Olive Tapenade-Topped Cod

Olives contain monounsaturated fatty acids, often referred to as “good” fat. 

When eaten in moderation, this fat is believed to help protect against heart disease. 

 

Olive Tapenade-Topped Cod

Serves 4

 

Ingredients

 

 

• 1 cup fresh parsley, chopped

• 1/2 cup large pitted green olives, chopped

• 1/4 cup unsalted roasted almonds, chopped

• 2 tablespoons fresh lemon juice

• 1 clove garlic, finely minced

• 1/4 teaspoon crushed red pepper

• 3 tablespoons extra virgin olive oil, divided

• 4 6-ounce cod fillets (or other firm white fish)

 

 

Preparation

 

 

1.  In medium bowl, combine parsley, olives, almonds, lemon juice, garlic, red pepper and 2 tablespoons oil. Set aside.

2. In large skillet, heat remaining oil over medium-high. Season fish with salt and pepper, then add to skillet and cook until golden brown and opaque, about 4 minutes per side. Serve warm topped with relish.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: Serve on Bed of Parsnapple Mash (Wednesday’s Recipe of the Day)

 

 

 

 

 

 

 

 

 

 

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Mediterranean Roasted Chicken & Veggies

One of the USDA’s top 20 antioxidant-rich foods, artichokes are rich in folate, fiber and vitamins C and K.

 

Mediterranean Roasted Chicken & Veggies

Serves 4

 

Ingredients

 

 

• 1 tablespoon extra virgin olive oil

• 3 cloves garlic, chopped

• 1 1/2 teaspoons dried oregano

• 1 tablespoon fresh lemon juice

• 2 teaspoons lemon zest, divided

• sea salt and freshly ground black pepper, to taste

• 1 cup green olives, pitted and coarsely chopped

• 2 cups grape tomatoes, halved

• 1 14-ounce can artichoke hearts in water, drained and halved

• 1 pound boneless, skinless chicken breast

 

 

Preparation

 

 

1.  Preheat oven to 450 degrees. Coat large baking pan with cooking spray.

2. In large bowl, combine oil, garlic, oregano, lemon juice, 1 teaspoon lemon zest, salt, pepper, olives, tomatoes and artichokes, and toss to coat. Using slotted spoon, transfer vegetables to one side of prepared pan. Add chicken to bowl with marinade and turn to coat. Transfer to other side of prepared pan with vegetables.

3. Place pan in oven and roast until vegetables are tender and chicken is cooked through, stirring vegetables once, about 20 minutes. Sprinkle vegetables with remaining zest and toss to combine. Serve warm.

 

 

 

 

Make It A Meal

 

CHC suggestion: Whole Wheat Orzo

 

 

 

 

 

 

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Parsnapple Mash

Relatives of carrots and celery, parsnips contain a wealth of nutrients, including dietary fiber, folate, potassium and vitamin C. These sweet veggies were once used in Europe in place of sugar.

Parsnapple Mash

Serves 4

 

Ingredients

 

 

1 tablespoon extra virgin olive oil

• 1 pound parsnips, peeled and coarsely chopped

• 1 pound tart apples (eg. Granny Smith), peeled, cored & coarsely chopped

• 1/2 cup low sodium vegetable broth

• 1 teaspoon ground cardamom

• 3 tablespoons plain nonfat Greek yogurt

• sea salt and freshly ground black pepper, to taste

• 2 tablespoons fresh chives, minced

 

 

 

Preparation

 

 

1. In medium skillet over medium-high, heat oil. Add parsnips and apples and cook, stirring often, until tender crisp, about 12 minutes. Add broth to skillet and continue cooking until liquid completely evaporates. Add cardamom to skillet and cook, stirring well to combine, 1 minute more.

2. Transfer parsnip mixture to food processor and pulse several times. Add yogurt and process until smooth, but do not overprocess. Transfer mash to serving bowl. Season with salt and pepper, then sprinkle with chives. Serve warm.

 

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Perfect Side to Pork or Poultry

 

 

 

 

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Cuban Picadillo de Pavo

Olives contain monounsaturated fatty acids, often referred to as “good” fat. 

When eaten in moderation, this fat is believed to help protect against heart disease.

Cuban Picadillo de Pavo

Serves 4

 

Ingredients

 

 

• 1 tablespoon extra virgin olive oil

• 1/2 cup red onion, finely chopped

• 1 clove garlic, minced

• 1 pound lean ground turkey

• 1 teaspoon ground cumin

• 1 teaspoon dried oregano

• 1/8 teaspoon ground cloves

• 2 tablespoons apple cider vinegar

• 2 medium tart apples, peeled, cored & diced

• 1 large tomato, chopped

• 1/4 cup green olives, chopped (pimento-stuffed, optional)

• 1/4 cup scallions, sliced

• sea salt and freshly ground black pepper, to taste

 

 

Preparation

 

 

1.  In large skillet, heat oil over medium. Add onion and garlic, and cook unitl soft, stirring often, about 3 minutes. Add turkey and cook, stirring to break apart until lightly browned, about 6 minutes.

2. Stir in cumin, oregano, salt, pepper and cloves, and cook for 1 minute. Stir in vinegar, scraping up browned bits. Stir in apples, tomato and olives. Reduce heat and gently simmer, stirring often, until liquid reduces and thickens, about 8 minutes. Stir in scallions and serve warm.

 

 

 

Make It A Meal

 

CHC suggestion: Whole Wheat Tortillas

 

 

 

 

 

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Brussels Sprouts e Pasta Fagioli

Cousins of cruciferous vegetables broccoli and cauliflower, Brussels Sprouts are rich in many nutrients, including vitamins C and K. They may help prevent certain cancers and reduce the risk of heart attacks.

Brussels Sprouts e Pasta Fagioli

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

 

• 2 cups cooked canellini beans, drained

• 2 cups low sodium vegetable broth

• 1 cup shredded Brussels sprouts

• 1 cup uncooked quinoa pasta (any shape)

• 1/2 cup carrots, diced

• 1/2 cup onion, diced

• 1/2 cup celery, diced

• 2 garlic cloves, minced

• 1 bay leaf

• 1 tablespoon fresh parsley, chopped

2 tablespoons extra virgin olive oil

• sea salt and freshly ground black pepper, to taste

 

 

Preparation

 

 

1.  Heat a skillet to medium heat.

2.  Add the olive oil.

3.  Add the carrot, onion, celery and garlic.  Cook until translucent.

4.  Stir in the remaining ingredients, except the parsley.

5.  Bring to a simmer and reduce the heat to low.  Cover and cook for 10 minutes.

6.  Uncover, sprinkle with chopped parsley.  Serve hot.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

 

 

 

 

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Baked Halibut with Pan-Seared Cauliflower

1 cup of cauliflower has almost as much vitamin C as an orange, and nearly the same amount of potassium as a banana, with fewer calories.

Baked Halibut with Pan-Seared Cauliflower

Serves 4

 

 

Ingredients

 

 

• 4 6-ounce skinless halibut fillets (or other firm white fish)

• sea salt and freshly ground black pepper, to taste

• 2 tablespoons extra virgin olive oil, divided

• 1/2 head cauliflower, cut into 1/2″ florets

• 1/2 cup sliced almonds

• 1/2 cup golden raisins

• 1/4 teaspoon ground coriander

• 1 tablespoon fresh lemon juice

• 1/4 cup fresh parsley, chopped

• lemon wedges, for serving

 

 

 

Preparation

 

 

1. Preheat oven to 375 degrees. Season fish with salt and pepper. In large skillet, heat 1 tablespoon oil over medium-high. Sear fish until golden brown on one side, about 3 minutes. Transfer to rimmed baking sheet, cooked side up, and bake in oven until just opaque and cooked through, about 10 minutes.

2. Meanwhile, in same skillet heat remaining oil over medium-high. Add cauliflower and cook, stirring often, until crisp tender, about 6 minutes. Add almonds, raisins, coriander, salt and pepper, and cook until almonds are golden, about 2 minutes. Remove from heat and stir in lemon juice and parsley. Divide fish and cauliflower evenly among 4 plates and serve with lemon wedges.

 

 

 

 

Make It A Meal

 

CHC suggestion: Whole Wheat Orzo

 

 

 

 

 

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Meet the Health Coach

Meet the Health Coach

Friday, November 21st, 2014

from

11:00-1:00 pm

in Watertown

Susan Cancian CHHC, AADP

Susan Cancian, CHHC, AADP

Topic:

Does an Apple a Day Still Keep the Doctor Away?

In celebration of Good Nutrition Month, the Culinary Health Club’s new Health Coach discusses the importance of making good choices for creating nutritious meals. Come welcome the newest member of the Culinary Health Club team!

Happy Good Nutrition Month!

Celebrity Chef Event

dcjpic

The Culinary Health Club welcomes

Chef Daniel Chong-Jimenez

on

Sunday, November 16th, 2014 12:00 pm

for

a live cooking demonstration & tasting of holiday recipes at our Deep River store

Chef Dan is the former Executive Chef at the Norwich Inn & Spa and a founding member of the Connecticut Farmland Trust.

There’s never been a better time to join the Culinary Health Club – Where Health Meets Hometown.

Chicken-Brussels Sprouts Salad on Lettuce Boats

Brussels sprouts are loaded with many nutrients. Just 1/2 cup contains more than 80% of the RDA of vitamin C. The smaller the heads, the sweeter the taste! 

Chicken-Brussels Sprouts Salad on Lettuce Boats

Serves 4

 

Ingredients

 

 

1 tablespoon extra virgin olive oil

• 1/2 cup onion, chopped

• juice of 1 orange

• 1 tablespoon local honey

• 2 tablespoons sesame seed oil

• sea salt and freshly ground black pepper, to taste

• 4 cups Brussels Sprouts, thinly shredded

• 1/2 cup toasted walnuts, chopped

• 12 ounces cooked boneless, skinless chicken breast, finely cubed

• 1/4 cup Parmesan cheese, grated

• 4 very large, round whole lettuce leaves

 

 

Preparation

 

 

1. In medium skillet, heat olive oil over medium-high. Add onion and cook until softened, about 6 minutes. Transfer onion to blender or food processor. To blender, add orange juice, honey and sesame oil. Blend until smooth. Remove to bowl and season with salt and pepper.

2. To same skillet, add Brussels sprouts. Cook over high heat, stirring constantly, until they turn bright green, about 1-2 minutes. Transfer to large bowl. Add walnuts, chicken and Parmesan and combine. Pour dressing over everything and toss well to combine. Place one lettuce leaf on each of 4 plates. Equally distribute chicken mixture among the plates. Eat as a salad with fork, or roll up the lettuce leaves and eat with your hands!

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

 

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Vegetarian Chili with Roasted Delicata Squash

Winter squash is an excellent source of carotenoids, fiber and vitamins C and B.

Vegetarian Chili with Roasted Delicata Squash

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

 

1         cup canned black beans, drained

1         cup canned kidney beans, drained

1          cup canned navy beans, drained

½        cup chopped Spanish onion

¼         cup diced carrot

¼        cup diced celery

1         tablespoon minced garlic

1          bay leaf

1          teaspoon oregano

2      teaspoons cumin

1          tablespoon paprika

2          tablespoons extra virgin olive oil, plus extra to rub squash

2          cups tomato juice

2           delicata squash

sea salt and freshly ground black pepper, to taste

shredded cheddar cheese, optional

 

 

Preparation

 

 

1. Preheat oven to 350 degrees. Split squash in half lengthwise. Rub with a little olive oil and season with salt and pepper. Roast at 350 degress until tender, about 20 minutes. Set aside.

2. Heat a pot to medium-high. Add the olive oil. Stir in the onions, carrots, celery, garlic and spices, and cook until the vegetables are translucent. Add the tomato juice and remaining ingredients. Bring to a simmer and cook for 15 minutes.

3. Pour the hot chili over each roasted squash half portion. Sprinkle with cheese (optional), and serve warm.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

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