Healthy Recipes

Kale, Smoked Trout, & Avocado Salad

Servings 2

Cook Time 15 mins. 

Ingredients:

1 teaspoon minced garlic

Pinch of salt

1 tablespoon extra-virgin olive oil

2 teaspoons red-wine vinegar

Pinch of pepper

3 cups lightly packed baby kale

¼ cup flaked smoked trout

¼ firm ripe avocado, sliced or diced

1 tablespoon finely chopped red onion

Directions: 

1. Mash garlic and salt together with the side of a chef’s knife to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl.
2. Add kale; toss to coat. Serve topped with trout, avocado and red onion.

Prep time 10 mins. 

Cook time 30 mins.

Yield amt 4 servings

Serving size 1 chicken leg, 1 c vegetables & sauce

Ingredients:

1 Tbsp of Olive Oil Extra Virgin

1 CTN Mushrooms (10 oz white button mushrooms) rinsed & quartered.

1 leek split into quarters, then diced & rinse.

1 C of potatoes peeled & diced

1 C of celery rinsed & diced

1 C of peal onions raw or frozen

3 C of low sodium chicken stock

1 LB skinless chicken legs or thigh (4 wholes split or 8 thighs)

1 TBSP lemon juice

1 TBSP corn starch

2 TBSP Sour Cream

1/2 Tsp Salt

1/4 Tsp ground black pepper

Directions: 

Preheat oven 350 degrees

Heat olive oil in the bottom of a heavy roasting pan 

Add mushrooms sauté for 3-5 mins., then add leeks, pearl onions, potatoes, * celery cook until all the vegetables become soft about another 3-5 mins. 

Add chicken broth to the pan and bring to a boil.  Add herbs and lemon juice.

In a bowl corn starch with the sour cream & add to the pan. Bring back to boil & then move from heat. 

Season with salt & pepper and pour 1 cup vegetables and sauce over chicken

Level: Easy Total: 40 min Active: 30 min Yield: 4 servings 2 medium sweet potatoes, peeled and diced into 1-inch pieces  2 tablespoons toasted sesame oil  3/4 teaspoon ground ginger  3/4 teaspoon ground turmeric Kosher salt and freshly ground black pepper  3 cups frozen cooked brown rice (about 24 ounces)  1/4 head red cabbage, thinly sliced (about 2 cups)  2 small carrots, trimmed and peeled into paper-thin ribbons  2 large limes, halved, 1 half cut into wedges for serving  3/4 cup nonfat plain Greek yogurt  1 tablespoon fish sauce  2 teaspoons chili paste, such as sambal oelek  1 1/2 teaspoons honey  Two 5-ounce cans albacore tuna packed in water, drained  1 cup frozen shelled edamame, thawed  2 scallions, thinly sliced  Toasted sesame seeds, for serving 1 2 3 4 5 Preheat the oven to 450 degrees F and line a rimmed baking sheet with aluminum foil. Toss the sweet potatoes, 1 tablespoon of the sesame oil, 1/2 teaspoon of the ginger, 1/2 teaspoon of the turmeric, 1/4 teaspoon salt and several grinds of pepper on the prepared baking sheet until evenly coated. Roast until tender and lightly browned, tossing halfway through, about 30 minutes.  Meanwhile, heat the frozen brown rice according to package directions; keep warm. Toss the sliced cabbage, carrot ribbons, the juice from 1 lime half, a pinch of salt and a couple grinds of pepper in a medium bowl until well dressed and combined. Squeeze the juice from the remaining 2 lime halves into a small bowl. Stir in the yogurt, fish sauce, chili paste, honey, the remaining 1 tablespoon sesame oil, 1/4 teaspoon ginger and 1/4 teaspoon turmeric, a pinch of salt and several grinds of black pepper until smooth. Taste and adjust the seasoning with salt and pepper.  Divide the warm rice among 4 shallow bowls (about 3/4 cup per bowl). Top with the roasted sweet potatoes, cabbagecarrot slaw, tuna (about 1/4 cup per bowl), edamame and sliced scallions. Drizzle with the spicy yogurt dressing, sprinkle with toasted sesame seeds and serve with the reserved lime wedges for squeezing. 

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