INGREDIENTS — dressing
½ cup fresh strawberries, washed and cored ¼ cup balsamic vinegar 1 teaspoon honey ½ teaspoon Dijon mustard ¼ cup nonfat Greek yogurt, plain 1 Tablespoon olive oil 1 Tablespoon water ¼ teaspoon salt freshly ground pepper to taste INGREDIENTS — salad 4-5 cups romaine, washed, dried and chopped into bite-size pieces (any favorite greens!) ½ cup fresh strawberries, washed and sliced thin ¼ cup roasted walnuts, chopped ¼ cup feta cheese (optional) freshly ground pepper Optional protein toppings for a main dish: grilled or blackened chicken, tofu, shrimp PREPARATION Place all of the dressing ingredients in a blender. Blend for about 30 seconds, or until smooth. If too thick, add another tablespoon of water at a time until desired consistency. Taste and add more ground pepper as desired. Set aside. Place salad greens in medium salad bowl. Toss with 3-4 tablespoons of prepared dressing. Top with strawberries, walnuts, feta cheese, and protein. Drizzle with and additional 1–2 teaspoons dressing and freshly ground pepper to taste. Makes 4 servings.
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INGREDIENTS
1 small Vidalia onion, finely chopped 4 clove garlic, crushed 1 Tablespoon cornstarch 2 Tablespoons chili powder (more if you like extra heat; less if you do not like much heat) 2 chipotle peppers in adobo sauce, chopped into small pieces 1 teaspoon cumin 1 teaspoon cinnamon 1/2 teaspoon dried oregano 2 1/2 cups vegetable stock, low sodium 2 tablespoons smooth peanut butter or almond butter 1 tablespoon tomato paste 1 tablespoon unsweetened cocoa powder ½ teaspoon sea salt Nonstick cooking spray PREPARATION Spray a large nonstick skillet with nonstick cooking spray and place over medium heat. Add onions and sauté 4-5 minutes. Add garlic and continue cooking for another 3-4 minutes. Add cornstarch, chili powder, peppers, cumin, cinnamon, and oregano, and stir until everything is evenly mixed. Continue sautéeing for 1 more minute, stirring occasionally. Remove pan from heat. Add the cooked ingredients to a blender, along with the vegetable stock. Remove the tiny cap opening on the lid of the blender and cover it with a kitchen towel. Blend until smooth. (*Note: if using an immersion blender, prepare the recipe in a medium saucepan.) Return the mixture back to the skillet and place over medium-high heat. Add the nut butter, tomato paste, cocoa powder, and sea salt to the skillet. Stir with a whisk until well-combined and heated through. Taste and add more seasonings if desired. Serve over chicken, fish, veggies, etc. Any amount you are not using should be cooled to room temperature and refrigerated in a sealed container for up to 3 days, or frozen for up to 3 months. Makes about 3 cups of sauce.  As we were recently in Portugal, I could not wait to create some Portuguese dishes upon our return. Though seafood is an absolute favorite of mine, by the time we got home, we were craving chicken 😀. The original recipes use whole chicken or chicken pieces, but to keep things leaner, I used boneless skinless chicken thighs and breasts. I tweaked some of the spices for a delicious and moist combination, especially with the sauce. I suggest serving it over brown basmati rice, with lots of fresh veggies!
INGREDIENTS 2 pounds boneless, skinless, chicken thighs and/or tenderloins, trimmed For the marinade: 1 Tablespoon Ancho chili pepper 2 Tablespoons smoked paprika (yes, the smoked is needed here, if possible) 6 cloves of garlic, peeled ½ Tablespoon kosher salt 1 teaspoon coriander ¼ cup plus 1 Tablespoon red wine vinegar ¼ cup olive oil ½ teaspoon black pepper For the sauce: 10 ounces plain Greek yogurt, nonfat 1 bunch of fresh cilantro, finely chopped (yes, if not a cilantro fan, you can substitute basil) ¼ teaspoon kosher salt ½ teaspoon coriander 1 ½ Tablespoons freshly squeezed lemon juice PREPARATION Preheat oven to 400 degrees F. Cover the roasting pan with nonstick foil and set aside. To prepare the marinade, add the Ancho chili pepper through black pepper into a blender. Blend into a paste. Place chicken pieces into a large bowl. Pour marinade on top and mix well, until all pieces are covered with marinade. (*Note: You could marinate the chicken overnight or in the refrigerator for an hour or longer, but not necessary.) Spread chicken onto prepared pan. Place pan in the oven and bake for about 15 minutes, flip chicken, and back for another 15-20 minutes, or until chicken is thoroughly cooked through. Place on a serving platter and sprinkle with extra cilantro and smoked paprika. While the chicken is cooking, place the sauce ingredients in the clean blender and blend until smooth. Serve with chicken. Makes 7-8 servings.
INGREDIENTS
4 cups basil leaves 1 1/2 cups flat-leaf parsley 1/2 cup roasted pistachios 1 Tablespoon extra-virgin olive oil 1/2 cup vegetable broth, low sodium 3 Tablespoons freshly squeezed lemon juice 1 teaspoon lemon zest 1/4 teaspoon kosher salt PREPARATION Place all of the ingredients in a blender. Blend for 2–3 minutes, or until well-combined. If you desire a thinner consistency, add more broth and continue to blend. Makes approximately 1 1/2 cups.
INGREDIENTS
2 small shallots, peeled and chopped 1 ½ cups fresh basil leaves, loosely packed 1/4 cup extra virgin olive oil 3/4 cup vegetable broth, low sodium ½ cup red wine vinegar 1 ½ Tablespoon honey 1–2 Tablespoons Dijon mustard freshly ground pepper and salt to taste PREPARATION Combine the shallots through Dijon mustard in a blender. Puree until smooth. Taste and add freshly ground pepper and salt to taste. Makes just under 2 cups. Use about 1 cup to marinate about 4 servings of protein.
INGREDIENTS
½ cup fresh cilantro leaves ½ cup nonfat Greek yogurt, plain 4 limes, squeezed to make about 1/3 cup fresh lime juice 1 Tablespoon olive oil 2–3 garlic cloves, peeled 1/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper 1/4 teaspoon hot pepper sauce PREPARATION Place cilantro leaves through hot pepper sauce in a blender. Blend until smooth. Makes about 1 1/2 cups.
INGREDIENTS
3 Tablespoons soy sauce, low sodium 3 Tablespoons tomato sauce, low sodium 1 Tablespoon peanut oil 2 garlic cloves, peeled and minced 1/4 teaspoon freshly ground black pepper 1/4 teaspoon cumin 6 chicken breasts, boneless, skinless, cubed (or fresh shrimp peeled, or both!) Nonstick cooking spray For the sauce: 1/4 cup minced onion 1 garlic clove, peeled and minced 1 cup water 1/2 cup peanut butter, no sugar added 2 Tablespoons soy sauce, low sodium 1 Tablespoon freshly squeezed lemon juice skewers to grill chicken/shrimp Optional garnish: 2–3 tablespoons fresh chives PREPARATION In a medium bowl, mix soy sauce, tomato sauce, peanut oil, garlic, pepper, and cumin. Place prepared chicken (or shrimp; if using both, use a separate bowl and divide the marinade in half) into the mixture. Stir to coat all pieces. Cover and marinate in the refrigerator for at least 15 minutes, but about an hour is plenty. Preheat the grill to high heat. While the grill is preheating, prepare the sauce. Spray a medium nonstick skillet with cooking spray and place over medium heat. Add the onion and garlic and sauté until lightly browned about 5–6 minutes. Mix in the water, peanut butter, and a tablespoon of soy sauce. Cook and stir until well-blended, about 2–3 minutes. Remove from heat and mix in the lemon juice. Pour into a serving bowl for dipping and set aside. Thread chicken/shrimp onto skewers and discard the marinade. Grill skewers for about 5 minutes per side until chicken/shrimp is cooked through. Place on a serving platter or separate plates and serve with peanut sauce.
PREPARATION Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm. While the fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies. What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.  Spicy is always fun, but adding a creaminess to it can take the fun to another level. I love this sauce as it is filled with awesome flavors, along with a comforting creaminess, making any protein of choice absolutely delicious. The prep time is worth it! INGREDIENTS
1 pound tomatillos, husked and rinsed 2 jalapeño peppers, rinsed, sliced in half and seeded 2 shallots, peeled and sliced in half 1/4 cup nonfat Greek yogurt 4 garlic cloves 1/4 cup white wine vinegar juice from 1 lime 1/2 t cumin 2 Tablespoons fresh cilantro dash of salt PREPARATION Preheat oven on high broil. Line rimmed baking sheet with nonstick foil. Place tomatillos, peppers and shallots on baking sheet. Broil on rack second from top, for about 5–10 minutes, checking frequently until skins are charred. Flip to broil second side, continuing to check frequently until skin is charred. Remove from heat and cool for about 10 minutes. Peel off all skins and discard. Add tomatillos, peppers, shallots and garlic to blender, along with cilantro, vinegar, lime juice, cumin and salt. Puree until smooth. Add yogurt and blend one more time. Serve with baked or grilled chicken, seafood or tofu.
INGREDIENTS
2 large, ripe avocado, halved and pitted 1 cup nonfat greek yogurt (or nonfat sour cream, if preferred) 1/4 cup packed cilantro leaves 2 cloves garlic, peeled juice from two limes (about 3–4 Tablespoons) 1/2 teaspoon Kosher salt Freshly ground pepper to taste PREPARATION In a food processor or blender, scoop out avocado and blend together with yogurt, cilantro, garlic, lime juice and salt. Pour into a bowl and season with black pepper to taste. Serve as dip or topping. If refrigerating, wrap tightly with plastic wrap. It will last up to 48 hours. Makes 6–8 servings.  Vinegars can be an exceptional ingredient when creating a lean yet tasty sauce or dish. There are quite a variety out there! Some of my favorites include balsamic, champagne and red wine vinegars. Experiment to see what flavors and brands you like best on salads, pasta dishes, as well as with this sauce. There is a fun thickening method I included here, of which you can opt in or out :). This sauce works great roasting with veggies, tofu, chicken and fish. INGREDIENTS
1 Tablespoon olive oil 1/4 cup balsamic vinegar 1 cup red wine vinegar 2 cups canned diced tomatoes, no sodium added 1/2 cup chicken or veggie stock or broth, low sodium 1/4 cup chopped flat-leaf parsley Freshly ground pepper to taste Optional: Beurre manie= 1 Tablespoon flour + 1 Tablespoon butter, softened Freshly ground pepper to taste PREPARATION In small sauce pan, add olive oil through stock. Bring to a boil over medium-high heat. Once boiling, lower heat to a simmer. You can just let it simmer here for 10–15 minutes, until desired thickness. Or, for some additional luster to your sauce: while sauce is simmering, in a small bowl mix flour and butter with a fork to form a smooth paste. Then roll a teaspoon-size amounts of the paste into balls. Add one ball to sauce, increase heat and allow the mixture to return to a boil, and cook for at least 1 minute to thicken. If your sauce is not as thick as you’d like, add a bit more beurre manie. Serve over or roast with any veggie, protein, polenta, rice or pasta. It makes approximately 2–2 1/2 cups sauce; about 1/4 cup per serving.
INGREDIENTS
1 pound fresh mushrooms, sliced thin 1 large eggplant, diced 1 cup pitted black olives 2 cups plum tomatoes (about 6 tomatoes), drained and chopped 1 cup yellow grape tomatoes, halved 2 cloves garlic, peeled and chopped 2 Tablespoons fresh basil, chopped 1 cup white wine salt and pepper to taste nonstick cooking spray Options to serve over: grilled tofu, fish, shrimp, chicken, whole wheat pasta, whole wheat couscous PREPARATION Spray a large sauté pan with nonstick cooking spray and place over medium heat. Add eggplant and cooked for about 5–6 minutes. Drain and set aside. Place pan back over medium heat and add garlic. Cook until soft, about 4 minutes. Add cooked eggplant and mushrooms and continue to cook another 5 minutes. Add tomatoes, wine and olives. Turn heat up and bring to a boil. Once boiling, stir, turn heat to low and cover pan. Simmer about 25–30 minutes, stirring often to make sure sauce is not sticking to the pan. Remove from heat and stir in basil, salt and pepper to taste. Pour over your protein or grain and serve. Garnish with extra basil if desired. Makes 8 servings (about 1/2 cup per serving).
INGREDIENTS
1 bunch basil or cilantro 4 cloves garlic 1 1/2 ounces pine nuts or walnuts 2 Tablespoons olive oil 2 Tablespoons vegetable broth, low sodium 2 teaspoons fresh lemon juice 1/8 cup grated Parmesan Salt and pepper to taste PREPARATION Put the basil or cilantro in a food processor and pulse until chopped. Add the garlic and pine nuts and pulse to combine. Add about the olive oil and blend until a paste begins to form. Add the broth, lemon juice and Parmesan cheese. Taste and season as desired with salt and pepper, and even more garlic😊 . Toss with your protein or pasta of choice. Makes about 2 cups. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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