Featured Recipes

Cool Chicken Lettuce Wraps


Cool Chicken Lettuce Wraps

Ingredients

  • to taste: toasted cashews, optional
  • to taste: pepper
  • 6-8 iceberg lettuce leaves
  • 3 chicken breast, boneless and skinless
  • to taste: red chili paste
  • 2 Teaspoon(s) garlic, minced
  • 1/4 Cup(s) carrot, grated
  • 1/4 Cup(s) green onion, minced
  • 1 Cup(s) mushrooms, minced
  • 1 1/2 Cup(s) water chestnuts, minced
  • 2 Tablespoon(s) canola oil
  • 1 Teaspoon(s) honey
  • 3 Tablespoon(s) soy sauce
  • 3 Tablespoon(s) rice wine vinegar
  • 3 Tablespoon(s) ketchup
  • 1-2 Tablespoon(s) lemon juice
  • 1/4 Teaspoon(s) sesame oil
  • 1 1/2 Tablespoon(s) hot mustard
  • 3 Teaspoon(s) hot water
  • 1/4 Cup(s) soy sauce
  • 1 Tablespoon(s) honey
  • 1 1/2 Teaspoon(s) rice wine vinegar

Directions

  1. Make the spicy sauce by combining honey, soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil. Mix well and chill until ready to serve.
  2. In a separate dish, combine the hot water with the hot mustard and set aside. (Eventually, add your desired amount of hot mustard and chili paste to the spicy sauce mixture to be served on the wraps.)
  3. In a wok or large skillet over medium heat, saute chicken for 8 to 10 minutes or until the chicken is cooked through and juices run clear.
  4. Remove chicken from pan and cool.
  5. Meanwhile, prepare the stir-fry sauce by mixing the ¼ c. soy sauce, 1 tbsp. honey and 1 ½ tsp. rice wine vinegar in a small bowl; set aside.
  6. Mince chicken after it has cooled.
  7. In a wok or large skillet, carefully heat canola oil over medium heat. Add water chestnuts, mushrooms, onion, carrot and garlic to the pan and sauté for 30 seconds.
  8. Add chicken and stir-fry sauce; sauté for a few minutes.
  9. Serve by placing a spoonful of the chicken mixture into a lettuce cup and top with spicy sauce and toasted cashews, if desired.

Nutrition Information

Servings Per Recipe: 4

Amount Per Serving: 1/4 of recipe
Calories: 290
Total Fat: 10 g
Cholesterol: 50 mg
Sodium: 2610 mg
Total Carbs: 27 g
Dietary Fiber: 5 g

Healthy Dijon Vinaigrette Potato Salad


Healthy Dijon Vinaigrette Potato Salad

Ingredients

  • to taste: sea salt and pepper
  • 3 Lb(s) medium Yukon Gold potatoes
  • 1/3 Cup(s) extra-virgin olive oil
  • 3 Tablespoon(s) white wine vinegar
  • 2 Teaspoon(s) coarse-grained Dijon mustard
  • 1 Tablespoon(s) garlic, minced
  • 1/2 Cup(s) chives or green onions, minced
  • 1/3 Cup(s) chopped Italian flat-leaf parsley, plus parsley to garnish
  • 3 Tablespoon(s) tarragon
  • 2 Tablespoon(s) capers, drained

Directions

  1. Wash and cut potatoes into 1/3-inch pieces.
  2. Place potatoes in a large pan and fill with water.
  3. Bring to a boil and cook potatoes until tender, about 15 minutes.
  4. Drain potatoes and let cool for about 45 minutes.
  5. Meanwhile, whisk together olive oil, vinegar, mustard, garlic, salt and pepper.
  6. In a large bowl, combine cooled potatoes and remaining ingredients.
  7. Pour dressing mixture over potatoes and gently toss to coat.
  8. Garnish with parsley and serve.

Nutrition Information

Servings Per Recipe: 8

Amount Per Serving: 1/3 cup
Calories: 260
Total Fat: 10 g
Cholesterol: 0 mg
Sodium: 100 mg
Total Carbs: 39 g
Dietary Fiber: 3 g
Protein: 4 g

Greek Whole Wheat Couscous


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Ingredients

  • 1/2 Teaspoon(s) pepper
  • 1/2 Teaspoon(s) sea salt
  • 4 Tablespoon(s) extra-virgin olive oil
  • 2 Tablespoon(s) lemon juice
  • 1/4 Teaspoon(s) grated lemon rind
  • 1 Tablespoon(s) fresh sage, chopped
  • 1/4 Cup(s) green onions, chopped
  • 1/2 Cup(s) red bell pepper, chopped
  • 1/2 Cup(s) seedless cucumber, chopped
  • 3/4 Cup(s) grape tomatoes, halved
  • 3/4 Cup(s) whole wheat couscous
  • 1 3/4 Cup(s) fat-free, less-sodium chicken or vegetable broth

Directions

  1. In a medium saucepan, bring broth to a boil; gradually stir in couscous
  2. Remove saucepan from heat, cover and let stand for 5 minutes
  3. Fluff couscous with fork
  4. In a large bowl, combine couscous and remaining ingredients
  5. Serve.

Nutrition Information

Servings Per Recipe: 4

Amount Per Serving: 1/4 of recipe
Calories: 140
Total Fat: 5 g
Cholesterol: 0 mg
Sodium: 380 mg
Total Carbs:21 g
Dietary Fiber: 4 g
Protein: 5 g