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High Mowing Organic Seeds  Recipes From EatingWell Magazine



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Five-Spice Chicken & Orange Salad

From EatingWell:  February/March 2006

Five-spice powder is a Chinese seasoning shortcut combining multiple flavors in one convenient package. Tossed with orange juice and chicken, it makes a terrific salad with a complex, layered taste that belies the simple recipe.

Ingredients

  • 6 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon five-spice powder, (see Note)
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1 pound boneless, skinless chicken breasts, trimmed
  • 3 oranges
  • 12 cups mixed Asian or salad greens
  • 1 red bell pepper, cut into thin strips
  • 1/2 cup slivered red onion
  • 3 tablespoons cider vinegar
  • 1 tablespoon Dijon mustard

Preparation

  1. Preheat oven to 450F. Combine 1 teaspoon oil, five-spice powder, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub the mixture into both sides of the chicken breasts.
  2. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, 3 to 5 minutes. Turn them over and transfer the pan to the oven. Roast until the chicken is just cooked through (an instant-read thermometer inserted into the center should read 165F), 6 to 8 minutes. Transfer the chicken to a cutting board; let rest for 5 minutes.
  3. Meanwhile, peel and segment two of the oranges (see Tip), collecting segments and any juice in a large bowl. (Discard membranes, pith and skin.) Add the greens, bell pepper and onion to the bowl. Zest and juice the remaining orange. Place the zest and juice in a small bowl; whisk in vinegar, mustard, the remaining 4 teaspoons oil, remaining 1/2 teaspoon salt and freshly ground pepper to taste. Pour the dressing over the salad; toss to combine. Slice the chicken and serve on the salad.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 2. Store the chicken in an airtight container in the refrigerator for up to 2 days. Slice and serve chilled.
  • Note: Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
  • Tip: To segment citrus: With a sharp knife, remove the skin and white pith from the fruit. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice into the bowl before discarding the membranes.

Nutrition

Per serving: 278 calories; 10 g fat (2 g sat, 6 g mono); 63 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 26 g protein; 7 g fiber; 491 mg sodium; 450 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (140% dv), Selenium (30% dv), Iron (15% dv).


Spicy Green Salad with Soy & Roasted Garlic Dressing

From EatingWell:  March/April 2009

Piquant greens, such as mizuna and red mustard, are mellowed with a sweet-and-savory dressing that includes a whole head of roasted garlic. Add a skewer of grilled shrimp or teriyaki beef to make it a main course. To soften the leaves, heat the dressing just before serving and pour over the greens.

Ingredients

Dressing

  • 1 head garlic
  • 4 tablespoons extra-virgin olive oil, divided
  • Juice of 1 lime
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon reduced-sodium soy sauce
  • Freshly ground pepper, to taste

Salad

  • 1 pound asparagus, trimmed and cut into 1-inch pieces
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon plus pinch of salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1/2 small clove garlic
  • 2 cups baby mizuna, baby kale or Asian salad mix
  • 2 cups baby red mustard greens, tatsoi or watercress, any tough stems removed
  • 2 tablespoons sesame seeds, toasted (see Tip)

Preparation

  1. To prepare dressing: Preheat oven to 400F.
  2. Rub excess papery skin off garlic head without separating cloves. Slice the tip off, exposing the ends of the cloves. Place the garlic head on a piece of foil, drizzle with 1 tablespoon olive oil and wrap into a package. Put in a baking dish and bake until the garlic is very soft, 40 minutes to 1 hour. Unwrap and let cool slightly. Increase oven temperature to 450F.
  3. Squeeze the garlic pulp into a blender or food processor (discard the skins). Add the remaining 3 tablespoons olive oil, lime juice, vinegar, ginger, sesame oil and soy sauce; blend or process until smooth. Season with pepper.
  4. To prepare salad: Toss asparagus with 2 teaspoons oil, 1/4 teaspoon salt and pepper in a large bowl. Spread in a single layer on a rimmed baking sheet. Roast, stirring once halfway through, until tender and browned, 10 to 15 minutes.
  5. Meanwhile, season a wooden salad bowl by rubbing with 1/2 clove garlic and a pinch of salt. Chop the garlic and add to the bowl along with all the greens. (If leaves are large, tear them into bite-size pieces first.) Pour 1/4 cup of the dressing over the greens. (Cover and refrigerate the remaining 1/2 cup dressing for up to 3 days.) Sprinkle the salad with sesame seeds and the asparagus; toss and serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the dressing for up to 3 days.
  • Tip: To toast sesame seeds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 143 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 246 mg sodium; 422 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (110% dv), Folate (37% dv).


Seared Steak Salad with Edamame & Cilantro

From EatingWell:  March/April 2007 

Look for prewashed packages of Asian-style salad mixes at your supermarket - their peppery, exotic character is great with this full-flavored steak and dressing. Look for fiber- and protein-rich edamame (green soybeans) in the frozen vegetables section of your supermarket.

Ingredients

  • 8 ounces top round steak, 3/4 inch thick, trimmed of fat
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 4 cups mixed Asian greens, or mesclun greens
  • 1 cup snow peas, sliced
  • 1 cup red bell pepper, sliced
  • 1/2 cup shredded red cabbage
  • 1/2 cup cilantro leaves, chopped
  • 1/3 cup shelled edamame, thawed
  • 1/4 cup Sesame Tamari Vinaigrette (recipe follows)

Preparation

  1. Sprinkle steak with salt and pepper. Coat a small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for (at least 5) minutes before slicing.
  2. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates. Top with the steak. Chicken Variation Substitute 8 ounces chicken tenders for the steak. Cook through, 3 to 4 minutes per side. Shrimp Variation Substitute 8 ounces cooked, peeled shrimp for the steak (omit Step 1).

Tips & Notes

  • Make Ahead Tip: Prepare through Step 1; refrigerate for up to 1 day.

Nutrition

Per serving: 328 calories; 9 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 19 g carbohydrates; 42 g protein; 7 g fiber; 679 mg sodium; 949 mg potassium.

Nutrition Bonus: Vitamin C (320% daily value), Vitamin A (120% dv), Zinc (46% dv), Folate (43% dv), Iron (35% dv).


Claire's Mixed Green Salad with Feta Vinaigrette

From EatingWell:  July/August 2009

This salad was inspired by one served during the peak of summer at Claire's Restaurant & Bar in Hardwick. Chef Steven Obranovich of Claire's likes the soft crumbly sheep's-milk feta for this recipe. He cautions that the subtle briny notes of feta can sometimes be overpowered by too much lemon or an olive oil that's too fruity. Saltiness varies from feta to feta too. Add the ingredients a little at a time and taste as you go.

Ingredients

Feta Vinaigrette

  • 3 tablespoons sunflower oil, or canola oil
  • 3 tablespoons extra-virgin olive oil, preferably mild-flavored
  • 1/4 cup finely crumbled feta cheese
  • 1 tablespoon cider vinegar
  • 1 tablespoon red-wine vinegar
  • 2 teaspoons lemon juice, or to taste
  • 1 teaspoon freshly ground pepper, or to taste
  • 1/4 teaspoon salt, or to taste

Salad

  • 8 cups lightly packed mixed salad greens, or arugula, any tough stems removed
  • 2 cups sliced cucumbers
  • 1 1/2 cups cherry tomatoes, halved
  • 5 radishes, thinly sliced
  • 1/4 cup very thinly sliced red onion
Preparation
  1. To prepare vinaigrette: Place sunflower (or canola) oil, olive oil, feta, cider vinegar, red-wine vinegar, lemon juice, pepper and salt in a blender and puree until combined. Adjust seasoning with additional lemon juice, salt or pepper, if desired.
  2. To prepare salad: Toss greens (or arugula) in a large bowl with half the vinaigrette. Mound on a large platter. Arrange cucumbers, tomatoes, radishes and onion on top of the greens. Drizzle the remaining vinaigrette over the salad.

Nutrition

Per serving: 165 calories; 16 g fat (3 g sat, 7 g mono); 6 mg cholesterol; 6 g carbohydrates; 3 g protein; 3 g fiber; 189 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (35% dv), Folate (23% dv).

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Couscous, Lentil & Arugula Salad with Garlic-Dijon Vinaigrette

From EatingWell:  March/April 2009

This hearty combination of whole-wheat couscous and lentils perched atop a lightly dressed bed of arugula makes a tasty vegetarian main-course salad. The lemony vinaigrette is especially good for bringing out the spicy notes of the arugula.

Ingredients

Vinaigrette

  • 1/2 cup extra-virgin olive oil
  • 1/2 cup lemon juice
  • 1/2 cup red-wine vinegar
  • 1/4 cup Dijon mustard
  • 4 small cloves garlic, minced
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Salad

  • 1 1/4 cups vegetable broth, or water
  • 1 cup whole-wheat couscous
  • 2 1/2 cups water
  • 1 cup French green lentils, or brown lentils, rinsed
  • 4 cups arugula, any tough stems removed, or mixed salad greens
  • 1 small cucumber, peeled, seeded and diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Preparation

  1. To prepare vinaigrette: Combine oil, lemon juice, vinegar, mustard and garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with salt and pepper.
  2. To prepare salad: Bring 1 1/4 cups broth (or water) to a boil in a small saucepan. Add couscous, cover, remove from the heat and let stand until the liquid is absorbed, about 5 minutes.
  3. Combine 2 1/2 cups water and lentils in another saucepan. Bring to a boil, reduce heat to a simmer, cover and cook until just tender, 15 to 25 minutes. (Green lentils will be done sooner than brown lentils.) Be careful not to overcook the lentils or they will fall apart in the salad. Drain any excess water and let cool for about 10 minutes.
  4. If arugula leaves are large, tear into bite-size pieces. Toss arugula (or greens) with 1/4 cup of the vinaigrette in a large bowl, then divide among 4 large plates. In the same bowl, toss the couscous and lentils with another 1/4 cup vinaigrette; divide the mixture among the plates. Top each salad with cucumber, tomatoes and feta and drizzle each with 1 tablespoon vinaigrette. (Cover and refrigerate the remaining 1 cup vinaigrette for up to 1 week.)

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the vinaigrette (Step 1) for up to 1 week.

Nutrition

Per serving: 549 calories; 18 g fat (5 g sat, 10 g mono); 17 mg cholesterol; 79 g carbohydrates; 22 g protein; 15 g fiber; 579 mg sodium; 630 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (25% daily value), Iron (20% dv), Potassium (18% dv), Calcium (17% dv).

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