Artichoke Chicken Roulades with Mushroom

This great clean artichoke and chicken recipe featured on emeals.com by Jessica Goldbogen Harlan is a must try! 

Photo: Ashley Capp

INGREDIENTS:

• 2 tsp olive oil, divided
• 1 leek, trimmed and minced, divided
• 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
• 1 tbsp capers, drained
• 1 oz low-sodium Emmental or Swiss cheese, grated
• 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
• 8 oz cremini mushrooms, sliced
• 1 cup kamut berries, rinsed
• 3 cups low-sodium vegetable broth
• 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 tbsp minced fresh marjoram or oregano

INSTRUCTIONS:

1. Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
2. In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
3. In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
4. Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
5. Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
6. Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.

Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg

INGREDIENTS:

• 2 tsp olive oil, divided
• 1 leek, trimmed and minced, divided
• 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
• 1 tbsp capers, drained
• 1 oz low-sodium Emmental or Swiss cheese, grated
• 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
• 8 oz cremini mushrooms, sliced
• 1 cup kamut berries, rinsed
• 3 cups low-sodium vegetable broth
• 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 tbsp minced fresh marjoram or oregano

INSTRUCTIONS:

1. Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
2. In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
3. In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
4. Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
5. Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
6. Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.

Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg

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Naked Turkey Bruschetta Burger via SkinnyTaste.com

I often stumble upon creating new and creative clean recipes, especially when it comes to lean Turkey (since my husband is not a big fan of Turkey).  However, since we are still in the summer-time I figured why not create some burgers for the family that involves Turkey.  This recipe was such a great find, that I just had to share it with all of you...

Calories: 288

Weight Watcher Points: 7

via Skinnytaste.com

Lean, delicious, juicy turkey burgers made with zucchini and topped with a summer garden tomato bruschetta topping over a bed of baby arugula – no bun required!

Last week I went out to dinner with the girls and we went to this great little neighborhood spot. My girlfriend ordered the special, the bruschetta burger. Hers was a beef burger, but that inspired me to make this lighter version which turned out delicious. For the turkey burger, I went with my skinny turkey burger recipe I posted a few years back, it's made with shredded zucchini which gives it lots of moisture and great flavor. They are delicate, so I prefer to make them on a skillet instead of the grill.

This is the perfect summer meal for under 300 calories, especially if you have lots of tomatoes in your garden. You can easily make these vegetarian by using a boca burger or veggie burger of your choice. By the way the lovely fork is by For Such A Time Designs. Hope you enjoy!



Naked Turkey Bruschetta Burgers
Skinnytaste.com
Servings: 5  • Size: 1 burger  • Old Points: 6 pts • Weight Watcher Points+: 7 pt 
Calories: 288 • Fat: 14 g • Carb: 10 g • Fiber: 2 g • Protein: 27 g • Sugar: 0 g
Sodium: 169 mg (without the salt) • Cholest: 10 mg

Ingredients:

• 1/4 cup chopped red onion
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• kosher salt and fresh cracked pepper to taste
• 3 medium vine ripe tomatoes
• 2 small cloves garlic, minced
• 2 tbsp fresh basil leaves, chopped
• 3 oz part skim mozzarella, diced

For the turkey zucchini burgers:

• 1.25 lbs 93% lean ground turkey
• 1 small zucchini, grated (1 cup, or 5 oz)
• 1/4 cup seasoned whole wheat breadcrumbs
• 1 clove garlic, grated
• 1 tbsp red onion, grated
• salt and fresh pepper
• oil spray

For serving:

• 2 medium tomatoes, sliced into 10 thin slices
• 4 loose cups baby arugula

Directions:

Combine the red onion, olive oil, balsamic, salt and pepper in a large bowl. Set aside a few minutes while you chop the tomatoes, then place in the bowl. Add the garlic, basil and additional salt and pepper, to taste and mix well and set aside. Toss in the cheese when ready to serve.

Squeeze the excess moisture from the zucchini in a paper towel. In a large bowl, combine the ground turkey, shredded zucchini, breadcrumbs, garlic, onion, salt and pepper. Form into 5 equal sized patties about 5 oz each, forming them as flat as possible.

Heat a large skillet on medium-high heat. When hot, lightly spray with oil. Add the burgers to the pan and reduce the heat to medium-low. Cook until browned, about 4 minutes, then flip and cook another 4 minutes, careful not to burn.

To serve, arrange 3 slices of tomatoes on each dish, then place 1 cup arugula on top in the center, then top with the burger and finish with the bruschetta (don't forget to add the cheese), serve right away.

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Grilled Garlic Dijon Herb Salmon

Here's a great simple and delicious salmon recipe from Skinnytaste.com

Grilled Garlic Dijon Herb Salmon

Salmon fillets seasoned with a garlic, Dijon herb sauce and served with a squeeze of fresh lemon... delicious!! 

Happy Wednesday! I'm busy as a bee, working on my cookbook so I wanted to share a recipe from the archives. Salmon is one of my favorite fish dishes to make, and this is a fabulous way to prepare it!

Salmon is a fatty fish, rich in heart-healthy omega-3 fatty acids, protein, and vitamin A. When buying salmon, I prefer to go to my local fish store rather than the supermarket and try to look for wild Alaskan salmon, a sustainable fish that lives in pristine waters and consumes a diverse, healthy diet. It's available frozen year round.

I used a cast iron grill pan to make this but an outdoor grill works just the same, be sure the grates are clean and oiled to prevent sticking. If you don't own a grill, this can also be made in the broiler of your oven adding the mustard sauce during the last minute of cooking.


Grilled Garlic Dijon Herb Salmon
Skinnytaste.com 
Servings: 4 • Serving Size: 1 fillet w lemon • Old Points: 5 pt • Points+: 6 pt
Calories: 233.6 • Fat: 7.9 g • Protein: 34.7 g • Carb: 3.1 g • Fiber: 0.1 g • Sugar: 0.2 g
Sodium: 240.6 mg (without salt)


Ingredients:

• 4 garlic cloves
• 1 tsp dried Herbs de Provence
• 1 tsp red wine vinegar
• 1 tsp olive oil
• 2 tbsp Dijon mustard
• olive oil spray (I used my misto)
• 4 (6 oz) wild salmon fillets, 1" thick (if frozen, thaw first)
• salt and fresh ground pepper to taste
• 4 lemon wedges for serving

Directions:

In a mini food processor, or using a mortar and pestle mash garlic with the herbs, vinegar, oil, and Dijon mustard until it becomes a paste. Set aside.

Season salmon with a pinch of salt and fresh pepper. Heat a grill or grill pan over high heat until hot. Spray the pan lightly with oil and reduce the heat to medium-low. Placethe salmon on the hot grill pan and cook without moving for 5 minutes.  

Turn and cook the other side for an additional 3-4 minutes spooning on half of the garlic herb mustard sauce.

Turn and cook 1 more minute spooning the other side of the fish with remaining sauce. Turn once again and let the fish finish cooking about one more minute. Note: the fish should have a total cooking time of about 9-10 minutes per inch. If your fish is thinner, reduce the total cooking time.

Transfer the fillets to plates and serve with fresh lemon wedges.

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Mediterranean Quinoa Salad

If you love Quinoa, like my family does, then here's a great Quinoa Salad recipe to try from Skinnytaste.com

*To cook the quinoa, it works similar to cooking rice.  I cook mine in the rice cooker; however, for every cup of quinoa, I place 3 cups of water.

Mediterranean Quinoa Salad Recipe

A protein packed salad with Mediterranean flavors – quinoa, cucumbers, tomatoes, kalamata olives, red onion, extra virgin olive oil, fresh lemon and a little feta cheese combined makes a healthy salad with fresh clean ingredients.

I had dinner at my friend Julia's house last week, and she made a similar salad as a side dish which she served with fish although hers didn't have tomatoes or feta (I recall she mentioned she was out). I posted a picture of it on Instagram the other day and got so many requests, most of you mentioning the feta was a must! So I made this for dinner last night, with the feta as you requested.

Have lots of leftovers so I am having a big bowl of this for lunch today! This also makes a great side dish for chicken or fish, perfect for backyard parties and BBQ's (can't wait for the warmer weather!) You can totally adapt this to your taste, leave out what you don't like, add more of what you do like. Easy!

Mediterranean Quinoa Salad
Skinnytaste.com
Servings: 6 • Size: 1 generous cup • Old Points: 3 • Weight Watcher Points+: 5 pt 
Calories: 145.5 • Fat: 8 g • Carb: 15.5  g • Fiber: 2.5 g • Protein: 4.3 g • Sugar: 0 g
Sodium: 137 mg (without the salt) • Cholest: 7.4 mg  

Ingredients: 

• 1 cup uncooked quinoa
• 2 cups water
• 1/4 cup red onion, diced
• 1/2 - 3/4 lemon, squeezed
• 1/4 cup (about 10) kalamata olives, pitted and sliced
• 2 tbsp extra virgin olive oil
• 2 cups cucumber, peeled and diced (from 1 English)
• 1 cup cherry tomatoes, quartered
• 1/3 cup crumbled feta
• salt and fresh pepper, to taste

Directions:

Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.

Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Removefrom heat and keep covered an additional 5 minutes without lifting the lid; then fluffwith a fork and set aside in a large mixing bowl to cool.

While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.  

Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.

Makes over 6 1/4 cups. 

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