Healthy and Easy Recipes for Dinner

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Chicken Lettuce Wraps

Course:

Lunch, Dinner

1. Heat olive oil in a saucepan over medium-high heat.
2. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks.
3. Stir in garlic, onion, bell pepper, soy sauce, rice wine vinegar, ginger, and sriracha until onions have become translucent, about 1-2 minutes.
4. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
5. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco style.

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Vegetarian Fried Rice

Course:

Lunch, Dinner

Cuisine:

Chinese

The key to a tasty vegetarian fried rice is to use brown rice with its mild, nutty flavor and chewy texture. The beauty of this recipe is its total flexibility. I like the meaty texture of mushrooms and will sometimes use Cremini or button mushrooms. The pine nuts can also be substituted with chopped cashews, roasted almonds, or pecans. For more protein, I add some defrosted edamame with the brown rice.

1. Put the rice in a 1-quart saucepan and wash in several changes of cold water until the water runs clear. Drain and level the rice. Add 2 cups of cold water. Bring the water to a boil uncovered over high heat. Reduce the heat to medium and simmer the rice until most of the water has evaporated and little craters appear on the surface, 4 to 5 minutes. Reduce the heat to low, cover, and simmer 10 minutes or until the liquid is absorbed. Turn off the heat and let stand 5 minutes. Fluff the rice, cover, and allow it to cool completely before refrigerating.
2. When ready to stir-fry the rice, heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 2 teaspoons of the oil making sure the bottom of the wok is completely coated in oil. Add the beaten eggs, and cook 30 seconds to 1 minute, tilting the pan so that the egg covers the surface as thinly as possible to make a pancake. When the bottom is just beginning to brown and the pancake is just set, using a metal spatula flip the pancake and allow it to set, about 5 seconds before transferring it to a cutting board. Cool then cut the pancake into bite-sized pieces.
3. Swirl in 1 tablespoon of the remaining oiling the wok, add the ginger and red pepper flakes, then, using a metal spatula, stir-fry 10 seconds or until the ginger is fragrant. Add the carrots, mushrooms, and stir-fry 30 seconds or until all the oil is absorbed. Swirl the broth into the wok and stir-fry 1 minute or until almost all the broth has evaporated. Swirl in the remaining 1 tablespoon oil, add the scallions, rice, and stir-fry 2 to 3 minutes breaking up the rice with the spatula until it is heated through. Add the pine nuts, soy sauce, sprinkle on the salt and pepper, and the reserved eggs, and toss to combine. Serves 2 to 3 as a main dish or 4 as part of a multi-course meal.

Buy a 14-inch flat-bottomed carbon-steel wok preferably with a long wooden heat-resistant handle and a short helper handle. The flat-bottomed is best for a residential stove because the wok sits on the burner and can get sufficiently hot. A round-bottomed wok requires a wok ring to stabilize it. You can buy at k.k.discount at 78 mulberry street in New York City is a great source for woks. In addition to the flat-bottomed carbon-steel woks they sell round bottomed carbon-steel and the Chinese made cast-iron woks. You can also order online kkdiscount.com

To remove the factory coating, scrub the inside and outside of the wok with a scouring pad and dishwashing detergent and rinse with hot water. Do this several times. After the final rinsing put the wok on the stove over low heat for 1 to 3 minutes or until all water has evaporated. Swirl in 2 tablespoons of a high smoking point oil (such as peanut, grape-seed, canola or safflower) and add 1 sliced yellow onion. Increase heat to medium and stir-fry using a metal spatula and pressing the mixture up the sides of the wok for 15 to 20 minutes. If the pan gets dry add another tablespoon of oil. Remove the onion mixture, wash the wok with a sponge and hot water without dishwashing detergent. Rinse with hot water and place the wok on the stove over low heat for 1 to 3 minutes or until all water has evaporated. The wok is seasoned and ready for cooking.

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Pesto Pasta

Course:

Lunch, Dinner

Yield:

4 – 6 Servings

Time:

30 Minutes

1. In a large pot of boiling water, cook the pasta according to the directions on the package. Drain thoroughly.
2. Combine the pesto with the cooked noodles.
3. Serve with an extra sprinkle of sea salt and garnish with the chopped

1. In a high-powered blender or food processor, combine all the ingredients and blend on high until smooth and creamy. Enjoy the pesto immediately or store in a sealed jar in the fridge for up to 5 days.

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Pan Seared Scallops with Maitake Mushrooms and Herbs

Course:

Dinner

Time:

Makes Two Servings

Courtesy of Chef Sharone Hakman

Scallops: Heat a sauté pan to medium-high heat. Add oil, then scallops. Sear on one side for about 30-45 seconds or until the golden edge appears in the bottom. Turn over and finish with butter. Remove from pan and place on rack (this keeps your crust intact)

Mushrooms: Heat a sauté pan to medium-high heat. Add oil, then mushrooms. Sear on one side for about 30-45 seconds or until the golden edge appears in the bottom. Turn over and finish with butter. Remove from the pan.

Sauce: Combine all ingredients in a bowl and whisk together.

Plate: place mushrooms in the center of the plate. Top with scallops and drizzle sauce over. Enjoy!

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Gluten-Free Crab Cake with Herb Citrus Aioli

Course:

Lunch, Dinner

Seasonal Event:

Fall

Preheat the oven to 350 degrees.

In the small bowl, combine half of the mayo, half of the Dijon mustard, the juice and zest of the lemon and stir until combined.

In the large bowl, combine the remaining half of the mayo and Dijon, the eggs, and the herbs. Stir together and gently fold in the crab.

Divide the mixture into your muffin pan and bake for 7 to 10 minutes until crispy golden on the top.

Let Cool and gently flip over when plating the dish. Serve with the extra sauce.

Combine the juice and zest of the lemon with olive oil and salt. At the last-minute fold in the rest of the ingredients. Serve alongside crab cake.

Bring the Vinegar and Water to a boil – add the raisins and remove from the heat. After 10 minutes strain and add the pickled raisins to the slaw.

*For topping: Chop and sprinkle on top of the slaw. taste and enjoy!

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Buffalo Chickpea Grain Bowls

Course:

Dinner, Lunch

A delicious vegan dish that tastes good and is good for you.

DIRECTIONS:

1. In a medium saucepan over medium heat, bring the vegetable stock and salt to a boil. Add the farro, stir, reduce the heat to a simmer, and cover. Cook until tender, 20 to 25 minutes, or according to the package directions. If the liquid has not evaporated by the time the farro is tender, drain the farro and discard the liquid.

2. Heat the oil in a tall pan over medium. When the oil is shimmering, add the onion, garlic, and carrot, and cook, stirring frequently, until the excess liquid from the onion has evaporated and the vegetables are softened, 6 to 7 minutes. Season the vegetables with salt.

3. Add the cayenne (if using), paprika, and cumin, stirring to combine. Toast the spices until fragrant, about 2 minutes. Add the tomato paste, stirring to evenly combine all the ingredients. Toast the tomato paste until it becomes dark red and fragrant, about 2 minutes.

4. Pour in the vegetable stock and deglaze the pan. Add the vinegar, sugar, and hot sauce, stirring to combine. Bring to a low simmer over medium heat.

5. Add the chickpeas, stirring to combine, and simmer until the sauce is reduced and the chickpeas are warmed through, about 12 minutes. Season with salt.

6. Let the farro and buffalo chickpeas cool completely before dividing into four airtight individual containers.

VEGAN RANCH

Makes about 2 Cups

DIRECTIONS:

1. Place the mayo, milk, garlic powder, onion powder, salt, pepper, paprika, vinegar, and lemon juice in a blender or food processor. Blend or pulse until smooth and creamy.

2. Add the parsley and dill and pulse until well blended. The consistency at this stage is dip- like; add more milk if a dressing consistency is desirable.

3. Transfer to a small bowl or serving container and place in the refrigerator until ready to serve.

4. Garnish with more dill and parsley, if desired. Store in an airtight container in the refrigerator for up to 14 days.

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Artichoke Ravioli

Course:

Dinner, Lunch

Cuisine:

Italian

Yield:

Serves 4

Executive Chef of “Spartina” Stephen Kalt shows you how to make a simple and elegant pasta dish of “Ravioli with Artichokes and Ricotta.”

Directions:
Serves 4

For the filling:
1. Put half gallon of water and the juice of two lemons in a large bowl or container of some kind, not a jar.

2. Cut the artichokes in quarters the long way and place the cut artichokes in the water. **Artichokes oxidize easily and the lemon helps keep them from getting too dark.

3. Heat a large skillet or pan over medium heat for 60 seconds.

4. Strain the artichokes.

5. Add 1 ½ oz. virgin olive oil, garlic, and shallots to the pan and move around pan for 20-30 seconds.

6. Add the artichokes, the bay leaf, and the sprigs of fresh thyme and saute for 3-4 minutes. Add 1 tsp. salt.

7. Add the white wine, bring to a boil, reduce the flame to low, and cover.

8. Allow the artichokes to simmer 7-8 minutes and check the heart by piercing with a sharp paring knife.

9. They’re done when the sharp point slides in.

10. If the wine cooks away and the artichokes are not quite done, add a little water and cook longer.

11. They do not have to be SOFT, just tender.

12. Allow the cooked artichokes to cool on a tray to room temperature.

13. Take the ricotta, half ounce of virgin olive oil, and a pinch of salt and whip in a table top mixer or with a hand mixer or by hand.

14. The idea is to get the ricotta soft and fluffy.

15. Place the cooled artichokes in a food processor and process until reasonably smooth.

16. Place the processed artichokes and the whipped ricotta in a bowl and mix with a rubber spatula, combining completely.

17. Season to taste and refrigerate in a smaller container.

For the Ravioli:
1. Water in a spray bottle or with a pastry brush

2. Lay the pasta sheet on a table.

3. Using a small scoop or a spoon, make small piles about two inches apart on all sides.

4. Either brush the pasta sheets with water or spray with a fine mist.

5. Place one sheet on top of the sheet with the filling and, using your fingertips, gently create small, sealed mounds, pressing around the mounds to make sure the pasta sheets stick to one another.

6. Cut the ravioli into squares with a traditional serrated pasta wheel evenly between the mounds, you can use a round pasta cutter to cut each individual ravioli, or cut with a sharp knife.

7. If you’re going to hold them until later, place a piece of parchment paper with semolina or other flour on a sheet pan and place the ravioli there and refrigerate.
8. Otherwise, fill a good sized pot with water and begin bringing to a boil. Add salt to the water until it tastes a little salty.

For the Sauce:
1. Heat a large skillet over medium flame for 30 seconds.

2. Add the olive oil and the shallots.

3. Cook for one minute or so until the shallots are clearly cooking but not getting color.

4. Add the white wine and fresh thyme leaves.

To Finish:
1. Add the ravioli to the pot of rapidly boiling salted water.

2. They should cook maximum 2-3 minutes.

3. When finished, reserve a cup of pasta water and strain the ravioli, adding them to the pan. Add 2-3 oz. pasta water and the butter and swirl the pan until the butter melts.

4. Season with salt to taste, about ½ tsp. or so.

5. Using a slotted spoon, place ravioli in bowls or on plates.

6. Bring the sauce to a boil for a moment.

7. Spoon the sauce onto the ravioli and garnish with a small handful of grated cheese on each bowl.

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Grilled Chicken with Basil Pesto Broth

Course:

Dinner

Yield:

Serves 4

Michelle Van Boxtel is making a delicious dish that serves four.

Directions

1. In a small bowl combine 1/4 cup olive oil, 2 Tbsp. of lemon juice, 1/2 tsp. Salt 1/4 tsp. pepper, red pepper flakes and pinch of dried oregano. Pour over chicken in ziplock bag and let marinate in refrigerator for 30-45 minutes.

2. In a medium saucepan add 1 clove of minced garlic to 2 tsp. Olive oil and cook for 30
seconds over medium heat. Add beans and stir, add chicken broth and bring to a boil: reduce
heat and simmer uncovered for 10 minutes.

3. For pesto, in a food processor combine basil, remaining olive oil, 1 Tbsp. lemon juice, 2
cloves garlic, 1/4 tsp salt, 1/4 tsp pepper, the pine nuts and Parmesan. Cover and process until
nearly smooth.

4. Remove chicken from marinade and grill on BBQ or grill pan on medium-high heat for
approx. 6 min. per side until done. Place green onions on grill and char slightly until tender.

5. To serve, remove bean mixture from heat and stir in 2 to 3 Tbsp. of pesto. Divide beans and
broth into 4 shallow bowls. Top with 2 slices of tomato, a portion of grilled chicken and green
onions.

6. Drizzle with additional olive oil and garnish with chopped Italian parsley. Add grilled crusty
bread for dipping.

Reserve remaining pesto for another use during the week like grilled shrimp pasta!

Get more from Michelle at Atableonthehill.com

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Ribollita

Course:

Appetizer, Dinner

Cuisine:

Italian

Yield:

Servings: 4

Time:

Prep time: 15 minutes Total time: 45 minutes

• Heat 1/2 cup olive oil in a large saucepan over medium. Add the garlic and cook until fragrant, about 1 minute.
• Add the leeks and cook until translucent, 2 to 3 minutes.
• Add the carrots and celery and cook until soft, 5 to 6 minutes more.
• Season with salt and chili flakes.
• Stir in the cabbage and the potatoes and cook for 5 minutes.
• Add the kale and until wilted, 2 minutes. Add the tomatoes and cook, breaking up with a wooden spoon, until slightly soft, about 2 minutes.
• Add the bread and stir to combine, then the vegetable stock and the bay leaf.
• Bring to a simmer, then stir in the beans. Cover and 25 to 30 minutes, or until the bread has broken down and the soup has thickened. Remove from the heat and stir in the zest of half a lemon and the remaining 1/4 cup olive oil.
• Juice the entire lemon into the soup, the season with the salt and chili flakes.
• Spoon Ribollita between four bowls and drizzle with olive oil. Grate fresh parmesan over the top and serve.

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Shrimp Tacos

Course:

Dinner

Cuisine:

Mexican

Yield:

Serves 4 to 6

We were inspired by a brilliant taco-shop recipe for shrimp tacos that combined the best characteristics of a taco and a quesadilla, boasting crisped corn tortillas, gooey melted cheese, and a fiesta of saucy shrimp, shredded lettuce, diced avocado, and chopped fresh cilantro. To achieve results this good without any risky, time-consuming stovetop batch cooking, we turned to the oven. We placed six tortillas on each of two oiled rimmed baking sheets and topped them with cheese and a quick-cooked shrimp filling before baking them until the tortillas crisped and the cheese melted. Topping our “tacodillas” with shredded lettuce, fresh cilantro, and diced avocado just before serving allowed us to combine the vibrancy of a taco with the warmth and comfort of a quesadilla.

We developed this recipe using Mission White Corn Tortillas, Restaurant Style, but any 100 percent corn tortillas will work here. Mexican hot sauces, such as Valentina Salsa Picante and TapatÃo Salsa Picante, pair best with these tacos. For a spicier taco filling, reserve the jalapeño seeds and add them to the tomato mixture in step 1.

1. Adjust oven rack to lowest position and heat oven to 450 degrees. Combine tomatoes, onion, jalapeño, ketchup, lime juice, garlic, 1 teaspoon salt, and ¼ teaspoon pepper in large bowl; set aside. Cut shrimp into ½-inch pieces.
2. Heat 1 tablespoon oil in 12-inch skillet over medium-high heat until shimmering. Add tomato mixture and cook until liquid is slightly thickened and tomatoes begin to break down, 5 to 7 minutes. Reduce heat to medium, stir in shrimp, and cook until shrimp are just opaque, about 2 minutes.
3. Brush 2 rimmed baking sheets with 2 tablespoons oil (1 tablespoon per sheet). Arrange tortillas in single layer on prepared sheets (6 tortillas per sheet). Brush tops of tortillas with remaining 2 tablespoons oil. Divide Monterey Jack evenly among tortillas, then top with shrimp mixture. Bake, 1 sheet at a time, until cheese melts and edges of tortillas just begin to brown and crisp, 7 to 9 minutes.
4. Garnish with lettuce, avocado, cilantro, and hot sauce, then fold tacos in half. Transfer tacos to platter. Serve, passing lime wedges separately.

Directions:

1. Brown ground turkey in a large skillet and drain.

1. In the same skillet add hot water and milk.

1. Add macoroni elbows followed by seasonings*.

1. Bring to a boil, cover and simmer on low for about 12-20 minutes or until macoroni elbows are tender.

1. During the last few minutes of cook time, stir in the cheese, cover the skillet again and give a few minutes of cook time.

1. Let stand to thicken to your liking before serving.

1. *Seasonings: Combine arrowroot powder, chili powder, garlic powder, evaporated cane juice and paprika which you can blend using a ziplock bag.

Serves: 4
Approximate nutritional analysis per serving: 491.6 calories, 43.6 grams of protein, 36.6 grams of carbohydrates, 18.6 grams of fat

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Directions For the Nachos

1. Slice the tortillas into triangles. Place the corn tortillas onto one cookie sheet and the rice tortillas onto another. Sprinkle the tortillas lightly with olive oil and salt. Bake at 375°F for 15-20 minutes or until crispy.

2. While the tortillas are baking, sauté the onions until translucent, about 5-6 minutes. Add the garlic and black beans. Cook until heated through. Roughly mash the beans and set aside.

3. Bring 2 inches of water to a boil in a medium-sized pot. Add the frozen peas and return to a boil until peas are tender, about 3 – 4 minutes. Drain into a colander, cool and set aside.

4. Place the avocados into a large bowl. Add the cooled peas, lime juice, lemon juice, salt and cumin. Mash together until chunky and fold in 1 bunch of chopped cilantro.

Directions For the Cashew Cheese

1. Place the ingredients into a high-powered blender or food processor and blend until smooth. Set aside.

Assembly

2. On an oven-safe platter, arrange the corn chips on one side and the rice chips on the other. Do not mix.

3. Layer the black beans over both chips. Next, layer the avocado-pea dip over the beans.

4. Sprinkle the grated cheddar cheese over the side with the corn chips and pop into the oven at 375°F for 5-10 minutes or until cheese is melted.

5. Once the platter is out of the oven, sprinkle the rice side of the chips with the Cashew Cheese.

6. Sprinkle the olives and serrano chiles over the entire dish. Serve.

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Hearth Healthy Turkey Chili

Course:

Lunch, Dinner, Chili

Cuisine:

American

Time:

~40 mins.

1. Spray bottom of large pot with Pam, saute onion, garlic and pepper on medium heat. Add turkey and cook 10 minutes or until brown.
2. Add tomatoes, beans, salsa, picante sauce, chili powder, cumin, red pepper, sugar and cinnamon. Adjust seasonings to taste. Simmer for 30 minutes.
3. Serve with chopped onion, lite cheese and lite sour cream.

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Healthy Slow Cooker Recipes

Course:

Dinner, Healthy

Cuisine:

Italian, Mediterrenean

Slow Cooker Bolognese

1. Add all of the ingredients to the slow cooker.
2. Use a potato masher to break up the meat.
3. Cover and set the cook time for 4 hours on high or 8 hours on low.
4. Remove bay leaves before serving.
5. Serve over your favorite rice, pasta or vegetable.

Mediterranean Chicken and Chickpeas

1. Add olive oil, chicken stock, sherry vinegar, date syrup, prunes, bay leaves, oregano, garlic, olives, capers, salt and pepper to the slow cooker.
2. Stir to combine.
3. Add the lemon slices and chicken.
4. Make a slurry with the water and cornstarch.
5. Stir into the cooking liquid.
6. Cover and cook on low setting for 4 hours or on high for 3 hours. 30 minutes before the end of the cook time, stir in the chickpeas.
7. Use a slotted spoon to serve the chicken over rice or your favorite pasta, starch, etc.

Directions for Vegan "Bacon"

Pre-heat oven to 400 degrees F

Use a very sharp knife to cut paper-thin slices of Tempeh off the block (thin as you can without it crumbling).
Lay the pieces in a baking dish, not overlapping.
Mix together the marinade ingredients, and pour over the tempeh slices.
Leave to marinate for about one hour. I recommend swirling the marinade over and around the slices, every now and again, to make sure they are getting marinated on both sides.

Carefully lay the tempeh slices on a foil-covered baking sheet. Bake for approx 15 minutes, or until the slices are browned and becoming crispy.

Very carefully transfer slices to cool on a sheet of paper towel.
Set aside to cool.

Directions for Craemy Sauce

Heat oil in a heavy saucepan over a medium heat.
Add the garlic, and cook gently for 1 minute – stirring to avoid the garlic browning.
Create a cornstarch slurry by mixing the cornstarch with enough of the non-dairy milk to create a thick “creamy” liquid.
Add the slurry to the pan, and add the remaining milk. Bring to the boil and whisk vigorously for about 5 minutes, until the sauce thickens.
Add the seasonings, as you continue to whisk.

Add a cup of the crumbled up bacon to the sauce and stir.

Add the pasta to the pot and combine well with the sauce.

Top with the remaining bacon bits, and vegan Parmesan.

Add vegan Parmsean shreds – I love the new one by Follow Your Heart

Finally, if you can’t be bothered to make the Tempeh bacon, you could always fry up some faux bacon. The only one I like is Benevolent Bacon

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Directions for Carne Asada Marinade

*Let carne asada sit in marinade for 24 hours.

*Grill carne asada meat to desired taste.

Directions for Guacamole

1. Mix it until desired consistency.

Directions for Cashew Cheese

1. Sweat onions and garlic in oil over low heat about 10 minutes. Add carrots and continue sweating for about 20 more minutes.

2. Add everything in blender and puree.

3. Can be served warm or cool.

Directions to the Carne Asada

1. Choose your favorite tortilla chips and fill your plate.

2. Add carne asada meat over the chips.

3. Add desired amount of cashew cheese over top of meat and chips.

4. Add desired amount of guacamole over top of meat and chips.

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Directions for Mongolian Beef

1. In a small mixing bowl, combine the tamari, stock or water, ginger, garlic, red pepper flakes, maple syrup and 2 tablespoons arrowroot starch.

2. In a separate mixing bowl, season the sliced steak with salt and toss with the remaining arrowroot starch until lightly coated.

3. Place a large heavy-bottomed skillet or wok over a high flame. Add 2 tablespoons of coconut oil. When hot, add the steak in an even layer (you may have to do this in batches) and cook until nicely browned on both sides, about 2 minutes. Remove to a plate.

4. Add the remaining coconut oil and broccoli and sauté until vibrant green and tender, 3 minutes. Remove to the plate with the steak.

5. Pour the tamari mixture into the pan and scrape up any brown bits that may have formed. Bring to a boil and simmer over medium heat until thickened, about 3 minutes. Return the steak and broccoli to the pan and toss to coat. Garnish with the scallions and serve immediately over brown rice.

Recipe Notes:
To make low FODMAP: use only the green parts of the scallions, omit the garlic.
To make this paleo: swap coconut aminos for the tamari.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

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Directions for the Bowl

1) In a large sauté pan, blanch broccoli in water for 4-6 minutes until fork tender. Drain and set aside.

2) In same large sauté pan, add coconut oil, coconut milk (or crème) and cauliflower. Stir-fry on medium heat until cauliflower is done to your liking, 4-6 minutes.

3) Add cauliflower to bottom of bowl and top with shredded chicken and broccoli.

Directions for the Sauce

In a small bowl, mix melted ghee, coconut aminos and sesame seeds. Dress bowl with half. Top with chives. Enjoy

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