Spinach and Feta Stuffed Chicken Breasts

Lots of protein with healthy greens! Pair with a steamed vegetable or salad for a great meal!

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From Cooking Light

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup chopped yellow onion
  • 2 tablespoons chopped fresh dill
  • 5 ounces baby spinach
  • 2 ounces crumbled feta cheese (about 1/2 cup)
  • 4 (6-ounce) skinless, boneless chicken breasts
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 1/2 teaspoons olive oil

 

Instructions:

  1. Heat a large skillet over medium heat. Add 1 tablespoon olive oil to pan. Add onion; cook 8 minutes, stirring frequently. Remove pan from heat; stir in dill, spinach, and feta cheese. Cool 10 minutes.
  2. Cut a horizontal slit through the center of each chicken breast to form a pocket. Stuff each pocket evenly with spinach mixture. Close pockets with toothpicks. Sprinkle with salt and pepper.
  3. Heat skillet over medium-high heat. Add 1 1/2 teaspoons olive oil to pan. Add chicken; cook 4 minutes. Turn chicken. Cover pan, reduce heat to medium, and cook 5 minutes or until chicken is done.

Makes 4 servings (serving size: 1 stuffed chicken breast half)

Nutrition Information:

  • CALORIES 319
  • CARBOHYDRATE 8.4g
  • CHOLESTEROL 125.6mg
  • FIBER 2.4g
  • PROTEIN 40.1g
  • SODIUM 585.0mg
  • FAT 13.5g
  • CALCIUM 136.4mg
  • IRON 2.0mg
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Coconut Turbot with Mango Puree

Serves: 4

Even though it seems like we’re still waiting for the weather to catch up with the fact that its spring, before you know it, summer and bathing suit season will be here! To ensure you’ll feel your best as the weather gets warmer, start making healthier habits now like incorporating more fish into your diet and eating plenty of bright, fresh produce.

This recipe takes wild-caught turbot from Canada and covers them in a crunchy layer of unsweetened coconut. It is served with a mango puree that doesn’t need any added sugar thanks to the natural sweetness of ripe mangos. It’s basically a tropical paradise on a plate. Make this recipe a full meal with a healthy starch (like rice, quinoa, or roasted butternut squash) and a green vegetable (like asparagus or broccoli).

From now till March 31 at Whole Foods Market…

Wild-Caught Turbot Fillets are on sale for $11.99 (Save $3/lb!)

Ataulfo Mangos are on sale 5 for $5 (save $1.25 on 5!)

Ingredients

3 large egg whites

1 tsp. sea salt

½ tsp. freshly ground black pepper

1 tsp. garlic powder

1 lb. fresh turbot fillets

1 cup unsweetened flaked coconut

Coconut oil

1 ½ cups mango chunks

1 lime, juiced

Preheat oven to 425 degrees. Line 2 baking sheets with parchment paper

Whisk egg whites with the salt, pepper and garlic powder in a large mixing bowl.

Place coconut flakes onto a large plate.

Dip each turbot fillet into the egg mixture, letting the excess drip back into the bowl and place on the plate of coconut flakes. Toss to coat. Put the filet back into the egg mixture and then into the coconut flakes one more time. Press the coconut onto the fish to coat well.

Brush the parchment paper sheets with melted coconut oil

Bake the fish for 6 minutes, turn over and cook for another 5- 6- minutes or until the coconut is golden brown and the fish is easily flaked with a fork.

While fish is baking, prepare the mango puree.

To make the sauce put the mango and lime juice in a blender and blend until pureed.

Serve the fish fillets with the sauce underneath or on top.

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Allison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Crockpot Shredded Beef

Everyone knows that making more of your own food from home is a guaranteed way tp consume less calories and junk. But cooking all of your meals is definitely easier said than done. The idea alone can be intimidating and overwhelming. One of the easiest ways to tackle cooking more of your own food is to take the time to meal prep and plan at the beginning of the week. Block out 2-3 hours on one of your off days to do some of the time consuming prep work for the recipes you plan on making that week. Cooking big batches of grains, cleaning and chopping vegetables, and even assembling spice blends ahead of time, will save you time throughout the week.

This is a great go to recipe to include in your meal prep day. Beef isn’t the leanest of animal proteins, but when balanced with plenty of vegetables and a healthy source of carbohydrates (starchy vegetables or whole grains), it can be a great affordable source of nutrition. And having a cooked, ready to eat source of protein in your fridge is awesome for building quick meals. You can toss this beef onto a salad, put it on top of a baked potato, pair it with brown rice and sautéed veggies, or even fold into a whole wheat tortilla to make a quesadilla.

From now till March 24 at Whole Foods Market…

USA Boneless Beef Sirloin Steak is on sale for $7.99/lb (Reg. $11.99/lb- Save $4/lb)!

Ingredients

2-3 lb. sirloin steak

1-2 large yellow onion, sliced

½ cup beef broth

1 tsp. salt

1 tsp. garlic powder

½ tsp. black pepper

½ tsp. chili powder

Put the meat in the crockpot first. Then add the broth- then the onions, and then the spices. Cover and cook on low for 8 hours. Once down, take two forks and shred the meat. Eat right away or let come to room temperature, divide into 4 oz. portions, and store for up to 5 days in the fridge.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Deconstructed Cabbage Rolls

Stuffed cabbage rolls are a popular dish in a myriad of different cuisines. The filling is traditionally some type of ground meat, vegetables, and grains. While cabbage rolls are versatile and delicious, they can be time consuming to cook taking upwards of two hours to be done. This recipe cuts the time by deconstructing the cabbage rolls and un-stuffing them.

Green cabbage is simmered to a perfect level of tenderness and combined with ground chicken meatballs and a tomato based sauce. Cabbage is great for detoxifying the body and full of vitamin K, which supports a healthy brain. Ground chicken is leaner than a red meat option, but remains flavorful with the spice blended tomato sauce.

Until March 17 at Whole Foods Market…

Organic Green Cabbage is on sale for $.69/lb. (Reg. $1.49/lb… over 50% off)

Freshly Ground Chicken Breast is on sale for $4.99/lb (Reg. $6.99/lb… save $2/lb.)

Ingredients

1 head of green cabbage, cored and cut into strips

1 tsp. smoked paprika

¼ tsp. garlic powder

¼ tsp. onion powder

Pinch of ground cloves

½ tsp. salt

¼ tsp. pepper

1 can (15 oz) tomato sauce

2 lb. ground chicken

2 eggs

½ cup whole wheat bread crumb

(make it gluten free by using ¼ cup almond flour and 3 tbl. coconut flour)

2 tbsp. minced fresh parsley

4 cloves of garlic, minced

1 can (15 oz) diced tomatoes

1 tbl. lemon

Directions

Pour 1 cup of water into a large pot, bring to a boil. Place cabbage strips into the pot. Cover the pot. Steam cabbage over medium heat for 15 minutes, stirring occasionally to make sure it doesn’t burn.

Meanwhile, combine paprika, garlic powder, ground cloves, salt, pepper, and ¼ the can of tomatoe sauce at the bottom of a large bowl. Stir well until blended.

Add the ground chicken, eggs, bread crumb (or almond and coconut flour combination), and fresh minced parsley. Mix with a fork or knead with clean hands until all ingredients are thoroughly combined and meat is evenly seasoned.

Uncover the cabbage and reduce the heat to low. Form the meat mixture into 2-inch meatballs and place them in a single layer on the surface of the cabbage. Take care when adding them to the hot pan as not to burn yourself.

Pour the remaining tomato sauce into a mixing bowl with the diced tomatoes and lemon juice. Stir until blended, then season the sauce with salt and pepper to taste.

Pour the sauce over the meatballs.

Bring mixture to a simmer and reduce heat to medium low. Cover pot and cook for 75-90 minutes over medium low heat until meatballs are cooked and cabbage is very tender. Stir every 20-30 minutes. If the cabbage seems dry towards the end of cooking, add a little hot water to the pan.

Give the pot a gentle stir at the end of cooking to blend the sauce, cabbage, and meatballs.

Serve meatballs on top of the soft cooked cabbage. Garnish with more fresh parsley. Serve over rice if looking for a more carbohydrate dense meal.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Asian Takeout Inspired Salmon Skillet

Serves: 4 

Because of all of its amazing health benefits, wild-caught salmon is a fish that you should incorporate into your weekly meal plans. Not only is it great from a nutrition perspective, but it’s a fast cooking source of protein that can cut down on your dinner making time during the week. While mild white fishes get the credit for being extremely versatile, salmon can also be used in a wide variety of ways and with a plethora of different flavors.

We’re sharing a simple one-pan salmon dinner for four that requires minimal prep and delivers delicious flavor. This is Salmon- with an Asian takeout twist. You’ll get your healthy fats from coconut oil, protein from the salmon, carbohydrates from the brown rice, and plenty of fiber and green veggie goodness from the snap peas. It’s fast- easy- and gluten free. What else do you need to know?

Until March 10 at Whole Foods Market…

Wild-Caught King Salmon Fillets are on sale $17.99/lb. (reg. $24.99/lb- save $7/lb)

Ingredients

1 cup uncooked brown rice

1 pound salmon fillet, skin removed (or four smaller cuts of salmon)

1 tbl. coconut oil, melted

Kosher salt and pepper

4 ounces sugar snap peas

1/3 cup coconut aminos

4 green onions, trimmed and sliced

2 tbl. rice vinegar

1 tbl. grated ginger

2 cloves of garlic, minced

2 tsp. honey

Directions

1. Mix the rice and 2 1/3 cups water in a medium, deep skillet. Bring to a boil. Reduce heat to low and simmer covered, for 20-25 minutes.

2. Meanwhile, if you bought a whole salmon fillet, slice the salmon on a diagonal into four ¾-inch thick pieces. Season each fillet with ¼ tsp. each of salt and pepper

3. In a small bowl, whisk together the coconut aminos, scallions, rice vinegar, grated ginger, garlic, and honey. Set aside.

4. After the rice has cooked for 20-25 minutes, check to see how much water is absorbed. When most of the water has been absorbed (but not completely- you need some water to steam the salmon and peas!), stir in the coconut oil and then add the salmon on top. Once you add the salmon, cover and cook 7 minutes more.
5.  Scatter the peas over the salmon and rice. Cover and cook until the rice and peas are tender and the salmon is opaque and beginning to flake, 3-5 minutes.

6. Re-whisk the sauce and spoon over the salmon, rice, and peas.

Tip: You could also cook the rice ahead of time and simply pan cook the salmon brushed with ½ of the sauce (about 4-5 minutes per side over medium heat) and saute the snap peas for 5-10 minutes in some coconut oil + salt and pepper.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Blood Orange Smoothie

Serves: 1

Are you feeling the winter blues? With the unrelenting snow and cold weather, we can totally understand if you need a pick me up. And in steps the blood orange…

These beautiful variety of oranges aren’t just good looking- they’re tart, crisp, and packed with vitamin C. We pair their juices and zest with greek yogurt, coconut milk, frozen banana, pineapple, and a touch of ginger to create a refreshing smoothie that will have you forgetting about the fact that Spring is at least a month away.

Until March 3 at Whole Foods Market…

California Blood Oranges are on sale 4 for $3 (regular priced at 4 for $5- 40% off)

Ingredients

2 tbl. blood orange zest

Juice of 2 blood oranges

½ cup chunked pineapple

1 cup of baby spinach

1 frozen banana

½ cup plain greek yogurt

½ tsp. vanilla extract

¼ tsp. ginger

Handful of ice

Coconut milk or almond milk (as much as needed to get the smoothie to your desired consistency).

Instructions

Combine all ingredients in a blender and blend until creamy and smooth. As coconut milk as needed or until the smoothie reaches your desired consistency.

Pro-tip: To make your smoothie into a more well-rounded meal, add a ½ cup of oatmeal (pulse in the blender first to break it down more) as your blending the smoothie OR pour your smoothie into a bowl and top with your favorite granola.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Smoked Salmon on Smoked Salmon on Zucchini Pancakes

Smoked salmon is a calorie light but nutrient dense source of protein. Instead of serving it on a carb-tastic bagel, we’re putting it on top of gluten-free zucchini pancakes that are flavored by fresh dill and bound together with coconut flour and the almighty egg. You’re going to get an A+ in your daily healthy fat intake from this meal; salmon is rich in omega-3 fatty acids and avocado is loaded with good monounsaturated fats.

Until February 24 at Whole Foods Market…

Changing Seas Cold Smoked Salmon 8 oz. packages are on sale for $9.99 (reg. $12.99/lb)

Serves: 4 (12 pancakes) | Total Time: 40 minutes

Ingredients

¼ cup coconut flour

6 eggs

1/2 tsp. garlic powder

½ cup fresh dill, chopped

¼ tsp. sea salt

¼ tsp. ground pepper

4 cups shredded zucchini, as much liquid squeezed out as possible

¼ cup coconut oil

8 oz. of smoked salmon

2 avocados, peeled, pitted, and mashed

Instructions

Beat the eggs, garlic powder, salt and pepper together. Stir in the dill. Add the zucchini to combine.

Heat a non-stick skillet over medium-low heat with the coconut oil coating the pan.

Spoon the mixture into the pan into 4 inch cakes. Allow them to cook through on one side for 4 minutes before flipping to finish the other side for 3-4 minutes. When the cakes are golden brown and cooked through, remove them from the pan and start on the next batch.

Once all are cooked, top each one with a little mashed avocado and smoked salmon.

Can be served hot or cold.

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Allison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Lightened Up Chicken Salad

With spring around the corner, it’s refreshing to start eating more and more fresh fruits and vegetables. This lightened up chicken salad is the perfect compromise between winter comfort and spring eats. It utilizes a roasted ahead of time whole chicken, peppery arugula, sweet red grapes, a wholesome homemade dressing, and plenty of healthy fats from nutty pecans.

Roasting a whole chicken in your crockpot to use for meals throughout the week is cost and time effective. On your day off from work, cook your chicken, cut or shred, and use in our lightened recipe up chicken salad (included below).

Until February 17 at Whole Foods Market…

Fresh, Whole, or Cut-Up Chickens are on sale for $2.19/lb. (25% off)

Red Seedless Grapes $2.49/lb. are on sale for (reg. $3.99/lb)

How to Roast a Whole Chicken in Your Crockpot

Ingredients

1 whole chicken

1 tbsp. butter (grass-fed preferable)

2 tbl. favorite herbs and spices (salt, oregano, thyme, rosemary, etc.)

Instructions

Rinse chicken and make sure innards are removed.

Put butter in bottom of crock pot and turn on low.

Once the butter melts, put chicken in crock pot (putting breast-down will make it cook faster)

Sprinkle with desired spices.

Put lid on and cook on low for 7-8 hours or until well cooked.

Prep Time: 15 minutes | Total Time: 20 minutes| Yield: 4 servings

Ingredients

1 whole, cooked chicken- cut into small pieces

8 cups of baby arugula

2 cups of red seedless grapes, halved

¾ cup pecan halves

4 stalks of celery chopped

Salad dressing: 1 cup greek yogurt, 2 tbl. minced shallot, ½ cup chopped dill, 3 tbl. apple cider vinegar, ½ tsp. salt, ¼ tsp. pepper

Instructions

Toss together the arugula, halved grapes, pecan halves, and chopped celery. Divide onto four plates or into four servings.

Whisk together the dressing ingredients in a mason jar or Tupperware container. Toss each serving of salad with your desired amount of dressing and store any remaining dressing in the fridge for up to one week.

headshot

Allison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Chicken Lettuce Wraps

One of the best ways to stay healthy is to recreate your favorite restaurant menu items at home using healthier ingredients. Chicken lettuce wraps can be found on menus at all different kinds of restaurants- but usually they contain all sorts of unhealthy oils and added sugar. These wraps use lean ground chicken for a healthy protein punch and fresh orange segments for a tangy zest and some vitamin C! The mouthwatering Asian-inspired sauce pulls it all together for a delicious center piece for any meal.

Until February 10 at Whole Foods Market…

Cara Cara Oranges are on sale 4 for $3 (40% off)

Fresh Ground Chicken Breast is on sale $4.99/lb. (Save $2/lb.)

Prep Time: 10 minutes | Total Time: 30 minutes | Serves: 4

Ingredients

2 tbl. coconut oil

1 lb. ground chicken

¼ tsp. ground black pepper

½ tsp. kosher salt

4 medium carrots, peeled and finely diced

1 red bell pepper

2 tbl. fresh, grated ginger

4 cloves garlic, minced

1/3 cup Chinese plum sauce or hoisin sauce

1/4 cup. reduced sodium soy sauce

2 tbl. rice vinegar

Chili paste, like sriracha (to taste)

¼ cup fresh cilantro, minced

3 scallions, thinly sliced

1 orange, peeled, separated into segments, and chopped

1 head boston lettuce (may substitute iceberg lettuce or romaine)

Directions

In a large pan over medium-high heat, melt 1 tbl. of coconut oil. Once hot and shimmering, brown your ground chicken- season with the salt and pepper. When done, drain the fat from the pan and remove the chicken.

Add the other tbl. of coconut oil and once hot, saute your belle pepper, carrots, ginger and garlic. Cook for about five minutes until softened slightly.

Add back in the cooked chicken and stir in the plum or hoision sauce, soy sauce, vinegar, and chili paste. Reduce the heat to low and simmer until heated through.

Remove the skillet from the heat, stir in the orange segments, cashews, scallions, and cilantro. Allow the mixture to cool slightly, about five minutes.

Clean the lettuce and break off individual leaves. Fill each lettuce cup with roughly ½ cup of the chicken mixture.

Serve! These cups serve well with brown rice or cauliflower rice.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image source)