Greek Chicken Salad Wrap

This flavorful wrap lets you take your Greek salad to-go during the fun-filled summer months. Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E.
Greek Chicken Salad Wrap
Serves 4
Ingredients
• 1 cucumber, very thinly sliced
• 1/2 small red onion, thinly sliced
• 1 large tomato, diced
• 1 tablespoon fresh mint, chopped
• 2 tablespoons fresh parsley, chopped
• juice of 1 lemon
• 1 1/2 tablespoons extra virgin olive oil
• 10 ounces cooked skinless, boneless chicken breast, diced
• sea salt and freshly ground black pepper, to taste
• 4 large whole wheat tortillas
• 6 ounces low fat feta cheese, crumbled

Preparation
1. In medium bowl, combine cucumber, onion, tomato, mint, parsley, lemon juice, oil, and chicken and toss to combine. Season with salt and pepper.
2. Arrange tortillas on 4 individual plates. Place 1/4 of tomato mixture on each tortilla in a row, just off-center. Evenly divide cheese among the tortillas and sprinkle over top of mixture. Starting at end closest to salad, roll tortilla over the mixture, fold in sides, and continue rolling to meet other edge. Slice in half and serve immediately.
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

073114

Cool Blueberry Yogurt Popsicles

Blueberries contain more antioxidants than any other fruit.
They also contain a healthy dose of fiber, vitamin C, and manganese.
Cool Blueberry Yogurt Popsicles
Makes about 10 popsicles

 

Ingredients
• 3 1/2 cups nonfat vanilla yogurt
• 1 tablespoon fresh lemon juice
• 2 cups fresh blueberries
• 1 tablespoon local honey

Preparation
1. In blender, combine 2 cups yogurt, lemon juice, blueberries and honey. Blend until smooth.
2. Distribute remaining yogurt evenly among 8-10 popsicle molds. Layer blueberry mixture on top. Place in freezer for at least 8 hours, and preferably 24 hours. Serve immediately out of freezer.

Make It A Meal

CHC suggestion: This Recipe Provides a Cool Summer Snack

 

073014

Curried Chicken & Eggplant Rollups

This fiber-filled rollup uses garam masala, a blend of spices used in Indian cooking.
You can substitute a blend of cardamom, cloves, cinnamon, cumin, fennel and black pepper.
Curried Chicken & Eggplant Rollups
Serves 4
Ingredients
• 2 teaspoons extra virgin olive oil
• 1 yellow onion, thinly sliced
• 3 cups eggplant, cubed
• 8 ounces boneless, skinless chicken breast, cubed
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, finely minced
• 2 teaspoons garam masala
• 2 teaspoons curry powder
• 4 plum tomatoes, diced
• 4 whole wheat tortillas
• 1/2 cup fresh cilantro, chopped

Preparation
1. In large skillet on medium-high, heat oil. Add onion and cook until softened, about 4 minutes. Add eggplant and chicken and cook, stirring frequently, until browned, about 5 minutes. Add garlic, ginger, garam masala, and curry powder, and cook, stirring continuously, until fragrant, about 45 seconds.
2. Add tomatoes and cook for 3 minutes. Add 1/2 cup water, reduce heat to medium-low and simmer, stirring frequently, until liquid is absorbed, about 3 minutes. Remove from heat and allow to cool slightly. Place 1 tortilla on each of 4 plates and place 1/4 of eggplant mixture in center of each. Top each with 1/8 cup cilantro. Fold in 2 sides of each tortilla and roll up. Slice in half to serve.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

072914

Basic Tomato Sauce

ts14Homemade tomato sauce is a great way to use up all of those ripe summer tomatoes. It’s also a great way to sneak some more vegetables into a meal. Make a double batch and save some for a quick dinner another night.

tomatosauceStep 1: Use the ripest tomatoes you can. Roma tomatoes make wonderful sauce, but just about any tomato can be used. 12 Roma tomatoes will make approximately 36-42 ounces of tomato sauce. Put a large pot of water on to boil. In very large bowl, prepare an ice bath (ice and water).

ts2Step 2: Core each tomato from the stem side using a tomato corer or a pairing knife. Turn each tomato over and make a small, shallow X at the tip using a pairing knife. The X will make it easier to peel the tomatoes. Immerse tomatoes in boiling water and boil until skins start to peel off, about 1-2 ts3minutes. Remove tomatoes with slotted spoon and immediately immerse in ice bath. Leave until cool, about 1 minute.ts4

ts5

 

 

Step 3: Drain tomatoes and remove skins, peeling back from the X. Slice in half lengthwise, remove seeds, coarsely chop and place in bowl.

ts6ts7

ts8ts9Step 4: In medium saucepan, heat 1 tablespoon extra virgin olive oil on medium high. Add 4 cloves chopped garlic, 1 diced medium onion, 2 diced carrots and 2 diced celery stalks. Cook until onion begins to soften, about 5 minutes.

Add tomatoes, ts101 tablespoon tomato paste, leaves from 2 sprigs fresh oregano, and 8 fresh basil leaves. Continue cooking, stirring frequently, until mixture comes to a boil. Reduce heat to medium-low and simmer, uncovered, for 45 minutes to 1 hour.

ts11Step 5: Remove saucepan from heat. Carefully purée with handheld immersion blender, or in food processor until smooth. (If you wish, you can leave the sauce chunky. t12However, it will not stick well to pasta that way!) Stir in 1 tablespoon local honey, then season to taste with sea salt and freshly ground black pepper and mix well.

ts13Step 6: Ladle sauce into resealable jars or containers and allow to cool to room temperature before covering. Sauce can be kept refrigerated for up to 5 days, or frozen for up to 2 months.

Variations: To pack more nutrients into the sauce, use additional vegetables such as mushrooms or eggplant. For a spicy version, add red pepper flakes when adding the other herbs to the sauce.

Tons of Tomatoes Tabbouleh

This more traditional Lebanese tabbouleh makes fresh tomatoes and herbs the star of the dish, not the bulgur. Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E.
Tons of Tomatoes Tabbouleh
Serves 4
Ingredients
• 1 cup bulgur wheat
• 1 pound fresh tomatoes, peeled, deseeded, and medium diced
• 1 large cucumber, peeled and diced
• juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• 3 scallions, thinly sliced
• 1/3 cup fresh parsley, coarsely chopped
• 1/4 cup fresh mint, coarsely chopped
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground allspice
• sea salt and freshly ground black pepper, to taste

Preparation
1. Make bulgur according to package directions. (For richer taste, use low sodium vegetable broth instead of water.) Transfer to large bowl and set aside to cool.
2. When bulgur is completely cooled, add tomatoes, cucumber, lemon juice, olive oil, scallions, parsley, and mint. Toss gently to combine. Add cinnamon, allspice, salt and pepper and toss to combine. Let sit for 30 minutes to allow flavors to meld. Serve at room temperature. Can also be served chilled.

 
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

072814

Baked Kale Shrimp Balls

One of the healthiest vegetables in the world, kale excels in cancer protection and
lowering cholesterol due to its high concentration of antioxidant vitamins K, A and C.

Baked Kale Shrimp Balls
Makes 16 Balls
Ingredients
• 2 green onions, thinly sliced
• 1 1/2 cups whole wheat panko, divided
• 3/4 cup frozen kale, thawed and drained well
• 1 cup low fat mozzarella cheese, shredded
• 1/3 cup reduced fat cream cheese, room temperature
• 3 tablespoons fresh dill, chopped
• 1 tablespoon fresh lemon juice
• 8 ounces cooked shrimp, finely chopped
• sea salt and freshly ground black pepper, to taste
• 1 1/2 cups organic, low sodium tomato sauce
• 1/2 teaspoon ground cayenne pepper

Preparation
1. Preheat oven to 425 degrees. Line large baking sheet with parchment paper and set aside. In large bowl,
combine onions, 3/4 cup panko, kale, mozzarella, cream cheese, dill and lemon juice. Fold in shrimp, then season with salt and pepper.
2. To large plate or shallow dish, add remaining panko. Taking 2 tablespoons of shrimp mixture at a time, form into small round patty and roll in panko, pressing lightly. Place all balls on prepared baking sheet and mist with cooking spray. Cook in preheated oven until golden brown, turning once, about 10 minutes. Meanwhile, to small bowl, add tomato sauce and cayenne pepper and stir to combine. Serve shrimp balls warm with spicy tomato sauce on the side for dipping.

 

Make It A Meal

CHC suggestion: Use for Appetizer or Serve as Main Course with Side Salad
072514

Pinto Bean & Chicken Quesadillas

Pinto beans, used often in Mexican cooking, are loaded with fiber, folate and magnesium. All of these nutrients work hard to keep your heart healthy!

Pinto Bean & Chicken Quesadillas
Serves 4
Ingredients
• 8 ounces ground chicken
• 1 15-ounce BPA-free can pinto beans
• 1/2 teaspoon chile powder
• 1/2 teaspoon sea salt
• 1 tablespoon unsalted tomato paste
• 1 tablespoon local honey
• 4 medium whole wheat tortillas
• 2 plum tomatoes, diced
• 1/3 cup low fat Mexican cheese blend, shredded
• 1/4 cup fresh cilantro, chopped
• 1/4 cup plain fat free Greek yogurt

Preparation
1. Heat medium skillet misted with cooking spray on medium. Add chicken, beans, chile powder and salt, and cook until chicken is cooked through, about 6 minutes. Add tomato paste and honey and cook 1 minute more.
2. Divide chicken mixture evenly among tortillas, placing it on only one side of each. Equally distribute tomatoes, cheese and cilantro, and sprinke over chicken mixture. Fold each tortilla over.
3. Mist same skillet with cooking spray and heat on medium-high. Working in batches, add quesadillas and cook until golden brown and cheese is melted, about 3 minutes per side. Serve quesadillas warm with a dollop of yogurt.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal
072414

Beat the Heat Tomato Sauce

This no-cook tomato sauce lets you spend less time in a hot kitchen this summer.
Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E.

 

Beat the Heat Tomato Sauce
Serves 6
Ingredients
• 2 pounds ripe tomatoes, cored and diced
• 1/2 cup extra virgin olive oil
• 1/3 cup fresh basil, coarsely chopped
• 2 tablespoons fresh parsley, coarsely chopped
• 1 tablespoon fresh thyme leaves
• 1 clove garlic, finely minced
• 1/4 teaspoon freshly ground black pepper
• sea salt, to taste

Preparation
1. In large glass serving bowl (do not use metal), combine tomatoes, oil, basil, parsley, thyme, garlic and pepper, and mix well. Let sit at room temperature for at least 30 minutes, and up to 3 hours.
2. Before serving, add sea salt, to taste, and toss.

*If adding pasta, cook according to package directions, drain, add to sauce, toss well and serve immediately. Although any pasta will go, short, ridged shapes work best with this sauce.

 

Make It A Meal

CHC suggestion: Whole Wheat or Brown Rice Penne Rigate

 

 

072314

Making Garam Masala

spicesYou may have seen a recipe or two that calls for garam masala and, not knowing what it is but knowing that you don’t have any, decided to skip that recipe and move on to one with ingredients you recognize. There’s no need to miss out on great recipes with garam masala anymore!

Garam masala is a blend of aromatic spices traditionally used in North Indian and other South Asian cuisines. There are many different versions of garam masala, but here is a basic one with which to begin.

Basic Garam Masala

1 tablespoon ground cumin
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cardamom
1 1/2 teaspoons freshly ground black pepper
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg

Combine all ingredients in small bowl. To save, place in airtight container and store in a cool, dry place.

Once you start experimenting with it, you will figure out which spices you like best and can make your own customized blend.

*If you like your food spicy, add 1 or 2 dried chile peppers, finely minced.
Add 1 teaspoon ground fennel seeds for a hint of licorice.
Add 1 tablespoon turmeric to brighten the color of the food to a mustard yellow, and
for added nutrients.

Citrus Quinoa Salad with Chicken

Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E.
Citrus Quinoa Salad with Chicken
Serves 6
Ingredients
• 1 tablespoon grapeseed oil
• 1 cup uncooked white quinoa
• 1/2 cup fresh lemon juice
• 1 pinch kosher salt
• 1/4 cup pine nuts
• 3 tablespoons extra virgin olive oil
• 1 tablespoon white wine vinegar
• 1 large orange bell pepper, diced
• 1 medium cucumber, diced
• 1 pint cherry or grape tomatoes, halved
• zest of 1/2 lemon, cut into ribbons
• 1/4 cup fresh basil, cut into ribbons
• 12 ounces cooked skinless, boneless chicken breast, cubed
• sea salt and freshly ground black pepper, to taste

Preparation
1. In medium saucepan, heat grapeseed oil over medium-high. Add quinoa and cook, stirring constantly, until lightly browned, about 4 minutes. Add lemon juice, 1 1/2 cups water and kosher salt, and bring to boil. Cover and cook over low heat until liquid is absorbed, abotu 15 minutes. Remove from heat to cool. When cool, fluff with fork.
2. Meanwhile, in medium skillet, toast pine nuts over medium heat, stirring occasionally, until lightly browned and fragrant, about 5 minutes. Transfer to plate to cool. In large bowl, whisk together olive oil and vinegar. Add quinoa, pepper, pine nuts, cucumber, tomatoes, lemon zest, basil, and chicken, and toss gently to combine. Season with salt and pepper. Serve at room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

072214