Chimichurri (Mexico)

Chimichurri 

Ingredients

• purple onion
• garlic
• parsley
• vinegar 
• olive oil

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Raw Vegetarian Spiced Taco Meat

Raw Vegetarian Spiced "Taco Meat"

Ingredients

• 1 cup walnuts, soaked 20 minutes 
• 1/4 cup sun-dried tomatoes, soaked and diced 
• 2 fresh tomatoes, diced 
• A few stalks fresh cilantro 
• 2 teaspoons onion powder 
• 1 teaspoon garlic powder 
• 2 teaspoons ground cumin 
• 1 teaspoon ground coriander 
• 1 chili, seeded and minced

Instructions

1. Pulse all ingredients in a food processor until broken down, but still chunky.

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Pumpkin Tacos (Vida de Cafe)

Pumpkin Tacos

Ingredients

• pumpkin
• sprouts
• guacamole
• purple cabbage 

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Black Bean Chicken Quinoa Chili

Black Bean Chicken Quinoa Chili

Source: Gaby Dalkin, BHG Contributing Food & Lifestyle Editor.

Paige's Recipe Notes: Sub turkey.

Ingredients

• 1 tablespoon olive oil
• 1 large red onion, roughly chopped
• 4 garlic cloves, roughly chopped
• 2 tablespoons chili powder
• 1 chipotle chili in adobo (roughly chopped), plus 2 teaspoons adobo sauce
• 1/2 teaspoon ground cumin
• 1 pound ground chicken
• 1/2 teaspoon kosher salt
• 3 cups chicken stock
• 1 14.5-ounce can diced tomatoes with green chilis
• 1 15-ounce can BUSH'S Black Chili Beans undrained
• 1/2 cup dried quinoa
• 1/2 cup frozen corn
• 1 lime, juiced

Instructions

1. Heat the oil in a large, heavy-bottom Ducth oven over medium heat.
2. Add the onion and saute until softened, about five minutes. Add the garlic and continue to saute for 60 seconds. Add the chili powder, chipotle chili, adobo sauce, and cumin, and stir into the onion mixture. 
3. Next, add the ground chicken, raise the heat to high and cook, breaking up the chicken with a spoon, until the chicken is no longer pink. Season with salt. 
4. Add the stock, tomatoes, BUSH'S Black Chili Beans, and quinoa and bring the mixture to a boil, stirring to combine. 
5. Reduce the heat to a gentle simmer and cook for 10-15 minutes until the quinoa is fully cooked and the mixture has slightly thickened. 
6. Stir in the frozen corn and juice from 1 lime. Remove the chili from the heat and season with additional salt or lime juice as needed. 

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Homemade Guacamole

Guacamole

Paige's Recipe Notes: From barbeque - excellent.

Ingredients

• avocado cut in cubes, not mashed 
• onion
• tomato
• cilantro
• jalapeno without seeds

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Chicken Dishes

Instructions

Prep: 10 mins | Cook: 30 mins

1. Pre-heat oven to 375 degrees F.
2. Place the chicken breasts and vegetables on a baking sheet. Drizzle with about 1/2 cup of olive oil. 
3. Sprinkle all spices over the baking sheet, adding more to taste. 
4. Bake for about 30 minutes or so or until chicken is no longer pink in the middle and has reached an internal temperature of 165 degrees F. 

Baked Chicken Breast & Vegetables

You can find this recipe here at AllRecipes.

Lettuce Cups with Chicken and Peach Salsa

MAKES 8 SERVINGS

Per serving: 100 cal, 3 g fat (0.5 g sat), 7 g carbs, 75 m sodium, 1 g fiber, 12  protein

Instructions

In a bowl, whisk 2 tablespoons lime juice, 1 tablespoon vegetable oil, and 1/2 teaspoon smoked paprika. Season with sea salt and black pepper. Add 3 thinly sliced peaches, 1/2 cup thinly sliced red onion, 1 tablespoon minced jalapeño, and 2 cups cooked shredded chicken. Toss well. Divide among 8 leaves of butter lettuce and garnish with fresh cilantro. 

Chicken Breast with Mango Salsa

Ingredients

• 4 chicken breasts (boneless)
• 1 tsp. soy sauce
• 1 tsp. season salt
• 1 tsp. red pepper

Rinse chicken breasts and season with all ingredients. Set aside. 

Mango Salsa:

• 2 c. diced tomatoes
• 1 c. diced, peeled, ripe mango
• 1/2 c. diced onion
• 1/4 c. diced green pepper
• 1 Tbsp. lime juice
• 1 Tbsp. cider vinegar
• 1 tsp. sugar
• 2 garlic cloves, minced

Instructions

1. Mix all ingredients and marinate with chicken. Place into a baking dish, cover, and bake for 45 minutes at 350°F. Bake for an additional 15 minutes, uncovered. Spoon the juices over chicken as it cooks. Serve with wild or yellow rice and your favorite vegetables. 

Note: Grouper or snapper fillet can be substituted for chicken.

Jambalaya

Ingredients

• olive oil
• 1/2 lb (8 oz/225 g) boneless, skinless chicken breast, chopped
• 1 onion, diced
• 1/2 cup (2 1/2 oz/70 g) chopped celery
• 1/4 cup (1 1/2 oz/40 g) chopped red pepper (capsicum)
• 1/4 cup (1 1/2 oz/40 g) chopped yellow pepper (capsicum)
• 1/2 cup (2 3/4 oz/80 g) diced ham
• 1 teaspoon crushed garlic
• 2 tablespoons tomato paste
• 2 teaspoons fresh thyme leaves
• 1/2 teaspoon sugar, or to taste
• 1 cup (7 oz/200 g) long-grain rice
• 1/2 teaspoon sweet Hungarian paprika
• 1 red cayenne pepper, seeded and finely chopped
• 14 oz (400 g) can peeled, diced tomatoes, drained
• 1 1/2 cups (13 fl oz/375 mL) chicken stock
• 1 cup (9 fl oz/250 mL) dry white wine
• 3/4 lb (400 g) raw shrimp (prawns), peeled, deveined and halved
• 1/4 cup (1/4 oz/7 g) chopped Italian (flat-leaf) parsley
• 2 scallions (spring onions), diced
• salt and pepper, to taste

Instructions

1. Heat the olive oil in a large deep frying pan and brown the chicken over high heat. Remove the chicken to a bowl, reduce the heat, and add the onion to the pan. Sauté until softened then add the celery, red and yellow peppers, ham, and garlic and stir for a few more minutes. Stir in the concentrated tomato paste, thyme, and sugar and mix well. 
2. Add the rice, paprika, cayenne, tomatoes, stock, and white wine, stir to combine, and bring to a boil. Reduce the heat and simmer, covered, for 15-20 minutes until the rice is almost cooked. Add the shrimp and cook for another 5 minutes or until the shrimp are pink and cooked. 
3. Return the chicken to the pan and heat through, mix in the parsley and scallions, and season with salt and pepper. 

Serves 4

Chicken Souvlaki with Tzatziki

Ingredients

• 3 tablespoons olive oil
• 2 tablespoons white wine vinegar
• 1 tablespoon lemon juice
• 1/2 small red onion, diced
• 1 teaspoon dried oregano
• 2 double boneless, skinless chicken breasts, cut into large cubes
• skewers soaked in water

Tzatziki

• 1 short (Lebanese) cucumber
• 1 cup (9 oz/250 g) plain yogurt
• 1 teaspoon crushed garlic
• 1 teaspoon white wine vinegar
• 1 teaspoon chopped fresh dill
• 1/2 teaspoon salt

Instructions

1. In a glass or stainless steel bowl combine the olive oil, vinegar, lemon juice, onion, and oregano. Add the chicken and stir to coat, then cover and marinate in the refrigerator for a few hours or overnight. 
2. Remove the chicken pieces from the marinade and thread onto skewers. Grill or broil until cooked through, turning to brown evenly. 
3. Serve chicken souvlaki with Tzatziki and a Greek salad. 

Serves 4 

Tzatziki

1. Grate the cucumber and squeeze out the excess moisture. In a bowl combine the grated cucumber, yogurt, garlic, vinegar, dill, and salt and mix well. 

Chicken Mushroom Breasts

Ingredients

• 4 skinless, boneless chicken breast halves
• 2 Tbsp. flour
• 1/2 tsp. season salt
• 1/4 tsp. red pepper
• 2 c. chicken broth
• 1/4 c. dry white wine
• 1 Tbsp. olive oil
• 1/2 tsp. minced garlic
• 1/2 lb. mushroom slices
• 1 c. whole spices

Instructions

1. Wash chicken and pat dry. On sheet of waxed paper, combine flour, salt, and pepper and coat chicken on the two sides, shaking off and reserving the excess. In bowl, combine leftover flour, lemon juice, wine, and chicken broth. Whisk until smooth and set aside. In a large nonstick skillet, heat the oil over medium; add chicken and saute until lightly brown. Remove chicken, add garlic and mushrooms, and cook until mushrooms are slightly softened, about 2 minutes. Remove mushrooms. Add lemon juice/broth mixture to drippings and bring to boil. Place chicken and mushrooms back into pan and cook until chicken is thoroughly cooked. 

Chicken with Black-Eyed Peas and Yellow Rice

START TO FINISH: 35 MINUTES

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped red onion
• 1 1/2 pounds chicken breast tenderloins
• 2 cloves garlic, minced
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 cup water
• 1/2 teaspoon poultry seasoning
• 1/4 to 1/2 teaspoon ground black pepper
• 1/4 teaspoon crushed red pepper
• 1/8 teaspoon ground turmeric
• 3/4 cup uncooked long grain rice
• 1 15-ounce can black-eyed peas, rinsed and drained
• 1 tablespoon snipped fresh thyme (optional)

Instructions

1. In a 12-inch skillet heat oil over medium heat. Add the 1 cup chopped onion; cook about 4 minutes or until tender. Add chicken (season chicken before) and garlic; cook about 4 minutes more or until chicken is browned, turning once. 
2. Stir in broth, water, poultry seasoning, black pepper, crushed red pepper, and turmeric. Bring mixture to a boil. 
3. Stir in uncooked rice. Reduce heat. Cover and simmer about 10 minutes or until rice is almost tender. 
4. Stir in black-eyed peas and the 1 tablespoon thyme. Cover and cook about 10 minutes or until heated through and liquid is absorbed. If desired, garnish with additional snipped thyme. Makes 6 servings.

Nutrition Facts per serving: 293 cal., 4 g total fat (1 g sat. fat), 66 mg chol., 438 mg sodium, 31 g carbo., 3 g dietary fiber, 31 g protein. 

Paige's notes: - Brown Rice. - Cook longer.

Chinese-Style Poached Chicken with Pear and Orange

TOTAL: 1 HR - 4 SERVINGS

Ingredients

• Kosher salt
• 1/4 pound fresh ginger, thinly sliced and crushed, plus 1/2 teaspoon finely grated ginger
• 8 scallions, halved, plus 1/3 cup thinly sliced scallions, white and light green parts only
• Four 12-ounce bone-in chicken breast halves, with skin
• 3 tablespoons vegetable oil
• 3 large garlic cloves, minced
• 1 teaspoon crushed red pepper
• 1/4 teaspoon Chinese five-spice powder
• 1 1/4 cups chicken stock or broth
• 2 tablespoons Chinese black-bean-garlic salt
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch mixed with 1 tablespoon of water
• 2 teaspoons toasted sesame oil
• 1 tablespoon plus 1 teaspoon unseasoned rice wine vinegar
• 1 firm, ripe Bartlett pear, cut into 1/4-inch wedges
• 4 mandarins, separated into sections
• 1 cup lightly packed basil leaves, torn
• 1/4 cup roasted cashews, chopped

Instructions

1. In a large pot, bring 16 cups of water and 1/2 cup of salt to a boil with the crushed ginger and halved scallions. Add the chicken and remove from the heat. Cover and let stand until cooked through, 35 minutes. 
2. Meanwhile, in a saucepan, heat 2 tablespoons of the oil until shimmering. Add the garlic and cook over moderately high heat, stirring, until golden, 2 minutes. Add the red pepper, five-spice powder and sliced scallions and cook, stirring, until softened, 3 minutes. Add the stock, black-bean and soy sauces and bring just to a boil. Whisk in the cornstarch mixture and cook until the sauce is thickened, 2 minutes. Stir in the 1/2 teaspoon of grated ginger with the sesame oil and the 1 teaspoon of vinegar; keep warm.
3. In a bowl, toss the pear, mandarins, basil and cashews with the remaining 1 tablespoon each of oil and vinegar and season with salt. 
4. Transfer the chicken to a carving board and discard the skin and bones. Slice the breasts crosswise, transfer to plates and drizzle with some of the sauce. Serve with the salad, passing additional sauce at the table. - Mark Fuller, Ma'ono, Seattle

Citrus-Salt Rub

Stir together 1/3 cup kosher salt; 2 Tbsp. each chopped fresh oregano, lemon zest, orange zest, and minced garlic; and 1 Tbsp. freshly ground black pepper. Makes 3/4 cup. 

Coconut Chicken with Pineapple Fried Rice

Ingredients

• 4 (6-oz.) skinned and boned chicken breasts
• 1/4 cup cornstarch
• 1 tablespoon Caribbean jerk seasoning
• 2 large egg whites
• 1 cup sweetened flaked coconut
• 1 cup panko (Japanese breadcrumbs)
• 3 tablespoons canola oil
• Pineapple fried rice

Instructions

1. Preheat oven to 325°. Place each chicken breast between 2 sheets of plastic wrap; flatten to 1/2-inch thickness, using a rolling pin or flat side of a meat mallet.
2. Stir together cornstarch and jerk seasoning in a shallow dish. Whisk egg whites just until foamy in another shallow dish. Stir together coconut and breadcrumbs in a third shallow dish.
3. Dredge chicken breasts, 1 at a time, in cornstarch mixture; dip in egg whites, and dredge in coconut, pressing gently to adhere.
4. Cook chicken in hot oil in a large, nonstick ovenproof skillet over medium heat 1 to 2 minutes on each side or until golden. Transfer skillet to oven, and bake at 325° for 15 to 20 minutes or until chicken is done. Sprinkle with salt and black pepper to taste. Serve with fried rice.

Pineapple Fried Rice

Ingredients

• 3 tablespoons butter
• 1 cup diced fresh pineapple
• 3/4 cup diced sweet onion
• 1 teaspoon Asian chili-garlic sauce
• 3 cups cold cooked basmati rice
• 1/2 cup diced red bell pepper
• 3 tablespoons chopped fresh cilantro
• 2 teaspoons lime zest
• 1/2 cup loosely packed cilantro leaves
• Salt to taste

Instructions

1. Melt butter in a large nonstick skillet over medium-high heat; add pineapple, onion, and chili-garlic sauce, and sauté 6 to 8 minutes or until onions are lightly caramelized. Add rice, red bell pepper, cilantro, and lime zest; stir-fry 5 minutes or until thoroughly heated. Remove from heat, and stir in cilantro leaves. Add salt to taste.

Curry Chicken Rice

Ingredients

• 2 c. uncooked rice
• 3 c. water
• 1/2 c. chicken seasoned long grain rice
• 2 Tbsp. curry powder
• 1 onion
• 1 celery stalk
• 1/2 green pepper
• 2 garlic cloves
• 1/4 tsp. red pepper (optional) 

Instructions

In a food processor, grind onion, celery, green pepper, and garlic cloves. In a large pot, combine all ingredients and cook on medium for about fifteen minutes or until all water has boiled out. Stir constantly to avoid rice from sticking to pot. Turn stove to simmer for another twenty minutes until rice is done. 

Caramelized Ginger Chicken with Sticky Rice

Ingredients

• 1/2 cup plus 2 tablespoons light brown sugar
• 1/3 cup plus 2 tablespoons Asian fish sauce, such as nuoc mam (See Note)
• 4 whole chicken legs
• 1/4 cup vegetable oil
• 6 scallions, white and green parts, thinly sliced
• 3 tablespoons soy sauce
• 1 1/2 tablespoons white vinegar
• 1 tablespoon honey
• 4 medium shallots, very finely chopped
• 4 garlic cloves, very finely chopped
• 1/2 cup minced peeled fresh ginger
• 3 Thai chiles, very finely chopped
• 1/2 cup sliced pickled daikon (See Note)
• 2 1/2 cups Chinese sticky rice (about 18 ounces), soaked overnight in water and drained (See Note)
• Salt

Instructions

1. In a large, shallow baking dish, stir 2 tablespoons of the brown sugar with 2 tablespoons of the fish sauce until the sugar is dissolved. Add the chicken legs and coat them thoroughly with the marinade. Let the chicken stand at room temperature for 2 hours or refrigerate overnight.
2. Preheat the oven to 450°. In a small saucepan, heat the vegetable oil. Add the scallions and cook over high heat until they sizzle, about 30 seconds. Remove from the heat.
3. Meanwhile, in a medium enameled cast-iron casserole, combine the remaining 1/2 cup of brown sugar with 1 tablespoon of water and cook over moderately high heat, stirring a few times, until bubbling, about 3 minutes. Gradually stir in 1 1/2 cups of water, then stir in the remaining 1/3 cup of fish sauce along with the soy sauce, vinegar, honey and half of the scallion oil. Bring to a boil and simmer over moderately high heat until slightly reduced, about 5 minutes. Add the shallots, garlic, ginger and chiles and simmer over moderately low heat for 5 minutes.
4. Roast the chicken legs in the upper third of the oven for about 15 minutes, until they are browned.
5. Discard the chicken skin and nestle the legs in the sauce in the casserole. Tuck in the pickled daikon slices. Cover and simmer over low heat for about 15 minutes, basting the chicken a few times, until cooked through; add a few tablespoons of water if the sauce gets too thick and dark.
6. Meanwhile, in a wide stainless steel or bamboo steamer, bring 1 1/2 inches of water to a boil. Moisten a double layer of cheesecloth that is large enough to cover the steamer basket and reach part of the way up the side; line the steamer basket with it. Add the drained rice to the basket and pat into an even layer. Cover and steam the rice over moderate heat for about 15 minutes, until tender.
7. Uncover the rice and season lightly with salt. Spoon the remaining scallion oil over the rice and stir gently. Serve the chicken with the sticky rice.

Notes: Nuoc mam is the word for fish sauce in Vietnamese. Some brands we like are Flying Lion, Three Crabs and Squid. Pickled daikon and Chinese sticky rice are available online or at Asian markets.

Lightened-Up Chicken Parm

Ingredients

• 4 boneless, skinless chicken breasts (4 oz each)
• Garlic salt
• Vegetable oil cooking spray
• 1/4 cup all-purpose flour
• 1 egg plus 1 egg white
• 4 cups cornflakes, finely crushed
• 1 tsp Italian seasoning
• 1 cup homemade or jarred marinara
• 4 tbsp grated Parmesan
• 1 cup shredded part-skim mozzarella 

Instructions

1. Heat oven to 375°. Place chicken breasts between two sheets of plastic wrap; pound until 1/4 inch thick. Unwrap and lightly season with garlic salt. Coat a baking sheet with cooking spray. In a bowl, place flour. In a second bowl, place egg and egg white and beat lightly. In a third bowl, combine cornflakes and Italian seasoning. Working one at a time, dredge chicken breasts in flour; dip in egg mixture; press both sides into cornflake mixture to coat evenly. Place chicken breasts on baking sheet and bake, 8 minutes. Top each breast with 1/4 cup marinara, 1 tbsp parmesan and 1/4 cup mozzarella. Continue baking until cheese is bubbly, 5 minutes. 

THE SKINNY: 430 calories per serving, 13 g fat (6 g saturated), 36 g carbs, 2 g fiber, 39 g protein

Hurricane Wilma (Barbeque Cornish Hen)

Ingredients

• 1 Cornish hen
• 1/4 c. barbeque sauce
• 1 c. water
• 1 small onion
• 1/4 green pepper
• 1/2 celery stalk
• 1 garlic clove
• 1/2 tsp. season salt
• 1/4 tsp. goat pepper
• 1 lemon

Instructions

1. Wash and cut Cornish hen into four quarters and season with season salt, pepper, and juice from the lemon. Dice all vegetables. Combine them with Cornish hen and all other ingredients and cook until meat is tender.

Jerk Chicken Thighs

Ingredients

• 4 chicken thighs
• 1 Tbsp. goat pepper
• 3 tsp. jerk seasoning
• 2 garlic cloves, crushed
• 1/2 tsp. season salt
• 1/2 tsp. cinnamon
• 1/2 tsp. allspice

Instructions

1. Rinse chicken; pat dry. Season chicken with goat pepper and season salt. Place in a single layer in a baking dish. In a small bowl, combine jerk seasoning, garlic, cinnamon, and allspice and sprinkle on both sides of the chicken pieces. Bake in oven at 400°F., basting with pan juices, for 45 to 50 minutes or until chicken is fork tender. 

Alternatives: Any part of the chicken (drumsticks, breast, or wings). Can be served with Papaya Salsa. 

Papaya Salsa Ingredients:

• 1 ripe papaya, peeled, seeded, and cubed
• 1/4 c. diced onion
• 1/4 c. diced green pepper
• 3 Tbsp. lemon juice
• 2 Tbsp. chopped cilantro
• Salt and pepper to taste

Lemony Chicken Pan Roast with Zucchini and Feta

Ingredients

1/4 cup extra-virgin olive oil
8 bone-in chicken thighs (2 1/2 pounds)
Salt and freshly ground pepper
1 1/2 pounds small zucchini, halved lengthwise and cut into 1/2-inch pieces
1 large lemon, cut into eighths
1/2 cup pitted kalamata olives (about 2 ounces)
2 garlic cloves, thinly sliced
1 tablespoon chopped oregano
1/4 pound feta cheese, cut into 3/4-inch cubes

Instructions

1. Preheat the oven to 450°. In a large nonstick skillet, heat the oil. Season the chicken with salt and pepper, add it to the skillet, skin side down, and cook over high heat, turning once, until golden and crisp, about 6 minutes.
2. Transfer the chicken to a large roasting pan, skin side up. Pour off half of the fat in the skillet. Add the zucchini, lemon and olives to the skillet and cook over high heat, stirring once, until the zucchini and lemon are lightly browned, about 3 minutes. Stir in the garlic and oregano and season with salt and pepper.
3. Transfer the contents of the skillet to the roasting pan, spreading the vegetables around the chicken. Roast for 25 minutes, or until the juices run clear when the chicken is pierced with a knife.
4. Preheat the broiler. Scatter the feta on top of the chicken and zucchini and broil for 1 to 2 minutes, until lightly browned.

Lola's Roast Chicken with Sambal Chimichurri

Ingredients
CHICKEN

• 1 cup vegetable oil
• 3/4 cup distilled white vinegar
• 9 garlic cloves, minced
• 1/3 cup oregano leaves, finely chopped
• 3 tablespoons sweet paprika
• 3 tablespoons chile powder
• 1 tablespoon curry powder
• Kosher salt
• Three 3 1/2-pound chickens

CHIMICHURRI

• 2 cups parsley leaves
• 1/2 cup cilantro leaves
• 1 garlic clove, smashed
• 1 cup vegetable oil
• 1/2 cup distilled white vinegar
• 1 tablespoon sambal oelek (Indonesian chile paste)
• 1 tablespoon mirin
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh oregano
• Kosher salt

Instructions

1. In a bowl, whisk the oil, vinegar, garlic, oregano, paprika, chile powder, curry and 3 tablespoons of salt. Arrange the chickens in a dish and pour the marinade over the chickens, rubbing it all over the birds. Cover and refrigerate overnight.
2. Preheat the oven to 400°. Set a rack on a rimmed baking sheet lined with foil. Remove the chickens from the marinade, scraping off any excess. Twist the wings of the chickens behind the backs and tie the legs together with kitchen string. Lightly season the chickens with salt and arrange them on the rack.
3. Roast the chickens for about 1 hour, until an instant-read thermometer inserted in the inner thigh reaches 160, rotating the baking sheet halfway through. Transfer the chickens to a carving board and let rest for 10 minutes.
4. In a food processor, combine the parsley, cilantro and garlic and pulse until finely chopped. Add the oil, vinegar, sambal, mirin, lemon juice and oregano and pulse to combine. Season with salt and transfer the chimichurri to a bowl.
5. Cut each chicken into 8 pieces and serve with the chimichurri sauce.

Roasted Cornish Hen

Ingredients

• 2 Cornish hens
• 1/2 c. honey
• 1/2 c. soy sauce
• 1/2 c. olive oil
• 2 garlic cloves, crushed
• 1 Tbsp. orange juice
• 1/4 tsp. orange rind
• Season salt and pepper to taste

Instructions

1. Wash and season hens with salt and pepper. Mix all other ingredients and pour over hens. Bake at 350°F. for 1 hour or until done. Using a spoon, pour juice from the drippings over hens as they bake to allow them to remain moist.

Sour-Orange Yucatán Chickens

Ingredients

• 20 garlic cloves, halved
• 1/4 cup vegetable oil
• 1 1/3 cups fresh orange juice
• 1/2 cup fresh lemon juice
• 1/4 cup pure ancho chile powder
• 2 tablespoons hot paprika
• 4 teaspoons kosher salt, plus more for seasoning
• 2 teaspoons ground cumin
• Two 3 1/2-pound chickens
• 1/4 cup plus 1 tablespoon honey

Instructions

1. In a food processor, mince the garlic with the vegetable oil. Add the orange and lemon juices, chile powder, paprika, salt and cumin and blend well.
2. Loosen the skin on the chicken breasts and around the legs. Put each chicken in a bowl and cover with the marinade. Rub the marinade under the skin and in the cavity. Turn the chickens breast side up and refrigerate overnight.
3. Preheat the oven to 350°. Set the chickens breast side up in a large roasting pan and season with salt. Add the marinade to the pan, along with 1 cup of water. Bake for 1 hour. Spoon 1/4 cup of the pan juices into a small bowl and stir in 3 tablespoons of the honey; pour over the chickens and bake for about 1 hour and 15 minutes, until an instant-read thermometer inserted in the inner thighs registers 160°.
4. Drain the cavity juices into the roasting pan. Transfer the chickens to a carving board to rest for 10 minutes. Pour the pan juices into a saucepan. Add the remaining 2 tablespoons of honey, bring to a boil and season with salt. Carve the chickens and serve with the sauce.

Spicy Chicken Milanese

Ingredients

• 2 large eggs
• 3 tablespoons Dijon mustard
• 1 1/2 teaspoons cayenne pepper
• Kosher salt
• Ground pepper
• 1 1/2 cups panko
• Four 3-ounce, thin-sliced chicken cutlets (1/4 inch)
• 1/3 cup plus 1 tablespoon olive oil
• 2 cups grape tomatoes, halved
• 1 tablespoon fresh lemon juice
• 1/4 cup chopped parsley
• Shaved Parmigiano-Reggiano cheese

Instructions

1. In a pie plate, beat the eggs with the mustard and cayenne and season with salt and pepper. Spread the panko in another pie plate. Dip the chicken in the egg mixture, then dredge in the panko; press to help it adhere.
2. In a large skillet, heat 1/3 cup of the olive oil until shimmering. Add the chicken and cook over moderately high heat, turning once, until browned and white throughout, 4 to 6 minutes. Transfer the chicken to plates.
3. Meanwhile, in a bowl, toss the tomatoes, lemon juice and parsley with the remaining 1 tablespoon of oil; season with salt and pepper. Spoon the tomatoes over the chicken and garnish with the cheese. Serve immediately.

Thai Chicken Bowl

Ingredients

• Grilled chicken
• Napa cabbage
• Lettuce
• Scallions
• Cilantro
• Carrots
• Mango
• Crispy wontons
• Thai chicken sauce (or Teriyaki sauce)
• Spaghetti squash

Instructions

1. Roast spaghetti squash in oven at 350 degrees for about 45 minutes. Allow to cool at room temperature and peel into deep bowl. Season squash with olive oil, garlic, a tablespoon of butter, and salt and pepper. 
2. Grill one chicken breast and season with your favorite Thai sauce (chef's note: you can also use teriyaki-marinated chicken). Chop chicken into bite-size strips. 
3. Toss chopped mango, cabbage, scallions, diced carrots and cilantro in a separate bowl. After topping squash with lettuce, add vegetable mixture and chicken. Top with a handful of crispy wonton noodles. Garnish with lime wedge and serve. 

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Vegan Lunch Ideas

Banana-and-Black Beans Empanadas

SERVES 6

Ingredients

CRUST

• 1 1/2 cups whole-wheat flour
• 1 cup all-purpose flour
• 1 1/2 tsp. salt
• 1/2 tsp. chili powder
• 4 Tbs. cold soy margarine, cut into 1/2-inch cubes
• 1/2 cup unsweetened applesauce
• 1 Tbs. white wine vinegar

FILLING

• 1 Tbs. olive oil
• 1 medium onion, chopped (1 cup)
• 1 cup cooked black beans
• 1 clove garlic, minced (1 tsp.)
• 2 bananas, peeled and diced (1 cup)
• 1 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground coriander
• 2 Tbs. chopped fresh cilantro
• 1 tsp. red pepper sauce, such as Tabasco

Instructions

1. To make Crust: Sift flours, salt, and chili powder in bowl. Work in margarine with fingers until mixture resembles coarse meal. In separate bowl, whisk together applesauce, vinegar, and 1/3 cup cold water. Stir into flour mixture until textured dough forms, adding up to 1/4 cup more water, if necessary. Knead on lightly floured surface until dough comes together. Form into ball, wrap in plastic wrap, and chill 1 hour, or overnight. 
2. To make Filling: Heat oil in large skillet over medium-high heat. Sauté onion 4 to 5 minutes, or until soft and translucent. Add beans and garlic, reduce heat to medium, and cook 3 minutes. Stir in bananas, cumin, cayenne, and coriander, and cook 2 minutes, or until bananas begin to break down and spices are fragrant. Remove from heat. Stir in cilantro and red pepper sauce. 
3. Preheat oven to 400°F. Divide dough into 12 balls. Coat baking sheet with cooking spray. Roll out each ball to 6-inch round (1/4-inch thick) on lightly floured work surface. Fill with 2 Tbs. Filling, and brush edges of pastry with water. Fold dough circle in half, press to close, and crimp edges with fork to seal. Transfer to prepared baking sheet, and repeat with remaining dough balls and Filling. Chill 10 minutes. Bake empanadas 20 minutes, or until golden brown and crusty. Cool 5 minutes on baking sheet before serving. 

PER 2 EMPANADAS: 364 cal; 10 g prot; 10 g total fat (4 g sat fat); 60 g carb; 0 mg chol; 748 mg sod; 8 g fiber; 8 g sugars

Lentil Chili

Ingredients

• 8 cups low-sodium vegetable broth, divided
• 1 medium yellow onion, chopped
• 1 large red bell pepper, chopped
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder 
• 1 package brown lentils (add 2 1/4 cups lentils) <--- oats
• 2 cans no-salt-added diced tomatoes
• 1/4 cup chopped cilantro

Instructions

1. Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Lentil Wheatballs

Yield 30-32

Ingredients

• 1 clove garlic, peeled
• 1/4 medium onion (red, white, or yellow) 
• 1 1/2 cups cooked or sprouted lentils (green, brown, or red)
• 3 tablespoons nutritional yeast
• 1/2 cup vital wheat gluten flour
• 1 tablespoon flax meal
• 2 tablespoons Bragg Liquid Aminos or soy sauce
• 1 tablespoon tomato paste
• 1-2 tablespoons water

Instructions

1. In a food processor pulse onion and garlic until finely chopped. 
2. Add the lentils, nutritional yeast, wheat gluten, soy sauce, and tomato paste; pulse until combined. 
3. Add water as needed and process until smooth. Scrape the sides to make sure everything is well incorporated. 
4. Preheat oven to 400°F.
5. Roll one tablespoon of dough (approximately 9 times) and place on baking sheet. Keep hands clean and dry to avoid sticking. 
6. Bake for 18 to 20 minutes. Halfway through baking shake the pan or turn each ball for even cooking.

Spaghetti Squash Primavera

Ingredients

• 1 medium spaghetti squash
• 1 1/2 carrots, diagonally sliced
• 1/2 cup diagonally sliced celery
• 3 cloves garlic, minced
• 1 1/2 cups shredded cabbage
• 1 small zucchini, chopped into small pieces
• 1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
• 1 1/2 cups chopped tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes, drained
• 1/3 cup low-sodium or no-salt-added vegetable broth
• 1 teaspoon dried thyme 
• 1 teaspoon dried parsley
• 1 cup no-salt-added or low-sodium pasta sauce

Instructions

1. Preheat oven to 350 degrees F. Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and lettuce. Cover and simmer for 10 minutes or until carrots are tender. When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly. Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Sweet Potato with Coconut and Toasted Almonds

Ingredients

• 3 lbs. organic sweet potatoes
• 4-5 tbsp. Nutiva Organic Coconut Manna™, warmed
• 4-6 tbsp. Nutiva Organic Hempseeds
• 1/4 cup Nutiva Organic Coconut Chips, lightly toasted
• 1/3 cup toasted almonds, finely chopped
• sea salt to taste
• parsley to garnish

Instructions

1. Wash and slice sweet potatoes diagonally, 1-1/2" slices. Steam in pot for 20-30 minutes, just until soft. Remove and set on platter. Spoon out Coconut Manna from warmed jar and cover center of sweet potato slices. Sprinkle with sea salt, hempseed and toasted coconut. Add almonds to each top and garnish with a sprig of fresh parsley. Serve warm.

Hearty Walnut-Stuffed Mushrooms

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 1 cup walnut halves, plus 16 for garnish
• 1/4 cup chopped parsley
• 1 clove garlic, peeled
• 1/2 cup cooked brown lentils
• 4 tsp. balsamic vinegar, divided
• 1 tsp. dried rubbed sage
• 1 tsp. toasted walnut oil
• 16 large button mushrooms (2-inch diameter), stems removed
• 1 Tbs. olive oil
• 1/2 cup low-sodium vegetable broth

Instructions

1. Purée 1 cup walnuts, parsley, and garlic in food processor until pasty. Add lentils, 2 tsp. vinegar, sage, walnut oil, and salt and pepper, if desired. Purée until smooth. 
2. Fill each mushroom cap with 1 1/2 Tbs. purée. Press remaining walnut halves into filling. 
3. Heat olive oil in large skillet over medium-high heat. Cook mushrooms, round side down 5 minutes, or until they begin to release juices and brown on bottom, shaking pan occasionally. Carefully add broth. Cover, and reduce heat to medium-low. Simmer 10 to 15 minutes, or until mushrooms are tender and filling puffs and is slightly browned. Remove mushrooms. Add remaining 2 tsp. vinegar to pan. Simmer 1 to 2 minutes, or until sauce thickens slightly. Serve mushrooms drizzled with sauce. 

PER SERVING (4 MUSHROOMS): 314 cal; 10 g prot; 27 g total fat (3 g sat fat); 14 g carb; 0 mg chol; 85 mg sod; 5 g fiber; 4 g sugars

Black Bean Salad with Avocado-Lime Dressing

Serves 4

Ingredients

• 1 ripe avocado, mashed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
• 4 cups shredded romaine lettuce
• 1 cup grape tomatoes, halved
• 1 cup corn kernels, fresh or thawed if frozen
• 1 small red bell pepper, chopped
• 1/2 cup toasted pumpkin seeds

Instructions

1. In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.

Kale and Mushroom Wrap

Ingredients

• 3 Tbsp olive oil
• 1 large or 2 small shallots, thinly sliced
• 1 medium leek, white and pale green part only, rinsed and thinly sliced
• 8 oz mushrooms, such as cremini, button, or stemmed shiitake (4 cups)
• 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1 bunch kale, stemmed and coarsely chopped (8 oz)
• 1/4 cup vegetable broth
• 1/3 cup unsweetened dried cranberries
• 2 oz goat cheese, at room temperature, crumbled (1/4 cup)
• 4 10-inch high-fiber multigrain wraps

Instructions

1. In a large skillet, heat oil over medium-high ???
   Add shallot, leek, mushrooms, salt and pepper???
   Cook, stirring frequently, until vegetables ???
   about 8 minutes. 
2. Add kale and cook until wilted, about 8 minutes???
   Add broth and cranberries; boil, and scrape???
   brown bits from the pan's bottom. 
3. Remove pan from heat and stir in goat cheese???
   Divide filling among wraps. Fold like a burrito???
   cut in half. Serve hot. 

MAKES 4 SERVINGS Per serving: 392 cal, 20 g fat???

3 g sugar, 535 mg sodium, 17 g fiber, 18 g protein

Bok Choy Skillet Supper

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 2 tsp. garlic-flavored olive oil, divided, plus more for drizzling
• 8 oz. button mushrooms, sliced (2 cups)
• 8 cherry or grape tomatoes, halved
• 2 shallots, finely chopped (1/4 cup)
• 1 cup bulgur
• 1 cup mushroom broth
• 1 sprig fresh thyme plus 1 tsp. fresh thyme leaves, divided
• 4 small bok choy, halved

Instructions

1. Heat 1 tsp. garlic oil in skillet over medium-high heat. Add mushrooms, and cook 5 minutes, or until browned. Transfer to plate. Add tomatoes to skillet cut side down, and cook 2 minutes, or until browned. Transfer to plate. 
2. Add remaining 1 tsp. oil to skillet. Sauté shallots 2 to 3 minutes. Stir in bulgur to coat with oil. Add broth, thyme sprig, and 1 1/2 cups water; season with salt and pepper, if desired. Cover; reduce heat to medium-low. Simmer 5 minutes. 
3. Arrange bok choy halves on top of bulgur with stem ends at center of skillet. Sprinkle mushrooms and tomatoes in between. Cover, and simmer 5 minutes more. Remove from heat and let stand 10 minutes. Sprinkle with thyme leaves, and drizzle with garlic oil. 

PER 1 1/2-CUP SERVING: 202 cal; 8 g prot; 6 g total fat (<1 g sat fat); 34 g carb; 0 mg chol; 217 mg sod; 9 g fiber; 3 g sugars.

Easy Bean Salad

Serves 10

Ingredients

• 1 15-ounce can kidney beans
• 1 15-ounce can pinto beans
• 1 15-ounce can black-eyed peas
• 1 10-ounce frozen package Fordhook lima beans
• 1 cup frozen corn
• 1 large red bell pepper, diced
• 1/2 medium onion, diced
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 cup low-fat Italian salad dressing

Instructions

1. Toss all ingredients together. Serve cold or at room temperature. May be covered and stored in refrigerator for several days. 

NUTRITION INFORMATION PER SERVING: 176 CALORIES, 9.7 GM PROTEIN, 31 GM CARBOHYDRATE, 2.2 GM FAT, 508 MG SODIUM, 0 MG CHOLESTEROL

Lentil Chili

Serves 8

Ingredients

• 1 large yellow onion, chopped
• 1 large red bell pepper, chopped
• 8 cups low-sodium vegetable broth, divided
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder
• 1 (16-ounce) package brown lentils (about 23 cups lentils)
• 2 (15-ounce) cans no-salt-added diced tomatoes
• 1/4 cup chopped fresh cilantro

Instructions

1. Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons of broth and continue to cook, stirring, until onion is soft and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Better Burgers

Serves: 8

Ingredients

• 1 1/2 cups old fashioned rolled oats
• 1 cup ground walnuts
• 1 cup water
• 1/4 cup tomato paste
• 1/4 cup Dr. Fuhrman's MatoZest or other no salt seasoning blend, adjusted to taste
• 1 cup diced onion
• 3 cloves garlic, minced
• 6 cups finely minced mushrooms
• 2 teaspoons dried basil
• 1/2 teaspoon dried oregano
• 2 tablespoons fresh parsley, minced
• freshly ground pepper, to taste
• 2/3 cup frozen chopped spinach, thawed

Instructions

1. Preheat oven to 350°F.
2. Combine rolled oats and ground walnuts in a bowl. Set aside. 
3. In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium-high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside. 
4. Heat 2 tablespoons water in a sauté pan and add onion and garlic. Saute until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender. 
5. In a large bowl, combine sautéed onions and mushrooms, rolled oat/walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.
6. Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and low sodium ketchup. 

Makes 12 burgers

Wild Rice-Stuffed Pumpkin

SERVES 12

The stuffing for this pumpkin entrée can be made two days ahead. 

Ingredients

• 1 lb. wild rice blend
• 2 lb. fresh spinach, stemmed
• 1/4 cup plus 2 Tbs. olive oil, divided 
• 6 cups sliced button mushrooms (1 1/2 lb.)
• 1 large onion, chopped (2 cups) 
• 1 cup diced celery
• 9 cloves garlic, minced, divided (3 Tbs.)
• 3 Tbs. chopped fresh sage, divided
• 4 tsp. chopped fresh thyme, divided
• 2 cups fresh or frozen corn kernels
• 1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
• 1 cup chopped toasted pecans
• 1 6- to 8-lb. cooking pumpkin

Instructions

1. Prepare wild rice blend according to package directions. Transfer to bowl. 
2. Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted; drain. Cool, then squeeze dry, chop, and add to rice. 
3. Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until liquid evaporates. Stir in corn and beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in nuts. Season with salt and pepper, if desired. 
4. Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top off of pumpkin, and scoop out seeds and pulp, scraping sides clean. 
5. Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture all over inside of pumpkin. Fill pumpkin with rice mixture. Cover with top, and bake filled pumpkin 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more. 

PER SERVING: 376 cal; 11 g prot; 15 g total fat (2 g sat fat); 55 g carb; 0 mg chol; 111 mg sod; 9 g fiber; 8 g sugars

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