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Download BALSAMIC CHICKEN MAKE FRESH DINNERS - HEART HEALTHY 1 Marinate chicken in the refrigerator with balsamic

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  • BALSAMIC CHICKEN WITH APPLE LENTIL SALAD

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    Grocery List WILDTREE PRODUCTS

    Basil Pesto Grapeseed Oil Herbes de Provence Blend

    BREAD/PASTA/RICE/FLOUR

    Lentils, ½ cup

    MISC.

    Balsamic vinegar, 3 tablespoons Pistachios, ¼ cup

    PRODUCE

    Celery, 2 stalks Apple, 1 each Baby spinach, 2 cups Scallions, 2 each Lemon, ½ each Parsley, ¼ cup

    PROTEIN

    Chicken breasts, boneless and skinless, 4 (4 ounce) each

    Tools You’ll Need Measuring cups Measuring spoons Knife Cutting board Mixing bowls Small saucepan Rubber spatula Tongs 12-inch nonstick skillet

    Quick Note Remember to read all the directions before cooking. You’ll thank us after!

    Food Tip Using acidic ingredients, such as balsamic vinegar or lemon juice, can help enhance flavors without adding salt.

    START TO FINISH 35-40 MINUTES

    MAKE FRESH DINNERS - HEART HEALTHY

    SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

    MAKES 4 SERVINGS

    Calories 350; Fat 13g; Saturated Fat 1.5g; Carbohydrates 27g; Fiber 7g; Protein 34g; Cholesterol 65mg; Sodium 150mg

  • FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

    INGREDIENTS 4 (4 ounce) boneless, skinless chicken breasts 3 tablespoons balsamic vinegar 2 tablespoons Basil Pesto Grapeseed Oil, divided 1 tablespoon Herbes de Provence Blend ½ cup lentils 2 scallions, sliced

    1 apple, diced 2 celery stalks, sliced ½ lemon, juiced 2 cups chopped baby spinach ¼ cup chopped parsley ¼ cup pistachios, chopped

    1 Marinate chicken in the refrigerator with balsamic vinegar, 1 tablespoon Basil Pesto Grapeseed Oil, and Herbes de Provence Blend for 20 minutes.

    3 Heat a 12-inch nonstick skillet over medium heat. Add chicken and cook for about 5 minutes on each side or until cooked through: 165°F.

    5 Fold in cooked lentils, spinach, and parsley. 6 Slice chicken and serve over salad. Garnish with pistachios.

    2 Prepare lentils according to package directions. Transfer to a bowl to cool.

    4 Meanwhile, toss scallions, apple, and celery together with lemon juice and remaining 1 tablespoon Basil Pesto Grapeseed Oil.

  • BROILED SALMON WITH LEMON HERB SAUCE

    Grocery List WILDTREE PRODUCTS

    Basil Pesto Grapeseed Oil Opa! Greek Seasoning Blend

    BREAD/PASTA/RICE/FLOUR

    Quinoa, 1 cup

    PRODUCE

    Green beans, 12 ounces Lemon, 1 each Garlic, 1 clove Parsley, 2 tablespoons chopped

    PROTEIN

    Salmon fillets, 4 (5 ounce) fillets

    Tools You’ll Need Knife Cutting board Measuring cups Measuring spoons Baking dish Mixing bowls 10-inch nonstick skillet Medium saucepan with lid

    Quick Note Remember to read all the directions before cooking. You’ll thank us after!

    Food Tip The American Heart Association recommends eating fish at least 2 times a week. Try this recipe and the Cod with Farro and Roasted Carrots to get your recommended weekly servings!

    START TO FINISH 25-30 MINUTES

    MAKE FRESH DINNERS - HEART HEALTHY

    SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

    MAKES 4 SERVINGS

    Calories 510; Fat 25g; Saturated Fat 3g; Carbohydrates 80g; Fiber 6g; Protein 36g; Cholesterol 80mg; Sodium 70mg

    ®

  • FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

    INGREDIENTS 1 cup quinoa (red or white) ¼ cup Basil Pesto Grapeseed Oil 1 lemon, juiced 1 clove garlic, minced

    1 teaspoon Opa! Greek Seasoning Blend 2 tablespoons chopped parsley 4 (5 ounce) salmon fillets 12 ounces green beans

    1 Preheat broiler. Prepare quinoa according to package directions; cover to keep warm.

    3 Place salmon in a baking dish. Spoon 1-2 teaspoons of lemon herb sauce over each salmon fillet. Broil for about 10 minutes or until salmon is cooked through: 140°F.

    5 Serve salmon and green beans over quinoa. Finish each plate with remaining lemon herb sauce and fresh basil if desired.

    2 Prepare lemon herb sauce: whisk together Basil Pesto Grapeseed Oil, lemon juice, garlic, Opa! Greek Seasoning Blend, and parsley.

    4 Heat 2 tablespoons of lemon herb sauce in a 10-inch nonstick skillet over medium heat. Add green beans and sauté for 5-10 minutes or until tender.

  • COD WITH FARRO & ROASTED CARROTS

    Grocery List WILDTREE PRODUCTS

    Basil Pesto Grapeseed Oil Garlic & Herb Blend Opa! Greek Seasoning Blend

    BREAD/PASTA/RICE/FLOUR

    Farro, 1 cup

    MISC.

    Tahini, ¼ cup

    PRODUCE

    Carrots, 1 pound Lemons, 2 each Garlic, 1 clove Dill, 2 tablespoons chopped

    PROTEIN

    Cod loin, 1 pound

    Tools You’ll Need Knife Cutting board Sheet pan Measuring cups Measuring spoons Mixing bowls Baking dish Pastry brush Medium saucepan

    Quick Note Remember to read all the directions before cooking. You’ll thank us after!

    Food Tip Tahini is a sesame paste and a staple in Mediterranean cooking. It can be found in the condiment section of your grocery store and sometimes in the ethnic foods department.

    START TO FINISH 40-45 MINUTES

    MAKE FRESH DINNERS - HEART HEALTHY

    SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

    MAKES 4 SERVINGS

    Calories 440; Fat 16g; Saturated Fat 2g; Carbohydrates 46g; Fiber 7g; Protein 30g; Cholesterol 50mg; Sodium 170mg

    ®

  • FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

    INGREDIENTS 1 pound carrots 2 tablespoons Basil Pesto Grapeseed Oil, divided 1 teaspoon Garlic & Herb Blend 2 lemons, divided 1 tablespoon Opa! Greek Seasoning Blend

    4 (4 ounce) cod loin pieces 1 cup dry farro ¼ cup tahini 1 clove garlic, minced 2 tablespoons chopped dill

    1 Preheat oven to 400°F. Peel carrots and slice in half length- wise. Spread in a singer layer on a sheet pan. Toss with 1 tablespoon Basil Pesto Grapeseed Oil and Garlic & Herb Blend. Roast for about 25-30 minutes or until tender.

    3 Prepare farro according to package directions. Cover to keep warm.

    5 Serve carrots and cod over farro and drizzle with tahini sauce. Serve with lemon wedges.

    2 Mix together juice from half a lemon, remaining 1 tablespoon Basil Pesto Grapeseed Oil, and Opa! Greek Seasoning Blend. Place cod in a baking dish and brush with mixture. Bake for about 15 minutes (depending on the thickness of the fish) or until cooked through: 140°F.

    4 Prepare tahini sauce: whisk together tahini, garlic, juice from half of lemon, and dill. Stir in 1 tablespoon of hot water at a time until the sauce reaches the desired consistency.

  • BAKED FALAFEL WITH TABBOULEH SALAD

    Grocery List WILDTREE PRODUCTS

    Basil Pesto Grapeseed Oil Garlic & Herb Blend Opa! Greek Seasoning Blend

    BREAD/PASTA/RICE/FLOUR

    Pearl barley, 1 cup Panko bread crumbs, ¼ cup

    DAIRY

    Greek yogurt, nonfat, 1 (5.3 ounce) container

    MISC.

    Chickpeas, 2 (15.5 ounce) cans Cumin, 1 teaspoon

    PRODUCE

    Cucumber, 1 cup diced + 1 cup shredded Tomatoes, 1 cup diced Parsley, ½ cup Cilantro, ¼ cup Red onion, ¼ cup finely diced Lemon, 1 each

    Tools You’ll Need Medium saucepan with lid Knife Cutting board Mixing bowls Measuring cups Measuring spoons

    Rubber spatula Can opener Strainer Food processor Baking sheet

    Quick Note Remember to read all the directions before cooking. You’ll thank us after!

    Food Tip Between the barley and the chickpeas, this recipe has 15g of fiber per serving! Fiber is associated with a decreased risk of cardiovascular disease.

    Worried About Time? No need! Your "active" time is really only 30 minutes!

    START TO FINISH 60-70 MINUTES

    MAKE FRESH DINNERS - HEART HEALTHY

    SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

    MAKES 6 SERVINGS

    Calories 420; Fat 13g; Saturated Fat 1g; Carbohydrates 63g; Fiber 15g; Protein 16g; Cholesterol 0mg; Sodium 290mg

    ®

  • FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

    INGREDIENTS 1 cup pearl barley 1 cup cucumber, diced + 1 cup shredded 1 cup tomatoes, diced ¼ cup finely diced red onion ½ cup parsley, divided ¼ cup Basil Pesto Grapeseed Oil 1 lemon, juiced 2 tablespoons Opa! Greek Seasoning Blend, divided

    ¼ cup cilantro 2 (15.5 ounce) cans chickpeas, drained and rinsed ¼ cup panko bread crumbs 1 tablespoon Garlic & Herb Blend 1 teaspoon cumin 1 (5.3 ounce) container nonfat Greek yogurt

    1 Prepare tabbouleh salad: cook barley according to package directions. Transfer to a bowl. While barley is cooking, prepare vegetables.

    3 Preheat oven to 400°F. Add remaining ¼ cup parsley, cilantro, chickpeas, panko bread crumbs, Garlic & Herb Blend, and cumin to a food processor. Puree until a thick paste forms, scraping the bowl as necessary. This may take up to 5 minutes. If the mixture is too dry to hold together, mix in 1 tablespoon of water at a time until mixture reaches desired consistency.

    5 While falafel are baking, prepare the cucumber sauce by combing the Greek yogurt, shredded cucumber, and remaining 1 tablespoon Opa! Greek Seasoning Blend. Refrigerate until serving.

    6 Serve falafel over prepared tabbouleh salad with cucumber sauce.

    2 Add diced cucumber, tomato, red onion, ¼ cup chopped parsley, Basil Pesto Grapeseed Oil, lemon juice, and 1 tablespoon Opa! Greek Seasoning Blend to the cooked barley. Refrigerate until serving.

    4 Shape the chickpea mixture into balls

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