Chicken Lettuce Wraps

Chicken Lettuce Wraps

This is a truly guilt free meal! It’s fun to assemble and devour these lettuce wraps. Stick with simple meals like this that are comprised of lean meats and vegetables in order to favorably convert your body composition.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 4 chicken breasts, chopped
  • 1 Tablespoon toasted sesame oil
  • 2 cups white mushrooms, chopped
  • 2 cloves garlic, minced
  • ⅓ cup pine nuts
  • 1 Tablespoon ginger root, minced
  • 3 green onions, chopped
  • Sea salt and black pepper
  • ¼ cup coconut aminos (or light soy sauce)
  • ¼ cup coconut palm sugar
  • 1 tablespoons apple cider vinegar
  • 1 head butter lettuce or iceberg lettuce

Instructions

  1. Place a large skillet over medium high heat. Add the sesame oil and the chopped chicken. Cook until the pink is gone, then drain the skillet.
  2. Add the chopped mushrooms, garlic, pine nuts, ginger, green onions, salt and pepper. Sauté for 8 minutes.
  3. Combine the coconut aminos, coconut palm sugar and vinegar in a small bowl. Pour the sauce over the chicken mixture in the skillet. Mix well and continue to cook for 5 minutes. Remove from heat.
  4. Serve with large lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 219 calories, 10g fat, 13g carbohydrate, 80mg sodium, 8g sugar, 1g fiber, and 20g protein.

Spring Quinoa Salad

Spring Quinoa Salad

No better way to start spring off than a fresh Quinoa Salad! This salad is filling enough to be more than a snack, but light enough to where you still feel good after eating it. Thanks to allrecipes for this great idea!

Ingredients:

Directions:

  1. Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
  2. Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.
  3. Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.
Salmon with Fennel

Salmon with Fennel

From June until November, I enjoy going to the local farmer’s markets. I have been doing this for the past few years and have enjoyed supporting the local farmers while trying different fruits and vegetables. However, this was a learning process. At first I would buy too much not only spending too much money but also throwing out fruits and vegetables that were not eaten. Now I go with a budget and try to buy less than I think I will use.SAVE YOUR PRODUCE FROM PERISHING

Knowing which vegetables belong in the crisper and keeping the temperature of the fridge between  35 and 38 degrees is a good start. Use one crisper for fruits and the other for vegetables. The exceptions to this are onions, sweet potatoes, hard rind squashes, eggplant and rutabagas.  Tomatoes and avocados can be placed in the crisper once they are ripe.
Crispers slow the dehydration of fresh vegetables, however, too much moisture can destroy lettuces and spinach. Lettuce can be washed, dried and wrapped in paper towels to keep it fresh and easy to use in salads and on sandwiches.
If you have are lucky enough to have an over abundance of vegetables try making soups or sauces to keep in the freezer. The internet is a great source for new recipes.

ADDED BENEFIT

Incorporating fruits and vegetables into your diet will help prevent hypertension, heart disease, diabetes, certain cancers and give you a longer and healthier life.

THIS WEEK AT THE FARMER’S MARKET I FOUND FRESH FENNEL AND HERE IS A GREAT RECIPE from bon appetit

SLOW-ROASTED SALMON WITH FENNEL, CITRUS, AND CHILES
Serves 6
Ingredients:
1 medium fennel bulb, thinly sliced
1 blood or navel orange, thinly sliced, seeds removed
1 lemon, thinly sliced, seeds removed
1 chile or jalapeño pepper, with seeds, thinly sliced
4 springs dill, plus more for serving
Kosher salt and coarse ground black pepper
2 lb. skinless salmon fillet
3/4 cup olive oil
Pinch of sea salt
Instructions:
Preheat oven to 275 degrees
Toss fennel, orange slices, lemon slices, chile, and 4 dill springs in a shallow 3 quart baking dish; season with kosher salt and pepper.  Season salmon with kosher salt and place on top of fennel mixture. Pour oil over.
Roast until salmon is just cooked through (the tip of a knife will slide through easily and flesh will be slightly opaque). 30-40 minutes for medium rare.
Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture and oil from baking dish over; discard dill sprigs.  Season with sea salt and pepper and top with fresh dill springs.
BLOG BY DIANNE COCHRANE NUTRITIONIST; RECIPE FROM bon appetit