Cilantro and Carrot Rice


This recipe works well to complement some grilled shrimp or fish.
You’ll Need
  • 3 Tablespoons butter
  • 4 medium carrots, peeled, chopped
  • 2 large red bell peppers, chopped
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 4 cups long-grain white rice
  • 6 ¾ cups chicken or vegetable broth
  • ½ cup chopped green onions
  • 2/3 cup chopped fresh cilantro
  • Salt and pepper to taste
  • Diced tomato

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Swiss Chard with Raisins and Pine Nuts

This is a unique dish that makes wonderful side dish! Swiss chard is a great green to start adding more of into your diet.

You’ll Need
  • 1 ½ pounds Swiss chard (preferably rainbow or red)
  • 1/4 cup pine nuts (2 ½ ounces)
  • ¼ cup olive oil
  • 1 medium onion, finely chopped
  • ¼ cup golden raisins
  • 1 cup water
Directions
  • Tear chard leaves from stems, then coarsely chop stem and leaves separately.
  • Toast pine nuts in oil in a wide 6- to 8-quart heavy pot over moderated heat, stirring constantly, until golden, 1 ½ to 2 minutes, then transfer with a slotted spoon to paper towels to drain and season with salt.
  • Cook onion in  remaining oil in pot, stirring occasionally, 1 minute, then add chard stems and cook, stirring occasionally, 2 minutes.
  • Add raisins and ½ cup water and simmer, covered, until stems are softened, about 3 minutes.
  • Add chard leaves and remaining ½ cup water and simmer, partially covered, stirring occasionally, until leave are tender, about 3 minutes.
  • Season with salt and pepper. Serve sprinkled with pine nuts.

 

 

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Hummus

hummusThis recipe will work well for various meals. Use it as an appetizer and serve it with slices of carrots, bell pepper and celery. Or use it as a sandwich topping. 

You’ll Need
  • 1 ½ cups cooked chickpeas
  • ¼ water
  • 2 tablespoons tahini (sesame seed paste)
  • 1 ½ tablespoons lemon juice from a fresh lemon
  • 1 ½ tablespoons extra virgin olive oil
  • 3-4 garlic cloves, crushed
  • Spices and herbs to season: examples: cumin powder, dried or fresh parsley, sweet paprika, curry powder

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Tabouli Salad

The dish makes the perfect side dish for many meals. Tabouli highlights the herb parsley which does wonders for our health. So put on some music while you chop away. 

You’ll Need

  • 1 cup bulgur wheat
  • 1 ½ cups fresh chopped parsley
  • ½ cup chopped green onion
  • 1 small cucumber, chopped
  • 3 medium size tomatoes, chopped
  • 1 teaspoon salt
  • ¼ cup fresh mint, chopped
  • 1/3 cup olive oil
  • 1/8 cup lemon juice
  • 2 cups warm water
Directions
  • Soak bulgur wheat in 2 cups of warm water for 35-40 minutes.
  • While wheat is soaking finely chop all the vegetables, parsley and mint.
  • In a large size bowl combine all chopped ingredients, olive oil, salt, and lemon juice.
  • Drain and dry wheat and combine with ingredient mixture. Mix well. Adjust salt and enjoy!

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Olive Tapenade

This tapenade works wonderfully as a dip with pita bread or on top of crostini. It also makes a great sandwich spread. 

You’ll need

  • 2 cloves garlic, peeled
  • 1 Cup pitted Kalamata olives
  • 1 Tablespoon capers
  • 3 Tablespoons chopped, fresh parsley
  • 1 Tablespoon lemon juice
  • 2 Tablespoons olive oil

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Spicy Baked Sweet Potatoes

Here is an easy to make nutritious and delicious side option.

You’ll Need 

  • 2 medium sweet potatoes
  • 1 1/2 Tablespoons olive and coconut oil
  • 1 teaspoon curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ginger powder
  • 1/2 teaspoon salt
Directions
  • Wash and scrub potatoes leaving the skins on.
  • Cut the potatoes into 1/4 to 1/2 inch sticks or cubes and set aside
  • Mix together the spices and oil
  • Add the potato sticks to the mixture and coat well
  • Lay onto a cookie sheet and bake for 30 to 40 minutes.
  • Stir them halfway through cooking.

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Tuscany Stuffed Chicken Breast

If you have any recipes that you would like to share please email them to nutrition@willclower.com
Submitted by Linda at Eckert Seamans Thank you Linda!
You’ll Need
  • 2 skinless, boneless chicken breast halves (about 4 ounces each)
  • 2 ounces fontina cheese, crumbled or sliced (you can also use fresh mozzarella cheese or any other type you like)
  • 2 roasted red sweet pepper halves or 1/2 cup roasted red sweet pepper
    halves from a jar, drained
  • 6 fresh sage leaves or 1/2 teaspoon dried sage, crushed
  • 2 tablespoons all-purpose flour
  • 1 tablespoon olive oil
  • 1/2 cup dry white wine or chicken broth (use the wine – it’s the best, especially if you pour yourself a small glass while you’re cooking)
Directions
  • Place each chicken piece, boned side up, between 2 pieces of clear plastic wrap.
  • Working from the center to the edges, pound lightly with the flat side of a meat mallet to 1/4-inch thickness.
  • Remove plastic wrap.
  • Sprinkle chicken with black pepper.
  • Layer cheese, roasted red sweet pepper halves, and sage in the center of each breast.
  • Fold in edges; roll up into a spiral, pressing the edges to seal.
  • Roll in flour.
  • In an 8-inch skillet heat the oil over medium heat.
  • Cook chicken in hot oil about 5 minutes, turning to brown all sides.
  • Remove from skillet.
  • In the same skillet bring wine or broth to boiling; reduce heat.
  • Simmer, uncovered, about 2 minutes or until 1/4 cup liquid remains.
  • Return chicken to skillet.
  • Cover and simmer for 7 to 8 minutes or until chicken is tender and no longer pink.
  • Plate the chicken and spoon the sauce over it.

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A Spin on Tuna Fish Salad

Let’s stock our pantries for eating in the home success. A can of tuna fish is a helpful food to leave in your pantry for those days when you need a quick meal. Try this tuna salad recipe it contains yogurt and is quick and easy to make.

You’ll Need:

  • 1 can Tuna 
  • Plain yogurt
  • Salt
  • Pepper
  • Additional ingredients (see list below)

Directions:

Empty the can of tuna into a small bowl.
Mix in just plain yogurt to bind the tuna.
Add additional ingredients to your liking.
Place over a salad or on a bagel or bread.

Ideas for additional ingredients:

Carrots, grated
Green or black olives, diced
Celery, diced
Cucumber, diced
Green or red pepper, diced
Dill pickle, diced
Hard boiled egg, chopped

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