Recipe Tag: Health meets Food

Pan Seared Chicken Thighs – Virtual

Gather all ingredients and equipment.

Preheat an oven to 400°F(200°C).

Pat the chicken dry to remove any moisture. Season both sides with salt and pepper.

Place a large pan on the stove over medium-high heat and add the oil. Heat the pan so it’s hot but the oil is not smoking.

Carefully add the chicken to the pan skin side down. The meat should sizzle when you add it. If it doesn’t then the oil is not hot enough and you should remove the chicken from the pan and wait for the oil to heat up more.

Cook the chicken on one side until it is a deep golden brown color. You can flip the chicken when it easily releases from the pan. If the meat is sticking to the pan then it is not ready, do not force it.

Place the pan with the chicken in the oven and cook for an additional 10-12 minutes or until the chicken has reached an internal temperature of 165°F (74°C).

Remove the pan from the oven. Allow the chicken to cool for about 5 minutes, then transfer the chicken from the pan to a plate and serve.

Ratatouille – Virtual

Gather all ingredients and equipment.

Toss the eggplant with the salt, place the eggplant in a colander and let drain for 20 minutes.

Meanwhile, place a large pan over medium-high heat and add the olive oil.

Add the red pepper flakes, onion and bell pepper to the pan. Sauté for 4-5 minutes then add the garlic. Sauté for an additional minute.

Add the zucchini and drained eggplant, sauté for 7-8 minutes or until the eggplant and zucchini are tender.

Add the remaining ingredients and continue to cook for 2-3 minutes. Remove from the pan and serve.

Avocado Egg Salad Sandwich

Place eggs in medium pan and cover with water. Bring to a boil.

Once the eggs are boiling, cover the pot, turn off the heat, and set timer for 10 minutes. Once the timer is up, drain the water and place the eggs in an ice water bath.

In a medium bowl, mash the avocado with the vinegar with the back of a fork.

Peel the eggs then dice or roughly chop them. Fold the egg, green onion, salt, pepper, and cucumber into the mashed avocado mixture.

Serve 1/2 cup of egg salad with spinach or arugula on top of whole wheat sandwich thins or whole wheat bread.

Creamy Parmesan Dressing

Place the navy beans, yogurt, olive oil, lemon juice, vinegar, garlic, onion powder, and grated parmesan in a blender and blend until smooth.

Chill before serving.

Tacos with Beef & Beans (Taco 3)

Heat a medium/large saute pan over medium-high heat and add the oil. Once the oil is hot, add the onion and saute until translucent and beginning to brown, about 3-4 minutes.

Once the onion is cooked, add the red bell pepper and mushrooms. These vegetables will release a lot of water as they cook. Cook until most of the moisture has evaporated, about 5-7 minutes.

Add the beef and cook until pink is no longer visible, then add the black beans, water, salt, taco seasoning, and Worcestershire sauce.

Simmer for 5-7 minutes, stirring occasionally. Add more water if needed to keep the filling from drying out. Prepare the ingredients for the toppings (cheese, lettuce, tomato, and cilantro) while the filling is simmering.

When the taco filling is done, turn off the heat and set aside.

Toast the tortillas. This can be done in multiple different ways. One way is to heat small stainless steel pan over medium-high heat and toast the tortillas one at a time until slightly charred around the edges, about 30 seconds – 1 minute per side. If you have a gas stove, you can use tongs to place tortillas directly over a low flame, turning when brown spots begin to form on the tortillas.

When finished toasting, wrap the tortillas in a cloth napkin or tin foil to keep warm.

Assemble the tacos by dividing the filling evenly between the tortillas, and top with lettuce, tomato, and cilantro. One taco should have about 1/4 cup of filling and 1 Tbsp of cheese.

Tacos with Beef & Vegetables (Taco 2)

Heat a medium/large-sized saute pan over medium-high heat and add the oil. Once the oil is hot, add the onions and saute until translucent and beginning to brown, about 3-4 minutes.

Once the onion is cooked, add the red bell pepper and mushrooms. These vegetables will release a lot of water as they cook. Cook until most of the moisture has evaporated, about 5-7 minutes.

Add the beef and cook until pink is no longer visible, then add water, salt, taco seasoning, and worcestershire sauce.

Simmer for 5-7 minutes, stirring occasionally. Add more water if needed to keep the filling from drying out. Prepare the ingredients for the toppings (cheese, lettuce, and tomato) while the filling is simmering.

Once the taco filling is done, turn off the heat and set aside.

Toast the tortillas. This can be done in multiple different ways. One way is to heat small stainless steel pan over medium-high heat and toast the tortillas one at a time until slightly charred around the edges, about 30 seconds – 1 minute per side. If you have a gas stove, you can use tongs to place tortillas directly over a low flame, turning when brown spots begin to form on the tortillas. When finished toasting, wrap the tortillas in a cloth napkin or tin foil to keep warm.

Assemble the tacos by dividing the filling evenly between the tortillas, and top with lettuce and tomato. One taco should have about 1/4 cup of filling and 1 Tablespoon of cheese.

Tacos with Beef (Taco 1)

Heat a medium pan over medium-high heat and add the olive oil.

Once the oil is hot, add the onions and saute until translucent and beginning to brown.

Once onions are translucent, add the beef and cook until no more pink is visible. If necessary, drain excess fat from the beef and onion mixture.

Add water and seasoning to the beef and simmer for 5-7 minutes, stirring occasionally.

If desired, warm the tortillas by placing them on a plate, covering with a damp paper towel, and microwaving in 30-second bursts until warmed through.

Assemble the tacos by dividing the filling and cheese evenly between the tortillas. Serve warm.

Quick Red Beans and Rice

Place the water in a saucepan and bring to a boil.

Add the brown rice, stir, and reduce to a simmer.

Partially cover the pan and cook for 40 minutes or until rice is tender and the water is fully absorbed.

Fluff with a fork when finished.

While the rice is cooking, place a medium sized pot over medium-high heat.

Add the oil.

Once hot, add the onion, celery, green pepper, sausage, thyme, Tabasco (if used), cayenne, salt, and pepper.

Cook until vegetables are soft, about 5 to 7 minutes. Stir frequently.

Add the garlic and cook for another 1 to 2 minutes. Stir frequently.

Add the beans, stock, and bay leaves.

Reduce the heat to medium-low and simmer for 15 to 20 minutes to thicken.

If you prefer a creamy texture, mash some of the beans with a potato masher or whisk.

Serve over hot brown rice.

Creamy Chicken Salad with Apples and Raisins

Preheat oven to 350°F (180°C).

Spray a medium oven proof sauté pan with cooking spray or add 1 teaspoon of oil and place over medium-high heat.

Add chicken breast and cook until the chicken is golden brown on the bottom.

Turn the chicken, and then place in the oven to finish cooking.

Bake for about 10 minutes, or until a thermometer inserted in the thickest part of the chicken reads 165°F (74°C).

Set aside to cool.

While the chicken is cooling, add the mayonnaise, yogurt, mustard, vinegar, celery, pecans, apple, raisins, salt, and pepper to a large bowl and mix thoroughly.

Dice or shred the cooled chicken breast and add it to the sauce mixture.

Fold together thoroughly.

Chill thoroughly before serving.

To serve place 1/4 cup of chicken salad (per serving) with sliced cucumber and lettuce on top of Wasa crispbread crackers.

Simple Hummus

Before blending, drain chickpeas and microwave until hot (about 1-2 minutes on high). This will result in a smoother hummus.

Add all ingredients to a food processor or blender and blend until smooth.

If hummus is too thick, add warm water a tablespoon at a time until the hummus is smooth and creamy.

Store in an airtight container in the refrigerator.