Best Spring Recipes

DECONSTRUCTED PESTO FARRO SALAD

INGREDIENTS:

1 cup                          Farro, uncooked

3 cups                       Water

2 cups                        Basil, fresh, chiffonade

¼ cup                         Lemon, fresh juice

2 tablespoons            Garlic, minced

1 tablespoon               Olive oil

3 tablespoons             Pine nuts

2 tablespoons             Parmesan, cheese

METHOD:

• To prepare farro; Combine farro and water in a medium sauce pot bring water to a boil. Once boiling, bring heat to a low and put a lid on top. Allow farro to steam, about 15-17 minutes or until all of the water is absorbed and the farro is al dente.
• Once farro is cooked, allow to cool.
• Combine lemon juice and olive oil in a blender, blend until smooth.
• In a bowl combine, cooked and cooled farro, lemon/olive oil mixture, basil, garlic, pine nuts, and parmesan cheese. Serve cold.

Chef’s Note; Who doesn’t love pesto? This salad is great with many other whole grains. Substitute farro for quinoa, barley, or freekeh. 

NUTRITION

Serves: 8 | Serving Size: ¼ cup | Calories: 150 | Fat: 6 grams | Sodium: 35 milligrams | Carbohydrates: 20 grams | Protein: 3 grams | Fiber: 1 grams

GRILLED CHICKEN PARMESAN

INGREDIENTS:

4 each                        Chicken breasts, 4 ounces each

2 teaspoons                Onion powder

2 teaspoons                Garlic powder

¼ teaspoon                 Salt

½ teaspoon                 Black pepper, ground

1 Tablespoon              Italian seasoning

½ teaspoon                 Olive oil (coating the grill)

2 ounces                     Marinara sauce

2 Tablespoons            Parmesan cheese, shredded

2 Tablespoons            Mozzarella cheese, shredded

METHOD:

• Preheat grill.
• Preheat oven at 350 degrees.
• In a bowl combine chicken breast, onion powder, garlic powder, salt, pepper, and Italian seasoning. Evenly coat chicken breast with seasonings.
• Spray or coat grill with olive oil.
• Place chicken on grill. Cook chicken about 4 minutes per side.
• Remove chicken from grill and place on a sheet tray.
• Spoon 1 tablespoon of marinara and 1/2 tablespoon of parmesan, ½ tablespoon of mozzarella cheese on each chicken breast.
• Bake chicken in the oven for 9-12 minutes or until the internal temperature has reached 160 degrees. Allow to rest for about 5 minutes and carry over cook to 165 degrees. 

NUTRITION:

Servings: 4 | Calories: 180 calories | Fat: 5 grams | Sodium: 410 milligrams | Carbohydrates: 3 grams | Fiber: 1 gram | Protein: 28 grams

SPRING SALAD

INGREDIENTS:

2 ounces                   Spring Mix

1 teaspoon               Pistachios, toasted, chopped

1 teaspoon               Goat cheese, crumbled

3 each                       Strawberries, halved lengthwise

½ ounce                    Strawberry vinaigrette (see recipe)

METHOD:

• Combine spring mix, and strawberry vinaigrette in a bowl.
• Place sliced strawberries in a circle around the plate.
• Place dressed greens in the center of the circle.
• Top with; pistachios and goat cheese.

NUTRITION:

Serves: 1 | Serving Size: 1 composed salad | Calories: 80 | Fat: 4 grams | Sodium: 80 milligrams | Carbohydrates: 10 grams | Protein: 3 grams | Fiber: 3 grams

STRAWBERRY VINAIGRETTE

Ingredients

1 cup                          Strawberries, fresh, sliced         

½ cup                         White balsamic vinegar

1 ½ tablespoon           Dijon mustard

1 ½ tablespoon           Agave

¼ cup                         Extra virgin olive oil

METHOD:

• Add everything to the blender and begin to blend. 
• Blend until smooth.

NUTRITION:

Serves: 25 | Serving Size: ½ ounce | Calories: 30 | Fat: 2.5 grams | Protein: 0 grams | Carbohydrates: 2 grams | Sodium: 25 milligrams | Fiber: 0 grams

LEMON BAR

INGREDIENTS:

Crust:

½ cup                             Sugar, granulated

6 Tablespoons                Butter, unsalted

4 Tablespoons                Applesauce, unsweetened

2 cups                            Flour

Filling:

6 each                              Eggs, large

1 ½ cups                          Sugar, granulated

4 teaspoons                     Lemon Zest, fresh

½ cup                               Lemon juice, fresh

6 tablespoons                  Flour

1 teaspoon                       Baking powder

½ teaspoon                      Kosher salt

METHOD:

• Preheat oven to 350 degrees F.

Crust

• Using a stand mixer, beat ½ cup sugar, applesauce, and the butter together on a medium speed until creamy.
• On a low speed, slowly add in 2 cups of flour.
• Gently press mixture across the bottom of a greased 16-inch square baking pan.
• Bake for 15 minutes and allow to cool.

Filling

• In a clean mixing bowl, beat eggs on medium until foamy.
• Add remaining ingredients; sugar, zest, juice, flour, baking powder, and salt. Beat until blended.
• Pour mixture over crust and bake 20-25 minutes.
• Set aside, cool and serve.

NUTRITION:

Serves: 30 | Calories: 130 | Fat: 3.5 grams | Sodium: 50 milligrams