Spicy Carrot Fries w/Garlic Dipping Sauce

   

by Tara Wright

Serves 2-4 

This concoction is for those of you who say there are only so many ways to eat a vegetable!  When you need a little variety in your veggies, go for this tasty recipe. With the creamy garlic dip, you will think you’re cheating; but with this kind of fry, it’s okay to go back for a second helping:)  

Ingredients:

  • 1-2 lbs carrots, peeled & sliced julienne (I used baby carrots)
  • 2 egg whites, whipped
  • 1+ tsp Sriracha sauce (“Rooster” chili sauce located in Asian food aisle)
  • sprinkle of pepper & seasoned salt
  • sprinkle of chili powder
  • 1 tbsp Extra Virgin Olive Oil, sprayed evenly or drizzle & toss

Garlic Dipping Sauce

  • 1/2 cup 2% Greek Yogurt (Fage brand makes a 2%)
  • 2 tbsp minced/finely diced garlic
  • *Optional* squirt of Sriracha for added zesty heat

Directions:

Preheat oven to 425 (unless your oven runs hot, then go 400).  Prepare carrots by slicing into “fry” julienne shape; I found that quartering each baby carrot worked well.  Throw all carrot fries into large bowl.  Whisk olive oil with Sriracha, drizzle over carrots in bowl and toss until coated.  Spread carrots out in single layer onto pregreased (read: light coat of non-stick spray) cookie sheet, sprinkle a light layer of chili powder.  Whip up egg whites and, using silicone or pastry brush, brush egg onto the surface of each carrot slice.  Last, sprinkle a touch of pepper and a light dusting of salt over the batch.  Pop them in the oven for 20-30 mins (really depends on the oven here, so after about 18 mins, start to watch closely for browning).  You definitely want them to be browned for the crispiness factor, but be careful that the small pieces don’t char!  Every few minutes, open up the oven and toss the fries with a spatula for even cooking.  

While the fries are cooking, you can whip up the garlic dip!  In a small bowl, add yogurt and chopped garlic.  Don’t be shy with the garlic, people.  If you love heat, go ahead and add a little Sriracha to the mix too.  

These “fries” are a great substitute for a carby side dish and have even been kid-tested and approved!  Let us know what you think:)

Suggestions:

Chop up a handful of fresh italian parsley and add it to the garlic dip, or sprinkle it over the top of the cooked carrot fries for a little extra pop of flavor.  

I cannot stress how important it is to keep an eye on the fries during the 20 minute mark.  You don’t want soggy fries, but you don’t want them to burn either. Check in on them every 1-2 minutes until done to your satisfaction:)

As you can see in my pic, I could not resist putting some extra garlicky goodness on my fries prior to cooking.  This did add flavor, but those little bits do char rather quickly.  We didn’t mind, but do realize this if you decide to go the extra garlic route!

Good news: this recipe would work just as well with sweet potatoes.  

Enjoy!!

Quick Apple Feta Salad

   

by Tara Wright

Yields 1 serving

Some days you just don’t have time to think about your veggies!  This awesome salad tastes like it took way more thought and effort than it actually does:)

Ingredients:

  • 3 slices Granny Smith or Fuji apple, roughly diced
  • 2 tbsp light Feta cheese
  • 2 cups spring mix salad (or any darker green lettuce), rinsed & dried 
  • 1/8 cup shredded carrots (mine were already in the salad mix)
  • 3 tbsp red onion, finely diced
  • 2 tbsp light balsamic vinaigrette

Directions:

Prepare all components of the salad as directed.  Lay a bed of greens onto a large plate, followed by an even sprinkle of your carrots, onions, and apples.  Measure out and pour your dressing, followed by the Feta crumbles on top.  That’s it!  

Enjoy!

Suggestion:

This salad goes lovely with grilled chicken!  Use it as a side, or throw some slices right on top.  The chicken, apples, and tangy balsamic go very nicely together.  

"BLT" Chicken Parmesan Pasta

     

by Tara Wright

Yields 4 servings

Ingredients: 

  • 2-3 decent sized boneless skinless chicken breasts, diced
  • 3 cups whole wheat or brown rice pasta, cooked and drained
  • 1 carton grape, cherry, or mini heirloom tomatoes, halved or quartered
  • 10-15 large fresh basil leaves, cut into chiffonade(<——-click for instructions)
  • 4 strips turkey bacon
  • 1 15 oz can petite diced tomatoes, no salt added
  • 2 cups spinach, washed, dried & chopped 
  • 2 cloves fresh garlic, chopped
  • 4 tbsp extra virgin olive oil
  • fresh shredded parmesan cheese
  • salt & pepper to taste

Directions:

Prepare basil, spinach, garlic, tomatoes, pasta and chicken as directed above; set each item aside until further notice.  Start cooking chicken in a non-stick skillet with a spritz of nonstick spray or olive oil.  Prepare turkey bacon (skillet w/nonstick is probably your best bet here too); be sure it is a bit on the crisp side without burning; set aside to cool.  Once diced chicken is cooked through, add canned diced tomatoes, chopped garlic and spinach.  Season a bit with salt, pepper, and dried basil to taste (I used frozen basil cubes by Dorot—available at Trader Joe’s); remove from heat or turn to low once spinach is wilted.  Portion out the cooked pasta, top each pasta plate first with basil chicken mixture, then fresh cut tomatoes, sprinkle with basil chiffonade pieces.  Top with 1 tbsp of fresh shredded parmesan cheese per serving, add a sprinkle of crushed red pepper flakes on top.  Finish the dish by chopping up your crispy turkey bacon and sprinkling the bits on top, then drizzle up to 1 tbsp of extra virgin olive oil per serving.  Toss a bit and serve!    

Suggestion:

I had leftover chicken when I prepared mine, and I turned around and used it for a salad using everything but the noodles the next day for lunch, adding a bit of low cal/fat italian dressing instead of olive oil.  Delish!

Enjoy:)

Citrus Veggie Summer Salad

              

by Sarah Blakley

Yields 4 servings

Overview:

A perfect summer dish that acts as a light stand-alone salad for lunch, or that pairs well with any dinner entrée!   It’s a mix of fresh summer veggies tossed with lemon juice to add that citrus spark.  Some of these veggies were picked right out of my garden and taste so delicious.  There is no cooking involved with this one…everything is raw!  You can even make this salad in bulk ahead of time and use it all week long.  Enjoy!

Ingredients:           

  •             1 medium zucchini
  •             2 cups mini heirloom tomatoes (Trader Joes)
  •             ½ large red bell pepper
  •             4 stalks of celery, including celery leaves
  •             1 cup baby carrots
  •             ½ fennel bulb 
  •             3 stalks of green onion
  •             Juice of 1 lemon
  •             1 tablespoon of extra virgin olive oil
  •             1 tablespoon of low calorie Italian dressing
  •             1 teaspoon of salt
  •             ½ teaspoon of pepper

Directions:

Roughly chop all veggies to bite size (or smaller) pieces.  Fennel can be chopped smaller.  Add lemon juice, olive oil, dressing, salt and pepper.  Toss together until combined thoroughly.  Chill in refrigerator for at least 15 minutes until cold.  Serve and enjoy!  

Suggestions:

If you favor any other/ additional veggies…add them in!  You can’t hurt this dish by substituting or adding. 

I let my salad marinate in the refrigerater for about an hour and it was perfect.  I also had some the next day and all veggies were still crunchy and fresh!

You could also add diced chicken breast to this for extra protein in your diet! 

WBF Swiss Steak

     

by Tara Wright

Yields 8+ servings

Overview:

Swiss Steak reminds me of my childhood; just a down home, classic, hearty meal. In the traditional version, the meat is usually floured and fried up a bit before the other ingredients are added, but with all the other flavors from the veggies and spices, you won’t miss it in this version!  Because it is easy to get out of control with sodium intake, I like to let the pot simmer for at least an hour and a half to really let the flavor develop.  Instead of pouring in the salt, I suggest waiting until the end and only adding in what you need to taste—let those natural flavors come through!  This meal makes plenty for leftovers, it tastes great heated up for at least the following two days:)    

Ingredients:

  • 2+ lb flank steak, trimmed
  • 2 bell peppers, any color
  • 1 white onion
  • 3 cloves garlic, finely chopped or minced
  • 2 cans diced or stewed tomatoes, no salt added
  • 1 large zucchini, cubed
  • 1 small jalapeno or (milder) 1/2 Anaheim chile, finely chopped & cored (*optional*)
  • 1 can (approx 2 cups) low sodium beef broth or stock
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tbsp chili powder
  • 1 tbsp extra virgin olive oil
  • salt & pepper to taste

Directions:

Cut flank steak into small cubes by first cutting into strips with the grain, then against to make the cubes.  In a large stock pot, heat olive oil (1 tbsp) on med high and toss meat into the pot.  While waiting for the steak to brown, dice the onion, peppers and jalapeno, and zucchini.  Once the meat has browned on all sides, add all chopped veggies, garlic, and both cans of diced tomatoes to the pot.  Continually stir as you add spices, one at a time.  Add beef broth to the pot, allow liquid to begin to boil, then cover and simmer on low for 1+ hours.  Taste the liquid prior to serving and add salt & pepper accordingly.  Serve over brown rice or whole wheat pasta.  

Suggestions:

This dish also comes together really nicely with diced chicken breast!  I usually feel more bold when I use the chicken and freely add additional veggies to experiment. Carrots, green onions, celery, and chopped spinach are all tested (and tasty) additions:) 

I love spicy, and if you do choose to add the jalapeno, you might also try eliminating the oregano and adding in some chopped fresh cilantro in it’s place. Squeeze just a touch of lime into the liquid and it takes on a whole new flair!

This meal is tried and true as a crockpot staple as well.  I highly recommend still browning the meat prior to dumping everything into the crock, it seals in the juices and helps the meat maintain it’s shape and texture.  

Enjoy!