Greek Chicken Quinoa Salad

Adapted from SkinnyTaste's Grilled Mediterranean Chicken and Quinoa Salad and TheIronYou's Key West Chicken Bowls with Lemon Quinoa

Ingredients
1 c. quinoa
2 c. water
1 T. butter
2 T. lemon juice
1/4 t. powdered lemon zest
¼ t. fine grain sea salt
¼t.  ground black pepper

16 oz. skinless thin sliced chicken cutlets
kosher salt and freshly ground black pepper
1 clove garlic, minced
1 T. chopped fresh rosemary or oregano
1 T. lemon juice

1/4 c. red onion, finely diced
1/4 c. kalamata olives, pitted and sliced
2 c. cucumber, peeled and diced (from 1 English)
1 c. cherry tomatoes, quartered
1/3 c. crumbled feta

1 T. extra-virgin olive oil
2 T. lemon juice
1 t. spicy honey mustard
2 t. freeze-dried salad herbs
kosher salt and fresh pepper, to taste


Directions
Place quinoa into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
Heat a splash of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
Add 2 cups of water and ¼ teaspoon of salt. Bring to a rolling boil, lower to a simmer (turn heat down to the lowest setting), cover, and cook for 15 minutes.
Remove from the heat and let stand for 5 more minutes, covered.
Fluff the quinoa gently with a fork (you should see tiny spirals separating from and curling around the quinoa seeds.)
Stir in the butter, lemon juice, zest, salt, and pepper.

Meanwhile, season chicken on both sides with salt and pepper, garlic and rosemary. Drizzle both sides with the lemon juice and 1 teaspoon olive oil and pat into the meat with your fingertips. Refrigerate 20 minutes while you prepare the skillet.
Preheat the skillet on high heat, and heat sunflower seed oil.
Arrange the chicken and cook until cooked and firm, 1 to 2 minutes per side. Transfer the chicken to a cutting board, then slice into 1/2-inch pieces.
While the quinoa cools, dice all the vegetables. To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber and tomatoes to the cooled quinoa, and squeeze the lemon over it.
Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 275
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 52 mg	17 %
Sodium 543 mg	23 %
Potassium 371 mg	11 %
Total Carbohydrate 26 g	9 %
Dietary Fiber 3 g	12 %
Sugars 1 g
Protein 25 g	50 %
Vitamin A	8 %
Vitamin C	15 %
Calcium	9 %
Iron	17 %

Cherry-Almond Dark Chocolate Nut Bark

Adapted from Eating Well's Chocolate Nut Bark

Ingredients
7.33 oz. Trader Joe's 72% Dark Chocolate Pound Plus, chopped
1 t. vanilla extract
1 T. whole milk
1/2 t. instant espresso
1/8 t. orange extract
1/8 t. sea salt
pinch cinnamon
sprinkle cayenne
3/4 c. finely chopped dried fruit, such as cherries
3/4 c. finely chopped toasted nuts, such as almonds

Directions
Line an 9"x9" glass baking pan with parchment paper.
Mix everything except fruit and nuts in a microwave-safe bowl.  To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Mix in the fruit and nuts.  Pour into the lined pan, and place another piece of parchment over the top.  Press the mixture into an even layer.  Refrigerate until set, about 20 minutes.  Transfer the bark and bottom layer of parchment to cutting board and cut into 16 pieces.

Nutrition Facts
Servings 16.0

Amount Per Serving
calories 109
% Daily Value *
Total Fat 7 g	10 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 18 mg	1 %
Potassium 68 mg	2 %
Total Carbohydrate 11 g	4 %
Dietary Fiber 2 g	9 %
Sugars 6 g
Protein 2 g	4 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	2 %
Iron	11 %

Ham & Cheese Pretzel Rolls

Adapted from Soft Pretzels and Oreo Truffles

Ingredients
3 oz. unsalted butter, melted
1.5 c. warm skim milk
2 T. brown sugar
2 1/4 t. active dry yeast
2.5 t. salt
4.5-5 c. unbleached heritage grain AP flour
Olive oil
8 oz. thin-sliced vintage, extra-sharp Cheddar
8 oz. thin-sliced or finely-diced uncured ham
1 bunch green onions
Butter

Directions
Combine the water, sugar, yeast, and butter in the bowl of a stand mixer and mix with the dough hook until combined. Let sit for 5 minutes.

Add the salt and flour and mix on low speed until combined. Increase the speed to medium and continue kneading until the dough is smooth and begins to pull away from the side of the bowl, about 3 to 4 minutes. If the dough appears too wet, add additional flour, 1 tablespoon at a time. Remove the dough from the bowl, place on a flat surface and knead into a ball with your hands.

Oil a bowl with olive oil, add the dough and turn to coat with the oil. Cover with a clean towel or plastic wrap and place in a warm spot until the dough doubles in size, about 1 hour. 

Roll half of the dough into a large, thin rectangle.  Layer the cheese, ham, and green onions.  Starting with the long edge, roll the dough into a coil, and slice the roll into 16 pieces.  Stand these on a flat side in a buttered glass baking pan, and let rise, covered, in a warm place for an hour.  Preheat oven to 350˚F and bake for 20 minutes until golden brown.

Nutrition Facts
Servings 32.0

Amount Per Serving
calories 127
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg	5 %
Sodium 275 mg	11 %
Potassium 16 mg	0 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 1 g	3 %
Sugars 1 g
Protein 6 g	12 %
Vitamin A	5 %
Vitamin C	6 %
Calcium	7 %
Iron	6 %

Mocha Chocolate Chip Protein Muffins v.2

Adapted from The Iron You's Double Chocolate Protein Muffins

Ingredients

1 T. lemon juice
3/4 c. skim milk
1/2 c. 2% plain Greek yogurt
2 t. vanilla extract
1/8 t. orange extract
3 T. instant espresso powder
1 large egg
1 egg white

3/4 c. unbleached heritage grain AP flour
1/2 c. unflavored whey protein powder, ~2 scant scoops, ~40g protein
2/3 c. unsweetened cocoa powder
1/3 c. brown sugar
1 t. baking powder
1 t. baking soda
1/2 t. salt
dash each cinnamon, cayenne
4 oz., ~3/4 c. coarsely chopped Trader Joe's 72% Dark Chocolate Pound Plus

Slightly reduced some volumes so the muffins don't overflow.

Directions
Preheat the oven to 375° F (190° C), and place a rack in the center. Put liners in muffin cups.
In a large bowl combine flour, cocoa powder, protein powder, sugar baking soda, baking powder, salt and the chocolate chunks.

In another bowl whisk together the lemon juice and enough milk to make 3/4 c.  Let sit a while to make buttermilk replacement.  Add yogurt, vanilla and orange extracts, espresso powder, and egg whites.

With a rubber spatula fold the wet ingredients into the dry ingredients and stir only until the ingredients are combined. If the batter looks a bit too dry (which might depend on the quality of the protein powder you're using), add more buttermilk, one tablespoon at a time until it reaches the consistency of a proper muffin batter.

Divide batter among muffin cups (I used an ice-cream scoop).

Bake for about 20 minutes. It is hard to tell when chocolate muffins are baked and you definitely do not want to over bake them or they will be dry. So check them towards the end of baking.  They are done when they are firm to the touch and a toothpick inserted in the center of a muffin comes out clean.

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 162
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 17 mg	6 %
Sodium 234 mg	10 %
Potassium 136 mg	4 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 3 g	13 %
Sugars 10 g
Protein 8 g	16 %
Vitamin A	1 %
Vitamin C	1 %
Calcium	6 %
Iron	15 %

Mocha Chip Muffins

 
Adapted from Cooking Light's Chocolate Chip-Coffee Muffins

Ingredients
2/3 c. skim milk
5 T. butter, melted
3 T. instant espresso powder
2 t. vanilla extract
1/8 t. orange extract
1 large egg, lightly beaten
1 1/2 c. flour, sifted
1/2 c. unsweetened cocoa powder
2/3 c. sugar
3/4 c. or 4.5 oz. chopped Trader Joe's 72% Dark Chocolate Pound Plus
2 t. baking powder
dash each cinnamon, cayenne
1/4 t. salt
Cooking spray

Directions
Preheat oven to 400°.

Combine first 6 ingredients.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through salt) in a large bowl; stir well with a whisk. Make a well in center of flour mixture. Add milk mixture to flour mixture; stir just until moist.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 17 minutes or until done. Remove muffins from pan immediately; place on a wire rack.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 179
% Daily Value *
Total Fat 10 g	16 %
Saturated Fat 6 g	31 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 28 mg	9 %
Sodium 109 mg	5 %
Potassium 85 mg	2 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 3 g	12 %
Sugars 15 g
Protein 3 g	5 %
Vitamin A	4 %
Vitamin C	0 %
Calcium	3 %
Iron	16 %

Char Sui and Stir Fried Green Beans with Mushrooms, Ginger, and Garlic

Adapted from Green Beans with Mushrooms, Ginger, and Garlic and Cooking Light's Char Sui Pork Roast

Ingredients

Char Sui
1/4 c. lower-sodium soy sauce
1/4 c. hoisin sauce
1/4 c. canned diced tomatoes
2 T. rice wine vinegar
3 T. honey
2 t. minced garlic
2 t. grated peeled fresh ginger
1 t. dark sesame oil
1/2 t. five-spice powder
2 lbs. boneless pork roast
1/2 c. water

Rice
1.5 c. uncooked brown jasmine rice, rinsed well
3 c. water
1 T. butter

Stir Fried Green Beans with Mushrooms, Ginger, and Garlic
1 c. water
1 lb. petite frozen green beans, cut into bite-size lengths
2 T. sunflower oil
1 med. sweet onion, slivered (about 1 c.)
8 oz. fresh mushrooms, sliced
2 T. fresh ginger, peeled and grated with a fine microplane
4 large garlic cloves, minced
1/4 c. water

Directions
Char Sui
Combine all but pork and water in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.

Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.

Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.

Add water to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce and vegetables over rice.

Rice
Add the water and butter to a medium size pot.  Bring to a low boil and add the rice.  Stir to combine, then place the lid on the pot and cook according to package directions.  Remove the lid and fluff the rice with a fork.

Stir Fried Green Beans with Mushrooms, Ginger, and Garlic
Add 1 c. water to wok or saute pan. Bring to a boil and then add the green beans. Cover and let steam for 4-5 minutes or until crisp-tender. Drain the beans, wipe the wok dry and return wok to the stove.

Heat the wok over high heat and swirl in the cooking oil. When very hot, add in the onions and mushrooms and stir fry for 3 minutes. Turn the heat to medium, add in the cooked green beans, ginger and the garlic and quickly stir fry for an additional 30 seconds or until fragrant. Take care not to burn the ginger or garlic.

Deglaze the pan with remaining water. Cook for 1 minute.


Nutrition Facts
Servings 8.0

Amount Per Serving
calories 464
% Daily Value *
Total Fat 15 g	23 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 67 mg	22 %
Sodium 459 mg	19 %
Potassium 561 mg	16 %
Total Carbohydrate 58 g	19 %
Dietary Fiber 2 g	9 %
Sugars 14 g
Protein 29 g	59 %
Vitamin A	3 %
Vitamin C	9 %
Calcium	7 %
Iron	9 %

Stuffed Bell Peppers

Adapted from Chatelaine's Adventures in Cooking's Stuffed Green Peppers

Ingredients
6 red, yellow, and/or orange bell peppers
Boiling salted water
2 small onions, chopped (1/2 c.)
1-3 cloves garlic, to taste
1 T. olive oil or butter
1 (10-ounce) can tomato soup or tomato paste, plus additional seasonings
1 lb. ground round steak (or half ground chuck and half ground sirloin)
1 t. salt
1/4 t. pepper
pinch rosemary
pinch chipotle powder
1 T. chopped fresh parsley (or 1/4 t. dried)

Directions
Cut off stem ends of peppers, and scoop out seeds and membrane.  Parboil peppers 5 minutes in boiling salted water to cover.  Reserve liquid.  Fry onions and garlic in oil or butter until golden brown.  Add meat, and brown, stirring constantly.  Add half of the can of soup with seasonings to mixture, and stir well to blend; pile mixture loosely into pepper cups.  Set in shallow baking dish.  Dilute remaining soup with a little less than one can of the salted water, and pour around the stuffed peppers in the dish.  Bake at 375˚F for 30-40 minutes.  Sprinkle tops of peppers with chopped parsley.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 261
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 5 g	24 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 52 mg	17 %
Sodium 558 mg	23 %
Potassium 484 mg	14 %
Total Carbohydrate 18 g	6 %
Dietary Fiber 3 g	14 %
Sugars 10 g
Protein 16 g	32 %
Vitamin A	11 %
Vitamin C	154 %
Calcium	4 %
Iron	9 %

Artichoke-Parmesan Frittata

Adapted from Eating Well's Artichoke and Parmesan Frittata

Ingredients
2 large eggs
4 large egg whites
½ c. freshly grated Parmesan, Romano, or Asiago cheese, divided
1 T. finely chopped fresh parsley

Freshly ground pepper to taste
2 t. extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1.5 c. chopped marinated artichoke hearts, drained

Directions
Position oven rack in upper third of oven; preheat broiler.
Lightly beat eggs and egg whites together in a bowl. Stir in ¼ cup Parmesan, parsley, salt and pepper; set aside.
Heat oil in a large cast-iron skillet over medium heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add garlic and continue cooking until fragrant, about 1 minute. Add artichoke hearts and cook, stirring, until heated through, 3 to 4 minutes.
Spread artichoke mixture evenly over bottom of skillet. Pour the reserved egg mixture into skillet and tilt to distribute it evenly. Reduce heat to medium-low and cook, undisturbed, until eggs are set on the bottom but the top is still runny, 3 to 5 minutes.
Sprinkle remaining ¼ cup Parmesan over frittata. Place the pan under the broiler. Broil until the top is set and turning golden brown, about 2 minutes. Loosen the frittata and slide it onto a serving platter. Serve immediately.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 389
% Daily Value *
Total Fat 18 g	28 %
Saturated Fat 6 g	32 %
Monounsaturated Fat 7 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 200 mg	67 %
Sodium 1042 mg	43 %
Potassium 296 mg	8 %
Total Carbohydrate 17 g	6 %
Dietary Fiber 3 g	12 %
Sugars 11 g
Protein 37 g	74 %
Vitamin A	23 %
Vitamin C	17 %
Calcium	31 %
Iron	9 %

Potato-Leek Soup

Adapted from Serious Eats' The Best Potato-Leek Soup Recipe

Ingredients
2 tablespoons unsalted butter
2 large leeks, white and pale green parts only, rinsed and roughly chopped
4 t. chicken bullion paste
4 c. water
2 large yellow potatoes, peeled and cut into quarters (about 3/4 pound)
1 bay leaf
Kosher salt and freshly ground black pepper
1 T. lemon juice
1.5 c. whole milk
1/4 c. good white wine
1/2 t. freshly ground nutmeg
1 med. carrot, cut in coins
Sliced chives or scallions, for serving

Directions

Heat butter in a large saucepan or Dutch oven over medium heat until melted. Add leeks, reduce heat to low, and cook, stirring frequently, until very soft but not browned, 10 to 15 minutes.  Deglaze pan with wine.

Add stock, potatoes, and bay leaf, and season lightly with salt and pepper. Bring to a boil over high heat, reduce to a gentle simmer, cover, and cook until potatoes are fall-apart tender, about 15 minutes.

Remove bay leaf.  Coarsely mash potatoes and carrots with a masher.  Make buttermilk with 1 T. lemon juice in 1 c. whole milk.  Whisk in with the remaining milk. Whisking frequently, bring soup to a simmer over medium-high heat. Whisk in grated nutmeg. Season to taste with salt and pepper and serve with chives or scallions.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 154
% Daily Value *
Total Fat 6 g	10 %
Saturated Fat 4 g	18 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg	5 %
Sodium 635 mg	26 %
Potassium 424 mg	12 %
Total Carbohydrate 19 g	6 %
Dietary Fiber 2 g	7 %
Sugars 6 g
Protein 4 g	9 %
Vitamin A	43 %
Vitamin C	27 %
Calcium	10 %
Iron	7 %

Homemade English Muffins

Adapted from The Kitchn's How To Make English Muffins

Ingredients

For the dough starter:
3/4 c. (3 1/3 oz.) all-purpose flour or bread flour
1/2 c. water
1/2 t. active dry or instant yeast (or 2 T. active sourdough starter)

For the English muffin dough:
1 c. milk, whole or 2%
1 t. active dry or instant yeast
2 T. sugar
2 T. unsalted butter, melted
1 t. salt
3 to 3 1/4 c. (13 1/2 to 14 1/2 oz.) all-purpose flour or bread flour
Cornmeal for dusting
Butter for the skillet

Directions

1. Make the dough starter: Mix the flour, water, and yeast for the starter in a small mixing bowl. Beat until the batter is smooth and glossy, about 100 strokes.
2. Let the starter sit 1 to 12 hours: Cover the starter and place it out of the way for at least 1 or up to 12 hours. The starter will become increasingly bubbly the longer it sits and will double in bulk. The longer you can let the starter ferment, the better the flavor and structure of your finished English muffins.
3. Whisk together the milk, yeast, and starter: In the bowl of a stand mixer or large mixing bowl, combine the milk and yeast for the dough. Scrape the starter into the bowl and use a whisk to break it up and dissolve it into the milk. It should become quite frothy.
4. Mix the dough together: Add the sugar, butter, and salt to the bowl and whisk to combine. Add 3 cups of the flour and stir with a stiff spatula until you form a shaggy, floury dough.
5. Knead the dough: With a dough hook on a stand mixer, knead the dough until it comes together in a smooth ball, 5 to 8 minutes. Alternatively, knead by hand against the counter. If the dough is very sticky like bubble gum, add extra flour as needed, but err on the side of caution. The dough is ready when it forms into a smooth ball and springs back when poked; it will feel slightly tacky to the touch, but shouldn't stick to the bowl or your hands.
6. Let the dough rise overnight in the fridge: Transfer the dough to a large bowl lightly filmed with oil. Cover and place in the fridge overnight or for up to 3 days.

→ Quicker English Muffins: You can also let the dough rise at room temperature until doubled in bulk, 1 1/2 to 2 hours, and then make the muffins immediately. These muffins will have a milder flavor.

7. Divide and shape the muffins: Turn the risen dough out onto a lightly floured work surface. Use a pastry scraper to divide the dough into 12 equal pieces. Roll each piece gently against the counter to shape into smooth, round balls.
8. Transfer the muffins to a baking sheet to rise: Scatter cornmeal generously over a baking sheet and arrange the balls on top, spaced a little apart. If you have muffin rings, place them around the balls at this point. Sprinkle the tops of the balls with more cornmeal.
9. Let the muffins rise until puffy: For dough that was refrigerated, this will take 1 1/2 to 2 hours; for room temperature dough, this will take about 1 hour. Depending on the size of your muffin rings, the muffins may not totally fill the rings — that's okay.
10. Warm a skillet: When ready to cook the muffins, warm a large skillet over medium heat. Melt a small pat of butter — enough to just coat the bottom of the pan and prevent sticking.
11. Cook the muffins 5 to 6 minutes on one side: Working in batches, transfer a few of the muffins to the skillet — allow an inch or so of space between muffins and do not crowd the pan. If using rings, transfer the muffins with their rings to the pan. Cook until the bottoms of the muffins are golden brown, 5 to 6 minutes.
12. Flip and cook 5 to 6 minutes on the other side: Flip the muffins and cook the other side until golden brown, 5 to 6 minutes. If you prefer thinner, less puffy English muffins, you can gently press the tops with the spatula to prevent them from rising too much.
13. Adjust the heat as needed: If your muffins seem to be browning too quickly on the bottoms (or not quickly enough), adjust the heat as needed. (If you find that your muffins are browning too quickly, throw them in the oven at 350°F to finish baking through.)
14. Finish cooking all of the muffins: Transfer cooked muffins to a cooling rack. Continue working in batches until all the muffins have been cooked. Add a small pat of butter to the pan between batches to prevent sticking.
15. Split and serve! Split the English muffins with a fork, spread with butter or jam (or both!), and eat. English muffins will keep for several days in an airtight container on the counter and are fantastic warmed in the toaster oven. Fresh English muffins can also be wrapped tightly in plastic wrap or aluminum foil, and kept frozen for up to 3 months.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 177
% Daily Value *
Total Fat 2 g	4 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 7 mg	2 %
Sodium 198 mg	8 %
Potassium 31 mg	1 %
Total Carbohydrate 33 g	11 %
Dietary Fiber 1 g	5 %
Sugars 3 g
Protein 6 g	12 %
Vitamin A	2 %
Vitamin C	0 %
Calcium	2 %
Iron	10 %