MEAL #1
Salad
The Wedge
Forget iceberg; the traditional Wedge salad is better with Romaine lettuce and a healthier ranch-style dressing.
By EATINGWELL TEST KITCHEN
Total:
15 mins
Servings:
4
Gluten-Free
Low-Calorie
Healthy Immunity
Low Carbohydrate
Ingredient Checklist
2 heart of romaine, quartered lengthwise and cores removed
¼ cup chopped fresh chives
2 slices cooked bacon, crumbled
2 ounces crumbled blue cheese
1/2 cup Buttermilk Ranch Dressing, (recipe follows)
Associated Recipes
Buttermilk Ranch Dressing
Directions
Instructions Checklist
Step 1 Place 2 romaine quarters on each of 4 salad plates. Sprinkle with chives, bacon and blue cheese. Drizzle with Buttermilk Ranch Dressing.
http://www.eatingwell.com/recipe/249107/the-wedge
Chicken Chili with YAMS
Rating: 4.8 stars
Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold beer.
By DAVID BONOM
Total:
40 mins
Servings:
5
Nutrition Profile:
Dairy-Free
Nut-Free
Diabetic Appropriate
Healthy Aging
Heart Healthy
High Fiber
Low Sodium
Egg Free
Soy-Free
Gluten-Free
Healthy Immunity
High Blood Pressure
Low-Calorie
Ingredients
2 tablespoons extra-virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
2 cups cubed sweet potato (1/2-inch)
1 medium green bell pepper, chopped
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 15-ounce can low-sodium cannellini beans, rinsed
2 cups low-sodium chicken broth or homemade chicken stock
1 cup frozen corn
2 cups cubed cooked chicken (1/2-inch; about 10 ounces)
¾ teaspoon salt
¼ teaspoon ground pepper
Sour cream, avocado and/or cilantro for garnish
Directions
Instructions Checklist
Step 1 Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.
Step 2 Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.
Step 3 Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper. Serve topped with sour cream, avocado and/or cilantro, if desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving:
324 calories; 9.8 g total fat; 1.7 g saturated fat; 48 mg cholesterol; 570 mg sodium. 793 mg potassium; 34.9 g carbohydrates; 7.8 g fiber; 5 g sugar; 26 g protein; 8680 IU vitamin a iu; 24 mg vitamin c; 29 mcg folate; 86 mg calcium; 3 mg iron; 87 mg magnesium; 1 mg thiamin;
Exchanges:
1 1/2 Starch, 1 Vegetable, 3 Lean Meat, 1 Fat
© Copyright 2020 eatingwell.com. All rights reserved. Printed from
http://www.eatingwell.com/recipe/255168/chicken-chili-with-sweet-potatoes
https://www.eatingwell.com 07/30/2020
Plum & Apple Compote with Vanilla Custard
Recipe Summary
Total:
1 hr
Servings:
12
Nutrition Profile:
Diabetic Appropriate
Heart Healthy
Low Fat
Gluten-Free
Low-Calorie
Low Sodium
Nutrition Info
Ingredients
Ingredient Checklist
12 prune plums, or 8 red or black plums, pitted and chopped
⅓ cup apple cider
1/4 cup sugar
¼ teaspoon ground cinnamon
4 large apples, such as Mutsu (Crispin), Fuji or Gala
1 ½ cups 1% milk, divided
1/4 cup sugar, or
1 tablespoon cornstarch
Pinch of salt
2 large eggs, lightly beaten
1 teaspoon vanilla extract
Directions
Instructions Checklist
Step 1 To prepare compote: Combine plums, cider, 1/4 cup sugar and cinnamon in a medium saucepan; bring to a simmer over medium heat. Cook, stirring occasionally, until the plums are soft and falling apart, about 5 minutes. Remove from the heat. Peel and grate apples. Stir the grated apples into the plums. Spoon the compote into a large bowl and chill in the refrigerator.
Step 2 To prepare custard: Heat 1 cup milk in a saucepan over medium heat until steaming; do not boil. Mix 1/4 cup sugar, cornstarch and salt in a medium bowl. Add eggs and whisk until smooth. Whisk in the remaining 1/2 cup cold milk. Add the heated milk to the egg mixture, whisking constantly. Return the mixture to the saucepan. Cook over low heat, whisking constantly, until thickened, about 3 minutes. Remove from the heat and whisk in vanilla. Transfer the custard to a clean bowl and let cool slightly or refrigerate until chilled.
Step 3 To serve, spoon custard into dessert dishes and top each with compote.
Tips
Make Ahead Tip: Refrigerate compote and custard in separate containers for up to 2 days.
Nutrition Facts
Serving Size: 1/2 Cup
Per Serving:
116 calories; 1.3 g total fat; 0.5 g saturated fat; 33 mg cholesterol; 38 mg sodium. 201 mg potassium; 24.7 g carbohydrates; 1.5 g fiber; 22 g sugar; 2.7 g protein; 349 IU vitamin a iu; 8 mg vitamin c; 9 mcg folate; 50 mg calcium; 11 mg magnesium; 8 g added sugar;
Exchanges:
11/2 Other Carbohydrate
http://www.eatingwell.com/recipe/248858/plum-apple-compote-with-vanilla-custard
MEAL #2
Appetizer
Ranch Dip & Crunchy Vegetables
Rating: 4 stars
Adults and kids alike love the tanginess of this ranch-style dip. By using nonfat buttermilk and low-fat mayonnaise for the creamy base we've cut the fat substantially and eliminated the saturated fat. It only takes 15 minutes to make and keeps for 3 days so it's perfect for a healthy snack in a pinch.
By EATINGWELL TEST KITCHEN
Total:
15 mins
Servings:
6
Nutrition Profile:
Diabetic Appropriate
Healthy Immunity
Low Added Sugars
Low Carbohydrate
Vegetarian
Gluten-Free
Heart Healthy
Low-Calorie
Low Sodium
Ingredients
Ingredient Checklist
1/2 cup nonfat buttermilk, (see Tip)
⅓ cup low-fat mayonnaise
2 tablespoons minced fresh dill, or 2 teaspoons dried
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
½ teaspoon garlic powder
⅛ teaspoon salt
6 cups vegetables, such as Rainbow Carrots, sliced red bell peppers, snap peas, broccoli and cauliflower florets, cucumber spears, grape tomatoes
Directions
Instructions Checklist
Step 1 Whisk buttermilk, mayonnaise, dill, lemon juice, mustard, honey, garlic powder and salt in a medium bowl until combined. Serve the dip with vegetables of your choice.
Tips
Make Ahead Tip: Cover and refrigerate the dip for up to 3 days.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition Facts
Serving Size: 2 1/2 Tablespoons Dip & 1 Cup Vegetables
Per Serving:
75 calories; 2.7 g total fat; 0.4 g saturated fat; 4 mg cholesterol; 219 mg sodium. 266 mg potassium; 11.4 g carbohydrates; 2.2 g fiber; 6 g sugar; 2.4 g protein; 3796 IU vitamin a iu; 51 mg vitamin c; 41 mcg folate; 30 mg calcium; 1 mg iron; 15 mg magnesium; 1 g added sugar;
Exchanges:
1 1/2 Vegetable, 1/2 Fat
© Copyright 2020 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 07/30/2020
http://www.eatingwell.com/recipe/251900/ranch-dip-crunchy-vegetables
#2 Entrée
Curried Chicken with Sweet Potatoes & Cauliflower
Recipe Summary
Total:
5 hrs 30 mins
Servings:
4
Nutrition Profile:
Gluten-Free
Healthy Immunity
Low-Calorie
Healthy Aging
Healthy Pregnancy
Nutrition Info
Ingredients
Ingredient Checklist
¾ cup nonfat plain yogurt
1 teaspoon Madras-style curry powder, (see Ingredient note)
1 teaspoon ground coriander
1 teaspoon ground ginger
1 clove garlic, minced
¾ teaspoon salt, divided
¼ teaspoon cayenne pepper
8 boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
1 sweet potato, (about 1 pound), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets, (1 small head) or broccoli florets
1 tablespoon extra-virgin olive oil
Freshly ground pepper, to taste
1/4 cup chopped unsalted dry-roasted peanuts, or cashews
¼ cup loosely packed cilantro leaves
Directions
Instructions Checklist
Step 1 Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup of this mixture; cover and refrigerate. Add chicken to the remaining yogurt mixture and turn to coat. Cover and marinate in the refrigerator for at least 4 hours or overnight.
Step 2 Preheat oven to 450 degrees F. Lightly coat a large rimmed baking sheet with cooking spray.
Step 3 Remove the chicken from the marinade and place on the prepared baking sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl and place on the baking sheet. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season vegetables with the remaining 1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.
Step 4 Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through, 10 to 15 minutes more.
Step 5 Arrange chicken and vegetables on a platter or individual plates and garnish with peanuts (or cashews) and cilantro.
Tips
Ingredient Tip: Madras-style curry powder is hotter than standard curry powder. You can find it in specialty stores.
Tip: You can purchase chicken thighs that have already been boned and skinned in most supermarkets. They can be quite fatty, so trim carefully. If you cannot find boneless, skinless chicken thighs, substitute bone-in thighs and pull off the skin. In Step 3, roast chicken for 10 minutes before adding the vegetables.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
http://www.eatingwell.com/recipe/248662/curried-chicken-with-sweet-potatoes-cauliflower
#2 Dessert
Caramelized Bananas
Rating: 4.8 stars
The bananas have to get in and out of the pan in 1 1/2 minutes, no longer, so they stay firm in the center. If you are cooking for 4, you can easily double the recipe; it is important not to crowd the skillet, so get everything ready to go and make it in 2 batches.
By KEN HAEDRICH
Total:
15 mins
Servings:
2
Nutrition Profile:
Gluten-Free
Low Sodium
High Fiber
Ingredients
Ingredient Checklist
2 medium-small firm bananas, peeled
½ tablespoon butter
3 tablespoons light brown sugar
1/4 cup dark rum, or orange juice
⅛ teaspoon ground cinnamon
1 cup low-fat vanilla ice cream, or frozen yogurt
Directions
Instructions Checklist
Step 1 Cut bananas in half lengthwise. Melt butter in a nonstick skillet over medium-high heat. Add brown sugar and lay the banana slices on top, cut side up. Cook undisturbed for 20 seconds, then add rum (or orange juice) and cinnamon. Cook for 10 seconds, then turn bananas carefully and cook for 45 to 60 seconds more, basting with the pan sauce. Divide the bananas between 2 dessert plates, drizzling the sauce on top. Serve immediately, with a scoop of ice cream (or frozen yogurt).
Nutrition Facts
Per Serving:
384 calories; 6.9 g total fat; 4.2 g saturated fat; 28 mg cholesterol; 58 mg sodium. 522 mg potassium; 63.6 g carbohydrates; 2.9 g fiber; 47 g sugar; 4.8 g protein; 494 IU vitamin a iu; 10 mg vitamin c; 25 mcg folate; 130 mg calcium; 38 mg magnesium; 28 g added sugar;
http://www.eatingwell.com/recipe/248760/caramelized-bananas
MEAL #3
Cucumber-Mint Spritzer
Rating: Unrated
Cucumbers and mint pair delightfully in this refreshing spritzer that's perfect for a summer afternoon on the porch.
By SYLVIA FOUNTAINE
Active:
5 mins
Total:
5 mins
Servings:
6
Nutrition Profile:
Dairy-Free
Nut-Free
Gluten-Free
Low Fat
Vegetarian
Egg Free
Soy-Free
Low Carbohydrate
Vegan
Ingredients
Ingredient Checklist
3 mini cucumbers
6 leaves fresh mint, plus sprigs for garnish
2 lemons or limes
1 liter lemon seltzer water
Ice cubes
Directions
Instructions Checklist
Step 1 Slice cucumbers into thin ribbons or disks using a mandoline or vegetable peeler. Place in a pitcher. Add mint leaves and gently muddle. Squeeze juice from 1 1/2 lemons (or limes) into the pitcher, reserving the other half for garnish. Stir in seltzer. Serve over ice, garnished with mint sprigs and lemon (or lime) slices, if desired.
http://www.eatingwell.com/recipe/266211/cucumber-mint-spritzer
Entrée
Seared Scallops with Sauteed Cucumbers
Rating: Unrated
Sweet sea scallops pair beautifully with lightly sauteed cucumbers. Try adding a handful of julienned snow peas to the cucumbers, for extra crunch. Serve simply with crusty bread or a few boiled new potatoes.
By PERLA MEYERS
Total:
1 hr
Servings:
4
Nutrition Profile:
Gluten-Free
Low-Calorie
Low Added Sugars
Low Carbohydrate
Ingredients
Ingredient Checklist
2 large English cucumbers
1/2 teaspoon kosher salt, divided
Freshly ground pepper, to taste
3 teaspoons butter, divided
3 teaspoons extra-virgin olive oil, divided
1/4 cup reduced-fat sour cream
1 1/4 pounds large dry sea scallops, (see Tip), tough muscle removed
1 tablespoon minced fresh dill, or flat-leaf parsley for garnish
Directions
Instructions Checklist
Step 1 Cut cucumbers in half lengthwise, scrape out seeds with a spoon and cut crosswise into 1/4-inch-thick slices. Transfer to a colander set over a bowl. Toss with 1/4 teaspoon salt and set aside for 30 minutes to drain.
Step 2 Heat 1 teaspoon butter and 2 teaspoons oil in a 12-inch cast-iron skillet over high heat. Add the drained cucumbers and cook, stirring, until wilted and beginning to brown, 2 to 4 minutes. Stir in sour cream and cook, stirring, for 1 minute. Transfer to a small bowl.
Step 3 Wipe out the pan. Heat the remaining 2 teaspoons butter and 1 teaspoon oil over high heat. Add scallops, season with the remaining 1/4 teaspoon salt and pepper and cook until lightly browned and cooked through, 2 to 3 minutes per side. Gently stir the cucumber mixture into the scallops. Serve garnished with dill (or parsley), if desired.
Tips
Tip: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but also will not brown properly.
http://www.eatingwell.com/recipe/249508/seared-scallops-with-sauteed-cucumbers
#3 Dessert
Paleo Plum Cake
This heavenly plum cake is paleo and gluten free! This earthy seasonal cake is perfect for fall and made without refined sugar. This cake has a delicious soft, moist cake layer and is topped with fresh plums!
CourseDessert
Servings
Prep Time
4-6servings
15minutes
Cook Time
65minutes
Ingredients
Cake Batter
1cup almond flour
3medium eggs
6tablespoons maple syrup
1/4cup palm oil shortening
2teaspoons vanilla extract
1teaspoon baking powder
1/4teaspoon sea salt
Plum Layer
5-10whole plumsdepending on personal taste
1tablespoon maple syrup
1teaspoon coconut oil
pinchof sea salt
Instructions
Preheat the oven to 350 degrees. Line a 7″ spring form cake pan with parchment paper.
Combine all of the ingredients for the cake batter in a medium size mixing bowl or use a KitchenAid. Whip the batter until smooth or evenly combined.
Cut the desired about of plums into halves. Keep in mind: the more plums added to the cake, the more liquid there will be. If you add more then 5 plums, the cake will be a lot more moist.
Grease the parchment paper lined cake pan with 1 teaspoon coconut oil. Then lay the plum halves into the bottom of the cake pan.
Drizzle the plums with 1 tablespoon maple syrup and a sprinkle of sea salt.
https://paleoglutenfree.com/recipes/paleo-gluten-free-plum-cake