Sweet Potato Salad

This salad is topped with hearty sweet potatoes. They’re a superfood high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch! 

Total Time: 1 hour 15 min.

Prep Time: 15 min.

Cooking Time: 30 min.

Yield: 2 servings

Ingredients:

1 Tbsp. extra-virgin olive oil

1½ tsp. red wine vinegar

1 tsp. fresh lemon juice

½ tsp. raw honey (or pure maple syrup)

1 dash Himalayan salt (or sea salt)

1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)

1 medium baked sweet potato, peeled and cut into ½-inch cubes

1 medium green apple, diced

½ medium red bell pepper, diced

1 stalk green onion, finely sliced

2 Tbsp. finely chopped fresh cilantro

4 cups fresh arugula

2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:

1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.

Set aside.

2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

3. Drizzle dressing over sweet potato mixture; toss gently to blend.

4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Great Chicken Cacciatore Meal

Chicken Cacciatore

This "hunter style" dish is a classic in Italian cooking and after one bite, you'll understand why.

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings
Ingredients:
1 Tbsp. olive oil
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
1 medium onion, thinly sliced
1 medium celery stalk, sliced
1 clove garlic, finely chopped
1 medium red bell pepper, cut into 1-inch pieces
8 oz. sliced mushrooms
1 (14.5 oz.) can whole tomatoes
1½ tsp. dried basil, crushed
Ground black pepper (to taste; optional)
2 medium zucchini, sliced
1 medium eggplant, peeled, cut into 1-inch cubes
6 fresh parsley sprigs, finely chopped (for garnish, optional)
Preparation:
1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.
Nutritional Information (per serving):

Calories: 246

Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 67 mg

Sodium: 538 mg

Carbohydrate: 21 g

Fiber: 8 g

Sugar: 11 g

Protein: 28 g

Borscht

This delicious, jewel-toned veggie soup is packed with all sorts of good-for-you vitamins and minerals.

Total Time: 6 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, about 1¾ cups each
Ingredients:
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, chopped
1 medium green bell pepper, chopped
5 medium beets, peeled, cut into matchstick-sized pieces
1 clove garlic, finely chopped
2 Tbsp. tomato paste, no added sugar
16 cups low-sodium organic chicken (or vegetable) broth
1 head medium cabbage, chopped
2 medium potatoes, peeled, chopped
¼ cup fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
6 large hard-boiled eggs, chopped
12 Tbsp. nonfat plain Greek yogurt
Chopped fresh dill sprigs
Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion, carrot, bell pepper, and beets; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 1 minute. Remove from heat. Set aside.
4. Bring broth to a boil in large saucepot over medium-high heat. Reduce heat to medium-low.
5. Add cabbage and potatoes; gently boil for 2 to 3 minute.
6. Add onion mixture and lemon juice. Season with salt and pepper if desired. Gently boil for 15 minutes. Remove from heat. Refrigerate for 6 hours, or until cold.
7. Divide evenly between twelve serving bowls. Top each serving with half an egg, 1 Tbsp. yogurt, and a pinch of dill.

Calories: 177

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 94 mg

Sodium: 228 mg

Carbs: 21 g

Fiber: 4 g

Sugars: 8 g

Protein: 13 g