As we start to stretch into the spring warm up, most of us are looking for healthier eating alternatives. This week, I was fortunate to engage in a few cooking sessions, relative to that topic. We took a variety of recipes I had created and revised them to a healthier finish.

We incorporated fresh herbs, raw vegetables and used “lite” substitutions for some ingredients. The end result was quite tasty and the ideas that came from the attendees were fantastic! I believe when you take the time to stimulate your mind and get a little creative with recipes, you can cook anything. The more we experience using our kitchens, the more comfortable we are there and want to cook there. Following are some easy and familiar recipes which could use a low fat tune up. We would like you to share with us some alternative ingredient solutions you would apply?

Thanks

Ciao

~Bernard

RECIPES

Campanelle Pasta with fresh Spinach, Feta and grilled Chicken

INGREDIENTS:

Serves 4

• 1 box cooked Campanelle pasta; follow directions on the box
• 1 bag fresh baby spinach, rinsed and dried
• 6oz. crumbled feta cheese
• ½ cup Kalamata olives-pitted
• ½ cup cucumber slices
• ½ cup red onion slices
• ½ cup balsamic vinaigrette
• 2 – 8oz. grilled chicken breast, sliced thin

PROCEDURE:

• Toss the red onion, olives, cucumber, pasta and spinach with the balsamic vinaigrette.
• Portion on plate, garnish with 1oz. feta and 4oz.of thin sliced grilled chicken breast.

Balsamic V. Dressing:

• 2 tablespoons balsamic vinegar                               Add the vinegar to a blender, replace the lid, turn it on, and through the
• 1 large clove garlic                                                     feed tube add1 at a time, the garlic, crushed red pepper, salt, and black.
• 1/4 teaspoon crushed red pepper flakes               pepper. Leaving the blender running, add the olive oil in a slow thin stream.
• 1/2 teaspoon salt                                                       Set aside until needed
• 1/8 teaspoon black pepper
• 3/4 cup olive oil

Pan seared or Grilled Chicken:

• 1 lemon, juiced
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• Salt and fresh ground black pepper
• 4 (4 to 5-ounce) boneless skinless chicken breasts

To cook the chicken:

• Heat a nonstick skillet or grill pan over high heat. Add the chicken breasts and cook, turning once, until well browned, about 3 to 4 minutes on each side or until cooked through. Let the chicken rest on a cutting board for a few minutes before slicing it into thin strips.

Basil Sauce with Italian meats and Romaine lettuce

INGREDIENTS:

Serves 6

Basil Pesto

• 1 cup good mayonnaise
• 10 to 15 basil leaves, chopped
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon freshly squeezed lemon juice
• 1 tablespoon good olive oil
• 1 teaspoon minced garlic

• In a bowl combine and whisk together the mayonnaise, basil, salt, pepper, lemon juice, olive oil and garlic. Refrigerate up to 10 days.

Ingredients for the wraps:

• 4 tablespoons prepared basil pesto
• 4 flour tortillas, regular or flavored
• 1 cup baby spinach leaves or romaine leaves julienned
• ½ # each, of 4 varieties Italian cold cuts
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 1T. julienne cut sun-dried tomatoes

Directions

• Spread pesto on 1 side of tortillas.
• Top with 1-2 slices of your favorite meat; add spinach, artichoke hearts, and sun-dried tomatoes.
• Fold the ends in and roll up.