Category Archives: Recipe-Spring

Recipe: Baked Italian Chicken with Arugula

Baked Italian Chicken

This recipe was adapted from Tosca Reno’s Eat Clean Diet.
The kalamata and balsamic offer depth and richness to a very light and satisfying dish. This can be served in either summer or winter, paired with a rosemary quinoa pilaf or roasted potatoes.

Serves 4

  • 1 pound boneless, skinless chicken breasts or thighs
  • salt, pepper, and olive oil to taste
  • 2 cups arugula leaves, torn
  • 2 tsp fresh sage leaves
  • 1 tbsp. dried Italian seasoning
  • 4plum tomatoes, chopped (about 2 cups)
  • 1/4 cup kalamata olives, diced
  • Balsamic vinegar
  • 4 stalks asparagus, chopped (optional)

Preheat oven to 450 degrees

Lightly rub olive oil on the bottom of a small baking dish.  Gently massage a touch of olive oil onto the chicken pieces, then sprinkle with salt and pepper. Line the baking dish with arugula leaves and top with chicken. Sprinkle sage leaves, Italian seasoning, tomatoes, olives and asparagus atop chicken and lightly sprinkle with vinegar. Cover with parchment paper and foil and bake for 20 minutes. Let rest 10 minutes before serving.

Refreshing Greek Potato Salad

Rather than indulging in a traditional American creamy, mayo-laden potato salad, I propose this alternative: a Greek-inspired potato salad that is far more refreshing and appropriate for summertime picnic tables. Use of small waxy red potatoes keeps the glycemic index lower than using russets and ensures firm texture. Red onions carry anti-inflammatory quercitin and the mint and lemon pair well for a truly refreshing side dish. Obviously, the feta is optional. If you include feta, I recommend a sheep milk feta, ideally raw and local, but imported is a flavorful alternative.

  • 10-12 small red-skinned potatoes
  • ½ small red onion
  • 1 lemon
  • ¼ cup olive oil*
  • ¼ cup lemon juice*
  • 1/3-1/2 cup mint, chopped
  • ¼ cup parsley
  • Salt and pepper to taste
  • 1/3 cup kalamata olives, diced (optional)
  • 2 oz. imported Greek feta cheese, crumbled (optional)

Dice the onion into small pieces and cover with near boiling water to draw out the strength. Add the juice of ½ lemon. This creates a mild, and somewhat tangy onion that is less overwhelming to the palate.
Peel the potatoes, cut into large bite-sized chunks of approximately the same size, and rinse well. Add potatoes to a pot of cold water to cover by 1 1/2 inches, bring to a boil, and boil at medium-high heat. Test after 15 minutes for doneness – they should be easily pierced with a fork. Remove when done, drain, and place onto a cookie sheet to cool. Transfer to a serving bowl or dish when cool. Add onions, olives and optional feta and toss.
To make the dressing, in a small bowl, combine olive oil, lemon juice, mint, salt, and pepper with a whisk.
Serve at room temperature or chilled. When ready to serve, pour on the dressing, toss, and sprinkle with parsley.

Serves 6

(*If you prefer a more “wet” potato salad or will be serving it the next day, increase the amount of lemon juice and olive oil to 1/2 cup each and use as desired)

Recipe: Dandelion Salad with Anchovy Vinaigrette

This post is part of Food Renegade’s Fight Back Fridays food carnival. Click here to learn more about sustainable eating and living.

This salad is a quintessential bone-building meal! Dandelion leaves contain more calcium and iron than spinach and anchovy fillets – with the bones – are also a fantastic source of calcium. The anchovy and balsamic pair well with the bitter nature of dandelion greens rendering this salad a tasty addition to a crisp spring evening. Sweet peppers add additional texture and color.  Serves 4.

1 large bunch Dandelion Leaves, or
4 Wild Dandelion Plants *
1 small red or yellow sweet pepper
6 Anchovy Filets
3 Cloves Garlic, peeled
1/4 c extra virgin Olive Oil
3 tb Balsamic Vinegar
Ground Black Pepper
optional: 1/2 avocado, diced or 1/4 cup toasted walnuts

Instructions
Wash dandelion leaves thoroughly and remove any bits of dirt, root or damaged leaves. Dry. Trim large leaves into 2″ long slivers; leave smaller ones whole. Blend anchovy filets with garlic, olive oil and balsamic vinegar. Toss leaves with dressing, then divide among 4 plates. Top with black pepper and serve at room temperature, preferably al fresco in the garden.

*Note: Be sure plants gathered from the wild haven’t been sprayed or treated with chemicals. If you aren’t sure, don’t use them.

Source: San Francisco Chronicle

Pan-Seared Halibut in Black Rice Flour

This recipe comes from a cooking class I took with Shauna James Ahern, more commonly known as the Gluten-free Girl. With fresh halibut coming into season, this simple recipe is an utterly fantastic way to celebrate a melt-in-your mouth filet of fresh halibut.

  • 12 oz. fresh halibut*
  • 1/3 cup forbidden black rice, ground into flour with a Vitamix or coffee grinder
  • 1 tsp. each kosher salt and black pepper
  • 1 tbsp. high quality olive oil
  • 1 tbsp. unsalted butter** (or coconut oil)

Preheat the oven to 450 degrees.

Comine black rice flour, salt and pepper. Place it upon a saucer and plunk the fish down into the flour mixture. Turn fish over, and coat all sides in flour. Shake off excess.

Heat an oven-proof skillet (like a cast iron skillet) until a drop of water sizzles upon the surface. Add the oil and butter to the pan. When the butter begins to foam, but hasyet to brown, add the fish. Cook for 2-3 minutes or until the rice flour begins to form a crust on the fish. Flip the fish over and slip the skillet into the oven. Cook for5 minutes or until the internal temperature reads 120 degrees on a meat thermometer.

* You may substitute black cod or true cod for the halibut if you wish. Purchase thick cuts of fish for this recipe. If the fish is cut near the tail (and therefore thinner) saute’ the fish in the pan rather than searing it in the oven.

**Butter is used to make the coating crispier.

Lime Mahi Mahi (or Halibut)

I first enjoyed this recipe at the Winter Blues Party in Manhattan while a student at the Institute for Integrative Nutrition. As halibut comes into season here in the Pacific Northwest, I cannot help but want to transition these flavors over to the fish of my homeland. The lightness of a white fish coupled with refreshing lime illicit visions of sandy white beaches and salty ocean surf. Enjoy!

Lime Mahi Mahi

Prep Time: 5 minutes

 Cooking Time: 15 minutes

Yields: 2 servings

Ingredients: 2 6-8 ounces, mahi mahi fillets (or use halibut when in season)
Sea salt and pepper to taste
2 limes, juiced
3 tablespoon tamari soy sauce
2 inches fresh grated ginger root grated, 1 ½ teaspoons
1 tablespoon olive oil
Lemon, cut into 4 slices
Directions:

  1. Rinse fish, season with sea salt and pepper, and place in a shallow baking dish.
  2. Combine the lime juice, soy sauce, ginger, and olive oil in a small bowl and pour over fish.
  3. Turn over the mahi mahi in the marinade and let it sit in the fridge for 10-15 minutes.
  4. Preheat skillet on medium-high heat.
  5. Cook fish with marinade for 6-7 minutes per side or until fish is firm and opaque.
  6. Garnish with a slice of lemon.

Recipe: Shiitake and Kale

Recipe courtesy of Institute for Integrative Nutrition
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:

1/2 pound of shiitake mushrooms
1 tablespoons of olive oil
1-2 cloves of crushed garlic
1 bunch of kale, chopped
pinch of salt

Directions:

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.