Seasonal Flavors Recipes: One Pot Wonders
St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration covered one pot wonders on May12. Attendees had the opportunity to taste delicious recipes as shared below.
Be a part of our next session and enjoy Seasonal Flavors firsthand. To RSVP for our next Seasonal Flavors cooking demonstration, visit stjohnsliving.org/embrace-series.
Lemony Garbanzo Kale Salad with Tuna
Source: www.shockinglydelicious.com
Yields: 4 servings
Ingredients
1- 15 ounce can chickpeas, rinsed and drained
1- 5 ounce can solid light tuna in olive oil (you will use the oil)
2 – 3 Tablespoons red onion, sliced paper thin
2 – 3 large leaves kale, stem removed and leaves cut in a chiffonade
1 garlic clove, crushed
1 lemon (you will use 1 teaspoon zest and 2 Tablespoons juice from it)
2 Tablespoons olive oil
2 – 3 Tablespoons fresh basil cut in a chiffonade
2 – 3 Tablespoons fresh mint cut in a chiffonade
Freshly ground pepper
A pinch of each of the following:
Ground ginger
Dry mustard
Dried oregano
Dried thyme
In a large bowl, add chickpeas, tuna with its oil (this will contribute to the dressing), onion, kale, garlic, 1 teaspoon lemon zest, 2 tablespoons lemon juice, olive oil, basil, mint pepper and all dried spices. Stir and toss to mix well.
Allow to rest for at least half an hour before serving (better for an hour or two).
Note: This salad holds up very well in the refrigerator for several days
Nutrition Information: 310 calories/serving, 11.8 g total fat (1.7 g saturated fat, 6.5 g monounsaturated fat, 2.4 g polyunsaturated fat), 33.1 g total carbohydrates, 7.4 g fiber, 7.7 mg cholesterol, 389 mg sodium, 19.8 g protein
One Pot Lemon Thyme Chicken and Rice
Source: www.bakeeatrepeat.ca
Yields: 4 servings
Ingredients
2 Tablespoons olive oil
2 Tablespoons lemon juice
1 teaspoon black pepper
1 Tablespoon dried thyme
4 boneless, skinless chicken breasts (4 oz. each)
½ cup diced onion
2 cloves garlic, minced
1 cup long grain white rice
2 cups low sodium chicken broth
1 lemon, sliced
Heat a large skillet on the stove over medium heat. In a small bowl, combine the olive oil, lemon juice, pepper and thyme. Pour this over the chicken breasts, turning them to coat completely. Place the chicken breasts in the hot skillet and brown, turning once to brown both sides, about 2 minutes per side. Remove the chicken to a plate.
Add the chopped onion and garlic to the skillet and sauté for about 1 minute to soften. Add the rice and continue cooking, stirring for 1 minute. Add the chicken broth and stir to combine. Return the chicken to the skillet on top of the rice. It will be partially submerged in the liquid but not completely. Spread the lemon slices on top of everything.
Bring the liquid to a boil over medium heat, then reduce the heat to a simmer and cover the skillet. Continue to simmer until the rice is tender and the liquid has been absorbed, about 20 minutes.
Note: You can substitute other types of rice, but will need to adjust the liquid accordingly. If your type of rice calls for a different amount of liquid, adjust the amount of chicken broth you use.
Nutrition Information: 367.1 calories/serving, 8.3 g total fat (1.0 g saturated fat, 5.1 g monounsaturated fat, 0.7 g polyunsaturated fat), 44.1 g total carbohydrates, 2.8 g fiber, 55 mg cholesterol, 345.4 mg sodium, 28.1 g protein
Green Vegetable Minestrone
Source: www.eatingwell.com
Yields: 8 servings (1½ cups each)
Ingredients
3 Tablespoons extra-virgin olive oil, divided
2 small leeks, white and light green parts only, quartered, washed and sliced
2 small stalks of celery, diced
1 medium onion, chopped
2 small zucchini, quartered lengthwise and sliced
1 medium potato, peeled and diced
2 cloves garlic, minced
8 cups water
1 cup whole-wheat short pasta, such as elbows, bowties or shells
8 cups chopped green chard leaves
1 – 15 ounce can chickpeas, rinsed
1 cup frozen peas
Fresh ground pepper to taste
½ cup freshly grated Parmesan cheese
¼ cup chopped fresh parsley or basil
Heat 1 tablespoon oil in a Dutch oven over medium heat. Add leeks, celery and onion and cook, stirring, until softened, 7 to 10 minutes. Add zucchini, potato and garlic and cook, stirring, about 1 minute more. Add water and bring to a boil. Reduce heat to low and simmer, partially covered, until the vegetables are tender, 12 to 15 minutes.
Add pasta and chard; cook, uncovered for 5 minutes. Add chickpeas and peas and simmer until the pasta is just tender, 3 to 4 minutes more. Season with pepper. Ladle the soup into bowls and drizzle with remaining 2 tablespoons oil. Top with Parmesan and parsley (or basil). Serve immediately.
Nutrition Information: 217 calories/serving, 8 g total fat (2 g saturated fat, 5 g monounsaturated fat, 0.6 g polyunsaturated fat), 31 g total carbohydrates, 5 g fiber, 4 mg cholesterol, 474 mg sodium, 8 g protein
