Linguine with Cauliflower & Briciole di Pane

1 cup of cauliflower has almost as much vitamin C as an orange, and nearly the same amount of potassium as a banana, with fewer calories..

Linguine with Cauliflower & Briciole di Pane

Serves 4

Ingredients                 

  • 12 ounces whole wheat linguine
  • 6 cups cauliflower florets
  • 2 teaspoons extra virgin olive oil
  • 2 medium shallots, minced
  • 2 cloves garlic, minced
  • sea salt and freshly ground black pepper, to taste
  • 1/2 cup toasted multigrain bread, cubed
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons Parmesan cheese, grated

Preparation

  1. Bring large pot of water to boil. Cook linguine according to package directions. Remove with tongs. Add cauliflower to boiling water and cook until tender, about 3 minutes. Drain cauliflower, reserving 1/4 cup of pasta water.
  2. Meanwhile, in large skillet, heat oil over medium heat. Add shallots and garlic and cook, stirring                        occasionally, until shallots are softened, about 2 minutes. To same pot, add pasta, cauliflower, salt, pepper, and reserved pasta water. Toss well to coat. Transfer pasta mixture to serving bowl. Sprinkle with bread cubes, parsley, and Parmesan. Serve warm.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal                                                           

 

                                                                                                                                                                                    052316

Crispy Pan-Seared Cod Over Kale

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.

Crispy Pan-Seared Cod Over Kale

Serves 4

Ingredients      

  • 4 cods fillets (or other mild white fish)
  • 1 tablespoon extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste
  • 1/4 cup brown rice flour
  • 1 bunch fresh kale, stems removed, chopped
  • lemon wedges

Preparation

  1. In medium bowl, whisk together flour with 1/4 cup water until smooth.
  2. Season fish with salt and pepper. Dip each fillet in flour mixture to coat, letting excess drip off. In large skillet, heat oil over medium-high. Add fish, skin side up, and cook until skin is crisp, about 2-3 minutes. Gently flip fillets over with a spatula and continue cooking until opaque and cooked through, about 5 minutes. Remove fish from pan with spatula.
  3. To same skillet, add kale and 1/4 cup water. Cook, stirring occasionally, until kale wilts, about 3 minutes. Divide kale evenly among individual plates. Top each with a cod fillet. Serve warm with lemon wedges for garnish.

Make It A Meal

CHC suggestion: Serve with Cauliflower Couscous (Wednesday’s Recipe of the Day)

                                                                                                                

                                                                                                                                                                                    052016

Chicken & Kale Salad

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.

Chicken & Kale Salad

Serves 4

Ingredients

  • 12 ounces skinless, boneless chicken breast
  • 4 tablespoons extra virgin olive oil, divided
  • 1 large bunch kale, thinly sliced
  • 1 small red onion, thinly sliced
  • 2 garlic cloves, minced
  • 3 tablespoons balsamic vinegar
  • 1 hot chile pepper (eg. jalapeno, habanero), seeded and minced
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In medium skillet, heat 1 tablespoon olive oil over medium-high heat. Season chicken with salt and pepper. Add to skillet and cook until browned and cooked through, about 6 minutes per side. Meanwhile, put kale in               large serving bowl and let sit at room temperature.
  2. Remove cooked chicken from pan, cut into small cubes and set aside. Add remaining olive oil to same skillet and heat over medium-low. Add onion and garlic and cook until very soft, about 6 minutes. Add vinegar and chile pepper and cook for 1 minute. Pour mixture over kale and toss well. Add cubed chicken, salt and pepper and toss. Serve immediately.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                                                    

                                                                                                                                                                                                                                                                                                                                                            051916

Cauliflower Couscous

 

1 cup of cauliflower has almost as much vitamin C as an orange. 

Cauliflower Couscous

Serves 4

Ingredients      

  • 2 tablespoons extra virgin olive oil, divided
  • sea salt and freshly ground black pepper, to taste
  • 1/2 cup pistachios, shelled
  • 1/2 medium head cauliflower, cut into florets
  • juice of 1 fresh lemon
  • 1/4 cup fresh mint, finely chopped

Preparation

  1. To food processor or blender, add pistachios and pulse to a breadcrumb texture. Transfer to large bowl. To blender, add cauliflower (working in batches, if necessary) and pulse to a couscous texture. Add cauliflower to bowl with pistachios. Add lemon juice, 2 tablespoons olive oil, and mint, and toss to combine. Season with salt and pepper, to taste. Refrigerate at least 1 hour.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Healthy Side Dish

                                                                                                                

                                                                                                                                                                                    051716

Chicken & Kale Caesar Salad

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.

Chicken & Kale Caesar Salad

Serves 4     

Ingredients

  • 1/3 cup plain nonfat Greek yogurt
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup Parmesan cheese, grated
  • 2 teaspoons Worcestershire sauce
  • 1 can anchovies, drained & minced
  • 1 clove garlic, minced
  • 1/2 teaspoon Dijon mustard
  • sea salt and freshly ground black pepper, to taste
  • 4 cups baby kale, chopped
  • 4 cups escarole, chopped
  • 12 ounces cooked skinless, boneless chicken breast, cubed

Preparation

  1. In small bowl, whisk together yogurt, lemon juice, oil, 2 tablespoons cheese, Worcestershire sauce, anchovies, garlic, mustard, salt, and pepper.
  2. In large bowl, combine kale, escarole, and chicken. Add dressing and toss well to coat. Sprinkle with remaining cheese.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                            

                                                                                                                                                                                    051716

Wheat Berry Salad with Cauliflower

1 cup of cauliflower has almost as much vitamin C as an orange, and nearly the same amount of potassium as a banana, with fewer calories.

Wheat Berry Salad with Cauliflower

Serves 4

Ingredients                  

  • 1 cup wheat berries
  • 1 medium cauliflower, cut into florets and bite-size stem pieces
  • 3 tablespoons extra virgin olive oil
  • 1/4 cup fresh parsley, chopped
  • 1 clove garlic, minced
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Dijon-style mustard
  • 1/2 teaspoon local honey
  • sea salt and freshly ground pepper, to taste

Preparation

  1. Preheat oven to 375 degrees. Place cauliflower in single layer on rimmed baking sheet. Toss with 2 tablespoons oil, and salt and pepper, to taste. Bake until well-browned, about 40 minutes.
  2. 2. Meanwhile, in medium saucepan, prepare bulgur according to package directions. Cool slightly and fluff with fork. In large bowl, whisk together parsley, garlic, vinegar and mustard. Slowly drizzle in remaining oil. Add honey and a pinch of salt. Add bulgur and cauliflower and toss to combine, coating well. May be served warm, room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

                                                                                                                

                                                                                                                                                                                    051616

Shrimp Patties with Kale

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.

Shrimp Patties with Kale

Makes 16 Balls 

Ingredients 

  • 2 green onions, thinly sliced
  • 1 1/2 cups whole wheat panko, divided
  • 3/4 cup frozen kale, thawed and drained well
  • 1 cup low fat mozzarella cheese, shredded
  • 1/3 cup reduced fat cream cheese, room temperature
  • 3 tablespoons fresh dill, chopped
  • 1 tablespoon fresh lemon juice
  • 8 ounces cooked shrimp, finely chopped
  • sea salt and freshly ground black pepper, to taste
  • 1 1/2 cups organic, low sodium tomato sauce
  • 1/2 teaspoon ground cayenne pepper

Preparation

  1. Preheat oven to 425 degrees. Line large baking sheet with parchment paper and set aside. In large bowl, combine onions, 3/4 cup panko, kale, mozzarella, cream cheese, dill and lemon juice. Fold in shrimp, then season with salt and pepper.
  1. To large plate or shallow dish, add remaining panko. Taking 2 tablespoons of shrimp mixture at a time, form into small round patty and coat with panko, pressing lightly. Place all patties on prepared baking sheet and mist with cooking spray. Cook in preheated oven until golden brown, turning once, about 10 minutes.               Meanwhile, to small bowl, add tomato sauce and cayenne pepper and stir to combine. Serve shrimp patties warm with spicy tomato sauce on the side for dipping.

Make It A Meal

CHC suggestion: Use for Appetizer or Serve as Main Course with Side Salad                                                                                            

                                                                                                                                                                                    051316

Slow Cooker Cauliflower & Bean Chili

1 cup of cauliflower has almost as much vitamin C as an orange, and nearly the same amount of potassium as a banana, with fewer calories.

Slow Cooker Cauliflower & Bean Chili

Serves 4     

 Ingredients

  • 1 large leek, white part only, thinly sliced
  • 1 large red bell pepper, diced
  • 1/2 teaspoon red pepper flakes
  • 1 celery stalk, chopped
  • 2 cups mushrooms, sliced
  • 2 cloves garlic, minced
  • 4 cups cauliflower florets
  • 14 ounces chickpeas, drained
  • 14 ounces cooked pinto beans, drained
  • 1/2 teaspoon dried oregano
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • sea salt and freshly ground black pepper, to taste
  • 2 1/2 cups low sodium vegetable broth

Preparation

  1. To large nonstick skillet, add leek, bell pepper, red pepper flakes, celery, mushrooms and garlic, and cook over medium-high for 5 minutes.
  2. Transfer vegetable mixture to slow cooker. Add caulflower, chickpeas, pinto beans, oregano, cumin, chili powder, salt, pepper, and broth. Stir to combine, then cover and cook on low setting for 7 to 8 hours. Serve warm.

Make It A Meal

CHC suggestion: Serve On Its Own or Over Bed of Steamed Brown Rice

                                                                                                                                                                                                                                                                          051216

Crisp Kale and Corn Salad

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.

Crisp Kale and Corn Salad

Serves 12

Ingredients      

  • 3 tablespoons extra virgin olive oil
  • 1 large shallot, thinly sliced
  • 2 large tomatoes, chopped
  • 1/4 cup apple cider vinegar
  • 2 tablespoons Dijon mustard
  • 1 large bunch kale, stems removed, chopped
  • 3 cups fresh (or frozen and thawed) corn kernels
  • 3 cups frozen and thawed edamame, shelled
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large skillet, heat oil over medium-high. Add shallot and cook until softened, about 2 minutes. Add tomatoes and salt and pepper, to taste. Cook until tomatoes soften, stirring occasionally, about 5 minutes.
  2. Transfer tomato mixture to food processor or blender. Add vinegar and mustard and puree until smooth. To large bowl, add kale, corn and edamame. Add enough dressing to coat and mix well. Let stand 15 minutes before serving.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal or Healthy Side Salad                                                

                                                                                                                                                                                    051116

Indian Curry Chicken & Cauliflower

1 cup of cauliflower has almost as much vitamin C as an orange, and nearly the same amount of potassium as a banana, with fewer calories.

Indian Curry Chicken & Cauliflower

Serves 4     

Ingredients

  • 1 pound boneles, skinless chicken thighs, cubed
  • sea salt and freshly ground black pepper, to taste
  • 1 teaspoon vegetable oil
  • 1 yellow bell pepper, thinly sliced
  • 6 scallions, coarsely chopped
  • 2 1/2 teaspoons Indian curry paste
  • 2 teaspoons local honey
  • 14 ounces light unsweetened coconut milk
  • 12 ounces cauliflower florets
  • 6 carrots, shredded
  • 1/2 cup fresh basil leaves

Preparation

  1. Season chicken with salt and pepper. In large skillet, heat oil over medium-high. Add chicken and cook, stirring occasionally, until cooked through, about 5 minutes. Transfer chicken to plate.
  2. To same skillet, add bell pepper and scallions. Cook for 3 minutes. Add curry paste and honey and cook, stirring constantly, about 1 minute. Stir in coconut milk, cauliflower, and carrots and bring to boil. Reduce heat and simmer, covered, stirring occasionally, until vegetables are tender, about 6 minutes. Return chicken to skillet and heat through, about 1 minute. Remove skillet from heat and stir in basil. Serve warm.

Make It A Meal

CHC suggestion: Steamed Brown Jasmine Rice                                                                                            

                                                                                                                                                                                    051016