Seared Tuna with Sauteed Greens

Dairy Free Gluten Fee

Serves 4

Dairy-Free, Gluten-Free

Packed with good nutrition and loaded with flavor, this recipe is a boost for your body and taste buds. Serve with Roasted Rosemary Butternut Squash for a complete meal.

• 4 tuna steaks (1 1/2 pounds total)
• 4 tablespoons olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, finely chopped
• 1 14-ounce can diced tomatoes
• 1 bunch Swiss chard (red or white), stems removed then washed and chopped
• salt and freshly ground black pepper

Marinade

• 3/4 cup orange juice
• 1 tablespoon fresh thyme, finely chopped
• 2 tablespoons extra virgin olive oil

Marinate tuna steaks in orange juice, thyme, and 2 tablespoons of the olive oil for 30 minutes. While the tuna is marinating, saute onion and garlic in 2 tablespoons olive oil over lower to medium heat until softened. Add tomatoes and simmer for 5 minutes. Add chard, cover and cook for 5 to 8 minutes more or until greens are bright green and tender. Season with salt and pepper and set aside.

In a large saute pan, heat the remaining tablespoons of olive oil. When the oil is hot, season the tuna with lots of freshly ground black pepper then sear the tuna for 3-5 minutes on each side for medium-rare. Remove tuna steaks, add marinating liquid and reduce for 3-5 minutes. Serve tuna atop a serving of greens, drizzle with marinade.

Nutrition Info

Per Serving (445g-wt.): 430 calories (210 from fat), 23g total fat, 3.5g saturated fat, 4g dietary fiber, 41g protein, 16g carbohydrate, 80mg cholesterol, 640mg sodium

Turkey & Pumpkin Chili

Dairy-Free, Gluten-Free

Besides adding a sweet nuttiness, pumpkin’s ready source of Vitamin A boosts the nutrition content of this offbeat chili recipe. Garnish each portion with a dollop of sour cream and chopped cilantro.

Serves 6

• 2 tablespoons olive oil
• 1 small onion, chopped
• 1 medium green bell pepper, chopped
• 2 jalapenos, ribs and seeds removed and minced
• 2 cloves garlic, minced
• 1 pound ground white or dark meat turkey
• 1 can (14.5 ounce) diced tomatoes
• 1 can (15 ounce) pumpkin
• 1 cup water
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 can (15 ounce) kidney beans, drained

Heat olive oil in large saucepan over medium-high heat. Add onion, bell pepper, jalapeno and garlic, stirring frequently, for 5 minutes until tender. Add turkey; cook until browned. Add tomatoes with juice, pumpkin, water, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Add kidney beans, cover; stirring occasionally, for 30 minutes.

Nutrition Info

Per serving (13oz/377g-wt.):370 calories (140 from fat), 16g total fat, 3.5 saturated fat, 29g protein, 30g total carbohydrate (9g dietary fiber, 6g sugar), 75mg cholesterol, 590mg sodium

Drunken Herbed Chicken

Dairy-Free, Gluten-Free

This easy to assemble dish makes for an enticing dinner. Slowly simmering to perfection, the warm, pleasant aromas of onion, garlic, white wine and fresh herbs announce a delicious meal. The slow cooking method allows the flavors to fully develop, producing tender, succulent  chicken every time.

Serves 4-6

• 8 skinless chicken thighs 9about 4 1/2 pounds)
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons olive oil
• 1 large yellow onion, thinly sliced
• 1 pound carrots, peeled ad cut into 1-inch diagonal pieces
• 1 cup Chardonnay or dry white wine
• 1 1/4 cups gluten-free chicken broth
• 1 teaspoon fresh rosemary leaves coarsely chopped
• 1/2 teaspoon fresh thyme
• 1 dried bay leaf
• 1/3 cup green onions, white and green parts, diagonal sliced
• 2 cups cooked brown rice

Preheat the oven to 350 F.

Rinse the chicken thighs and pat dry;sprinkle with salt and pepper. Heat the olive oil in a heavy 5-quart Dutch Oven over medium-high heat. Place the chicken in the hot Dutch oven and sear each side until just browned, about 3 minutes. Transfer the chicken to a plate and set aside.

Add the onion to the Dutch oven and saute’ until soft and golden, about 6 minutes. Add the garlic and carrots, and saute’ 2 minutes more. Add the wine, chicken broth, rosemary, thyme and bay leaf, stir to blend. Add the thighs and their juices back to the Dutch oven, and spoon carrots mixture on top. Cover, and place the pot in the preheated oven and bake until the chicken is tender, about 1 hour. Serve with brown rice and garnish with chopped green onions.

Nutrition info

Per serving (626g-wt.):610 calories (170 from fat),19g total fat, 4.5g saturated fat, 71g protein, 28g total carbohydrate (3g dietary fiber, 6g sugar), 280mg cholesterol, 910mg sodium

Chewy Pretzels

Vegetarian

These chewy pretzels take some time to prepare as the dough requires one rise before being shaped, boiled and baked.

Makes 20 pieces

• 1 packet active dry yeast
• 1/2 teaspoon sugar
• 1 cup water, warmed to 110 F
• 1 tablespoon barley malt syrup
• 2 cups whole wheat pastry flour
• 1/2 cup extra virgin olive oil
• 1 teaspoon salt
• 1/4 cup water
• 2 cups all-purpose flour plus extra for rolling

Shaping and baking

• 1 quart water
• 2 tablespoons baking soda
• 2 tablespoons barley malt syrup
• 1 egg, lightly beaten
• 1 tablespoon milk
• coarse salt for sprinkling

Dissolve yeast with sugar and water in large bowl. Stir and let rest until foamy, about 5 minutes. Add barley malt syrup and one cup of the whole wheat flour, salt and olive oil, stirring until the consistency is like pancake batter. Add the remaining whole wheat flour and the 1/4 cup water, beating until smooth. Gradually incorporate the all-purpose flour, one cup at a time, kneading until smooth. Turn out onto a floured surface and knead until smooth and elastic, about 5 minutes. Return to clean, dry bowl, cover with oiled wrap and let rise 30-60 minutes or until doubled.

Preheat oven to 400 degrees F. Place rack in upper third of oven. Grease a cookie sheet.

Heat one quart of water with baking soda and barley malt until almost boiling. Keep on simmer until ready to use. Stir often.

Punch down dough and turn out onto lightly floured surface. Cut dough into 20 equal pieces. Work with one piece at a time, keeping the others covered in the bowl.

Roll a rope about 18 inches long, using the flat of your hand. Holding each end, lay the middle point onto the cookie sheet, cross the two ends, and spiral them into the fat curve of the heart shape. Gently shape the “v” of the bottom and form an attractively plump heart.

Using a slotted spatula, ease the pretzel into the simmering water, and poach 30 seconds on each side. Remove to a drying towel and place on greased cookie sheet.

Mix the lightly beaten egg with one tablespoon milk. When all pretzels have been formed, brush with egg wash and sprinkle with coarse salt.

Bake 13 to 15 minutes until golden brown.

Nutrition Info

Per Serving (1 pretzel, 36g-wt.): 140 calories (60 from fat), 6g total fat, 1g saturated fat, 3g protein, 19g total carbohydrate, (1g dietary fiber, 0g sugar), 10mg cholesterol, 500mg sodium

Pumpkin Bread

Serves 8 to 10

• 1 1/12 cups whole wheat pastry flour
• 1/4 cup oat bran or wheat germ
• 1 teaspoon baking powder
• 2 teaspoons pumpkin pie spice
• 1/4 teaspoon sea salt
• 1/4 teaspoon baking soda
• 6 tablespoons natural evaporated cane sugar such as Sucanat or Florida Crystals
• 1/3 cup organic canola or sunflower oil
• 1/3 cup honey
• 1/3 cup whole or 2% milk
• 1 1/4 cups pureed cooked pumpkin
• 1 large egg
• 1 teaspoon vanilla
• 1 cup chopped walnuts

Preheat oven to 350 degrees F. Coat an 8-inch loaf pan with canola oil cooking spray and set aside.

Combine flour with oat bran or wheat germ, baking powder, pumpkin pie spice, salt, and baking soda in a large bowl.

In a medium bowl, combine sugar with oil, honey, milk, pumpkin, egg, and vanilla. Stir into the dry ingredients. Fold in the walnuts.

Spoon batter into prepared loaf pan. Bake one hour or until done. Cool for 15 minutes on a wire rack. Remove from pan and continue to cool completely.

Nutrition Info

Per Serving (3.6 oz-wt.): 280 calories (150 from fat), 16g total fat, 1.5g saturated fat, less than 4g dietary fiber, 8g protein, 32g carbohydrate, 25mg cholesterol, 150mg sodium