Archive for the ‘Recipes OTR’ Category

July 25th, 2014

SYH Gazpacho

When you’re looking for a refreshing, satisfying and healthy summer dinner option, look no further than to gazpacho. This cold soup is the perfect way to get your daily vegetable requirements and fill you up. It can be served as a side dish or eaten alone, and it’s very easy and quick to make – no cooking required! Enjoy!

You will need:
Chopping knife
Food processor with a steel blade

Ingredients:
1 cucumber
2 red peppers, sliced
4 plum tomatoes
1 red onion
3 garlic cloves, minced
3 cups tomato juice
¼ cup white wine vinegar
¼ cup extra-virgin olive oil
½ tablespoon salt
1 teaspoon black pepper

Begin by chopping the cucumbers, peppers, tomatoes and red onion into 1-inch cubes. Put each vegetable separately into the food processor and pulse until it is coarsely chopped.

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt and pepper. Mix well and chill before serving.

May 12th, 2014

This easy-to-make recipe provides the perfect protein for any well-balanced meal. Add a side salad for a delicious, on the road dinner. (Makes two servings)

SYH_Baked Chicken

You will need:
Slow cooker
Pairing knife
Peeler

Ingredients:
½ lb chicken, bones included
1 onion
1 stalk of celery, chopped
3 medium carrots, peeled, sliced
2 potatoes, with skin, cut into cubes
¼ cups of water

Preparation:
Remove skin from chicken for a healthier option
Season the chicken with pepper, salt and basil
In your slow cooker, mix all ingredients, including the chicken
Cook at high setting for 4-5 hours

Serve and enjoy!

Nutrition: Per Serving – Calories: 390, Carbs: 45 grams, Fat: 11 grams, Cholesterol: 73 milligrams, Protein: 29 grams, Sodium: 132 milligrams, Fiber: 6 grams

March 18th, 2014

From Eating Well

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

Ingredients
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
1/4 teaspoon salt
8 cups mixed salad greens

Preparation
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Tips & Notes
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition
Per serving: 290 calories; 16 g fat ( 2 g sat , 11 g mono ); 12 mg cholesterol; 28 g carbohydrates; 17 g protein; 9 g fiber; 505 mg sodium; 638 mg potassium.