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.

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

(Image Source)

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.

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

(Image Source)

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

(Image Source)

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)

Salmon and Mango Salsa

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Salmon is one of the healthiest sources of protein out there. It is loaded with essential omega-3 fatty acids which support a healthy heart, joints, healthy immune system. It is also chockfull of vitamins A, D, B6, B, and E. Wild salmon is a better option than farm raised salmon which has potentially been exposed to artificial coloring, an unnatural environment, and the use of antibiotics.

Mangoes are one of the most widely consumed pieces of fruit in the world- and for good reason! Not only are they juicy, sweet, and smooth, but they are antioxidant power houses. Their vitamin C and A will give a boost your immune system and their acidity can even aid in digestion.

Until February 3 at Whole Foods Market…

Wild-Caught Coho Salmon Fillets are on sale $11.99/lb. (reg. $16.90- save $5/lb!)

Whole Trade Organic Mangos are on sale $4 for 2 (reg. $3.49 each- over 40% off!)

Salsa Ingredients

½ medium red onion, minced

½ jalapeno chili seeded, minced

½ avocado, pitted and diced

1 ripe mango, peeled, pitted, and diced (about 1 cup)

2 tbl. cilantro, chopped

2 small seedless and/or persian cucumbers, diced (about 1 cup)

Juice of one lime

Coarse salt (optional)

Salmon Ingredients

Coarse salt and freshly ground pepper

2 tbl. coconut oil

4 salmon fillets (about 6 ounces each), patted dry

Directions

Preheat the oven to 425 degrees.

In a medium bowl, combine salsa ingredients and season with salt if desired.

Rub the coconut oil on the salmon fillets and season with salt and pepper. Arrange the salmon on a rimmed baking sheet lined with parchment paper. Cook for about 6-8 minutes depending on the thickness of the fish.

The salmon will be done when easily flaked with a fork. If you want to use a thermometer to check for doneness, the internal temperature should read 145 degrees.

To serve, place fillets on serving plates, and spoon salsa over fish.

Serve alongside a green vegetable like asparagus or brussels sprouts

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.