3/4 pound boneless skinless chicken breast (about 1 large), cut into 1 1/2-inch chunks
2 ripe peaches, halved, pitted and cut into 8 chunks each
1 small red onion, quartered and pulled apart into petals
2 tablespoons orange juice or white wine
2 teaspoons reduced-sodium tamari sauce
3 tablespoons no-sugar-added apricot fruit spread
1 1/2 teaspoon minced chipotle in adobo sauce
1 teaspoon chopped fresh rosemary
1 large rosemary sprig to use as a basting brush
Prepare a grill for medium-high heat cooking. On 4 long metal skewers, alternate pieces of chicken, peach and onion.
In a small bowl, whisk together juice, tamari, fruit spread, chipotle and chopped rosemary. Grill kabobs, turning frequently, until lightly browned, about 5 minutes. Begin dipping rosemary sprig in tamari mixture and brushing kabobs, turning kabobs frequently, until chicken is cooked through and kabobs are glazed, about 3 minutes more.
Per Serving: 160 calories (20 from fat), 2g total fat, 0.5g saturated fat, 45mg cholesterol, 170mgsodium, 15g carbohydrates, (1 g dietary fiber, 8g sugar), 18g protein.
1 1/2 pound plums, diced (about 3 cups)
2 tablespoons chia seeds
Combine plums and 1/4 cup water in a medium saucepan. Set over medium heat, cover and cook, stirring frequently, until fruit is very soft, about 15 minutes. Remove from heat. Stir in chia seeds and let cool slightly.
If needed, transfer plum mixture to a food processor and pulse until a chunky jam forms. Spoon into 1 large or several smaller glass jars, cover and refrigerate for at least 3 hours to allow the jam to thicken. The jam will keep refrigerated for up to 1 week.
Per Serving: Serving size: about 1 tablespoon, 25 calories (5 from fat), 5g carbohydrates, (1 gdietary fiber, 4g sugar).
2 pounds heirloom tomatoes
1 small sweet onion or red onion, cut in eighths through the root
1 slice country-style bread
Zest and juice of 1 orange or 2 teaspoons sherry vinegar
2 teaspoons extra-virgin olive oil
1/8 teaspoon fine sea salt
Ground black pepper, to taste
4 ounces lump crab meat
Chopped fresh chives for garnish
Preheat the grill to high heat. If the tomatoes are very large, slice them in half crosswise. If they are smaller, grill them whole. When the grill is hot, grill tomatoes until lightly charred all over, turning occasionally, 6 to 10 minutes. Grill onion until charred on all sides, turning occasionally, 6 to 10 minutes. Add the slice of bread and grill both sides until lightly toasted, 2 to 4 minutes. Set everything aside until cool enough to handle.
Cut tomatoes, onion and bread into large chunks. Puree in batches with orange zest and juice, olive oil, salt and pepper in a food processor or blender, until a thick puree is obtained. Chill soup. Before serving, taste and adjust seasoning with pepper and orange juice or vinegar. Pour into bowls and garnish with crab and chives.
Per Serving: Serving size: About 3/4 cup, 160 calories (35 from fat), 3.5g total fat, 0.5g saturated fat, 20mg cholesterol, 290mg sodium, 23g carbohydrates, (4 g dietary fiber, 9g sugar), 10g protein.
1 pound cherries (about 4 cups), pitted
2 cups blueberries
1 tablespoon lemon juice
1/2 plus 1/3 cup sugar, divided
3 tablespoons cornstarch
1/2 cup all-purpose flour
1/4 cup quick-cooking oats
1 1/4 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
4 tablespoons cold unsalted butter, cut into chunks
3 tablespoons buttermilk or regular milk
1 frozen 9-inch pie shell
Preheat oven to 375°F. In a large bowl, combine cherries, blueberries, lemon juice and 1/2 cup of the sugar and toss to combine. Sprinkle with the cornstarch and toss again. In a medium bowl, whisk together flour, oats, cinnamon, sugar and salt. Add butter and use a pastry cutter or your fingertips to work it into the flour until no pieces larger than peas remain. Stir in buttermilk with a fork, stirring until the mixture forms clumps.
Pour cherry mixture into the pie shell and top evenly with flour mixture. Place on a foil-lined baking sheet (this will catch any drips) and bake until the filling is bubbling and the top is browned, about 1 hour. Cool and serve.
Per Serving: 340 calories (110 from fat), 12g total fat, 6g saturated fat, 15mg cholesterol, 170mgsodium, 57g carbohydrates, (3 g dietary fiber, 33g sugar), 4g protein.
4 long, thick slices crusty country bread
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1 large clove garlic, split
3 hearts of romaine, halved lengthwise
4 large red tomatoes
4 medium yellow tomatoes
2 small red onions, halved
3 tablespoons red wine vinegar
3/4 teaspoon fine sea salt
3/4 teaspoon ground black pepper
Chopped fresh oregano
Prepare a grill for medium-high heat cooking. Brush bread with 1 teaspoon of the oil and grill until nicely marked, about 1 minute per side. Rub bread slices on both sides with garlic; discard clove. Set bread aside.
Place romaine, tomatoes and onions on a baking sheet. Drizzle with 1 tablespoon of the oil and rub until vegetables are coated all over. Grill, turning vegetables frequently with tongs; cook lettuce until outer leaves are just browned and softened, 4 to 5 minutes, and tomatoes and onions until softened and slightly charred, 7 to 8 minutes. Transfer vegetables back to the baking sheet as they are done.
In a small bowl, combine vinegar, salt, pepper and remaining 2 tablespoons oil. Thinly slice romaine, place on a large platter and drizzle with half the vinaigrette. Very coarsely chop tomatoes and onions, place in a large bowl and toss with remaining vinaigrette. Pile tomato mixture over lettuce and sprinkle with oregano. Cut bread into large chunks and arrange around edges of platter.
Per Serving: 170 calories (60 from fat), 7g total fat, 1g saturated fat, 340mg sodium, 24gcarbohydrates, (5 g dietary fiber, 10g sugar), 6g protein.
1/4 cup fresh mint, chopped
2 tablespoons sugar
1/2 (16-ounce) container organic strawberries, hulled and chopped
1 (6-ounce) container organic blackberries
1 (6-ounce) container organic blueberries
1 (6-ounce) container organic raspberries
Crush mint and sugar in a mortar and pestle until well-blended (or place sugar and mint in a blender or food processor and pulse until well-blended). Place mint-sugar in a large bowl and add strawberries, blackberries, blueberries and raspberries. Gently toss until evenly combined.
Per Serving: 100 calories (5 from fat), 26g carbohydrates, (4 g dietary fiber, 14g sugar), 2gprotein.
1 teaspoon Dijon mustard
3 tablespoons sherry vinegar
1/4 cup extra virgin olive oil
Salt and pepper
4 ears corn, grilled
1 pound green beans, blanched and cooled
1 pint cherry or grape tomatoes, halved
1/2 red onion, thinly sliced
1 cup basil leaves, thinly shredded
4 ounces ricotta salata, shaved
Prepare vinaigrette by whisking together mustard, vinegar, oil, salt and pepper. Set aside.
Cut kernels off corn cobs and put in a large bowl. Add beans, tomatoes, onion and basil. Drizzle vinaigrette over and toss to combine. Top with ricotta salata and serve
Per Serving: 160 calories (90 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol,210mg sodium, 16g carbohydrates, (4 g dietary fiber, 4g sugar), 4g protein.
3 green onions, roughly chopped
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
3 ounces spring greens or mesclun mix
1 cup sliced fresh strawberries
1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler
Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries and asparagus together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated.
Per Serving: 120 calories (35 from fat), 4g total fat, 0.5g saturated fat, 170mg sodium, 20gcarbohydrates, (7 g dietary fiber, 11g sugar), 4g protein.
1 1/2 pound beets, with stems and greens attached
2 tablespoons butter
2 tablespoons Dijon mustard
1/4 teaspoon fine sea salt, to taste
1/4 teaspoon ground black pepper
Roughly chop beet greens and transfer to a small bowl. Cut stems into 1-inch pieces and transfer to a large bowl. Peel and cut beets into 1-inch chunks then transfer to bowl with stems.
Bring 6 tablespoons water to a boil in a large skillet over medium high heat. Add beets and stems, cover and cook until somewhat tender, 5 to 7 minutes. Uncover, sprinkle greens over the top, cover and cook until beets, stems and greens are tender, adding more water if needed, about 5 minutes more. Remove from heat, toss with butter, Dijon, salt and pepper and serve hot, at room temperature or cold.
Per Serving: 110 calories (40 from fat), 5g total fat, 3g saturated fat, 10mg cholesterol,370mg sodium, 14g carbohydrates, (4 g dietary fiber, 9g sugar), 2g protein.