Corn & Basil Cakes

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Corn & Basil Cakes
Author: 
Recipe type: side dish
 
Great as a side dish or serve with eggs for a tasty breakfast!
Ingredients
  • ½ cup white whole-wheat flour or all-purpose flour
  • ½ cup low-fat milk
  • 2 large eggs
  • 2 tablespoons canola oil, divided
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 2 cups fresh corn kernels or frozen
  • ½ cup chopped fresh basil
Instructions
  1. Whisk flour, milk, eggs, 1 tablespoon oil, baking powder, salt and pepper in a medium bowl until smooth. Stir in corn and basil.
  2. Brush a large nonstick skillet lightly with some of the remaining 1 tablespoon oil; heat over medium heat until hot (but not smoking).
  3. Cook 4 cakes at a time, using about ¼ cup batter for each, making them about 3 inches wide. Cook until the edges are dry, about 2 minutes. Flip and cook until golden brown on the other side, 1 to 3 minutes more.
  4. Repeat with the remaining oil and batter, making 10 cakes total. Reduce the heat as necessary to prevent burning.

 

Sesame-Shiitake Bok Choy

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Sesame-Shiitake Bok Choy
Author: 
Recipe type: side dish
 
An easy side dish for any night of the week
Ingredients
  • 1 tablespoon canola oil
  • 3 cloves garlic, chopped
  • 1 T fresh ginger, diced into small pieces
  • 1 2-pound head bok choy, trimmed and thinly sliced
  • 4 cups sliced shiitake mushroom caps, (9 ounces with stems)
  • 2 tablespoons unsweetened rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • ¼ teaspoon salt
  • 1 tablespoon toasted sesame seeds
Instructions
  1. Heat oil in a large skillet over medium-high heat.
  2. Add garlic and ginger, cook, stirring constantly, until fragrant but not browned, 30 seconds.
  3. Add bok choy and mushrooms; cook, stirring, until wilted, about 2 minutes.
  4. Continue cooking, stirring often, until just tender, 3-5 minutes more.
  5. Stir in rice wine vinegar, sesame oil and salt.
  6. Garnish with sesame seeds.

 

Fig & Goat Cheese Salad

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Fig & Goat Cheese Salad
Author: 
Cuisine: salad
 
The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.
Ingredients
  • 4 cups mixed salad greens
  • 6 dried figs, stemmed and sliced (dried apricots can also be used)
  • 2 ounces fresh goat cheese, crumbled
  • 3 tablespoons slivered almonds, preferably toasted
  • 4 teaspoons extra-virgin olive oil
  • 4 teaspoons balsamic vinegar
  • 1 teaspoon honey
  • Pinch of salt
  • Freshly ground pepper to taste
Instructions
  1. Combine greens, figs, goat cheese and almonds in a medium bowl. Stir together oil, vinegar, honey, salt and pepper.
  2. Just before serving, drizzle the dressing over the salad and toss.

 

Parmesan Broccoli Bites

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Parmesan Broccoli Bites
Author: 
Recipe type: side dish
 
Almond flour (aka almond meal) makes the coating on these broccoli fries extra-crunchy and flavorful
Ingredients
  • Olive oil or canola oil cooking spray
  • 1 pound broccoli crowns, trimmed
  • 2 tablespoons cornstarch
  • 2 large eggs, beaten
  • 1 tablespoon reduced-fat milk
  • 1¼ cups almond flour or almond meal
  • ⅔ cup grated Parmesan cheese
  • ¾ teaspoon paprika
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper (optional)
Instructions
  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. Cut broccoli into florets and peel the stems. Toss with cornstarch in a large bowl.
  3. Whisk eggs and milk in a shallow dish. Whisk almond flour (or meal), Parmesan, paprika, baking powder, salt, pepper and cayenne (if using) in another shallow dish.
  4. Dip a few pieces of broccoli at a time in the egg mixture, allowing excess to drip off, then dredge in the flour mixture, tapping off any excess.
  5. Transfer the broccoli to the prepared baking sheet. Generously coat with cooking spray.
  6. Bake the broccoli, without turning, until golden brown and tender-crisp, 25 to 30 minutes.

 

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Spinach Salad with Japanese Ginger Dressing

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Spinach Salad with Japanese Ginger Dressing
Author: 
Recipe type: Salad
 
“This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp, chicken or lean steak for lunch or a light supper.”
Ingredients
  • 3 tablespoons minced onion
  • 3 tablespoons canola oil
  • 2 tablespoons distilled white vinegar
  • 1½ tablespoons finely grated fresh ginger
  • 1 tablespoon roasted sesame oil
  • 1 tablespoon reduced-sodium soy sauce
  • ¼ teaspoon minced garlic
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste
  • 1 large carrot, grated
  • 1 medium red bell pepper, very thinly sliced
  • 10 ounces fresh spinach
Instructions
  1. Combine onion, oil, vinegar, ginger, sesame oil, soy sauce, garlic, salt and pepper in a blender. Process until combined.
  2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

 

Skillet Apple Chicken Thighs

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Skillet Apple Chicken Thighs
Author: 
Recipe type: Dinner
 
This dish is perfect for easing into fall and comes together in one pan. The thighs will finish cooking in the apple mixture, and the flavors will combine beautifully as they sit in the pot.
Ingredients
  • 1½ tablespoons olive oil, divided
  • 4 (4-oz.) skinless, boneless chicken thighs
  • ½ teaspoon kosher salt, divided (use light salt to further reduce sodium content)
  • ¾ teaspoon freshly ground black pepper, divided
  • ½ cup unsalted chicken stock
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh sage
  • 1½ teaspoons chopped fresh rosemary
  • 2 medium apples, thinly sliced
  • 1 small red onion, thinly vertically sliced
Instructions
  1. Heat a large skillet over medium-high heat. Add 1½ teaspoons oil to pan; swirl to coat. Sprinkle chicken evenly with ¼ teaspoon salt and ⅜ teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until chicken is done. Remove from pan.
  2. Combine stock and mustard, stirring with a whisk. Add remaining 1 tablespoon oil to pan; swirl. Add remaining ¼ teaspoon salt, remaining ⅜ teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. Stir in stock mixture. Return chicken to pan; cook 3 minutes or until liquid is reduced by half.
Nutrition Information
Serving size: 1 chicken thigh + ⅔c apple mixture Calories: 354 Fat: 24g Saturated fat: 5.8g Carbohydrates: 15g Sugar: 10g, 0g added Sodium: 400mg Fiber: 3g Protein: 20g

 

Butternut Squash (or Sweet Potato) and White Bean Soup

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Butternut Squash (or Sweet Potato) and White Bean Soup
Author: 
Recipe type: Soup
 
Mild cannellini beans give the soup body and protein without distracting from the rich sweet potato or squash flavor. Chopped apple and Greek yogurt on top add a tart and tangy contrast, while adding a deliciously sweet and creamy flavor without all of the fat. Double the batch and freeze the extra for future dinners.
Ingredients
  • 2 pounds sweet potatoes (peeled) or butternut squash, cut lengthwise into 2” cubes
  • 1 cup chopped red onion
  • 1 tablespoon chopped fresh sage
  • 2T olive oil
  • 5 garlic cloves, minced
  • 2.5 cups unsalted chicken stock
  • 1 15oz. can canned unsalted cannellini beans, rinsed and drained
  • 1 cup 2% reduced-fat milk
  • ½ teaspoon kosher salt (use light salt to decrease the sodium content)
  • ½ teaspoon freshly ground black pepper, divided
  • 1 cup diced apple
  • ¼ cup plain 2% reduced-fat Greek yogurt
Instructions
  1. Place potatoes or buttnernut squash and 1 cup stock in a Dutch oven over medium heat. Cook covered for 15 minutes, until soft. Add more stock if needed to avoid sticking. Remove once cooked.
  2. Place 2T olive oil in a Dutch oven over medium heat. Add onion, sage, and garlic; cook 7 minutes or until tender, stirring occasionally. Add 1.5 cups stock; bring to a simmer.
  3. Put potatoes (or squash), beans, milk, salt, and ¼ teaspoon black pepper in the Dutch oven, then puree with immersion blender. Once blended, cook 4 to 5 minutes or until thoroughly heated.
  4. Divide soup among 4 bowls; top each serving with ¼ cup apple and 1 tablespoon yogurt. Sprinkle evenly with remaining ¼ teaspoon pepper.

 

Grilled Chicken Taco Salad

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Grilled Chicken Taco Salad
Author: 
Recipe type: Salad
 
Peppery arugula, grilled corn and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag.
Ingredients
  • 2 tablespoons lime juice
  • 2 tablespoons white-wine vinegar
  • ¾ teaspoon salt, divided
  • ¾ teaspoon ground pepper, divided
  • ¼ cup extra-virgin olive oil
  • 1 cup cherry tomatoes, halved
  • ¾ cup diced zucchini
  • firm ripe avocado, diced
  • ¼ cup thinly sliced red onion
  • 1 jalapeno, minced (optional)
  • 2 pounds skinless chicken breasts
  • 1 large ear corn, husked
  • 5 cups arugula (about 3 ounces)
  • 1 cup coarsely broken tortilla chips
  • 2 tablespoons chopped fresh cilantro
Instructions
  1. Preheat grill to medium-high.
  2. Combine lime juice, vinegar and ½ teaspoon each salt and pepper in a large bowl; whisk in oil.
  3. Add tomatoes, zucchini, avocado, onion and jalapeno, if using; gently toss to coat. Set aside.
  4. Sprinkle chicken with the remaining ¼ teaspoon each salt and pepper. Oil the grill rack. Grill the chicken until an instant-read thermometer inserted into the thickest part registers 165 °F, 4 to 5 minutes per side.
  5. Grill corn until lightly charred on all sides, 2 to 4 minutes total. Transfer to a clean cutting board.
  6. Cut the chicken into bite-size pieces; cut corn kernels from the cob.
  7. Add the chicken and corn to the tomato mixture; stir in arugula, tortilla chips and cilantro and gently toss to combine.
Nutrition Information
Serving size: 2.25cups Calories: 447 Fat: 28g Saturated fat: 4g Carbohydrates: 24g Sugar: 0g added Sodium: 551mg Fiber: 6g Protein: 27g Cholesterol: 63mg

 

Tomato, Watermelon & Avocado Salad

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Tomato, Watermelon & Avocado Salad
Author: 
Recipe type: Salad
 
Enjoy this refreshing healthy salad recipe as a side dish or dice the tomatoes, watermelon and avocado smaller (1/2- to ¼-inch pieces) and serve as a condiment for grilled fish, shrimp or chicken.
Ingredients
  • 1½ cups cubed medium tomatoes (1-inch)
  • 1½ cups cubed watermelon (1-inch)
  • ½ jalapeno, seeded, if desired, and very thinly sliced
  • Zest of 1 lime
  • 2 tablespoons grated peeled fresh ginger
  • 3 tablespoons lime juice
  • ½ teaspoon toasted (dark) sesame oil
  • ¼ teaspoon kosher salt
  • 1 ripe avocado, cubed (1-inch)
  • 2 teaspoons black sesame seeds
  • 2 tablespoons torn fresh mint leaves
  • ½ teaspoon flaky sea salt
Instructions
  1. Gently toss tomatoes, watermelon, jalapeno and lime zest in a medium bowl.
  2. Place ginger in a fine-mesh strainer over a small bowl and press on it to extract all its juice. Discard the pulp.
  3. Whisk lime juice, oil and kosher salt into the ginger juice.
  4. Add the ginger mixture to the tomato mixture along with avocado and sesame seeds; gently toss to combine.
  5. Sprinkle with mint and sea salt.
Nutrition Information
Serving size: 1.25 cups Calories: 129 Fat: 9g Saturated fat: 1g Carbohydrates: 13g Sugar: 0g added Sodium: 219mg Fiber: 5g Protein: 2g Cholesterol: 0mg