Recipes

During our November 12th Fries meeting, we discussed healthy eating when pressed for time. Attendees brought samples of their “go-to” quick dishes for sharing along with the recipes below. If you have a quick and easy healthy recipe to share, please email Toni or Mark, and we will post it here!

Kale-Pesto-Pasta (Yes our kids love “Green Noodles”)

Take one bunch of kale and chop into large chunks.

Put it in a large pot with about 1/2 inch of water and let it steam for about 8 minutes.

Remove from heat and fill with cold water to stop the kale from cooking further.

In a food processor, combine the kale with about 1/2 cup almond slivers and 1/2 cup or so of olive oil and blend until you have a pesto-like consistency. Toss with about 1 lb of pasta (we use rotini) and top with Parmesan Cheese (our 4-year-old’s favorite part is making it snow on his plate).
Optional (if you have the time): Saute one red onion in butter until soft. Dice two medium tomatoes, and add to the “pesto” before tossing with the pasta.

This is a great way to use up the Kale when your CSA share is loaded with it!

 

Mango Chicken with wild rice

2/3 cup of wild rice

1 cup brown basmati rice

Coconut oil

4 boneless, skinless chicken breast, cubed

1 large onion

1 mango diced

Juice of 1 lemon

2 tablespoons rice vinegar

Salt & pepper

Pinch of hot pepper flakes (to taste)

½ Cup fresh parsley, chopped

 

Cook rice according to package. Meanwhile, coat a skillet with coconut oil over med-high heat and sauté chicken with salt and pepper to taste.

When no longer pink, add onion and cook for 3 minutes, then add mango, lemon juice, vinegar & hot pepper flakes to taste. Toss with rice and stir in fresh parsley.

 

 Couscous with Chicken Sausage Ragu.

Cook 1 serving couscous according to package instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

 

Veggie Fried Rice.

Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.

 

Superfood Shrimp Scampi Pasta.

Prepare 1 serving angel hair pasta (whole-wheat, if you can find it!) according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

 

Fish Tacos

Ingredients:  2 large1 mango, (I get the frozen chopped bag) 1 avocado, ½ red onion, Juice of 1 lime, Chopped Cilantro, salt & Pepper, olive oil, 8 tortillas, 2 C shredded red cabbage, optional: 1Tbs blackening seasoning, Also optional: for my kids, I beat an egg and use bread crumbs- I dip the fish in the egg, then bread crumbs then pan-fry. Makes it crunchier for them.

Prepare: Mix mango, avocado, onion, juice of the lime, cilantro, salt & Pepper to taste. Stir and let it sit while you make the fish. Heat the pan on the stove, then add oil. If using sprinkle the blackening seasoning on the fish (or bread crumbs) and pan-fry the fish until crispy. About 4 minutes on each side. Meanwhile, heat the tortillas in the toaster over just so they are warm.  
Break fish into chunks, divide among the tortillas, and add mango salsa and red cabbage. Serve with lime wedges

 

 

 

 

 

Seared Scallops

Ingredients:  ½ red onion, 1 clove garlic,1 can white beans, drained, 4 cups baby spinach, 1 lb. sea scallops, salt, pepper, 1 tbs butter, I lemon. 2Tbs olive oil.

Prepare: Heat large cast-iron skillet over med-high heat. Add olive oil and cook onion, garlic for  2 minutes, add beans and spinach until heated through and wilted. Remove from pan but keep warm. Now, add butter to pan, and pan-fry DRY (use a paper towel to dry scallops) scallops for 2-3 minutes per side. Divide the spinach bean combination onto plates and divide the scallops on top, season with salt, pepper and lemon juice.

 

Herbed quinoa

Ingredients
2 3/4 cups low-sodium chicken stock
1/4 cup fresh lemon juice
1 1/2 cups quinoa
Dressing:
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
Directions
Quinoa:
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

 

 

 

 

Thai Chicken Saute:

Ingredients: 1 (3 1/2-ounce) bag boil-in-bag rice, 1 1/2 pounds chicken breast tenders 1 tablespoon cornstarch ,1 tablespoon fish sauce, 4 teaspoons canola oil, divided,1 cup sliced onion 2 teaspoons bottled minced garlic., 1 teaspoon bottled ground fresh ginger (such as Spice World)1/2 cup light coconut milk, 2 tablespoons Sriracha (hot chili sauce, such as Huy Fong, 1 tablespoon sugar, 1 tablespoon fresh lime juice, 2 tablespoons chopped fresh cilantro, 4 lime wedges

Prepare: Cook rice according to package directions, omitting salt and fat. Keep warm.

Toss chicken with cornstarch and fish sauce. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 5 minutes. Remove chicken from pan. Heat remaining 1 teaspoon oil in pan. Add onion, garlic, and ginger to pan; sauté 1 minute. Return chicken to pan; cook 1 minute or until done. Stir in coconut milk, Sriracha, sugar, and juice; cook 45 seconds or until thoroughly heated. Sprinkle each serving with 1 1/2 teaspoons cilantro. Serve chicken mixture over rice with lime wedges.