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Healthy Dinner Recipes

Grouper ‘n’ Greensgouperandgreens

Ingredients:

  • 2 tbsp. extra virgin olive oil
  • 4 cups chopped kale or Swiss chard
  • 1 shallot, sliced thinly
  • 3 cloves garlic, sliced
  • Two 8-oz. grouper fillets (or other large whitefish)
  • Salt and freshly ground pepper
  • Juice of 1 lemon
  • 4 fresh chives, sliced thinly

Directions: Heat half the olive oil in a large sauté pan over medium heat. Add the kale, shallot and garlic, and sauté, stirring occasionally, for 5 to 7 minutes (until the vegetables are slightly softened). Add 2 tbsp. water; cover and steam for about 1 minute until the water has cooked off. Remove from pan and set aside. Wipe the pan clean with a paper towel and add remaining olive oil; bring to medium-high heat. Season the fish with salt and pepper and place it in the pan, skin side down. Cook for 5 to 6 minutes, until the skin is browned and crisp. Turn the fish fresh side down and cook for an additional 4 minutes. Divide into four servings (serve fish over the kale), drizzle with fresh lemon juice and garnish with chives.

 Nutrition Information:

Serves 4
Sugar: 1.6 tsp.

Pistachio Crusted Chicken with Smashed Sweet Potatoes and Sautéed Collard Greens

Pistachio Crusted Chicken with Smashed Sweet Potatoes and Sautéed Collard Greens

Ingredients:

  • 2 boneless, skinless chicken cutlets
  • ¼ cup rice flour
  • 1 egg, beaten + ¼ cup water
  • ¼ cup raw pistachios, finely chopped
  • Pump or spray olive oil

Smashed Sweet Potatoes:

  • Two 5″ sweet potatoes, peeled and cubed
  • Zest of ½ orange
  • ½ cup low-sodium chicken broth
  • ¼ tsp. grated nutmeg
  • Salt and freshly ground pepper to taste

Sautéed Collard Greens:

  • 2 cups collard greens, confetti cut
  • ½ cup purified water
  • 1 tbsp. olive oil

Directions:

Lightly salt chicken cutlets; coat with rice flour and dredge in egg mixture. Place in small bowl and cover with pistachios. Set aside. Spray a large skillet with olive oil, heat to medium. Sauté both sides of chicken until golden brown, approximately 4-5 minutes each. Place skillet in 350° oven and bake for additional 10-15 minutes. Boil sweet potatoes for approximately 10-15 minutes or until tender; strain. In a large bowl combine potatoes, orange zest, chicken broth, nutmeg, salt and pepper; mash until smooth. Over medium heat, sauté collard greens with water, stirring frequently for approximately 6-8 minutes. Cover for 1 minute, allowing greens to steam. Drizzle olive oil over greens. On each serving plate, layer half the sweet potatoes and half the greens; place chicken cutlet on top.

Nutrition Facts:

Serving size: 1 cutlet; Calories 456; Fiber 8g; Protein 26g.

Broiled Rosemary Chicken with Roasted VegetablesBroiled Rosemary Chicken with Roasted Vegetables

Ingredients:

  • 3-4 lbs. fresh chicken, cut in pieces

Seasoning:

  • 1 oz. fresh lemon juice
  • 1 tbsp. olive oil
  • 1 clove garlic, minced
  • 1 tsp. fresh thyme, minced
  • 1 tsp. fresh rosemary, hand-torn or crumbled
  • Sea salt and freshly ground pepper to taste

Roasted Vegetables:

  • ½ cup baby carrots
  • 4 young potatoes (these are small, early-picked potatoes)
  • ½ cup small onions (cipolline or shallot), whole
  • 4 asparagus stalks
  • 2 baby peppers, whole
  • 2 baby zucchini, ends trimmed
  • ½ cup fennel, chopped
  • 4 cloves garlic, whole
  • 1 tbsp. olive oil

Directions:

Rinse and dry chicken thoroughly. In a large bowl, combine all seasoning ingredients. Add chicken, covering evenly with seasoning. Place chicken on a baking sheet; broil in oven about 35-40 minutes, turning halfway through, until juices run clear when pricked with a fork. Toss the vegetables, fennel, garlic and olive oil in a large bowl. Place on a baking sheet and season with salt and pepper. Roast on an upper shelf at 475° for 15-20 minutes, turning occasionally. Serve chicken on a plate and garnish with roasted vegetables.

Nutrition Facts:

Serving size: ¼ recipe; Calories 595; Fiber 9g; Protein 31g.

Cashew ChickenCashew Chicken

Ingredients:

  • 2 tbsp. peanut oil
  • ¾ cup cashews
  • 10½ oz. boneless, skinless chicken breast (cut into 1-inch pieces)
  • 1 medium red bell pepper, seeded and cut into strips
  • 1 medium green bell pepper, seeded and cut into strips

Sauce:

  • 5 oz. low-sodium chicken stock
  • 1 tbsp. rice wine
  • 1 tbsp. low-sodium soy sauce
  • 1 tbsp. honey
  • 2 cloves garlic, crushed
  • 1 tsp. freshly grated ginger
  • 1 tsp. red wine vinegar
  • 1 tsp. sesame oil

Directions:

Heat peanut oil in large, heavy-bottom skillet over medium heat. Add cashews; stir fry for 1 minute. Remove cashews with slotted spoon; set aside. Add chicken to skillet and cook for 1-2 minutes. Stir in peppers and cook for 1 minute. Remove chicken and peppers from skillet; set aside. Place half of cashews in food processor and process until almost smooth. If necessary, add a little stock to form a smoother paste. (You may also place cashews in a bag and crush with a rolling pin.)

To make sauce:

Add chicken stock, rice wine, soy sauce, honey, garlic, ginger and vinegar to skillet; heat mixture but do not boil. Add cashew paste, remaining cashews and chicken mixture. Mix well until all ingredients are thoroughly blended. Sprinkle sesame oil into mixture and cook for one minute. Transfer chicken to serving dish and serve immediately.

Tip: Serve this dish with brown rice to increase the fiber content.

Nutrition Facts:

Serving size: ¼ recipe; Calories 342; Fiber 2g; Protein 23g.

Chipotle Oven Fried ChickenChipotle Oven Fried Chicken

Ingredients:

  • 1 lb. boneless, skinless chicken breast (cut into 2-inch strips)
  • ½ cup crushed corn flake cereal crumbs
  • 1tsp. sea salt
  • ½ tsp. chipotle chili powder
  • ½ tsp. cumin
  • ½ tsp. paprika
  • 1 tsp. freshly ground black pepper
  • ¼ cup low-fat mayonnaise

Directions:

Preheat oven to 350°. Place corn flake crumbs in large plastic food storage bag and crush into small pieces. In a small bowl combine mayonnaise and spices; mix well. Brush chicken with mayonnaise mixture and add to bag, coating evenly with crumbs. Place chicken on cookie sheet and bake for approximately 30-45 minutes (or until chicken is cooked through).

Tips: This recipe goes well with a large salad and acorn or butternut squash. You may also add Organic Clear Fiber™ to the crumb mixture to increase the fiber content.

Nutrition Facts:

Serving size: ¼ recipe; Calories: 189; Fiber: 1g; Protein: 27g.

Turkey FlorentineTurkey Florentine

Ingredients:

  • 1 tbsp. olive oil
  • ½ turkey breast, cut into 6 cutlets
  • 1 egg, lightly beaten + ½ cup water
  • ½ cup brown rice flour
  • 1 cup spinach leaves, whole
  • 4 tbsp. goat cheese or any mild, soft cheese
  • 1 lemon, sliced for garnish
  • Sea salt and freshly ground pepper to taste

Directions:

Heat skillet over medium heat; add olive oil. Set up a mini production line with cutlets, egg mixture and flour. Dip cutlets into egg mixture, then dredge through flour and place in skillet. Cook each side approximately 3-4 minutes or until golden brown. Lay each cutlet atop a bed of spinach; sprinkle with cheese and place under broiler for 2-3 minutes. Serve and garnish with lemon wedges, salt and pepper.

Nutrition Facts:

Serving size: 1 cutlet (⅙ recipe); Calories: 407; Fiber: 1g; Protein: 45g.

Turkey Vegetable RollTurkey Vegetable Roll

Ingredients:

  • 1 lb. turkey breast
  • 1 sweet potato, peeled and sliced thinly
  • 1 cup fresh whole-leaf spinach
  • ¼ cup frozen unsweetened cherries
  • ¼ cup pecans, chopped
  • 2 cloves garlic, minced
  • ¼ cup goat cheese
  • 2 tbsp. rice flour
  • Spray or pump olive oil
  • Salt and freshly ground pepper to taste

Directions:

Preheat oven to 375°. Lay turkey breast onto cutting board or firm surface. Cover with plastic wrap or waxed paper and pound very thin with a flat meat mallet; salt lightly. Layer turkey breast with sweet potato slices, spinach, cherries, pecans, garlic, and cheese. Roll tightly, tie with string and dust with rice flour. Spray large skillet with olive oil; heat to medium. Add turkey roll; braise until brown on all sides. Place covered skillet in oven and bake for 30-45 minutes or until cooked through. Remove from heat and allow to rest for 10 minutes before slicing.

Tips: You may substitute any of your favorite vegetables or even fruit for the roll filling. Try making several versions with different stuffing ingredients for a party.

Nutrition Facts:

Serving size: ¼ recipe; Calories 396; Fiber 3g; Protein 36g.

Crock Pot Turkey MeatloafCrock Pot Turkey Meatloaf

Ingredients:

  • 1 cup crimini mushrooms
  • 1 large yellow onion, diced
  • 2 cloves garlic, minced
  • 1½ lbs. ground turkey
  • ½ cup dry bread crumbs
  • 2 tbsp. flat leaf parsley
  • ¼ cup fresh basil, chopped
  • 1 tsp. dried oregano
  • 1 tsp. salt
  • Freshly ground black pepper
  • 1 cup no-salt tomato sauce
  • Cooking spray

Directions:

Sauté mushrooms, onion and garlic in a small pan. In a medium bowl, combine mushroom mixture with turkey, bread crumbs and remaining ingredients. Coat crock pot with cooking spray. Shape ground turkey mixture into loaf and place in crock pot. Cook on low until an instant-read thermometer inserted in the center of the loaf registers at least 180° F. (Cooking time: approximately 7 to 9 hours).

Nutrition Facts:

Serving size: ⅙ recipe; Calories: 241; Fiber: 2g; Protein: 23g.

Grilled Shrimp & Veggie KabobsGrilled Shrimp & Veggie Kabobs

Kabobs:

  • ½ lb. shrimp (approx. 20), peeled and deveined
  • 1 small zucchini, cut into large cubes
  • 1 small yellow squash, cut into large cubes
  • 10 cherry tomatoes
  • 1 Vidalia onion quartered
  • 1 large red bell pepper, cut into large slices
  • 1 large yellow bell pepper, cut into large slices

Dressing:

  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tbsp. olive oil
  • 1 tsp. fresh parsley, minced
  • ½ tsp. freshly ground black pepper

Greens:

  • 2 cups mixed baby greens, Napa cabbage and cold Asian cabbage (slaw mix)
  • ½ cup shredded carrots

Directions:

Soak wooden skewers in water for 10 minutes (to prevent burning during cooking). Thread shrimp and veggies onto skewers. In a small bowl, whisk together lemon juice, garlic, olive oil, parsley and black pepper. Drizzle dressing over kabobs. Grill over medium heat for 3 minutes on each side. Arrange greens and carrots on plate. Top with the kabobs.

Nutrition Facts:

Serving size: ½ recipe; Calories: 250; Fiber: 7g; Protein: 18g.

Salmon and Brown RiceSalmon and Brown Rice

Rice:

  • ½ cup short-grain brown rice
  • 1 tsp. butter
  • ¼ cup fresh pineapple, chopped and drained
  • ¼ cup fresh basil leaves, cut into thin strips

Wet Rub:

  • 1 tsp. soy sauce
  • ½ tsp. honey
  • ½ tsp. fresh ginger, grated
  • ½ tsp. crushed red pepper
  • ½ tsp. black strap molasses
  • 1 tbsp. olive oil
  • 2 tbsp. toasted sesame oil
  • 1 tsp. freshly ground black pepper
  • Pinch of salt

Salmon:

  • Two 3-oz. wild salmon fillets
  • 1 tbsp. olive oil
  • ¼ cup chives, finely chopped

Directions:

Preheat oven to 375°. Add rice to 1 cup boiling water; reduce to simmer. Cover and cook approximately 20-30 minutes or until all water is absorbed and rice is tender. Remove from heat; gently stir in butter, pineapple and basil. Cover and set aside. In a small bowl, combine all wet rub ingredients except black pepper. Wash salmon and pat dry. Glaze top of fish liberally with wet rub; dust with black pepper. Heat olive oil in medium skillet on medium-high heat. Place salmon, skin side down, in skillet and cook approximately 3-4 minutes or until skin turns crisp. Place skillet in preheated oven for 6-8 minutes or to desired doneness. Serve rice and salmon on a plate; garnish with chives.

Tip: Salmon is a great way to get your Omega-3 fatty acids, and it’s delicious too!

Nutrition Facts:

Serving size: ½ recipe; Calories: 469; Fiber: 5g; Protein: 26g.

Almond Crusted SoleAlmond Crusted Sole

Ingredients:

  • 1 lb. sole or flounder fillets
  • Juice of one lemon
  • Sea salt and freshly ground pepper to taste
  • ¼ tsp. paprika
  • ¼ cup sliced almonds
  • 2 tbsp. olive oil
  • 5 sprigs fresh dill
  • Cooking spray

Directions:

Preheat oven to 350°. Sprinkle fillets with lemon juice, then salt, pepper and paprika; place on lightly greased cookie sheet. Add almonds to top of each fillet. Drizzle with olive oil and garnish with dill. Bake for 10-15 minutes until fillets flake easily with a fork. Remove from oven; let stand approx. 5 minutes before serving.

Tip: To increase the fiber content of this recipe, serve fish with brown rice and steamed broccoli.

Nutrition Facts:

Serving size: ¼ recipe; Calories 203; Fiber 2g; Protein 23g.

Flounder with Orange SauceFlounder with Orange Sauce

Ingredients:

  • ⅓ cup brown rice flour
  • ½ tsp. freshly ground black pepper
  • Two 4-oz. flounder fillets
  • 1 tbsp. olive oil
  • 1 large shallot, finely chopped
  • ½ cup dry white wine
  • 1 cup freshly squeezed orange juice
  • 1 tsp. brown mustard
  • 2 tbsp. fresh Italian parsley, chopped

Directions:

Mix rice flour and black pepper. Dredge flounder fillets in mixture. Heat oil in large pan over medium heat; add fish and cook until lightly browned on both sides (about 3-4 minutes per side). Transfer to plate and cover. Set aside. Add shallot to skillet. Cook until tender (about 3 minutes), stirring often. Add wine and bring to simmer, scraping bits from bottom of pan. Cook until liquid has almost evaporated. Add orange juice and mustard. Bring to boil, reduce heat and simmer until sauce thickens (about 5 minutes). Transfer fish to individual plates and cover with sauce. Garnish with parsley.

Tip: To increase the fiber content of this recipe, serve with brown rice, a small salad or green vegetable.

Nutrition Facts:

Serving size: ½ recipe (1 fillet); Calories 408; Fiber 2g; Protein 25g.

Grilled Snapper & Jicama SaladGrilled Snapper & Jicama Salad

Ingredients:

  • 2 fresh snapper fillets
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. fresh cilantro
  • Juice of ½ small lemon

Jicama Salad:

  • 2 shallots, thinly sliced
  • 1 tbsp. fresh cilantro, chopped
  • 2 oz. rice wine vinegar
  • Juice of ½ lime
  • ½ tbsp. honey
  • ½ medium-size jicama, julienned
  • ½ medium carrot, julienned

Directions:

Place fish in oven-proof baking dish. Mix olive oil, cilantro and lemon in a small bowl; evenly coat each fillet. Refrigerate 2 hours. To prepare the jicama salad, combine shallots, cilantro, vinegar, lime juice and honey in a large bowl. Add jicama and carrot. Refrigerate at least 2 hours before serving.

To Grill Fish: Place fillets on lightly greased piece of aluminum foil. Cook fillets at medium-high to high heat, skin side up, for approximately 3 minutes. Flip over; cook for an additional 7 minutes.

To Bake Fish: Preheat oven to 400°. Place fish in well-greased ceramic casserole or roasting dish. Bake for 15 minutes until fish appears moist and juicy. To prevent drying out fillets, do not cook until flaky.

Serve fillets with jicama salad.

Nutrition Facts:

Serving size: ½ recipe (1 fillet); Calories 447; Fiber 9g; Protein 47g.

Macadamia Nut Crusted GrouperMacadamia Nut Crusted Grouper

Ingredients:

  • 5 oz. macadamia nuts (crushed)
  • 1 oz. brown rice flour
  • 2 tbsp. unsalted butter
  • Four 3-oz. grouper fillets
  • Sea salt and freshly ground black pepper to taste
  • 2 tbsp. coconut milk

Directions:

Preheat oven to 425°. In a medium bowl combine nuts, flour and butter. Set aside. Place grouper fillets on lightly greased baking sheet and sprinkle each with salt and pepper (both sides). Brush each fillet with coconut milk. Divide nut mixture among tops of each fillet. Pat tops of fillets to pack down the mixture. Bake 10-15 minutes or until crust is golden brown. Remove from oven and let stand 10 minutes before serving.

Nutrition Facts:

Serving size: ¼ recipe (1 fillet); Calories 420; Fiber 3g; Protein 20g.

Apple Spice Pork TenderloinApple Spice Pork Tenderloin

Ingredients:

  • 1 oz. low-sodium teriyaki sauce
  • 1 tsp. freshly grated ginger
  • 1 tsp. freshly ground black pepper
  • 3 cloves garlic, diced
  • 4 oz. fresh apple juice
  • 1 navel orange (sliced, peel left on)
  • 2 lb. pork tenderloin

Directions:

To prepare marinade, mix teriyaki sauce, ginger, pepper and garlic. Add pork tenderloin. Refrigerate and marinate at least 6 hours, preferably overnight. Place tenderloin in crock pot and add apple juice. Place orange slices on top of tenderloin. Cook on low for 6 to 7 hours.

Nutrition Facts:

Serving size: ⅙ recipe; Calories 161; Fiber 1g; Protein 24g.

Pork Chops with PearPork Chops with Pear

Ingredients:

  • Four 4-oz. boneless pork chops, trimmed (approx. ½ inch thick)
  • Sea salt and freshly ground black pepper
  • 2 tsp. extra virgin olive oil
  • 2 tbsp. balsamic vinegar
  • 2 tbsp. honey
  • 5 oz. white table wine
  • 1 cup low-sodium chicken broth
  • 1 large ripe pear, cut into thick slices
  • ¼ cup fresh ginger, peeled and cut into thin strips
  • 3 tbsp. shallots, peeled and thinly sliced
  • 2 tsp. cornstarch + 2 tsp. water (mixed)

Directions:

Season pork chops with salt and pepper. In large skillet, heat olive oil over medium-high heat. Add pork and cook until browned (approximately 2-3 minutes on each side). Pour off fat. Add vinegar and honey to skillet; stir to dissolve. Cook until mixture reduces. Carefully add wine to avoid spatter and bring to a simmer, stirring. Add broth, pear and ginger; return to a simmer. Cook uncovered, turning pears occasionally, for 5 minutes. Add shallots and cook until pears are tender, approx. 2 minutes. Add cornstarch mixture and cook, stirring, until lightly thickened. Reduce heat to low and return pork and any accumulated juices to skillet; turn to coat with the sauce. Serve immediately.

Nutrition Facts:

Serving size: ¼ recipe (1 chop); Calories 351; Fiber 5g; Protein 28g.

Beef and Vegetable Fried RiceBeef and Vegetable Fried Rice

Ingredients:

  • 2 tbsp. peanut oil
  • ¼ pound beef, any cut, sliced into thin strips
  • 1 celery stalk, cut lengthwise
  • ¼ cup bean sprouts
  • 12 snow peas
  • ¼ cup crimini mushrooms
  • 5-10 broccoli florets
  • ¼ cup carrots, julienned
  • 1 radish, sliced
  • 1 tsp. freshly grated ginger
  • 2 cloves garlic, chopped
  • 1 cup brown rice, cooked
  • 2 tsp. low-sodium soy sauce
  • ½ tsp. sesame oil
  • 1 egg, beaten
  • 1 tsp. sesame seeds

Directions:

Heat large skillet or wok to high heat. Add 1 tbsp. peanut oil and sauté beef until done. Set aside. Add remaining peanut oil, vegetables, ginger and garlic to skillet and stir frequently until vegetables are tender but still crisp (approx. 3-4 minutes). Add rice, soy sauce and sesame oil, stirring frequently to keep rice from sticking. Remove from heat and add cooked beef. Place in serving bowl or plate. Return skillet to medium heat and cook egg quickly, whisking with fork. Add cooked egg to beef mixture. Garnish with sesame seeds.

Tip: This makes a great weekend lunch for two. For a lighter meal, try using chicken, or make it vegetarian.

Nutrition Facts:

Serving size: ½ recipe; Calories: 437; Fiber: 4g; Protein: 20g.

Miso-Steamed Wild Salmon over Rutabaga & Greens

Ingredients:

  • 8 leaves collard greens
  • 1 tsp. toasted sesame oil
  • 2 cloves garlic, minced
  • ½ rutabaga, roots trimmed, sliced into matchsticks
  • 1 cup + ½ cup water
  • 1 tbsp. red miso paste, dissolved in ½-cup water
  • 1 medium onion (sweet), thinly sliced
  • Two 3-oz. fillets wild salmon
  • 1 tbsp. dill, washed and finely chopped
  • ½ tsp. toasted sesame seeds

Directions:

Wash collard greens, remove thick stems. Stack leaves and roll lengthwise. Slice very thin. Set aside. Heat sesame oil in large sauté pan at medium-high heat. Add garlic; cook 1 minute. Add rutabaga; cook 2 minutes. Add 1 cup water; bring to a boil. Reduce heat to low. Cover with heavy lid; cook 5 minutes. Add collard greens; cook 3 minutes. Remove from heat, drain, set aside. Combine onions and ½ cup water in large sauté pan. Bring to a boil. Reduce heat to medium-low; cover with heavy lid. Cook until water evaporates. Remove lid; stir in miso. Place fish atop onions and sprinkle with dill. Cover and cook 10 minutes. Remove from heat. Serve atop collard greens and sprinkle with toasted sesame seeds. Serves 2.

Pan-Fried Tempeh with Vegetable Glaze & Millet Mashed PotatoesPan-Fried Tempeh with Vegetable Glaze & Millet Mashed Potatoes

Ingredients:

  • 1 cup millet, washed and drained
  • ½ head cauliflower
  • 3 cups water
  • ¼ tsp. + ¼ tsp. sea salt
  • 1 tbsp. natural soy-based butter spread
  • 1 tbsp. toasted sesame oil
  • 8 oz. tempeh
  • 3 medium carrots, sliced thinly
  • One 32-oz. carton chicken-flavored vegetable broth (No-Chicken Broth)
  • 1 bunch broccoli florets
  • 3 tbsp. kuzu (a fibrous Asian vine), dissolved in ¼ cup cool water
  • ¼ + ¼ tsp. sea salt

Directions:

Thoroughly wash all vegetables before preparation.

To prepare the mashed potatoes, cook millet in large sauté pan at medium-high heat. Roast 5 minutes, stirring occasionally. Remove from heat; pour into medium saucepan. Add cauliflower and water. Bring to a boil. Reduce heat to low. Cover with heavy lid; cook 30 minutes. Remove from heat; let stand 5 minutes. Remove lid; add butter spread and ¼ tsp. sea salt and mash with blender.

To prepare tempeh, heat sesame oil in large sauté pan at medium-high heat. Add tempeh; cook until golden brown. Cut into bite-size pieces. Set aside. Add carrots to pan; cook 3 minutes. Add tempeh and broth. Reduce heat to medium-low. Cover with heavy lid; cook 5 minutes. Add broccoli; cover and cook 2 minutes. Stir in kuzu and ¼ tsp. sea salt; cook 2 minutes. Serve over Millet Mashed Potatoes. Serves 6-8.

Tip: Millet is a sweet-tasting, high-protein grain that is gluten-free and easy to digest.

Curried Chicken over Fried Barley & VegetablesCurried Chicken over Fried Barley & Vegetables

Ingredients:

  • 1 cup pearled barley, washed thoroughly
  • 2 cups water
  • One 1-inch piece kombu (a thick, dark-green seaweed)
  • 1 tbsp. + 2 tbsp. olive oil
  • 2 boneless, skinless chicken breasts, sliced into 1-inch strips
  • 3 cloves garlic, minced
  • ½ tsp. curry powder
  • ¼ tsp. turmeric
  • ¼ tsp. cumin
  • ¼ tsp. coriander
  • 1 tsp. kuzu (a fibrous Asian vine), dissolved in ¼ cup cool water
  • 1 cup onion, chopped
  • 1 medium carrot, sliced thinly
  • 1 cup kale or collard greens, chopped
  • ½ medium red bell pepper, diced
  • ¼ tsp. sea salt

Directions:

Thoroughly wash all vegetables before preparation. Place barley in medium saucepan. Add water and kombu. Bring to boil. Reduce heat to low and cover with heavy lid. Cook 40 minutes; set aside. Heat 1 tbsp. olive oil in large sauté pan over medium-high heat. Add chicken; brown evenly. Remove chicken from pan and set aside. Add garlic to pan; cook 1 minute. Add chicken and spices; cook 1 minute. Add kuzu; stir until sauce thickens. In another large sauté pan, heat 2 tbsp. olive oil. Add onion and carrot; cook 3 minutes. Add kale, pepper and barley; cook 3 minutes. Add sea salt; stir and remove from heat. Serve chicken over barley mixture and enjoy. Serves 4.

Tip: White-meat chicken has less fat. Barley mixed with kale, carrot and onion provides a side dish packed with fiber, beta carotene, and calcium.

Zesty Chicken Quesadillas with Sweet Corn SalsaZesty Chicken Quesadillas with Sweet Corn Salsa

Ingredients:

  • 1 tsp. + 1 tbsp. olive oil
  • 1 tsp. natural soy-based butter spread
  • 4 medium sweet onions, thinly sliced
  • 1 boneless, skinless chicken breast
  • ¼ tsp. toasted cumin
  • ⅛ tsp. ground rosemary
  • 2 cloves garlic, minced or sliced
  • ½ tsp. grated fresh ginger
  • 1 tsp. tamari
  • 4 tortillas
  • 4 rice slices, hot pepper flavor

Corn-Tomato Salsa:

  • 1 cup sweet white corn (fresh or frozen)
  • 4 Roma tomatoes, diced
  • ¼ cup red onion, diced
  • 1 jalapeño pepper, diced
  • Juice and zest of 1 lime
  • ¼ bunch cilantro, leaves removed and chopped
  • 1 tbsp. flaxseed oil
  • ¼ tsp. umeboshi vinegar (from pickled Japanese plums)

Directions:

Thoroughly wash all vegetables. Combine all salsa ingredients and let sit for at least 30 minutes. Heat 1 tsp. olive oil and butter spread in large sauté pan at medium-high heat. Add sweet onions. Cook until brown, stirring occasionally. Remove onions, set aside. Add chicken, cumin and rosemary to pan. Cook until chicken is brown on both sides. Remove from pan, let cool and cut into thin strips. Set aside. Return pan to medium-high heat. Add 1 tbsp. olive oil, garlic and ginger; cook 1 minute. Add chicken and tamari; cook 2 minutes. Layer each tortilla with onions, chicken and rice slices. Fold in half, press, and place in large sauté pan at medium heat. Cook until light brown on both sides. Slice into quarters, serve with salsa and enjoy. Serves 4-6.

Tip: Onions contain beneficial natural compounds such as indoles that stimulate the release of disease-fighting enzymes in the body.

Sautéed Almond-Crusted Trout with Beet Tartar and GreensSautéed Almond-Crusted Trout with Beet Tartar and Greens

Ingredients:

  • 4 oz. almonds, finely chopped
  • 1 tsp. fresh dill
  • 1 clove + 2 cloves garlic, minced
  • 2 fresh trout fillets, rinsed and skin removed
  • 2 medium red beets, washed and trimmed, cut into quarters
  • 1 shallot
  • 3 drops hot sauce
  • 1 tbsp. pickled ginger
  • 1 tbsp. capers
  • 1 tbsp. egg-free mayonnaise
  • 1 tsp. olive oil
  • 1 bunch kale or collard greens
  • 1 tbsp. natural soy-based butter spread
  • ½ tsp. lemon juice

Directions:

Combine almonds, dill and 1 clove garlic on a plate. Press one side of trout into almond mixture. Set aside. Submerge beets in water in medium saucepan. Cover and bring to a boil. Reduce heat to low; cook 10 minutes. Drain and set aside. Place beets, shallot, hot sauce, pickled ginger, capers and mayonnaise in food processor. Pulse until mixture is minced but not puréed. Set aside. Heat olive oil in large sauté pan over medium-high heat. Add remaining 2 cloves of garlic. Cook 1 minute. Add kale all at once. Cook 3 minutes, turning the kale occasionally with tongs. Remove from heat and set aside. In the same pan, heat butter substitute spread and lemon juice over medium heat. Add trout, almond-side down, to the hot liquid. Cook 4 minutes or until golden brown. Turn fish; cook 2 minutes. Remove from heat. Divide kale onto two plates. Arrange trout over kale, topping each fillet with a spoonful of the beet tartar. Serves 2.

Tip: The trout, butter spread and greens provide an excellent source of Omega-3, -6 and -9 fatty acids, calcium and beta carotene.

Spicy Beef with Vegetables and Quinoa PastaSpicy Beef with Vegetables and Quinoa Pasta

Ingredients:

  • 1 tbsp. olive oil
  • ¼ tsp. red pepper flakes
  • 12 oz. skirt or strip steak, sliced thinly into 1-inch strips
  • 1 medium carrot, chopped
  • ½ medium sweet onion, chopped
  • 4 scallions, diced
  • ½ green pepper, chopped
  • 1 tsp. soy sauce
  • 3 oz. quinoa linguini pasta

Directions:

Thoroughly wash all vegetables. Set aside. Heat olive oil and red pepper in large sauté pan at high heat. Add beef; cook for 1 minute on each side until evenly brown. Remove beef from pan and set aside. Return pan to high heat. Add carrot; cook 3 minutes. Add remaining vegetables. Cook 2 minutes, stirring occasionally. Add beef and soy sauce. Cook 2 minutes. Fill a medium saucepan halfway with water. Bring to a boil. Add pasta; reduce heat to medium-low. Cook approx. 4 minutes. Remove from heat. Let stand in hot water for 4 minutes. Drain and combine with beef and vegetables. Serve and enjoy. Serves 4.

Tip: Quinoa is known as a super grain because of its higher iron, potassium and riboflavin content. It is also gluten-free, and its protein is high in the amino acid lysine.

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