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Bon appétit!
Strawberry Chicken Salad
Serves 2
Think spring. Think strawberries! Wake up your taste buds with this easy, nutritious option for lunch or dinner that combines the freshness, colors and flavorful tastes of spring. Substitute grilled shrimp or add a few blueberries for another delicious option to carry you right into summer.
Ingredients
2 cups baby greens
½ cup sliced strawberries
½ cup mandarin oranges
6 oz. precooked chilled and sliced chicken breasts
1 Tbsp. sliced toasted almonds
1/ ounce sliced red onion
4 oz. poppy seed dressing
Directions
- In a medium bowl, place all the ingredients above, then toss lightly and serve.
Nutritional Information
Total Calories 476, (Empty Calories: 32, Solid Fats 2 Calories, Added Sugars 29 Calories); Protein 29g, Carbohydrates 23g, Dietary Fiber 3g, Total Sugars 15g, Added Sugars 7g, Total Fat 30g, Saturated Fat 5g.
Thank you to eBrightHealth ACO partner Bayhealth for this recipe.
Almond-Crusted Cod with Baby Potatoes and Roasted Red Pepper Sauce
Serves 2
Cozy up with this rustic Spanish-inspired meal for two. Make-ahead sauce and one-pan cooking means this meal can be on the table quickly. Cod, an excellent source of lean protein, high in vitamin B12 and a good source of omega-3 fatty acids. Topped with crunchy antioxidant-rich almonds and served with nutrient-dense spinach, this simple, yet sophisticated dinner may be just what your heart desires.
The sauce (recipe below) can be made the day before and refrigerated until ready to use. While jarred roasted red peppers can be substituted for fresh, it is worth making it yourself. Roasted peppers take very little time or effort to cook and jarred peppers tend to have a significant amount of added sodium.
Ingredients for Baby Potatoes and Almond-Crusted Cod
1 Tbsp. panko crumbs
1 Tbsp. roasted almonds, unsalted or low sodium, crushed or finely chopped
1 tsp. olive oil
10 baby yellow potatoes
2 cups baby spinach
2 cod fillets, 4-6 oz. each or other firm white fish
Directions
- Preheat oven to 425 F. Prepare a baking sheet with parchment paper.
- In a small bowl, combine panko crumbs and crushed almonds. Mix well and set aside until ready to use.
- Slice potatoes in half and toss with 1 tsp. olive oil in a medium-sized bowl until fully coated. If desired, season with pepper and a pinch of salt. Remove potatoes from the bowl, leaving the oil behind. Place potatoes cut side down on one side of the prepared baking sheet. Bake potatoes for 10 minutes.
- While potatoes are baking, prepare your fish. Season each piece of cod with salt and pepper and top each with one tablespoon of almond mixture, pressing down gently to help it adhere to the fish. After the potatoes have cooked for 10 minutes, add fish to the opposite side of the baking sheet, leaving space in the middle. Return the pan to the oven for an additional 7 minutes.
- While the fish is cooking, toss spinach in the potato bowl making sure to coat the leaves with any residual olive oil. Add the minced garlic and stir to combine. After the fish has cooked for 7 minutes, add the spinach to the center of the baking sheet in a single pile. Return baking sheet to the oven for an additional 5 minutes or until the potatoes are tender, the fish is cooked through and the spinach is wilted.
- Toss potatoes and spinach together and divide evenly between two plates. Top with the almond-crusted fish and serve with roasted red pepper sauce.
Ingredients for Roasted Red Pepper Sauce
1 red bell pepper, halved and cored, seeds removed
2 cloves of garlic, 1 minced and one whole, divided
½ tsp. smoked paprika
½ tsp. sherry or red wine vinegar
Directions
- Arrange baking rack 8-9 inches from broiler and pre-heat broiler on high. Prepare a baking sheet with tin foil.
- Place 1 whole clove of garlic and bell pepper halves, cut sides down, on the prepared baking sheet. Broil for 5 minutes, then turn over the garlic clove. Broil another 2 minutes, or until garlic is just a light golden brown. Remove garlic from the sheet pan and set aside. Continue to broil the pepper halves for another 8-10 minutes or until pepper is soft and skin is blackened. Carefully remove hot peppers from the sheet pan and place in a small bowl. Cover with plastic wrap and set aside for 10 minutes.
- When the peppers are cool enough to handle, remove all skin and discard. Combine peppers, garlic, smoked paprika and vinegar and puree with a stick blender, blender or food processor. Cover and refrigerate until ready to use. Sauce may be made one day ahead. Serve warm, room temperature or even cold.
Total Nutritional Information for Almond-Crusted Cod with Baby Potatoes and Spinach with Roasted Red Pepper Sauce
Per serving: Calories 222, Total Fat 5g, Saturated Fat 1g, Monosaturated Fat 3g, Polyunsaturated Fat 1g, Trans Fat 0g, Cholesterol 60mg, Sodium 94mg, Potassium 344 mg, Total Carbohydrate 22g, Dietary Fiber 5g, Sugars 12g, Protein 24g
Thank you to eBrightHealth ACO partner ChristianaCare for this recipe. To find more, visit our Wellness Blog.
Apple Spice Muffins
Makes 12
Full of warm spices and sweet apple, these wholesome muffins make a healthy start to the day. They can also serve as a delightful afternoon snack or dessert.
Ingredients
2 Tbsp. ground flaxseeds
¼ cup water
1-1/2 cups whole wheat flour (gluten-free flour can be substituted)
½ cup old-fashioned rolled oats
2 tsps. cinnamon or pumpkin pie spice
¾ tsp. baking powder
¾ tsp. baking soda
¾ tsp. fine sea salt
½ tsp. powdered stevia
1-1/4 cups unsweetened applesauce
½ cup apricot fruit spread (fruit-sweetened only)
1 cup grated apple (about 1 medium apple)
2 tsps. vanilla extract
½ cup raisins
Directions
- In a small bowl, mix ground flax with water. Set aside for 10 to 15 minutes. The flax will absorb the water and create a thick gel.
- Preheat oven to 350 F. Line a nonstick muffin pan with paper liners, or spray the pan lightly with cooking spray. If using spray, gently wipe with a paper towel to remove excel oil.
- In a medium bowl, whisk together flour, rolled oats, cinnamon, baking powder, baking soda, salt, and powdered stevia until well mixed.
- In a large bowl, stir together the applesauce, apricot fruit spread, grated apple, flax mixture and vanilla extract. Stir in half the dry ingredients, then add the remaining half and stir gently until combined. Add raisins and stir lightly to mix.
- Spoon one third of a cup of batter into each muffin cup. Bake until a toothpick comes out clean from the center of a muffin, about 25 minutes. Be careful not to over bake.
- Remove muffins from the oven and let cool in the pan for a few minutes, then remove from the pan and let them cool on a cooling rack. These muffins are best served shortly after baking, but will keep in a sealed container for several days.
Nutritional Information
Serving size 1 muffin, Calories 132, Total Fat 1g, Cholesterol 0mg, Sodium 248mg, Total Carbohydrate 29g, Dietary Fiber 3g, Sugars 5g, Protein 5g
Thank you to eBrightHealth ACO partner Beebe Healthcare for this recipe. To find more, visit Beebe’s recipe page.
California Cottage Cheese Bowl
1 Serving
Tomatoes are a great source of antioxidants. They protect your body from free radicals, which are molecules that can damage your cells and cause cancer and heart disease. This recipe is perfect for a slow, relaxing lunch or a quick on-the-go snack on a warm summer day.
Ingredients
½ cup low-fat cottage cheese
½ avocado, sliced
12 grape tomatoes, halved
Salt and pepper, to taste
Sriracha, optional
Directions
- Toss everything into a bowl.
- Drizzle Sriracha for an extra kick.
- Enjoy!
Nutritional Information
Per serving: Total Fat 9g, Saturated Fat 3g, Cholesterol 19mg, Sodium 471mg, Carbohydrate 13g, Fiber 2g, Sugar 6g, Protein 13g, Potassium 560mg, Phosphorus 205mg
Thank you to eBrightHealth ACO partner TidalHealth for this recipe.
Caprese Chicken with Basil and Balsamic
4 Servings
The antioxidants (beta-carotene and lycopene) found in tomatoes are linked with a lower risk of heart disease and cancer. Tomatoes are also a great source for potassium, folate, vitamin C and vitamin K — all of which are essential in maintaining great heart health. Complement this meal with a tall glass of water infused with fresh lemon and cucumber slides.
Ingredients
4 5-7 oz. chicken breasts, evenly pounded
2 tsps. Italian seasoning
2 tsps. salt
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. black pepper
1 Tbsp. olive oil
8 oz. mozzarella, evenly sliced into 8 pieces
2 tomatoes, sliced into ½ inch slices
1 ½ tsps. kosher salt
Fresh basil for taste
Balsamic glaze for taste
Directions
- Place chicken breasts on a sheet of parchment paper. Using a rolling pin, pound the chicken breast to an even thickness.
- Stir and combine Italian seasoning, sea salt, garlic powder, onion powder and pepper in a small bowl.
- Bruch each side of the chicken with olive oil and the seasoning blend.
- Heat a grill over high heat. Place the chicken breasts onto the grill and cook 5-6 minutes per side, or until evenly cooked.
- Top each chicken breast with 2 slices fresh mozzarella. Continue grilling for 3 minutes, or until the cheese is melted.
- Place the chicken breasts on a plate. Top each with 2-3 slices of tomatoes. Then sprinkle with fresh basil, salt and pepper.
- Drizzle with balsamic glaze to serve.
Nutritional Information
Per serving: Calories 391, Total Fat 18g, Saturated Fat 7g, Cholesterol 160mg, Sodium 1169mg, Carbohydrate 8g, Fiber 2g, Sugar 3g, Protein 19g, Potassium 263mg
Thank you to eBrightHealth ACO partner TidalHealth for this recipe.
Creamy Cucumber Gazpacho
Serves 5
Relish in one of our favorite vegetables that aids in weight loss and hydration. Made up of 95% water, cool, crisp and refreshing cucumbers support hydration and provide satiety (make you feel full!). They are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties), which have antioxidant and anti-inflammatory benefits. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene, an antioxidant that helps with immunity, skin and eye health. Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol. Eat up!
Ingredients
¼ cup plus 2 Tbsp. (90 milliliters) fresh lime juice
½ cup (120 milliliters) full-fat canned coconut milk, stirred
¼ cup (60 milliliters) extra-virgin olive oil
1 medium avocado, peeled and cored
2 medium English cucumbers (skins on), chopped into 3-inch chunks
½ medium red onion, peeled and chopped into 3-inch chunks
½ medium jalapeno, stemmed and seeded
1 garlic clove, peeled
½ cup fresh cilantro leaves
¾ cup fresh flat-leaf Italian parsley leaves
1 ½ tsps. kosher salt
½ tsp. freshly ground black pepper
¼ cup fresh basil leaves, chiffonade
10 large cooked shrimp, peeled and deveined (tails on)
Directions
- Pour lime juice, coconut milk and oil into a blender.
- Add avocado, cucumbers, onion, jalapeno, garlic, cilantro and parsley.
- Blend until smooth, stopping to stir and scrape down the sides as necessary.
- Add salt and pepper and blend until very smooth. Taste and adjust seasoning as needed.
- Place in the refrigerator to chill at least 1 hour.
- To serve, pour soup into small bowls and top each with a pinch of fresh basil and 2 cocktail shrimp.
Nutritional Information
Per serving: 282 Calories, Total Fat 18g, Saturated Fat 6g, Cholesterol 129mg, Sodium 565mg, Carbohydrate 11g, Fiber 4g, Sugar 3g, Protein 19g, Potassium 45mg, Phosphorus 215mg
Thank you to eBrightHealth ACO partner TidalHealth for this recipe.
Pea Pesto with Creamy Lemon Ricotta
Serves 6
Flavorful pea pesto is a new twist on an Italian classic. Toss hot pasta with vibrantly colored pesto and dot with creamy pillows of ricotta cheese for a quick, delicious meal. Green peas are low in fat, packed with protein and fiber, rich in B vitamins and vitamins A, C and K, and are a good source of many minerals, including calcium, iron and magnesium.
Ingredients
1 cup fat-free ricotta cheese
1 large lemon
2 cups green peas, frozen
12oz. rotini or fusilli pasta, dry
1 packed cup fresh basil leaves
½ cup fresh mint leaves
2 garlic cloves
2 tbsp. olive oil
Optional: extra basil leaves for garnish
Directions
- Zest ½ of the lemon and measure 1 teaspoon of lemon juice. Reserve the rest of the lemon for the pesto. In a small bowl combine the ricotta, lemon zest and teaspoon of lemon juice. Set aside until pasta is ready to serve or cover and refrigerate if not immediately proceeding.
- Cook peas according to package directions. Immediately rinse cooked peas with cold water to stop the cooking process and keep the peas bright green. Drain well, reserve ½ cup of peas and add the rest to the bowl of a food processor.
- Cook pasta according to package directions. Before draining, reserve ½ cup of the cooking liquid. Drain pasta and return to the pot.
- While pasta is cooking, make the pesto. Add basil, mint, garlic and olive oil to the peas in the bowl of the food processor. Squeeze 1 tablespoon of lemon juice from the reserved lemon and add to the other ingredients. Process ingredients until completely smooth, stopping to scrape the bowl as needed.
- Add pesto to the drained hot pasta. Gently stir to combine. If needed, add cooking water to the pasta 1 tablespoon at a time to slightly thin the sauce.
Stir reserved peas into pasta and season to taste with extra lemon juice, pepper and salt. Pour pasta into a serving bowl, dollop ricotta over the pasta and garnish with extra basil leaves. Serve hot.
Nutritional Information
Calories 297, Total Fat 5g, Saturated Fat 1g, Monounsaturated Fat 3g, Polyunsaturated Fat 1g, Trans Fat 0g, Cholesterol 3mg, Sodium 93mg, Potassium 123mg, Total Carbohydrates 52g, Dietary Fiber 9g, Sugars 6g, Protein 13g
Thank you to eBrightHealth ACO partner ChristianaCare for this recipe. To find more, visit news.christianacare.org/category/wellness.