Archive for the ‘Recipe’ Category

Watermelon Salsa

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Watermelon is definitely a favorite here in the Healthy Kitchen. You can easily add bright, sweet flavor to a salad or even to salsa with some watermelon! If you’ve never had Watermelon Salsa, you’re in for a fresh and fruity treat. Try this watermelon salsa recipe atop some grilled or seared fish.

crop1 Watermelon Salsa

Ingredients:

1 cup Watermelon, fresh, cubed

1 each Yellow bell pepper, chopped

1 each Jalapeno, seeded, diced

¼ cup Cilantro, chopped

¼ cup Red onion, chopped

1 each Lime, juiced

¼ tsp Salt

Steps:

  • In a medium bowl mix the watermelon, bell pepper, jalapeno, cilantro, red onion, lime juice, and salt.
  • Cover and refrigerate.
  • Then serve and enjoy!

just salsa21 Watermelon Salsa

 

Nutriton:

Servings: 10

Serving Size: ¼ cup

Calories: 20 kcal

Fat: 0 grams

 

 

Desserts under 100 Calories: Strawberry Shortcake

Strawberry shortcake is a classic, summer dessert. Here in the Healthy Kitchen, we love giving classic recipes a healthy twist for our Guests. With minor tweaks here and there, we were able to keep the delicious flavors of this dessert while cutting the calories by more than half.  Not to mention, you get plenty of added healthy benefits from strawberries: fiber, vitamin C and potassium. Even more reason to enjoy!

Strawberry shortcake 2new 300x269 Desserts under 100 Calories: Strawberry ShortcakeIngredients:

3 pints Strawberries, fresh

½ cup Sugar, granulated

2 ¼ cups All-purpose flour

4 teaspoons Baking powder

2 Tablespoons Sugar, granulated

¼ teaspoon Salt

2/3 cup Skim milk

3 Tablespoons Butter, unsalted

3 Tablespoons Cream cheese, fat-free

1 Large egg

Steps:

  • Slice the strawberries and toss them with ½ cup sugar.  Set aside.
  • Preheat oven to 425˚F. (220˚C)
  • In a medium bowl combine the flour, baking powder, 2 tablespoons sugar and the salt.
  • With a pastry blender cut in the butter and cream cheese until the mixture resembles coarse crumbs.
  • In a small bowl, beat the egg and milk.  Make a well in the center of the batter mixture and add the beaten egg and milk. Stir until just combined.  Make sure to avoid over-mixing.
  • On a lightly sprayed sheet pan, drop ¼ cup batter into individual biscuits, about 2 inches apart.
  • Bake for 15 to 20 minutes or until golden brown. Let cool partially by placing the sheet pan on a wire rack.
  • Slice partially cooled biscuits in half.  Top with ½ cup Strawberries.
  • Presentation tip: Cut the ½ biscuit into 2 pieces, placing one flat on the plate and angling the other against it.  Top with strawberries and garnish with low fat or sugar free cool whip or whipped topping.

Nutrition:

Servings: 30

Serving size: 1/2 biscuit and 1/2 cup strawberries

Calories: 60 kcal

Fat: 2 grams

Leave us a comment with a recipe you’d like to see the Healthy Kitchen remake into a healthier recipe.  Each month we’ll remake one new recipe and post it on the blog!

 

Grilled Kale Pesto Chicken and Vegetable Skewers

by Healthy Kitchen Chef Carrie Adams

 

Whether you’re grilling out for a bunch of friends at your house or just sitting down with your family for a summer dinner, this recipe will be the star at any meal. The H3 Healthy Kitchen Grilled Chicken and Vegetable Skewer combines fresh summer vegetables, juicy chicken and a delicious Kale pesto. You can even mix it but by using other proteins, like beef or shrimp and different vegetables like eggplant.

finishedish crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers

Ingredients:

2 each Chicken breast (4 ounces), large dice

½ each Yellow bell pepper, large dice

8 each Cherry tomato

½ cup Zucchini, skin on, large dice

4 each 8-inch wooden or metal skewer

Pesto:

1 bunch Kale, stems and ribs removed

½ bunch Flat leaf parsley, chopped

3 Tablespoons Pine nuts, toasted

1 each Garlic clove, minced

1 Tablespoon Lemon juice, fresh

Pinch Red pepper flakes

¼ teaspoon Kosher salt

1 Tablespoon Olive oil

grill crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers

Method:

  • Preheat grill and oven to 375 degrees F.

Pesto:

  • Bring a pot of water to a boil.
  • Wash and roughly chop the kale. Blanch the kale in the boiling water for 2 minutes.
  • Remove the kale from water and strain, press water from the leaves.
  • Add parsley, nuts, garlic, lemon juice, red pepper flakes, and salt into a food processor. Pulse until coarsely chopped then scrape down the edges.
  • Transfer drained kale into the food processor. While the processor is on, slowly add oil in a steady stream.
  • If the kale mixture is too thick, thin it out by adding water. Pulse until desired texture is achieved.

Assembly:

  • Soak wooden skewers overnight in water.
  • Mix vegetables and chicken with ¼ cup pesto, massaging the pesto all over these ingredients.
  • Skewer alternating chicken and vegetables on each of the four skewers.
  • Mark on the grill, rotating to each side after 1 minute (4 minutes total on the grill).
  • Place on a greased sheet pan and cook in oven 7-10 minutes or until chicken has reached 160 degrees F, checking with a meat probe.
  • Let it rest 3-5 minutes so they can carry over and cook to 165 degrees F.
  • Serve and enjoy!

grilled moved crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers

Nutrition:

Servings: 4

Serving Size: 1 skewer

Calories: 100

Fat: 3.5 grams

 

2-Step Basil Vinaigrette

by Executive Chef Hicham Elmadi

Want to make healthy, gourmet-quality meals for your family but don’t have the time? Make this 2-step Basil Vinaigrette to add extra flavor to any family dinner. With only 7 ingredients, you won’t break the bank but you’ll impress your family with this flavorful addition. Enjoy this healthy recipe and look out for other healthy recipe items from our new, True dinner menu!

Basil vin 285x300 2 Step Basil Vinaigrette

Ingredients:

1 ½ oz. Basil, fresh
½ cup White balsamic vinegar
1 ½ T. Dijon mustard
1 ½ T. Honey or sugar
¼ tsp. Kosher salt
Pepper, to taste
¼ cup Extra virgin olive oil

Method:

  • Add everything but the olive oil to a blender and begin to blend.
  • While the mixture is blending, add the olive oil until mixture is smooth.

Nutrition:

Serves: 25
Serving Size: ½ ounce
Calories: 25
Fat: 2.5 gm

Stay tuned to get the recipe for the Pistachio encrusted salmon pictured along with the basil vinaigrette in August!

 

4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

Lemon Bar fixblur 300x290 4 Healthy Picnic Tips and Tricks

Portion Control

Alcohol and desserts, for example, are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it’s lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars

 

Lemon Bar fix2 resize 4 Healthy Picnic Tips and Tricks

Ingredients:

Crust:

½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour

Filling:

6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt

Method:

  • Preheat oven to 350 degrees F.

Crust

  • Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.
  • On a low speed, slowly add in the 2 cups of flour.
  • Gently press this mixture across the bottom of a greased 16 inch square baking pan.
  • Bake for 15 minutes and allow to cool.

Filling

  • In a clean mixing bowl, beat the 6 eggs on medium until foamy.
  • Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.
  • Pour this filling over the crust and bake 20-25 minutes.
  • Set aside, cool and serve.

Nutrition: 

Serves: 30

Calories: 130

Fat: 3.5 grams

 

Healthy 4th of July Recipes

The smell of barbecue and fireworks is in the air! Summer is officially here and July 4th is right around the corner. Surprise your family and friends with a delicious, healthy recipe from our H3 Healthy Kitchen Executive Chef Karla for the holiday. Try the  Stout Brownies, Loaded Baked Potato Salad  or one of our other favorites!

stout brownie11 300x200 Healthy 4th of July Recipes

Stout Brownies

Ingredients:

3/4 cup Flour

1/3 cup Cocoa powder, unsweetened

1/2 tsp Baking powder

1/4 tsp Salt

1/4 cup Semi-sweet mini baking morsels

2 T Butter, unsalted, melted

2 T Yogurt, Greek plain fat-free

1 cup Sugar

2 tsp Pure vanilla extract

1 each Egg

1 cup Dark beer (Guinness)

Method:

  • Preheat oven to 350ºF.
  • In a medium bowl, combine: flour, salt, sugar, baking powder, and cocoa powder.
  • Then mix egg, vanilla, yogurt, beer, and melted butter.
  • Mix the wet ingredients into the dry.
  • Fold in the chocolate chips.
  • Then place mix in bottom of lightly greased 9×13 pan.
  • Bake for about 15-20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

Nutrition:

Servings: 12

Serving Size: 1/12

Calories: 130

Fat: 3.5 grams

We’ve planned an awesome day of healthy Independence Day activities with our Guests, including fireworks, kayaking and Healthy Kitchen events. What healthy events do you have planned with your friends and family?

 

Grilled Lavender Peaches with Lemon Yogurt

by Healthy Kitchen Chef Carrie Adams

If you’re from the South, you’ve probably enjoyed your fair share of grilled peaches during the summer time. That sweet smell and flavor are one of our favorite parts of summer, here in the Healthy Kitchen; but this Grilled Lavender Peaches recipe takes grilled peaches to another level. When you add this lemon yogurt topping to the mix, it takes grilled peaches to the top!

Grilled PeachesBlur1 300x250 Grilled Lavender Peaches with Lemon Yogurt

 

Ingredients:

4 each Peaches, halved

Lemon Yogurt Topping

½ cup Plain, nonfat greek yogurt

1 tablespoon Agave nectar

½ teaspoon Lemon zest

1 tablespoon Lemon juice, fresh

Simple Syrup

¼ cup Sugar

¼ cup Water

1 teaspoon Lavender, dry

Method:

  • To make the simple syrup: Place water, sugar and dry lavender in a sauce pot. Turn heat on low and simmer until the sugar is dissolved.
  • Strain and pour syrup over halved peaches. Let this marinate for 10-15 minutes.
  • Heat the grill on high.
  • Place the marinated peaches cut side down and cook for about a minute. Flip over each peach half (to the uncooked side) and cook for another minute.
  • Remove peaches to a serving plate.
  • To make the lemon yogurt: Mix all remaining ingredients, whisk to combine.
  • Place a ½ tablespoon of the yogurt mixture into the center of each peach.
  • Serve and enjoy!

 

1Grilled Peaches1 300x275 Grilled Lavender Peaches with Lemon Yogurt

Nutrition: 

Serves: 8

Serving size: 1 half of a peach + ½ tablespoon of yogurt

Calories: 65

Fat: trace

 

Mediterranean Stuffed Chicken

by Executive Chef Hicham Elmadi

Chicken is the go to protein for most families but at some point, you and your family can get a little bored. Instead of that same old chicken recipe, mix things up with our new Mediterranean Stuffed Chicken recipe. Bring home the rich, robust flavors of our True* Restaurant with this delicious, 210-calorie recipe! This is one of our favorites from our new True* dinner menu.

Med chicken 300x268 Mediterranean Stuffed Chicken

Ingredients:

4 oz. Chicken breast, sliced with pocket for vegetables and ingredients
1 oz. Spinach, steamed
2 T. Mushrooms, sautéed
1 T. Sundried tomatoes, chopped
1 tsp. Goat cheese, crumbled
5 each Pine nuts
1/4 oz. White truffle shavings (from can, use minimal per serving)
1/2 tsp. Olive oil
1/8 tsp. Salt
1/8 tsp. Pepper

Method:

1. Prepare ingredients that go into the chicken breast and set aside.
2. Layer the ingredients in the chicken breast as follows:

  • 1 oz. cooked spinach
  • 1 tsp. goat cheese
  • 1 T. sundried tomatoes
  • 2 T. mushrooms
  • 5 pine nuts
  • ¼ oz. White truffle shavings

3. Season stuffed chicken breast with a small pinch of salt and pepper.
4. Pan-sear each side of the chicken breast until golden brown.
5. Finish chicken breast in oven until finished.

Nutrition:

Serves: 1
Serving Size: 1 stuffed chicken breast
Calories: 210
Fat: 8 grams
Protein: 27 grams

 

70-Calorie Skinny Strawberry Ice Cream

Nothing says summertime like smooth, creamy ice cream! But it can be difficult to stay on a healthy track with all the extra fat and calories in average ice cream brands. Since summertime is right around the corner, we decided to share our Healthy Kitchen Skinny Strawberry ice cream recipe. The fresh fruit and touch of honey gives the perfect sweetness without adding excess calories from processed sugar. You can have all the delicious flavor of this summertime favorite without any of the guilt.

ice cream 225x300 70 Calorie Skinny Strawberry Ice Cream

Ingredients:

2 pounds Strawberries, chopped

2 cups Skim-milk

1 cup Half and half

¾ cup Honey

½ tablespoon Vanilla extract

4 each Egg yolks

Method:

• Plan ahead and freeze your ice cream bowl.
• Place chopped strawberries in a blender, blend until smooth.
• In a large sauce pan on medium-low heat combine: strawberries, half and half, skim milk, 1/3 cup honey, and vanilla extract.
• Whisk constantly. Warm milk mixture to about 120 degrees.
• In a separate bowl combine egg yolks and remaining honey then whisk.
• Once milk mixture is warmed, slowly drizzle milk mixture into egg mixture whisking constantly. *This method is called tempering; slowly warm the egg mixture to avoid scrambling eggs.
• Once egg mixture has warmed and about half of the milk mixture is added; add the entire milk mixture and the egg mixture together in a large sauce pan on the stove top. Turn to medium-low heat, stirring constantly for about 5 minutes or until the mixture has thickened.
• Allow the mixture to cool in the refrigerator for at least 1 hour.
• Pour strawberry mixture into frozen ice cream bowl and churn until fairly firm.
• Remove from ice cream bowl and place in an airtight container in the freezer.
• Enjoy on a hot summer day!

Nutrition: 

Serves: 24
Serving Size: ¼ cup
Calories: 70
Fat: 2 grams

 

3 Tips to Being King (or Queen) of the Grill

The weather’s getting warmer, the grass is growing and school is coming to a close, you know what that means? It’s almost outdoor grilling season. The thoughts of fresh grilled vegetables and tender, juicy barbecue comes to our minds here in the H3 Healthy Kitchen. So whether you’re thinking about pulling out the grill this coming Monday for Memorial Day, wating until the first day of summer in June or even holding out until July 4; we want to share 3 simple, healthy grilling tips to ensure the most delicious food comes off your grill this summer.

1. Don’t overcook your meat: This mistake can turn a great cook out into a tough situation, quickly! Have your meat thermometer on hand to check the internal temperatures of your beef, lamb, pork, seafood or ground meat. If you need a quick reference on the best temps, check out our handy dandy chart.

2. Be sure to properly season your meat: Marinate or season any meat at least 20 minutes prior to grilling. Using acidic marinades with white wine, lemon, lime, etc. help to flavor and tenderize meats.

3. Make your own Barbecue sauce: Skip the store bought sauce and  treat your family and guests to the amazing flavor that comes with tasting fresh sauce. Plus, you can enjoy the sauce that much more knowing you created it without all the extra unhealthy calories from those free sugars. Here are 2 of our H3 favorites – Mustard BBQ Sauce and the Original H3 BBQ Sauce.

These are the 3 basic tips to get you into the King of the Grill position with your family. If you want to go a step further, we have best practices for charcoal, gas and electric grills. Test out your new or improved grilling and marinating skills with our Cilantro-Lime Chicken Skewers recipe. Yum.

Chicken Skewers 300x285 3 Tips to Being King (or Queen) of the Grill

Cilantro-Lime Chicken Skewers

Ingredients:

4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water

Marinade:

1 Cup Chicken Stock

4 Fresh limes, juiced and zested

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt

1/4 Tsp. Ground pepper

Preparation:

  • Combine first 7 ingredients for the marinade, then set aside.
  • Arrange chicken and pineapple on skewers, alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, leave to marinate for 30 minutes to 2 hours.
  • Remove skewers from marinade and grill skewers.

Nutrition:

Number of Servings: 4 (4 skewers/person)
Calories: 170
Fat: 4

 

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