Sunday, April 5, 2015

Breakfast Caprese with Pesto

Breakfast Caprese with Pesto

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
4 large egg whites (½ cup)
Nonstick cooking spray
1 slice medium tomato
½ oz fresh mozzarella cheese (sliced)
½ tsp. prepared pesto sauce
Preparation:
1. Place egg whites in a medium bowl; whisk to blend. Set aside.
2. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
3. Add egg whites; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
4. Top with tomato, cheese, and pesto. Gently fold in half.
Breakfast Caprese with Pesto nutrition facts and meal plan portions

Roasted Cauliflower Salad with Pomegranate and Hazelnuts

Roasted Cauliflower Salad with Pomegranate and Hazelnuts



Roasting cauliflower brings out its sweet, nutty flavor that pairs beautifully with hazelnuts and pomegranate seeds. Sliced celery adds freshness and crunch. Served atop a bed of arugula and dressed with a delicious cinnamon and allspice dressing, this roasted cauliflower salad is hearty enough to be a main course, and beautiful enough to serve to guests. Don’t have pomegranate seeds? Substitute with raisins or dried cranberries.
Total Time: 50 min.
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 4 servings
Ingredients:
4 tsp. olive oil, divided use
1 Tbsp. sherry (or red wine) vinegar
1 tsp. pure maple syrup
¼ tsp. ground cinnamon
¼ tsp. ground allspice (optional)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
6 cups cauliflower florets
2 medium celery stalks, sliced on the bias
¼ cup chopped fresh flat leaf (Italian) parsley
2 cups fresh arugula
4 tsp. chopped, toasted hazelnuts
4 Tbsp. pomegranate seeds
Preparation:
1. Preheat the oven to 450° F.
2. Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp. pepper in a small bowl; whisk to blend. Set aside.
3. Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with remaining ¼ tsp. salt and remaining ¼ tsp. pepper.
4. Bake for 30 to 35 minutes, stirring halfway through, or until cauliflower is tender-crisp and browned. Cool.
5. Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to blend.
6. Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture, hazelnuts, and pomegranate.
Roasted Cauliflower Salad with Pomegranate and Hazelnuts nutrition facts and meal plan portions

Kamut Salad with Roasted Grapes, Butternut Squash & Brussels Sprouts

Kamut Salad with Roasted Grapes, Butternut Squash & Brussels Sprouts



By Dina Cheney
Serves: 4
Hands-on Time: 30 minutes
Total Time: 1 hour, 15 minutes (Plus overnight soaking time and cooling time)
COST PER PLATE: $2.12
INGREDIENTS:
  • 1 cup Kamut berries, soaked overnight and drained (TRY: Bob’s Red Mill Organic Kamut Berries)
  • Olive oil cooking spray
  • 1 1/2 cups peeled and diced butternut squash
  • 2 tbsp olive oil, divided
  • 1/2 tsp sea salt, divided
  • 1/4 tsp fresh ground black pepper, divided
  • 2 cups trimmed and quartered Brussels sprouts (about 6 oz)
  • 1 cup seedless red or purple grapes
  • 2 tbsp fresh orange juice
  • 1 tbsp red wine vinegar
  • 1 tbsp raw honey
  • 2 tsp Dijon mustard
  • 1/4 cup coarsely chopped unsalted walnuts, lightly toasted
  • 1/4 cup finely chopped fresh flat-leaf parsley leaves
INSTRUCTIONS:
  1. Arrange 1 rack in lower third and another rack in upper third of oven; preheat to 400°F. In a medium saucepan, bring 3 cups water to a boil. Stir in Kamut, reduce heat to medium-low, cover and simmer until tender and slightly chewy, 45 to 50 minutes. Drain and set aside to cool to room temperature.
  2. Meanwhile, line 2 large rimmed baking sheets with foil and mist with cooking spray. In a medium bowl, toss squash with 1 tsp oil, 1/8 tsp salt and pinch pepper. Spread squash evenly across half of 1 sheet. In same bowl, toss Brussels sprouts with 1 tsp oil, 1/8 tsp salt and pinch pepper. Spread Brussels sprouts in an even layer on other half of sheet with squash. Transfer to lower rack in oven and roast for 20 to 25 minutes, turning halfway, until vegetables are tender and Brussels sprouts are lightly golden brown. Meanwhile, in same bowl, toss grapes with 1 tsp oil, 1/8 tsp salt and pinch pepper. Spread grapes evenly on remaining baking sheet. Roast grapes on upper rack for 15 minutes. Let cool to room temperature.
  3. Meanwhile, in a large bowl, whisk together remaining 1 tbsp oil, orange juice, vinegar, honey, mustard, remaining 1/8 tsp salt and remaining pinch pepper. Add Kamut, squash, Brussels sprouts, grapes, walnuts and parsley to bowl. Toss gently until evenly mixed.
Nutrients per serving (1 1/2 cups of kamut salad): calories: 355, total fat: 13 g, sat. fat: 2 g, monounsaturated fat: 6 g, polyunsaturated fat: 5 g, carbs: 55 g, fiber: 9 g, sugars: 16.5 g, protein: 10 g, sodium: 286 mg, cholesterol: 0 mg

White Wine & Clam Linguine

White Wine & Clam Linguine


By Dina Cheney
Serves: 4
Hands-on Time: 15 minutes
Total Time: 30 minutes
INGREDIENTS:
  • 8oz whole-wheat linguine
  • 24 little neck clams (about3 1⁄2 lb),rinsed and scrubbed (NOTE: Opt for fresh, untreated clams as they are lower in sodium. Discard any clams with broken shells or ones that are open and do not close when tapped.)
  • 1⁄2 cup dry white wine (such as Sauvignon Blanc)
  • 1⁄4 cup clam juice or fish stock
  • 1⁄4 cup plus 1 tbsp minced fresh flat-leaf parsley, divided
KITCHEN STAPLES:
  • 1⁄2 tsp sea salt, divided
  • 2 tbsp organic unsalted butter, divided
  • 1 tbsp minced garlic (about 3 cloves)
  • 1/8red pepper flakes
  • 3⁄4 cup unsalted jarred or boxed diced tomatoes
INSTRUCTIONS:
  1. Cook pasta according to package directions using 1⁄4 tsp salt. Drain.
  2. Meanwhile, in a Dutch oven on medium, melt 1 tsp butter. Add clams, garlic and pepper flakes, and sauté until garlic is just fragrant, about 1 minute. Add tomatoes, wine, clam juice, 1⁄4 cup parsley and remaining 1⁄4 tsp salt and increase heat to medium-high and bring to a simmer. Cover and cook just until clams open, about 10 minutes. (NOTE: To avoid overcooking, start checking clams after 8 minutes and remove them as they open, transferring to a bowl.)
  3. Discard any unopened clams and stir cooked clams back into Dutch oven. (NOTE: If desired, remove clams from their shells and discard shells.) Stir in remaining 1 tbsp plus 2 tsp butter and pasta and toss well. Divide mixture among serving bowls and garnish with remaining 1 tbsp parsley.
Nutrients per serving (1⁄4 of clam linguine): calories: 354, total fat: 10 g, sat. fat: 4 g, monounsaturated fat: 2 g, polyunsaturated fat: 1 g, carbs: 43.5 g, fiber: 9 g, sugars: 5 g, protein: 22 g, sodium: 272 mg, cholesterol: 72 mg

Friday, April 3, 2015

Stuffed Mushrooms Alfredo with Zucchini & Spinach

Stuffed Mushrooms Alfredo with Zucchini & Spinach

A rich, velvety alfredo sauce is the star of these veggie-packed stuffed mushrooms.
By Marianne Wren
Serves: 6
Hands-on Time: 20 minutes
Total Time: 35 minutes
INGREDIENTS:
  • Olive oil cooking spray
  • 6 portobello mushrooms,stemmed
  • 2 tbsp olive oil, divided
  • 2 cloves garlic, minced
  • 1 zucchini, trimmed and cut into 1/2-inch cubes
  • 2 cups baby spinach leaves
  • 6 tbsp whole-grain bread crumbs
  • 1/2 cup jarred roasted red bell peppers, finely chopped
  • 12 grape tomatoes, halved
  • 1 tbsp organic unsalted butter
  • 1 tbsp white whole-wheat flour
  • 1/4 cup whole milk
  • 1/4 cup crumbled goat cheese
  • 2 tbsp fresh thyme leaves, optional
INSTRUCTIONS:
  1. Preheat oven to 375°F. Line a large rimmed baking sheet with foil and mist with cooking spray.
  2. Using a spoon, carefully remove mushroom gills and discard. Place mushrooms on prepared sheet, cap side down, and brush with 1 tbsp oil.
  3. In a medium skillet on medium-high, heat remaining 1 tbsp oil. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add zucchini and cook, stirring frequently until golden, about 3 to 4 minutes. Add spinach and cook, stirring frequently, until wilted, about 1 minute more. Place spinach mixture on top of each mushroom, dividing evenly. Sprinkle each mushroom with 1 tbsp bread crumbs. Top with red peppers and tomatoes, dividing evenly.
  4. Prepare sauce: In a small saucepan, melt butter over medium heat until foamy. Add flour and stir constantly for 30 to 45 seconds. Slowly add milk, stirring constantly and cook until slightly thickened, about 1 minute. Remove from heat and stir in cheese until melted.
  5. Divide sauce evenly between mushrooms and bake until mushrooms are softened and sauce is golden, about 15 minutes. Garnish with thyme (if using).
Nutrients per serving: (1 stuffed mushroom): calories: 144, total fat: 9 g, sat. fat: 3 g, monounsaturated fat: 4 g, polyunsaturated fat: 1 g, carbs: 13.5 g, fiber: 4 g, sugars: 5 g, protein: 5 g, sodium: 99 mg, cholesterol: 8 mg

Peanut Chicken with Soba Noodles

Peanut Chicken with Soba Noodles


We used buckwheat soba noodles instead of pasta in this Asian-inspired chicken dish. It’s loaded with leafy greens, fresh edamame and crunchy peanuts. Enjoy hot or cold!
Total Time: 32 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield: 4 servings
Ingredients:
½ cup low-sodium organic chicken broth
1 Tbsp. all-natural peanut butter
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. raw honey
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
1 tsp. coconut oil
12 oz. raw chicken breast, boneless, skinless, cut into 2-inch pieces
½ medium onion, thinly sliced
2 cups fresh spinach (or chopped baby bok choy)
1 cup fresh shelled edamame
2 cups cooked soba noodles (about 4 oz. dry noodles)
1 tsp. crushed red pepper (optional)
2 Tbsp. raw peanuts
Preparation:
1. Combine broth, peanut butter, soy sauce, honey, garlic, and ginger in a medium bowl; whisk to blend. Set aside.
2. Heat oil in large skillet (or wok) over medium-high heat.
3. Add chicken and onion; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
4. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until spinach is wilted.
5. Add edamame, noodles, broth mixture, red pepper (if desired), and peanuts; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
Peanut Chicken with Soba Noodles nutrition facts and meal plan portions

Fresh Coconut Jicama Slaw with Spicy Lemongrass Dressing

Fresh Coconut Jicama Slaw with 

Spicy Lemongrass Dressing


Coconut contains medium-chain triglycerides (MCTs) that can be helpful in preventing cancers and may have positive effects on on immunity.


By Cara Lyons
Serves: 6
Hands-on Time: 40 minutes
Total Time: 1 hour, 10 minutes (plus chilling time)
INGREDIENTS:
  • 1 fresh coconut (NOTE: Choose a coconut that sounds like it has a lot of liquid sloshing around in it when shaken. Alternatively, you can use 1 cup dried unsweetened flaked coconut; TRY: Bob’s Red Mill Unsweetened Flaked Coconut)
  • 4 cups peeled and matchstick-cut jicama
  • 1 cup peeled and grated carrot
  • 1 cup peeled, pitted and thinly sliced mango
  • 2/3 cup loosely packed chopped fresh mint leaves
DRESSING
  • 2 cloves garlic, minced
  • 1/3 cup fresh lime juice
  • 2 tbsp seeded and minced hot red pepper (such as hot cherry pepper)
  • 2 tbsp minced lemongrass (NOTE: Remove tough outer layers from stalks and mince the tender inner portion.)
  • 1 tsp fish sauce
  • 1 tsp reduced-sodium tamari
  • 2 tbsp rice vinegar
INSTRUCTIONS:
  1. Prepare coconut: Preheat oven to 400°F. Use a hammer and a Phillips-head screwdriver to poke through the 3 “eyes” of the coconut, starting with the one that feels softest. (NOTE: The 3 “eyes” are dimples on one end of the coconut; one tends to be softer than the other two.) Drain liquid into a bowl or measuring cup. Place drained coconut on a rimmed baking sheet and bake for 20 minutes. Let cool.
  2. Wrap in a clean towel and bang a few times against a hard surface or whack with a hammer to break the shell. Remove meat from the hard shell and if desired, peel the thin brown skin with a vegetable peeler. Grate the large chunks of coconut with the shredding attachment of a food processor, a box grater or carefully slice with a knife to yield 1 cup (reserve remaining coconut for another use).
  3. In a large bowl, combine coconut, jicama, carrot, mango and mint and toss to combine. In a small bowl, whisk together all dressing ingredients. Pour dressing over jicama mixture and toss to coat evenly. Refrigerate, covered, for 30 minutes. Serve chilled.
Nutrients per serving (1 heaping cup): calories: 121, total fat: 5 g, sat. fat: 4 g, monounsaturated fat: 0 g, polyunsaturated fat: 0 g, carbs: 19 g, fiber: 7 g, sugars: 8 g, protein: 2 g, sodium: 140 mg, cholesterol: 0 mg