yourhealthharmony

Nutrition for Body and Soul

Chicken Saltimbocca

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This healthy chicken saltimbocca recipe makes an impressive, yet fast, classy dinner. Serve this Italian-inspired chicken with roasted broccoli rabe, baked asparagus spears, or serve over fresh spinach, etc.

  • 2 small boneless, skinless chicken breasts (5-6 ounces each) (I like Free-Range Organic)
  • ¼ teaspoon ground pepper
  • 2 thin slices prosciutto
  • 2-4 fresh sage leaves
  • 1½ teaspoons all-purpose flour (flour of your choice)
  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil
  • ¾ cup dry Marsala
  1. Put chicken breasts between pieces of plastic wrap and, using a rolling pin or the smooth side of a meat mallet, bash them to a thickness of about ¼ inch, but don’t bash so hard that they break up. Season with pepper. Wrap a slice of prosciutto around each chicken escalope and put a sage leaf or two on top. Lightly dust the chicken on both sides with flour.
  2. Heat butter and oil in a large skillet over medium heat. Cook the chicken until no longer pink in the middle, about 3 minutes per side. To check if it’s done, stick the tip of a sharp knife into it: the juice that runs out should be clear with no trace of pink. Transfer the chicken to a warm platter and cover with foil.
  3. Add Marsala to the pan and cook over high heat until thickened and reduced by about half, 3 to 4 minutes. Serve the sauce over the chicken.
  • It’s tricky to find individual chicken breasts small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find large chicken breasts, you’ll need just 1 breast for 2 servings—remove the tender and cut it in half crosswise before cooking.

Enjoy!

Thank you Eating Well for this idea!

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Mediterranean Tuna-Spinach Salad

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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

  • 1½ tablespoons tahini
  • 1½ tablespoons lemon juice
  • 1½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced
  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

Yummm!

Enjoy!

Thank you Eating Well for this idea!

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Mediterranean Chickpea Patties

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Ingredients

  • 1 (15.5-ounce) can chickpeas, rinsed and drained
  • 1/2 cup fresh flat-leaf parsley
  • 1 garlic clove, chopped
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 egg, whisked
  • 4 tablespoons all-purpose flour, divided (make substitutions where needed)
  • 2 tablespoons olive oil
  • 1/2 cup low-fat Greek-style yogurt
  • 3 tablespoons fresh lemon juice
  • 8 cups mixed salad greens
  • 1 cup grape tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • Pita chips (optional)

How to Make It

Step 1

Pulse first 4 ingredients (through cumin) and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties. Place remaining flour (or panko crumbs) in a small dish and roll patties in it with floured hands; tap off excess flour.

Step 2

Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.

Step 3

Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing. Serve with pita chips, if desired.

Enjoy!

Thank you Health for this yummy recipe!

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Eggplant Rollatini…Yummmy

I LOVE EGGPLANT!  How about you!?  Here is a great Mediterranean/Italian Eggplant recipe that just looks amazing, don’t you think?

INGREDIENTS:

  • 2 large eggplants, sliced lengthwise
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1–1½ cups marinara sauce
  • 2 large eggs
  • 3 cups spinach
  • 1 package goat feta (4 ounces)
  • 1 teaspoon dried oregano
  • 1 teaspoon parsley
  • 1 teaspoon dried basil
  • 2 cups pecorino romano, grated
  • 1 cup raw sheep cheese, grated

DIRECTIONS:

  1. Preheat oven to 450 F.
  2. While your oven is heating up, cut the ends off of the two eggplants and then slice lengthwise.
  3. Place the eggplant slices on a baking sheet lined with parchment paper and sprinkle with salt and pepper.
  4. Bake for 12–15 minutes, remove and allow to cool.
  5. Reduce heat to 400 F.
  6. In a medium bowl, mix the eggs, goat cheese, spinach, oregano, parsley, basil, 1 cup pecorino romano, ½ cup raw sheep cheese, salt and pepper, mixing until well combined.
  7. In a 9×13 baking dish, add ¾ cup marinara.
  8. Place ¼ cup cheese mixture onto one end of the sliced eggplant, then roll it up and transfer to baking dish, continuing until baking dish is full.
  9. Cover with remaining marinara and cheese.
  10. Bake for 25 minutes and allow to cool for 10 minutes before serving.

Enjoy!

 

Thank you Dr. Axe for this amazing recipe!

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