Healthy Recipes

As the program’s Dietitian, Silvana Panfili is sharing some healthy and delicious recipes that you can try preparing for you and your family.

Chicken Chili with Adzuki, White beans, and Greens

My clients are always asking for creative ways to cook chicken, when they can’t stomach another meal of plain, baked chicken!

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 3/4 cup diced onion
  • 1 pound skinless, boneless chicken breasts, finely chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon dried oregano
  • 1/2 teaspoon ground white pepper
  • Pinch of red pepper flakes
  • Kosher salt and freshly ground pepper
  • 1 pound leafy greens, such as collard greens and kale, stemmed and roughly chopped (about 5 cups)
  • 1 chopped fresh green anaheim chili
  • 1 quart low-sodium chicken broth, or homemade broth
  • 2 15-ounce cans low sodium white beans or adzuki beans, drained and rinsed
  • 1/2 bunch fresh cilantro, chopped
  • Greek yogurt, avocado and/or lime wedges, for garnish (optional)

Directions

In a saucepan, heat the olive oil over medium heat. Add the garlic and onion; cook for 2 to 3 minutes, until slightly softened. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 to 2 teaspoons freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.

Add the greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.

Add the chiles and chicken broth and bring to a boil, stirring occasionally. Reduce the heat to medium-low; cook, stirring occasionally, for approximately 20 minutes, until slightly thickened. Stir in the beans and cook for another 10 minutes. Stir in the cilantro.

Transfer the chili to bowls and garnish with greek yogurt, avocado, and/or lime wedges, if desired.

Note: you can also use a fresh roasted chicken, just cut off chicken and add to chili at very end.

Curried Lentils with Sweet Potatoes and Kale

I love incorporating ethnic foods into a healthy eating plan, because the spices and herbs are a great way to add flavor without adding extra calories and fat!

2 cups dry green lentils, rinsed
1 medium red onion, diced
1 1/2 lbs. sweet potatoes, peeled and diced into 1/2 in cubes
10 oz kale, ribbed and chopped
3-4 c vegetable broth 2 T olive oil
2 t curry powder
2 t garam masala
1 t turmeric
1/4 t ground cloves
2 T fresh ginger root, minced
4 garlic cloves, minced
1/8 t cayenne
1/2 t pepper
1 1/2 t sea salt (or more as needed)
1/3 c light coconut milk juice of 1/2 lime
1/2 c cilantro, chopped crushed peanuts and additional cilantro/red onion for garnish

Directions

Heat oil on medium in large saucepan, add onion and cook until softened (about 5 minutes). Stir in garlic, ginger, turmeric, curry powder, and garam masala and cook for another minutes, stirring continuously. Remove from heat, add 1 cup of the vegetable broth to the pan to deglaze, then empty into a large pot. Add rest of broth, lentils, and sweet potatoes and bring to a boil. Cook on a low simmer, covered, for about 25 minutes. (If you need to add more broth because too much has evaporated, that is fine.) Then stir in kale, salt, pepper, cloves, and cayenne. Continue to cook for another 35-45 minutes until kale and lentils are softened. Before serving, stir in cilantro and lime juice. Serve over rice, garnished with crushed peanuts, cilantro, and a bit of onion.

Panang Curry with Chicken

Ingredients:

  • 2 tablespoons coconut oil
  • 1 cup sliced zucchini
  • 1 cup cut broccoli
  • ½ chopped white onions
  • 1 cup thinly sliced red bell peppers
  • 1 cup green beans
  • 2 cloves minced garlic
  • 2-4 tablespoons Thai Red Curry paste, depending on desired degree of heat
  • 1 tablespoon finely grated lime zest
  • 2 tablespoons Thai fish sauce
  • 1 14-oz can light coconut milk
  • 2 chicken breasts
  • ¼ cup basil
  • ¼ teaspoon sea salt
  • Steamed brown rice

Directions

In a large sauté pan, heat oil over medium heat. Add zucchini, broccoli, green beans, onions and bell pepper and cook until softened, 2-5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Remove from pan and add a TB oil and cook chicken a few minutes on each side until cooked through. Add the curry paste, lime and fish sauce - cook, stirring for 15 seconds. Add the coconut milk and bring to a boil. Lower heat and simmer until thickened, about 3 minutes. Add the vegetables back to the pan. Stir in the basil and remove from heat.

Chili Spiced Shrimp

This one is great for summer!

  • 16 jumbo shrimp (about 1 1/2 pounds), peeled and deveined
  • 1 tablespoon ancho chile powder
  • 1 1/2 teaspoons garlic salt
  • 1 teaspoon ground coriander
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

Directions

Rinse the shrimp under cold running water, then blot them dry with paper towels. Place the chile powder, garlic salt, coriander, oregano, cumin, and pepper in a mixing bowl and whisk to mix. Add the shrimp and toss to coat. Stir in the olive oil. Let the shrimp marinate in the refrigerator, covered, for 30 minutes to 1 hour. Cook the shrimp, following the instructions below for any of the grills, until just cooked through. When done the shrimp will turn pinkish white and will feel firm to the touch. Serve the shrimp with the Avocado and Corn Salsa.

Avocado Corn Salsa

  • 1 ripe avocado, cut into 1/4-inch dice
  • 2 to 3 tablespoons fresh lime juice
  • 1 ripe red tomato, seeded and cut into 1/4-inch dice
  • 1 ear sweet corn, shucked
  • 1 scallion, both white and green parts, trimmed and finely chopped, or 3 tablespoons diced sweet onion
  • 1 to 2 jalapeño peppers or serrano peppers, seeded and minced (for a hotter salsa, leave the seeds in)
  • 1/4 cup chopped fresh cilantro
  • Coarse salt (kosher or sea) and freshly ground black pepper

Directions

Place the avocado in the bottom of a nonreactive mixing bowl and gently toss it with 2 tablespoons of the lime juice. Spoon the tomato on top of the avocado. Cut the kernels off the corn. The easiest way to do this is to lay the cob flat on a cutting board and remove the kernels using lengthwise strokes of a chef's knife. Add the corn kernels to the mixing bowl. The salsa can be prepared to this stage up to 2 hours ahead. Refrigerate it, covered. Just before serving, add the jalapeño(s) and cilantro to the mixing bowl and gently toss to mix. Taste for seasoning, adding more lime juice as necessary and season with salt and pepper to taste; the salsa should be highly seasoned.

Quinoa with Roasted Winter Vegetables and Pesto

I’m on a quiona kick lately, so the next few recipes feature this nutty “grain” (actually a seed) that cooks just like rice. Plus, it’s a complete protein and it is high in fiber.

  • 1 pound winter squash, peeled and cut in 1 1/2-inch chunks
  • 1/2 pound carrots, peeled, quartered and cut in 2-inch lengths
  • 1/2 pound brussels sprouts, trimmed and cut in half through the stem
  • 1/2 pound turnips, peeled and cut in wedges
  • 2 tablespoons extra virgin olive oil
  • Salt and freshly ground pepper
  • 1 cup quinoa
  • 1/4 to 1/3 cup pesto or pistou

Directions

1. Preheat the oven to 425 degrees Fahrenheit. Oil one or two sheet pans or baking dishes large enough to fit all of the vegetables in a single layer. Place the vegetables in a large bowl and toss with the olive oil and salt and pepper to taste. Spread the vegetables in an even layer on the prepared pan. Place in the top third of the oven and bake 20 minutes, stirring halfway through. Turn the heat down to 375 degrees and continue to bake until the vegetables are lightly browned and tender all the way through when pierced with a knife, 10 to 20 minutes.
2. While the vegetables are in the oven, cook the quinoa. Rinse thoroughly with cold water. Bring 3 cups water or stock to a boil in a medium saucepan. Add salt to taste (1/2 to 3/4 teaspoon) and the quinoa. Bring back to a boil, reduce the heat to low, cover and simmer 15 minutes, or until the quinoa is tender and translucent, and each grain displays a little thread. Drain through a strainer and return the quinoa to the pan. Cover the pan with a clean dish towel, replace the lid and allow the quinoa to sit undisturbed for 10 minutes or longer.
3. When the vegetables are tender, remove from the heat and transfer back to the bowl. Add the pesto or pistou and stir together. Serve over quinoa.

Yield: Serves 6

Advance preparation: The vegetables can hold for a few hours once roasted, but don’t toss with the pesto until you reheat them in a medium oven. The quinoa will keep for three or four days in the refrigerator and can be reheated in the oven, on top of the stove, or in the microwave.

Roasted Delicata Squash with Quinoa Salad

Directions

  • Preheat the oven to 350°. Brush the cut sides of the squash with 1 teaspoon of the olive oil and season the cavities with salt and pepper. Place the squash cut side down on a baking sheet and roast for about 45 minutes, until tender.
  • Meanwhile, in a saucepan, bring 2 cups of lightly salted water to a boil. Add the quinoa, cover and simmer for 10 minutes. Stir in the raisins and simmer, covered, until the water is absorbed, about 5 minutes. Transfer the quinoa to a large bowl and let cool.
  • In a small bowl, whisk the vinegar and honey with the remaining 1 tablespoon plus 2 teaspoons of olive oil and season with salt and pepper. Add the dressing to the quinoa along with the apple, shallot, garlic, mint and parsley and toss well. Add the arugula and toss gently.
  • Set the squash halves on plates. Fill with the salad and serve.
  • Make Ahead: The quinoa can be refrigerated overnight. Bring to room temperature and add the arugula just before serving.
  • One Serving 358 cal, 64 gm carb, 10 gm fat, 1.3 gm sat fat, 9 gm protein, 10 gm fiber.

Quick Quinoa Salad

  • 1 1/2 cups cooked quinoa
  • 1 1/2 cups cooked black beans, rinsed if canned
  • 1 1/2 cups cooked corn (cut from about 2 large ears)
  • 1 red bell pepper finely chopped
  • 1 tomato, chopped
  • 1 jalapeño pepper or less, seeded and minced (optional)
  • 1/4 cup finely chopped fresh cilantro
  • cubed avocado

Directions

Mix all ingredients together and toss with dressing. Can be served over baby greens or alone.
For dressing
5 tablespoons fresh lime juice, or to taste
1 teaspoon salt
1 1/4 teaspoons ground cumin, or to taste
1/3 cup olive oil
Whisk all ingredients together

Farro with Acorn Squash and Kale

  • 4 tablespoons EVOO
  • 1 small acorn squash, peeled, halved, seeded, cut into 1/2" cubes
  • Kosher salt, freshly ground pepper
  • 1/2 bunch red Russian or other kale (about 5 ounces), center stems removed, leaves torn
  • 3/4 cup farro
  • 1/4 cup diced white onion
  • 1 small garlic clove, very thinly sliced
  • 1/4 cup dry white wine
  • 2 cups vegetable stock mixed with 2 cups water, warmed
  • 1/4 cup finely grated Parmesan

Directions

Preheat oven to 375°F. Heat 1 TB olive oil in a medium saucepan. Add squash, season lightly with salt and pepper, and toss to coat. Spread out on a rimmed baking sheet. Roast, turning squash every 10 minutes, until tender, 30-35 minutes.
Cook kale in a large pot of boiling salted water until wilted, about 2 minutes. Transfer to a bowl of ice water to cool; drain.
Heat 1 TB oil in a large ovenproof skillet over medium heat. Add farro; toss to coat. Roast in oven until toasted, stirring once, about 6 minutes. Transfer to a bowl; wipe out skillet.
Melt 2 tablespoons olive oil in same skillet over medium heat. Add onion and cook, stirring occasionally, until translucent, about 4 minutes. Add garlic; stir until aromatic, about 2 minutes. Add wine; increase heat to high. Stir until almost evaporated, about 2 minutes. Add farro and 1/2 cup warm stock mixture. Stir until almost all liquid is absorbed, about 3 minutes. Continue cooking, adding broth by 1/2 cupfuls and allowing broth to be absorbed between additions, until farro is tender, about 1 hour.
Add kale, squash, remaining 1 tablespoon butter, and cheese; stir gently until butter and cheese are melted and vegetables are heated through, about 2 minutes. Season to taste with salt and pepper.

Spicy Asian Noodles

  • 1/3 cup natural peanut butter
  • 1/4 cup low sodium soy sauce
  • 2 tablespoons unseasoned brown rice vinegar
  • 2 tablespoons chili-garlic sauce
  • 1 tablespoon (packed) golden brown sugar
  • 1 tablespoon minced peeled fresh ginger
  • 3 tablespoons (or more) low-salt chicken broth
  • 3/4 pound brown rice pad thai noodles
  • 4 cups thinly sliced cooked chicken, cut into strips
  • 2 large carrots, coarsely grated (about 1 1/4 cups)
  • 1 head of broccoli, chopped
  • 6 green onions, chopped
  • 1 red bell pepper, cut into matchstick-size strips
  • 1/2 cup fresh cilantro leaves

Directions

Heat sesame oil in large pan and cook chicken a few minutes on each side until cooked through. Remove from pan and add 1 TB oil. Add red pepper, carrot and broccoli and cook for a few minutes.
Combine peanut butter, soy sauce, rice vinegar, chili-garlic sauce, brown sugar, ginger, and 3 tablespoons broth in processor; blend until smooth. Season dressing to taste with salt and pepper.
Cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain pasta; Transfer pasta to large bowl. Add chicken, carrots, red pepper, broccoli, green onions, and cilantro; toss to blend. Pour dressing over and toss to coat, heat for a few minutes, adding more broth by tablespoonfuls if dressing is too thick. Season salad to taste with salt and pepper.