Pear & Shrimp Couscous Salad

In addition to being loaded with nutrients, dietary fiber and antioxidants, pears are considered to be a hypoallergenic fruit.

Pear & Shrimp Couscous Salad

Serves 6

 

Ingredients

 

 

2 ripe yet firm pears, peeled, cored, and diced

• 1 1/2 pounds raw medium shriimp

• 2 cups dry whole wheat couscous

• 3 cups low sodium vegetable broth

• 16 ounces pinto beans, drained

• 1 cup fresh cilantro, chopped

• 1 pound grape tomatoes, halved

 

• 1/4 cup extra virgin olive oil

• 1/4 cup fresh lime juice

• sea salt and freshly ground black pepper, to taste

• 1 clove garlic, minced

• 1 teaspoon ground coriander

• 1/2 cup scallions, sliced

• 2 tablespoons local honey

• 1 teaspoon Dijon mustard

 

 

Preparation

 

 

1. For dressing: Combine oil, lime juice, salt, pepper, garlic, coriander, scallions, honey and mustard in blender. Set aside.

2. Cook couscous according to package directions, using vegetable broth for liquid. Cool slightly, then fluff with fork. In large bowl, toss together couscous, cilantro and beans. Set aside.

3. Coat large skillet with cooking spray and heat over medium-high. Add shrimp and cook, stirring often, until bright pink, about 5 minutes. Add to couscous mixture and toss to combine. Add pears and tomatoes, drizzle with prepared dressing, and toss gently until well coated. Serve warm, room temperature, or chilled.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Fish Friday Meal

 

 

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Honey Pear Quesadillas

In addition to being loaded with nutrients, dietary fiber and antioxidants, pears are considered to be a hypoallergenic fruit.

 

Honey Pear Quesadillas

Makes 1 quesadilla

 

Ingredients

 

 

• 2 8-inch whole wheat flour tortillas

• 2 ounces Brie, sliced into slivers, rind removed

• 1 Bosc pear, thinly sliced

• 1/2 red onion, thinly sliced

• 1 tablespoon local honey

• 1 tablespoon fresh rosemary, chopped

 

 

 

Preparations

 

 

 

1. Heat large skillet over medium-high. Place 1 tortilla in pan. Evenly distribute cheese slivers over tortilla. Add pear and onion slices. Drizzle with honey and sprinkle with rosemary. Place second tortilla on top. Heat for another 3 minutes, then turn over with spatula. Continue to heat until cheese is melted, about 3 minutes. Remove from pan, cut into wedges and serve warm

 

 

 

 

 

 

Make It A Meal

 

CHC suggestion: Garden Salad with Honey-Mustard Dressing

 

 

 

 

 

 

 

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Easy Elegant Baked Pear Dessert

In addition to being loaded with nutrients, dietary fiber and antioxidants, pears are considered to be a hypoallergenic fruit.

 

Easy Elegant Baked Pear Dessert

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

 

4 pears, Bosc or Bartlett, peeled, cored and halved

• 1/2 cup warm water

• 1/2 cup slivered or sliced almonds

• 2 tablespoons local honey

• 1/2 teaspoon vanilla extract

• 1/4 cup low fat feta or blue cheese, crumbled

 

Preparation

 

 

1. Heat an oven to 350 degrees F.

2. Place the pear halves in an oven safe dish so they are tightly arranged.

3. Combine the water, almonds, honey and vanilla.  Pour mixture over the pears.

4. Bake uncovered for 45 minutes until the tops have browned.

5. Remove from the oven and sprinkle with the blue cheese crumbles. Bake for an additional 5 minutes.  Serve warm.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Nutritious Dessert

 

 

 

 

 

 

 

 

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Bison Leek Fajitas

A close relative of onions and garlic, leeks are a great source of vitamins A, B6, C and K, as well as many antioxidants. 

Bison Leek Fajitas

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

 

8 medium whole wheat tortillas

• 1 pound lean ground bison

• 1 cup leeks, chopped

• 1/2 cup green bell pepper, chopped

• 1/2 cup fresh tomato, chopped

• 1/2 cup plain, nonfat Greek yogurt

• 1/4 cup fresh cilantro, chopped

• 1/4 cup onion, finely diced

• 1 tablespoon fresh lime juice

• 1 teaspoon garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon ground paprika

• 1/2 teaspoon dried oregano

• 1 tablespoon extra virgin olive oil

• sea salt and freshly ground black pepper, to taste

 

 

Preparation

 

 

1. Heat a skillet to medium-high heat.

2. Add the olive oil, leeks, peppers and garlic; cook until translucent.

3. Add the bison, cumin and paprika and cook thoroughly, breaking into smaller pieces until the juices have dried.  Keep warm.

4. Season with salt and pepper, to taste.

5. In medium bowl, combine the tomato, onion, oregano, cilantro and lime juice.  Season with salt to taste.

6. Heat the tortillas on a griddle or toaster oven until hot and supple, but not toasted.

7. Arrange a portion of bison mixture on each tortilla.

8. Garnish with the tomato mixture and finish with a dollop of Greek yogurt

 

Make It A Meal

 

CHC suggestion: This Recipe Provides A Complete Meal

 

 

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Baby Bok Choy & Tofu Stir Fry

When cooking with tofu, choose organic to ensure that the tofu has not been genetically engineered. Naturally bland, tofu absorbs flavors from the ingredients with which it is cooked.

 

Baby Bok Choy & Tofu Stir Fry

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

 

• 8 baby bok choy heads, older leaves trimmed, halved

• 1 brick orgnic firm tofu

• 1 cup yellow onion, julienned

• 1 red bell pepper, julienned

• 1 portabella mushroom cap, julienned

• 2 cloves garlic, sliced

• 2 tablespoons vegetable oil, divided

• 1 teaspoon sesame oil

• 2 tablespoons low sodium soy sauce

• sea salt and freshly ground black pepper, to taste

 

 

Preparation

 

 

1. Cut the tofu into small, bite-size cubes.  Pat dry on a clean towel.

2. Heat a skillet to medium-high heat.

3. Add 1 tablespoon vegetable oil.

4. Add tofu to pan and spread out in single layer to brown.  Season one side with salt and pepper.

5. Brown both sides, remove and keep warm.

6. Using the same skillet, turn heat to high and place the bok choy halves cut side down.

7. Drizzle with the remaining vegetable oil and sesame oil.

8. Brown without moving for about 5 minutes.

9. Add in the onion, peppers, mushrooms and garlic.  Stir gently, allowing the vegetables to cook without becoming soggy.

10. Toss in the browned tofu and drizzle with soy sauce.  Continue stir-frying for a few more minutes.  Serve.

 

 

Make It A Meal

 

CHC suggestion: Steamed Brown Rice

 

 

 

 

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Meet the Health Coach

Meet the Health Coach

Friday, December 19th, 2014

from

11:00-1:00 pm

in Deep River

Susan Cancian CHHC, AADP

Susan Cancian, CHHC, AADP

Topic: 

Healthy Holiday Habits 

Being healthy through the holidays can often feel like too big of a challenge for many of us. Our Health Coach offers some excellent strategies for making it to January with no regrets. Come welcome the newest member of the Culinary Health Club team!

Happy Holidays!

Leek Wine Sauce with Panko Tilapia

A close relative of onions and garlic, leeks are a great source of vitamins A, B6, C and K, as well as many antioxidants. 

 

Leek Wine Sauce with Panko Tilapia

Serves 4

 

 

Ingredients

 

 

• 1/2 cup whole wheat panko

• 1/4 teaspoon dried rosemary

• sea salt and freshly ground black pepper, to taste

• 1 tablespoon extra virgin olive oil

• 4 6-ounce tilapia fillets

• 1 tablespoon Dijon mustard

• 2 leeks, white and light green parts, thinly sliced

• 2 cloves garlic, minced

• 1/2 cup dry white wine

• 1 pint cherry or grape tomatoes, halved

 

 

 

Preparation

 

 

1. Heat oven to 400 degrees. Place fish on rimmed baking sheet. Evenly spread mustard on top of fillets, then sprinkle with panko. Place in preheated oven and bake until fish is opaque, about 10 minutes.

2. Meanwhile, in large skillet, heat oil over medium-high. Add leeks, garlic and wine. Cook until tender and liquid is mostly evaporated, about 4 minutes. Stir in tomatoes, and season with salt and pepper. Place 1 fish fillet on each plate, and spoon sauce along side of the fillet. Serve immediately.

 

 

 

 

Make It A Meal

 

CHC suggestion: Steamed Brown Basmati Rice

 

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Spinach Salad with Pears & Chicken

In addition to being loaded with nutrients, dietary fiber and antioxidants, pears are considered to be a hypoallergenic fruit.

Spinach Salad with Pears & Chicken

Serves 4

 

Ingredients

 

 

• 2 tablespoons cider vinegar

• 2 tablespoons extra virgin olive oil

• 1 tablespoon local honey

• sea salt and freshly ground black pepper, to taste

• 5 cups baby spinach leaves

• 12 ounces cooked skinless, boneless chicken breast, cubed

• 2 pears, peeled, cored and cubed

• 1/2 red onion, thinly sliced

• 1/4 cup golden raisins

• 1 ounce Parmesan cheese, shaved

 

 

 

Preparation

 

 

1. In small bowl, whisk together vinegar, oil, honey, salt and pepper.

2. In large serving bowl, combine spinach, chicken, pears, onion and raisins. Drizzle dressing over salad and toss to coat well. Top with shaved cheese. Serve room temperature or chilled.

 

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

 

 

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Ruby Poached Pears

In addition to being loaded with nutrients, dietary fiber and antioxidants, pears are considered to be a hypoallergenic fruit.

 

Ruby Poached Pears

Serves 4

 

 

Ingredients

 

 

• 4 ripe, firm Bosc pears

• 1 1/2 cups pomegranate juice

• 1 cup sweet dessert wine (eg. Muscatel, Riesling)

• 1/2 cup pomegranate arils (1/2 large fresh pomegranate)

• 1/2 cup slivered almonds, toasted

• 1/2 cup plain nonfat Greek yogurt

 

 

 

Preparations

 

 

 

1. Peel pears, leaving them whole with stems intact. Slice of bases so pears stand upright. Optional: remove cores with apple corer.

2. Place pears on their sides in large saucepan. Pour pomegranate juice and wine over the pears. Bring to simmer over medium-high heat. Cover, reduce heat to low and simmer gently until the pears are tender when pierced with top of sharp knife, about 35-45 minutes. Turn very gently once or twice as they cook so they color evenly. Using slotted spoon, transfer pears to shallow bowl and set aside.

3. Boil poaching liquid over high heat until sauce is reduced to 1/2 cup, 15-20 minuters. To serve, spoon 1

tablespoon sauce onto each of 4 dessert plates. Place 1 pear upright on each plate. Drizzle remaining sauce over each pear and sprinkle pomegranate seeds and almonds around it. Place one dollop of yogurt on each plate. Serve warm or at room temperature.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Dessert

 

 

 

 

 

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Chicken with Fennel-Shallot Sauce

Every part of the fennel plant is edible. In addition to its sweet, licorice-like flavor, fennel contains fiber, vitamin C, and a wide range of minerals.

 

Chicken with Fennel-Shallot Sauce

Serves 4

 

Ingredients

 

 

4 skinless, boneless chicken breasts

• sea salt and freshly ground black pepper, to taste

• 1 head fennel, trimmed and cut into 1/4″ cubes

• 2 tablespoons extra virgin olive oil

• 1/4 cup shallots, finely minced

• 1/4 cup dry white wine

• 1/4 cup low sodium chicken broth

• 1 bay leaf

• 1 tablespoon fresh thyme leaves

• 4 fennel leaves, finely chopped

 

 

Preparation

 

 

1. Season chicken with salt and pepper. In large skillet, heat oil over medium-high. Add chicken and cook until lightly browned, about 3 minutes. Add shallots to skillet. Turn chicken over and add fennel to skillet, scattering around the chicken. Continue cooking for 3 minutes. Add wine, broth, bay leaf, and thyme. Reduce heat to medium, cover and continue cooking for 10 minutes, turning chicken once halfway through. Transfer chicken to plate and keep warm.

2. With slotted spoon, remove 1/2 of fennel cubes and reserve. Remove bay leaf and discard. Pour remaining mixture into blender or food processor and blend until finely pureed. Pour pureed mixture into small saucepan and season with salt and pepper. Add any liquid from reserved chicken. Add reserved fennel cubes and fennel leaves. Bring to a gentle simmer, let simmer for 2 minutes. Evenly spoon sauce over chicken breasts and serve immediately.

 

 

 

Make It A Meal

 

CHC suggestion: Whole Grain Noodles and Steamed Green Beans

 

 

 

 

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