Best Spring Recipes | Hilton Head Health

DECONSTRUCTED PESTO FARRO SALAD

INGREDIENTS: Deconstructed Pesto Farra Salad

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

GRILLED CHICKEN PARMESAN

INGREDIENTS: Grilled Chicken Parmesan

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:

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:

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:

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

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