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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
- Preheat
oven to 450°F. 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.
- 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 165°F), 6 to 8 minutes. Transfer the chicken to a
cutting board; let rest for 5 minutes.
- 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
- To prepare dressing: Preheat oven to 400°F.
- 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 450°F.
- 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.
- 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.
- 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
- 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.
- 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
- 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.
- 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
- 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.
- 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.
- 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.
- 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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