Stir-fry Chicken and Bok Choy For Stir-fry1 teaspoon light sesame oil1 pound boneless skinless chicken breasts (cut into 1 inch chunks)1 head of bok choy washed and cut into 1 inch strips2 large carrots peeled in strips or 1/2 cup matchstick carrots5-6 green onions diced1 tablespoon sesame seeds1/4 cup chopped cilantro if desiredFor Sauce:2 [...]
Roasted Bok Choy 12 ounces baby bok choy (cut in half lengthwise)2 tablespoons olive oilGround black pepper (to taste)1 teaspoon sesame oil1 tablespoon soy sauce1 teaspoon red wine vinegar1 teaspoon sugar1 teaspoon toasted sesame seeds Preheat oven to 400 F.Place bok choy on a rimmed baking sheet. Drizzle with olive oil and a few [...]
Garlic Bok Choy 1 tbsp vegetable oil5 cloves garlic - minced2 large shallots - minced2 pounds baby bok choy - halved or quartered2 tbsp soy sauce1 tsp sesame oil1 tsp crushed red pepper - optional Add the oil to a large wok or skillet over medium-high heat. Swirl to coat the entire surface of [...]
Discover easy ways to eat well, save money, and boost your health with nutrition educator Kellee Bennett
Fruit Salad 2 cups of orange segments (sliced)2 cups grapes (washed and cut in half)1 cup watermelon (cut in chunks)1 cup canned pears in 100% juice (drained – Fresh juice from 1 orange)1 tsp. of honey or agaveChopped or torn fresh mint Peel oranges and separate into segments.Slice the orange segments, cut grapes in [...]
Fruit Yogurt Dip 1 cup low-fat cream cheese (softened)½ cup nonfat vanilla yogurt¼ tsp. ground cinnamon1 tsp. honey Use a blender to mix cream cheese, nonfat vanilla yogurt, banana, honey, and cinnamon.Serve with cut-up fresh bananas, or any other fresh fruit such as grapes, or strawberries. Dessert, Side Dish, Snack
Homemade Sazón Seasoning 1 TBS ground coriander1 TBS ground cumin1 TBS achiote powder (or ground annatto seed)1 TBS ground or dried oregano1 TBS granulated garlic2 TSP salt2 TSP onion powder1 TSP – 1 Tsp black pepper Combine ingredients into a bowl and whisk until all spices are evenly mixed with no lumps.Store seasoning in [...]
Hearty Healthy Lentil Soup 1/2 pound French green lentils2 cups chopped yellow onions1 Tbsp. minced garlic1/4 cup good olive oil (plus additional for garnish)2 tsps. kosher salt1 tsp. freshly ground black pepper1 1/2 quarts low-sodium chicken or vegetable stock1 tsp. each dried thyme and cumin1 1/2 cups each medium-diced celery and carrots2 Tbsps. tomato [...]
Homemade Sofrito 1 bundle of cilantro1 bundle of culantro1 small yellow onion3 to 5 cloves of garlic5 to 6 small aji dulce peppers (may substitute with bell peppers)1 medium red bell pepper1 medium green bell pepper Be sure all herbs and peppers are well cleaned.Then, finely chop the garlic, onion, aji dulces and bell [...]
Key Lime Parfait 1 cup plain Greek nonfat yogurt1 tsp. honey1 key lime (zested)½ key lime (squeezed)¼ tsp. vanilla extract½ cup sliced fruit (strawberries, kiwi, melon, bananas, etc..)¼ cup chopped pecans (almonds or walnuts) Mix yogurt with honey, lime juice, lime zest and vanilla.Layer yogurt mixture with fruit in a bowl and top with [...]