Baked Lemon-Thyme Shrimp

Many common herbs may help protect against chronic conditions such as diabetes, cancer and heart disease.

Baked Lemon-Thyme Shrimp

Serves 4

 

Ingredients

  • 1/4 cup extra virgin olive oil
  • zest of 1 lemon
  • 1/2 lemon, sliced into thin rounds
  • 1 tablespoon fresh thyme leaves
  • sea salt and freshly ground black pepper, to taste
  • 1 tablespoon butter
  • 1 pound medium shrimp, shelled & deveined
  • 4 cloves garlic, minced

Preparation

  1. 1. Preheat oven to 400 degees. In 8×8 baking pan, combine oil, lemon zest and thyme. Season with salt and pepper. Bake in oven for 8 minutes.
  2. Remove pan from oven, add butter, shrimp, lemon slices and garlic. Toss to coat with oil mixture. Bake until shrimp turn pink, about 6-8 more minutes. Serve warm.

 

Make It A Meal

 

CHC suggestion: Whole Wheat Angel Hair Pasta and Steamed Asparagus

                                                                                                      

 

 

 

                                    

                                                                                                                                                                        042415

Chicken Hazelnut Pesto Pizza

Basil is a member of the mint family. Wonderfully fragrant, its oils are considered to have antibacterial and antioxidant properties.

Chicken Hazelnut Pesto Pizza

Serves 6 

Ingredients 

  • 1 Whole Wheat Chia Pizza Dough recipe (or premade whole wheat dough)
  • 1/3 cup Hazelnut Pesto recipe (or other pesto)
  • 6 ounces boneless, skinless chicken breasts, cooked & shredded
  • 1 red bell pepper, julienned
  • 1/2 cup part-skim mozzerella cheese, shredded

Preparation

  1. 1. Preheat oven to 425 degrees. Spray pizza pan (or other large round, flat pan) with cooking spray. On lightly floured surface, roll Whole Wheat Chia Pizza Dough into 12 inch circle. Transfer dough to prepared pan and cook in oven for 5 minutes. Remove.
  2. Evenly spread Hazelnut Pesto onto partially baked crust. Top with chicken, red pepper and cheese.Return pizza to oven and bake until cheese is melted and crust is golden brown, about 10 minutes.Remove from oven, slice into 6 pieces and serve warm.

 

Make It A Meal

 

CHC suggestion: Serve with Tossed Garden Salad

                                                                                                      

 

 

 

 

                                    

                                                                                                                                                                        042315

Whole Wheat Chia Pizza Dough

The superfood, Chia Seed, is rich in omega fatty acids and contains a healthy dose of vitamins, minerals and fiber.

Whole Wheat Chia Pizza Dough

Serves 6

Ingredients

  • 1 cup white whole wheat flour
  • 1/2 cup whole wheat flour
  • 2 tablespoons chia seeds
  • 2 1/4 teaspoons quick rise yeast
  • 1/2 teaspoon fine sea salt
  • 2/3 cup warm water
  • 2 teaspoons extra virgin olive oil
  • 2 teaspoons local honey

Preparation

  1. 1. In medium bowl, combine flours, chia seeds, yeast and salt. Mix well.
  2. To small bowl, add warm water. Stir in oil and honey. Pour mixture over dry ingredients and stir with wooden spoon until a ball forms. Turn dough out onto a lightly floured surface. Knead for 2 minutes. Spray same medium bowl with cooking spray and place dough ball in it. Cover with plastic wrap and let rise in warm place until it doubles in size, about 20 minutes.
  3. When dough has risen, place on lightly floured surface and roll out with rolling pin into a 12-inch circle. Use with your favorite pizza recipe or toppings!

Make It A Meal

 CHC suggestion: This Recipe Provides 1 12-Inch Pizza Crust

                                                                                                      

 

 

 

                                    

                                                                                                                                                                        042215

Chicken Herb Quinoa Salad

Many common herbs may help protect against chronic diseases. Basil is considered to have antibacterial and antioxidant properties.

Chicken Herb Quinoa Salad

Serves 4

Ingredients

  • 1 cup quinoa
  • sea salt and freshly ground black pepper, to taste
  • 1 red bell pepper, julienned
  • 1 carrot, grated
  • 1 large cucumber, diced
  • 2 scallions, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons fresh basil, chopped
  • 12 ounces cooked boneless, skinless chicken breast, cubed
  • 1/3 cup freshly squeezed lime juice
  • 2 1/2 teaspoons fish sauce (optional)
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 tablespoon local honey
  • 1/8-1/4 teaspoon crushed red pepper flakes

Preparation

  1. 1. Prepare quinoa according to package directions. Transfer to large serving bowl and let cool.
  2. Meanwhile, in medum bowl, whisk together lime juice, fish sauce (if using), oil, honey and red pepper flakes. To large bowl with quinoa, add red bell pepper, carrot, cucumber, scallions, cilantro, basil and chicken. Toss to combine. Pour dressing over everything and toss well to coat. Serve chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                      

 

 

                                    

                                                                                                                                                                        042115

Simple Spring Farro Salad

Many common herbs may help protect against chronic conditions such as cancer or heart disease. Dill is especially rich in Vitamins A and C.

Simple Spring Farro Salad

Serves 4

Ingredients

  • 1 cup farro
  • sea salt & freshly ground black pepper, to taste
  • 1 14-ounce BPA-free can white beans
  • 1/2 pound peas (fresh, if you can get them)
  • 1 bunch asparagus, cut into 3/4″ pieces
  • 4 green onions, chopped
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fresh dill, chopped
  • 1/4 cup fresh parsley, chopped

Preparation

  1. 1. Cook farro according to package directions. Fill medium pot halfway with water and bring to boil. When boiling, add peas and asparagus and cook until asparagus are just tender crisp, about 3 minutes. Drain
  2. Meanwhile, in large serving bowl, whisk together oil, lemon, salt and pepper. Add cooled farro to bowl with dressing and toss well to combine. Add beans, peas, asparagus, green onions, dill and parsley, and toss well. Serve room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

                                                                                                      

 

 

 

                                    

                                                                                                                                                                        042015

Baked Hazelnut Pesto Fish

Basil is a member of the mint family. Wonderfully fragrant, its oils are considered to have antibacterial and antioxidant properties.

 

Baked Hazelnut Pesto Fish

Serves 4

 

Ingredients 

  • 1/2 serving Hazelnut Pesto
  • 2 tablespoons fresh lemon juice
  • pinch red pepper flakes
  • 4 6-ounce fillets tilapia or cod
  • 16 fresh aspargus spears, trimmed
  • 6 small plum tomatoes, coarsely chopped
  • 2 zucchini, cut into 1/2″ slices
  • sea salt and freshly ground black pepper, to taste

 

Preparation

  1. 1. Preheat oven to 350 degrees. In small bowl, combine Hazelnut Pesto, lemon juice and pepper flakes. Lay 4 12 x 12-inch aluminum foil squares on work surface. Place 1 fish fillet in center of each. Season fish with salt and pepper. Spread each fillet with 1 tablespoon pesto mixture. Top each fillet with even amounts of asparagus, tomatoes and zucchini, then add another tablespoon of pesto mixture on top. Fold sides of foil over fish and vegetables and seal edges of foil. Transfer foil packets to large baking               Bake until fish is opaque in center and vegetables are tender crisp, about 25 minutes. Serve hot.

 

Make It A Meal

 

CHC suggestion: Brown Basmati Rice

                                                                                                      

 

 

                                    

                                                                                                                                                                        041715

Pineapple Pork Fried Rice

This is a great dish to make when you’ve already cooked pork and rice earlier in the week. Try throwing in other leftovers from the fridge such as chicken or tofu. Get creative!

Pineapple Pork Fried Rice

Serves 4

 

Ingredients

  • 3 cups brown rice, cooked
  • 1 white onion, halved and thinly sliced
  • 1 tablespoon peanut oil, divided
  • 8 ounces cooked lean pork, cubed
  • juice of 1/2 lime
  • 2 tablespoons low sodium soy sauce, divided
  • 1 teaspoon Sriracha sauce
  • 1 teaspoon local honey
  • 1 egg, lightly beaten
  • 1/2 pineapple, peeled, cored and diced
  • 1/2 cup fresh basil, chopped

Preparation

  1. 1. In small bowl, whisk together lime juice, soy sauce, Sriracha, honey and 1 tablespoon water. Set aside. Heat 1 teaspoon oil in wok on medium-high. Add onion and cook, stirring constantly, until onions just                start to brown and soften, about 4 minutes. Add pork to wok. Cook 1 minute per side, until golden brown. Transfer onions and pork to plate. Wipe out wok.
  2. In wok, heat remaining oil on medium-high. Add egg and cook until opaque, stirring and breaking up into pieces. Add rice, onions and pork and heat, stirring constantly for 2 minutes. Add pineapple and cook              for 1 more minute. Stir in lime juice mixture and cook until heated through, about 1 minute. Remove from heat and stir in basil. Serve hot.

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                           

                                                                                                                                                                                                         041615

Hazelnut Pesto

Basil is a member of the mint family. Wonderfully fragrant, its oils are considered to have antibacterial and antioxidant properties.

Hazelnut Pesto

Serves 8

Ingredients

  • 2/3 cups hazelnuts
  • 3 cups fresh basil leaves
  • 2 cloves garlic
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 3/4 cup fresh lemon juice, as needed
  • 2/3 cup fresh Parmesan cheese, grated
  • sea salt, to taste

Preparation

1. Heat medium skillet over medium and add hazelnuts. Toast, shaking often, until lightly brown, about 5 Place nuts on a paper towel. Fold over and rub towel back and forth with palm of hand to remove all skins. Coarsely chop nuts.

2. To food processor, add hazelnuts, basil, garlic, and pepper. Process until fairly smooth. While processor is running, add oil. Continue to blend. Add lemon juice, a little at a time, until the desired consistency is reached. Add cheese and process until combined. Salt to taste.

 

Make It A Meal

 

CHC suggestion: Toss with Pasta, Dress a Sandwich or Spread on Whole Grain Baguette

                                                                                                      

 

 

 

 

 

                                    

                                                                                                                                                                        041515

Broccoli Chicken Frittata

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

Broccoli Chicken Frittata

Serves 2

 

Ingredients 

  • 1 cup fresh broccoli florets
  • 6-8 ounces cooked skinless, boneless chicken breast, chopped
  • 1/2 cup fresh plum tomatoes, diced
  • 1/2 cup onion, finely chopped
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • sea salt and freshly ground black pepper, to taste
  • 4 large eggs, beaten
  • 1/8 cup fresh parsley, chopped

Preparation

  1. 1. Spray medium skillet with cooking spray and heat over medium heat. Add broccoli, chicken, tomato, onion, oregano, basil, salt and pepper. Cook, stirring often, until broccoli is tender crisp, about 5 minutes.
  2. Add eggs. Reduce heat to medium-low and cook, lifting edges of egg with spatula to allow uncooked egg to flow to bottom, until frittata is set, about 8 minutes. If available, place skillet in broiler until top is lightly browned, about 2 minutes. Sprinkle parsley on top, cut in half and serve hot.

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Breakfast or Serve it for Lunch with a Tossed Salad

                                                                                                      

 

 

 

 

 

                                    

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Hazelnut Pesto with Pasta

Basil is a member of the mint family. Wonderfully fragrant, its oils are considered to have antibacterial and antioxidant properties.

Hazelnut Pesto with Pasta

Serves 8

Ingredients 

  • 2 pounds whole wheat penne
  • 2/3 cups hazelnuts
  • 3 cups fresh basil leaves
  • 2 cloves garlic
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 2/3 cup fresh Parmesan cheese, grated
  • sea salt, to taste
  • 1 14-ounce can garbanzo beans, rinsed

 

Preparation

  1. 1. Cook pasta according to package directions. Drain, reserving about 3/4 cup of pasta water.
  2. Heat medium skillet over medium and add hazelnuts. Toast, shaking often, until lightly brown, about 5 minutes. Place nuts on a paper towel. Fold over and rub towel back and forth with palm of hand to remove all skins. Coarsely chop nuts.
  3. To food processor, add hazelnuts, basil, garlic, and pepper. Process until fairly smooth. While processor is running, add oil. Continue to blend. Add reserved pasta water, a little at a time, until the desired consistency is reached. Add cheese and process until combined. Salt to taste.
  4. In large bowl, toss together pasta, pesto and garbanzo beans until well combined. Serve warm or chilled.

 

Make It A Meal

 

CHC suggestion: Garden Salad

                                                                                                      

 

 

                                    

                                                                                                                                                                        041315