I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’

Amanda Garant MS RD CD – March 2019

 

Halibut Pearl Couscous and Harissa

Makes four 4oz fillets

Ingredients:

1 T canola oil
4 halibut (about 4 oz each)
3/4 t salt
1/2 t black pepper
1 c pre-sliced onion
2 T pre-chopped garlic
2 1/2 c vegetable broth
1 1/4 cups pearl couscous
1 pkg (5 oz) baby spinach
4 plum tomatoes, roughly chopped
3 T harissa paste – or red chili peppers
2 T chopped parsley
1 lemon, cut into wedges

 

Directions:

Heat oil in a large skillet over medium-high heat.  Season fish with ¼ t each of the salt and pepper.  Add to skillet; cook 3 mins per side.  Remove to a plate.

Add onion and garlic; cook 2 mins, stirring so that garlic doesn’t burn.  Add broth and couscous; simmer, covered 4 minutes.  Stir in spinach, tomatoes, harissa and remaining ½ t salt and ¼ t pepper; cook 2 mins.  Return fish to skillet.  Cover and simmer 3 mins or until couscous is tender.

To serve, garnish with parsley and lemon wedges.

 

Meal Plan Counts

1 fillet = 4 proteins, 1 fat/oil,

1 grain, & 1 vegetable

 

Shared By:

Sue T – Spice it up! This flavorful dish is a favorite.

 

Chicken and Artichoke Lasagna

Makes 12 one cup servings

Ingredients:

3 T unsalted butter
2 stalks celery, sliced ¼ inch thick
1 yellow onion, diced medium
5 T all-purpose flour
3 ½ c chicken broth
3 c shredded cooked chicken
1 ½ c roughly chopped marinated artichoke hearts, divided, plus 1 T marinade salt and pepper
1 c fresh breadcrumbs
6 no-boil lasagna noodles

 

Directions:

Preheat oven to 375 degrees.  In a saucepan, melt butter over medium.  Add celery and onion; cook until translucent, 5 mins.  Sit in flour and cook 1 min.  Increase heat and slowly stir in broth.  Bring to a boil, stirring and cook until liquid thickens, 1 min.  Remove from heat.  Stir in chicken and ½ c artichokes; season with salt and pepper.  Mix breadcrumbs with marinade; season with salt and pepper.

Spread ½ c chicken mixture in a 2-quart baking dish.  Top with 2 noodles and 1 ½ c chicken mixture; repeat.  Top with remaining 2 noodles, chicken mixture, and 1 c artichokes, then scatter breadcrumbs on top.  Bake until top is deep golden brown, 30 mins.  Let cool 10 mins.

 

Meal Plan Counts

1 c = 1 protein, 1 dairy, 1 grain, &

1 fat/oil

 

Shared By:

Sue T – This is one of Sue’s favorites! Wonderful recipe to make for a get together.

 

Chicken Pasta Primavera

Makes four 1 cup servings

Ingredients:

12 oz. fusilli
2 green onions
4 t olive oil
1 ½ lbs. skinless, boneless chicken breast halves, cut into 1-in. pieces
1 clove garlic, crushed
1 lb. asparagus, trimmed and cut into 1-in. pieces
1 med. Red pepper, thinly sliced
½ c heavy or whipping cream
¼ t crushed red pepper
½ c freshly grated Parmesan
¼ c loosely packed fresh basil leaves, thinly sliced.

 

Directions:

Heat large covered saucepot of salted water to boiling.  Add pasta and cook as label directs.  Reserve ½ c pasta cooking water.  Drain pasta; return to pot along with reserved cooking water.

Meanwhile, slice onions and reserve 2 T dark-green tops for garnish.  In 12-in. skillet, heat 2 t oil over med-high heat until hot.  Sprinkle chicken with ¼ t salt and ground black pepper.  Add chicken to skillet and cook until no longer pink. Transfer to med bowl; set aside.

Add 2 t oil to a large skillet; reduce heat to med.  Add green onions and garlic; cook 1 min. Add asparagus and red pepper cook until vegetables are tender crispy. Stir in cream, crushed red pepper and ¼ t salt.  Heat to boiling over med-high heat.  Stir in chicken and remove skillet from heat. Mix with noodles and serve!

 

Meal Plan Counts

1 cup = 1 grain, 1 veggie, 1 protein, & 1 fat/oil

 

Shared By:

Sue T – Yummy recipe and makes wonderful left overs!

 

Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday

 

 

Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness