Sauteed Chicken Breast W/Mustard & Tarragon

Try this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon to your Healthiest Way of Eating. Fresh herbs are a great way to enhance the taste of your meals and enjoy extra health-promoting nutrients as well.

Ingredients:

• 1 medium onion cut in half and sliced medium thick
• 5 medium cloves garlic, pressed
• 2 boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 TBS Dijon mustard
• 1 TBS + 1/2 cup chicken broth
• 2 tsp honey
• 1 TBS chopped fresh tarragon (or 1 tsp dried tarragon)
• 2 TBS chopped fresh parsley (or 2 tsp dried parsley)
• salt and white pepper to taste

Directions:

1.    Slice onion and press garlic and let sit for 5-10 minutes to bring out their hidden health benefits.

2.    Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 2 minutes.

3.    While onions are sautéing, cut chicken into pieces. Add chicken pieces and continue to sauté for another 3 minutes, stirring frequently to seal chicken on all sides. Add garlic and continue to sauté for another minute.

4.    Add mustard, 1/2 cup broth, and honey. Mix thoroughly and simmer uncovered for about 7-8 minutes on medium-high heat stirring occasionally to cook chicken evenly. This will also reduce sauce.

5.    While chicken is cooking, chop herbs and add at end with salt and pepper to taste.

Mushroom, Tomato & Basil Frittata

Frittatas such as this one are a great addition to your Healthiest Way of Eating any time of day. They not only provide great flavor one serving contains only 144 calories.

Prep and Cook Time: 20 minutes

Ingredients:

• 1/2 medium onion, minced
• 3 medium cloves garlic, pressed
• 1 TBS +1 TBS chicken broth
• 1 cup thinly sliced crimini mushrooms
• 1/2 medium tomato diced
• 3 large eggs
• 3 TBS chopped fresh basil
• salt and black pepper to taste

Directions:

1.    Mince onions and press garlic and let sit for 5 minutes to bring out their hidden health benefits.

2.    Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium low heat for 3 minutes, stirring frequently.

3.    Add garlic and mushrooms and continue to sauté for another 2 minutes.

4.    Add 1 TBS broth, tomato, salt, and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.

5.    Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Strawberry Smoothie

This health-promoting smoothie recipe provides a wonderful combination of flavors and nutrition to your Healthiest Way of Eating. The addition of tahini helps keep you satiated for a longer period than your usual smoothie.

Prep and Cook Time: 5 minutes

Ingredients:

• 4 large strawberries
• 1/4 cup low-fat plain yogurt
• 1 cup fresh orange juice
• 1 TBS tahini
• 1 medium size banana
• 1/2 tsp vanilla
• 1 TBS honey

Directions:

1.    Remove stems from strawberries and wash.

2.    Blend all ingredients in blender until smooth.

Black Bean Burrito

The combination of Southwestern ingredients and Eastern seasonings add a unique flavor to this burrito.  

Prep and Cook Time: 30 minutes

Ingredients:

• 1 medium onion, cut in half and sliced thin
• 4 medium cloves garlic, chopped
• 1 tsp minced fresh ginger
• 1-1/2 cups sweet potatoes cut in 1/2-inch cubes
• 1 cup green peppers, thinly julienned
• 1 cup red peppers, thinly julienned
• 1 tsp garam masala
• 1 TBS + 1/2 cup vegetable broth
• 2 cups or 1 15 oz can black beans (BPA free), drained
• 2 oz Chevre goat cheese (optional)
• salt and black pepper to taste
• 4 whole wheat tortillas
• Topping
• Prepared salsa (optional)
• 1 head of romaine lettuce, shredded (remove outer leaves and discard)

Directions:

1.    Chop onions and garlic and let sit for 5-10 minutes to bring out their health-promoting properties.

2.    Prepare other vegetables.

3.    Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala and sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.

4.    Add beans making sure they are rinsed and drained well first. Mix, cooking for another 5 minutes.

5.    Season with salt and pepper.

6.    While vegetables are cooking, shred lettuce.

7.    Place vegetable mixture in tortilla and top with goat cheese. Roll and top with salsa and shredded lettuce.