Caribbean Chicken Salad

Just in time for Memorial Day BBQs and potlucks:  the Caribbean Chicken Salad is an easy, delicious dish that everyone will enjoy!  I know this because it has already been taste-tested by over 200 participants at a series of wellness fairs last week during Myplate2yours cooking demos.  And it is a recipe I’ve made for many years as it was modified from an original of Marshall Field’s.  All of the ingredients can be prepped ahead of time and assembled quickly when ready to serve.  Leftovers can be kept in the the fridge for a few days…they  make a tasty lunch.  Enjoy!

Caribbean Chicken Salad (serves 6-8)

1 pound orzo, prepared as directed

15 ounce canned mandarin oranges, drained

1 pound seedless red grapes, halved

6 green onions, sliced (green and white parts)

2 cups cooked, shredded chicken breast

Prepare dressing:  in a small bowl combine 1/3 cup white wine vinegar, 1/4 cup minced fresh cilantro, 1/2 teaspoon ground white pepper, and 1 teaspoon each: nutmeg, allspice, salt.  Whisk in 1/2 cup extra virgin olive oil.  Set aside.

Place orzo, oranges, grapes, green onions and chicken in a large bowl.  Pour dressing over bowl’s contents and toss gently coat.  Chill before serving.

Food Allergy Awareness Week

It’s Food Allergy Awareness Week and I am helping to get the word out about a serious issue that has potentially dangerous consequences:  Food Allergy Bullying.  You may already know that I have a son with serious food allergies.  Food allergies affect 1 in 13 U.S. children – roughly two in every classroom. Sadly, about one-third of these kids have been bullied because of their allergies, and about half the time, they don’t tell their parents.

As a parent, teacher, friend or neighbor, you can help prevent and address food allergy bullying. Here are some important tips from www.foodallergy.org/its-not-a-joke:

•  Encourage open communication. Be sure kids understand what bullying is and what to do if they – or a friend or classmate – are bullied. Emphasize the importance of reporting bullying to a trusted adult.
• Teach kids the skills they need to stand up to bullies, including saying “stop” or “leave me alone” with confidence, using humor, and walking away.
• Recognize the signs of bullying. These can include torn clothing or damaged books; unexplained reactions or injuries; avoiding school; physical complaints, such as headaches or stomachaches; consistent nightmares; lower grades and loss of interest in school; social isolation; and behavior changes, such as sadness or outbursts.
• If your child is being bullied, be calm and assure him or her that you’re going to help. Don’t encourage retaliation or confront the bully yourself. This can make the problem worse. Instead, talk to the appropriate personnel at your child’s school or camp.
• Encourage teachers, administrators, the school nurse, or counselors to offer educational programs about food allergies and bullying. Talk to school or camp administrators about establishing policies and plans that protect children with food allergies and protect all children against bullying.
• Set up a buddy system. Encourage kids who are bullied to stay with a group of trusted friends in high-risk situations, such as at the lunchroom or while walking home from school.

Together, we can make a difference!  Thank you!!

For MOM: Goat Cheese with Tomato Basil Sauce

Just this week I had the privilege of teaching 12 kid chefs (ages 9-12) how to cook a special lunch for their moms.  The menu included this terrifically easy and delicious appetizer.  Your kids can do the same!  Happy Mother’s Day!

Crostini with Goat Cheese Round in Tomato-Basil Sauce (serves 4)

4 ounces goat cheese

3/4 cup of your favorite jarred marinara sauce

6 leaves fresh basil

4 slices whole grain white bread

Olive oil

Shape goat cheese into a 3-inch round disc.  Place in the center of a shallow 6-inch microwavable bowl.  Pour sauce on top of each cheese.  Cover with a plate and microwave for 1-1/2 to 2 minutes, until sauce is hot but the cheese holds its shape. *Prepare bread (instructions below).  When cheese/sauce is finished, remove from microwave and top with fresh basil (that you cut with kitchen shears into strips).  Serve immediately with toasted bread triangles.

*With a pastry brush, brush a small amount of oil on both sides of the 4 bread slices.  Place these in a toaster to brown lightly.  Remove and cut each slice diagonally into 4 triangles.

Lemon Chicken and Potato Packets

This recipe was a hit at faculty cooking class at Glenbard North High School this week.  It takes only 10-15 minutes to assemble before cooking.  It can also be assembled the night before, wrapped in foil pouches and placed in the fridge for cooking the next day.  What’s even better, the cleanup is a snap! 

Lemon Chicken with Potatoes (serves 4-6)

1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes

1 pound Yukon Gold potatoes, cut into 1/2 -inch cubes

1 medium onion, diced

1 small zucchini, diced

2 tablespoons olive oil

3 tablespoons lemon juice

2 teaspoons dried oregano

2 garlic cloves, minced

1 teaspoon salt

1/2 cup diced tomatoes

1/2 cup crumbled feta cheese

Preheat oven to 400 degrees.  Mix all ingredients together except tomatoes and feta.  Place equal amounts onto 4 large squares of foil.  Fold in top and sides of each to enclose.  Bake for 30 minutes until chicken is cooked through and potatoes are soft.  Carefully open packets and sprinkle equal amounts of tomatoes and feta over each.  Enjoy! 

Adapted from U.S. Potato Board

Sweet Rhubarb Muffins

The first sighting of fresh rhubarb in your local market is another sign of Spring.  Are you wondering if rhubarb is a fruit or a vegetable?  I was, too, and found that technically, rhubarb is considered a vegetable.  But since 1947, it’s been called a fruit in the U.S. when a New York court decided that since it was being used as a fruit it should be counted as a fruit.

Regardless of whether it is a fruit or a vegetable, I encourage you to try these muffins. Typically I am used to the taste combination of strawberry and rhubarb.  But without any strawberry, these muffins nicely highlight the flavor of rhubarb with their delicate sweetness.  They’re yummy!

Rhubarb Muffins (makes 1-1/2 dozen)

1 cup brown sugar

1/3 cup canola oil

1 egg

1 cup low fat buttermilk

2 teaspoons vanilla extract

8 ounces (1-1/2 cups diced) rhubarb (fresh or frozen), cut into ½ inch dice

1/2 cup walnuts, chopped

2 cups plus 3 tablespoons all-purpose flour

½ cup ground flaxseeds

1 teaspoon baking soda

2 teaspoons baking powder

topping:  2 tablespoons brown sugar mixed with 1 teaspoon ground cinnamon

Preheat oven to 400 degrees.  Line muffin pans with 18 paper muffin cups. In a small bowl, combine the flour, flax, baking soda and powder.  Set aside.

In a large bowl, mix sugar, oil, egg, vanilla and buttermilk.  Stir in the rhubarb and nuts.  Sprinkle the dry ingredients over the wet ones.  Fold together quickly until just blended to make a lumpy batter.

Spoon batter equally into the muffin cups.  Sprinkle topping evenly onto the 18 muffins.  Bake for 20-25 minutes until golden brown.  Enjoy!

The recipe was adapted from Nigella Lawson

Slow Cooker Moroccan Beef Stew

It’s not time yet to put away your slow cooker for the season.  Here are the top 4 reasons:

#1 It’s still cold and wet outside  (at least here in the Midwest, ugh!!).

#2 The crazy Spring family schedule leaves no time to cook.

#3 There’s nothing better than coming home to the smell of something delicious cooking!

#4 You haven’t tried Moroccan Beef Stew!!!

Today’s Moroccan Beef Stew is a recipe I found in Real Simple magazine a few years ago.  Formerly called ‘Spicy Braised Beef with Sweet Potatoes’, the only thing I changed was the title and removing the added salt.  It is absolutely delicious thanks to the slow cooked flavors from common tangine spices like cumin, ginger and cinnamon.  And, the color of this meal is stunning:  orange sweet potatoes, green spinach, and red tomatoes.  Color is a great indicator of a nutritionally dense meal (when colors come from fruits and vegetables and not from Starbursts or Skittles).  There are already many yummy Myplate2yours slow cooker recipes to try, but this is one of my favorites.  Enjoy!

Slow Cooker Moroccan Beef Stew (serves 6)

1 pound beef chuck/stew meat, cut into chunks

2 sweet potatoes (about 1 pound), cut into 1/2-inch pieces

1, 28 ounce can of diced tomatoes

1 large red onion, cut into wedges

½ cup dried apricots

2 teaspoons ground cumin

2 teaspoons ground ginger

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cayenne

1, 15 ounce can chickpeas, rinsed

2 cups baby spinach

1 1/2 cups dry whole wheat couscous

Prepare slow cooker with cooking spray.  Combine beef, potatoes, tomatoes (and juices), onion, apricots, 1/2 cup water and four spices.  Cook on high until meat is tender, 4-5 hours or on low 6-8 hours.  Ten minutes before serving, prepare couscous according to package directions for 6 servings.  When ready to serve, stir in chickpeas and spinach.  Serve with couscous.  YUM!!!!!!

Strawberries!

Strawberries have arrived in sweet abundance in the Midwest!  Aren’t they beautiful?  These pictured are ones I just bought at my local grocery store for $1.00.  I love their flavor, nutrition, and versatility.  And the good news continues…last week I attended a nutrition symposium where strawberry science was reviewed.  The health benefits of consuming strawberries go far beyond the fruit’s high vitamin C and fiber content.  Strawberries are also rich in phytonutritients that have cardio-protective and anti-inflammatory effects.  These may help promote cardiovascular health, cancer prevention, and cognitive function.

All this to say…enjoy these delicious red berries!  Slice them on top of your morning cereal or yogurt.  Eat them as a whole fruit at lunch.  Blend them into a smoothie at snack time or include them in a salad at dinner.  You can also find some fun recipes at www.californiastrawberries.com.  I think you’ll agree, there are many ways (and reasons) to enjoy their goodness!

Savory Chicken, Vegetable and Navy Bean Stew

This recipe is great for this busy Spring season… ready in less than 30 minutes!  It uses both chicken and navy beans for protein; that’s the reason for the smaller chicken portions (only 3 ounces per serving).  Because of it’s wonderful flavor, you might even catch your family licking their bowls for the last drops of its delicious broth.

Savory Chicken, Vegetable & Navy Bean Stew (serves 6)

1 tablespoon olive oil

6, 3 ounce chicken breasts (boneless/skinless)

1 medium sweet onion, finely diced

2 red bell peppers, finely diced

2 garlic cloves, minced

2 zucchini, finely diced

14 ounce petite diced tomatoes

1 ¾ cups vegetable stock

1/3 cup dry white wine

14 ounce Navy beans, rinsed and drained

1 tablespoon fresh basil, chopped

Salt and freshly ground pepper

Heat oil in a large, deep skillet.  Salt and pepper chicken and cook in pan for 2 minutes on each side until browned.

Add onions to pan and cook until softened. Add garlic, pepper, and zucchini and continue to cook for 2-3 minutes.

Stir in tomatoes, stock and wine.  Simmer for 15-20 minutes until sauce is thickened and chicken is cooked through.

Add beans and basil, stir to heat through.  Salt and pepper, to taste.

Serve In soup bowls with crusty bread.  Enjoy!!

Sweet Pea and Potato Frittata

This is an easy breakfast or lunch with flavors of spring:  sweet peas, new potatoes, and fresh dill.  The only requirement is a non-stick, oven safe skillet.  The rest is super easy and so delicious!

Sweet Pea and New Potato Frittata (serves 4)

8 large eggs

2 tablespoons olive oil

4 new potatoes

½ cup sweet peas, fresh (cook with potatoes) or frozen (thawed)

½ large sweet onion, finely diced

10 cherry tomatoes, halved

½ cup shredded parmesan cheese

¾ teaspoon salt, ¼ teaspoon pepper

Fresh dill sprigs, for garnish

Preheat oven to 425 degrees.  Whisk eggs in a bowl.  Add salt and pepper and ¼ cup parmesan.  Set aside.

Bring potatoes to a boil in water and cook for 15 minutes until tender (add peas, if fresh, after 5 minutes).  Drain and dice.

Heat oil over medium heat in a large heavy, non-stick, oven-safe skillet.  Sauté onions for 5 minutes until translucent (do not brown).  Add potatoes and peas.

Add eggs to skillet and cook, stirring occasionally, 1-2 minutes until eggs begin to set.  Top with tomatoes and remaining parmesan.  Place in center of oven and bake for 10-12 minutes until the center is puffed and just set.  Let sit for 5 minutes out of the heat.  Run a rubber spatula around the edge and beneath the frittata before transferring to a platter.  Garnish with fresh dill and cut into wedges.  Serve with a simple green salad.  Enjoy!!

Irish Soda Bread

This is a recipe I make once a year on St. Patrick’s Day.  I was relieved when I first discovered it in the Chicago Tribune over 20 years ago to make for my new Irish husband.  It isn’t a typical Myplate2yours recipe, but today, I had to share this annual treat with you (thanks to the encouragement of some Irish friends last night!).

I just baked a loaf and wonder if this sweet, tender bread is going to make it all the way ’til dinner…or will it be eaten long before then?  Happy St. Patrick’s Day!

Irish Soda Bread (makes 2 medium loaves, 26 slices)

4 cups all-purpose flour

1 cup sugar

1 teaspoon each: baking soda, baking powder

1/4 teaspoon salt

1/3 cup unsalted butter, melted

1 1/3 cups lowfat buttermilk

1 large egg, lightly beaten

1 cup currants or raisins

Heat oven to 350 degrees.  Grease a large baking sheet.  Combine flour, sugar, baking soda, baking powder, and salt in a large bowl.  Make a well in the center.  Combine butter, buttermilk, and egg in a 2-cup liquid measuring cup.  Add the liquids to the dry ingredients, pouring into the well and stirring to form a soft dough.  Add raisins or currants and mix lightly.  Transfer batter to the baking sheet, shaping the dough into 2 equal balls.  Bake until set, 40-45 minutes.  Enjoy!