Categories
fish fruit recipe snack vegetable

785 – Pan Seared Tilapia with Tomato, Onion, Caper Sauce

Pan Seared Tilapia with Tomato, Onion, Caper Sauce

Ingredients:

Tilapia filets (or any other white fish)
1 large onion
Capers (to taste)
Fresh Oregano
1 can large whole peeled tomatoes
Salt/Pepper
Garlic

Directions:

1. Heat pan to med/med-high
2. Sautee sliced large onion w/ olive oil and garlic until golden brown (don’t burn the garlic)
3. Add can of tomato, salt/pepper, capers and oregano
4. Bring to a boil, cover and simmer until fish/dinner is ready
5. Salt/pepper fish
6. Cook 1-2 min each side, or until flakes easily
7. Serve with sauce

Super Green Smoothie Popsicles:

2 cups Berries (of any kind)
2 Bananas
2 Cups Spinach
1 cup Coconut Water (or just water)

Directions:

Add all to blender, blend and pour into Popsicle molds.
Place in freezer and enjoy when ready!

***Note: You can also add yogurt to these for a creamier taste!

Meggie Bradbury

Categories
fruit recipe salad

743 – Granola, Chickpea Salad

Granola Recipe

2 cups rolled oats
1 teaspoon cinnamon (more or less to taste)
1 teaspoon salt (can be omitted)
3 tablespoons + 1 tsp vegetable oil
1/4 cup honey (sub agave nectar or maple syrup, depending on preference)
1/4 cup light brown sugar
1 teaspoon pure vanilla extract
1/3 cup whole almonds (slivered almonds worked fine)
1/3 cup whole hazelnuts (or walnuts, if you have them)
1/3 cup raisins
1/3 cup dried cherries (or cranberries)

Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper. In a large bowl, toss the oats with the cinnamon and salt. In a medium bowl, stir together the oil, honey, brown sugar, and vanilla. Whisk until completely combined. Pour the honey mixture over the oats mixture and use your hands to combine them. Gather up some of the mixture in each hand and make a fist. Repeat until all of the oats are coated with the honey mixture. Pour the mixture onto the prepared baking sheet. Spread it out evenly, but leave a few clumps here and there for texture.

Bake for 10 minutes, then remove from the oven and use a metal spatula to lift and flip the granola. Sprinkle the almonds over the granola and return the baking sheet to the oven. Bake for 5 minutes, then remove from the oven and use a metal spatula to lift and flip the granola. Sprinkle the hazelnuts over the granola and return the baking sheet to the oven. Bake for 10 minutes, and then remove from the oven. Let cool completely. Sprinkle the raisins and cherries over the granola.

Chickpea Salad

1/2 cup Pimentos, canned, diced
2 stalks celery, rinsed, diced small
2 cans chickpeas, canned, rinsed
1/4 cup parsley, washed and chopped
2 cloves garlic, minced
2 tablespoons sherry vinegar
4 tablespoons olive oil
1/4 teaspoon salt
White pepper to taste


Mixed Greens as a salad base

3 tomato wedges per plate
3 cucumber slices per plate
Ripe Olives to garnish (optional)

Gently mix the first nine ingredients in a small mixing bowl. Place a bed of mixed greens on plate, top with a scoop of chickpea salad. Garnish each plate with 3 tomato wedges, 3 cucumber slices, and ripe olives.

Ben Riddle

Categories
chicken fruit

678 – Bruschetta Chicken with Rice

Bruschetta Chicken with Rice

1/4 cup fat free Italian dressing
4 small boneless, skinless chicken breasts
2 large red peppers, chopped
2 cloves garlic, minced
2 cans (14 1/2oz) diced tomatoes
1/2 cup water
2 cups instant brown rice, uncooked
3/4 cup part-skim Mozzarella cheese, shredded
1 large tomato
3 T fresh basil, chopped

1. Heat dressing in a large skillet on medium heat. Add chicken, peppers and garlic. Cook 10 minutes or until cooked to 165°F turning after 5 minutes. Remove chicken from skillet and keep warm.
2. Add canned tomatoes and water to skillet. Stir in rice; bring to a boil. Reduce heat to low; simmer, uncovered, 10 minutes.
3. In a small bowl, combine cheese, chopped tomatoes and basil; set aside.
4. Return chicken to skillet; sprinkle with cheese mixture. Cover. Cook 5 minutes or until chicken is heated through and cheese is melted.
Yield: 4 Servings

Nutrition Facts: Calories 484, Fat 8.8g, Saturated Fat 3.3g, Cholesterol 110mg, Sodium 479mg, Total Carb. 53g, Fiber 7g, Protein 47g.

Spinach, Mozzarella and Fruit Salad

1/4 cup orange juice
1/4 cup olive oil
1/4 tsp. pepper
5 cups baby spinach leaves
1 cup cantaloupe cut in small chunks
1 cup sliced strawberries
1/2 cup red onion, thinly sliced
1/2 cup part-skim Mozzarella cheese, diced
1. In a small bowl, blend orange juice, olive oil and pepper with a whisk until combined or use a blender or food processor.
2. Gently toss dressing with remaining ingredients in a large bowl until coated.
Yield: 6 servings

Nutrition Facts: Calories 146, Fat 10g, Saturated Fat 2.2g, Cholesterol 6mg, Sodium 174mg, Total Carb. 8.6g, Fiber 2g, Protein 5g.

Peach Melba Parfait

2 cups low fat vanilla yogurt
2 cups fresh or canned (in water or juice) peaches, sliced
1/4 cup sugar-free raspberry jam
1. Place 1/4 cup yogurt in each serving dish, top with 1/4 cup sliced peaches.
2. Repeat step 1 with the remaining yogurt and peaches.
3. Top each parfait with 1 T raspberry jam

Yield: 4 servings

Nutrition Facts: Calories 182, Fat 1.6g, Saturated Fat 0g, Cholesterol 6mg, Sodium 90mg, Total Carb. 39g, Fiber 1.4g, Protein 6g.

Kimberly Baker

Categories
dessert fruit recipe snack

652 – Strawberry Frozen Yogurt Squares

1 cup crunchy wheat and barley cereal
3 cups fat-free strawberry yogurt
1 (10-ounce) bag frozen unsweetened strawberries (about 2½ cups)
1 cup fat-free sweetened condensed milk
1 cup light or fat-free whipped topping (optional)
Line an 8×8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside.

Place yogurt, strawberries and condensed milk in a blender; cover and blend until smooth. Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for 8 hours or until firm. Use edges of foil to loosen and remove from pan; let recipe thaw for 5 to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve.

Categories
recipe vegetable

644 – Spicy Broccoli

Spicy Broccoli

1 large broccoli crown
2 tablespoons olive oil
1/4-1/2 teaspoon red pepper flakes

Wash and dry broccoli. Cut the broccoli into 1-inch pieces or florets. Heat the olive oil in a large heavy skillet. When the oil is hot, put in the red pepper. Then add the broccoli and stir constantly until broccoli is tender.

Roasted Asparagus

1 pound asparagus spears
2 tablespoons olive oil
Salt, pepper
Lemon juice

Preheat oven to 400º. Wash asparagus, and snap off tough ends and discard. Dry the asparagus and place the spears on a baking sheet. Coat with the olive oil.

Sprinkle lightly with salt and pepper. Bake for 15 minutes.
Remove from the oven and sprinkle lightly with lemon juice.
Serves 4.

Brussels Sprouts with Pecans or Hazelnuts

Its easy to work with frozen Brussels sprouts when you thaw them in the microwave.

1 small bag frozen Brussels sprouts
3 tablespoons butter or olive oil
1/2 cup chopped pecans or hazelnuts, toasted

Place the Brussels sprouts in a microwave safe dish. Cook in the microwave until the sprouts are thawed and steaming. Drain if there is any liquid in the container.

Heat butter to sizzling in a skillet. Cook sprouts in the sizzling butter until tender. Add the nuts just before removing from the skillet. Serves 4-6.

Roasted Brussels Sprouts

1 cup fresh Brussels sprouts per person
Olive oil
2 tablespoons toasted pecans per person
Preheat the oven to 400º. Cut off the stem end of the sprout. Pull away any brown or discolored leaves.
With a sharp knife, halve the sprouts. Place the sprout halves on a baking sheet and using your hands, coat the sprouts with olive oil.

Roast for about 10-15 minutes or until tender and slightly caramelized. When tender remove from the oven and place in a bowl. Toss with the toasted pecans, and salt and pepper.

Roasted Cauliflower

One large cauliflower
Olive Oil
Salt and pepper
Marjoram

Preheat oven to 400º. Slice cauliflower into 3/4-inch thick slices vertically down the top of the cauliflower.
Rub both sides of each slice with olive oil, salt and pepper. Sprinkle lightly with marjoram.
Bake about 15 minutes, turning half way through cooking until caramelized and tender.

Roasted Summer Squash

Wash squash of any dirt or sand
Cut the squash about 3/4-inch thick
Coat with olive oil

Roast in a 400 degree oven until caramelized and desired tenderness.

Pineapple-Lime French Dressing

1 cup salad oil or olive or canola oil
1/4 cup canned pineapple juice
1/4 cup lime juice
1 tablespoon lemon juice
1/3 cup sugar
1 teaspoon paprika
1/2 teaspoon salt

Combine ingredients in jar, cover and shake. Chill. Shake before serving. This will keep a week or more. Makes 1-1/2 cups.

Categories
chicken dinner recipe

609 – Cuban Chicken

4 boneless, skinless chicken breast halves
1 (16 oz.) jar Newman’s Own Salsa with Black Beans

Place chicken breasts in an oven-proof dish. Pour salsa on top. Cover tightly and place in a 350 degree preheated oven and cook for 45 minutes to an hour. Take the cover off the last 10 minutes of cooking. Serves 4.

Pineapple Rice

1 tsp. salt
1 cup rice
2 cups water
small can pineapple tidbits

Bring water to boil, add salt, pineapple and rice. Cook on low for 20 minutes, covered.

Linda Weiss
lcrw@bellsouth.net


Categories
fall recipe snack

608 – Apple Berry Salsa with Cinnamon Chips

4 [7 inch] flour tortillas
1 tbsp sugar
1/2 tsp. ground cinnamon
2 medium apples (cored, peeled, sliced)
1 cup strawberries
1 kiwi (peeled and sliced)
1 small orange
2 tbsp packed brown sugar
2 tbsp apple jelly

Chips:

Preheat oven to 400 degrees. Brush tortillas with water. Combine sugar and cinnamon and sprinkle over tortillas. Using pizza cutter, cut each tortilla into 8 wedges; place in single layer on cookie sheet and bake for 8-10 minutes or until lightly browned and crisp. Cool completely.

Salsa:

Remove strawberry stems using drinking straw, then slice using an egg slicer. Core, peel, and slice apples. With adult supervision, chop strawberries, apples and kiwi with food chopper. Put fruit into medium mixing bowl.

Squeeze juice from orange; zest the peel. Add orange juice, orange zest, brown sugar and apple jelly to the fruit mixture and mix gently. Chill and serve with cinnamon chips.

Young Chef’s Academy

Categories
fall recipe

590 – Leisa Marie’s Cranberry Pear Ginger Relish

3 cups fresh cranberries

2 cups peeled Anjou pears, finely chopped

1 1/3 cups orange juice

1 1/4 cup dried cranberries

1/8 tsp ground cardamom

1/3 cup sugar replacer (xylitol)

3 Tbsp currents or raisins

3 Tbsp minced crystallized ginger

Combine all ingredients in a large saucepan. Bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally. Chill then serve. Great on meats, toast, by the spoonful, refreshing with ice creams. Store in the refrigerator for up to a week.

Stuffed Acorn Squash

1 Acorn Squash

1 cup boiling water

1/2 cup couscous

1/2 cup tsp sage, thyme

1/2 cup pecans

Cut squash in half, scoop out seeds, place upside down in microwave pan with 1/2 inch water, cover and cook til tender (10 min.) Place couscous, sage, thyme, and pecans in boiling water. Let stand 10 minutes. Pull acorn squash out and stuff with couscous.

Momma’s Herbed Green Beans

1 pound frozen green beans, thawed

2 tsp olive oil

3 tbsp sliced red onions

1/2 tsp sugar

1/2 tsp salt

1/4 tsp pepper

zest of one lemon

1/2 tsp basil

Simmer beans in water until tender crisp (about 8 min). Drain. Heat oil in skillet, add onions and sugar, cook until golden. Add salt pepper and beans. Cook for 2 min. Remove from skillet, stir in lemon zest and basil.

Chef Leisa Marie Medes
Garner’s Natural Market