Nutritious and Delicious Recipes to Try

One of the biggest steps you can take to improve your nutritional wellness is to cook food at home instead of ordering takeout. So for today we rounded up some tasty, healthy recipes to try out. Check out our delicious and nutritious picks!

National Nutrition Month Recipe 1

Chicken and Biscuit Pot Pie

Ingredients:

For the filling:
  • Nonstick cooking spray
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
  • 4 teaspoons olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
  • 2 cloves garlic, minced
  • 1 1/2 cups low-fat milk
  • 1/4 cup all-purpose flour
  • 1 cup low-sodium chicken broth
  • 1 cup peas, thawed if frozen
  • 1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
  • 1/2 cup whole-wheat flour
  • 1/4 cup all-purpose flour
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3 tablespoons cold unsalted butter, cut into small pieces
  • 2 tablespoons canola oil
  • 1/2 cup low-fat buttermilk

Directions:

To make the filling:

Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray. Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. . Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.

To make the crust:

Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed. Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.

Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Vitamin K, Manganese, Phosphorus, Potassium, Selenium Good source of: Thiamin, Vitamin B12, Folate, Pantothenic Acid, Calcium, Iodine, Iron, Magnesium, Zinc

 

Chicken Enchiladas

Ingredients:

  • 3 tablespoons vegetable oil
  • 1 1/2 pounds skinless boneless chicken breast
  • Salt and pepper
  • 2 teaspoons cumin powder
  • 2 teaspoons garlic powder
  • 1 teaspoon Mexican Spice Blend
  • 1 red onion, chopped
  • 2 cloves garlic, minced
  • 1 cup frozen corn, thawed
  • 5 canned whole green chiles, seeded and coarsely chopped
  • 4 canned chipotle chiles, seeded and minced
  • 1 (28-ounce) can stewed tomatoes
  • 1/2 teaspoon all-purpose flour
  • 16 corn tortillas
  • 1 1/2 cups enchilada sauce, canned
  • 1 cup shredded Cheddar and Jack cheeses
  • Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes

Directions:

Coat large sauté pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder and Mexican spices before turning. Remove chicken to a platter, allow to cool.

Sauté onion and garlic in chicken drippings until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes, sauté 1 minute.

Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to sauté pan, combine with vegetables. Dust the mixture with flour to help set.

Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.

Bake for 15 minutes in a preheated 350-degree F oven until cheese melts. Garnish with cilantro, scallion, sour cream and chopped tomatoes before serving. Serve with Spanish rice and beans.

 

National Nutrition Month Recipe 2

Low-Cal Fettuccine Alfredo

Ingredients:

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

Directions:

Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

 

Chicken and Broccoli Stir-fry

Ingredients:

  • 1 pound chicken breast (about 2 breasts), cubed
  • 3 scallions, whites only, thinly sliced on an angle
  • 2 cloves garlic, minced
  • 1-inch piece peeled fresh ginger, minced
  • 1 tablespoon soy sauce
  • 2 tablespoons sugar
  • 1 tablespoon, plus 1 teaspoon cornstarch
  • 1 1/4 teaspoons salt
  • 1 tablespoon dry sherry
  • 1 tablespoon dark sesame oil
  • About 1/3 cup water
  • 3 tablespoons vegetable oil
  • 5 to 6 cups broccoli, trimmed sliced stalks and medium florets (keep the 2 cuts separate)
  • 3/4 to 1 teaspoon red chili flakes, optional
  • 1 tablespoon hoisin sauce
  • Garnish: toasted sesame seeds, optional
  • Serving suggestion: Jasmine rice

Directions:

In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with 1/3 cup water.

Heat a large nonstick skillet over high heat. Add 1 tablespoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more tablespoons oil. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

 

National Nutrition Month Recipe 3

Pork Chops with Apples and Garlic Smashed Potatoes

Ingredients:

  • 1 pound small fingerling potatoes
  • 2 cloves garlic
  • Kosher salt
  • 4 1/2-inch-thick boneless pork loin chops (5 ounces each)
  • 2 teaspoons chopped fresh sage
  • Freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 large red onion, cut into 1/2-inch wedges
  • 2 Granny Smith apples, cut into 1/2-inch pieces
  • 3/4 cup apple cider
  • 1/4 cup buttermilk

Directions:

Put the potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking until tender, about 15 minutes. Cover and set aside.

Meanwhile, rub both sides of the pork chops with the sage, and salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add 1 teaspoon olive oil and sear the chops until golden on both sides, about 5 minutes total. Transfer to a plate. Wipe out the skillet and add the remaining 2 teaspoons olive oil. Add the onion and apples and cook over medium-high heat until lightly browned, about 5 minutes. Season with salt and pepper and stir in the cider.

Return the chops to the skillet. Cover and cook, turning once, until just cooked through, 4 to 5 minutes. Drain the potatoes, reserving 1/4 cup liquid. Return the potatoes to the pan; add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples. Drizzle with the pan juices.

 

Garlic-Roasted Chicken

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 4 skin-on, boneless chicken breasts (about 11/2 pounds)
  • Kosher salt and freshly ground pepper
  • 2 heads garlic
  • 4 sprigs fresh rosemary
  • 4 slices sourdough bread, grilled or toasted
  • 2 tablespoons white wine vinegar

Directions:

Preheat the oven to 425 degrees F. Heat the olive oil in a large ovenproof skillet over medium-high heat. Season the chicken with salt and pepper and cook, skin-side down, until browned, about 5 minutes.

Separate the heads of garlic into cloves but do not peel. Flip the chicken; add the garlic and rosemary to the skillet and transfer to the oven. Roast until the chicken is cooked through but still moist, 15 to 20 more minutes.

Place the bread on a platter and top each slice with a chicken breast. Add the vinegar to the skillet and scrape up any browned bits with a wooden spoon. Add 3 tablespoons water and simmer until the sauce thickens slightly, about 2 minutes. Pour the sauce and garlic over the chicken and bread.

Tip: You can squeeze the garlic out of its skin and spread on the chicken or bread.

 

National Nutrition Month Recipe 4

Herbed Quinoa

Ingredients:

Quinoa:
  • 2 3/4 cups low-sodium chicken stock
  • 1/4 cup fresh lemon juice
  • 1 1/2 cups quinoa
Dressing:
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup fresh lemon juice
  • 3/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh parsley leaves
  • 1 tablespoon chopped fresh thyme leaves
  • 2 teaspoons lemon zest
  • Kosher salt and freshly ground black pepper

Directions:

For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

 

Lemon Ricotta Cookies with Lemon Glaze

Ingredients:

Cookies:
  • 2 1/2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 stick unsalted butter, softened
  • 2 cups sugar
  • 2 eggs
  • 1 (15-ounce) container whole milk ricotta cheese
  • 3 tablespoons lemon juice
  • 1 lemon, zested
Glaze:
  • 1 1/2 cups powdered sugar
  • 3 tablespoons lemon juice
  • 1 lemon, zested

Directions:

Preheat the oven to 375 degrees F.

Cookies:

In a medium bowl combine the flour, baking powder, and salt. Set aside.

In the large bowl combine the butter and the sugar. Using an electric mixer beat the butter and sugar until light and fluffy, about 3 minutes. Add the eggs, 1 at a time, beating until incorporated. Add the ricotta cheese, lemon juice, and lemon zest. Beat to combine. Stir in the dry ingredients.

Line 2 baking sheets with parchment paper. Spoon the dough (about 2 tablespoons for each cookie) onto the baking sheets. Bake for 15 minutes, until slightly golden at the edges. Remove from the oven and let the cookies rest on the baking sheet for 20 minutes.

Glaze:

Combine the powdered sugar, lemon juice, and lemon zest in a small bowl and stir until smooth. Spoon about 1/2-teaspoon onto each cookie and use the back of the spoon to gently spread. Let the glaze harden for about 2 hours. Pack the cookies into a decorative container.

By | 2018-03-29T12:48:58+00:00 March 20th, 2018|Monthly Spotlight, Nutrition, Recipes|0 Comments

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