Archive for the ‘Recipe’ Category

by Chef Jen Welper

January 30

2:29 pm

1 Comment

H3 Recipe: Chicken and Vegetable Kebabs

INGREDIENTS:

Marinade:

1 cup Lemon juice

½ cup Olive oil

1 cup Soy sauce, low sodium

3 Tablespoon Oregano, dried

6 Garlic cloves, minced

Skewer:

1 Yellow onion, cut into large squares for skewers

1 Green pepper, cut into large squares for skewers

18 Crimini mushrooms, stem removed

6 Chicken breasts, cleaned, trimmed, cut into four strips

6- 8 inch wooden skewers, soaked in water overnight

PREPARATION:

In medium sized bowl, mix lemon juice, olive oil, soy sauce, oregano and garlic.
Skewer four pieces of chicken breast, keeping two pieces each, of onion, mushroom and green peppers between each strip of chicken on the skewers.
Place skewers in a single layer in 2 inch pans and drizzle marinade over skewers. Do not stack meat deep or marinade will not reach the top layer.
Marinate overnight.
Grill mark skewers before service, finish in 350 degree oven, uncovered for 10 minutes. Be very careful not to overcook chicken, should be juicy and tender.
Pour remaining marinade from the meat into a medium pot, add 4 cups fresh chicken stock and boil to reduce.
Strain chicken broth mixture through cheese cloth and thicken with corn starch slurry. Adjust taste with more lemon etc.
Serve 2 ounces of sauce over each skewer after plating

Serves: 6

Calories: 180

Serving Size: 1 skewer/ person

This entry is filed under Recipe.

by Alicea Glover

January 25

4:39 pm

1 Comment

Super Bowl Ready – H3 Game Day Receipes

The big game is coming up and we want to know if you’re Super Bowl ready?! Did you know Super Bowl Sunday is the second largest day of food consumption behind Thanksgiving? Enjoy the game and all your favorite football treats with this Super Bowl spread of healthy game day recipes!

BUFFALO CHICKEN TENDERS

INGREDIENTS:

4 (4 ounce) Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup Corn starch

¾ cup Egg whites, or egg beaters

¾ cup Whole wheat flour

½ teaspoon Onion powder

½ teaspoon Salt

¼ teaspoon Garlic powder

2 cups Frank’s red hot sauce, or your favorite hot sauce

4 stalks Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

Preheat oven to 375°F
Spray baking sheet lightly with pan spray.
Prepare chicken breasts, or tenders, as directed above.
In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.
Season the wheat flour with the onion powder, salt, and garlic powder.
Dip the chicken tenders in the corn starch first, shake off excess.
Next, dip corn starch breaded chicken tenders in the egg beaters.
Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.
Place on baking sheet.
Bake in oven for about 12-15 minutes.
Then warm hot sauce in sauté pan or microwave.
Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.
Serve with H3 Ranch or H3 Bleu Cheese Dressing and a few celery sticks.

*Chef’s Note: These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce.

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Read the rest of this entry.

This entry is filed under Recipe.

by Karla Williams

January 23

5:10 pm

5 Comments

shrimp quesadillas H3 Recipe: Squash Quesadillas

pictured Shrimp Quesadillas

INGREDIENTS:

2 cups Zucchini, grated

1/4 cup Red onion, minced

1 tablespoon Parsley, finely chopped

1/2 teaspoon Cumin, ground

1 teaspoon Tabasco

1/2 cup Monterey jack cheese

1 Each Whole wheat flour tortilla

PREPARATION:

In a food processor grate zucchini.
Place red onions and parsley into the food processor to mince.
Pour zucchini, onions and parsley into a strainer allowing the excess liquid to drain.
Once drained, pour mixture into a bowl, add cumin, Tabasco and cheese—combine well.
Lightly spray one side of the flour tortilla and place oiled side down onto a medium hot skillet.
Spread 1 cup of zucchini mixture onto 1/2 of the tortilla and fold the other half of the tortilla over the zucchini mixture.
Cook tortilla on the first side until it is golden brown then flip to the other side and cook until it has also browned.
When finished browning, place quesadilla on a cutting board and cut into 4 wedges.

*Chef’s Note: Serve with 1/4 cup black bean salsa, 1/2 cup Mexican slaw, or salsa. You may also add your protein of choice, such as chicken or shrimp, but this will slightly change the nutrition information. (Shrimp Quesadilla pictured) Enjoy!

Yield: 2 servings

Nutritional info:

Calories: 200

Fat: 3 grams

This entry is filed under Recipe.

by Chef Jen Welper

January 16

4:19 pm

4 Comments

H3 Recipe: Butternut Squash Ravioli

Sage Cream Sauce

INGREDIENTS:

1 Tablespoon Butter

1 Tablespoon Shallots, chopped

3-4 Sage leaves

½ teaspoon Salt

Pinch White pepper

1 cup Skim Milk

2 Tablespoons Half and Half

2 Tablespoons Corn starch

2 Tablespoons Cold water, to mix with corn starch for slurry

PREPARATION:

Heat medium size sauce pot then sauté shallots.
Add sage leaves and seasonings.
Add skim milk and half and half. Slowly heat for about 5 minutes, whisking occasionally.
In separate bowl, combine corn starch and water to make corn starch slurry. Slowly whisk slurry into cream mixture.
Thicken with slurry until achieve desired consistency

Number of Servings: 4

Serving Size: ¼ cup

Calories: 90

Fat Grams: 3.5

Ravioli

INGREDIENTS:

2 cups All purpose flour

½ cup Ground flax seed

4 each Eggs

1 teaspoon Olive oil

Filling:

1 each Butternut squash roasted and mashed

½ cup Parmesan cheese grated

1 each Egg

½ teaspoon Salt

¼ teaspoon Nutmeg

Pinch Pepper

PREPARATION:

Set up food processor with “S” blade attachment.
Add flour and flax.
Add eggs and oil to food processor bowl.
Process until the flour is incorporated and evenly moistened. (Suggestion: use the pulse button on your machine to process ingredients.)
Then lightly flour your work area and knead your dough.
Let the dough rest for about 30 minutes
While dough rests, combine ingredients for filling.
When dough is ready, use the pasta roller attachment on your Kitchen Aid mixer and simply feed the dough through. Repeat until you get to level 4 on your pasta roller. (Level 4 is the desired thickness for your raviolis.) If you do not have a Kitchen Aid mixer, roll out dough on floured surface as thin as you can without our tearing the dough.

Once your pasta is rolled out, simply scoop 1 ounce of filling in rows on your sheet of dough. Be sure to keep plenty of space between raviolis.
Brush an egg-water mixture around and in between the raviolis—this helps the sheet of pasta that gets placed on top of your filling to stick so your filling does not come out during the cooking process.

Use a ravioli cutter, or even a circular cutter, to cut the raviolis.
Press the sides of the ravioli with your hands to make sure all filling is sealed inside.
Repeat until you have made 24 raviolis, or reserve your dough for a later day. (Raviolis can be made ahead of time, stored in freezer and simply cooked from frozen state.)

Boil pasta for about 12 minutes or until pasta is soft and slightly aldente. (Pasta will float after a few minutes but continue to let cook.)

Number of Servings: 12

Serving Size: 2 each

Calories: 190

Fat: 7 grams

This entry is filed under Recipe.

by Karla Williams

January 9

1:46 pm

No Comments

H3 Recipe: Banana Bread French Toast

INGREDIENTS:

Banana Bread:

1 ½ cup Flour

1 ½ cup Ground flax seed

¾ cup Sugar

1 teaspoon Baking powder

½ teaspoon Baking soda

½ teaspoon Salt

½ cup Egg Substitute

¼ cup Apple butter

2 Tablespoons Vegetable Oil

1 cup Mashed banana

French Toast Batter:

2 cups Egg substitute/ egg beaters

1 cup Skim milk

1 Tablespoon Cinnamon

2 teaspoons Vanilla Extract

PREPERATION:

Banana Bread:

Preheat oven to 350°.
Spray one loaf pan with oil.
Mix dry ingredients in one bowl and wet ingredients in another bowl.
Make a well in the dry ingredients and pour the wet ingredients in.
Mix lightly until just combined.
Bake 1 hour in a loaf pan.

French Toast:

Make batter and reserve in one bowl.
Lightly spray sauté pan with cooking spray.
Dip bread in batter.
Place coated bread in sauté pan. Sear on each side until toasted.
Sprinkle with powdered sugar and garnish with fruit.

Chef’s Note: These French toast slices freeze very well, and can be reheated in a toaster oven or even a toaster at frozen state. Make a whole batch and freeze the rest, it becomes a healthier convenience later.

Number of servings: 8

Serving Size: 1 slice

Calories: 140

Fat Grams: 1

This entry is filed under Recipe.

by Chef Jen Welper

January 2

5:38 pm

1 Comment

H3 Recipe: Breakfast Potatoes

INGREDIENTS:

12 each Red bliss potatoes, washed

1 each Onion, chopped

1 each Green peppers, washed, chopped

2 teaspoon Olive oil

½ teaspoon Garlic powder

½ teaspoon Salt

¼ teaspoon Pepper

PREPARATION:

Preheat oven to 400° F
Cut potatoes into large chunks
Chop vegetables.
In medium size mixing bowl, add oil, potatoes, salt and pepper
Toss potatoes until they are evenly coated with oil and spices.
Place potatoes on baking sheet.
Roast in oven for about 20 minutes. Be sure to check on them every 10 minutes to flip them over/around. This will aide in even browning.
In medium sauté pan, sauté onions and peppers until tender.
Then set aside, keeping warm.
Once potatoes are finished in the oven, toss the potatoes with the cooked vegetable mixture, and serve.

Chef’s Note: To make sweet potato fries, just cut sweet potatoes potatoes into thick long strips instead of chunks. These go great with any protein of choice and give great color and variety to your meals!

Serves: 4

Serving size: ½ cup

Calories: 100

Fat: 2

This entry is filed under Recipe.

by Karla Williams

December 26

9:00 am

No Comments

H3 Recipe: Sauteed Beef Tenderloin with Mushroom Marsala

Muschroom Marsala Sauce

INGREDIENTS

2 Tablespoons Shallots, minced

1 Tablespoon Garlic, fresh, minced

2 cups Mushroom, sliced

1 teaspoon Thyme, fresh, chopped

4 ounces Marsala wine

1 ½ cups Veal stock or brown sauce reduced

2 Tablespoons Half and half

1 Tablespoon Parsley, fresh, chopped

½ teaspoon Salt

½ teaspoon White pepper

¼ cup Cold water

2 Tablespoons Cornstarch (mix with cold water to make slurry)

PREPARATION:

Heat sauce pan; spray with cooking spray.
Sauté shallots for about two minutes on medium heat.
Add garlic, mushrooms and thyme; sauté for another two minutes.
Add Marsala wine and let reduce for about 1 minute.
Add the veal stock, or beef stock, parsley, salt, and pepper; then let this reduce by 1/2 for

approximately 5 minutes.

Add a cornstarch slurry if a thicker consistency is desired. Slurry is corn starch and cold water about one to one ratio.

Chef’s Note: This technique can be used with any type of liquor or wine. This sauce goes well with chicken breast, beef tenderloin as well as pork tenderloin.

Number of servings: about 6

Serving size: 2 ounces

Calories: 50

Fat grams: 3

Grilled Herb Rubbed Fillet

INGREDIENTS:

2 each Beef tenderloin, cut into 4 ounce portions, trimmed

1 teaspoon Rosemary, fresh, chopped

1 teaspoon Thyme, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Crushed black pepper

1 each Non stick pan spray

PREPARATION:

Preheat grill, cast iron skillet, or sauté pan.
Season filets on both sides
Lightly spray pan with non stick pan spray
Once heat source is hot, place filets on cooking surface.
If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.
Flip filet over and repeat. This should achieve a medium rare filet.

Chef’s Note: Remember that different thicknesses will determine cooking time. If filet is really thick, you may want to grill mark it and then finish cooking in the oven. Medium rare reaches about 135 degrees internally.

Number of Servings: 2

Serving Size: 1 filet

Calories: 190

Fat Grams: 8

This entry is filed under Recipe.

by Chef Jen Welper

December 25

11:00 am

No Comments

12 Days of Christmas Recipe Countdown: Stuffed Pork Tenderloin toppped with a Pear and Fig Compote

Pear and Fig Compote

INGREDIENTS:

2 each Pears, peeled and cored, cubed

1 each Shallot, chopped

½ cup White wine

1 ½ cup Apple juice or apple cider

½ cup Figs, halved

1 Tablespoon Brown Sugar

½ teaspoon Cinnamon, ground

¼ teaspoon Cloves, whole

1 each Vanilla bean halved or split open

½ teaspoon Salt

2 teaspoon Cornstarch + cold water about 2 tsp.

PREPARATION:

Warm sauce pan to a medium heat
Once pan is hot, add shallots and cook until tender; then add pear cubes.
Let pears cook for about 5 minutes stirring frequently.
Then add apple juice, figs, brown sugar, cinnamon, cloves, vanilla bean and salt.
Stir frequently and bring pears to a simmer until they are tender and sauce has a slight thickness to it. If more thickness desired, add small amounts of cornstarch in cold water (slurry) until you have reached your desired consistency.
Serve over pork tenderloin or your favorite protein.

Chef’s Note: This sauce is great over Roasted Duck breast, or even as a stuffing for pork by removing the apple sauce from the recipe. If compote is too spicy, cu, with more apple cider and apples, however, if you want it spicier you may add more red pepper flakes. Remember that because they are dry spices, they will take a few minutes to rehydrate and release their flavor so add flakes slowly.

Number of Servings: 4

Serving Size: approx ¼ cup

Calories: 45

Fat: 0

Stuffed Pork Tenderloin

INGREDIENTS:

12 ounce Pork tenderloin, cleaned and butterflied

3 each Granny Smith apples, peeled, diced medium

2 each Shallots, chopped

¼ teaspoon Sea salt

½ teaspoon Black pepper

¼ teaspoon Nutmeg

½ teaspoon Cinnamon

¼ teaspoon Cloves, ground

¼ cup Dried cranberries, chopped

¼ cup Dried figs, chopped

2 teaspoons Fresh oregano, chopped

PREPARATION:

Preheat oven to 375º.
Ask your butcher to butterfly the tenderloin for you. Lay the pork out on a flat surface and season the inside with salt and pepper.
Spread the apples, shallots, cranberries, figs and spices on the tenderloin.
Roll the tenderloin up and tie with butcher string.
Heat a large skillet over medium high heat. Spray with cooking spray.
Brown stuffed tenderloin on all sides; about 1 minute per side.
Transfer sauté pan to oven or place tenderloin on baking sheet and roast for 10-15 minutes or until thermometer registers 155º F.
Remove the tenderloin from the pan and allow to rest for 5 minutes.
Slice into four equal portions.

If you prefer your pork a little pink, pull out of the oven at about 145 degrees then let set for 5 minutes.

Chef’s Note: This can be served with a spiced apple cider sauce, pear and fig compote or served as is.

Number of Servings: 4

Serving Size: 4 oz or ¼ of tenderloin

Calories: 160

Fat Grams: 4.4

This entry is filed under Recipe.

by Karla Williams

December 24

11:15 am

No Comments

12 Days of Christmas Recipe Countdown: Vegetable Strata

INGREDIENTS:

1 cups Skim milk

4 each Eggs or 2/3 cup egg beaters

2 Tablespoons Turkey bacon bits (optional)

2 cups Crimini or button mushrooms, sliced

2 cups Roma tomatoes, diced

1 cup Bell peppers, chopped

1 cup Onion, chopped small

4 pieces Whole wheat bread

1 teaspoon Salt

¼ teaspoon Pepper (white pepper if possible)

1 cup 2% sharp or mild cheddar cheese

PREPARATION:

Preheat oven to 350°F.
Pre-grease 9 x 9 baking dish with pan spray.
In a hot sauté pan, sauté onions, mushrooms, tomatoes and bell peppers; stir frequently.
Meanwhile, in mixing bowl, place eggs, skim milk, salt and pepper.
Whisk until ingredients are well mixed.
Place bread slices in the bottom of the baking pan.
Once vegetables are tender, sprinkle over bread slices.
Then pour egg mixture over vegetables and bread slices
Bake for 20 minutes, covered with plastic wrap then foil. (plastic won’t melt)
Pull out strata after 20 minutes then add low fat cheddar cheese and place back in oven for about 5 minutes to melt.
Pull out of oven and let strata sit for about five minutes; cut and serve!

Chef’s Note: Strata can be varied with different vegetables and even using different flavors of cheese, such as Gouda, feta, parmesan, mozzarella, Colby jack or Swiss cheeses. Turkey bacon, tofu, Boca burger crumbles, and chicken breast are other ingredients that can be used; just remember the calories change when using calorie dense ingredients.

Number of Servings: 9

Serving Size: 1 cup

Calories: 110

Fat Grams: 3.5

This entry is filed under Recipe.

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