Turnip & Chicken Stir-Fry

Turnips are loaded with vitamins, minerals and a significant amount of fiber. They can be prepared similarly to potatoes, but they provide a lower-calorie alternative.

Turnip & Chicken Stir-Fry

Serves 4     

Ingredients 

  • 7 ounces red or brown rice noodles
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice wine or dry sherry
  • 1 tablespoon garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1/4 teaspoon red pepper flakes, or more to taste
  • 1 tablespoon plus 1 teaspoon peanut oil, divided
  • 1 pound skinless, boneless chicken breasts, cut into 1/4″ slices
  • 3/4 pound carrots, cut into 2″ matchsticks
  • 3/4 pound turnips, peeled and cut into 2″ matchsticks
  • 2 tablespoons sesame seeds
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon sesame oil      

Preparation

  1. Place noodles in large bowl and cover with warm water. Soak for 20 minutes, or until soft. Drain and cut into 6″ lengths. Set aside. Combine broth, soy sauce and rice wine in small bowl. Combine garlic, ginger and pepper flakes in another bowl.
  2. Heat large skillet or wok over high heat. Add 1 tablespoon peanut oil and then add chicken. Let sit for 1 minute without stirring, then stir-fry until opaque, about 2-3 minutes. Remove from pan and set aside on plate or bowl. Add 1 teaspoon peanut oil to skillet then add garlic, ginger and pepper flakes. Cook only 10 seconds then add carrots, turnips and sesame seeds. Stir-fry 1 minute more then add broth and chicken with any accumulated liquid and stir-fry 1 minute.
  3. Add noodles, reduce heat to medium-high and stir-fry until vegetables are just tender, about 1-2 minutes. Add cilantro and sesame oil. Remove from heat and serve.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                         

                                                                                                                                                                                 090315

Spicy Braised Turnip Greens

Turnip greens contain a wide variety of beneficial nutrients, including a healthy dose of calcium. The health properties of turnip greens are closely linked with cancer prevention.

Spicy Braised Turnip Greens

Serves 4     

Ingredients 

  • 2 large bunches turnip greens, trimmed and coarsely chopped
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 3 tablespoons grapeseed oil
  • 1 tablespoon red chile flakes (or to taste)
  • sea salt and freshly ground black pepper, to taste
  • extra virgin olive oil, for drizzling

Preparation

  1. In large skillet, heat grapeseed oil over medium. Add onions, salt to taste and chile flakes. When onions soften, about 10 minutes, add garlic. Cook, stirring frequently, for 2 minutes. Add turnip greens and toss to combine. Cover pan just until greens wilt, about 3 minutes. Remove cover and continue cooking until greens are tender, about 10 minutes. Serve immediately by removing with tongs and gently squeezing to remove any excess water. Transfer to plate and drizzle with extra virgin olive oil.

 

Make It A Meal

CHC suggestion: Serve as a Nutritious Side Dish to Citrus-Marinated Tilapia (Friday Recipe of the Day)

                                                                                                                                                                                                                                                               090215

Oven Roasted Turnips & Chicken

Turnips are loaded with vitamins, minerals and a significant amount of fiber. They can be prepared similarly to potatoes, but they provide a lower-calorie alternative.

Oven Roasted Turnips & Chicken

Serves 4     

Ingredients

  • 1 large organic chicken (3 1/2-4 pounds)
  • 2 tablespoons extra virgin olive oil, divided
  • sea salt and freshly ground black pepper, to taste
  • 8 cloves of garlic, whole
  • 1 medium shallot, whole
  • 4-6 medium white turnips, quartered
  • 1/2 lemon
  • 8 sprigs fresh thyme, divided

Preparation

  1. Preheat oven to 400 degrees. Rub chicken with 1 tablespoon oil, salt and pepper. Set on rack in roasting pan. In large bowl, toss together turnips and garlic cloves with remaining oil. Season to taste with salt and pepper. Arrange around chicken in roasting pan.
  2. Squeeze lemon over chicken, then place lemon in cavity of chicken with shallot and 2 sprigs of thyme. Cover the top of chicken with the remaining thyme sprigs. Roast chicken in preheated oven until juice runs clear when thigh is pierced, about 60 minutes. Let chicken stand for 10 minutes. Remove thyme sprigs and skin. Carve chicken and serve with roasted vegetables.

 

Make It A Meal

CHC suggestion: Steamed Green Beans

                                                                          

                                                                                                                                                                                    090115

Summer Squash & Eggplant Lasagna

Summer squash, including zucchini, are high fiber vegetables rich in antioxidants that help protect the immune system, including vitamins C, A and many B-complex vitamins.

Summer Squash & Eggplant Lasagna

Serves 4      

Ingredients

  • 1 large eggplant, cut into 1/4″ slices
  • 2 cups low-sodium tomato sauce (organic preferred)
  • 1 teaspoon fresh oregano, chopped (or 1/2 teaspoon dried)
  • 1 cup fresh basil leaves, chopped (plus extra for garnish)
  • 1 cup part-skim ricotta cheese
  • 1 8-ounce package whole grain lasagna noodles (12 noodles)
  • 1 large yellow squash, cut into 1/4″ slices
  • 2 1/2 cups part-skim mozzarella cheese, shredded
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. Cook lasagna noodles according to package directions. Drain, separate, and set aside. Preheat oven to 350 degrees. On work surface, arrange eggplant slices in single layer and sprinkle evenly with salt. Let stand for               15 minutes. In small bowl, combine basil, oregano, ricotta, and black pepper to taste.
  2. Spray bottom of 9 x 13 baking dish with cooking spray. Place 4 noodles in single layer on bottom of dish. Top with 1/2 cup of tomato sauce, half of eggplant, and half of summer squash. Spread ricotta mixture over            vegetables and cover with 4 noodles. Spread 1 cup sauce over noodles. Layer with remaining eggplant and squash slices. Arrange remaining 4 noodles over vegetables, spread remaining sauce, and evenly sprinkle            mozzarella over everything. Cover with foil coated with cooking spray and bake for 35 minutes. Uncover and continue baking until cheese begins to bubble, about 25 more minutes. Garnish with basil leaves and serve            warm.

 

Make It A Meal 

CHC suggestion: This Recipe Makes a Complete Meatless Monday Meal

                                                                                                                                                                                                                                                             083115

Asian Shrimp & Eggplant

Eggplants are high in water and fiber content, and low in calories. They contain a wide variety of nutrients, making them a valuable food for maintaining health.

Asian Shrimp & Eggplant

Serves 4     

Ingredients

  • 1 1/2 pound eggplant, cut into 1″ cubes
  • 4 tablespoons low sodium soy sauce
  • 1/4 cup low sodium chicken broth
  • 1 teaspoon chili sauce
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon cornstarch
  • 2 cloves garlic, minced
  • 4 green onions, finely chopped, divided
  • 1 tablespoon fresh gingerroot, minced
  • 1 pound medium fresh shrimp, peeled & deveined
  • 1 tablespoon sesame oil     

Preparation

  1. In medium bowl, combine soy sauce, chicken broth, chili sauce, and pepper. Set aside. In separate small bowl, stir cornstarch with 3 tablespoons water and set aside. Mist large skillet with cooking spray and heat over high until very hot. Saute garlic, half of green onions, and ginger, stirring constantly, for 3 minutes.
  2. Add eggplant to skillet and stir to combine. Pour reserved soy sauce mix into pan, toss well to coat, cover pan, and reduce heat to medium low. Cook for 10 minutes, stirring occasionally. Add shrimp and toss to combine. Cook, uncovered, for 5 minutes. Stir in reserved cornstarch and heat, stirring, until slightly thickened. Stir in remaining green onions and sesame oil. Serve hot.

Make It A Meal

CHC suggestion: Steamed Brown Jasmine Rice

                                                                           

                                                                                                                                                                                    082815

Peachy Chicken Salad with Poppy Seed Dressing

One large peach has about 3 grams of fiber, fewer than 70 calories,and plenty of vitamins A and C.

Peachy Chicken Salad with Poppy Seed Dressing

Serves 4 

Ingredients

  • 1 cup plain nonfat Greek yogurt
  • 2 tablespoons local honey
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon poppy seeds
  • 2 large ripe peaches, divided
  • 12 ounces cooked skinless, boneless chicken breast, cubed
  • 1/2 cup red onion, thinly sliced
  • 6 cups Boston or Bibb lettuce, torn
  • 1/2 cup toasted walnuts, chopped
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In small bowl, whisk together yogurt, honey, lemon juice and poppy seeds. Set aside. (This                               dressing can be stored in an airtight container in refrigerator for up to 5 days.)
  2. Cut 1 peach into bite-size pieces and place in large bowl. Add chicken and onion. Toss with 1/2 cup of dressing. Cover and chill for at least 15 minutes and up to 2 hours. Add lettuce and walnuts to chicken mixture and toss to coat. Season to taste with salt and pepper. Add more dressing if salad seems too dry. Divide salad among 4 individual plates. Cut remaining peach into thin wedges and garnish the top of each salad with equal amount of slices.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                            

                                                                                                                                                                                    082715

CHC Zucchini Quesadillas

Zucchini provides protein and fiber with very few calories. Beneficial beta-carotene is found in the skin, so don’t peel this veggie before cooking!

CHC Zucchini Quesadillas

Serves 4      

Ingredients

  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons extra virgin olive oil
  • 1 large zucchini, shredded
  • 1/2 yellow bell pepper, finely chopped
  • 1 small red onion, thinly sliced
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1/4 cup fresh cilantro, chopped
  • sea salt and freshly ground black pepper, to taste
  • 1 large tomato, seeded and chopped
  • juice of 1 lime
  • 1 teaspoon chili powder
  • 4 whole wheat flour tortillas (8-inch)
  • 1 cup low fat Monterey Jack cheese, shredded 

Preparation

  1. In medium skillet, heat oil over medium heat. Add zucchini, bell pepper, onion, garlic, and cumin. Cook until vegetables are soft, about 5 minutes. Stir in cilantro, salt and pepper. Set aside.
  2. In small bowl, combine tomato, lime juice, and chili powder. Spread 1/4 zucchini mixture over half of each tortilla. Sprinkle each with 1 1/2 teaspoons pine nuts and 1/4 cup cheese. Fold tortillas in half.
  3. In large skillet over medium-low heat, cook quesadillas until cheese is melted, turning once, about 5 minutes. Cut quesadillas into wedges and top with generous amount of tomato mixture. Serve warm.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Nutritious Lunch

                                                                          

                                                                                                                                                                                    082615

Mediterranean Chicken & Squash Salad

Summer squash, including zucchini, are high fiber vegetables rich in antioxidants that  help protect the immune system, including vitamins C, A and many B-complex vitamins.

Mediterranean Chicken & Squash Salad

Serves 4     

Ingredients

  • 12 ounces poached skinless, boneless chicken breast, cubed
  • 4-5 medium summer squash, diced
  • 1 15-ounce BPA-free can cannellini beans
  • 1/3 cup fresh basil leaves, coarsely chopped
  • 1/4 cup fresh mint leaves, coarsely chopped
  • 1/4 cup fresh chives, snipped
  • 1/3 cup pitted Kalamata olives, coarsely chopped
  • juice of 1 large lemon
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon-style mustard
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. To large bowl, add summer squash. Add cannellini beans, basil, mint, and chives and toss to combine.
  2. In small bowl, whisk together lemon juice, olive oil, mustard, salt and pepper. Set aside. To large bowl with squash, add chicken. Add dressing and toss to coat well. Let stand for 5 minutes. Lightly toss again. Sprinkle with olives and serve at room temperature.

 

Make It A Meal

CHC suggestion: Serve Over Bed of Lettuce

                                                                          

                                                                                                                                                                                    082515

Couscous Salad with Roasted Eggplant

Eggplants are high in water and fiber content, and low in calories. They contain a wide variety of nutrients, making them a valuable food for maintaining health.

Couscous Salad with Roasted Eggplant

Serves 4     

Ingredients

  • 1 1/2 pound eggplant, cut into 1″ cubes
  • 1 onion, chopped
  • 2 red bell peppers, diced
  • 1 1/2 cups whole wheat couscous
  • 1 15-ounce BPA-free can chickpeas, drained & rinsed
  • 2 tablespoons capers
  • 1/3 cup scallions, thinly sliced
  • 1/3 cp walnuts, coarsely chopped
  • juice and zest of 1 fresh lemon
  • 1 tablespoon extra virgin olive oil, divided
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. Preheat oven to 400 degrees. Prepare couscous according to package directions. Place eggplant, onions, and bell peppers in large bowl. Add 2 teaspoons oil, salt, and pepper and toss to combine. Place vegetables on rimmed baking sheet and bake in preheated oven until tender crisp, about 25 minutes. Remove from oven and cool slightly.
  2. To large bowl, add vegetables, lemon juice, lemon zest, capers, and chickpeas. Add couscous to bowl and stir well to evenly coat. Top with scallions and walnuts, then drizzle with remaining olive oil. Serve room temperature.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

                                                                          

                                                                                                                                                                                    082415