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Open-Faced Chicken Melt

Great for a quick lunch or satisfying snack, these sandwich melts will appear frequently on your family menu.



Check out the video recipe here!

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Open-Faced Chicken Melt                                                                                                                          

Prep: 20 minutes • Bake: 10 minutes • Serves: 4

4            (¾-inch-thick) slices pumpernickel or other artisan bread

1/3       cup olive oil mayonnaise

¼           cup nonfat plain Greek yogurt

2½        teaspoons fresh lemon juice

¼           teaspoon salt

¼           teaspoon ground black pepper

2¼        cups chopped boneless, skinless rotisserie chicken meat

¼           cup chopped celery

¼           cup chopped red onion

¼           cup slivered almonds, toasted

½           medium Fuji, Gala or Granny Smith apple, thinly sliced

4            slices sharp Cheddar cheese

1. Preheat oven to 375°. Place boule slices on rimmed baking pan.

2. In large bowl, whisk mayonnaise, yogurt, lemon juice, salt and pepper; fold in chicken, celery, onion and almonds. Makes about 3½ cups.

3. Spread chicken mixture over bread slices; top with apple and cheese. Bake 10 minutes or until cheese melts and bread is toasted.

Approximate nutritional values per serving (1 chicken melt): 471 Calories, 20g Fat (6g Saturated), 92mg Cholesterol, 785mg Sodium, 37g Carbohydrates, 4g Fiber, 36g Protein

Chef Tip

To toast almonds: In large skillet, cook almonds over medium heat 3 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.

Open-Faced Chicken Melt

Great for a quick lunch or satisfying snack, these sandwich melts will appear frequently on your family menu.

Open-Faced Chicken Melt

Check out the video recipe here!

Prep: 20 minutes • Bake: 10 minutes • Serves: 4

4            (¾-inch-thick) slices pumpernickel or other artisan bread

1/3       cup olive oil mayonnaise

¼           cup nonfat plain Greek yogurt

2½        teaspoons fresh lemon juice

¼           teaspoon salt

¼           teaspoon ground black pepper

2¼        cups chopped boneless, skinless rotisserie chicken meat

¼           cup chopped celery

¼           cup chopped red onion

¼           cup slivered almonds, toasted

½           medium Fuji, Gala or Granny Smith apple, thinly sliced

4            slices sharp Cheddar cheese

1. Preheat oven to 375°. Place boule slices on rimmed baking pan.

2. In large bowl, whisk mayonnaise, yogurt, lemon juice, salt and pepper; fold in chicken, celery, onion and almonds. Makes about 3½ cups.

3. Spread chicken mixture over bread slices; top with apple and cheese. Bake 10 minutes or until cheese melts and bread is toasted.

Approximate nutritional values per serving (1 chicken melt): 471 Calories, 20g Fat (6g Saturated), 92mg Cholesterol, 785mg Sodium, 37g Carbohydrates, 4g Fiber, 36g Protein

Chef Tip

To toast almonds: In large skillet, cook almonds over medium heat 3 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.

One-Pot Pot Roast

This simple pot roast will have you begging for more… carrots, onions, potatoes galore. It’s a one-pot wonder!

Ingredients

4 lb. boneless chuck roast (marbled)

Kosher sea salt + ground black pepper

3 tbsp. vegetable oil, divided

4 large carrots, cut into 1-inch pieces

1½ lbs. small red or gold potatoes

1 yellow onion, chopped

3 cups beef broth

1 cup water

2 tbsp. aged balsamic vinegar

2 tbsp. Worcestershire sauce

6 cloves roasted garlic, minced

4 sprigs fresh thyme, stems removed

1 tbsp. chopped fresh parsley (optional)

Directions

Preheat your oven to 350 degrees.

Place a large Dutch-oven over medium to high heat and add 2 tablespoons of oil.

Salt and pepper both sides of the roast liberally.  Once the oil is hot, brown the roast for about 5 minutes on each side. Then move to a plate.

Add 1 tablespoon of oil to the pot. Add in onion, potatoes, and carrots.  Cook vegetables for 8-10 minutes, or until they begin to brown.

Add water, balsamic vinegar, beef broth, Worcestershire sauce, thyme, roasted garlic and a few dashes of salt and pepper.

Place roast back in the pot and place over heat. Once it starts to simmer, cover it with the lid and move to the oven.  Roast for up to 3.5 hours, or until tender.

Once cooked, move roast to a cutting board and then tent it with foil.

Let it rest for up to 10 minutes, then garnish with fresh parsley.

Serve and enjoy!

Sheet Pan Tilapia

This sheet pan tilapia is a delicious way to mix up your menu! It is easy, delicious, and perfect for leftovers!

Sheet-Pan Parmesan Tilapia with Roasted Root Vegetables

Check out the video recipe here

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Prep: 15 minutes • Roast: 25 minutes • Serves: 4

            Nonstick cooking spray

3          tablespoons olive oil

1          teaspoon herbs de Provence

½         teaspoon salt

4          cups peeled and chopped root vegetables such as parsnips, carrots, sweet potatoes, turnips and/or red onion (about 1-inch pieces)

½         cup panko breadcrumbs

¼         cup grated Parmesan cheese

¼         teaspoon ground black pepper

4          tilapia fillets (about 1¼ pounds)

1. Preheat oven to 400°. Spray rimmed baking pan with cooking spray. In large bowl, whisk 2 tablespoons oil, herbs de Provence and ¼ teaspoon salt; add vegetables and toss. Spread vegetables on prepared pan; roast 15 minutes.

2. In small bowl, stir breadcrumbs, cheese, pepper and remaining ¼ teaspoon salt.

3. Push vegetable mixture to 1 side of pan; place tilapia on opposite side. Brush tilapia with remaining 1 tablespoon oil; press breadcrumb mixture on tilapia. Roast tilapia and vegetables 9 minutes or until vegetables are tender and internal temperature of tilapia reaches 145°. Turn broiler to high; broil 1 minute or until vegetables and tilapia are golden brown.

Approximate nutritional values per serving: 394 Calories, 16g Fat (3g Saturated), 73mg Cholesterol, 504mg Sodium, 29g Carbohydrates, 4g Fiber, 7g Sugars, 0g Added Sugars, 36g Protein

Stuffed Eggplant

Eggplant Boats

Stuffed Eggplants

Enjoy eggplant as the main dish by stuffing it with quinoa and veggies for health-filled dinner.

Ingredients:

1 eggplant

1 purple onion, diced

1 tbs. olive oil

2 cloves garlic, minced

1 cup quinoa

1/2 cup chopped tomatoes

Pinch of salt and pepper

Instructions:

Heat oven to 400 degrees.

Line a baking sheet with foil, cut the eggplant in half, and oil the inside and outside of the eggplant. After oiling, salt and pepper the inside of the eggplant. Bake the eggplant for 15 minutes or until tender.

In a medium sized pan, saute the diced purple onion until soft, add the garlic. Once the garlic is fragrant, add the quinoa and tomatoes.

Remove the eggplants from the oven and stuff with quinoa mixture. Bake for another 15 minutes.

Rosemary-Garlic Rubbed Pork Roast

Garlic & rosemary join forces to make your pork loin even more delicious. You will find yourself “hogging” this tasty dish.


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Check out the video recipe here

Rosemary-Garlic Rubbed Pork Roast

Prep: 15 minutes plus standing
Roast: 1 hour 15 minutes • Serves: 8

               Nonstick cooking spray

1            package (2/3 ounce) fresh rosemary, leaves removed and coarsely chopped (about 3 tablespoons)

5            medium garlic cloves, finely chopped

2            tablespoons Dijon mustard

1            tablespoon honey

1            tablespoon olive oil

1½        teaspoons kosher salt

1½        teaspoons fresh ground black pepper

1            (3-pound) tied boneless pork loin roast

1. Preheat oven to 450°. Line 13 x 9-inch roasting pan with aluminum foil; spray with nonstick cooking spray. In small bowl, combine remaining ingredients except pork. Rub pork with garlic mixture and place in prepared pan.

2. Roast pork 15 minutes. Reduce oven temperature to 350° and roast 1 hour to 1 hour 10 minutes longer or until internal temperature reaches 140°. Transfer pork to cutting board and let stand 15 minutes before slicing (temperature will rise to 145°).

Approximate nutritional values per serving: 180 Calories, 8g Fat (2g Saturated), 58mg Cholesterol, 305mg Sodium, 4g Carbohydrates, 1g Fiber, 23g Protein

Chef Tip

A boneless pork loin roast is made from two pork loins that have been tied together with kitchen string.

Turkey Bacon

Fitting Bacon into Your Diet

Turkey bacon

From breakfast to burgers, maple doughnuts to bacon-wrapped just about anything…seems like there’s no shortage of opportunities to tantalize your taste buds with those savory, crispy, and greasy strips of BACON! But should you indulge? Will each bite of that chocolate-covered bacon effectively remove five years from your life expectancy? Is bacon a secret conspiracy to control the masses? Can bacon be enjoyed, like most any indulgence, in moderation (spoiler alert, it’s this one)?

Perhaps the biggest concern with bacon is the association between nitrite intake and cancer. Nitrites in cured meats like bacon, ham, pastrami, or hot dogs preserve flavor, give them an appealing pink color, and prevent bacterial growth. All good things. It gets complicated, however, when those nitrites are converted into nitrosamines, a potent carcinogen. Nitrosamines are formed when amines (part of protein) react with the nitrites used to cure the bacon. That reaction happens more readily at high heat (cue frying bacon sound). That’s why, of all the processed meats, bacon gets such a bad rap. Bacon is generally cooked at higher temperatures so often has higher levels of nitrosamines.

What about uncured bacons? You’ll see them on the shelves touting, “no nitrites added” or, “all natural.” Unfortunately they’re not the answer to our cured meat woes. Most of these products use celery powder. Celery is rich in nitrates (that’s nitrate with an A). To act as a preservative, however, the nitrates in the celery are converted to nitrites before being used to cure bacon. Nitrites from celery seem to form nitrosamines just as readily as sodium nitrite added to conventional bacons. There are truly nitrite-free bacons, however (read on for our recommendation). As for turkey bacon, we’ll be pitting the various bacon options in an epic cage match for breakfast domination on social media later this week.

What about USDA regulations? One glimmer of sunlight in the bleak nitrite storm engulfing bacon are the regulations imposed by the USDA, not only limiting the amount of nitrite that can be added to bacon but also requiring that certain curing methods more prone to nitrosamine formation also contain sodium ascorbate or sodium erythorbate (antioxidants shown to limit the formation of nitrosamines). Limit but not eliminate. And the effects may not apply to other carcinogenic byproducts of nitrites like notrosyl-haem. USDA regulations help, but they don’t completely eliminate the risk.

What’s to be done? Let’s put things in perspective. Eating two strips of bacon daily has been shown to increase the risk of gastrointestinal cancer by about eighteen percent. Cut that to two strips a week and your risk becomes much much smaller. Combine it with a diet rich in fresh fruits and vegetables and your risk virtually disappears (studies have found those with low fruit and vegetable intake have the highest risk). You can also reduce the formation of nitrosamines by cooking your bacon at low temperatures (under 300° is ideal) for longer (may take up to twenty minutes on the stovetop for those crispy strips). Microwaving is also a good option that produces few nitrosamines and can speed up the cooking time to about five minutes.

Still worried about nitrites? Truly nitrite-free bacon is available in your butcher block. Try Daily’s natural bacon with no added sodium nitrite or celery powder. The bacon has a slightly grey cast but don’t let that scare you, it’s one of the most delicious bacons you’ll ever eat. Plus, the grey color is how you know it’s truly nitrite-free. You can also swap bacon for sausage (which are typically nitrite free) at some meals (vegetarian breakfast “meats” are also a great option with the added benefit of less fat and sodium).