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Sunday March 04, 2012 at 14:06

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White Chicken Chili


This hearty dish is a wonderful alternative to a regular beef chili and also contains many beneficial herbs including turmeric which may help prevent cancer, Alzheimer’s, heartburn and arthritis.

 

 

Serves 10

Serving Size: 1 cup

 

Ingredients:

 

8 ounces cooked, shredded white or dark meat chicken – no skin or bone

1 medium onion, chopped

4 ounces sliced mushrooms

½ pound chopped fresh kale

1 – 14 ounce can low fat, reduced sodium chicken broth

2 cups water

1 – 15.5 ounce can navy beans, drained and rinsed

1 – 15.5 ounce can white corn, drained and rinsed

1 – 4.5 ounce can chopped green chilies

2 teaspoons lemon pepper seasoning

2 teaspoons dried parsley or ¼ cup fresh parsley

1 teaspoon roasted garlic (this comes in a jar) or 1 minced garlic clove

½ teaspoon cumin

½ teaspoon chili powder

½ teaspoon dried mustard

½ teaspoon turmeric

Pepper to taste

 

Directions:

 

In a large stockpot, add chicken, onion, mushrooms, chicken broth, water, navy beans, corn, chilies, garlic and seasonings. Bring to a boil and then simmer for 45 minutes to one hour, stirring occasionally. Add kale in the last 15-20 minutes.

 

 

 

Nutritional information per serving :

Calories: 125

Total Fat:  1g

Saturated Fat:

Sodium: 314 mg

Carbohydrates:  18g

Protein: 

Fiber:  4

Monday January 16, 2012 at 22:24

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Mini Cheese and Basil Pizzas

One of my dietitian friends asked for some quick but heart healthy appetizer recipes.  Here’s one I dug out of our archives….

Serves 1

Serving Size:  2 mini pizzas

Ingredients: 

  1. Whole Grain English Muffin – sliced in 2

¼ cup marinara or tomato sauce

¼ cup your favorite olives, halved or sliced

¼ cup loosely chopped mushroom (about 4-5 whole mushrooms)

5-6  basil leaves - loosely chopped  (add some fresh oregano, too!)

1/3 cup part skim shredded mozzarella cheese

 

Directions:

Preheat oven to 400 degrees. Place English Muffin halves on baking sheet. Top with marina sauce, olives, mushrooms, and  sprinkle cheese on top. Baked for 8-10 minutes or until cheese melts 

 

Nutritional information per serving :

Calories: 240

Total Fat: 7g

Saturated Fat: 3g

Sodium:  490 mg

Carbohydrates: 30g 

Protein:  14g

Fiber:  5g

 

Monday January 02, 2012 at 21:25

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Three Grain Salad

Working on getting more whole grain into your diet?  Try this one out.  You can use whatever grain you have in your cupboard and whatever fresh herbs you have in your garden!  

Ingredients

Spelt 1 cup

Wheat berries 1 cup

Rye berries 1 cup

Water 3 quarts

Kalamata Olive halves 1 cup

Feta cheese, crumbled 1 cup

Medium cucumber, diced 1 

Medium tomatoes, diced 2

Small red onion, diced 1

Oregano leaves, chopped 1/2 cup

Parsley leaves, chopped 1/2 cup

Dressing:

Apple cider vinegar 1/3 cup

Olive oil 2/3 cup

Garlic cloves, minced 2 tsp

Salt & Pepper

Directions

Bring the water to a boil in a large pot.  Rinse the grains and add them to the boiling water. Reduce heat and simmer for about 45 minutes.  Drain and cool.  Combine with the olives, cheese, vegetables and herbs.  Whisk dressing ingredients together. Add to everything else and mix. Refrigerate for at least an hour.  Serve on a bed of lettuce or whatever greens you have in the garden and garnished with sprigs of oregano and parsley.

Monday January 02, 2012 at 16:18

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tumblrbot asked: WHAT IS YOUR FAVORITE INANIMATE OBJECT?

Food, of course!

Wednesday December 07, 2011 at 23:31

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Crockpot Hummus Recipe Receives Kudos!

A Lebanese family stopped by, to try our wraps at the Ovis Hill Farm Festival and the mom remarked our hummus was very good and of perfect consistency!  So here’s the recipe that I adapted from one posted on Food.com by 3KillerBs.

Makes 2 Quarts

Ingredients:

1 lb dried chickpeas

1 cup tahini

3/4 cup lemon juice

1/2 cup organic virgin olive oil

8 garlic cloves, peeled

1 Tbsp. salt

1 tsp. ground cumin

Directions:

Rinse beans in a colander, transfer to your crockpot and then cover beans with 2 inches of water.  Soak overnight.  Pour off water, rinse beans and add fresh water so beans are covered with 3 inches of water.  Cook on low setting for about 8 hours.

Drain beans, putting the liquid aside.  Put some of all ingredients in a food processor and blend to a peanut butter consistency.  You will have to use a small amount of the reserved water, once you’ve used all the lemon juice and oil.  Mix all the batches together in a large bowl.  


Tuesday November 01, 2011 at 0:20

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Hummus Veggie Wraps at Ovis Hill Fall Festival As promised, here is the fast and super easy recipe for the wraps that we were sampling this past Saturday (despite the wind & rain!) Ingredients: Whole grain large tortilla 1/2 cup hummus (preferably homemade…we’ll post that next week) 3/4 cup fresh, seasonal, local veggies from your garden or Farmers’ Market.  Saturday we used mixed greens like arugula, radish, tender collard & mustard, plus chopped radish root. Your favorite vinegar Directions: Spread the hummus on the tortilla, as pictured above.  Layer the veggies on the hummus.  Sprinkle with vinegar and roll!   Even the children all loved them!

Hummus Veggie Wraps at Ovis Hill Fall Festival

As promised, here is the fast and super easy recipe for the wraps that we were sampling this past Saturday (despite the wind & rain!)

Ingredients:

Whole grain large tortilla

1/2 cup hummus (preferably homemade…we’ll post that next week)

3/4 cup fresh, seasonal, local veggies from your garden or Farmers’ Market.  Saturday we used mixed greens like arugula, radish, tender collard & mustard, plus chopped radish root.

Your favorite vinegar

Directions:

Spread the hummus on the tortilla, as pictured above.  Layer the veggies on the hummus.  Sprinkle with vinegar and roll!  

Even the children all loved them!

Saturday October 22, 2011 at 17:32

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A Southern Tradition with a Curry Twist

Collard greens grow in our South Carolina garden nearly year round and have become a near staple in our diet.  Not a native to the area, I didn’t learn to cook them traditionally with ham hock or fatback.  So, left to my own devices, this is the recipe that I came up with.  It works well with kale and turnip greens, as well.  Try it out!

Curried Collards

Serves 2 

Ingredients:

 

1 bunch collard greens (about 12 large leaves), tear leaves from stems and chop or tear into pieces.

½ medium onion, chopped

2 cloves garlic, minced

1 tsp butter (pasture fed)

2 tsp olive oil

1 tsp curry powder

¼ tsp ginger

1 low sodium veggie boullion cube

¼ cup white wine

¼ tsp black pepper

 

Heat a large pan on medium high heat. Add butter and olive oil and sauteé onions and collards until greens are limp.  Stir in garlic, curry, ginger and pepper and cook for 1 minute.  Add the rest of the ingredients, cover, reduce heat to low and cook for 20-30 minutes, to desired tenderness.


Monday September 26, 2011 at 23:29

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Need a Kick Start for Losing Weight?

The Equinox has ushered in a new season.  The weather is cooling down and it’s a perfect time to get outside for invigorating, stress busting walks.  Increasing your activity will use up calories to help with weight loss but if you want faster results, couple the exercise with reducing the  calories that you eat.  Of course, no one wants to compromise taste to do that, so check out our 2 Week Fast Track Meal Plan.  Each day provides about 1200 calories.  (Guys will need to add a few servings of healthy foods daily.)  You can use the Fast Track as a guideline, or you might just want to get some new meal ideas.  Simply, go to www.ontracklifestyles.com and click on Menus & More.   Contact us if you have questions.  And Enjoy!

Wednesday September 21, 2011 at 22:58

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A Summer Recipe for the Summer’s End

Italian Rotini Salad

Ingredients: 

8 oz. Whole wheat rotini

1/4 cup olive oil

1/4 cup pesto

3 Tbsp Lemon juice

1 cup garden peas

1/4 cup chopped red onion

1/4 cup chopped fresh parsley 

4 oz (about 3/4 cup) feta cheese (try tomato-basil)

1 medium cucumber, seeded and chopped

1 1/2 cups tomatoes, seeded and chopped

6 oz. Jars marinated artichokes, drained and chopped

1/2 cup Kalamata olive halves

8 oz free range chicken breast, microwave until juice is clear and shred into bite size pieces

1 Tbsp. Dried oregano

1/2 tsp salt 

Pepper to taste

Cook the rotini according to package directions.  Drain and rinse with cold water.  Mix olive oil, pesto, lemon juice, oregano, salt and pepper.  Combine the rest of the ingredients in a large bowl.  Add the oil pesto dressing and toss.  Refrigerate for 3-4 hours.  Serve over a bed of lettuce…not iceberg, of course.  


Tuesday April 26, 2011 at 19:34

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Quinoa Chicken Salad

A friend asked me for a quinoa salad recipe that I made sometime ago.  I still haven’t put my hands on it, but while I was searching around, I came across this recipe of Kitty’s that’s wonderful.  This is the perfect time of year to try this nutritious meal.  

Serves: 6 Serving Size: 1 cup

Ingredients: 1 cup quinoa, rinsed, cooked and toasted

6 oz. browned free range chicken breast strips,chopped

6 green onions

1 cup seedless red grapes, halved

½ cup walnut pieces, toasted

½ cup Italian Dressing  (look for one with olive oil)

Directions: Cook quinoa in large saucepan filled with boiling salted water for 10 to 12 minutes, until tender. Drain. Heat a skillet to medium-high heat. Use non-stick spray to coat skilled and toast quinoa, stirring frequently until dry. Transfer to a large bowl. Add remaining ingredients. Toss lightly. Serve immediately over a bed of greens, or refrigerate up to 3 days. Nutritional information per serving : Calories: 300 Fat: 16 gm Cholesterol: 20 mg Sodium: 75 mg Carbohydrates: 29 gm Protein: 11 gm Fiber: 3 gm Exchanges: 1 carb, 3 fat, 1½ protein

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