Slow Cooked Curry Chicken

Slow Cooked Curry Chicken
Number of Servings
Serves 4
Ingredients
  • 4 boneless, skinless chicken breasts - diced
  • [q:1/2] cup chopped carrot
  • [q:1/3] cup raisins
  • 1 shallot, sliced
  • 1 Tbsp olive oil
  • 4 thin slices of fresh ginger root
  • 2 cloves garlic - crushed
  • [q:1/2] tsp curry powder
  • 1 tsp cumin
  • [q:1/2] tsp whole cloves
  • [q:3/4] cup chicken stock
  • 1 Tbsp cider vinegar
  • salt and pepper
  • jasmine rice - cooked separately
Directions
  1. Rinse, dry, and season the chicken with salt and pepper.
  2. Heat the olive oil in a skillet and add the chicken to lightly brown, about 3 minutes per side.
  3. Transfer chicken to slow cooker and top with carrots, raisins, and shallots.
  4. Combine remaining ingredients in a bowl, whisk to combine and pour over chicken.
  5. Turn slow cooker to High and cook for 3 to [q:3 1/2] hours.
  6. Serve over jasmine rice.
Nutrition Info
With [q:1/2] cup rice each: 551 Calories, 66 g Protein, 199 mg Cholesterol, 42 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 3 g Fiber, 12 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:3] Magnesium, [nutrition:2] Vitamin B12, Potassium, Zinc, [nutrition:1] Vitamin A, Vitamin E, Folate, Iron

Almond Pesto Pasta

Almond Pesto Pasta
Ingredients
  • 2 garlic cloves, crushed and peeled
  • [q:2/3] cup toasted slivered almonds, divided
  • [q:1/2] cup freshly grated Parmesan cheese, plus more for garnish
  • 3 cups packed fresh basil leaves
  • [q:1/2] cup extra-virgin olive oil
  • Freshly ground black pepper
  • 1 lb whole-grain pasta
  • 1 pint grape tomatoes, halved
Directions
  1. Combine garlic, [q:1/3] cup almonds, and Parmesan in a food processor and process until nuts are finely chopped. Add basil. Slowly add olive oil, scraping the sides of the work bowl as needed. Season with pepper to taste.
  2. Meanwhile, cook pasta until al dente, according to package directions. Drain, reserving a small amount of cooking water.
  3. In a serving bowl, toss together pasta and pesto. (Thin pesto with reserved cooking water if necessary.) Garnish with grape tomatoes, remaining almonds, and grated Parmesan. Serve warm or at room temperature.
Nutrition Info
Calories: 345, Fat: 14g, Carbohydrate: 44.9g (Dietary Fiber: 9.1g, Sugars 2.4g) Cholesterol: 0, Sodium: 5.3g

Eggplant Casserole

Eggplant Casserole
Number of Servings
Serves 6
Ingredients
  • 1 large eggplant, peeled and cubed
  • 1 small onion chopped
  • salt and pepper to taste
  • 4 Tbsp unsalted butter
  • 4 Tbsp flour
  • [q:1 1/4] cup 1% milk
  • 1 green pepper, chopped
  • [q:3/4] cup grated sharp cheddar cheese
  • 4 Tbsp chili sauce
  • 2 egg yolks
  • 2 egg whites
Directions
  1. Cook eggplant in boiling water with onion, salt, and pepper until tender. Drain.
  2. Melt butter in in a saucepan over low heat. Add flour; blend well. Add milk gradually, stirring, until blended.
  3. Continue cooking over low heat, stirring, until thickened.
  4. In a bowl, combine sauce, chopped onion, chopped pepper, cheese, slightly beaten egg yolks, chili sauce and drained eggplant.
  5. Fold in stiffly beaten egg whites.
  6. Bake 40 minutes at 350°. 
Nutrition Info
238 Calories, 16 g Fat, 14 g Carbohydrates (1 g Dietary Fiber, 6 g Sugar) 10 g Protein, 111 mg Cholesterol, 351 mg Sodium

Coconut Chicken and Broccoli Stew

Coconut Chicken and Broccoli Stew
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp coconut oil
  • 1 medium white onion, chopped
  • 3 lb boneless, skinless chicken breast halves, cubed
  • 1 tsp sea salt
  • [q:1 1/2] Tbsp sweet curry powder
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 3 c chopped broccoli
  • 1 c raisins
  • 2 green apples, diced
  • 1 (14 oz) can unsweetened coconut milk
  • 2 c low-sodium chicken broth
  • 1 lime, juiced
  • 1 c unsweetened coconut cream
  • [q:1/2] c unsweetened toasted coconut flakes
Directions
  1. In a sauté pan, melt coconut oil over medium-high heat. Add onion and sauté until golden. 
  2. Transfer onion to a blender or food processor. Cool slightly. Purée until liquefied. 
  3. Place chicken in slow cooker. Sprinkle with salt, curry powder, ginger, and cinnamon. Thoroughly rub seasonings into meat. Add onion purée along with remaining ingredients and stir to blend well. 
  4. Cover and cook on Low for 7-8 hours or until chicken is fork-tender. 
  5. Serve with a sprinkle of toasted coconut. 
Nutrition Info
Per serving: 572 Calories, 57 g Protein, 36 g Carbohydrates, 6 g Fiber, 23 g Total fat (19 g sat, 2 g mono, 1 g poly), 572 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, Selenium, [nutrition:4] Pantothenic acid, Copper, Manganese, [nutrition:3] Vitamin B12, C, Magnesium, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium

Grilled Chicken & Veggies with Avocado Salsa

Grilled Chicken & Veggies with Avocado Salsa
Prep Time
35 minutes
Number of Servings
4
Ingredients
  • 4 medium skinless, boneless chicken breast halves ([q:1 1/2] lb)
  • [q:3/4] tsp salt, divided
  • [q:1/4] tsp ground black pepper, divided
  • 1 to 2 limes
  • 2 Tbsp olive oil
  • 2 large tomatoes (10 to 12 oz each), cut crosswise into [q:1/2] inch thick slices
  • 2 red, orange, and/or yellow peppers, each cut into quarters
  • 1 ripe avocado, cut into [q:1/2] inch chunks
  • 1 cup chopped jicama (10 to 12 oz)
  • [q:1/4] cup loosely packed fresh cilantro leaves, chopped, plus additional leaves for garnish
  • [q:1/8] tsp cayenne (ground red) pepper
Directions
  1. Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium heat.
  2. Pound chicken to an even [q:1/2] inch thickness. Season with [q:1/4] teaspoon of the salt and [q:1/8] teaspoon of the pepper.
  3. From limes, grate [q:1 1/2] teaspoons of peel and squeeze 3 tablespoons of juice. In a small bowl, combine peel, 1 tablespoon juice, oil, [q:1/4] teaspoon salt, and remaining [q:1/8] teaspoon pepper.
  4. Brush tomatoes and peppers with oil mixture and place on hot grill pan on rack. Place chicken on pan or rack. Cook chicken and vegetables 8 to 9 minutes, turning over once. Vegetables should be browned and tender. Chicken breasts should be browned on both sides and no longer pink throughout; instant-read thermometer inserted horizontally into thickest part should register 165°.
  5. While vegetables and chicken are grilling, in medium bowl, stir together avocado, jicama, cilantro, cayenne, and remaining [q:1/4] teaspoons salt and 2 tablespoons lime juice. (Makes [q:2 1/2] cups salsa.)
  6. Serve chicken and vegetables with avocado salsa; garnish with fresh cilantro leaves.
Nutrition Info
330 Calories, 20 g Protein, 15 g Carbohydrates, 7 g Fiber, 20 g Total fat, 435 mg Sodium. [nutrition:2] Vitamin C, Niacin, and Vitamins A, B6 & K

Seared Lemon-Ginger Salmon

Seared Lemon-Ginger Salmon
Prep Time
20 minutes, plus marinate time
Number of Servings
Serves 4
Ingredients

Lemon-Ginger Marinade

  • [q:1/4] cup lemon juice
  • [q:1/8] cup soy sauce
  • 1 Tbsp minced fresh ginger
  • 2 Tbsp honey
  • Salt and freshly ground black pepper

For Salmon

  • 4 salmon steaks, about 6 oz each and about 1 inch thick
  • Olive oil
  • Assorted tossed mixed greens
  • Lemon slices and dill sprigs, optional
Directions
  1. Combine lemon juice, soy sauce, ginger, honey, and salt and pepper to taste in a small bowl.
  2. Place salmon steaks in a single layer in a shallow pan. Pour marinade over and let marinate in the fridge for one hour.
  3. Lightly coat the bottom of a frying pan with a small amount of oil. Heat pan to hot.
  4. Add salmon steaks and cook each side for 3 to 4 minutes, or until golden brown and center of fish is opaque and flakes easily with a fork.
  5. Serve salmon steaks over greens. Garnish each serving with a lemon slice and dill sprig, if desired.
Nutrition Info
436 Calories, 36 g Protein, 94 mg Cholesterol, 14 g Carbohydrates, 10 g Total sugars (9 g Added sugars), 1 g Fiber, 26 g Total fat (6 g sat), 618 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Phosphorus, [nutrition:4] Vitamin E, Vitamin K, [nutrition:3] Vitamin B1 (thiamine), Vitamin C, [nutrition:2] Vitamin A, Vitamin B2 (riboflavin), [nutrition:1] Folate, Magnesium, Potassium

Indonesian Salmon

Indonesian Salmon
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup low-sodium soy sauce, divided
  • [q:1/4] cup fresh lemon juice
  • 1 Tbsp Asian mustard
  • [q:1/2] tsp Chinese 5-Spice powder
  • 4 salmon fillets (5 oz each), skin removed and thinly sliced, or salmon steaks
  • Nonstick cooking spray
  • 1 Tbsp sesame seeds
  • 2 small carrots, cut into julienne strips
  • 1 leek (white part only), trimmed, rinsed, and cut into julienne strips
  • 1 cup water or fat-free, low-sodium chicken broth
  • 1 tsp sesame oil
Directions
  1. In a small bowl, combine [q:1/4] cup of soy sauce, lemon juice, mustard, and 5-spice powder. Place salmon in a shallow dish. Brush soy mixture over both sides of fish. Cover with plastic and refrigerate for 1 hour.
  2. Preheat broiler. Spray medium-sized skillet with cooking spray and heat skillet over medium heat. Add sesame seeds. Saute until golden, 1 to 2 minutes. Transfer sesame seeds to plate.
  3. Spray skillet again. Saute carrot and leek until crisp but tender, about 5 minutes. Add water or broth, remaining soy sauce, and sesame oil. Simmer until most of liquid evaporates, about 10 to 15 minutes.
  4. Meanwhile, broil salmon 4 inches from heat until cooked through, about 5 minutes. Spoon carrot/leek mixture evenly onto 4 serving plates. Arrange salmon strips on top. Sprinkle with sesame seeds. Serve immediately.

Miso-Glazed Salmon

Miso-Glazed Salmon
Fast, easy, delicious
Prep Time
25 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp miso paste
  • 2 Tbsp low-sodium soy sauce
  • 1 tsp toasted sesame oil
  • 1 Tbsp honey
  • [q:1 1/2] lb salmon fillet
Directions
  1. Preheat oven to 400º.
  2. In a small bowl, combine the miso paste, soy sauce, oil, and honey.
  3. Place salmon on a baking pan. Brush with glaze.
  4. Bake for approximately 20 minutes or until fish is cooked through.
Nutrition Info
267 Calories, 24 g Protein, 62 mg Cholesterol, 5 g Carbohydrates, 3 g Total sugars (3 g Added sugars), 0 g Fiber, 16 g Total fat (4 g sat), 449 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin E, [nutrition:1] Vitamin B2 (riboflavin), Magnesium, Potassium

Easy Pita Pizza

Easy Pita Pizza
Prep Time
15 minutes
Number of Servings
Serves 1
Ingredients
  • 1 whole-grain pita, 7-inch-round, uncut
  • [q:1/2] cup pizza or pasta sauce
  • [q:1/8] cup part-skim mozzarella cheese, grated
  • Assorted veggies, chopped (peppers, onions, mushrooms)
  • 1 tsp extra-virgin olive oil (optional)
Directions
  1. Preheat oven to 350°. Place pita on baking sheet or pizza stone.
  2. Cover pita with sauce and top with cheese.
  3. Sprinkle on as many chopped veggies as you can fit.
  4. Drizzle optional olive oil on top. Bake for 15 minutes or until cheese begins to brown.
Nutrition Info
457 Calories, 26 g Protein, 56 g Carbohydrates, 9 g Fiber, 16 g Total fat (6 g sat, 6 g mono, 3 g poly), 758 mg Sodium, Vitamin B3 (niacin), Copper, Manganese, Selenium, Vitamin B2 (riboflavin), Phosphorus, Vitamin B1 (thiamine), B6, C, Pantothenic acid, Magnesium, Zinc,  Vitamin A, B12, Biotin, Folate, Calcium, Iron, Potassium

Salmon and Collard Greens

Salmon and Collard Greens
Ingredients
  • 8 large leaves of collard greens
  • 1 medium onion (chopped)
  • 16 oz salmon
  • [q:1/8] tsp pepper
  • [q:1/4] tsp marjoram
  • 2 Tbsp butter
  • 2 Tbsp soy sauce (low sodium)
  • 3 Tbsp almonds (chopped)
Directions
  1. Wash collard greens and chop them up, along with onion.
  2. Wash salmon and season with pepper and marjoram, and slice into pieces.
  3. Heat skillet on medium to high. Put 1 Tbsp butter in a skillet until melted. Add collard greens and onions and 1 Tbsp of soy sauce.
  4. Stir until collard greens turn dark green. Add a dash of water and cover for 5 minutes. Remove from heat.
  5. Heat skillet on medium to high. Put 1 Tbsp of butter in skillet until melted. Put salmon and onions in skillet with 1 Tbsp of soy sauce stir until salmon begins to brown.* Lower heat and cover for 3 minutes.
  6. Place collard greens and onions on plate and place salmon on top. Top with chopped almonds.
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