Healthy Hoppin’ John

Healthy Hoppin’ John

Ingredients

1 large onion, chopped
1 cup fresh baby carrots, halved lengthwise
2 celery ribs with leaves, chopped
1 tablespoon Daily Chef 100% Pure Olive Oil
1 package (12 ounces) spicy chicken sausage links, cut into 1/2-inch slices (see directions at bottom for searing and cutting perfect sausages)
2 garlic cloves, minced
2 cans (15-1/2 ounces each) black-eyed peas, rinsed and drained
2 cups chicken stock
1 bay leaf
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1 tablespoon cider vinegar
3 cups cooked brown rice
2 green onions, chopped
1 green onion, thinly sliced
1 green onion, thinly sliced

Directions
In a large nonstick skillet, saute the onion, carrots and celery in oil for 3 minutes. Add sausage; cook 3 minutes longer. Add garlic; cook 2 minutes longer.

Stir in the peas, stock, bay leaf, thyme, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in vinegar. Simmer, uncovered, 5-10 minutes longer or until carrots are tender.

Discard bay leaf. Combine rice and chopped green onions; divide among six bowls. Top with sausage mixture. Sprinkle with sliced green onion. Yield: 6 servings.

In order to cut perfect sausages, first seared the sausages on all sides and use a sharp knife to cut them in slices. Return slices to pan and finish cooking.

Red Quinoa Almond Salad

Ingredients

1 cup of red quinoa
2 cups of waters or low sodium stock
1/4 thinly sliced green onions
1/2 cup sliced almonds
1 in grated ginger
2 tsp of low sodium soy sauce
2 tsp of rice vinegar
1 tsp of sesame oil
1 Tbsp of olive oil

Instructions

In a sauce pan bring water to a rapid boil and add quinoa. Lower heat and cover, to and let simmer for approx 15 minutes. When all water has evaporated fluff with fork and remove from heat and keep cover for another 10 minutes. Let the quinoa cool until its room temp.

In the meantime in a dry skillet, cookie sheet or toaster over lightly toast almonds being careful not to burn. Slice onions very thinly as well.

In a jar, mix ginger, soy sauce, vinegar, olive oil and sesame oil until well incorporated.

When Quinoa has cooled down mix with onions and almonds and drizzled dressing over it. Using a wooden spoon making sure all the quinoa is well coated with dressing. Cover in a plastic container and refrigerate for at least 30 minutes before serving. Enjoy!

Chicken with Mango Salsa

Ingredients:

6 tsp. Mrs. Dash® Fiesta Lime Seasoning Blend
1/2 small red onion diced
1 medium mango diced
4 boneless, skinless chicken breast, sliced thinly
1 large tomato diced

Intructions

Preheat oven to 350°F. Brush both sides of chicken breast with olive oil. Sprinkle with 1/2 of the Mrs. Dash® Fiesta Lime Seasoning on both sides. Bake chicken for 25 minutes or until chicken is cooked through

Combine mango, onions, tomatoes with the other 1/2 of the Mrs. Dash® Fiesta Lime and mix in a large bowl, cover and refrigerate. Arrange chicken on serving plates topped with mango salsa.

Cold Brown Rice Salad

Ingredients

Rice:
1 1/2 cups cooked brown rice, cooled to room temp.
1 cup peas, blanched
1/2 red bell pepper, chopped
1/4 red onion diced

Dressing:

2 tablespoons rice wine vinegar
2 tsp of Table Blend Mrs Dash Seasoning Blend
3 tablespoons vegetable oil
1 teaspoon toasted sesame oil

Directions

Combine the rice, peas, red bell pepper and red onion. Toss gently.

For the dressing: In a small bowl, mix and whisk until blended the rice wine vinegar and seasoning. Mix together and slowly drizzle in the vegetable oil and then the sesame oil.
Pour the dressing over the rice and mix until the rice is thinly coated. Taste, and re-season if necessary.

Butternut squash Juice

Simple, sweet, filling, healthy!!

Ingredients

1 Lb butternut squash diced
1 red apple
1 tsp Chia Seeds

Juice butternut squash and apple and as you stir add chia seeds….enjoy immediately!!

Butternut Squash Spinach Lasagna Rolls

For the Butternut Parmesan Sauce:

1 lb butternut squash, peeled and diced
1 teaspoon olive oil
1/4 cup shallots, minced
2 cloves garlic, minced
2 tbsp fresh grated parmesan cheese
1 Tbsp of Table Blend Mrs Dash Seasoning Blend

For the Lasagna:

9 whole grain lasagna noodles
10 oz package frozen chopped spinach, heated and squeezed well
15 oz fat free ricotta cheese
1/2 cup fresh grated Parmesan cheese
2 large egg or the equivalent of egg whites substitute
1 Tbsp of Original Blend Mrs Dash Seasoning Blend
1/2 cup of fat free Italian Blend Shredded Cheese

Directions:

Bring a large pot of water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon, reserve about 1 cup of the water and set aside, then blend until smooth in a blender, adding 1/4 cup of the reserved liquid to thin out.

Meanwhile, in a large deep non-stick skillet, add oil, sauté the shallots and garlic over medium-low heat until soft and golden, about 4 to 5 minutes. Add pureed butternut squash and Mrs Dash seasoning, and a little more of the reserved water to thin out to your liking. Stir in 2 1/2 tablespoons of the parmesan cheese and set aside.

Preheat oven to 350°F. Ladle about 1/2 cup butternut sauce sauce on the bottom of a 9 x 12 baking dish.

Combine spinach, ricotta, Parmesan, egg, seasoning, in a medium bowl.

On a flat working surface lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles

Ladle about 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp Italian cheese blend. Put foil over baking dish and bake for 40 minutes, or until cheese melts and everything is hot and bubbly.

Enjoy!!

Cajun Grilled Chicken

Ingredients

1 chicken breast, sliced in thin slices
2 Tbsp of lime juice
2 tsp of Mrs Dash Extra Spicy seasoning blend
2 Tbsp of Brown sugar

Instructions:

Mix lime juice, sugar and seasoning until well blended. Pour over chicken and refrigerate for at least 1 hour.
href=”https://healthyyummydishes.wordpress.com/wp-content/uploads/2013/10/20131026-214318.jpg”>

In an inside grill coated with cooking spray, grill chicken for 3-4 minutes on each side. Set aside and cover for at least 3-5 minutes.

Serve with sauté asparagus and wheat bulgur or vegetables of your choice!

<a

Bean quinoa salad

Bean quinoa salad

Ingredients

2 Cups of cooked Quinoa
1 Cup of fresh string beans. Cut to 1in pieces
1 Cup of dried cranberries roughly chopped
2 garlic cloves, chopped, or shredded
2 Tbsp of light sodium Soy sauce
2 Tbsp of Olive oil
1 Tbsp of rice vinegar
1 Tbsp of fresh ginger, chopped finely or shredded.

Blanch the strings beans and shock in a iced water bath.

Mix Quinoa, string beans and cranberries in a bowl.

In a tight lid jar, mix the soy sauce, olive oil, vinegar, garlic and ginger. Shake well until all ingredients are incorporated.

Pour soy mixture over Quinoa salad and mix well until completely coated. Refrigerate until ready to serve.

Enjoy!!!

Spinach Egg white Omelet

Ingredients:

3 egg whites
1 tablespoon water
1/2 tsp dried italian seasoning
1/4 tsp Freshly ground black pepper
3/4 cup chopped fresh baby spinach
1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan

Directions:

Combine egg whites, water, seasonings and pepper in a small bowl.

Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges.

As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g

Chicken Souvlaki on Pita

Ingredients

Souvlaki Marinade:

2 tablespoons freshly chopped dill leaves
1 tablespoon chopped garlic
2 teaspoons Italian seasoning
1 tablespoon lemon juice
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 1/2 pounds split chicken breast, bone and skin removed, sliced into 1-inch pieces
4-6 Whole wheat Pita Breads

Tzatziki Sauce:

1 small cucumber, diced
2 tablespoons freshly chopped dill leaves
1 (8-ounce) container plain yogurt
2 teaspoons lemon juice
2 teaspoons hot sauce
Salt and freshly ground black pepper

Toppings:

5 large romaine leaves, chopped
1 tomato, chopped
1 medium onion, thinly sliced

Directions:

Chicken:

In large bowl whisk together all the souvlaki ingredients, except the chicken.

Add the chicken and toss to coat. Cover and let marinate for at least 30 minutes or up to overnight in the refrigerator.

Heat a large skillet over medium-high heat. Remove the chicken from the marinade and add to the pan. Cook until the chicken is cooked through, about 10 to 12 minutes.

Tzatziki Sauce:

In a medium bowl combine all the tzatziki sauce ingredients and set aside.

Preheat a grill pan or grill over medium heat.
Grill the pita for 1 to 2 minutes per side. The pitas should be warm through but still soft and not too crispy.

To Assemble:

Put a grilled pita onto a plate, top with some cooked chicken, lettuce, tomato, onion and some tzatziki sauce. Repeat with remaining ingredients and arrange on a serving platter.