Tag: lemon

Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterreanean Chicken jpg

One of my favorite things about Spring is switching from stick-to-your-ribs comfort meals  to lighter, garden fresh recipes. I love making a meal out of grain salads and earthy greens topped with grilled or roasted herb chicken. Hints of lemon run through this Quinoa and Arugula Salad with Mediterranean Chicken dish, making for a bright and flavorful Spring recipe. It becomes so much more than a salad when you combine all of these ingredients.  A little bit of parmesan cheese, crunchy sunflower kernels and heart healthy avocado top the recipe and each bring there own unique flavors.

Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterranean Chicken

Ingredients

  • FOR SALAD
  • 1 c quinoa
  • 4 c arugula
  • 1 c grape tomato, sliced
  • 1 avocado, sliced
  • 1/3 c Parmesan cheese, shredded
  • 2 tbsp sunflower kernels
  • FOR DRESSING
  • 1 tbsp basil, chopped
  • 2 tbsp lemon juice
  • 1/4 c olive oil
  • Sea salt
  • FOR CHICKEN
  • 1 lb chicken breast tenders
  • 1/3 c olive oil
  • 1 tbsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp dried basil
  • 1 tsp garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • Sea salt and black pepper to taste

Instructions

  1. Cook quinoa according to package directions. Transfer to a bowl and chill 1 hour.
  2. Preheat oven to 400. Line a baking sheet with parchment paper.
  3. In a medium bowl, combine chicken and marinade ingredients. Toss to coat.
  4. Pour chicken onto baking sheet. Bake 30 minutes.
  5. In a large bowl combine ingredients for salad dressing. Add arugula, tomatoes and quinoa. Stir to coat. Transfer to serving dish, sprinkle with Parmesan cheese, sunflower kernels and avocado.
  6. Place chicken on salad. Serve.
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http://freshandfit.org/quinoa-and-arugula-salad-with-mediterranean-chicken/

 

Lemon Vegetable Orzo Soup

Lemon Vegetable Orzo Soup Recipe

Nothing comforts on a cold day like a big bowl of soup. This recipe is vegan and full of plant based nutrition. Delicate orzo pasta combines with plenty of veggies and white beans for a hearty soup that makes a great appetizer for holiday parties or anytime. A touch of lemon brightens the whole dish and adds a nice tang. Make this lemon vegetable orzo soup on a cool Sunday afternoon and save some leftovers to start your week.

Lemon Vegetable Orzo Soup Recipe

Lemon Vegetable Orzo Soup Recipe

Ingredients

  • 1 c orzo
  • 2 c carrots, sliced
  • 2 celery stalks, thinly sliced
  • 1/2 c white onion, chopped
  • 2 c kale, stems removed and chopped
  • 1 c cannellini beans, drained
  • 2 tbsp olive oil
  • 1 tsp garlic, minced
  • 1 sprig fresh rosemary
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1/3 c lemon juice
  • 2 32oz chicken stock or veg stock
  • cracked black pepper (optional)

Instructions

  1. In a large Dutch oven, heat olive oil over medium heat. Add garlic, carrots, onion and celery. Cover and sauté 10 minutes until onions begin to turn translucent. Stir occasionally.
  2. Add vegetable stock and bring to a boil with lid off.
  3. Add herbs and stir in orzo. Reduce heat to simmer and cook until orzo is tender, about 7-10 minutes.
  4. Turn heat off. Stir in beans, kale and lemon juice.
  5. Remove sprig of Rosemary. Serve with black pepper.
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http://freshandfit.org/lemon-vegetable-orzo-soup/

Lemony Basil Fusilli with Grilled Cherry Tomatoes

Lemony Basil Fusilli with Grilled Cherry Tomatoes

When you think of summer recipes, pasta probably doesn’t come to mind. But, this Lemony Basil Fusilli with Grilled Cherry Tomatoes is light, lemony and earthy. A perfect summertime flavor combination that is both refreshing and filling, but not over-stuffed kind of full. Grilled tomatoes add a nice sweetness and pop of color. This recipe would be delicious topped with grilled chicken or alongside meat entrees, although I think it is great on it’s own.

Lemony Basil Fusilli with Grilled Cherry Tomatoes

Yield: 3 servings

Ingredients

  • 3 cups dry fusilli pasta
  • 8-10 basil leaves
  • 3 extra basil leaves, finely chopped for garnish
  • 1 3x2 inch chunk of hard parmesan cheese
  • 1/2 c + 1 tbsp olive oil
  • 1 tbsp lemon zest
  • 1 tbsp lemon juice
  • 1/2 tsp sea salt
  • Black pepper to taste
  • 5 cherry tomatoes

Instructions

  1. Preheat grill to 350 degrees. Toss tomatoes in 1 tbsp olive oil, season with sea salt and pepper. set tomatoes on highest rack.
  2. Cook until lightly grilled and bursting. About 10 minutes. Remove carefully.
  3. Combine basil, parmesan, lemon zest, lemon juice and olive oil and sea salt in a blender.
  4. Blend until well combined. Mixture will be slightly chunky.
  5. Cook fusilli according to package directions. Strain. Return pasta to pot.
  6. Pour basil/lemon/parmesan mixture over pasta. Coat well.
  7. Pour pasta onto serving dish, top with grilled tomatoes and chopped basil.
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http://freshandfit.org/lemony-basil-fusilli-with-grilled-cherry-tomatoes/

 

Lemony Basil Fusil with cherry tomatoes

Sweet Tea and Mango Cream Popsicles

sweet tea and mango cream pops

It’s National Popsicle Week! That is just a good excuse for me to bring you these healthy and refreshing popsicle recipes. The first pop is the summer staple, Sweet Tea. Antioxidant rich black tea, fresh lemon slices and a hint of organic honey flavor these refreshing popsicles. Next up are the Mango Cream Popsicles; fresh, naturally sweet mango and creamy almond milk make a tropical combination perfect for summertime. Get your sweat on and cool off with either one of these delicious frozen treats.

Sweet Tea and Mango Cream Popsicles

 

Sweet Tea and Mango Cream Popsicles

Yield: 2 of each popsicle

Sweet Tea and Mango Cream Popsicles

Ingredients

  • For Sweet Tea Pops
  • 1 c boiling water
  • 1 black tea bag
  • 1 thinly sliced piece of lemon, quartered
  • 2 tbsp organic honey
  • For Mango Cream Pops
  • 2/3 c ripe diced mango, divided
  • 1/2 c unsweetened almond milk

Instructions

  1. For sweet tea pops, steep tea bag for 5 minutes, stir in honey. Pour into Popsicle molds and drop in two lemon quarters in each mold.
  2. For mango pops, in a blender add 1/2 of the diced mango and almond milk. Blend until smooth. Stir in the rest of the diced mango and pour into Popsicle molds.
  3. Freeze 1 hour. Add Popsicle sticks and freeze two hours longer. Run under luke warm water and gently remove from molds.
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http://freshandfit.org/sweet-tea-and-mango-cream-popsicles/