Spaghetti Squash Pasta with Chicken

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. 

Spaghetti Squash Pasta with Chicken

Serves 4     

Ingredients

  • 1 spaghetti squash, halved and seeded
  • 2 teaspoons extra virgin olive oil
  • 1 pound skinless, boneless chicken breast, cut into 1/2″cubes
  • 1 green bell pepper, diced
  • 1 small onion, finely diced
  • 1 clove garlic, minced
  • 4 medium tomatoes, diced
  • 1 tablespoon fresh oregano
  • 2 tablespoons fresh basil, chopped
  • sea salt and freshly ground pepper, to taste

Preparation

  1. Preheat oven to 375 degrees. Spray baking sheet with cooking spray. Place squash on baking sheet and bake for 40 minutes or until tender. Remove from oven, cool slightly and shred with the tines of a fork, creating strands that look like spaghetti.
  2. In large skillet over medium-high heat, add oil and cook chicken until no longer pink, about 5 minutes. Remove chicken to bowl and set aside. Add peppers, onion and garlic to skillet and cook until vegetables are tender, about 5 minutes. Add tomatoes, oregano, basil and salt and cook for 6 more minutes. Add spaghetti squash and chicken cubes and stir gently to coat. Simmer for 5 more minutes. Serve warm.

 

Make It A Meal

CHC suggestion: Serve with Wilted Spinach on the Side

                                                                                                   

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Tomato Rainbow Pasta 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. 

Tomato Rainbow Pasta Primavera

Serves 4     

Ingredients

  • 8 ounces whole grain penne
  • 1 tablespoon extra virgin olive oil
  • 1 onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh oregano (or 1 teaspoon dried)
  • 2 cups grape or cherry tomatoes, in several colors, halved
  • 2 zucchinis, sliced into 1/4″ coins, then halved
  • 1/4 cup Parmesan cheese, grated
  • sea salt and freshly ground pepper, to taste

Preparation

  1. Cook pasta according to package directions. Drain, reserving 1 cup of liquid, and set aside.
  2. In large skillet, heat oil over medium-high. Add onion and cook until it begins to soften, about 5 minutes. Add garlic and cook, stirring constantly, for 1 minute. Add oregano and zucchini and continue to cook for 2 minutes. Add tomatoes and cook until they begin to soften and pucker, about 3-4 minutes. Season with salt and pepper to taste, and toss to combine.
  3. Transfer vegetables to large serving bowl. Add penne and toss gently to combine. If it needs more moisture, add reserved pasta liquid, a little at a time. Top with Parmesan cheese and serve warm.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                                                                                      

 

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Salmon Burgers with Citrus Aioli

Salmon is an excellent source of omega-3 fatty acids, while local honey provides antibacterial and anti-inflammatory benefits.

Salmon Burgers with Citrus Aioli

Serves 6     

Ingredients

  • 1/2 cup plain, nonfat Greek yogurt
  • juice of half a lemon
  • juice of 1/2 an orange
  • 1 1/2 teaspoons local honey
  • 1 pound wild caught salmon fillet, skinned and cut into large chunks
  • 1 tablespoon Dijon-style mustard
  • 2 tablespoons fresh tarragon, finely minced
  • 1 tablespoon shallots, finely minced
  • 2 teaspoons lemon zest
  • sea salt and freshly ground pepper, to taste
  • 3 large whole grain pitas, halved
  • 3 cups fresh baby spinach

Preparation

  1. In small bowl, combine yogurt, lemon juice, orange juice and honey. Set aside.
  2. In food processor or blender, combine half of salmon with mustard and process until pureed. Add remaining salmon, tarragon, shallots, lemon zest, salt and pepper, and pulse until just combined. Form mixture into 6 patties and chill in refrigerator for 20 minutes. Preheat grill to medium while patties are chilling.
  3. Mist burgers with cooking spray and grill until salmon is just cooked through, about 4 minutes per side. Place 1/2 cup of spinach in each pita half, stuff with burgers and drizzle with citrus aioli.

 

Make It A Meal

CHC suggestion: Red, White & Blue Watermelon Salad (Monday’s Recipe of the Day)                                                                                                      

 

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Turkey Spinach Sliders

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana. 

Turkey Spinach Sliders

Makes 10 Sliders     

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 1 cup fresh spinach leaves, finely chopped
  • 3 green onions, thinly sliced
  • 1 teaspoon ground cumin
  • sea salt and freshly ground black pepper, to taste
  • 2 garlic cloves, finely minced
  • 2 plum tomatoes, thinly sliced
  • 10 whole wheat slider buns, dinner rolls, or 20 cocktail bread slices

Preparation

  1. In large bowl, combine turkey, spinach, onions, cumin, salt, pepper and garlic. Mix well with hands. Shape mixture into 10 small patties.
  2. Heat large nonstick skillet over medium-high. Add patties and cook, turning once, until cooked through and no longer pink in the middle, about 4-5 minutes per side. Place one slider on each bun, top with 1 slice tomato, and serve warm.

 

Make It A Meal

CHC suggestion: Serve with Strawberry Mango Salsa (Wednesday’s Recipe of the Day) on the Side

                     

                                                                                                                                                                                                                                                                                       070215

Strawberry Mango Salsa

Among strawberries’ potent nutrients are vitamin C, fiber, and antioxidants known as polyphenols. Just 8 strawberries provide more vitamin C than one orange.

Strawberry Mango Salsa

Serves 4     

Ingredients 

  • 1 cup strawberries, hulled & diced
  • 3/4 cup mango, diced
  • 1 jalapeno pepper, seeded & minced
  • 2 tablespoons red onion, diced
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons local honey
  • juice of 1 lime

Preparation

  1. In small bowl, whisk together honey and lime juice. In large bowl, combine strawberries, mango, jalapeno, onion, and cilantro. Add lime mixture and toss well to coat. Serve immediately or chill.

Make It A Meal

CHC suggestion: Serve with Turkey Spinach Sliders (Thursday’s Recipe of the Day)

                                                                                         

                                                                                                                                                                                                               070115

Walnut Chicken Spinach Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of bananas. 

Walnut Chicken Spinach Salad

Serves 4

Ingredients 

  • 1 pound skinless, boneless chicken breast
  • 2 tablespoons walnut oil
  • 1 tablespoon maple syrup
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon coarse-grain mustard
  • 1 tablespoon low sodium soy sauce
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups baby spinach
  • 1 pound fresh beets, cooked, peeled and cubed
  • 1/2 cup goat cheese, crumbled
  • 1/4 cup chopped walnuts, toasted

Preparation

  1. In medium skillet with lid, place chicken with enough water to cover. Bring to simmer over high heat. Cover and reduce heat to medium-low. Simmer gently until chicken is cooked through, about 12 minutes. Transfer chicken to cutting board and cut into 1/4 inch thick slices.
  2. Meanwhile, in large bowl, whisk together oil, syrup, vinegar, mustard, soy sauce, salt and pepper. Reserve 2 tablespoons of dressing in small bowl. Add spinach to large bowl and toss to combine with dressing. Divide spinach among 4 plates, top evenly with chicken, beets, goat cheese and walnuts. Drizzle with reserved sauce.

Make It A Meal

CHC suggestion: The Recipe Provides a Complete Meal                                                                                                               

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Red, White & Blue Watermelon Salad

Ricotta salata cheese is aged, pressed and salted. If using, be sure not to add extra salt.
 If following a low-salt diet, look for a low-sodium firm white cheese to substitute.

Red, White & Blue Watermelon Salad

Serves 8      

Ingredients

  • 1/4 cup grapeseed oil
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon local honey
  • freshly ground black pepper, to taste
  • 10 cups seedless watermelon, cut into 1/2″ chunks (1 8-lb watermelon)
  • 1/2 pound ricotta salata, diced (can substitute feta cheese)
  • 1 cup blueberries
  • 1 cup fresh mint leaves, coarsely chopped

Preparation

  1. In large serving bowl, whisk together oil, lemon juice, honey, and pepper. Add watermelon, ricotta, blueberries and mint, and toss gently to combine. Serve immediately. If chilling, add mint just before serving.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal or A Colorful Addition to Any Picnic

                                                                                                      

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Thyme-Seasoned Steelhead Trout

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana. 

Thyme-Seasoned Steelhead Trout

Serves 4     

Ingredients

  • 2 pounds Steelhead trout fillets (or rainbow trout, char, salmon, etc.)
  • 2 cloves garlic, finely minced
  • 1 1/2 tablespoons fresh thyme leaves
  • zest of 1 lemon
  • sea salt and freshly ground pepper, to taste
  • 2 tablespoons extra virgin olive oil
  • 12 ounces baby spinach leaves, rinsed

Preparation

  1. Preheat oven to 350 degrees. Using mortar and pestle (or small glass bowl and spoon), mix garlic, thyme, lemon zest, salt, pepper, and olive oil into a well-blended paste.
  2. Place fish skin-side down on rimmed baking sheet. Rub paste all over top of fish. Place in preheated oven and bake until fish is cooked through in thickest portion, about 12 minutes. Divide spinach leaves among 4 individual plates. Place 1/4 of trout on top of each. Serve immediately.

 

Make It A Meal

CHC suggestion: Steamed Brown Basmati Rice

                                                                                                                         

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Marinated Filet Mignon

Beef is often seen as an indulgence these days. If eating beef, choose leaner cuts, like filet mignon (which is rich in protein, iron, magnesium and vitamin B12), and limit your serving to 3 ounces cooked.

Marinated Filet Mignon

By Lauren Kocivar

Serves 4      

Ingredients

  • 4 4-ounce filet mignon steaks
  • sea salt and freshly ground black pepper, to taste

For Marinade (from AllRecipes.com):

  • 1/2 cup extra virgin olive oil
  • 4 teaspoons Dijon mustard
  • 1/2 cup balsamic vinegar
  • 1/2 cup low sodium soy sauce
  • 4 teaspoons garlic, minced
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In medium bowl, whisk together oil, mustard, vinegar, soy sauce and garlic. Add salt and pepper to taste. Place in Ziploc bag with filet mignon, seal bag, and gently move bag around to coat well. Marinate overnight.
  2. Preheat grill or George Forman grill. Place marinated filets on grill and cook, flipping once, until desired doneness (about 6-8 minutes for medium-rare, depending on thickness of cut). Remove and slice into strips. Serve warm.

 

Make It A Meal

CHC suggestion: Serve with Spinach & Fresh Berry Salad (Wednesday’s Recipe of the Day)

                                                                                                                        

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