Tomatoes & Tuna Salad

Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E. Cooking tomatoes helps makes some of their nutrients more readily absorbed by the body.

Tomatoes & Tuna Salad

Serves 4

Ingredients 

  • 1/2 cup red onion, diced
  • 1/3 cup nonfat plain Greek yogurt
  • sea salt and freshly groun black pepper, to taste
  • 2 6-ounce cans white tuna in water, drained
  • 2 stalks celery, thinly sliced
  • 3 tablespoons fresh tarragon leaves, chopped
  • 8 cups green lettuce, torn
  • 1 pint grape tomatoes, halved
  • 1 lemon, cut into 8 wedges

Preparation

  1. In medium bowl, whisk together yogurt, salt, and pepper. Add tuna, celery, tarragon and onion, and stir well to combine.
  2. Divide lettuce equally among 4 individual plates. Top with equal portions of tuna salad, tomatoes, and lemon wedges. Serve room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                    

                                                                                                                                                                                    073115

End of July Jambalaya

End of July Jambalaya

Serves 6

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 skinless, boneless chicken breasts, cut into pieces
  • 3/4 pound pork loin, cut into pieces
  • 2 onions, coarsely chopped
  • 3 green bell peppers, sliced into strips
  • 2 garlic cloves, finely chopped
  • 1 tablespoon tomato paste
  • 4 medium tomatoes, diced
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon ground cloves
  • 1-2 red chilis, finely chopped
  • 4 bay leaves
  • sea salt and freshly ground black pepper, to taste
  • 1 cup uncooked brown basmati rice
  • 1 1/2 cups low sodium chicken broth
  • 1 cup dry white wine
  • 1 cup fresh parsley, chopped

Preparation

  1. Preheat oven to 350 degrees. Heat olive oil in large skillet over medium-high and brown chicken and pork pieces, about 6 minutes. Transfer to ovenproof dish. In same skillet, saute onions and peppers until onions are just soft, about 5 minutes. Add garlic, tomato paste, tomatoes, spices, chilis, bay leaves, salt and pepper. Cook for 3 minutes.
  2. Mix in rice. Stir to coat rice well. Transfer vegetable and rice mixture to ovenproof dish with chicken and pork. Add stock and wine, and cover. Cook in preheated oven for 1 hour, stirring occasionally. Remove from oven and stir in parsley. Serve hot in bowls.

Make It A Meal

CHC suggestion: Tossed Green Salad

Dried Blueberry Granola

Blueberries contain more antioxidants than any other fruit. They also contain a healthy dose of fiber, vitamin C, and manganese. 

Dried Blueberry Granola

Makes 16 1/4-Cup Servings 

Ingredients

  • 6 cups old-fashioned rolled oats
  • 1 cup unsalted sunflower seeds, shelled
  • 1/4 cup sesame seeds
  • 1/2 cup slivered almonds
  • 1/3 cup vegetable oil
  • 1/3 cup local honey
  • 1/4 cup light brown sugar
  • 1 teaspoon cinnamon
  • 1 cup craisins
  • 1/2 cup dried blueberries

Preparation

  1. Preheat oven to 350 degrees. In large bowl, combine oats, sunflower seeds, sesame seeds, and almonds. Set aside. In medium bowl, whisk together oil, honey, brown sugar, and cinnamon. Pour honey mixture over oat mixture and mix well (use hands, if necessary).
  2. Place granola in very large ovenproof pan or wok. Bake until golden brown, about 30 minutes, stirring granola and turning pan every 10 minutes. Remove from oven and cool in pan. Transfer to large bowl and stir in craisins and blueberries. Store in airtight container. Can be stored in refrigerator for up to 2 months.

Make It A Meal

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

                                                                                                                                                                                    072915

Chicken & Kale Freekeh Salad with Blueberries

Blueberries contain more antioxidants than any other fruit. They also contain a healthy dose of fiber, vitamin C, and manganese. 

Chicken & Kale Freekeh Salad with Blueberries

Serves 4     

Ingredients 

  • 1 1/2 cups freekeh
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • sea salt and freshly ground pepper, to taste
  • 1 teaspoon dried oregano
  • 3/4 cup nonfat plain Greek yogurt
  • 1 cup cherry tomatoes, halved
  • 1 cup fresh blueberries
  • 2 large bunches kale, large stems removed, shredded
  • 12 ounces cooked boneless, skinless chicken breast, sliced

Preparation

  1. Cook freekeh according to package directions until al dente. Drain any excess water and set aside.
  2. Meanwhile, in small bowl, whisk together vinegar, oil, salt, pepper, oregano and yogurt. In large bowl, combine freekeh, dressing, tomatoes, blueberries and kale. Toss well to combine. Divide among 4 individual plates and top each with equal amounts of sliced chicken. Serve room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                                                                                                                                                                                                        072815

Fresh Vegetable Primavera

Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E. Cooking tomatoes helps makes some of their nutrients more readily absorbed by the body.

Fresh Vegetable Primavera

Serves 4      

Ingredients

  • 2 cups cooked farro
  • 1 tablespoon extra virgin olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1 sweet potato, peeled and diced
  • 2 teaspoons curry powder
  • 1 teaspoon cumin
  • 4 medium tomatoes, diced
  • 1 cup light coconut milk
  • sea salt and freshly ground pepper, to taste

Preparation

  1. In large pot heat oil over medium. Add onion, garlic, celery, and carrots and cook, stirring occasionally, until vegetables soften, about 5 minutes. Add zucchini and sweet potato and cook for 3 minutes. Sprinkle curry powder and cumin over vegetables and toss to coat. Continue cooking for 1 more minutes.
  2. Add tomatoes and coconut milk, stir, cover, and reduce heat to low. Cook unitl sweet potato is soft, about 15 minutes. Season with salt and pepper. Serve warm over farro.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                                                                                  

                                                                                                                                                                                    072715

Blueberry & Edamame Shrimp Salad

Blueberries contain more antioxidants than any other fruit. They also contain a healthy dose of fiber, vitamin C, and manganese.

Blueberry & Edamame Shrimp Salad

Serves 4      

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon local honey
  • sea salt and freshly ground pepper, to taste
  • 3/4 pound medium cooked shrimp, peeled & deveined
  • 1 cup fresh blueberries
  • 1 1/3 cups walnuts, toasted & coarsely chopped
  • 1/3 cup edamame, cooked
  • 4 cups mixed salad greens
  • 1/2 cup low fat feta cheese, crumbled

Preparation

  1. In small bowl, whisk together oil, lemon juice, honey, salt and pepper. Set aside.
  2. In large bowl, gently toss together shrimp, blueberries, walnuts, edamame, and greens. Divide among individual plates and garnish each with 2 tablespoons feta cheese. Serve at room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal                                                                                                     

                                                                                                                                                                                    072415

Baked Chicken Parmesan

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

Baked Chicken Parmesan

Serves 4     

Ingredients 

  • 1 pound skinless, boneless chicken breasts
  • 1/3 cup whole wheat panko
  • 1 tbsp grated Parmesan cheese
  • 1 teaspoon oregano
  • 1 clove garlic, crushed
  •  sea salt and freshly ground black pepper, to taste
  • 2 large egg whites
  • 1 1/2 cups canned or jarred tomato sauce (low sugar, low sodium)
  • 1/2 cup part-skim mozzarella cheese, shredded
  • 3 tablespoons fresh basil leaves, coarsely chopped

Preparation

  1. Preheat oven to 350°F. Coat a 9 X 13-inch baking dish with cooking spray.
  2. In medium bowl, combine panko, Parmesan cheese, oregano, garlic, salt and pepper. In separate bowl, beat egg whites. Dip chicken pieces first into egg whites and then into bread crumb mixture. Place chicken in prepared baking dish and bake in preheated oven until lightly browned, about 20 minutes, flipping once halfway through.
  3. Remove baking dish from oven and add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Return to oven and bake until cheese is melted and chicken is cooked through, about 10 minutes more. Sprinkle top with chopped basil. Divide into four portions and serve warm.

 

Make It A Meal 

CHC suggestion: Serve with Whole Wheat Linguine and Steamed Broccoli

                                                                                          

                                                                                                                                                                                    072315

Blueberry Chia Mini Muffins

Blueberries contain more antioxidants than any other fruit. They also contain a healthy dose of fiber, vitamin C, and manganese. 

Blueberry Chia Mini Muffins

Makes 18 Mini Muffins  

Ingredients

  • 1 1/4 cups whole wheat flour
  • 3/4 cup rolled oats
  • 1/3 cup local honey
  • 2 tablespoons chia seeds, ground
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine sea salt
  • 1 egg, beaten
  • 3/4 cup fat free milk
  • 1/4 cup vegetable oil
  • 3/4 cup fresh blueberries

Preparation

  1. Preheat oven to 350°F. Lightly coat 2 mini muffin pans with cooking spray. In large bowl, combine flour, oats, honey, chia seeds, baking powder, and salt. Make a well in the center of the mixture and set aside.
  2. In another bowl, combine egg, milk, and oil. Add egg mixture to flour mixture and stir until just moistened. Fold in blueberries. Spoon batter by tablespoonful into prepared muffin cups, filling each about 2/3 full. Bake until wooden toothpick inserted in center comes out clean, about 10 minutes. Cool in tins on wire rack for 5 minutes. Remove from tins and serve warm or room temperature.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Nutritious Snack                                                                                      

                                                                                                                                                                                    072215

Lemon Tarragon Chicken

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

Lemon Tarragon Chicken

Serves 4     

Ingredients

  • 4 boneless, skinless chicken breasts
  • 3 teaspoons extra virgin olive oil, divided
  • 1/4 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup low sodium chicken broth
  • 2 teaspoons whole wheat flour
  • 2 tablespoons fresh tarragon, chopped, divided
  • 1 tablespoon fresh lemon juice
  • sea salt and freshly ground pepper, to taste

Preparation

  1. Season both sides of chicken with salt and pepper. In large skillet, heat 2 teaspoons oil over medium-high. Add chicken and cook until golden brown, about 4 minutes per side. Transfer chicken to plate.
  2. Reduce heat to medium and add remaining oil. Add onion and garlic and cook, stirring constantly, for 1 minute. In measuring cup, whisk together broth, flour, 1 tablespoon tarragon and lemon juice. Add to pan and cook, stirring constantly, until sauce thickens, about 3 minutes. Return chicken and accumulated juices to pan, reduce heat to medium-low, and simmer until chicken is cooked through, about 6 minutes. Remove chicken to platter, spoon sauce over tops, and garnish with remaining tarragon. Serve warm.

 

Make It A Meal 

CHC suggestion: Serve with Steamed Asparagus and Whole Wheat Orzo 

                                                                                                                                                                                                                                                                                        072115

Summer Tomato & Blueberry Salad

Blueberries contain more antioxidants than any other fruit. They also contain a healthy dose of fiber, vitamin C, and manganese. 

Summer Tomato & Blueberry Salad

Serves 4     

Ingredients 

  • 4 cups baby arugula
  • 6 ripe tomatoes, varied colors, sliced
  • 1 cup fresh blueberries
  • 1/2 cup low fat feta cheese, crumbled
  • 3 tablespoons extra virgin olive oil
  • 1 1/2 tablespoons balsamic vinegar
  • sea salt and freshly ground pepper, to taste
  • 1/4 cup fresh basil, chiffonade

Preparation

  1. Divide arugula among 4 large plates. Arrange tomato slices on top. Sprinkle with blueberries, then feta. Drizzle with oil and vinegar, and season with salt and pepper. Garnish with basil strips. Serve immediately.

 

Make It A Meal 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                                                                                      

 

                                                                                                                                                                                    072015