Black Friday Brussels Sprouts Hash Frittata

This delicious Hash works as the perfect Thanksgiving side to poultry. Leftovers? Try the Frittata recipe in Step #3 for breakfast on Black Friday. 

Black Friday Brussels Sprouts Hash Frittata

Serves 8

 

 

Ingredients

 

 

• 3 tablespoons extra virgin olive oil

• 8 ounces shallots, thinly sliced

• 2 tablespoons apple cider vinegar

• 1 tablespoon pure maple syrup

• 1 1/2 pounds Brussels sprouts, trimmed

 

• 8 eggs, beaten

• 1/4 cup fresh chives, minced

 

 

Preparation

 

 

1. In medium skillet, heat 1 tablespoon oil over medium heat. Add shallots and sprinkle with salt and pepper. Cook, stirring often, unitl soft and golden, about 10 minutes. Add vinegar and syrup. Stir until brown and glazed, about 3 minutes.

2. Halve Brussels sprouts lengthwise, then slice into thin ribbons. In large skillet heat remaining oil over medium-high. Add Brussels sprouts and sprinkle with salt and pepper. Cook until just beginning to brown on edges, about 6 minutes. Add 1 cup water and continuing cooking, stirring occasionally, until water evaporates and sprouts are tender crisp, about 3 minutes. Stir in shallots.

3. FOR FRITTATA: Preheat oven to 350 degrees. Add eggs to skillet with Brussels sprouts and cook, without stirring, until well set and mostly cooked, about 7 minutes. Transfer skillet to preheated oven and bake until completely cooked and top is golden brown, about 5 minutes. Serve hot.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Makes a Complete Savory Breakfast

 

 

 

 

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Crunchy Cranberry Apple Salad

This lighter version of the classic Waldorf salad replaces mayonnaise with low fat yogurt and sugar with local honey. Make it a day in advance for a light and healthy Thanksgiving side dish. 

Double the recipe so there are leftovers for lunch the next day.

Crunchy Cranberry Apple Salad

Serves 4

 

 

Ingredients

 

 

1 1/2 cups fresh cranberries, very finely chopped

• 1 cup granny smith apples, peeled, cored and diced

• 1 cup red apples, peeled, cored and diced

• 1 cup celery, chopped

• 1 cup seedless green grapes, halved

• 1 cup seedless red grapes, halved

• 1/4 cup walnuts or pecans, chopped

• 1 tablespoon local honey

• 2 teaspoons lemon juice

• 1/4 teaspoon cinnamon

• 8 ounces vanilla low-fat yogurt

• 2 cups lettuce leaves, optional

 

 

Preparation

 

 

1. In small bowl, whisk together yogurt, honey, cinnamon, and lemon juice. Set aside.

2. In large bowl, combine remaining ingredients, except lettuce, and gently toss.

3. Add yogurt mixture to ingredients and gently toss to coat. Cover and chill for at least 30 minutes.

4. Serve in bowl or over bed of lettuce leaves.

 

 

 

Make It A Meal

 

CHC suggestion: Cranberry Turkey Salad

 

This fall fruit and nut salad is a perfect accompaniment to a Thanksgiving turkey.

To make it into a meal, serve it the next day with ripped lettuce leaves and leftover turkey cubes for a healthy and easy lunch.

 

 

 

 

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Black Friday Brussels Sprouts Hash

This delicious Hash works as the perfect Thanksgiving side to poultry. 

Leftovers? Use them for breakfast on Black Friday in our Frittata. 

 

 

Black Friday Brussels Sprouts Hash

Serves 8

 

 

Ingredients

 

 

• 3 tablespoons extra virgin olive oil

• 8 ounces shallots, thinly sliced

• 2 tablespoons apple cider vinegar

• 1 tablespoon pure maple syrup

• 1 1/2 pounds Brussels sprouts, trimmed

 

 

 

Preparation

 

 

1. In medium skillet, heat 1 tablespoon oil over medium heat. Add shallots and sprinkle with salt and pepper. Cook, stirring often, unitl soft and golden, about 10 minutes. Add vinegar and syrup. Stir until brown and glazed, about 3 minutes.

2. Halve Brussels sprouts lengthwise, then slice into thin ribbons. In large skillet heat remaining oil over medium-high. Add Brussels sprouts and sprinkle with salt and pepper. Cook until just beginning to brown on edges, about 6 minutes. Add 1 cup water and continuing cooking, stirring occasionally, until water evaporates and sprouts are tender crisp, about 3 minutes. Stir in shallots. Serve immediately.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Makes a Complete Side Dish

 

 

 

 

 

 

 

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Kale Bison Meatballs

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.

Kale Bison Meatballs

Serves 4

 

 

Ingredients

 

 

• 2 cups fresh kale, large stems removed

• 1 pound ground bison

• 3 cloves, garlic, minced

• 1 large egg, lightly beaten

• 3/4 cup whole wheat panko

• 1/4 cup low fat blue cheese, crumbled

• 1 teaspoon dried basil

• 1 teaspoon dried oregano

• sea salt and freshly ground black pepper, to taste

• 8 ounces whole wheat orzo, cooked according to package directions

• 24 ounces low sodium tomato sauce

 

 

 

Preparation

 

 

1.  Preheat oven to 450 degrees. To large pot, add 1/2 cup water and kale leaves. Steam over medium heat until wilted, about 6 minutes. Drain kale and, when cool, finely chop.

2. In large bowl, combine bison, garlic, egg, panko, cheese, basil, oregano, salt, pepper and reserved kale. Mix well. Using hands, form mixture into 12 balls. Transfer to prepared baking dish and bake in oven until golden and no longer pink inside, about 15 minutes. Serve hot over whole wheat orzo with tomato sauce.

* For a holiday appetizer, form mixture into 24 small balls and serve with toothpicks and marinara on the side for dipping.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal or Savory Starter to Your Thanksgiving Dinner

 

 

 

 

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Mango & Mexican Potato Guacamole

Known in Latin American cuisine as the Mexican potato, jicama is rich in fiber. It also provides good amounts of vitamin C and potassium.

Mango & Mexican Potato Guacamole

Serves 12

 

Ingredients

 

 

• 2 avocados, halved, pitted and flesh removed from skin

• coarse sea salt, to taste

• 1 clove garlic, finely minced

• 1 jalapeno chile pepper, seeded and finely minced

• 1 cup fresh mango, peeled, pitted and finely cubed

• 1/2 cup peeled jicama, finely diced

• 1/3 cup red onion, finely minced

• 1/3 cup fresh cilantro, chopped

• juice of 1 fresh lime

• whole wheat pita wedges, toasted

• mixed crudites (such as carrots and celery)

 

 

Preparation

 

 

1.  In medium bowl, place 3 avocado halves. Dice remaining half and set aside. To bowl, add garlic and salt, and mash together with avocado. Add jalapeno, mango, jicama, onion and cilantro, and gently stir to combine. Gently fold in reserved avocado and lime juice. Season to taste with salt. Serve with toasted pita wedges and crudites.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal or a Zesty Starter to Your Thanksgiving Dinner

 

 

 

 

 

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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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