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
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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

 

 

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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

 

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Blueberry Spinach Salad

Blueberries contain more antioxidants than any other fruit.
They also contain a healthy dose of fiber, vitamin C, and manganese.
Blueberry Spinach Salad
Serves 4
Ingredients
• 1/4 cup extra virgin olive oil
• 2 tablespoons raspberry vinegar
• 1 teaspoon local honey
• sea salt and freshly ground black pepper, to taste
• 5 cups fresh baby spinach
• 1 cup fresh blueberries
• 1/4 cup red onion, finely diced
• 1/2 cup pecans, toasted and chopped
• 2 ounces goat cheese, crumbled

Preparation
1. In small bowl, whisk together oil, vinegar, honey, salt and pepper. In large bowl, toss together spinach, blueberries, and onions. Sprinkle with pecans and cheese. Drizzle dressing over top and toss gently until well combined. Serve at room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

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Poached Salmon with Blueberry-Honey Sauce

Blueberries contain more antioxidants than any other fruit.
They also contain a healthy dose of fiber, vitamin C, and manganese.
Poached Salmon with Blueberry-Honey Sauce
Serves 6
Ingredients
• 1 1/4 pounds wild caught salmon fillet
• 1 tablespoon peppercorns
• 6 sprigs fresh thyme
• 1 teaspoon sea salt
• 1 tablespoon extra virgin olive oil
• 1/4 cup sweet onion, thinly sliced
• 1/4 cup balsamic vinegar
• 6 ounces fresh blueberries
• 1 tablespoon local honey
• sea salt and freshly ground black pepper, to taste
Preparation
1. Place fillets, skin side down, in Dutch oven or wide, shallow saucepan with enough water to cover. Add peppercorns, thyme, and salt and bring to a gentle boil over medium heat. Cover pan, reduce heat and simmer until cooked through and opaque, about 8-10 minutes. Carefully remove salmon with spatula. Place on large board and remove skin. Serve warm or cover and refrigerate and serve chilled.
2. Meanwhile, in medium saucepan, heat oil on medium-high. Add onion and cook until softened and just beginning to brown, about 6 minutes. Add garlic and cook, stirring constantly, 1 minute more. Add vinegar, blueberries, honey, salt and pepper, and cook, stirring occasionally, until blueberries are incorporated and sauce slightly thickens, about 8 more minutes. Plate salmon and spoon blueberrry sauce on top.

 

Make It A Meal

CHC suggestion: Brown Basmati Rice

 

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Roasted Tomato Pasta Salad with Chicken

Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E. Cooking tomatoes helps makes some of their nutrients more readily absorbed by the body.
Roasted Tomato Pasta Salad with Chicken
Serves 6
Ingredients
• 1 pound cherry tomatoes, halved
• 2 tablespoons extra virgin olive oil, divided
• sea salt and freshly ground black pepper, to taste
• 12 ounces whole wheat or brown rice elbow pasta, cooked
• 12 ounces boneless, skinless chicken breast, cooked and cubed
• 2 cups baby spinach
• 1 cup kalamata olives, pitted and coarsely chopped
• 4 ounces low fat feta cheese, crumbled
• 2 tablespoons red wine vinegar

Preparation
1. Preheat oven to 350 degrees. In medium bowl, toss tomatoes with 1 tablespoon oil, salt and pepper. Spread out into one layer on rimmed baking sheet and roast for 45 minutes. Remove from oven and set aside to cool.
2. Meanwhile, in large bowl combine pasta, chicken, spinach, olives and feta, and toss gently to combine. Add vinegar, remaining oil, salt and pepper and toss well. Gently stir in tomatoes. Serve at room temperature or chilled.
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

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Blueberry Guacamole

Blueberries contain more antioxidants than any other fruit.
They also contain a healthy dose of fiber, vitamin C, and manganese.
Blueberry Guacamole
Serves 6
Ingredients
• 3 avocados
• juice of 2 limes
• 1 cup fresh blueberries
• 1/2 cup fresh cilantro, chopped
• 1 garlic clove, finely minced
• 1 jalapeno pepper, seeded and finely minced
• 1/2 white onion, finely diced
• sea salt, to taste
Preparation
1. Peel and pit avocados and place in wide medium bowl. Using an avocado masher or fork, gently mash avocados just enough to slightly soften, being sure to leave chunks throughout. Immediately drizzle with juice of 1 lime and stir gently with fork to combine. Add blueberries, cilantro, garlic, jalapeno, onion and remaining lime juice, and gently mix with fork. Season with salt, to taste. Refrigerate until ready to use.

Make It A Meal

CHC suggestion: Serve with Baked Chips or Grilled Chicken

 

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Blackened Tomato Taquitos with Chicken

Members of the fruit family, tomatoes are rich in potassium, folate and vitamins A, C and E. Cooking tomatoes helps makes some of their nutrients more readily absorbed by the body.

Blackened Tomato Taquitos with Chicken
Serves 4 (2 Each)
Ingredients
• 4 medium tomatoes
• 12 ounces boneless, skinless chicken breasts, cubed
• sea salt and freshly ground black pepper, to taste
• 4 teaspoons extra virgin olive oil, divided
• 1/2 cup white onion, finely minced
• 2 garlic cloves, minced
• 1 small jalapeno pepper, seeded and minced
• 1 tablespoon lime juice, plus 4 wedges for garnish
• 1 tablespoon fresh cilantro, chopped
• 3 scallions, chopped
• 8 small corn tortillas
• 2 cups iceberg lettuce, shredded into thin strips

Preparation
1. Heat medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally, until charred on all sides, 8-10 minutes. Transfer to plate to cool slightly. Cut tomatoes in half crosswise, and gently squeeze to remove seeds. Remove cores and chop remaining pulp and skin. Discard seeds and cores.
2. Add 2 teaspoons oil to same skillet and heat over high until very hot. Sprinkle chicken with salt and pepper and add to skillet. Cook, stirring often, until browned and cooked through, 3-5 minutes. Transfer to plate.
3. Reduce heat to medium and add remaining oil. Add onion and cook, stirring often, until softened, about 4 minutes. Add garlic and jalapeno and cook, stirring, about 30 seconds. Add lime juice, chicken and tomatoes and cook, stirring, until heated through, 2 minutes. Sitr in cilantro and scallions and remove from heat. Sandwich tortillas between 2 paper towels sprinkled lightly with water. Warm in microwave on high for 30 seconds. Divide chicken mixture evenly among tortillas. Top each with shredded lettuce and serve warm with lime wedges.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal
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Bastille Day Ratatouille Quinoa Salad

Bastille Day is usually a time for lighter fare and grilled foods.This salad, based on the classic French dish Ratatouille, is perfect for a picnic.

Bastille Day Ratatouille Quinoa Salad

Serves 8

Ingredients
• 1 cup uncooked quinoa • 2 medium eggplants, cubed • 3 tablespoons extra virgin olive oil, divided • sea salt and freshly ground black pepper, to taste • 1 medium zucchini, cubed • 1 medium onion, chopped • 2 garlic cloves, minced • 2 medium tomatoes, chopped • 1 tablespoon fresh oregano leaves, chopped • juice of 1/2 lemon • 1/2 cup fresh parsley leaves, coarsely chopped
Preparation

1. Prepare quinoa according to package directions and set aside to cool.

2. Meanwhile, place eggplant in colander, sprinkle with salt and let sit for 30 minutes. Rinse, drain and pat dry. In large skillet, heat 2 tablespoons oil over medium heat. Add eggplant, sprinkle with salt and pepper, and cook, stirring occasionally, until soft and golden, about 12 minutes. Remove eggplant to large bowl with slotted spoon. Heat remaining oil in skillet. Add zucchini and cook until just starting to soften, about 2 minutes. Add onion and garlic and cook for 2 minutes more, stirring constantly. Add tomatoes and oregano and cook for 3 more minutes. Remove from heat and add vegetable mixture to bowl with eggplant. Gently stir to combine. Cool vegetables to room temperature.

3. Fluff quinoa well with fork. Add to vegetables and stir gently until well combined. Stir in lemon juice and parsley. Serve at room temperature.

Make It A Meal
CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal
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