Stove Top Salmon with Orzo

Get a good dose of omega-3 fatty acids, whole grains, antioxidants and fiber, all in one easy stove-top meal.
Stove Top Salmon with Orzo
Serves 4
Ingredients
• 1 cup whole wheat orzo, uncooked
• 1/2 pound green beans, trimmed
• 1 cup grape tomatoes, halved
• 3 tablespoons balsamic vinegar
• 20 ounces wild caught salmon fillet (cut into 4 pieces)
• 1 lemon, thinly sliced in 8 slices
• sea salt and freshly ground black pepper, to taste
Preparation
1. Cook orzo according to package directions, adding green beans to water during last 3 minutes of cooking. Drain and place in large bowl. Stir in tomatoes, vinegar, salt and pepper. Set aside.
2. Meanwhile, place salmon in large nonstick skillet and add 1 cup water. Top each piece with 2 lemon slices. Place over medium heat and bring to simmer. Cover, reduce heat to low, and simmer until salmon is just pink in center, about 10 minutes. Discard lemon slices. Divide orzo with vegetables among 4 individual plates, and top each with piece of salmon. Serve warm or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal
041814

Ham, Mushroom & Kale Crustless Quiche

Eggs are a great source of protein and contain “good” fat. They are one of the only foods that contain naturally occurring vitamin D.
Ham, Mushroom & Kale Crustless Quiche
Serves 4
Ingredients
• 2 teaspoons extra virgin olive oil
• 1 small red onion, finely chopped
• 1 8-ounce package mushrooms, sliced
• 1/2 cup reduced sodium ham, diced
• 6 ounces fresh baby kale
• 2 large eggs
• 2 large egg whites
• 1/2 cup fat free milk
• 1 cup fat free ricotta
• 3/4 teaspoon Herbes de Provence
• sea salt and freshly ground black pepper, to taste
Preparation
1. Preheat oven to 375 degrees. Spray 9 inch glass pie plate with nonstick spray. In large skillet over medium- high heat, add oil. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add mushrooms and cook, stirring occasionally, until mushrooms soften, about 5 minutes. Stir in ham and kale, and stir until kale is just wilted, about 3 minutes. Remove from heat.
2. In large bowl, whisk together eggs, egg whites, milk, ricotta, Herbes de Provence, salt and pepper until blended. Stir in mushroom mixture. Pour into prepared pie plate. Bake until top is golden and knife inserted in center comes out clean, 35-40 minutes. Cut into 4 wedges and serve warm or at room temperature.
Make It A Meal

CHC suggestion: Tossed Green Salad

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Lemon Zest Fattoush

This version of the traditional Lebanese dish, Fattoush, substitutes lemon zest for ground sumac. It’s a welcome spring salad that’s brimming with fresh herbs.
Lemon Zest Fattoush
Serves 8
Ingredients
• 1/4 cup fresh lemon juice
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon lemon zest (or lemon pepper)
• sea salt and freshly ground black pepper, to taste
• 1/2 teaspoon red pepper flakes
• 2 tablespoons extra virgin olive oil
• 2 6-inch whole wheat pita breads, torn into 1/2″ pieces
• 1 head romaine lettuce, chopped
• 2 tomatoes, seeded and diced
• 2 small cucumbers, peeled, seeded and diced
• 1 red bell pepper, seeded and diced
• 3 green onions, minced
• 1 tablespoon fresh mint, chopped
• 1/4 cup fresh parsley, chopped

Preparation
1. To make dressing: combine lemon juice, garlic, cumin, lemon zest, salt, pepper and red pepper in blender or food processor. Process until smooth. While running, slowly add olive oil in thin stream until blended. Set aside.
2. Preheat oven to 400 degrees. Spread pita pieces in single layer on baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool. In large bowl, combine lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley, and toss to combine. Add dressing and gently toss to coat. Divide salad among serving plates. Top with pita strips. Serve immediately.
Make It A Meal

CHC suggestion: CHC Healthy-to-Go Hummus

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White Quinoa Cobb Salad

Eggs are a great source of protein and contain “good” fat.
They are one of the only foods that contain naturally occurring vitamin D.
White Quinoa Cobb Salad
Serves 4
Ingredients
• 6 cups romaine lettuce, chopped
• 2 cups white quinoa, cooked
• 8 ounces boneless, skinless chicken or turkey breast, cooked & diced
• 4 large hard-boiled eggs, quartered
• 2 large tomatoes, chopped
• 1/2 cup black olives, pitted & sliced
• 1/4 cup low fat blue cheese, crumbled
• 3 tablespoons extra virgin olive oil
• 4 tablespoons balsamic vinegar
• sea salt and freshly ground black pepper, to taste
Preparation
1. Evenly divide romaine lettuce among 4 individual serving plates. Arrange quinoa, chicken, eggs, and tomatoes in rows over top of lettuce. Sprinkle wtih olives and cheese.
2. In small bowl, whisk together oil, vinegar, salt and pepper. Drizzle over arranged salads.

 

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 
041514

Vegetable Stew with Green Goddess Dumplings

Fresh herbs can add delicious flavors and beautiful colors to a meal, but
they can also add health benefits. Parsley has breast-cancer fighting properties.

Vegetable Stew with Green Goddess Dumplings
Serves 6

Ingredients
• 2 teaspoons extra virgin olive oil
• 1 large onion, diced
• 1 pound carrots, scrubbed and diced
• 1 pound parsnips, scrubbed and diced
• 4 garlic cloves, minced
• 1 tablespoon fresh parsley, chopped, plus extra for garnish
• 4 cups reduced sodium vegetable broth
• 2 1/2 cups quinoa flour (can substitute whole wheat)
• 1/4 cup plus 2 tablespoons baking powder
• 1/2 cup mixed fresh herbs (such as parsley, chives, lovage), chopped
• sea salt and freshly ground black pepper, to taste
• 1 1/2 cups nonfat milk
• 1/4 cup plus 2 tablespoons safflower oil

Preparation
1. Preheat oven to 400 degrees. In large soup pot or Dutch oven, heat olive oil. Add onion and cook, stirring occasionally, until softened, about 4 minutes. Add carrots and parsnips and cook for 5 minutes. Add garlic and parsley and cook for 1 minute. Add broth and bring to a simmer, stirring often. Simmer for 10 minutes, covered.
2. Meanwhile, into large bowl, sift flour and baking powder. Add herbs and combine. Season with salt and pepper. Add milk and safflower oil and stir to combine. Flour hands and shape mixture into 24 small balls.
3. Gently drop dumplings into stew, allowing them to rest on top (not submerged). Continue to simmer, covered, for 10 minutes. Remove lid and place pot in preheated oven. Cook for 10 minutes. Remove pot from oven and evenly ladle soup among 6 bowls, adding 4 dumplings to each bowl. Serve hot, garnished with extra herbs.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Meal

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Scallops with Asparagus Spears

Herbs are a healthy and flavorful way to perk up a dish.
Cilantro is one of the richest herbal sources of vitamin K.
Scallops with Asparagus Spears
Serves 4

Ingredients
• 4 tablespoons extra virgin olive oil, divided
• 3 tablespoons fresh lime juice
• 2 tablespoons local honey
• 2 garlic cloves, finely minced
• 1 chile pepper, seeded and finely minced
• 3 tablespoons fresh cilantro, finely chopped
• 1 pound bay scallops
• 1/2 cup yellow cornmeal
• 1 teaspoon ground coriander
• sea salt and freshly ground black pepper
• 1 pound asparagus, trimmed
• lime wedges, for garnish

Preparation
1. In small bowl, combine 3 tablespoons oil, lime juice, honey, garlic, chile pepper and cilantro. Let sit for at least 30 minutes. In medium bowl, combine cornmeal, coriander, salt and pepper. Toss scallops in cornmeal mixture to coat, and set aside.
2. To large skillet, add asparagus and 1/2 cup water. Bring to boil over high heat. Reduce heat to medium-low, cover and simmer until tender crisp, about 4 minutes. Remove asparagus to plate and keep warm. Wipe skillet dry and add remaining olive oil. Place over medium heat. Add scallops and cooking, turning once, until lightly browned and opaque, about 2-4 minutes. Divide asparagus evenly among 4 plates and place in center. Top with scallops and drizzle with dressing. Garnish with lime wedges and serve warm.
Make It A Meal

CHC suggestion: Steamed Red Quinoa

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Chicken with Lemon-Mint Couscous

Herbs are a healthy and flavorful way to perk up a dish. Mint can aid
digestion and its strong aroma may help remedy nausea and congestion.
Chicken with Lemon-Mint Couscous
Serves 4
Ingredients
• 1 cup whole wheat couscous
• 1 lemon
• 2 tablespoons extra virgin olive oil, divided
• sea salt and fresh ground black pepper, to taste
• 1 cucumber, diced
• 1/2 small red onion, minced
• 1/2 cup mint leaves, coarsely chopped
• 12 ounces boneless, skinless chicken breasts
• 1 teaspoon paprika
Preparation
1. Cook couscous according to package directions and set aside. From lemon, grate 1 tablespoon zest. Squeeze juice of lemon into large bowl. Whisk in 1 tablespoon plus 1 teaspoon oil, salt and pepper until blended. Add couscous, cucumber, onion and mint. Toss gently to coat.
2. In medium skillet, heat remaining olive oil on medium-high. Season chicken with salt, pepper and paprika. Cook until golden brown, about 5 minutes per side. Divide couscous among plates, top with chicken and garnish with lemon zest.

 
Make It A Meal

CHC suggestion: Steamed Asparagus
041014

Egg & Kale Quinoa Salad

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

Egg & Kale Quinoa Salad
Serves 4
Ingredients
• 6 large local and/or hard boiled eggs
• 1/4 cup plain nonfat Greek yogurt
• 6 chives, chopped
• 1 tablespoon white wine vinegar
• 1/4 cup fresh tarragon, chopped
• sea salt and freshly ground black pepper, to taste
• 2 cups quinoa, cooked
• 1 cup kale, chopped
• 1 tablespoon fresh basil, chopped
• 1/2 cup golden raisins
• 1 tablespoon extra virgin olive oil

 

Preparation
1. Place eggs in pot in single layer and cover with water to 1 inch above eggs. Bring to boil, remove from heat. Cover and let eggs sit for 12 minutes. Remove eggs from pot with slotted spoon (reserving hot water) and run under cold water. In same pot with warm water, add kale and allow to sit until wilted, about 6 minutes, then drain. Meanwhile, peel eggs and chop. In medium bowl, mix eggs with yogurt, chives, vinegar, tarragon, salt and pepper.
2. In another medium bowl, combine quinoa, kale, basil, raisins and olive oil. Divide quinoa mixture evenly among 4 plates and top with egg mixture. Serve warm.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

040914

Cocoa Chicken with Mango Salsa

Herbs are a healthy and flavorful way to perk up a dish.
Cilantro is one of the richest herbal sources of vitamin K.

Cocoa Chicken with Mango Salsa
Serves 4
Ingredients
• 3 tablespoons smoked paprika
• 1 heaping teaspoon unsweetened cocoa powder
• 1 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon
• sea salt and freshly ground black pepper, to taste
• 1 pound skinless, boneless chicken breast

• juice of 1 fresh lime
• 1/4 cup red onion, finely minced
• 1 clove garlic, finely minced
• 6 ounces fresh or frozen mango (thawed), cut into 1/2″ cubes
• 1 tablespoon local honey
• 1/4 cup fresh cilantro, chopped
• 1/4 cup unsalted peanuts, chopped

Preparation
1. Preheat oven to 375 degrees. Spray large baking dish with cooking oil spray. In medium bowl, combine paprika, cocoa powder, ginger, cinnamon, salt and pepper. Add chicken and dredge in mixture to coat well. Transfer chicken to prepared dish and cover with foil. Bake until cooked through, about 30 minutes.
2. Meanwhile, in medium bowl combine lime juice, red onion, garlic, mango, honey, salt, pepper, peanuts and cilantro, and stir to combine. Serve chicken warm topped with salsa.

 

Make It A Meal

CHC suggestion: Steamed Freekeh or Brown Rice
040814

Traditional Hummus

A traditional Middle Eastern spread, hummus is easy to make and can be transformed in dozens of different ways. Get creative and try some of your own variations!

Traditional Hummus

Serves 12
Ingredients
• 2 (15.5 oz cans) no-salt-added chickpeas, rinsed and drained
• 2 garlic cloves, peeled
• 1/2 cup water
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 3/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• ground smoked paprika, for garnish

Preparation
1. Place beans and garlic in food processor and pulse several times, until chopped. Add water, tahini, lemon juice, and oil. Pulse until smooth, scraping down sides as needed. Place hummus in serving bowl and stir in salt and pepper. Sprinkle paprika on top. Serve with raw vegetables or whole wheat pita wedges.
Variations

Roasted Red Pepper Hummus: Add 1/4 cup jarred roasted red peppers.

Spicy Black Bean Hummus: Replace chickpeas with black beans, add 1 tsp. cumin, 2 tbs. fresh chopped cilantro and a dash of crushed red pepper. For an extra kick, add 1 small jalapeno pepper.

Edamame Hummus: Replace chickpeas with 1 cup prepard shelled frozen edamame (green soybeans). Prepare by combining soybeans with 1/4 cup water in small saucepan. Bring to boil. Reduce heat and simmer for 10 minutes. Drain.. Leave out black pepper. Garnish with black and/or white sesame seeds.

Healthy Yogurt Hummus: Replace tahini with 1/4 cup plain, low fat yogurt. Add pinch of paprika.

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