Provençal Fennel Salad

Posted by YUMi BOX on

Pairs well with Freshly Greek whole grain mix

Makes: 4 Servings

Preparing Time: 10 mins

*Start cooking the Freshly Greek whole grain mix while preparing this dish

  • 2 fennel, stalks and core removed , very thinly sliced
  • ¼ cup red onion, thinly sliced
  • ¼ cup extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 2 tsp lemon zest
  • 1 grapefruit, peeled and segmented
  • 1 orange, peeled and segmented
  • 1/2 tbsp mint leaves, chopped
  • 1/4 cup toasted pine nuts or slivered almonds
  • salt and pepper


1. In a bowl, toss the fennel with olive oil, lemon juice, lemon zest, and a pinch of salt.

2. Transfer to a large serving plate. Scatter with segmented grapefruit and orange, mint leaves, pine nuts. Ground fresh pepper to taste. Mix in Freshly Greek whole grains and serve.

Check this video on how to cut funnel: youtube.com/watch?v=LW0OCAnBYq8

Tips and Tricks

  1. To appreciate the sweet anise taste of fennel and pungent onion, slice thinly with a mandoline.
  2. For a little variation, replace grapefruit and orange with grilled peach and nectarine.
  3. For an elaborate salad, add in spinach or arugula along with fennel.
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Pan Fried White Fish with Olives and Tomatoes

Posted by YUMi BOX on

Pairs well with Freshly Greek whole grain mix

Makes: 4 Servings

Cooking Time: 10 mins

  • 2 tbsps olive oil
  • 4 fillets of fresh white fish (sole, turbot, haddock, tilapia, seabass, etc...)
  • salt and pepper
  • 6 olives, pitted and quartered
  • 16 cherry tomatoes, quartered
  • 1 tbsp capers, drained
  • 1 lemon

*Start cooking the Freshly Greek whole grain mix while preparing this dish

  1. Season fillets lightly with salt and pepper.
  2. Heat olive oil on a non-stick pan over medium-high heat.
  3. Depending on the size of the fish, cook the first side for 2-3 mins until golden brown.
  4. Reduce heat to medium. With a spatula, carefully flip them and continue with the other side. Add in olives, tomatoes, and capers around the fish. Cook for about 2-3 mins.
  5. 5. Squeeze lemon juice on each fish. Serve with Freshly Greek whole grains.

Tips and Tricks

  1. Don’t have a non-stick pan? Or you simply don’t feel like cleaning your pan after cooking. Line a parchment over pan. Cook fish on the paper. The paper won’t go on fire and the fish will brown nicely.
  2. Pat dry the fish with a paper towel before pan frying.
  3. Ensure that the pan is hot enough before cooking the fish. Splash with a bit of water on the pan and the oil should sizzle. The fish is ready to be cooked.
  4. To check if the fish is fully cooked, nudge with a fork and see if it flakes easily. Undercooked fish resists flaking and is translucent.
  5. To extract the most juice out of the lemon, roll it back and forth on the counter while applying pressure before cutting.
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Chunky Grilled Vegetable Guacamole

Posted by YUMi BOX on

Makes 8 servings 
Cooking time: 20 minutes
Carb exchange: 0 carb exchange
 

Ingredients

  • 2 Tbsp (30 mL) canola oil
  • 1 small zucchini, cut lengthwise in 3 long strips
  • 1 red bell pepper, cored, seeds removed, sliced in half
  • 1 just ripe avocado, peeled, sliced in half
  • ½ small red onion, sliced in half
  • 20-30mL lime juice (or juice of 1 lime) 
  • ¼ cup (60 mL) cilantro, minced

Instructions

  1. Prepare pan by brushing with canola oil. Preheat pan to medium-high.
  2. Lightly brush both sides of vegetables with 1 Tbsp (15 mL) of the canola oil. Place zucchini strips, bell pepper, avocado halves and onion on the pan for about 3 to 4 minutes per side.
  3. Remove from pan. Finely dice zucchini, pepper and onion. Place in large bowl. Add avocado and mash in.
  4. Stir in remaining canola oil, lime juice and cilantro. Refrigerate until serving.
  5. Serve with whole wheat tortilla chips

Nutritional Benefits: 

1. This homemade dip can lower your daily salt intake by avoiding the hidden salt in most commercial dips.
2. Don't be afraid of the 7g of fat per serving -- this mainly comes from the avocado and canola oil healthy fat sources in this recipe.
3. Adding grilled vegetables to your traditional guacamole is a great way to pack extra vitamins and nutrients in a delicious snack! 
 
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Vibrant Beet Salad

Posted by YUMi BOX on

Pairs well with YUMiGrains! 

Makes 6 servings
Cooking time: 25 minutes
Carb exchange: 1.5 carb exchanges
Fat: 5.3g per serving
 

Ingredients

  • 3 cups (750 mL) beets, raw
  • 4 ½ cups (1125 mL) baby spinach and/or arugula, raw
  • 4 tsp (20 mL) pecans, roasted, chopped
  • 1 ½ tsp (7.5 mL) cheese, goat, 12% M.F., crumbled
  • 2 tbsp (30 mL) onion, red, raw, diced
  • ½ tsp (2.5 mL) mustard, dijon
  • 1.5 tbsp (22.5 mL) oil, olive
  • 1 tbsp (15 mL) vinegar, balsamic
  • 1/4 tsp  (1.25 mL) salt, table
  • 1/4 tsp (1.25 mL) pepper, black, ground

Instructions

  1. Remove the skin of the beets and cut in pieces (optional: cut in spirals).  
  2. Whisk dijon mustard, olive oil, balsamic vinegar, salt and pepper in a bowl. Mix the spiralized beets with the dressing and let marinate for 1 hour.
  3. To serve, combine 3/4 cup greens with cooked YUMiGrains. Add 1/2 cup of beets with dressing. Top with roasted pecans, crumbled goat cheese, and diced red onion. 

Tips and Nutrition Benefits:

1. Once the salad is mixed, the goat cheese will spread and also act as a dressing, thus you will find that you don’t need much dressing on the salad!

2. If you don’t own a spiralizer, the beets can also be boiled and diced. However, beet spirals or thin strips are highly recommended, as they allow the maximum amount of vitamins and minerals to be kept, since they are not cooked!

3. Each serving gives 6g of fiber, accounting for a quarter of your daily needs – great for glycemic control.

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Tangy Cumin Chicken

Posted by YUMi BOX on

Pairs well with YUMiGrains!  

Makes: 6 Servings
Cooking Time: 1 hour 
Carbohydrate Exchanges: 0

 

Ingredients: 

  • 3 chicken breasts 
  • 5 tomatillos (= 2 medium tomato with 2-3 tbsp lime juice) 
  • 1/2 cup cilantro, chopped
  • 1/3 cup green onion
  • 1/2 tsp salt
  • 1/2 jalapeno pepper

Marinade:

  • 3 tbsp olive oil
  • 1tbsp ground cumin
  • 1/2 tsp black pepper
  • 10 garlic cloves, minced

Instructions:

  1. Cut each chicken breast in 1/2 inch thick pieces for a total of 6 pieces.

  2. Marinade chicken for 20 minutes. 

  3. Blend tomatillo, cilantro, green onion, lime juice, salt and jalapeno peppers for sauce

  4. Lightly oil a saucepan over medium heat. Add the breasts for 1 minute until slightly golden. Flip the breasts, reduce to low heat and cover for 10 minutes. Turn off the heat, and let it sit for another 10 minutes. 

  5. Serve your tender chicken with your blended tomatillo sauce. 

 Nutritional Benefits: 

This recipe is very low in salt and heavily relies on the freshness of herbs and spices to give its flavor. It is often difficult to cut down on salt, but a really easy way is to add in a lot of fresh or ground spices to transition into a low salt diet -- it doesn't compromise the flavor! Be careful when you add 'spices' because salt is often one of the ingredients in a pre-mixed spice mix such as a steak spice rub, so don't be fooled! As well, beware that garlic salt is actually loaded with salt! Choose garlic powder or fresh garlic instead. You'll find an interesting balance between the garlic flavor from the chicken and the freshness of your tomatillo sauce.

 

 

How to cook your chicken tender? Check this video:

http://www.thekitchn.com/how-to-cook-moist-tender-chicken-breasts-every-time-cooking-lessons-from-the-kitchn-36891

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