ONE PAN MEXICAN QUINOA

Credit: http://damndelicious.net/2014/04/09/one-pan-mexican-quinoa/

Prep Time      10 minutes

Cook Time      25 minutes

Total Time     35 minutes

Yield            4 servings

Wonderfully light, healthy and nutritious. And it's so easy to make - even the quinoa is cooked right in the pan!

INGREDIENTS

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 jalapenos, minced
• 1 cup quinoa
• 1 cup vegetable broth
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (14.5 oz) can fire-roasted diced tomatoes
• 1 cup corn kernels
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Kosher salt and freshly ground black pepper, to taste
• 1 avocado, halved, seeded, peeled and diced
• Juice of 1 lime
• 2 tablespoons chopped fresh cilantro leaves
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INSTRUCTIONS

• 
  
• Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
• 
  
• Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.
• 
  

NOTES: Adapted from Cook Like a Champion

Nutrition Facts

Serving Size  1

Servings Per  4

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Amount Per Serving

Calories                        401.8

Calories from Fat         130.5% Daily Value*

Total Fat 14.5g                22%

Saturated Fat 2.1g             11%

Trans Fat 0g

Cholesterol 0mg

Sodium 262.6mg                 11%

Total Carbohydrate 57.2g  19%

Dietary Fiber 13.7g              55%

Sugars 1.7g

Protein 15.2g                        30%

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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

“Coming in at 13.7 grams of fiber per serving, this dish makes it easy to meet your fiber goals for the day! Fiber reduces risk of chronic diseases, helps you stay full and regular, and helps keep your blood sugars even. Women should aim for at least 21-25 grams per day while the daily goal for men is 35-38 grams per day.”

This recipe is low in sodium and very high in potassium. This winning combination is excellent for heart health!

Nutritional information provided by Jessica Penner, RD at Smart Nutrition.

Thanksgiving-All-Year-Round Chicken Soup

Ingredients

• 1 large package boneless chicken breasts,

• 1/2 cup chopped onion

• 2 teaspoons vegetable oil

• 2 teaspoons salt

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground ginger

• 1/8 teaspoon ground nutmeg

• dash ground allspice

• 1 cup orange juice

• 2 cups fresh or frozen cranberries

• 1 tablespoon Brown sugar

Directions

Put all ingredients in a large soup pot except the cranberries. Bring to boil, then cook on a medium simmer, stirring every 15 minutes. Cook for 1 ½ hours. Add cranberries. Simmer on low for another 15 minutes

Serves three to four people

Kill-a-Cold Chicken Soup

Ingredients

4 range-free, skinless bone-in chicken thighs

4 cups low-sodium chicken broth ( I used Pacific Organic)

4 cloves of organic garlic, chopped

1 small organic yellow onion, chopped

1/4 cup fresh organic parsley or 2 tablespoons dry organic parsley

1 teaspoon organic dried sage

2 teaspoons organic dried thyme

1 teaspoon of dried organic rosemary

5 organic carrots, cut into bite-sized pieces

4 stalks of organic celery, cut into bite-sized pieces

Zest from one organic lemon

1/4 lb. of organic whole wheat spaghetti, broken into noodle-sized pieces or any organic whole wheat pasta of your choosing (rice or quinoa spaghetti or noodles can be substituted for those with celiac disease

For a heartier soup, use Rotini or Rotelle pastas.

Directions

Toss all ingredients in pot with the exception of the lemon zest. Bring to a boil, then simmer until chicken falls off the bone. Lower to a slight simmer. Remove bones and chicken from pot. Break chicken apart with two forks and return to pot. After ladling into bowls, add a bit of lemon zest. Salt & pepper to taste.

Serves three to four people.

Chicken Soup with Beets & Colorful Veggies

Ingredients

1 ½ lbs. Skinless, boneless chicken breast, chopped into bite-sized pieces

4 rutabagas, peeled and chopped

3 medium beets, peeled and chopped

4 carrots, chopped

3 stalks celery, chopped

1 medium red onion, chopped

3 cups chicken broth (add more if needed)

Directions

Sauté onions, celery, and carrots in 1 tbsp. vegetable oil for five minutes. Add rest of ingredients. Bring to boil, and then cook on a medium simmer until chicken and veggies are tender, about 1 ½ hours or so. Salt and pepper to taste.

Serves three to four people

Comforting Chicken Soup with Sweet Potatoes, Corn, & Carrots

Prep time: 1 hour

Cook time: 2 hours

Ready in: 3 hours

Yields: Serves four people

Ingredients

• 2 lbs.
•  Boneless skinless chicken breast, Cut into small stew-size pieces
• 4 cups Low-Sodium Chicken Broth, I use Pacific Organic Low-Sodium broth
• 1 large Sweet Potato, Peeled and cut into bite-sized pieces
• 4 medium-sized Carrots, Cut into bite-sized pieces
• 2 stalks Celery, Cut into bite-sized pieces
• 1 cup Frozen corn
• 1/2 tsp Dried Rosemary
• 3/4 tsp Dried Thyme
• 1/2 tsp Dried Parsley
• 1/2 tsp Dried Sage
• 3 Bay leaves
• 1 medium Yellow onion, finely chopped
• 4 cloves Garlic, finely chopped

Directions

If you have a small electric chopper, add onion and garlic. Chop into very fine pieces. If not, smash garlic to release oils, and simply finely chop along with onion. Set aside

1.     Peel sweet potato and carrots. Chop carrots, sweet potato and celery into bite-sized pieces. Set aside.

2.   In a large soup pot, add broth, chicken, garlic, onion, veggies (except for corn), and seasonings

3.   Bring to a boil; then lower to a medium simmer. Cook until chicken is tender (about an hour). Add corn.

4.   Take a cooking fork and break chicken up into small pieces. (If the chicken is tender, it should just fall apart).

5.    Simmer for another five minutes or so until corn is hot. Then serve and enjoy! (This soup stands well on its own)

Approximate Nutritional Info

(Dependent upon serving size)

Serving                                                             1
Calories	200
Calories from Fat	18%
Fat 2 g	3%
Saturated fat 2 g	10%
Unsaturated fat 0 g
Carbohydrates 3 g	1%
Sugar 3 g
Fiber 2 g	8%
Protein 25 g	50%
Cholesterol 66 mg	22%
Sodium 120 mg	5%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Lemony Herb-crusted Roasted Chicken with Brussels Sprouts & Carrots

COOK TIME

Prep time: 1 hour

Cook time: Approximately 2 hours 30 min

Ready in: Approximately 3 hours 30 min

Yields: Serves four to six people

INGREDIENTS

·       Five pound Chicken Roaster

·       Two Lemons

·       Three sprigs Fresh rosemary

·       Four cloves Garlic, Peeled

·       One cup Chardonnay white wine

·       Four to six cups Low-sodium chicken broth, I use Pacific organic

·       One teaspoon Dried rosemary

·       One teaspoon Dried thyme

·       3/4 teaspoon Dried sage

·       Two tablespoons Smartbeat butter replacement, I use the organic

·       Twenty Frozen Brussel sprouts

·       Twelve medium-sized carrots, cut into one inch pieces

INSTRUCTIONS

·  Preheat oven to 450. Place washed chicken in a large roaster with rack (medium turkey-sized roaster) Add three cups chicken broth to bottom of pan) **** I have a convection oven, so you may have to adjust temperature accordingly in your oven

·  Stuff empty cavity with one lemon, pitted and quartered, three sprigs fresh rosemary, and the garlic

·  Heat (on low heat) one cup chicken broth, wine, dried herbs, and butter (stirring until butter is melted)

·  Poke several deep holes in chicken with a long cooking fork including legs and wings. Slowly pour small amounts of broth mix over chicken, giving liquid time to seep into the holes. Squeeze remaining lemon juice through a strainer into a cup. Pour over chicken.

  

·  Place in pre-heated oven, basting every fifteen minutes. Do not tent with aluminum foil. 

·  After half an hour, add Brussel sprouts and carrots on the rack and in the broth.

·  IMPORTANT: Add more broth to pan (under chicken) as necessary so that liquid does not evaporate)

·  Check for doneness with a meat thermometer, paying special attention to legs and wings and skin is crispy.

NUTRITION FOR SIX OUNCES CHICKEN BREAST WITHOUT SKIN

Calories                 220
Total fat                16 g
Sat fat                  4.5 g
Cholesterol            80 mg
Sodium                  170 mg
Total Carbs              0 g
Dietary Fiber            0 g
Sugars                      0 g
Protein                   19 g
Calcium                    0 mg

NUTRITION FOR SIX OUNCES CHICKEN THIGH WITHOUT SKIN

Calories from Fat 146 Calories 311
Total Fat 16.19g		25%
	Saturated Fat 4.507g	23%
	Polyunsaturated Fat 3.689g
	Monounsaturated Fat 6.173g
Cholesterol 141mg		47%
Sodium 615mg		26%
Potassium 354mg
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 38.58g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NUTRITION OF DRUMSTICK WITH SKIN

Serving Size:                1 drumstick

Calories                        180

Total Fat                       9.0 g

Saturated Fat                3.0 g

Polyunsaturated Fat         0 g

Monounsaturated Fat       0 g

Cholesterol                 75.0 mg

Sodium                            0 mg

Potassium                        0 mg

Total Carbohydrate          0 g

Dietary Fiber                   0 g

Sugars                             0 g

Protein                          23 g

 B

Fruity Almond Butter Honey Chicken Wrap

(Credit: http://modgblog.com/ )

Ingredients & Instruction

1/2 cup chopped chicken

3 Tbsp. Fuji apples chopped

2 Tbsp. red grapes chopped

 2 tsp honey

2 Tbsp. almond butter

Mix and wrap in a Romaine lettuce leaf or whole wheat wrap bread.

Chicken Pasta Sauce à la Camminatore with Rotini

Cook Time

Prep time: 45 min

Cook time: 2 hours

Ready in:  1 hour 30 min

Yields: Serves four to five people

Ingredients

1 lb. skinless, boneless chicken thighs, cut into bite-sized pieces

1 28 oz can San Marzano crushed tomatoes (I use the brand San Marzano which you can find in Whole Foods, Richard’s, or Fresh Market)

½ cup white Chardonnay wine

1 medium carrot

1 celery stalk

1 medium onion

4 cloves garlic

¾  tsp thyme

½ tsp dried parsley

2 bay leaves

2 tbsp. Olive oil

3 cups of whole grain or whole wheat Rotini or Rotelle pasta (corkscrew twirls)

Fresh parsley      (optional)

Parmesan cheese (optional)

Directions

In a small electric chopper, add cut carrot, celery, onion, and garlic. Chop into small pieces. (If you don’t have a chopper, then finely cut carrot, celery, onion, and garlic)

Add olive oil to a heated pan. Sauté the above mixture for about five minutes.

Add chicken, tomatoes, wine, and spices

Bring to a high simmer, then lower heat to a medium simmer. Cook for two hours, stirring every fifteen minutes.

Bring pasta water to a boil. Fifteen minutes before sauce is finish, cook pasta until al dente (about eight minutes or so; taste to check) Add to sauce. Stir. Top with chopped parsley leaves. Serve with parmesan cheese (optional).

Nutritional Information

Serving size:                          1

Calories                              395

Calories from Fat                 45

Fat 5 g                                  8%

Saturated fat 5 g                25%

Unsaturated fat 0 g    

Carbohydrates 49 g              16%

Sugar 6 g   

Fiber 7 g                               28%

Protein 26 g                          52%

Cholesterol 2 mg                     1%

Sodium 225 mg                       9%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.