Carrot Sticks & Shrimp Salad

Carrots are rich in beta-carotene, which converts to vitamin A when eaten. Just one carrot provides more than 200% of your daily requirement for vitamin A.

Carrot Sticks & Shrimp Salad

Serves 4

 

Ingredients

  • 4 large carrots, scrubbed, cut into matchsticks
  • 1 tablespoon fresh lemon juice
  • 3/4 cup nonfat plain Greek yogurt
  • 1/4 cup low fat sour cream
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1 bunch fresh parsley, finely chopped
  • 1 medium bunch chives, finely chopped
  • 24 large shrimp, shelled and deveined
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In medium bowl combine carrots and lemon juice, toss to coat, and set aside. In large bowl, whisk together yogurt, sour cream, oil and mustard. Add parsley and chives and combine well. Add carrots with lemon juice to bowl and combine. Season with salt and pepper, to taste.
  2. Meanwhile, bring large pot of salted water to boil. Add shrimp and cook until bright pink and cooked through, about 2 minutes. Drain and rinse with cold water. Add shrimp to bowl with carrots and toss well to coat. Equally divide carrot mixture among 4 plates, including 6 shrimp on each. Serve room temperature or chilled.

 

Make It A Meal

 

CHC suggestion: Whole Grain Rolls

                                                                                                               

 

 

 

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Chicken and Grape Salad Lettuce Wraps

Chicken and Grape Salad Lettuce Wraps

Posted by Grace Keating, Nevada on July 15, 2014

“My grandma started making this recipe for my dad when he was little. My mom and I took the original recipe and made it healthier,” says Grace. “I love to adapt recipes and make them healthy. I would serve the Chicken and Grape Salad Lettuce Wraps with a fresh quinoa salad. When I grow up, I want to be a nutritionist, to make a change in people’s lives, and to go further with helping children and families eat healthy.” – Grace Keating, age 11, Nevada

 

Makes 4 to 6 servings

 

Ingredients:

 

1 pound boneless, skinless chicken breasts

1 cup red or green grapes, halved

2 tablespoons minced onion

2 tablespoons diced red bell pepper

½ cup plain nonfat Greek yogurt

½ cup nonfat sour cream

1¼ teaspoons fresh lemon juice

½ teaspoon curry powder

Salt and pepper, to taste

Whole lettuce leaves

Dried cranberries, for garnish

 

 

Preparation: 

 

  1. Preheat the grill. Cook the chicken for about 10 minutes on each side, until cooked through. Let cool then dice into 1-inch cubes. In a large bowl, mix the chicken with grapes, onion, and red pepper.
  2. In a separate bowl, whisk together the yogurt, sour cream, lemon juice, curry powder, salt, and pepper. Pour over the chicken-grape salad and mix thoroughly.
  3. On top of lettuce leaves, scoop ¼-cup servings of chicken and grape salad. Garnish with dried                         cranberries. Enjoy!

 

 

429 calories; 25g fat; 37g carbohydrates; 19g protein

 

 

 

 

 

                                                                                                                                   

 

 

                                                                                                                                   

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CHC Make-Your-Own Quesadillas

Fussy eaters? These quesadillas were a big hit at our Girl Scouts cooking class.
Cook up whatever’s in the refrigerator, or use leftovers.

CHC Make-Your-Own Quesadillas 

 

Ingredients      

  • multigrain or whole wheat tortillas
  • low-fat Mexican cheese, shredded
  • butter or extra virgin olive oil
  • ground bison
  • cilantro
  • tomatoes, diced
  • low fat sour cream
  • shredded carrots

 

Optional Fillings & Toppings

 

  • cooked chicken breast, cubed or shredded
  • zucchini
  • salsa
  • black beans
  • low-fat sour cream
  • make up your own!

 

Preparation

 

  1. Heat large skillet on medium-high. Coat bottom with oil or butter, using a brush to thinly spread.
  2. Place one tortilla in pan. Top half of tortilla with cheese and desired filling(s). Fold empty half over half with food on it and gently press down with spatula.
  1. Reduce heat to medium and cook until lightly brown on bottom and cheese is mostly melted, about 4 minutes. Using spatula, gently turn quesadilla over and cook for 3 more minutes.
  1. Remove quesadilla from skillet and cut into wedges. Serve warm with desired toppings.

 

 

Make It A Meal

 

CHC suggestion: Slice Cucumber Salad

 

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Collard Greens with Cajun-Spiced Chicken

Related to kale and cabbage, collard greens are at their best from November to April.  Low-calorie, high fiber and incredibly rich in vitamin K, collards are an easy to use vitamin boost. 

Collard Greens with Cajun-Spiced Chicken

Serves 4

 

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 1 pound boneless, skinless chicken breasts
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon cayenne pepper
  • sea salt and freshly ground black pepper, to taste
  • 4 cloves garlic, minced
  • 1 red bell pepper, julienned
  • 1 bunch collard greens, stems removed , leaves cut into strips
  • 1 15-ounce BPA-free can black-eyed peas, rinsed

 

Preparation

  1. In large skillet, heat 1 tablespoon oil over medium. In small bowl, combine paprika, thyme, white pepper, cayenne pepper, black pepper and salt. Rub chicken with spices. Cook chicken until golden brown and cooked through, about 6 minutes per side. Transfer to plate.
  2. Meanwhile, in same skillet, heat remaining oil over medium-high. Add garlic and bell pepper and cook, stirring often, until vegetables soften, about 3 minutes. Add collard greens, salt and pepper, and cook, stirring, until just tender, about 6 minutes. Stir in black-eyed peas and cook until heated through, 1-2 minutes. Serve with chicken.

 

Make It A Meal

 

CHC suggestion: Cooked Grits or Polenta

                                                                                                               

 

 

 

 

 

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Toasted Walnut Freekeh Salad

Carrots are rich in beta-carotene, which converts to vitamin A when eaten. Just one carrot provides more than 200% of your daily requirement for vitamin A.

Toasted Walnut Freekeh Salad

Serves 6

 

Ingredients

 

  • 1 1/2 cups freekeh
  • sea salt and freshly ground black pepper, to taste
  • 2 cups broccoli florets
  • 1 cup carrots, coarsely chopped
  • 3 tablespoons fresh ginger, peeled & chopped
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons seasoned rice vinegar
  • 2 teaspoons low-sodium soy sauce
  • 2 teaspoons toasted sesame oil
  • 2 medium tomatoes, chopped
  • 1/2 cup walnuts, toasted and coarsely chopped

 

Preparation

1. Prepare freekeh according to package directions. Set aside and let cool.

2. Meanwhile, place broccoli in steamer basket and steam over pot with 1 inch of water until tender crisp, about 5 minutes. Drain and add to freekeh.

3. In blender, combine carrot, ginger, olive oil, vinegar, soy sauce, sesame oil, 3 tablespoons water, salt and pepper, and blend until smooth. Add dressing, tomatoes and walnuts to freekeh and toss to                     combine. Serve warm or at room temperature.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

                                                                                                      

 

 

 

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Charred Chermoula Swordfish Steaks

Chermoula is a marinade from Morocco made from cilantro, oil, lemon juice, cumin and garlic. Fresh ginger provides an extra boost of anti-inflammatory protection in this easy to make dish.

 

Charred Chermoula Swordfish Steaks

Serves 6

 

Ingredients

             

  • 1/3 cup fresh cilantro, chopped
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 tablespoon fresh ginger, minced
  • 2 garlic cloves, minced
  • 2 pounds swordfish steaks
  • 3/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 lemon wedges, for garnish

 

Preparation

 

  1. Combine first 8 ingredients in large ziplock plastic bag. Add fish to bag, seal and marinate in refrigerator for 1 hour.
  2. Preheat grill and spray rack with cooking spray. Remove fish from bag and discard marinade. Sprinkle fish with salt and pepper. Place on grill and cook until fish flakes easily with fork, about 5 minutes per side. Serve warm with lemon wedges.

 

Make It A Meal

 

CHC suggestion: Whole Wheat Couscous and Steamed Summer Squash

 

 

                                                                                                               

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Maple Pork Chops with Carrots

Although not often thought of as a health food, pure maple syrup contains antioxidants that help reduce harmful inflammation in the body. For the best benefits, choose darker grades and consume in moderation.

Maple Pork Chops with Carrots

Serves 4

 

Ingredients

  • 4 boneless pork loin chops, trimmed of fat
  • sea salt and freshly ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 4 large carrots, scrubbed and thinly sliced
  • 1/4 cup Connecticut pure maple syrup
  • 1 teaspoon apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced

 

Preparation

  1. Season pork chops with salt and pepper. In large skillet, heat oil over medium-high heat. Add pork chops and cook until both sides are golden brown, about 3 minutes per side. Remove from pan and keep warm. Add carrots to pan and cook, stirring often, until beginning to brown, about 5 minutes.
  2. In small bowl, whisk together maple syrup, vinegar, mustard, garlic and ginger. Add to skillet with carrots and bring to gentle simmer. Add pork chops back to skillet and reduce heat to medium. Cover and cook for 5 minutes. Uncover, turn chops over, and cook, uncovered, until pork is cooked through and carrots are tender crisp, about 5 more minutes. Serve pork warm with carrots and sauce poured over top.

 

Make It A Meal

 

CHC suggestion: Whole Wheat Noodles

                                                                                                      

 

 

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Basil Rice & Bean Salad

Basil is a member of the mint family. Wonderfully fragrant, its oils are considered to have antibacterial and antioxidant properties.

Basil Rice & Bean Salad

Serves 6

 

Ingredients      

  • 2 tablespoons fresh lemon juice
  • 2 tablespoons red wine vinegar
  • sea salt and freshly ground black pepper, to taste
  • 2 tablespoons fresh parsley, finely chopped
  • 1/2 cup fresh basil, finely chopped
  • 1 clove garlic, minced
  • 4 tablespoons extra virgin olive oil

 

  • 1/4 cup scallions, finely chopped
  • 1 can cooked light kidney beans, drained
  • 3 cups cooked brown rice
  • 2 large carrots, shredded
  • 2 tomatoes, halved and thinly sliced

Preparation

  1. Combine lemon juice, vinegar, salt, pepper, parsley, basil, garlic and olive oil and mix well. Set aside.
  2. Toss scallions, beans, rice and carrots together. Put in large serving bowl, then arrange tomato slices around the edge. Pour dressing evenly over salad and let flavors blend for 30 minutes. Serve chilled or at room temperture.

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Meal or Nutritious Side

                                                                                                               

 

 

 

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Asian Slaw with Chicken

Pumpkin seeds are one of the most complete sources of plant-based protein available.

 

Asian Slaw with Chicken

Serves 4

 

Ingredients

         

  • 1 head green cabbage, chopped
  • 3 carrots, grated
  • 6 scallions, chopped
  • 12 ounces cooked skinless, boneless chicken, cubed
  • 1/4 cup local honey
  • 3 tablespoons extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon sesame oil
  • 2 tablespoons salt free natural peanut butter
  • 1 tablespoon fresh gingerroot, minced
  • 1 clove garlic, chopped
  • sea salt and freshly ground black pepper, to taste
  • 8 ounces pumpkin or sunflower seeds

 

Preparation

 

  1. In large bowl, combine cabbage, carrots, scallions and chicken.
  2. 2. In food processor or blender, blend honey, oil, vinegar, soy sauce, sesame oil, peanut butter, ginger, garlic, salt and pepper until smooth. Pour dressing over cabbage mixture and toss well to combine. Spinkle with Serve at room temperature or chilled.

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                               

 

 

 

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Collard Greens & Tofu Curry

Carrots are rich in beta-carotene, which converts to vitamin A when eaten. Just one carrot provides more than 200% of your daily requirement for vitamin A.

Collard Greens & Tofu Curry

Serves 4

 

Ingredients

 

  • 2 tablespoons curry powder
  • sea salt and freshly ground black pepper, to taste
  • 1 14-ounce package organic extra-firm tofu
  • 4 teaspoons grapeseed oil, divided
  • 1 large delicata squash, halved, seeded & cut into 1″ cubes
  • 1 medium onion, sliced
  • 2 teaspoons fresh ginger, grated
  • 1 14-ounce can light coconut milk
  • 1 teaspoon light brown sugar
  • 8 cups collard greens, large stems removed, coarsely chopped
  • 1 tablespoon fresh lime juice

 

Preparation

 

  1. In small bowl, combine curry powder, salt and pepper. Pat tofu with paper towel and cut into 1-inch cubes. In medium bowl, toss together tofu and 1 teaspoon of curry mixture.
  2. In large skillet, heat 2 teaspoons oil over medium-high. Add tofu and cook, stirring often, until browned, about 7 minutes. Transfer to a plate and set aside. Add remaining oil to skillet, then add squash, onion, ginger and remaining curry mixture and cook, stirring often, until vegetables are lightly browned, about 5 minutes. Add coconut milk and brown sugar and bring to boil. Add half of collard greens and cook, stirring, until slightly wilted, about 1 minute. Stir in the remaining greens and cook for 1 minute. Return tofu to pan and cook, covered, until squash and greens are tender, about 3-5           minutes. Remove from heat and stir in lime juice. Serve hot.

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

                                                                                                      

 

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