Recipe Redux: Lacinato Kale Salad with Peaches and Maple Vinaigrette

in LUNCH / Recipe Redux / Recipes / SALADS 6 comments

July is an amazing time of year in Chicago. The parks are bursting with activity, the pools are packed with every kid in the neighborhood and it seems like everyone is outside, enjoying every ray of sunshine. It’s a magical time of year here, and I love it. That energy always inspires me in the kitchen. I’ve long forgotten about those hearty winter dishes because my “palette” has been replaced with fresh, beautiful, summer produce.

That brings me to this month’s Recipe Redux theme, which is simply, use the beautiful produce that surrounds you to create a delicious dish. Challenge accepted! Seeing as I love a good salad, I turned my sights to one of my favorite greens, kale. Not just any kale though, dark green, dinosaur or lacinato kale. I love this type of kale, not just because it’s nutritious (that dark green color means it’s laden with good-for-you antioxidants!), but because it’s a bit sweeter and a little more tender than it’s conventional counterpart. It also makes a lovely salad when sliced into fun, thin little ribbons.

Kale is a good start, but then, what should I top it with? Well, of course more gorgeous produce! How about a bell pepper and oh, what about a delicious, ripe, juicy peach? And for a little crunch (and to get some healthy fats in there), how about some walnuts? Then, to keep things simple, a vinaigrette made with only five ingredients, all of which are kitchen staples. Success! (I forgot to mention the goat cheese, a definite necessity, don’t leave it out!)

Enjoy this lacinato kale salad with peaches and maple vinaigrette as a meal by topping it with grilled chicken or tofu. Or scoop it into bowls and serve it on the side with any summer meal. It can make a great appetizer too, a perfect starter that’s refreshing and just happens to be nutritious too!

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Lacinato Kale Salad with Peaches and Maple Vinaigrette

  • Author: Sara Haas
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Ingredients

Scale

For the dressing

  • 1 teaspoon dijon mustard
  • 1 tablespoon maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon minced shallot
  • 2 tablespoons olive oil

For the salad

  • 1 bunch (about 12 ounces) lacinato kale, thoroughly washed
  • 1 ripe peach, pitted and thinly sliced
  • 3/4 cup walnuts, toasted
  • 1/2 shallot, thinly sliced
  • 1 red bell pepper, seeded, stemmed and thinly sliced
  • 1/4 cup crumbled goat cheese
  • Salt and black pepper, to taste

Instructions

  1. To make the dressing: In a small bowl, whisk together the mustard, maple syrup, apple cider vinegar and shallot. Continue to whisk while streaming in the olive oil, mixing until combined.
  2. To make the salad: Remove the stems from the kale and reserve for another use (slice and use in a soup, for example). Thinly slice the kale leaves and place them in a large mixing bowl. Give the kale leaves a good massage with your hands to help soften them. Add half of the dressing and toss to coat. Let sit for about 10 minutes then add the peach slices, walnuts, shallot, pepper, goat cheese, along with a pinch of salt and a few grinds of black pepper. Add the remaining dressing and carefully toss everything together. Serve immediately.

Notes

  • This recipe makes about 8 cups of salad.

Nutrition

  • Serving Size: 6
  • Calories: 195
  • Sugar: 5
  • Sodium: 78
  • Fat: 15
  • Saturated Fat: 3
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 13
  • Protein: 6
  • Cholesterol: 5

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Caramelized Onion and Fennel Pizza

in DINNER / Recipes / VEGETARIAN 3 comments

Everyone has a favorite food, right? Mine just happens to be pizza. I mean, is there really another food that’s more perfect? Doughy crust, tangy, tomatoey (yup, I’m using that word) sauce, divine vegetables all topped with flavorful, umami-bursting cheese? Yes, please!!! Thus, the birth of the caramelized onion and fennel pizza.

As a food-lover, it’s a dish that constantly pleases me. From the myriad of toppings to the simplicity of a delicious pizza crust, it’s an ever-evolving food that can surprise, yet also elicit the feeling of familiarity and comfort. The dietitian in me, loves that pizza is the perfect platform for the wide assortment of delicious, nutritious foods out there. The combinations of those foods is almost limitless. I love whole wheat pizza dough topped with wild mushrooms or an array of broccoli, tomatoes, onions and peppers. Heck, you can even put fruit on top or what about grilled barbecue chicken or Thai-style pizza with cilantro, jalapenos, carrots and peanuts? See what I mean?

I’m always trying new things on my pizza and since I happened to have some extra fennel laying around, I decided to try that on my pizza. Caramelizing it with some onion, brought out a delicious sweet flavor and tasted amazing with fresh tomatoes and spinach. It turned out to be a winning combination that even my 2 1/2 year old loves. Try it now and let me know what you think!

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Caramelized Onion and Fennel Pizza

  • Author: Sara Haas
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Description

Slow cooked onions and fennel make the perfect topping for pizza!

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 medium yellow onion, thinly sliced (about 1 cup sliced)
  • 1 fennel bulb, core removed, thinly sliced
  • 1/4 teaspoon salt
  • 1 pound refrigerated pizza dough (preferably whole wheat)
  • 1/4 cup marinara/pizza sauce
  • 2 cups fresh baby spinach
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup shredded mozzarella cheese
  • 1/2 cup shredded parmesan cheese
  • 1 teaspoon Italian seasoning

Instructions

  1. Coat a large bowl with non-stick cooking spray, remove dough from packaging and place inside. Cover the top of the bowl with plastic wrap and rest on the counter while you prepare the caramelized onions and fennel.
  2. Preheat the oven to 420’F and place the rack in the lowest setting of the oven. (Don’t skip this pre-heating step! It’s important that your oven is nice and warm before putting your pizza in there! If you have a pizza stone, use it!)
  3. Heat the oil in a non-stick skillet over medium heat. Add the onion and fennel. Cook, stirring frequently for 5 minutes. Turn down the heat to low and cover with a lid or foil. Cook until onion and fennel are tender, stirring occasionally, about 35 more minutes. Remove from heat and season with salt.

To make the pizza

  1. Dust your counter or other clean work surface lightly with flour (any flour will do). Remove dough from the bowl and place on your work surface. Using a rolling pin or your hands, shape dough into a 12-inch circle.
  2. Transfer dough to a piece of parchment paper. Spread the pizza sauce over the crust and top with the spinach, caramelized onions and fennel, tomatoes and the cheese. Sprinkle with Italian seasoning.
  3. Keep the pizza on the parchment and either transfer it to the oven directly onto a pizza stone or set it on an inverted cookie sheet before placing in the oven.
  4. Bake for about 15 minutes, until cheese is melted and crust turns golden brown.
  5. Remove from the oven, cut and enjoy!

Nutrition

  • Serving Size: 6
  • Calories: 349
  • Sugar: 8
  • Sodium: 1101
  • Fat: 17
  • Saturated Fat: 5
  • Unsaturated Fat: 10
  • Trans Fat: 0
  • Carbohydrates: 39
  • Protein: 11
  • Cholesterol: 13

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Bulgur Breakfast Bowl with Minted Lime Yogurt

in BREAKFAST / OATS AND EVERYDAY BREAKFAST / Recipes 3 comments

Tired of your usual bowl of cereal in the morning? It’s no wonder if you are! You’re taste buds are likely bored after eating the same thing every day for breakfast. Yes, it’s reliable, but is that bowl of flakes filling your “nutritional bucket?” Meaning, is it offering a myriad of nutrients that keep your body fueled to function at its best? Instead of filling that bowl with cereal, why not give yourself a meal that tastes good, fills you up and gives you the energy you need to start your day off right?

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Grilled Chicken with Lemon Parsley Marinade

in CHICKEN AND OTHER POULTRY / DINNER / Recipes 0 comments

When it’s warm outside, I want to grill. I grew up in a household where summer meant almost every meal was made on a hot charcoal or gas grill out in our backyard. I never got much experience manning the grill as a kid, but I did have a nice moment where I backed into one in a swimsuit. Ouch! That’s one way to discourage you from grilling!

Flash forward and now I am officially my father’s daughter. While I could never top his grilling skills, I sure do try. I’ve grilled just about everything and you know what, so many things just “work” on the grill. It’s a great little cooking tool, one that can handle lean cuts of meat as well as vegetables and even fruits. I love it’s versatility which allows me to create healthful meals for friends and family.

I’ve created this Grilled Chicken with Lemon Parsley Marinade as tribute to all of those early grilled chicken meals. And I opted for a marinated chicken that could serve many purposes. This one does just that, because it’s great on top of salads, as a filler for pitas and wraps and even just enjoyed as it is.

The marinade serves two functions. The first function of course is flavor. Chicken breast is pretty bland and this marinade packs loads of flavor. The second is that it helps protect against some of the harmful carcinogens that can form when grilling meat.  I’ve also recommended to pound the chicken thin. This creates a chicken breast that’s uniform in size, which allows for even cooking, preventing underdone or overcooked chicken. Don’t skip that step!

Enjoy and let me know how you like it!

 

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Grilled Chicken with Parsley Lemon Marinade

  • Author: Sara Haas
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Description

A quick, simple marinade that adds just the right amount of flavor to any piece of chicken.

Ingredients

Scale
  • 3 garlic cloves, chopped
  • 1/4 cup olive oil
  • 1 pound chicken breasts
  • 1 cup parsley, leaves and stems, washed
  • 2 tablespoons water
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon Kosher or sea salt
  • 1/2 lemon, thinly sliced

Instructions

  1. Place chicken breasts in a re-sealable plastic bag. Seal the bag and using a meat mallet or rolling pin, pound the chicken until it’s a 1/2-inch thick.
  2. Combine the garlic, oil, parsley, water, salt and pepper in a blender or food processor and blend until smooth. Pour marinade, along with lemon slices into the bag with the chicken and seal the bag. Toss to coat. Remove any excess air from the bag and place chicken in the refrigerator to marinate. (I recommend putting the chicken in another vessel, like a bowl or dish, to prevent any cross-contamination in your fridge.) Marinate for at least 2 hours and up to 4 hours.
  3. When ready to cook, remove chicken from the refrigerator and preheat the grill to medium-high heat. Clean the grill thoroughly and brush grates lightly with canola oil.
  4. Once the grill is hot, add the chicken. Grill until chicken has reached an internal temperature of 165’F, about 8-10 minutes, flipping halfway through cooking time. Let rest before slicing.

Notes

  • This chicken is delicious on top of salads or pastas. It can even be used as a base for chicken salad, gyros or other sandwiches.

Nutrition

  • Serving Size: 4
  • Calories: 319
  • Sugar: 0
  • Sodium: 241
  • Fat: 18
  • Saturated Fat: 3
  • Unsaturated Fat: 14
  • Trans Fat: 0
  • Carbohydrates: 3
  • Protein: 36
  • Cholesterol: 96

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Turkey Burgers with Cherry Chipotle Ketchup

in CHICKEN AND OTHER POULTRY / DINNER / Recipes 0 comments

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I somehow had the good fortune of having a lot of extra cherries in my refrigerator. It has a little something to do with the fact that I love cherries and I can’t help myself when I see them on sale. So, to make a long story short, I may have bought more than I really needed. No way was I going to let them go to waste. I was on a mission and I knew I had to do something with them fast. I had just made dessert with cherries (see my Phyllo Cherry Pie Tartlets recipe), and I felt like I needed to make something savory instead. But what?

Turkey burgers were on the menu for dinner. Usually I keep those pretty simple, topping them with ketchup, mustard, lettuce and tomato. But then I started thinking about ketchup and that got me thinking cherry ketchup. Could it work? Well, of course it could. But I wanted it to be spicy, so what else could I use? Right! The chipotle chiles I had in my freezer would be perfect. And that, my friend’s is how Cherry Chipotle Ketchup came into my life.

I added some great aromatics, like onion and garlic to mix along with a little acid (apple cider vinegar) and some fresh thyme. A little hit of sweetness from honey was the perfect balance for the heat. It all simmered in my pot while I made the turkey burgers. Fast and homemade ketchup in no time! Plus, you’ll get less sodium and more nutrition! Cherries are packed with nutrition, containing plenty of potassium which helps with managing blood pressure and are loaded with antioxidants to help fight off those big, bad free radicals to lead to cancer and other diseases.
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Turkey Burgers with Cherry Chipotle Ketchup

  • Author: Sara Haas
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Description

A flavorful turkey burger topped with a spicy, sweet ketchup made from cherries and chipotle peppers.

Ingredients

Scale

For the Ketchup

  • 1 teaspoon olive oil
  • 2 tablespoons finely chopped red onion
  • 1 garlic clove, minced
  • 1 cup pitted, sweet cherries, chopped
  • 1 canned chipotle pepper in adobo
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1 sprig fresh thyme
  • 1/2 cup water

For the burgers

  • 1 pound lean ground turkey
  • 1/8 teaspoon salt
  • ¼ teaspoon freshly cracked black pepper
  • 8 small, whole wheat buns, split and toasted
  • 8 green leaf lettuce leaves, washed and torn

Instructions

To Make the Ketchup

  1. Add the oil to a small saucepot and set over medium heat. Once hot, add the onions and cook, stirring often until softened, about 3-4 minutes. Add garlic, cook 1 more minute. Add the cherries and cook about 3 more minutes. Add the remaining ingredients, stir and bring to a simmer. Cook the cherry mixture uncovered for about 20-25 minutes, stirring occasionally.
  2. Remove the thyme stem and transfer the mixture to a blender or food processor. Allow to cool slightly, then puree mixture (allowing a place for steam to escape if mixture is still rather warm) until smooth. Alternatively, puree the mixture in the pot using a stick blender.
  3. Return the mixture back to the sauce pot and cook an additional 15 minutes. Remove from pot and allow to cool before serving.

For the burgers

  1. Preheat the grill and clean well with a grill brush.
  2. Shape the ground turkey into 8 equal-sized patties, about 2-3 tablespoons each. Season with salt and pepper.
  3. Lightly brush the grill grates with canola oil. Place burger patties on the grill and cook for about 4 minutes on each side. Use a food thermometer to ensure burgers have reached 165’F.
  4. Place cooked burgers on the buns and top with chipotle ketchup and lettuce.

Notes

  • Need to turn down the heat? Simply add less chipotle pepper.
  • Want to jazz it up? Add a dash of cinnamon or cardamom.
  • Want a little more sweetness? Add 1-2 more teaspoons of honey

Nutrition

  • Serving Size: 8
  • Calories: 337
  • Sugar: 8
  • Sodium: 215
  • Fat: 11
  • Saturated Fat: 3
  • Unsaturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 40
  • Protein: 23
  • Cholesterol: 60

Did you make this recipe?

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Green Bean and Corn Salad

in LUNCH / Recipes / SALADS / The Cutting Board Blog 0 comments

Green Beans and Corn Salad

 

Summer!!! It’s finally here! I can, at last, look out my window and see leaves on the trees and grass on the ground. This makes me so incredibly happy! Besides the nicer, warmer weather, I’m also very excited about the plethora of amazing fresh produce practically spilling out of the bins at the supermarket and farmer’s markets. It’s like Christmas every day for me! To honor that excitement, one of my most recent posts on the Cutting Board Blog is for a Green Bean and Corn Salad. It’s a simple salad that highlights the beauty of summer produce. So enjoy and hey, why not bring it your July 4th party? It’s perfect for picnics and potlucks.

Click here for the link to the recipe.

Easy Lightened Up Tartar Sauce

in Condiments, Dressings & Sauces / Recipes 0 comments

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As a kid, I loved the fish sandwich from a certain fast-food chain that shall remain nameless. There was something about it that I just really enjoyed…and I’m quite convinced it was the tartar sauce. For some reason, I always felt that tartar sauce was something special, reserved for fast-food meals or vacation fish joints. We never had it at my house, making it even more alluring.

My fascination with tartar sauce continues. To me, there’s nothing better than a little dab of it on a grilled piece of tilapia or smeared on a hearty bun along with a piece of blackened perch and lots of lettuce. It’s the perfect complement to so many great fish dishes.

That’s why I’ve created my own, simplified, healthier tartar sauce recipe. The ingredients are mostly staples in the pantry, and I’ve used granulated and powdered versions of onion and garlic, respectively, for even quicker and easier preparation. Of course I swapped out most of the mayo for low-fat, plain Greek yogurt, saving calories and adding protein and calcium!

Try it as is, or add a splash of hot sauce or sriracha to spice it up. Experiment with fresh herbs like dill and thyme. It’s the perfect condiment compliment to your favorite fish dish!

 

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Easy Lightened Up Tartar Sauce

  • Author: Sara Haas
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Description

The perfect topping for your favorite fish recipes!

Ingredients

Scale
  • 1 tablespoon olive oil mayonnaise
  • 3 tablespoons low-fat plain Greek yogurt
  • 3–4 hamburger dill chips, chopped
  • 1/4 teaspoon ground mustard seed
  • 1/4 teaspoon onion granules
  • 1/4 teaspoon garlic powder
  • 1 teaspoon fresh lemon juice
  • pinch of sugar

Instructions

  1. Combine all ingredients in a bowl and mix well. Cover and refrigerate until ready to enjoy.

Notes

  • Makes 1/4 cup total with 1 tablespoon as a serving.
  • This sauce tastes even better when made ahead of time. Make it in the morning before work so that you can have it on your blackened tilapia at dinner!

Nutrition

  • Serving Size: 4
  • Calories: 241
  • Sugar: 1
  • Sodium: 64
  • Fat: 17
  • Saturated Fat: 6
  • Unsaturated Fat: 9
  • Trans Fat: 1
  • Carbohydrates: 1
  • Protein: 20
  • Cholesterol: 68

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Phyllo Cherry Pie Tartlets: Recipe Redux

in DESSERT / OTHER SWEET TREATS / Recipe Redux / Recipes 0 comments

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My grandmother passed away when I was a Freshman in college. It was a sad time for me. I remember packing my bags and making the trek home for her funeral. Like most grandmothers, she meant so much to me. It wasn’t until she passed that I really started to appreciate all that she was.

What I loved most about her was her vibrant personality and unique outlook on life. She lived life to it’s fullest, having a blast doing just about everything. She loved playing cards and Boggle (a game I’m not even sure exists anymore) and she adored hosting parties and cooking fabulous food for holidays. She did it up right, laying out the best china and lighting candles. I don’t think I appreciated it then, but I do remember thinking it was “kind of cool.” She was a spunky, sassy Martha Stewart…a lit cigarette in one hand and a wooden spoon stuck in a pot of something tasty in the other. I can still picture her now at the stove.Iphone062015 060

While I wish we had more time to spend together, as I’m sure I would totally appreciate her so much more now, I am so grateful for all of my memories. There’s one memory that stands out for me..it’s her famous cherry pie. I’m pretty sure it came from the back of Eagle Brand Milk can, but she didn’t identify the source on her recipe card. Anyway, it was delicious! A crust topped with almonds, then filled with a decadently rich filling and topped with sweetened, tart cherries. It was to die for (and a total calorie bomb!)

This month’s Recipe Redux theme was to “redux” one of our favorite pie recipes. I had no hesitation deciding to honor my grandmother’s cherry pie recipe. While she certainly wouldn’t have deemed it necessary to “lighten-up” a dessert, I still think she would be surprised at how well the modifications to her classic cherry pie turned out. To undo some of the calorie damage, I took out plenty of the sugar and also lightened up the crust, opting for mini-phyllo cups instead. It’s a perfect sweet treat and a lovely addition to any party, picnic or shower.

So, break out the china and light the candles, because you’re in for a treat!

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Phyllo Cherry Pie Tartlets

  • Author: Sara Haas
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Description

A perfect bite of tart cherries piled on top of a sweet, almond and lemon-infused filling.

Ingredients

Scale

For the Phyllo Shells

  • 30 mini phyllo cups (found in the freezer section), thawed
  • 2 tablespoons sliced almonds, toasted

For the Filling

  • 3/4 cup sweetened condensed milk
  • 2 tablespoons lemon juice
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 cup whipping cream, whipped

For the Cherries

  • 14 1/2 ounce can of water-packed tart cherries
  • 2 tablespoons sugar
  • 2 1/4 teaspoons cornstarch

Instructions

To Prepare the Phyllo Shells

  1. Line the shells on a sheet pan and place a few toasted, sliced almonds in each shell. Keep nearby while you make the filling.

To Make the Filling

  1. Combine the sweetened condensed milk, lemon juice, vanilla extract and almond extract in a mixing bowl. Fold in the whipped cream. Fill each phyllo cup with a heaping teaspoon of the filling. Cover the pan with plastic and refrigerate until firm, about 1-2 hours.

To Make the Cherry Topping

  1. Drain the cherry water (about 1/2 cup) from the cherries into a sauce pan. Add in the sugar and cornstarch, whisking until combined. Set the mixture over medium-low heat and cook, stirring constantly, until thickened. Add the drained cherries to pan and stir.
  2. Remove the phyllo shells from the refrigerator. Top each shell with a spoonful of the cherry mixture. Cover and refrigerate until firm, about 1-2 hours.

Nutrition

  • Serving Size: 15
  • Calories: 197
  • Sugar: 11
  • Sodium: 205
  • Fat: 5
  • Saturated Fat: 2
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 32
  • Protein: 4
  • Cholesterol: 10

Did you make this recipe?

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Fill the Energy Void With These 5 Healthy Snack Ideas

in Recipes / Stack.com 0 comments

Fruit snack

 

Let’s face it, your snack is boring. You’re out of ideas, so you always grab the granola bar or your “usual” bag of trail mix when a hunger pang hits. Sure, those things are easy, but if you’re eating the same things all of the time, how are you ever going to get all of those fabulous nutrients you need!? Read about ways to jazz up your snacking to prevent snack boredom and boost nutrition from my newest article on Stack.com.

Meal Plan like a Pro! Grab my NEW Meal Planning Workbook!

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