The Menu
Quick Broiled Chicken Breast with Honey-Mustard Sauce
1-Minute Spinach
5-Minute Cold Cucumber Salad
Berries with Chocolate Sauce
The Recipes
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Serves 4
Enhance the flavor of chicken with this special honey-mustard sauce and serve with spinach for a great tasting addition to your Healthiest Way of Eating. This nutrient-rich meal will provide you with an excellent source of over 10 health-promoting nutrients.
http://whfoods.org
4 boneless chicken breasts with skin
2+1 TBS fresh lemon juice
1 1/2 cups chicken broth
2 1/2 TBS honey
2 TBS Dijon mustard
1/4 cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
salt and pepper to taste
Quick Broiled Chicken
Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
While the pan is heating, rinse and pat the chicken dry and season with 2 TBS lemon juice, salt, and pepper.
Leaving the skin on, place the breast skin side up on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Begin preparing the sauce while the chicken is cooking.
The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74°C). Remove the skin before serving; it is left on to keep it moist while broiling.
Honey-Mustard Sauce
For honey-mustard sauce, combine broth, 1TBS lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
Add apricots and cook on high for another 5 minutes. When sauce is done, add chopped walnuts, parsley, salt ,and pepper.
1-Minute Spinach
Serves 4
Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients
http://whfoods.org
2 pound fresh spinach
2 tsp lemon juice
2 medium fresh garlic, pressed or chopped
1 TBS extra virgin olive oil
salt and cracked black pepper to taste
Optional:
chopped tomato
kalamatta olives
cashews
goat cheese
a few drops soy sauce
Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits.
Bring lightly salted water to a rapid boil in a large pot.
Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil.
Cook spinach in boiling water for 1 minute.
Drain and press out excess water. Toss in rest of ingredients while still hot.
5-Minute Cold Cucumber Salad
Serves 4
Stay cool with this easy-to-prepare summer salad.
http://whfoods.org/
1 medium red onion, sliced thin
2 medium cloves garlic, chopped
2 medium cucumbers, halved, seeds removed, and sliced
2 medium tomatoes, cubed
2 medium red bell peppers, diced
2 TBS feta cheese
12 kalamata olives, cut into halves or quarters
12 TBS fresh lemon juice
Sea salt and pepper to taste
Fresh or dried dill (optional)
Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties.
Combine all ingredients and serve.
Berries with Chocolate Sauce
Serves 4
Enjoy a divine chocolate moment with this great tasting, easy-to-prepare recipe. The silken tofu that's blended with the chocolate gives it a creamy texture without using heavy cream.
http://whfoods.org
1 1/2 cups each fresh or frozen blueberries and raspberries
5 oz organic dark chocolate
3 TBS raw sugar
1/4 cup water
6 oz firm silken tofu
Melt chocolate and sugar in a double boiler over medium heat.
Place tofu, water and melted chocolate in a blender and blend until smooth. Remove to a mixing bowl.
Place chocolate pudding in four bowls and top with a generous amount of berries. If you use frozen berries, thaw and drain well before adding. You may want to save juice as frozen berries thaw and drizzle over Berry Delight for extra flavor and nutrition.
Quick Broiled Chicken Breast with Honey-Mustard Sauce
1-Minute Spinach
5-Minute Cold Cucumber Salad
Berries with Chocolate Sauce
The Recipes
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Serves 4
Enhance the flavor of chicken with this special honey-mustard sauce and serve with spinach for a great tasting addition to your Healthiest Way of Eating. This nutrient-rich meal will provide you with an excellent source of over 10 health-promoting nutrients.
http://whfoods.org
4 boneless chicken breasts with skin
2+1 TBS fresh lemon juice
1 1/2 cups chicken broth
2 1/2 TBS honey
2 TBS Dijon mustard
1/4 cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
salt and pepper to taste
Quick Broiled Chicken
Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
While the pan is heating, rinse and pat the chicken dry and season with 2 TBS lemon juice, salt, and pepper.
Leaving the skin on, place the breast skin side up on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Begin preparing the sauce while the chicken is cooking.
The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74°C). Remove the skin before serving; it is left on to keep it moist while broiling.
Honey-Mustard Sauce
For honey-mustard sauce, combine broth, 1TBS lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
Add apricots and cook on high for another 5 minutes. When sauce is done, add chopped walnuts, parsley, salt ,and pepper.
1-Minute Spinach
Serves 4
Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients
http://whfoods.org
2 pound fresh spinach
2 tsp lemon juice
2 medium fresh garlic, pressed or chopped
1 TBS extra virgin olive oil
salt and cracked black pepper to taste
Optional:
chopped tomato
kalamatta olives
cashews
goat cheese
a few drops soy sauce
Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits.
Bring lightly salted water to a rapid boil in a large pot.
Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil.
Cook spinach in boiling water for 1 minute.
Drain and press out excess water. Toss in rest of ingredients while still hot.
5-Minute Cold Cucumber Salad
Serves 4
Stay cool with this easy-to-prepare summer salad.
http://whfoods.org/
1 medium red onion, sliced thin
2 medium cloves garlic, chopped
2 medium cucumbers, halved, seeds removed, and sliced
2 medium tomatoes, cubed
2 medium red bell peppers, diced
2 TBS feta cheese
12 kalamata olives, cut into halves or quarters
12 TBS fresh lemon juice
Sea salt and pepper to taste
Fresh or dried dill (optional)
Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties.
Combine all ingredients and serve.
Berries with Chocolate Sauce
Serves 4
Enjoy a divine chocolate moment with this great tasting, easy-to-prepare recipe. The silken tofu that's blended with the chocolate gives it a creamy texture without using heavy cream.
http://whfoods.org
1 1/2 cups each fresh or frozen blueberries and raspberries
5 oz organic dark chocolate
3 TBS raw sugar
1/4 cup water
6 oz firm silken tofu
Melt chocolate and sugar in a double boiler over medium heat.
Place tofu, water and melted chocolate in a blender and blend until smooth. Remove to a mixing bowl.
Place chocolate pudding in four bowls and top with a generous amount of berries. If you use frozen berries, thaw and drain well before adding. You may want to save juice as frozen berries thaw and drizzle over Berry Delight for extra flavor and nutrition.
