Best Recipes - Spring 2016

8/16/2019 Best Recipes - Spring 2016

1/58

1CATEGORY

Favorite recipes F R O M O U R K I T C H E N to your table • SPRING 2016

LIGHTENED UP DISHES page 9

RETHINK EGGS page 29

BUDGET MEALS page 20

bestrecipesmag.com

5MUST TRYSHRIMP RECIPES

Shrimpwith Bacon& Cheesy

GritsPage 15

SPRING IS HERE!


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GUACAMOLE Traditional and Chunky Style ....... 2 5

FEED A CROW D Italian Sandwich ............................4 4

BUDGET MEALS Italian Chicken & Orzo ..................2 0

SHRIMP-SATIONS Shrimp Scampi, Shrimp and GritsJambalaya and more! ................... 12

B E S T R E C I P E S MA G .C OM

FEATURES


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TIPS TO HEALTHY EATING LIVING .......... 6

LIGHTER MEALS

Oven Broiled Stir Fry ...................... 9

Easy Quinoa Taco Bowls .............. 10

Mediterranean Chicken .................11

HAVE ON HAND:FROZEN SHRIMP ............ 12

Shrimp Scampi ............................. 13

Shrimp and Cheesy Grits ............. 15

Cajun Shrimp Jambalaya ..............17

Blackened Shrimp Pasta .............. 19

BUDGET FRIENDLY

Italian Chicken & Orzo ..................2 0

Creole Eggplant & Shrimp ............ 2 1

LUNCH

Italian Sandwich ............................ 2 3

FRESH NOW :AVOCADO .........................2 4

Traditional Guacamole ................. 2 5

Chunky Guacamole ....................... 2 5

FRESH NOW :CILANTRO ......................... 2 6

FRESH NOW :ONION .............................. 2 7

FRESH NOW :CELERY ............................ 2 8

EGGS 101:BOILED EGGS ........................ 2 9

Baked Grits and Eggs for Two ...... 3 0

Baked Egg Souffles ....................... 3 1

SPICE RACK:CHILIPOW DER .................. 3 2

FOCUS ON FATS ...................................3 3

ENTREES

Red Chile Pork Enchiladas ........... 3 5

Chicken Lemon Capers ................ 3 7

Chicken Marsala ............................ 3 8

SOUPS,SALADS AND SIDES

Sauteed Spring Vegetables .......... 3 9Yellow Split Pea Soup ...................4 0

Asparagus, Leek & Spinach Soup 4 3

COMPARING CARBS ..............................4 4

Asparagus Ricotta Tart ................ 4 5

Asian Chicken Salad ..................... 4 7

DESSERTS

Flourless Chocolate Cookies ........ 4 8

Blueberry Cheesecake Bars .........4 9

Strawberry Shortcakes ................ 5 1

Carrot Cake ................................... 5 3

BestRecipes Magazine S PRING 20 16

IN THIS ISSUE


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EDITORIAL

FOUNDER EDITOR IN CHIEF Drew Maresco

EXECUTIVE EDITOR Dallyn Maresco

EDITORIAL DIRECTOR Ashley Horst

EXECUTIVE FOOD EDITOR Regina Roberts

CONTRIBUTING FOOD EDITORS Melanie Stansbury

Ashley Holman

CREATIVE VISUAL

DIRECTOR OF PHOTOGRAPHY Cheryl Maresco

DIRECTOR OF ART AND LAYOUT Dan O'Connor

For advertising information contact:

jim @ h en ryh ous em ed ia.com

BestRecipes Magazine (ISSN 2333-2166) is distributed by XiR Digital Media, LLC© 2015 XiR Digital Media, LLC (BestRecipes Magazine™). All rights reserved. All projects described inthis publication are for private, noncommercial use only. No rights for commercial use or exploitationare given or implied. BestRecipes Magazine™ is a trademark of XiR Digital Media, LLC

PRINTED IN THE U.S.A.P lease Rec ycleTh is M ag azine


5/58

SPR

DREWMARESCOEd itor in chief

S PRING TIME ISRIG HT A ROUNDTHE CORNER!

When spring com es along I like

to go to the farm er’s m arket.

Seeing allthe beautifulfruits

and vegetables the season has

to offer is so great! I hope you

are as excited ab out the new

season as I am .

Our editorialteam has com piled

a great collection of recipes

to share w ith you in this issue

and w e hop e you w illcheck

them out! Som e of m y personal

favorites are the SHRIMP AND

CHEESY GRITS,CAJUN SHRIMP

JAMBALAYA,BAKED EGG SOUFFLES,

and the ASIAN CHICKEN SALAD.

As usual, w e didn t skip out on

the desserts so m ake sure you

check those out! We hope you

enjoy this issue as m uch as

w e enjoyed m aking it! Happy

eating!


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23

1

Healthy Eating is not about strict dietary limitations, staying too thin,or depriving yourself. Rather, it’s all about feeling great, having moreenergy, improving your self confidence and balancing your mood levels.If you sometimes feel overwhelmed by all the conflicting nutrition anddiet advice and tips out there, you’re most definitely not alone. But byusing these 10 simple tips, you can avoid confusion and learn how tocreate a tasty, varied, and healthy diet plan that is good for your mind,lifestyle and your physical well being!

EAT A W IDE VARIETY O F FO O DS

Your body needs more than 40different types of nutrients formaintaining good health and nosingle food can supply them all.The good news is, there are a widevariety of food options available,whether you get takeout, are ahome cook or buy ready to eatmeals. But keep in mind, it'simportant to choose wisely.

BA SE YO UR D IET ON PLENTY O F

FO O D RICH IN W H O LE GRAINS

More than half the calories in ahealthy daily diet should comefrom these types of foods. Trywhole grain bread, pasta andwhole grain cereals to increaseyour fiber intake.

EAT A ND ENJO Y PLENTY

O F FRUITS AND VEGETA BLES

Try to eat at least five servings offruits and vegetables a day andto avoid boredom try mixing it upand trying new things.

M AINTAIN A

H E A LTH Y B O D Y W EI GH T

The weight that is right for yourelies on many factors thatinclude sex, height, age andfamily history. Being overweightincreases your risk of a wide

range of diseases, including heartdisease, diabetes, gastrointestinalissues and cancer. Physicalactivity is a fantastic way ofincreasing the energy (calories)you expend each day and it canmake you feel good. The messageis simple: if you are gaining weightyou may need to eat less and bemore active.

RECIPE BY ASHLEY HOLMAN

Staying healthy and fit inthe summer months withthe BBQ'S and picnic'sthat we all love to go tocan be a challenge. Hereare some helpful tips andsome yummy recipes thatwill help you stay on trackwhile of course having fun!


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7

5

6

8

10

TIPS TO

HEALTHY

EATING

AND

HEALTHY

LIVING

EAT M O DERATE PO RTIONS

Ifyo u keep portion sizesreaso nable,it's easier to eat allthe

foods you en joy w ithout having to

elim inate any.R ead y to fix m eals

can offer an easy m ean s ofportion

controland they o ften have the

calorie values on the pack to help

those w ho are counting.Ifyo u are

eating out,try sharing a portion

w ith a friend.

EAT REGU LARLY

S kipping m eals,esp ecially

breakfast,can lead to ravenous

hunger w hich often resu lts

in overeating.A lso,snacking

betw een m eals can h elp to cu rb

hunger,but don't overdo!

D RINK PLENTY O F W ATER!

P lain and sim ple!!D rink at least6 4 ounces o fw ater daily,it helps

to flush yo ur body o ftoxins,cu rbs

yo ur ap petite and helps you to

lose w eight faster!

GET M O VING!

A s w e have seen so m any

tim es,too m an y calories,

overindulgen ces an d no t enou gh

physicalactivity can resu lt inw eight gain.Mo derate p hysical

activity helps burn offthose

calories.It is also good for the

heart and circu latory system .It

can also b e g ood for your general

health an d w ell-being.S o,m ake

physicalactivity p art ofyour daily

routine.Use the stairs instead of

the elevator.G o for w alks o n yo ur

lunch break.

M AK E CH ANGES GRAD UA LLY

G radualch anges in yo ur lifestyleare m uch easier to m ake than

m ajor chan ges allat once.Fo r

three days,w rite d ow n the foods

and beverages you consum e

during m eals or as snacks.Look

over w hat you've b een eating/

drinking,are yo u eating enough

fruits and vegetables? Ifyo u're

no t con sum ing enou gh veg etab les

an d fruits,you m ay w an t to startoffby trying to eat at least one

extra piece offruit or vegetable a

day.Mayb e your struggle is that

your favo rite foods are high in

fat an d m aking you gain w eigh t.

Y ou don't need to elim inate those

foods an d feelm iserab le,instead

you can choose low fat options or

eat sm aller portions.A nd opt for

using the stairs at w ork.

BALANCE,BALANCE,BALANCE!

D on't feelat allguilty about the

foods you love,eat an d en joy

them in m od eration .A lso,you can

choose o ther foods to give yo u the

perfect balance and variety that

are vitalto good health.


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496Calories per

serving


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9LIGHTER MEALS

OVEN BROILED STIR FRY

SAUCE:

½ cup low -sodium soy sauce

1 cup no sodium chicken broth

1 tab lesp oon cornstarch

1 tab lespo on ho ney

1 teaspoon rice vineg ar

1½ teaspoon s pow dered ginger

2 garlic cloves, grated

STIR FRY:

2 ch icken brea sts, cu t in half

len gthw ise

1 tab lespoon veg etab le oil

1 sm allhead brocco li, stem

peeled an d cut ¼ -inch thick an d

florets separated

1 red pep per, cu t into strips

1 green pep per, cu t into strips

4 cu ps co oked rice, for serving

D IRECTIONS:

In a large bowl, mix together low-sodium

soy sauce, chicken broth, cornstarch,honey, rice vinegar, ginger and garliccloves. Add chicken and refrigerate for atleast 1 hour.

2

Heat broiler with rack 6-inches from heat.Remove chicken from marinade, place ona lightly oiled rimmed baking sheet. Placein oven and cook 10 minutes. Removepan from oven. Flip chicken and addbroccoli and peppers. Pour 3 tablespoonsof marinade over vegetables. Cook until

vegetables are tender and chicken iscooked through, about 10 additionalminutes. Allow chicken to rest, then slice.

3

In a small saucepan, pour remainingmarinade and cook over medium heat.Cook until the mixture reaches a boil andthickens, about 6 minutes. Serve chickenand vegetables over rice with sauce.


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10LIGHTER MEALS

EASY QUINOA TACO BOW LS

ING REDIENTS:

1½ cups quinoa

3 cu ps w ater

1 pa ckage taco season ing m ix

1 (14-ou nce) can black bean s,

drained an d rinsed

¾ cup salsa

Sh red ded che ese, op tion al

Sour cream , op tion al

D IRECTIONS:

In a medium saucepan, cook quinoaaccording to package instructions. Stir inbeans, taco seasoning, and salsa. Spooninto bowls and garnish with lettuce, sourcream, shredded cheese, and salsa.


372Calories per

serving


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11LIGHTER MEALS

INGREDIENTS:

3 p ou n d s b on eless,skin less

ch icke n b rea sts

1 (28 -ou nce ) can w ho le tom atoe s,

m ostly drained and cho pp ed

2 (14 -ou n ce) can s artich oke

h ea rts,d rain ed

1½ cup s chicken stock

1 large yello w o n ion ,ch o p p ed

½ cu p kalam ata olives,p itted

and chopped

¼ cup w hite w ine or red w ine vine gar

2 tea sp o on s d ried b asil

2 teaspo on s dried thym e

1 tea sp o on salt

1 tea sp o on fresh ly grou nd b lack

pep per

C h op p ed fresh p arsley

SLOW COOKER MEDITERRANEAN CHICKEN

DIRECTIONS:

In a large slow cooker, combine chicken, tomatoes, artichoke, chicken stock, onion, olives,wine, basil, thyme, salt and pepper. Cover and cook on low for 6-8 hours or high for 3 ½-4hours. Once finished, use two forks to break apart the chicken into large shredded chunks.Stir the shredded chicken into the slow cooker mixture. Sprinkle with parsley and serveover your choice of couscous, orzo pasta, brown rice, quinoa or whole wheat pasta.


443Calories perserving


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rozen Shrim pShrimp offers a delicate flavor with aprotein packed punch. It also servesup Omega-3, vitamin B-12, vitamin E,vitamin A, phosphorus, and selenium.On the plus side, shrimp is low incalories. However, if cholesterol isan issue, beware that according toLivestrong.com “Shrimp contains165.8mg of cholesterol per serving,

over half the recommended limit of300mg per day.”

Shrimp is tasteful plain, dipped incocktail sauce or warm butter. It’salso wonderful when steamed with OldBay seasoning. Because of its delicateflavor, it picks up other seasonings andspices well, making it an easy pairing.

WRITTEN BY ASHLEY HORST

Try it in pastas, stir fry, casseroles,soups, and sandwiches. Shrimp is alsodelicious in sushi.

Keep in mind; shrimp does have a lowlevel of mercury. As a result of this,Livestrong.com recommends you“limit your consumption to 12 oz. ofshrimp in a seven-day period.” That

doesn’t mean you should be afraid toeat shrimp. It can offer a wide range ofhealth benefits and a tasteful touch to avariety of meals. Plus, it’s an appetizerthat’s sure to please many.

H AVE O N H AND


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13SHRIMP-SATIONS

DIRECTIONS:

1 In a large pot of water, cook noodlesaccording to package instructions, thendrain.

2 Meanwhile, in a large skillet, heat oil overmedium-high heat. Add shrimp and cookuntil opaque, about 3 minutes. Transfer toa bowl.

3 Reduce heat to medium and melt butter.Add garlic and saute until fragrant, about2 minutes: add lemon juice and vermouth.Cook an additional 2 minutes; season withsalt and pepper. Remove from heat, stirin parsley, add pasta and shrimp; toss tocombine. Serve with lemon wedges.

INGREDIENTS:

1 pou nd an gelh air no od les

2 tablespoons olive oil

1 pou nd large shrim p , peeled and deveined , thaw ed if frozen

8 tab lesp oons butter

3 cloves garlic, m inced

¼ cup lem on juice, plus w edges

for serving

cup verm ou th or w hite w ine

Salt an d pe ppe r

2 tab lespo on s cho ppe d fresh

parsley

SHRIMP SCAMPI W ITH ANGEL HAIR


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SH RIMP-SATIO N S


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15SHRIMP-SATIONS

SHRIM P W ITH BACON

AND CHEESY GRITS

CA ST OF CHA RACTERS:

5 slices thick cu t baco n, cu t into

sm allpieces

2 tab lesp oons butter

1 pou nd large fresh shrim p

1 teasp oo n Old Bay seaso ning

1 green on ion , cho pp ed

4 cu ps butterm ilk

1 cu p quick co oking grits

½ cup shredded m ild cheddar

cheese

METHOD TO THE MA D NESS :

In a large skillet over medium-high heat,fry bacon until crispy. Remove bacon anddrain on paper towels. Drain the bacongrease from the pan reserving about1 tablespoon then add butter, shrimp,Old Bay seasoning, and half of the greenonions. Sauté until the shrimp are cookedjust through, about 3 minutes. Stir in bacon,remove from heat and cover.

2

In a medium saucepan, heat buttermilkover medium-low heat. Once buttermilkreaches a boil gently stir in grits, cover andcook for 5-7 minutes. Remove grits fromheat and stir in cheese.

3 Serve the shrimp and bacon over the gritsand garnish with remaining green onions.

RECIPE BY MELANIE STANSBURY


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CAJUN FLARE


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17 SHRIMP-SATIONS

CAJUN SHRIM P JAM BALAYA

CAS T OF CHA RACTERS:

2 tab lesp oons veg etab le oil

¼ cup chopped onion

¼ cup chopped green bellpepper

¼ cup chopped celery

2 tab lesp oons ch opped garlic

1 can of Rotel, drained

¾ cup rice

3 cups chicken stock

24 m edium shrim p, peeledand deveined

Salt an d pep per

METHOD TO THE MA D NES S :

In a large saucepan, heat oil over high heat.Stir in onion, pepper, and celery, cookabout 3 minutes. Stir in garlic, Rotel, riceand then slowly stir in broth. Reduce heat tomedium and cook until rice absorbs liquidand becomes tender, about 15 minutes;stir occasionally. When rice is tender addshrimp and cook until shrimp is done,about 10 more minutes. Season withsalt and pepper.



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RECIPE B Y MELA N IE STA N SB U RY

SHRIMP-SATIONS


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19SHRIMP-SATIONS


CAS T O F CH ARAC TERS:

1 po un d of pen ne pasta

B lacken ed season ing (Re cip e b elow )

1 p o u n d large shrim p ,

pe eled an d d eveine d

½ cup butter

¼ cu p all-p u rp ose flou r

2 cu p s h alf an d h alf

1 cup of grated P arm esan cheese

G arlic p o w d er,to taste


1 teaspo on sm oked pap rika

1 teaspo on on ion po w der

1 teasp o on ga rlic p ow d er

1 teaspo on cayenn e pep per

1 teasp o on b lack p ep p er

M ETH O D T O TH E M A D NES S :

1 In a large pot, cook pasta according topackage directions. Sift ½ teaspoon ofBlackened Seasoning over the pasta andtoss lightly. Sift blackened seasoning overboth sides of Shrimp.

2 In a small saucepan, melt butter overlow heat, stir in flour. Stirring constantly,gradually add half and half. Increase heatto medium - continue stirring cook untilthickened stir in Parmesan cheese andgarlic powder.

3 In a large skillet over medium heat, cookshrimp on each side for 3 minutes. Addpasta and shrimp to Alfredo sauce; toss tocombine. Serve with a crusty bread.

1 teasp oo n w hite p ep p er

1 teaspoon thym e

1 teasp oo n orega no

1 tea sp oon p arsley

BLACKENED SHRIMP PASTA

BLACKENED SEASONING


Stir well to combine.


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20BUDGET FRIENDLY


1 cup un cooke d orzo pasta

1 p o u n d b on eless skin less ch icke n

breasts,cubed

3 tea sp o on s o live o il

3 garlic cloves,m in ced

2 (14 .5 -ou n ces) can s d iced

stew ed tom atoes

1 (15-o u nces) can w h ite kid n ey

b ean s,rin sed an d d rain ed

1½ teasp o on s Italian seaso n ing

½ teaspoon salt

1 p ack ag e (16 ou n ces) fro zen

b roccoliflorets,tha w ed


1In a small saucepan, cook orzo accordingto package directions. Meanwhile, in a large

nonstick skillet over medium heat, cookchicken in 2 teaspoons oil for 6-7 minutes.Remove and keep warm.

2 In the same skillet, cook garlic inremaining 1 teaspoon of oil for 1 minuteor until fragrant. Stir in the tomatoes,beans, Italian seasoning and salt. Bringto a simmer. Stir in broccoli and chicken;heat through. Drain orzo, stir into chickenmixture. Serve.

ITALIAN CHICKEN ORZO

$1.15per person

6Servings



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21SHRIMP-SATIONS & BUDGET FRIENDLY


CREOLE EGGPLANT & SHRIM P

CAS T OF CHA RACTERS:

2 eggp lan ts, chop ped into

large chunks

1 stick of butter, halved

1 onion, diced

1 green bellpep per, diced

1 rib of ce lery, dice d

2 cloves garlic, m inced

1 pound m edium raw shrim p, chopped

Creo le sea soning, to taste

Sa lt an d fresh ly ground black

pep per, to taste

¾ cup plain bread crum bs

METHOD TO THE MA D NES S :

In a large skillet over medium heat, sautéeggplant in ½ stick of butter until soft.In a separate skillet over medium heat,sauté onion, bell pepper, celery in ½ stickof butter until softened, stir in garlic. Addchopped shrimp and sauté another 2minutes.

2 Preheat oven to 350 degrees. Add thesautéed vegetables and shrimp to theeggplant, and mix well. Season with theCreole seasoning, salt and pepper. Spreadeggplant and shrimp mixture into a greased

baking dish and sprinkle with breadcrumbs. Bake for 30 minutes uncovered.Remove from the oven and allow to set for10 minutes uncovered before serving.

$1.43per person

6Servings


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ITALIAN IN SPIRED


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23LUNCH

ITALIAN SANDW ICH

ING REDIENTS:

½ cup prepa red basilpesto

1 pound (8-inch ) bread loaf, sliced

in half horizo ntally, inside

scooped ou t

¼ po un d ham , sliced thin

¼ pound turkey, sliced thin

¼ pound salam i, sliced thin

¼ pound provolone, sliced thin

¼ pound m ozzarella, sliced thin

1 cup shred ded rom aine lettuce

1 tom ato, sliced thin

½ sm allred onion , sliced

D IRECTIONS:

Spread basil pesto inside both halves ofbread. Arrange layers of ham, turkey, salami,alternating cheeses, lettuce, tomato, andonion. Place the top of the loaf back on top.Wrap the assembled sandwich in plasticwrap and place a flat, heavy object on top tocompress the sandwich for 1-2 hours in therefrigerator. Slice into 8 wedges and serve.


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24CATEGORY

A vocados have really com einto the lim elight.Th ey ar en’tjust know n for being th e m ainingredient in g uacam ole,but also

for being a superfood.A vocados are packed w ith nutrients.A ccording to W ebM d there are “nearly20 vitam ins and m ineralsin every serving.” S om e of the vitam insand m inerals include:folate,potass ium ,B vitam ins,vitam in C ,vitam in E,and lutein.T hes e fruits are als o a fiber s ource and lowin sugar.H ow ever,they are high in caloriesand fat (m onounsaturated,w hich iscons idered a “good” fat,learn m ore aboutthis on page 3 3).

They have a cream y texture w ith a m ildand s om ew hat earthy flavor.You cantry eating them plain w ith a sprinkle ofcrac ked s alt and a das h of lim e juice.T r y th e m on e g gs . E at t h em in s a lad s ,sandw iches or sm oothies.Avocadosar e vers atile an d offer an alter na tive tosandw ich spreads and o ils.


FRESH NOW !

Avo dos


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25FRESH NOW

CHUNKY GUACAM OLE

ING REDIENTS:

1 large avocad o m ashed (or 2 sm all)

1 fresh squeezed lim e juice 2 tab lesp oon finely m inced

red onion

1 ear fresh corn, uncooked

cup chop ped jicam a

cup bellpep per, chop ped

½ cup black beans

½ teaspoon garlic salt

D IRECTIONS:

In a medium bowl, stir together avocado,lime juice, onion, corn, jicama, bell pepper,black beans and garlic salt. Refrigerate for1 hour and serve with tortilla chips or freshvegetables.

TRADITIONAL GUACAM OLE

ING REDIENTS:

1 large avocad o m ashed (or 2 sm all)

½ lim e, juiced ¼ cup fine ly m inced red on ion

cup chopped tom ato

(or prep ared salsa)

½ teaspoon garlic salt

1 tab lespoon m inced fresh cilan tro

¼ teaspoon hot sauce

Garnish w ith sp rinkled red pep per

flakes on top

D IRECTIONS:

In a medium bowl, stir together avocado,lime juice, onion, tomatoes, garlic salt,cilantro and hot sauce. Refrigerate for 1hour and serve with tortilla chips or freshvegetables.


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Cilantro is an herb that often has a “love itor leave it” quality. Som e people w ill find ittastes like soap or sm ells like “stink bugs.”H ow ever,there are others w ho can’t getenough of the pungent herb. It can be veryflavorful and add a distinct elem ent tosalsa's and guacam ole. Cilantro also pairsw ell w ith shellfish,chicken,pork,fish,lam b,avocado,lentils,and rice.

In som e countries cilantro is actuallyreferred to as coriander. The appearanceof cilantro is m uch like parsley. H ow ever,take a sniff of it and you w ill probably knowim m ediately that it’s not. A ll parts of thecilantro plant are edible. You can even use

the seeds.

W hen choosing your cilantro,avoid anyw ith w ilted leaves. Choose ones thatare a m edium green. Fresh is availablethroughout the year. It's also available indried form . This plant is high in vitam ins Aand K . It’s also a source for vitam in C,iron,and m anganese.

Cilantro

W RITTEN B Y A SH LEY H O RST

FRESH NO W !


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Celery is highly arom atic offering a strongflavor to dishes. It m ay be eaten plain,dipped in ranch, w ith a spread of peanutbutter or a dollop of cream cheese. Celerystalks and leaves are also good in stew sand salads.

Celery seeds and salt are available as

w ell and can provide a nice seasoning.H ow ever, keep in m ind it can be a strongflavor picture concentrated celery). Itcan pair w ell w ith vegetables, sauces, inpickling, and som e fish dishes. W ant to trya unique Chicago favorite? Try a ChicagoD og. Cook a hot dog and place in a poppyseed b un. A nd add the follow ing toppings:chopped w hite onions, a dill pickle spear,tw o tom ato slices, pickled sport peppers,and yellow m ustard. Finish w ith a sprinkleof celery salt. Let your taste buds travel tothe W indy City.

Fresh celery should appear crisp and green. A void any that have shriveledstem s, yellow ing on the leaves or

generally look spoiled and d roopy.

It’s a very low calorie snack that com esw ith som e health benefits. Fresh celeryoffers a good am ount of vitam in K , w hilethe leaves also have antioxidants and

vitam in A . It is also high in fiber solub le

and insoluble).

Celery

W R IT T EN B Y A S H L EY H O R S T

FRESH NOW !

FRESH NOW !


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30/58


31/58

31EGGS 101

INGREDIENTS:

1 sh ee t p u ff p astry,th aw ed

6 egg s,beaten

½ cu p cre am

½ cu p P a rm esan

½ cup shredd ed pep per jack,

or oth er ch eese

½ teaspoon salt

¼ te asp o o n p e p p e r

DIRECTIONS:

1 Preheat oven to 400 degrees. Unfoldthe pastry sheet on a lightly flouredsurface. Cut the pastry sheet into4 (about 5-inch) squares. Place thepastry squares on a parchment-linedbaking sheet. Place in refrigerator whilepreparing the filling.

2 In a small saucepan over mediumheat, combine eggs, cream, Parmesan,

pepper jack, salt, and pepper. Stirconstantly until small curds form.Continue stirring while the egg mixturethickens. Once it reaches a thickpudding-like consistency, remove fromheat.

3 Divide mixture evenly among thepastry squares. Fold the edges of thesquares over the eggs and optionally,brush with an egg wash or butter.Transfer to oven and cook until eggsare set, pastry is puffed and browned,about 10 minutes. Remove from ovenand serve immediately.

BAKED EGG SOUFFLES


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W hat exactly is chili pow der? Sw eet anchochili peppers are often the base of thisseasoning. It is typically a b lend of m ultipledifferent kinds of peppers. U sually spicessuch as cum in,garlic and oregano areadded to the pow der. B ecause chili pow deris a m ixture of peppers plus spices,it can

range in heat from m ild to hot. H ow ever,chili pow der generally has less heat thancayenne,w hich is m ade specifically w ithcayenne peppers instead of a com binationof both peppers and spices.

This seasoning is used to give dishesm ore pungency and can spice up anyrecipe. Plus, spicy foods have been saidto boost m etabolism . Chili pow der alsocontains capsaicin, w hich is w hat causesthe heat sensation. Caspian has been

said to increase blood flow and aid inpain relief. A dd chili pow der to a variety ofdishes. You can use it in rub m ixtures orpart of a taco seasoning,m ake hom em adecheese balls using it to add som e spice,orseason poultry and beef for an extra kick.You can even try going a little crazy byspicing up your French fries w ith it. Last ofall,you of course can't forget to add it to

your hom em ade chili

W RITTEN B Y A SH LEY H O RST

SPICE RACK

C hili Pow der


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33FOCUS ON FATS


When you hear something is high in fat you may tend to shy away immediately orassume you’re going to have to move up a pant size. However, not all fats are bad. Infact, you actually need some fats to maintain a healthy diet. Our bodies use fat to fuelyour energy levels, to help with keeping skin soft, and to provide fat soluble vitamins.So there is no need to completely eliminate fat from your diet.

The important thing to know is which fats are good and which are bad. Thebasic types are: trans fats, saturated, and unsaturated (monounsaturated andpolyunsaturated). Not all fats are created equal. In fact, some fats can actuallyprovide added health benefits. The best way to learn what’s in your food is to read thenutritional label or do a little extra research. If you have additional questions, checkwith a nutritionist or a doctor. Know what you are eating.

THE GO O D FATS

Unsaturated fats are better for youoverall. In fact, if you replace yoursaturated fats with unsaturated fats, andeat the good fats in moderation, you maybe able to reduce cholesterol levels. Itcan even lower your risk of heart disease.

Polyunsaturated fats are often found invegetable oils. These fats have been said

to lower cholesterol levels in your bloodand lower triglyceride levels. Omega-3fatty acids are also polyunsaturatedfats which offer possible heart healthbenefits. You can find omega-3s invarious kinds of fish, including but notlimited to salmon and trout. They arealso available in flaxseed and walnuts.

Monounsaturated fats have been said tolower the risk of heart disease and offeras a good source vitamin E. You can find

monounsaturated fats in olives (andolive oil), avocados, almonds, pumpkinseeds, peanut oil, cashews, and manyother healthy foods.

TH E BA D FATS

Saturated fats are ones that should belimited. They can cause arteries to clog,raise cholesterol levels, and possiblyeven heighten your risk of heart disease.These fats are often found in fatty meats,dairy that is high fat such as whole milk,eggs, and even poultry skin. They arealso found in some vegetable fats.

Trans fats are the worst for you andshould be kept at a minimum. However,keep in mind the naturally occurringtrans fats aren’t as much of a concernas the artificial trans fat. Naturallyoccurring can be found in dairy or meat.It can be found in partially hydrogenatedfats. Often these are used in frying,cookies, foods that are pre-packaged,some microwave popcorn, and somemargarines.

FOCUS ON FATS:GOOD VS.BAD


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MEXICAN IN SPIRED


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35ENTREES

INGREDIENTS:

2 po un ds po rk roast

2 cloves garlic,m in ced

1 cu p ch icke n b ro th

1 teasp o on ch ilipo w d er

½ te asp o o n c u m in

½ teaspoon salt

¼ te asp o o n p e p p e r

2 cup s Mo nterrey Jack che ese,

d ivid ed

10 (8-in ch ) flou r tortillas

2 cu p s co ok ed w h ite rice,co oled

RED ENCH ILAD A S AUC E:

3 ou n ces d ried an ch o ch iles

1 cup ho t w ater

½ cup po rk juices

2 garlic clove s

½ teaspoon oregano

½ te asp o o n c u m in

1 tablespo on brow n sugar

M ETH O D T O TH E M A D NES S

1 In a large slow co ok er ad d p ork roa st,

ga rlic,ch icke n b roth ,ch ilip o w d er,cu m in ,

salt an d p ep p er.

2 C over an d coo k o n low for 5-6 ho urs.

R eserve ½ cu p of th e co o kin g liq uid .

S hred the m eat w ith 2 forks.S easo n w ith

salt an d p ep p er,if d esired .

3 In a m edium bo w l,soak dried anch o

ch ilies in h ot w ater un tilso ften ed .P o u r

ch ilies in to b len d er an d ad d rese rved

p o rk ju ices,g arlic,o reg an o ,cu m in an d

b ro w n su ga r.B len d u n tilsm o oth ,strain

if d esired .

4 P reh eat o ven to 3 5 0 d eg rees.L igh tly

grease a 9 x13 in ch b akin g d ish.S p read

abo ut ¼ cup sauce in the b ottom of the

d ish,top w ith co o ke d w h ite rice a n d

co ver th e rice w ith a n o th er ¼ cu p sa u ce.

P lace sh red d ed po rk d ow n the cen ter of

each tortilla,sp rin kle w ith Mo n terey Ja ck

ch eese ,a n d roll. P lace th e filled tortillas

fold sid e d o w n o n to p of th e rice.R ep ea t

w ith th e rem ain in g tortillas.P ou r th e

rem ain in g sau ce over th e tortillas an d

sp rin kle w ith th e rem ain in g ch ee se.

B ak e,co vered w ith foil,fo r 2 0 -2 5

m inu tes.Rem ove foiland b ake for an

ad d itio n al5 -10 m in u tes,o r un tilch ee se

is g old en an d b u b b ly.

RED CHILE PORK ENCHILADAS

RECIPE BY MELANIE STANSBURY AND DREW MARESCO


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SIMPLE FLAVO RS


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37 ENTREES

INGREDIENTS:

2 eggs

½ cup flou r

1 tea sp o on salt

4 m edium bo neless chicken

b rea sts,ten d erized ½ -in ch th ick

2 tea sp o on s o live o il

2 tab lesp o on s b u tter

1 tab lesp o on m in ced ga rlic

½ cup chicken stock

¼ cup dry w hite w ine

½ lem on ,juiced

2 tab lesp o on s cap ers,drain ed

and chopped

1 teasp o on fresh p arsley,ch op p ed

2 tab lesp o on s flou r

DIRECTIONS:

1 Beat eggs in shallow dish or pie plate. Ina large resealable bag, add flour and salt;shake well until blended together. Placeeach chicken breast in the flour mix andseal bag, shake well until fully coated. Takeeach chicken breast and dip into the beateneggs until well coated. Shake in flour again.

2 In a large skillet, heat olive oil overmedium-high heat and melt in 1 tablespoonof butter. Add chicken and cook untilbrowned, about 5 minutes. Reduce heat tomedium and flip chicken, cook 3-5 minutesmore. Remove chicken from skillet andplace on a serving dish; keep warm untilready to serve. Lower temperature tomedium-low and cook garlic until fragrant,about 1 minute.

3 In a small mixing bowl, mix togetherchicken stock, white wine, juice of ½ ofa lemon, and 2 tablespoons of flour untilsmooth. Pour chicken stock mixture into

the skillet and gently stir to dissolve thefond (brown bits on the bottom). Simmerfor 1 minute, add in capers and theremaining 1 tablespoon of butter. Continueto stir while simmering for 5 minutes,until sauce is thick and glossy. Pour sauceevenly over each piece of chicken, garnishwith parsley and serve.

CHICKEN LEMON CAPERS


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38ENTREES

INGREDIENTS:

¼ c u p flo u r

½ teaspoo n salt

½ te asp o o n p e p p er

4 ch icke n b reasts

1 tab lesp o o n o live o il

8 o u n ce s m u sh ro o m s

1 sh allo t,m in ce d

1 tab lespo on cho p p ed fresh sage ,

p lu s ad d itio n alfor g arn ish

¼ cu p w ater

½ cup Marsala w ine

¼ c u p h e a vy c re a m

1 tab lesp o o n b u tter

DIRECTIONS:

In a shallow bowl, combine flour, salt, andpepper. Dredge each piece of chicken inthe flour mixture, shaking off excess. Overmedium heat, preheat a large skillet andadd oil. Add chicken and cook until goldenon the outside, about 8-10 minutes oneach side. Transfer chicken to a plate andcover with aluminum foil to keep warm.

Reserving the skillet, over medium heatadd mushrooms, shallots, sage, and ¼cup water, season with salt and pepper.Cook until mushrooms are tender, about3-5 minutes, stirring frequently. Add wineand cream, simmering over medium-highheat until slightly thickened, another3-5 minutes. Remove from heat and stirin butter. Top chicken with mushroomsauce, garnish with sage.

CHICKEN MARSALA


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39SOUPS, SALADS AND SIDES

SAUTEED SPRING VEGETABLES

ING REDIENTS:

1 large sh allot, sliced thin

1 zu cchini, cu t to bite size

1 sum m er squ ash, cut to bite size

½ po un d (6-8 spears) asparagu s,

cu t to 1 inch pieces

8 oun ces m ushroom s, sliced

3-4 tablespoons b utter

½ teaspoon salt

¼ teaspoon pepper

½ teaspo on celery seed

½ teaspoon m arjoram

D IRECTIONS:

In a large skillet over medium heat, sautéshallots until slightly browned, about 2minutes. Add zucchini, squash, asparagus,mushrooms, butter, salt, pepper, celeryseed, and marjoram; continue sautéingabout 15 minutes or until desired texture isreached. Add additional butter if necessaryto prevent sticking.


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INGRED IENTS:

1 p ou nd d ry yellow p eas

4 cup s chicken stock

10 cups w ater

2 ears fresh co rn o n th e co b

or 1 (15 -ou n ce) ca n co rn

2 celery rib s,sliced th in

1 roasted red p ep p er,d iced

1 m edium on ion ,diced

3 garlic cloves,m in ced

1 b ay lea f

2 teasp o on s salt

2 teaspoon s on ion po w der

1 teasp o on ga rlic p ow d er

1 tea sp o on celery see d

1 teasp oo n black pe p pe r

1 teaspo on dry grou nd m ustard

1 tea sp oon d ry d illw ee d

1 tea sp oon p arsley flak es

½ teasp oo n grou nd allspice

½ te asp o o n cu m in

¼ teaspo on red pep per flakes

DIRECTIONS:

In large stock pot, combine all ingredientsand bring to boil. Reduce heat to low andcontinue to simmer; stir often. Cook untilpeas are tender about 2 ½ - 3 hours. Whendone remove bay leaf and purée withimmersion blender, potato masher or smallbatches in blender. Serve and enjoy!

YELLOW SPLIT PEA SOUP


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SPRIN G BO UN TY


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44COMPARING CARBS

Carbohydrates aren’t all bad. In fact,one of the primary sources of ourbody’s energy is from carbs. So theyare a key component to your health.However, finding the right carbs isessential, especially if you’re lookingfor weight control and/or managingdiabetes.

Carbs are either simple or complex.Simple carbs often have more of acrash scenario, where you may findyourself energized, but it’s shortlasting. However, after the energyhas subsided, you may end upfeeling sluggish. On the other hand,

complex carbs are slower to digest.They provide you with a longerrelease of energy and they won’tsend blood sugars through the roof.

But how do you tell which carbs aresimple and which are complex? Theproblem is you can’t simply knowthis by reading a label. It requires alittle more detective work.

Simple carbs are basically fromsugars: raw, brown, and white,as well as corn syrup, glucose,fructose, fruit juice concentrate, andsucrose. Popular culprits are sodas,various desserts, and some cereals.Luckily, this is something you maybe able to find out when reading thelabel or the ingredients list.

Complex carbs are fiber and starchoptions, such as fruits and grains.Good options include apples,broccoli, whole wheat, oats, beans,quinoa, and some cereals. Theadded benefit is many of thesecomplex carbs can come with fiber,vitamins, and nutrients. Just onemore reason complex carbs arebetter than simple carbs.

Don’t ditch the carbs just yet.Instead, choose carbs that offer amore nutritional option, without thecrash scenario. Enjoy complex carbsthat provide an extended release

of energy without the blood sugarspike. Eat better so you can feelbetter!

COM PARING CARBS:SIM PLE VS.COM PLEX



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ASPARAGUS RICOTTA TART

ING REDIENTS:

1 sheet puff pastry, thaw ed

1 cu p rico tta ch eese

1 egg

1 green onion, finely ch opped

2 teasp oo ns chives

1 teaspoon salt

½ teaspoon pepper

1 bun dle (ab ou t 1 pou nd )

asparagus, toug h en ds rem oved

¼ cup sun dried tom ato pieces

D IRECTIONS:

Preheat oven to 400 degrees.

2 On a lightly floured surface, roll puffpastry out to a 9x13-inch rectangle.Transfer to a parchment lined baking sheet.Score a 1-inch border around the pastry.Place baking sheet into the refrigerator tokeep the pastry cold, about 10-15 mins.

3 In a medium bowl, mix ricotta, egg, greenonion, chives, salt, and pepper; set aside.Spread cheese mixture within the scorededge of pastry. Lay asparagus across shortend of pastry alternating stem and bloom.Disperse tomatoes. Garnish with a sprinkleof small basil leaves. Bake until pastry is agolden color and asparagus is tender, about25 minutes.


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SH O W STO PPIN G


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47 SOUPS, SALADS AND SIDES

AS IAN DRESS ING:

3 tab lesp oon s rice vin eg ar

1 tab lesp oo n soy sau ce

1 tab lesp oo n toa sted sesam e o il

2 tab lesp oon s b lack or w h ite

sesa m e see d s,toasted ligh tly

1 tab lesp oon veg etab le oil

cu p w ater

AS IAN DRESS ING:

Mix ingredients in a small bowl.

BRO W N DRESSING:

cu p h oisin sau ce

¼ cup peanut butter

1 tab lespo on brow n sug ar

2 tea sp oon s h o t ch ile p aste

2½ teasp oo ns grated fresh ging er

cu p rice w in e vin egar

2 tab lespo on s sesam e oil

BRO W N DRESSING:

In a blender, mix together hoisin sauce,peanut butter, brown sugar, hot chile paste,ginger, rice wine vinegar, sesame oil untilthick and smooth. Top each serving withbrown dressing and serve.

S A LA D M I X :

1 po und cooked chicken m eat,

cu t in to b ite size p ieces

5 cu p s rom ain e lettu ce

torn,w ashe d an d dried

5 cups shredd ed nap a cabbag e

2 cup s shred d ed carrots

2 bu nch es green on ion s,cho pp ed

½ cup cho p p ed fresh cilan tro

1 cup cho pp ed red bellpep per

1 can of w ater che stnu ts cho pp ed

1 cup cho pp ed celery

1 cup cho pp ed b rocco li

½ cup roasted chopped alm onds

S A LA D M I X :

In a large bowl, combine all veggies andadd almonds. Mix together chicken, saladand asian dressing. Let sit for about 10-20minutes, tossing often so dressing coats

everything. Top with homemade toppingand wontons.

ASIAN CHICKEN SALAD


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48DESSERTS

FLOURLESS

CHOCOLATE COOKIES

ING REDIENTS:

3 cups pow dered sugar

½ teaspo on s kosher salt

¾ cu p s co co a p o w d er

½ cup cho colate chips

½ cup chopped pecans

2 egg w hites

1 egg

1 teaspoon vanilla

D IRECTIONS:

Preheat oven to 350 degrees. In alarge bowl, whisk powdered sugar,salt and cocoa powder together. Stirin the chopped nuts, chocolate chips,egg whites, egg, and vanilla. Combinethoroughly.

2 Scoop about two-tablespoon sizedservings of dough on a parchment

lined baking sheet. Bake cookies about10-12 minutes. Allow to cool 5 minutesthen serve.


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49DESSERTS

BLUEBERRY CHEESECAKE BARS

ING REDIENTS:

2 tab lespo on s sugar

8 graham crackers, crum bled ½ stick butter, m elted

16 oun ces cream cheese,

room tem perature

2 lem on s juiced and 1 lem on zest

½ cup sugar

1 tea sp oon vanilla

2 eggs, room tem perature

1 cu p blueb erries

D IRECTIONS:

Preheat oven to 325 degrees.

2 In a food processor, pulse grahamcrackers until coarsely ground. Pour in 2tablespoons sugar, melted butter and pulsea few more times. Pour into a parchment-lined 8x8-inch baking dish. Spread evenlyand use the back of a drinking glass to

gently compress the crumbs. Place in ovenand bake 10 minutes; set aside to cool.

3 In a food processor or a mixer, combinecream cheese, lemon juice, zest, sugar,vanilla, and eggs. Pulse into a smooth batter.Pour mixture onto cooled crust and sprinklewith blueberries. Bake for 35 minutes to untilset in the center (it will still be slightly jiggly).Allow the cheesecake to cool completelybefore refrigerating for 3 hours or overnight.Slice into 10 bars and serve!


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51/58

51DESSERTS

STRAW BERRY SHORTCAKE

ING REDIENTS:

2 cu ps all-purpose flour

1 tab lespo on ba king po w de r

cup granu lated sugar

¼ teaspoon salt

6 tab lesp oons butter, cu t into

½ inch cubes

¾ cup half and half

STRAW BERRIES:

2 pounds straw berries, sliced

¼ cu p su gar

1 tab lesp oon balsam ic vineg ar

W HIPPED CREAM:

2 cup s heavy w hipp ing cream

2 tablespoo ns brow n sugar

½ teaspoon van illa extract

D IRECTIONS:

Preheat oven to 400 degrees. Sift theflour, baking powder, sugar and salt intoa large bowl. Cut in butter, using a pastryblender or rubbing between your fingers,until it is in pea sized lumps. Pour half andhalf into the dry ingredients, and stir gently,until well blended. Do not overwork thedough, otherwise biscuits will come out

very dense. Using a ⅓ cup, scoop batteronto a parchment covered baking sheet.Bake for 10-15 minutes, until golden brown.

2

In a small bowl, combine strawberries,sugar, and vinegar; let macerate until sugarhas dissolved and juices are extracted.

3 In a medium bowl whip whipping creamuntil stiff peaks form; fold in brown sugarand vanilla extract until mixed thoroughly.Assemble and enjoy.


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53/58

53DESSERTS

INGREDIENTS:

2 cu p s all-p u rp ose flou r

1 cup sug ar

1 cup brow n sugar

2 teaspo on s bak ing soda

2 teaspoon s groun d cinn am on

1 teasp oo n grou nd ging er

¼ te asp o o n g ro u n d n u tm e g

¼ teaspoon groun d cloves

1 tea sp o on salt

4 eggs

1 teasp o on va n illa

1 ½ cup s vegetab le oil

3 cu p s grated carrot

1 ½ c up s c h op p e d p e ca n s

FRO STI NG:

24 ounces cream cheese

1½ sticks b utter,roo m tem pe rature

3 cups pow dered sugar

1½ tea sp o on van illa

½ cu p ch o p p ed p e ca ns

DIRECTIONS:

1 Preheat oven to 350 degrees. Grease andflour 3 (8-inch) round baking pans.

2 In a large bowl, combine flour, sugar,baking soda, cinnamon, ginger, nutmeg,cloves and salt. Add in eggs and oil; stirtogether until fully incorporated. Fold incarrots and chopped pecans.

3 Pour mixture evenly between bakingpans. Bake for 35-40 minutes or until atoothpick inserted into the center comesout clean. Allow to cool 5 minutes thenremove from pans. Cool completely beforefrosting.

FOR TH E FRO STING:

In a medium bowl, combine cream cheese,butter, sugar, and vanilla using a handmixer and beat until fluffy. Spread frostingon top of each cake layer. Stack the cakeson a serving plate, frost sides. Decoratewith chopped pecans.

CARROT CAKE


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RECIPE IN DEX

Pven Broild Stir FryPage 9

Easy Quinoa TacoBowls

Page 9

Mediterranean ChickenPage 10

Shrimp ScampiPage 13

Italian Chicken OrzpPage 20

Chunky GuacamolePage 25

Shrimp and CheesyGritsPage 15

Creole Eggplant &ShrimpPage 21

Boiled EggsPage 29

Cajun JambalayaPage 17

Italian SandwichPage 23

Baked Grits and Eggsfor TwoPage 30

Blackened ShrimpPastaPage 19

Traditional GuacamolePage 25

Egg SoufflesPage 31

LIGHTER MEALS

ALL THINGS SHRIM P

BUDGET M EALS LUNCH SNACKS

EGGS


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55RECIPE INDEX

SW EET SPOTS

ENTREES

SOUPS,SALADS & SIDES

Red Chile PorkEnchiladas

Page 35

Yellow Split Pea SoupPage 40

Flourless ChocolateCookiesPage 48

Chicken Lemon CapersPage 37

Asparagus, Leek andSpnach SoupPage 43

Blueberry CheesecakeBarsPage 49

Chicken MarsalaPage 38

Asparagus Ricotta TartPage 45

Strawberry ShortcakesPage 51

Sauteed SpringVegetablesPage 39

Asian Chicken SaladPage 47

Carrot CakePage 53


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RESO URCESFRESH NOW! PAGES 24 & 28

B utternut S quash is S uper H ealthy and S uperD elicious!(n.d.).Retr ieved Novem ber 4,20 15,from http://w w w .w ebm d.com /diet/butternut-s quash-packed-w ith-vitam in-a-an d-delicious

C ranberries:H ealth B enefits,H ealth R isks.(n.d.).Retr ieved Novem ber 6,20 15,fromhttp://w w w .m edicalnew stoday.com /articles/26 9 14 2.php

Everything You Need to K now A bout A vocados.

(n.d.).Retrieved Janua ry 0 4,20 16,from http://w w w .w ebm d.com /food-recipes/all-about-avocados

HAVE ON HAND PAGE 12

Is S hrim p H ealthy for a D iet? (20 15).R etrievedJanuary 0 4,20 16,from http://w w w .livestrong.com /article/39 4123 -is-sh rim p-healthy-for-a-diet/

SPICE RACK PAGE 32

W hat's H ot A bout C hili Pow der? (n.d.).Retrieved January 0 4,2016,from http://w w w .health.com /health/ga llery/0 ,,20 4 879 76_last,0 0 .htm l

FATS AND CARBS PAGES 33 & 44

Good Fats vs.B ad Fats :Get the S kinny on Fat.(n.d.).Retrieved January 8 ,20 16,from http://w w w .w ebm d.com /diet/obesity/skinny-fat-good-fats-bad-fats?page= 3

S im ple C arbohydrates vs.C om plexC arboh yd rates.(n.d.).Retr ieved Jan uary 8,20 16,from http://w w w .healthline.com /health/food-nutrition/s im ple-carbohydr ates -com plex-carbohydrates


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Best Recipes - Spring 2016