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Enjoy Healthy Tastes this March

Saffron Chicken

(Courtesy of Health.com)

Ingredients:

  • Greek or plain whole-milk yogurt
  • Saffron threads, crushed
  • 1 garlic clove, minced
  • 4 (6-ounce) skinless, boneless chicken breast halves

Directions:

  1. Preheat broiler. Combine 1 1/2 cups yogurt, 1/2 teaspoon salt, 1/8 teaspoon pepper, a pinch of saffron, and garlic in a large bowl.
  2. Add chicken, tossing to coat.
  3. Let stand at room temperature for 15 minutes.
  4. Place chicken on a broiler pan coated with cooking spray.
  5. Broil for 10 minutes per side, or until the chicken is cooked through and the surface is browned.

Visit health.com for nutritional information on this recipe.

Easy Salmon Cakes

(Courtesy of Eating Well)

Ingredients:

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
  • 1 large egg, lightly beaten
  • 1½ teaspoons Dijon mustard
  • 1¾ cups fresh whole-wheat breadcrumbs
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, click here for recipe
  • 1 lemon, cut into wedges

Directions:

  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
  2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
  4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
  5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.

Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.

Visit Eating Well for additional recipe tips and nutritional information

Veggie Pizza with Cheesy Cauliflower Crust

(Courtesy of Cooking Light)

Ingredients:

  • 1 cauliflower head, roughly chopped (about 3 pounds)
  • Cooking spray
  • 2 teaspoons olive oil, divided.
  • ½ cup sliced mushrooms
  • ½ cup sliced red bell pepper
  • ½ cup thinly sliced fresh basil, divided
  • ¼ teaspoon freshly ground black pepper, divided
  • ⅛ teaspoon kosher salt
  • 3 garlic cloves, minced
  • 2.5 ounces shredded part-skim mozzarella cheese (about ⅔ cup), divided
  • 2 large egg whites
  • 0.5 ounce grated Parmesan cheese
  • ½ cup thinly sliced, seeded tomatoes
  • ⅔ cup fresh baby spinach

Directions:

  1. Preheat oven to 375°.
  2. Place half of cauliflower in a food processor; pulse 10 to 15 times or until finely chopped (like rice). Transfer cauliflower to a baking sheet lined with parchment paper. Repeat procedure with remaining cauliflower. Coat cauliflower with cooking spray. Bake at 375° for 25 minutes, stirring once. Cool.
  3. Increase oven temp to 450°.
  4. Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add mushrooms and bell pepper; sauté 5 minutes or until tender. Set aside.
  5. Place cauliflower in a clean kitchen towel. Squeeze until very dry. Combine cauliflower, remaining 1 teaspoon oil, ¼ cup basil, ⅛ teaspoon black pepper, salt, garlic, 2 ounces mozzarella cheese, egg whites, and Parmesan cheese in a bowl. Press cauliflower mixture into 2 (8-inch) circles on a baking sheet lined with parchment paper. Coat crusts with cooking spray.
  6. Bake crusts at 450° for 22 minutes or until browned. Remove pan from oven; top crusts evenly with mushroom mixture, tomatoes, spinach, remaining ¼ cup basil, remaining ⅛ teaspoon black pepper, and remaining mozzarella cheese.
  7. Bake an additional 7 minutes or until cheese melts.

Visit Cooking Light for additional recipe tips and nutritional information.

MedicAlert Team Member