Healthy Masked Sweet Potatoes

The spice mixture and orange juice in this recipe adds a wonderful complement to the flavor of the sweet potatoes for a great new addition to your Healthiest Way of Eating. It also contains only 98 calories. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

• 2 medium-sized sweet potatoes, sliced thin for quick cooking
• 2 TBS fresh orange juice
• 1/2 tsp garam masala
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1.    Bring lightly salted water to a boil in a steamer with a tight fitting lid.

2.    Steam peeled and sliced sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender

3.    When tender, mash with potato masher, adding rest of ingredients.

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.

Prep and Cook Time: 15 minutes

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.

Halibut W/Ginger & Scallions

This is one of my favorite Healthiest Way of Eating recipes. The health-promoting omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system.

Prep and Cook Time: 20 Minutes

Ingredients:

• 3/4 lb halibut cut into 2 pieces
• 1/4 cups light vegetable broth
• 1/4 cup mirin rice wine*
• 3 medium cloves garlic, chopped
• 1 TBS soy sauce
• 1 TBS fresh lemon juice
• 1 TBS minced fresh ginger
• 2 cups fresh shitake mushrooms, sliced 1/4-inch thick
• 1 cup coarsely chopped scallion
• salt and white pepper to taste
•  
• *mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store.

Directions:

1.    Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.

2.    Bring the broth and mirin wine to a simmer on medium-high heat in a 10-inch skillet.

3.    Add garlic, soy sauce, lemon juice, ginger, scallions, and mushrooms.

4.    Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.

Italian Navy Bean Soup With Rosemary

A quick, easy and delicious soup that helps keep you warm as the weather cools. Best of all, the taste gets better the second day!

Prep and Cook Time: 30 minutes

Ingredients:

• 1 medium onion, diced
• 1 medium carrot, diced
• 2 stalks celery, diced
• 5 cloves garlic, pressed
• 4 cups chicken or vegetable broth
• 4 cups kale, minced
• 1 15 oz can diced tomatoes
• 2 TBS chopped fresh oregano (or 2 tsp dried oregano)
• 1 tsp chopped fresh rosemary (or 1/3 tsp dried rosemary)
• 2 15oz cans navy beans (No BPA), drained
• salt & pepper to taste

Directions:

1.    Using 5 tablespoons of broth, Healthy Sauté onion, carrot, and celery in large soup pot over medium low heat for 5 minutes, stirring frequently.

2.    Add garlic and continue to sauté for another minute.

3.    Add rest of chicken or vegetable broth, kale, and tomatoes. If using dried rosemary and oregano, add them now as well.

4.    Simmer for 30 minutes over medium heat.

5.    Add beans, salt, and pepper. If using fresh herbs, add them now. Cook for several minutes so beans can heat through.