Let sit for 10 to 15 minutes.
2. Meanwhile, if using frozen edamame, cook, following directions on package.
3. In medium bowl, toss together rice, edamame, adzuki beans, walnuts and cilantro.
In small bowl or measuring cup, whisk together rice vinegar, lime juice, ginger, sesame or walnut oil and grapeseed oil. Toss with the salad. Refrigerate at least 15 minutes. Serve chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

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Grilled Peach-Glazed Salmon

One large peach has about 3 grams of fiber, fewer than 70 calories,and plenty of vitamins A and C.

Grilled Peach-Glazed Salmon
Serves 4

Ingredients
• 4 6-ounce wild caught salmon fillets
• 1 recipe No Cook Tangy Peach Chutney
Preparation
1. Divide prepared No Cook Tangy Peach Chutney in half. Place one half in blender and process until smooth. In large plastic bag or covered dish, combine salmon with processed chutney and marinate for at least 20 minutes.
2. Preheat grill to medium. Lightly coat rack with oil to prevent sticking. Remove salmon from bag or dish and discard marinade. Place salmon on grill, skin side down and cook until translucent and flakes easily with fork, about 10-15 minutes. Top each fillet with spoonful of reserved chutney and serve.

 

Make It A Meal

CHC suggestion: Brown Basmati Rice and Steamed Broccoli

 
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Chicken & Roasted Eggplant with Curried Couscous

Eggplants are high in water and fiber content, and low in calories. They contain
a wide variety of nutrients, making them a valuable food for maintaining health.
Chicken & Roasted Eggplant with Curried Couscous
Serves 6
Ingredients
• 2 medium eggplants, cut into 1″ cubes
• 4 tablespoons extra virgin olive oil, divided
• 3 medium zucchini, cut into 1″ cubes
• 1 medium onion, chopped
• 1 tablespoon curry powder
• 2 cups whole wheat couscous
• 12 ounces grilled boneless, skinless chicken breast, cubed
• 1/2 cup roasted cashews, coarsely chopped
• 1/4 cup dried currants

Preparation
1. Preheat oven to 400 degrees. Mist two large baking sheets with cooking spray. Spread eggplant cubes out on 1 sheet, drizzle with 2 tablespoons oil, sprinkle with salt and pepper and toss well to coat. On second sheet, spread zucchini cubes out, drizzle with 1 tablespoon oil, sprinkle with salt and pepper, and toss well to coat. Place both baking sheets in preiheated oven. Remove zucchini after 25 minutes. Remove eggplant after 50 minutes. Transfer vegetables to bowl to cool.
2. Meanwhile, in large saucepan over medium-high, heat remaining oil. Add onion and cook until soft, about 6 minutes. Mix in curry powder and stir for 1 minute. Add couscous and stir for 3 minutes. Stir in 3 cups water. Turn heat off, cover pot and let stand until couscous is tender and liquid is absorbed, about 10 minutes. Fluff couscous with fork and add to bowl with vegetables. Add chicken, cashews and currants to bowl and toss well to combine. Serve room temperature or chilled.
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal
Try serving with No Cook Tangy Peach Chutney (Wednesday’s Recipe of the Day) on the side.

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No Cook Tangy Peach Chutney

One large peach has about 3 grams of fiber, fewer than 70 calories,and plenty of vitamins A and C.
No Cook Tangy Peach Chutney
Serves 6
Ingredients
• 4 scallions, chopped
• 1/2 teaspoon local honey
• 1 tablespoon white wine vinegar
• juice and zest of 1/2 lemon
• 2 teaspoons fresh ginger, grated
• 4 medium peaches, peeled, pitted and cubed
• sea salt and freshly ground black pepper, to taste
• pinch red chile flakes (optional)

Preparation
1. In medium bowl, combine scallions, honey, vinegar, lemon juice and zest, and ginger. Add peaches and toss to coat. Season with salt and pepper. Stir in chile flakes, if using. Cover and refrigerate for at least 1 hour, and up to 6 hours.
* Alternative: To use as a glaze before grilling pork, chicken or shrimp, add all ingredients to blender and process until smooth.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Flavorful Accompaniment to Grilled Fish, Chicken or Pork

 

 
082014

CHC Chicken Caesar Salad Wrap

Fish sauce dates back to ancient Greece. It is made from fermented whole fish and is a
great substitute for soy sauce. The best part about fish sauce? It’s not fishy tasting!
CHC Chicken Caesar Salad Wrap
Serves: 6
Ingredients
• 12 ounces grilled boneless, skinless chicken breast, sliced
• 1 large pasteurized egg yolk
• 1 teaspoon Dijon-style mustard
• 1 tablespoon freshly squeezed lemon juice
• 1/4 cup extra virgin olive oil
• 1 clove garlic, minced
• dash cayenne pepper
• 1/2 teaspoon gluten-free fish sauce
• 1 tablespoon Parmesan cheese, grated
• sea salt and freshly ground black pepper, to taste
• 1 small head romaine lettuce, cut or torn into large strips
• 1/4 cup pine nuts
• 6 large whole wheat tortillas
• 6 large pickle spears

Preparation
1. In blender or food processor, combine egg yolk, mustard, lemon juice, oil, garlic, cayenne pepper, fish sauce, and cheese. Blend until just smooth. Season with salt and pepper, to taste, and pulse several times.
2. Add lettuce to large bowl. Pour in dressing and toss to coat well. Mix in pine nuts. Place tortillas on individual serving plates. Equally divide salad among tortillas, mounding in middle. Top each with equal amounts of chicken slices placed to one side. Starting at side closest to chicken, roll each tortilla halfway, fold both edges in toward center, and continue rolling. Slice in half. Serve immediately with pickle spear on the side.
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

081914

Tofu & Eggplant Stir Fry with Homemade Hoisin

Eggplants are high in water and fiber content, and contain a wide array of nutrients.

Tofu & Eggplant Stir Fry with Homemade Hoisin
Serves 4

Ingredients
• 1 cup brown basmati rice
• 4 tablespoons low sodium soy sauce
• 2 tablespoons no salt or sugar added peanut butter
• 1 tablespoon local honey
• 3 tablespoons rice vinegar
• 3 cloves garlic, minced, divided
• 2 teaspoons sesame oil
• 1 teaspoon chinese hot sauce
• 1/8 teaspoon freshly ground black pepper
• 1 teaspoon cornstarch
• 4 tablespoons grapeseed oil, divided
• 1 pound firm organic tofu, cut into 1/2″ cubes
• 1 medium eggplant, cut into 1/2″ cubes
• 4 scallions, sliced, white & green parts separated
• 1 serrano or jalapeno pepper, minced
• coarse sea salt, to taste
• 1/4 cup fresh basil leaves, sliced

Preparation
1. Cook rice according to package directions. In small bowl, whisk together soy sauce, peanut butter, honey, rice vinegar, 1 clove garlic, sesame oil, hot sauce, black pepper, and cornstarch.
2. Meanwhile, heat 1 tablespoon grapeseed oil in large skillet over medium-high heat. Add tofu and cook, turning occasionally, until browned, about 8-10 minutes. Transfer to plate.
3. Add remaining oil to skillet. Add eggplant, scallion whites, remaining garlic, chili pepper, and sea salt, to taste. Cook, stirring frequently, until eggplant is tender, about 8-10 minutes. Add hoisin mixture, tofu, and scallion greens and cook, stirring gently, until the sauce is thickened, 1-2 minutes. Serve over rice and sprinkle with basil.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

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