Chicken Ratatoullie

Chicken Ratatoullie

by | Oct 3, 2016 | Recipes

Chicken Ratatoullie

This chicken entree has 2 cups of vegetables per serving! Courtesy of Produce for Better Health Foundation.

Serves:4

1 Tbsp vegetable oil

4 medium chicken breast halves, skinned, fat removed, boned and cut into 1-inch pieces

2 7-inch zucchini, unpeeled and thinly sliced

1 small eggplant, peeled and cut into 1-inch cubes

1 medium onion, thinly sliced

1 medium green pepper, cut into 1-inch pieces

1/2 lb mushrooms, fresh, sliced

1 (16 oz) can tomatoes, whole, cut up

1 clove garlic, minced

1 1/2 tsp dried basil, crushed

1 Tbsp fresh parsley, minced

Black pepper to taste

 

1. Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes (or until lightly browned).

2. Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for about 15 minutes.

3. Add tomatoes, garlic, basil, parsley and pepper. Continue to cook for about 5 minutes or until chicken is tender.

4. Serve.

Nutritional Information per Serving
Calories: 270 Carbohydrates: 21g
Total Fat: 7 Cholesterol: 75mg
Saturated Fat: 1.5g Dietary Fiber: 8g
% of Calories from Fat: 23% Sodium: 240mg
% of Calories from Saturated Fat: 1.5% Protein: 32g


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Tailgate Queso Dip

Tailgate Queso Dip

by | Oct 3, 2016 | Recipes

Tailgate Queso Dip

Spicy diced tomatoes with green chilies and lots of cheese are cooked and blended until cheese is melted for a quick, crowd-pleasing dip. Recipe courtesy of  Red Gold Tomatoes.

Ingredients

1 pound lean ground beef
2 garlic cloves, minced
1 (16 ounce) box mild Mexican processed cheese, cut into cubes
1 (15 ounce) can chili hot beans, drained
1/2 cup chopped green onions
1 cup shredded cheddar cheese
2 (10 ounce) cans of Petite Diced Tomatoes & Green Chilies 

 

Directions

  • IN A LARGE SKILLET, BROWN GROUND BEEF AND GARLIC UNTIL BEEF IS THOROUGHLY COOKED, DRAIN WELL.
  • ADD PROCESSED CHEESE, BEANS AND ONION; STIR TO COMBINE.  HEAT MIXTURE UNTIL HOT AND CHEESE IS MELTED. BEFORE SERVING ADD CHEDDAR CHEESE AND PETITE DICED TOMATOES; STIR TO COMBINE.
  • OPTION: SERVE WITH PITA CHIPS OR VEGGIES OF YOUR CHOICE


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Red Beans, Spinach and Beef

Red Beans, Spinach and Beef

by | Sep 21, 2016 | Media Recipe

Red Beans, Spinach and Beef

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Red beans over rice are a Southern favorite, and here, some ground beef and spinach are added as well. Finely chopping the spinach adds the extra nutritional value of green vegetables without changing the customary flavor of the dish. Recipe courtesy of Center for Ecoliteracy.

Serves 4

Ingredients:

  • 1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
  • ½ ONION, DICED
  • 1 POUND LEAN GROUND BEEF
  • 1 BUNCH SPINACH, STEMMED AND FINELY CHOPPED
  • 1 – 1 ½ CUPS CANNED CHOPPED TOMATOES AND THEIR JUICES
  • 1 TEASPOON KOSHER OR SEA SALT
  • ½ TEASPOON FRESHLY GROUND PEPPER
  • ¼ TEASPOON CHILI POWDER
  • 1 16-OUNCE CANS RED BEANS, DRAINED

Instructions:

  1. IN A LARGE FRYING PAN, OVER MEDIUM-HIGH HEAT, HEAT THE OLIVE OIL.
  2. WHEN THE OIL IS HOT, ADD THE ONIONS AND SAUTÉ UNTIL TRANSLUCENT, ABOUT 2 MINUTES.
  3. ADD THE BEEF, AND COOK UNTIL OPAQUE, ABOUT 6 MINUTES, STIRRING TO CRUMBLE THE MEAT.
  4. ADD THE SPINACH, AND COOK, TURNING, UNTIL WILTED, ABOUT 1 MINUTE.
  5. ADD 1 CUP OF THE TOMATOES AND THEIR JUICE, THE SALT, PEPPER, AND CHILI POWDER. REDUCE THE HEAT TO LOW AND COVER.
  6. SIMMER TO ALLOW THE FLAVORS TO BLEND, ABOUT 10 MINUTES.
  7. ADD THE REMAINING TOMATOES AND STIR IN THE BEANS, COVER, AND COOK ANOTHER 5 MINUTES. SERVE WITH RICE. SERVES 4.

NUTRITION INFORMATION PER SERVING: 446 calories, 21g fat, 7g saturated fat, 1g trans fat, 76 mg cholesterol, 1000 mg sodium, 1413 mg potassium, 32g carbohydrates, 13g fiber, 2g sugars, 34g protein (USDA)


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Arugula Salad Pizza

Arugula Salad Pizza

by | Sep 21, 2016 | Media Recipe

Arugula Salad Pizza

Here’s how you rethink your plate: a fresh green salad and whole grain pizza all in one meal that you can whip up in 40 minutes. Now that’s quick and delicious eating for even the busiest night of your week! Pair it with my hearty Red Lentil Soup with Root Vegetables for a completely satisfying meal.

Serves 8 (1 slice each)

Ingredients:

  • ONE 16-OUNCE PACKAGE (454 G) REFRIGERATED WHOLE GRAIN PIZZA DOUGH, OR WHOLE GRAIN PIZZA DOUGH PREPARED FROM A MIX
  • CORNMEAL
  • 1/3 CUP (86 G) MARINARA SAUCE
  • 1½ TEASPOONS DRIED OREGANO
  • 1 CUP (112 G) SHREDDED PLANT-BASED CHEESE (SEE NOTES)
  • 2 CUPS (62 G) MIXED FRESH ARUGULA AND BABY SPINACH
  • 1½ CUPS (224 G) FRESH CHERRY TOMATOES (YELLOW), HALVED
  • ½ MEDIUM RED BELL PEPPER, DICED
  • 1 RIPE MEDIUM AVOCADO, SLICED
  • ¼ CUP (31 G) ROASTED PISTACHIOS
  • 1 TABLESPOON BALSAMIC VINEGAR
  • 1 TABLESPOON EXTRA VIRGIN OLIVE OIL

Instructions:

  1. PREHEAT THE OVEN TO 350°F (180°C). ROLL OUT THE PIZZA DOUGH TO FIT A 14-INCH PIZZA PAN OR PIZZA STONE. SPRINKLE THE PAN OR STONE WITH CORNMEAL AND FIT DOUGH ON TOP.
  2. SPREAD THE MARINARA SAUCE ONTO THE DOUGH AND SPRINKLE THE OREGANO AND PLANT-BASED CHEESE OVER IT. PLACE THE PAN OR STONE IN THE OVEN AND BAKE FOR 30 TO 35 MINUTES, UNTIL THE CRUST IS GOLDEN AND FIRM TO THE TOUCH.
  3. AT THE LAST MINUTE BEFORE SERVING, REMOVE THE CRUST FROM THE OVEN AND TOP WITH THE ARUGULA AND BABY SPINACH, TOMATOES, BELL PEPPER, AVOCADO, AND PISTACHIOS. THE GREENS WILL WILT QUICKLY.
  4. DRIZZLE WITH THE VINEGAR AND OLIVE OIL. SERVE IMMEDIATELY.

Note: Omit the plant-based cheese, if desired.

Variation: Substitute other firm greens, such as baby kale or chopped collard greens, for the arugula and baby spinach.

Per Serving: 276 calories, 12 g protein, 36 g carbohydrate, 8 g fat, 1 g saturated fat, 8 g fiber, 6 g sugar, 466 mg sodium

Star Nutrients: vitamin C (28% DV), vitamin A (11% DV), vitamin K (19% DV), calcium (15% DV), iron (11% DV)

Recipe from Plant-Powered for Life (The Experiment, 2012) by Sharon Palmer, RDN©


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Easy Gazpacho

Easy Gazpacho

by | Sep 21, 2016 | Media Recipe

Easy Gazpacho

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This cool, classic Spanish style soup is delicious even on the hottest of days. Packed with the vibrant flavors of tomatoes, cucumbers, peppers, and herbs, it’s a wonderful appetizer or veggie-rich meal accompaniment. This recipe is as easy as it gets—toss the ingredients in the blender and push the button!
Serves 4
Ingredients:
  • 1 14-5 OUNCE CAN DICED TOMATOES, WITH LIQUID
  • 1 MEDIUM RED BELL PEPPER, DICED
  • 1 ½ PERSIAN CUCUMBERS, SLICED
  • ¼ – ½ JALAPENO PEPPER, SEED, DICED (AMOUNT DEPENDS ON SPICE PREFERENCE)
  • ¼ RED ONION, CHOPPED
  • 2 CLOVES GARLIC, MINCED
  • 2 TABLESPOONS FRESH PARSLEY OR CILANTRO, CHOPPED COARSELY
  • 2 TABLESPOONS RED WINE VINEGAR
  • ½ LEMON, JUICED
  • ½ TABLESPOONS OLIVE OIL
  • 3 TABLESPOONS VEGETABLE BROTH
  • FRESHLY GROUND BLACK PEPPER AND SEA SALT TO TASTE
  • 1. PLACE ALL INGREDIENTS IN A LARGE BLENDER OR FOOD PROCESSOR CONTAINER.
  • 2. PROCESS ON LOW JUST FOR A FEW SECONDS, TO ACHIEVE A CHUNKY TEXTURE.
  • 3. POUR INTO A LARGE SERVING BOWL AND ADJUST SEASONINGS AS NEEDED.
  • 4. CHILL UNTIL SERVING TIME

Instructions:

  1. PLACE ALL INGREDIENTS IN A LARGE BLENDER OR FOOD PROCESSOR CONTAINER.
  2. PROCESS ON LOW JUST FOR A FEW SECONDS, TO ACHIEVE A CHUNKY TEXTURE.
  3. POUR INTO A LARGE SERVING BOWL AND ADJUST SEASONINGS AS NEEDED.
  4. CHILL UNTIL SERVING TIME.

 


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