balsamic chicken make fresh dinners - heart healthy …€¦ · 1 marinate chicken in the...

BALSAMIC CHICKEN WITH APPLE LENTIL SALAD

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Grocery List WILDTREE PRODUCTS

Basil Pesto Grapeseed OilHerbes de Provence Blend

BREAD/PASTA/RICE/FLOUR

Lentils, ½ cup

MISC.

Balsamic vinegar, 3 tablespoonsPistachios, ¼ cup

PRODUCE

Celery, 2 stalksApple, 1 eachBaby spinach, 2 cupsScallions, 2 eachLemon, ½ eachParsley, ¼ cup

PROTEIN

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

Tools You’ll Need Measuring cupsMeasuring spoonsKnifeCutting boardMixing bowlsSmall saucepanRubber spatulaTongs12-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 FINISH35-40 MINUTES

MAKE FRESH DINNERS - HEART HEALTHY

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MAKES 4SERVINGS

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 breasts3 tablespoons balsamic vinegar2 tablespoons Basil Pesto Grapeseed Oil, divided1 tablespoon Herbes de Provence Blend½ cup lentils2 scallions, sliced

1 apple, diced2 celery stalks, sliced½ lemon, juiced2 cups chopped baby spinach¼ cup chopped parsley¼ 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


Basil Pesto Grapeseed OilOpa! Greek Seasoning Blend


Quinoa, 1 cup

PRODUCE

Green beans, 12 ouncesLemon, 1 eachGarlic, 1 cloveParsley, 2 tablespoons chopped

PROTEIN

Salmon fillets, 4 (5 ounce) fillets

Tools You’ll Need KnifeCutting boardMeasuring cupsMeasuring spoonsBaking dishMixing bowls10-inch nonstick skilletMedium saucepan with lid


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!




MAKES 4SERVINGS

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

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INGREDIENTS 1 cup quinoa (red or white)¼ cup Basil Pesto Grapeseed Oil1 lemon, juiced1 clove garlic, minced

1 teaspoon Opa! Greek Seasoning Blend2 tablespoons chopped parsley4 (5 ounce) salmon fillets12 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


Basil Pesto Grapeseed OilGarlic & Herb BlendOpa! Greek Seasoning Blend


Farro, 1 cup

MISC.

Tahini, ¼ cup

PRODUCE

Carrots, 1 poundLemons, 2 eachGarlic, 1 cloveDill, 2 tablespoons chopped

PROTEIN

Cod loin, 1 pound

Tools You’ll Need KnifeCutting boardSheet panMeasuring cupsMeasuring spoonsMixing bowlsBaking dishPastry brushMedium saucepan


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.




MAKES 4SERVINGS


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INGREDIENTS 1 pound carrots2 tablespoons Basil Pesto Grapeseed Oil, divided1 teaspoon Garlic & Herb Blend2 lemons, divided1 tablespoon Opa! Greek Seasoning Blend

4 (4 ounce) cod loin pieces1 cup dry farro¼ cup tahini1 clove garlic, minced2 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


Basil Pesto Grapeseed OilGarlic & Herb Blend Opa! Greek Seasoning Blend


Pearl barley, 1 cupPanko 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 shreddedTomatoes, 1 cup dicedParsley, ½ cupCilantro, ¼ cupRed onion, ¼ cup finely dicedLemon, 1 each

Tools You’ll Need Medium saucepan with lidKnifeCutting boardMixing bowlsMeasuring cupsMeasuring spoons

Rubber spatulaCan openerStrainerFood processorBaking sheet


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

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




MAKES 6SERVINGS


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INGREDIENTS 1 cup pearl barley1 cup cucumber, diced + 1 cup shredded1 cup tomatoes, diced¼ cup finely diced red onion½ cup parsley, divided¼ cup Basil Pesto Grapeseed Oil1 lemon, juiced2 tablespoons Opa! Greek Seasoning Blend, divided

¼ cup cilantro 2 (15.5 ounce) cans chickpeas, drained and rinsed ¼ cup panko bread crumbs1 tablespoon Garlic & Herb Blend1 teaspoon cumin1 (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 using 1-2 tablespoons per ball; makes about 18 falafel. Bake for 15 minutes.

PAN SEARED BBQ CHICKEN WITH GREEN BEANS


Basil Pesto Grapeseed OilGarlic & Herb BlendHappenin’ Hot Pepper JellyOpa! Greek Seasoning BlendWorcestershire Sauce


Instant brown rice, 2 cups

MISC.

Tomato paste, ¼ cupYellow mustard, ½ tablespoonApple cider vinegar, ¼ cup

PRODUCE

Garlic, 1 cloveGreen beans, 12 ounces

PROTEIN

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

Tools You’ll Need KnifeCutting boardSmall saucepan with lid10-inch nonstick skillet with lid12-inch nonstick skilletWhiskTongsMeasuring spoons Measuring cupsMedium saucepan with lid


Food Tip Basil Pesto Grapeseed Oil has all of the great pesto flavor, with none of the sodium of prepared pesto.




MAKES 4SERVINGS


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INGREDIENTS ¼ cup tomato paste½ cup Happenin’ Hot Pepper Jelly1 tablespoon Worcestershire Sauce½ tablespoon yellow mustard1 garlic clove, chopped¼ cup apple cider vinegar

2 cups instant brown rice2 tablespoons Basil Pesto Grapeseed Oil, divided4 (4 ounce) boneless, skinless chicken breasts1 teaspoon Garlic & Herb Blend12 ounces green beans1 teaspoon Opa! Greek Seasoning Blend

1 Make BBQ Sauce. Combine tomato paste, Happenin’ Hot Pepper Jelly, Worcestershire Sauce, yellow mustard, garlic, and apple cider vinegar in a small saucepan. Bring to a simmer and cook, covered, for 10 minutes.

3 Heat 1 tablespoon Basil Pesto Grapeseed Oil in a 10-inch nonstick skillet over medium-high heat. Season chicken with Garlic & Herb Blend. Sear chicken on one side, flip, and reduce heat to medium-low.

5 Heat remaining 1 tablespoon Basil Pesto Grapeseed Oil in a 12-inch nonstick skillet over medium heat. Add green beans and season with Opa! Greek Seasoning Blend. Sauté for 5-10 minutes or until tender.

6 Serve chicken with rice and green beans.

2 Prepare rice according to package directions. Cover to keep warm.

4 Add BBQ sauce from step 1 and toss chicken in sauce. Cover and simmer for about 10 minutes or until chicken is cooked through: 165°F.

SHREDDED PORK TACOS


Garlic & Herb BlendHappenin' Hot Pepper Jelly


Corn tortilla, 10 (6-inch) each

MISC.

Rice vinegar, seasoned, ¼ cupHoney, 1 tablespoon

PRODUCE

Red cabbage, ½ headCarrots, 2 eachCilantro, ½ cup chopped

PROTEIN

Pork tenderloin, 1½ pounds

Tools You’ll Need KnifeCutting boardMixing bowlsMeasuring cupsMeasuring spoonsBaking dishFoilTongs


Food Tip Short on time in the evening? Cook the whole pork tenderloin in the slow cooker instead and have it ready to go when you get home.




MAKES 5SERVINGS

Calories 330; Fat 3.5g; Saturated Fat 0.5g; Carbohydrates 42g; Fiber 5g; Protein 34g; Cholesterol 75mg; Sodium 280mg

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INGREDIENTS 1½ pounds pork tenderloin2 tablespoons Happenin’ Hot Pepper Jelly½ teaspoon Garlic & Herb Blend½ head red cabbage, thinly sliced (about 3 cups)½ cup chopped cilantro

2 carrots, shredded¼ cup seasoned rice vinegar1 tablespoon honey10 (6-inch) corn tortillas

1 Preheat oven to 400°F. Cube pork and add to a baking dish. Toss with Happenin' Hot Pepper Jelly and Garlic & Herb Blend. Cover with foil and bake for 40 minutes or until tender.

3 Combine rice vinegar and honey. Drizzle over vegetable and toss to combine.

5 Once pork is cooled slightly, shred with 2 forks. 6 Serve shredded pork on tortillas with slaw.

2 While pork is cooking, prepare vegetables for slaw: thinly slice cabbage, chop cilantro, and shred carrots.

4 Warm or char tortillas if desired.

TURKEY BARLEY SOUP


Basil Pesto Grapeseed OilHerbes de Provence BlendWorcestershire Sauce


Barley, 1 cup

MISC.

Beef broth, low sodium, 5 cupsCornstarch, 1 tablespoon

PRODUCE

Red onion, 1 eachCarrots, 3 eachCelery stalks, 3 eachGarlic, 3 eachBaby spinach, 2 cups

PROTEIN

Ground turkey, lean, 1 pound

Tools You’ll Need KnifeCutting boardLarge saucepan with lidRubber spatula or wooden spoonMeasuring cupsMeasuring spoons


Food Tip Our Worcestershire Sauce has less sodium per serving than the leading brand; use it to add a flavor boost to this lean soup.




MAKES 5SERVINGS


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INGREDIENTS 1 tablespoon Basil Pesto Grapeseed Oil1 pound lean ground turkey1 red onion, diced3 carrots, sliced3 celery stalks, sliced3 cloves garlic, minced¼ cup Worcestershire Sauce

5 cups low sodium beef broth3 cups water1 tablespoon Herbes de Provence Blend1 cup barley1 tablespoon cornstarch2 tablespoons water2 cups baby spinach

1 Heat Basil Pesto Grapeseed Oil in a large saucepan over medium heat. Add turkey, onion, carrots, celery, and garlic. Sauté about 10 minutes until turkey is cooked through and vegetables are tender.

3 Add beef broth, water, Herbes de Provence Blend, and barley. Cover and simmer for 30-40 minutes or until barley is tender.

5 Garnish with fresh herbs such as parsley and thyme if desired.

2 Stir in Worcestershire Sauce.

4 Combine cornstarch and water. Stir into soup. Cook for about 2 minutes or until thickened. Stir in spinach.

TURKEY MEATLOAF WITH PARSNIP PUREE & ASPARAGUS


Basil Pesto Grapeseed OilGarlic & Herb BlendJust Like Mom’s Meatloaf MixWorcestershire Sauce

DAIRY

Low fat milk, ¼ cupEgg whites, 3 each

PRODUCE

Parsnips, 2 poundsAsparagus, 1 bunchMushrooms, 8 ounces slicedYellow onion, ½ each

PROTEIN

Lean ground turkey, 2 pounds

Tools You’ll Need KnifeCutting board12-inch nonstick skilletMeasuring cups Measuring spoonsRubber spatulaMixing bowls9x5 inch loaf panLarge saucepanFood processorSheet panVegetable peeler


Food Tip Unlike potatoes, parsnips are so incredibly flavorful they make a great side without adding excess butter or salt.

Worried About Time? No need! Your "active" time is really only 45 minutes!




MAKES 6SERVINGS


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INGREDIENTS 4 tablespoons Basil Pesto Grapeseed Oil, divided8 ounces sliced mushrooms½ yellow onion, diced2 pounds ground turkey1 package Just Like Mom’s Meatloaf Mix¼ cup Worcestershire Sauce

3 egg whites¼ cup low fat milk2 pounds parsnips, peeled and sliced½ tablespoon + ½ teaspoon Garlic & Herb Blend, divided1 bunch asparagus

1 Preheat oven to 375°F. Heat ½ tablespoon Basil Pesto Grapeseed Oil in a 12-inch nonstick skillet over medium-high heat. Sauté mushrooms and onion for about 7-10 minutes or until tender. Transfer to a mixing bowl to cool slightly.

3 Prepare parsnip puree during last 20 minutes of meatloaf cooking time. Add parsnips to a saucepan and cover with water. Bring to a boil and cook for about 10 minutes or until tender. Drain and transfer to a food processor. Add 3 tablespoons Basil Pesto Grapeseed Oil and ½ tablespoon Garlic & Herb Blend. Puree until smooth.

5 Serve meatloaf with parsnip puree and roasted asparagus.

2 To the mushrooms and onions in the bowl, add ground turkey, Just Like Mom's Meatloaf Mix, Worcestershire Sauce, egg whites, and milk. Transfer to a 9x5 inch loaf pan. Bake for one hour or until the internal temperature reaches 165°F.

4 Toss asparagus with remaining ½ tablespoon Basil Pesto Grapeseed Oil and remaining ½ teaspoon Garlic & Herb Blend. Spread in a single layer on a sheet pan. Add pan to oven during last 15 minutes of meatloaf cooking time.

balsamic chicken make fresh dinners - heart healthy …€¦ · 1 marinate chicken in the...

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