Antioxidant Fruit Salad

This super easy and extremely healthy fruit salad is made from pure antioxidant fruit. (Compliments of Nigella Lawson)

Ingredients

• 1 mango
• 1 cup blueberries
• 1 pomegranate
• 2 teaspoons lime juice

Directions

·        Cut the mango in half around the pit and separate into two halves. Cut the mango in a criss-cross fashion with a knife into 1/2-inch squares.

·        Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl.

·        Add the blueberries

·        Halve the pomegranate and gently knock out the seeds with a wooden spoon over the mango. Finally squeeze the lime juice over the fruit, stir and serve.

Rosemary-Garlic Chicken

Roasted chicken breast with fresh garlic, rosemary and lemon is so good!

Ingredients

·        2 skinless, boneless chicken breasts

• 2 cloves garlic, chopped
• 2 tablespoons dried rosemary
• 1 tablespoon lemon juice
• Sea salt and fresh ground pepper to taste

Procedure

• Preheat oven to 375 degrees F (190 degrees C).
• Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice.
• Place in a 9×13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts).

Season with salt and pepper to taste…buon appetito!

Shrimp Curry with Snap Peas

This dish is best done at the last minute so the snap peas keep their crisp texture. The pink of the shrimp and the green peas make it as nice to look at as it is to eat…yummy!

4 servings
Total Time: 25 minutes

Nutrition Profile

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons curry powder (mild or hot)
• 1 1/2 pounds raw shrimp, (16-20 per pound), peeled and deveined
• 1 pound sugar snap peas, trimmed
• 1 cup lite coconut milk
• 1/4 cup lemon juice

Preparation

1. Heat oil in a wok or large skillet over medium heat.
2. Add curry powder and cook, stirring, until fragrant, 1 to 2 minutes.
3. Add shrimp and peas and cook, stirring, until the shrimp are almost cooked through, about 4 minutes.
4. Stir in coconut milk and lemon juice. Bring to a boil and cook until the shrimp have cooked through, about 2 minutes more.

Serve over brown rice.

Nutrition

Per serving: 305 calories; 13 g fat ( 4 g sat , 5 g mono ); 252 mg cholesterol; 14 g carbohydrates; 31 g protein; 4 g fiber; 610 mg sodium; 301 mg potassium.

Curried Scallop Salad

Curry complements seared scallops, tart apples and sweet dried cranberries while toasted almonds add a healthy crunch in this quick fall dinner salad. Serve with toasted whole-wheat baguette and a glass of Sauvignon Blanc for a complete meal!



4 servings
Total Time: 25 minutes

Ingredients

• 6 teaspoons extra-virgin olive oil, divided
• 1/2 cup thinly sliced shallot
• 3/4 teaspoon curry powder
• 1 cup apple cider
• 1/4 teaspoon sea salt
• 1 teaspoon apple cider vinegar
• 1 pound dry sea scallops, (see Scallop Tip below)
• 1/4 teaspoon freshly ground pepper
• 8 cups mixed salad greens
• 1 tart apple, such as Granny Smith, diced
• 1/4 cup dried cranberries
• 1/4 cup sliced almonds, toasted (see Tip)

Preparation

• Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add shallot and curry powder and cook, stirring, until the shallot is beginning to soften, about 3 minutes.
• Add cider and salt and bring to a boil. Cook until reduced to 3/4 cup, about 4 minutes.
• Pour into a large bowl and whisk in 2 teaspoons oil and vinegar. Reserve 1/4 cup dressing in a small bowl. Wipe out the pan.
• Add the remaining 2 teaspoons oil to the pan and heat over medium-high. Pat scallops dry, sprinkle with the 1/4 teaspoon pepper and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
• Add salad greens, apple, cranberries and almonds to the large bowl; toss to coat. Top with the scallops and drizzle with the reserved 1/4 cup dressing.

Tips & Notes

• Scallop Shopping Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly.
• Toasted Almonds: Place sliced almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 291 calories; 11 g fat ( 1 g sat , 7 g mono ); 37 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 21 g protein; 3 g fiber; 483 mg sodium; 612 mg potassium.

Balsamic Vinaigrette

This is my favorite homemade dressing that I eat everyday on my green salads. The recipe is made healthier by adding more vinegar than oil, exactly the opposite of a traditional vinaigrette and no salt. I use a 12 oz bottle to make mine…easier math ;-)

Prep Time: 5 minutes 

Ingredients:

Balsamic vinegar (As needed)
Extra-Virgin olive oil (As needed)

2 tablespoons Herbes De Provence
(1 teaspoon each of thyme, basil, savory, lavender and fennel or you can buy pre-mixed at your local market)

Directions:

• Fill dressing bottle with a 60-40% ratio of vinegar to oil.
• Add the Herbes De Provence.
• Shake bottle to blend all ingredients together.

Let sit for 2 hours before using so that the flavors can meld. Do NOT store in frig or the olive oil will congeal, store in your pantry and this delicious dressing will keep for at least two weeks.

Red Pepper Salsa

This deep, vibrant red salsa is beautifully tasty!

Ingredients (4 Servings)

·  2 teaspoons canola oil, divided

·  2 garlic cloves, minced

·  1 tablespoon finely chopped fresh ginger

·  1/2-1 teaspoon crushed red pepper

·  1/2 cup rice-wine vinegar

·  2-4 tablespoons honey

·  1 ripe papaya, peeled, seeded and diced

·  1 red bell pepper, roasted, peeled, seeded and diced

·  2 tablespoons lime juice

·  Freshly ground black pepper, to taste

Preparation

·  Heat 1 teaspoon oil in a nonstick skillet over medium heat. Add garlic, ginger and red pepper and sauté until the garlic begins to brown, about 2-3 minutes.

·  Add vinegar, 2 tablespoons honey and half of the papaya; cook until the papaya starts to fall apart and thicken the sauce, 6 to 8 minutes.

·  Add the remaining papaya and roasted red peppers and cook until the salsa is just warmed through. Do not overcook; you want to preserve the diced raw papaya texture.

·  Season with lime juice and black pepper. Remove from the heat and set aside.

Mango Salsa

This is a deliciously colorful salsa that goes well with meat, poultry and seafood dishes.

Ingredients

• 1 large or 2 med mango, peeled and diced
• 1 tablespoon finely chopped jalapeno
• 2 cloves garlic-minced
• 1/3 cup diced red onion
• Juice of 2 limes
• 1/3 cup roughly chopped cilantro leaves
• Salt and pepper

Preparation

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl.

Curried Chicken with Mango Salsa

If you don't want to heat up your kitchen you can cook the chicken on the grill instead; grill on high heat, 6 to 8 minutes per side. Make it a meal: Serve with a healthy brown rice.



4 servings (1 breast & about 1/2 cup salad each)
Total Time: 45 minutes

Ingredients (Chicken)

• 1/2 cup low-fat plain yogurt
• 2 tablespoons mango chutney
• 2 teaspoons curry powder, mild or hot
• 4 bone-in or boneless and skinless chicken breasts

Preparation (Chicken)

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and curry powder in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan.
3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more. 

Ingredients (Mango Salsa)

• 1 mango, diced
• 1/4 cup red onion, finely diced
• 1 garlic clove, minced
• 1 tablespoon finely chopped Jalapeno (Optional)
• Juice of 1 lime
• 4 tablespoons chopped fresh Cilantro
• 1 tablespoons red-wine vinegar
• 1 teaspoons brown sugar

Preparation (Salsa)

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl. Serve the chicken with the mango salsa on the side, as a bed for the chicken or over the chicken.

Nutrition

Per serving: 289 calories; 12 g fat ( 3 g sat , 5 g mono ); 101 mg cholesterol; 16 g carbohydrates; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.

Mediterranean Baked Penne

This Italian-inspired casserole is about as tasty as a one-dish meal can get...but incredibly delicious!

6 servings
Total Time: 1 hour 30 minutes

Ingredients

• 1/4 cup fine dry breadcrumbs
• 3 tablespoon extra-virgin olive oil
• 2 small zucchini, chopped
• 2 medium eggplant, 1 chopped, 1 sliced thin
• 1 green or red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 1 28-ounce can no-salt plum tomatoes, drained and coarsely chopped, juice reserved
• Salt & freshly ground pepper, to taste
• 1 pound whole-grain penne
• 1 1/2 cups coarsely grated skim mozzarella cheese
• 1 large egg, lightly beaten
• 2 tablespoons freshly grated Parmesan cheese

Preparation

1. Preheat oven to 375°F. Lightly coat a 3-quart baking dish with nonstick olive oil spray. Put a pot of water on to boil for cooking pasta.
2. Heat 1-1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add zucchini, chopped eggplant, bell pepper, and onion; cook, stirring occasionally, until tender, about 10 minutes.
3. Add garlic and cook, stirring, for 2 minutes more. Add wine and stir until almost evaporated, about 2 minutes.
4. Add tomatoes and juice. Bring to a simmer and cook until thickened, 10 to 15 minutes. Season with salt and pepper. Transfer to a large bowl and let cool to room temperature.
5. Meanwhile, cook penne in boiling salted water until al dente, 8 to 10 minutes. Drain and rinse well.
6. Also, sauté the sliced eggplant in the remaining oil until golden brown; drain on paper towel.
7. Toss pasta with the vegetable mixture and stir in mozzarella.
8. Layer the bottom of a baking dish with a few tablespoons of the tomato, then ½ of the sliced eggplant and ½ the bread crumbs.
9. Spoon ½ of the veggie-pasta mixture and drizzle egg evenly over the top.
10. Finish with the remaining eggplant slices.
11. In a small bowl, combine remaining breadcrumbs and Parmesan. Sprinkle evenly over the top.
12. Bake pasta until golden and bubbly, 40 minutes. Let stand for 10 minutes before serving.

Nutrition

Per serving: 387 calories; 9 g fat ( 4 g sat , 2 g mono ); 65 mg cholesterol; 57 g carbohydrates; 17 g protein; 5 g fiber; 312 mg sodium; 315 mg potassium.

Open-Faced Tuna Melt

In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and feta cheese. A healthy take on a classic while ensuring that there's great flavor in every bite.

4 servings
Total Time: 15 minutes

Ingredients

• 12 ounces canned albacore or chunk light tuna, drained (see Note below)
• 1 medium to large shallot, minced
• 2 tablespoons low-fat, healthy oil based mayonnaise (i.e. Smart Balance)
• 1 tablespoon lemon juice
• 1 tablespoon minced flat-leaf parsley
• 1/8 teaspoon salt
• Hot sauce, to taste
• Freshly ground pepper, to taste
• 4 slices whole-wheat bread, toasted
• 2 tomatoes, sliced
• 1/2 cup feta cheese

Preparation

• Preheat broiler.
• Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl.
• Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese.
• Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

Eggplant Parmesan Pizza

In this recipe, eggplant parmesan is spun into a healthy pizza with grilled eggplant, fresh tomatoes, fresh basil, garlic and Parmigiano Reggiano cheese. I’ve included a whole-wheat dough recipe as well. You may also enjoy a cold beer paired with this delicious delight. A pale ale or amber ale fills the bill beautifully. Don't worry if the pizza isn’t perfectly symmetrical, this is homemade artisan pizza at it’s best…delicioso!

This recipe is for grilled pizza but you can do the same in a very hot oven set at 500 degrees.

4 servings
Total Time: 35 minutes

Ingredients

• 1 small eggplant, (about 12 ounces)
• Yellow cornmeal, for dusting
• 8 oz. Whole-Wheat Pizza Dough, or use my whole-wheat pizza dough recipe found HERE
• 3 or 4 ripe plum tomatoes, sliced thin
• 2 tablespoons chopped fresh basil
• 3 garlic cloves, minced
• 3/4 cup thinly shaved Parmigiano-Reggiano cheese

Preparation

1. Preheat grill to high.
2. Cut eggplant into 1/2-inch thick rounds. Grill, turning once, until marked and softened, 4 to 6 minutes. Let cool slightly, then cut into 1 inch chunks.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip below) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust directly onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread tomato slices on the crust, leaving a 1-inch gap between each slice. Top with the eggplant, basil and garlic. Lay the Parmigiano-Reggiano shavings on top.
6. Close the lid again and grill until the cheese is bubbling and brown and the bottom of the crust has browned, about 5 minutes.

**If your crust browns faster than your toppings are cooking, slide a baking sheet or pizza stone under the pizza to keep the crust from burning while the toppings finish. 

Individual variation: The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with extra-virgin olive oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

 

Tips & Notes

• Tips: Use a vegetable peeler to shave curls off a block of hard cheeses, like Parmigiano-Reggiano or Pecorino Romano cheese.
• To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thin, flattened circle. Then use a rolling pin to roll into a very thin circle about 14 inches in diameter. 

Nutrition

Per serving: 359 calories; 7 g fat ( 3 g sat , 1 g mono ); 12 mg cholesterol; 59 g carbohydrates; 16 g protein; 9 g fiber; 713 mg sodium; 416 mg potassium.

Whole-Wheat Pizza Dough

Everybody loves pizza and every once in awhile you will crave the disk - that’s when my healthier pizza recipes come in handy. To improve the nutritional profile of pizza, include whole-wheat flour in the crust. Using half whole-wheat and half all-purpose yields a light crust with a distinctive nutty taste. Quick-rising yeast shortens rising time to just 10 minutes, making wholesome homemade pizza a possibility for busy weeknights.

Makes 1 Pound (16 oz.) of Dough
Total Time: 15 minutes

Ingredients

To make 1 pound dough:

• 1 cup whole-wheat flour
• 1 cup all-purpose flour
• 1 package quick-rising yeast, (2 1/4 teaspoons), such as
• 1 teaspoon salt
• 1/2 teaspoon sugar
• 3/4 cup hot water, (120-130°F)
• 1 tablespoon extra-virgin olive oil

Preparation

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Make Ahead Tip

• Store in a plastic bag coated with cooking spray in the refrigerator for up to 2 days. Bring to room temperature before using.