Grilled Pesto Salmon
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Simple grilled salmon with a delightful basil-spinach pesto. Click here for How to Make Pesto video.

Prep Time: 10 mins       Cook Time: 10 mins       Total Time: 20 mins
Serves 4

Ingredients:

Pesto:

½ cup (120 mL) fresh basil leaves
½ cup (120 mL) fresh baby spinach
¼ cup (60 mL) freshly shaved or shredded Parmesan
3 tablespoons (45 mL) pine nuts, walnuts or almonds
2 cloves garlic, peeled
¼ teaspoon (1.25 mL) kosher salt
¼ teaspoon (1.25 mL) ground black pepper
¼ cup (60 mL) olive oil

Salmon:

1-pound (.45 kg) fresh salmon, skin-on
1 tablespoon (15 mL) olive oil
¼ teaspoon (1.25 mL) kosher salt
¼ teaspoon (1.25 mL) ground black pepper

Instructions:

1. Heat a grill or grill pan to medium. Brush oil on the salmon and season with salt and black pepper. Grill flesh side down first for 5 minutes, then flip and cook another 5 minutes or until salmon skin is crispy and the flesh flakes easily when pressed with the back of a fork.
2. While the salmon cooks, place pesto ingredients, except olive oil, in a small blender and puree, drizzling the olive oil in through the vegetable shoot until pesto-like consistency is achieved, scraping the sides as needed. Taste and adjust seasoning, if necessary.
3. During the last 5 minutes of cooking, brush the salmon with the pesto. Serve immediately.

Cooking Tip: I add spinach to my pesto to cut back a bit on the cost, as basil is more expensive than spinach, but the basil flavor still overpowers the spinach, so flavor is not sacrificed. Spinach also adds a boost of nutrition!

Substitution Tip: Try this recipe with chicken or flank steak! Use nutritional yeast instead of Parmesan cheese for a dairy free version.

Nutrition:

Serving Size: 1/4 of recipe
Calories: 322
Sugar: 0g
Sodium: 490mg
Fat: 24g
Saturated Fat: 4g
Unsaturated Fat: 20g
Trans Fat: 0g
Carbohydrates: 4g
Fiber: 1g
Protein: 24g
Cholesterol: 51mg

Grilled White Fish with Pineapple Salsa
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Lightly grilled white fish with fresh pineapple salsa. Click here to learn how to cut a pineapple

Prep time: 15 mins        Cook Time: 6 mins         Total Time: 21 mins
Serves 4

Ingredients:

Pineapple Salsa:
½ medium pineapple, cleaned and finely diced
¼ medium red onion, peeled and finely diced
½ medium jalapeno, seeded and minced
½ cup (120 mL) fresh cilantro, chopped
Zest and juice of 1 medium lime
¼ teaspoon (1.25 mL) kosher salt
¼ teaspoon (1.25 mL) ground black pepper

Grilled Whitefish:
4–4 oz. (.1 kg) white fish filets (halibut, cod, haddock, tilapia, mahi mahi, flounder, etc)
½ tablespoon (7.5 mL) olive oil
¼ teaspoon (1.25 mL) kosher salt
¼ teaspoon (1.25 mL) ground black pepper

Instructions:

1. In a medium glass bowl, stir together the salsa ingredients. Cover and place in the refrigerator.
2. Heat the grill or a grill pan to medium heat. Brush the oil on all sides of the fish filets and sprinkle with salt and black pepper. Place them on the hot grill and cook 2-3 minutes per side or until flakes easily.
3. Serve grilled fish with scoops of pineapple salsa. Store any leftover salsa in the refrigerator for up to 4 days.

Cooking Tip: Use the back of a fork to gently press the thickest part of the fish filet to test doneness. If it bounces back, it is not done. If it starts to flake apart, it is done.

Substitution Tip: Try diced peaches or mango instead of pineapple.

Nutrition:

Serving Size: ¼ recipe
Calories: 156
Sugar: 10g
Sodium: 143mg
Fat: 3g
Saturated Fat: 0g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 14g
Fiber: 2g
Protein: 23g
Cholesterol: 0mg

Grilled Scallops with Salsa Verde
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Simple grilled scallops with roasted or fresh salsa verde.

Prep time: 15 mins        Cook Time: 10 mins       Total Time: 25 mins
Serves 6

Ingredients:

Salsa Verde:

1 ½ pounds (.67 kg) tomatillos, husks removed, halved
½ medium white onion, peeled and quartered
½ medium jalapeno, stemmed and seeded
3–4 cloves garlic, peeled
¾ cup (175 mL) fresh cilantro leaves
Zest and juice of 2 medium limes
1 teaspoon (5 mL) kosher or sea salt
Pinch granulated sugar (optional)

Grilled Scallops:

2 pounds (.9 kg) sea scallops, cleaned and patted dry
2 tablespoons (30 mL) olive oil
½ teaspoon (120 mL) kosher or sea salt
½ teaspoon (120 mL) freshly cracked black pepper

Instructions:

1. To make raw salsa verde: place all salsa verde ingredients in the bowl of a food processor and process until smooth, scraping the sides as needed. Taste and adjust seasoning, if necessary. To make roasted salsa verde: preheat the oven to 400 degrees. Place the tomatillos, onion, jalapeno and garlic on a baking sheet and toss with 1 tablespoon olive oil. Roast 10-12 minutes or until the vegetables are caramelized. Let cool, then transfer the roasted vegetables to the bowl of a food processor, along with the cilantro, lime, salt and sugar (if using), and process until smooth, scraping the sides as needed. Taste and adjust seasoning, if necessary. Refrigerate until ready to use.
2. To make the scallops: preheat the grill or grill pan to medium heat. Brush the scallops with most of the olive oil, then season with salt and black pepper. Once the grill or grill pan is hot, brush with the remaining olive oil, then place the scallops on the grill or grill pan. Cook 2-3 minutes per side or until scallops are lightly firm. Remove and top with salsa verde.

Cooking Tip: If you have leftover salsa verde, you can serve it on tacos, nachos or enchiladas or on top of fish, chicken or steak.

Nutrition:

Serving Size: 1/6 of recipe
Calories: 201
Sugar: 4g
Sodium: 428mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 12g
Fiber: 2g
Protein: 26g
Cholesterol: 47mg

Grilled Teriyaki Chicken Wings
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Grilled chicken wings with homemade pineapple teriyaki sauce.

Prep time: 10 mins        Cook Time: 20 mins       Total Time: 30 mins
Serves 6

Ingredients:

Teriyaki Sauce:

1 cup (240 mL) pineapple juice
2 tablespoons (30 mL) cornstarch
¼ cup (60 mL) low sodium soy sauce
3 tablespoons (45 mL) brown sugar
1 tablespoon (15 mL) honey
1 clove garlic, peeled and finely minced
½-piece ginger, peeled and finely minced

Grilled Chicken Wings:

2 pounds (.9 kg) chicken wings
1 tablespoon (15 mL) olive oil
½ teaspoon (2.5 mL) kosher or sea salt
½ teaspoon (2.5 mL) ground black pepper

Instructions:

1. Preheat the grill to medium.
2. In a small bowl, whisk together the pineapple juice and cornstarch until dissolved. Whisk in the soy sauce, brown sugar, honey, garlic, and ginger. Transfer to a small saucepan and bring to a simmer on medium heat, whisking until thickened, about 2-3 minutes. Remove from the heat and set aside. Reserve half for brushing on the wings during cooking and half for serving.
3. Brush the chicken wings with oil, then sprinkle with salt and black pepper. Grill 8-10 minutes per side or until chicken is cooked through (reaches an internal temperature of 165 degrees). During the last few minutes of grilling, brush chicken wings with the teriyaki sauce.
4. Remove the wings from the grill and use a clean brush to brush the remaining teriyaki sauce on top. Serve

Cooking Tip: Make the teriyaki sauce in advance for a quick weeknight meal.
Make it a Meal: Serve with Lightened-Up Potato Salad

Nutrition:

Serving Size: 1/8 of recipe
Calories: 317
Sugar: 10g
Sodium: 485mg
Fat: 20g
Saturated Fat: 5g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 13g
Fiber: 0g
Protein: 21g
Cholesterol: 85mg

Grilled Chicken with Blueberry Apple Salsa over Cooked Farro
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Prep time: 15mins         Cooking time: 15 mins   Total time: 30 mins
Serves 4

Ingredients:

½ tablespoon (7.5 mL) canola oil
1-pound (.45 kg) chicken breast
1/8 teaspoon (.6 mL) each freshly cracked black pepper and kosher salt
2 cups (480 mL) fresh blueberries
½ cup (120 mL) diced granny smith apple, unpeeled
2 tablespoons (30 mL) freshly chopped cilantro
1 teaspoon (5 mL) diced jalapeno
¼ medium red onion, thinly sliced
1 teaspoon (5 mL) ground cumin
1 tablespoon (15 mL) freshly squeezed lime juice
2 cups (480 mL) cooked farro

Instructions:

1. Rub the chicken breast with the oil, salt and pepper and grill 5-7 minutes on each side turning once.  Cook to 165F Internal temperature. Set aside.
2. Slice the blueberries in half.   In a large bowl combine the apples, lime juice, blueberries, cilantro, jalapeno, onion, cumin, and pepper.  Mix thoroughly.
3. To prepare: Place 1/2 cup farro on plate, top with 1 chicken breast sliced in strips, top chicken with 3/4 cup blueberry apple salsa.

Nutrition:

Calories: 340
Sugar 9g
Sodium 260mg
Total fat: 5g
Sat/trans fat: 1.5g
Carbs: 40g
Fiber: 5g
Protein: 35g
Cholesterol: 102 mg

Grilled Tandoori Chicken Cucumber Raita Sandwich
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Prep time: 1-hour          Cooking time: 15 mins               Total time: 75 mins
Serves: 4

Ingredients:

Chicken:

1 teaspoon (5 mL) fresh cilantro, chopped
¼ cup (60 mL) plain fat-free yogurt
1 tablespoon (15 mL) curry powder
1 teaspoon (5 mL) chili powder
¼ teaspoon (1.25 mL) garlic powder
1 teaspoon (5 mL) canola oil
4 each 4-ounce (.1 kg) boneless, skinless chicken breast

Instructions:

1. Toss the chicken with all the ingredients in bowl. Cover and refrigerate for at least 1 hour before cooking, up to 2 hours.
2. Preheat grill to 425F degrees and lightly spray grill with oil. Remove Chicken from marinade and place on hot grill. Grill chicken for around 5 minutes on each side or until juices run clear and internal temperature 165F.

Raita:

1/8 teaspoon (.6 mL) kosher salt
1/8 teaspoon (.6 mL) ground cumin
¼ cup (60 mL) plain fat free yogurt
¼ cup (60 mL) cucumber, peeled and seeded

Instructions:

1. Peel and grate cucumber. Stir yogurt with a wire whisk in a small serving bowl. Add grated cucumber. 
2. Add salt and ground cumin. Serve immediately or cover and refrigerate until ready to serve.

Serve chicken on a toasted whole grain bun and top with 1 ounce of cucumber raita.

Nutrition:

Calories: 420
Sugar 9g
Sodium 570mg
Total fat: 12g
Sat/trans fat: 3g
Carbs: 40g
Fiber: 1g
Protein: 40g
Cholesterol: 190mg

Portobello Mushroom Burger with Caramelized Onion and Sun-Dried Tomato Aioli on Toasted Wheat Bun
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Prep time: 10 mins        Cooking time: 20 mins               Total time: 30 mins

Ingredients:

Burgers:

8 each fresh portobello mushroom caps
½ cup (120 mL) salad greens
16 slices of fresh tomatoes
8 Whole Wheat hamburger buns

Marinade:

½ cup (120 mL) balsamic vinegar
½ shallot, peeled and diced
2 garlic cloves, peeled and minced
¼ cup (60 mL) chopped fresh parsley
1 teaspoon (5 mL) chopped fresh rosemary
¾ teaspoon (3.75 mL) kosher salt
¾ teaspoon (3.75 mL) freshly cracked black pepper
½ cup (120 mL) olive oil

Instructions:

1. Stir to combine all marinade ingredients
2. Clean the mushrooms and marinate overnight in fridge.
3. Grill portobello until tender, slice on bias or serve one whole grilled mushroom per sandwich. Press out excess juices before assembly.  Toast buns.
4. To assemble add 1/2 oz of lettuce, 2 slices of tomato, 1 mushroom, 1 oz of caramelized onions and spread Tbsp of aioli on the top of bun.  Close and serve.

Toppings:

Sun-dried tomato aioli: in a bowl cover 2 tablespoons chopped sundried tomatoes in hot water and soften for 5-10 minutes. Drain excess water as necessary. In another bowl, combine ½ cup light mayonnaise and minced garlic. Whisk in hydrated sundried tomatoes.

To caramelize onions: Peel and cut onion into rings. Heat oil in large sauté pan and add onion rings and cook over low heat until browned and translucent. You can do this ahead and keep the onions in a container in the refrigerator. Note: including caramelized onions will add additional 20-30 minutes to cook time.

Nutrition:

Serving Size: 1 burger
Calories: 280
Sugar: 10g
Sodium: 470mg
Total fat: 11
Sat/trans fat: 1g
Carbs: 41g
Fiber: 7g
Protein: 8g
Cholesterol: 5mg

Lemony Broccoli Pasta Salad
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Rotini, broccoli, red onion, and sunflower seeds tossed in a creamy yogurt lemon dressing.

Prep time: 15 mins        Cook Time: 15 mins       Total Time: 30 mins
Serves 8

Ingredients:

1 cup (240 mL) whole grain or veggie rotini
½ cup (120 mL) plain non-fat Greek yogurt
2 tablespoons (30 mL) mayonnaise
2 tablespoons (30 mL) apple cider vinegar
1 tablespoon (15 mL) granulated sugar
Zest and juice of 1 medium lemon
¾ teaspoon (3.75 mL) kosher salt
1 medium head broccoli, chopped into bite-sized pieces
½ medium red onion, peeled and minced
½ cup (120 mL) sliced almonds or roasted sunflower seeds, divided

Instructions:

1. Bring a large pot of water to a boil. Cook rotini according to package directions. Drain and rinse with cold water.
2. In a large glass bowl, whisk together the Greek yogurt, mayonnaise, vinegar, sugar, lemon zest and juice and salt. Taste and adjust the seasoning, if necessary.
3. Add the cooked cooled pasta, broccoli, red onion and half of the almonds or sunflower seeds to the bowl and toss to coat. Refrigerate at least 30 minutes.
4. Transfer to a serving bowl and top with the remaining almonds or sunflower seeds. Serve.

Cooking Tip: Add a protein to make it a meal! This goes well with grilled chicken or salmon.

Nutrition:

Serving Size: 1/8 of recipe
Calories: 200
Sugar: 4g
Sodium: 151mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 4g
Protein: 8g
Cholesterol: 3mg

Three Bean Salad
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

A simple three bean salad with green, kidney and great northern beans and a light olive oil dressing. Watch video here.

Prep time: 15 mins        Cook Time: 5 mins         Total Time: 20 mins
Serves 6

Ingredients:

Dressing:

⅓ cup (80 mL) white vinegar
¼ cup (60 mL) olive oil
1 ½ tablespoons (22.5 mL) granulated sugar
1 teaspoon (5 mL) Dijon mustard
¾ teaspoon (3.75 mL) kosher or sea salt
½ teaspoon (2.5 mL) ground black pepper
½ teaspoon (2.5 mL) celery salt

Salad:

1-pound (.45 kg) green beans, trimmed and cut into 2-inch pieces
15-ounce can no salt added dark red kidney beans
15-ounce can no salt added great northern beans
3 medium stalks celery, diced
¼ sweet onion, peeled and thinly sliced (optional)
¼ cup  (60 mL)flat-leaf Italian parsley, chopped

Instructions:

1. Bring a medium pot of water to a boil.
2. In a medium mixing bowl, whisk together the dressing ingredients. Set aside.
3. Place the green beans into the boiling water and cook 4-5 minutes or until slightly tender. Transfer to a bowl of ice water and let them sit 2-3 minutes. Drain and transfer them to the bowl with the dressing.
4. To the bowl, add the kidney beans, great northern beans, celery, onion (if using) and parsley to the bowl and toss with the dressing. Place a lid on the bowl and refrigerate at least 30 minutes. Stir and taste and adjust seasoning, if necessary. Serve.

Storage Tip: This salad keeps up to 3 days in the refrigerator.

Nutrition:

Serving Size: 1/6 of recipe
Calories: 250
Sugar: 6g
Sodium: 346mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 31g
Fiber: 13g
Protein: 8g
Cholesterol: 0mg

Creamy Cucumber Salad
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Cucumber and red onion salad with a creamy yogurt, vinegar, and dill dressing.

Prep time: 15 mins        Cook Time: 0 mins         Total Time: 15 mins
Serves 8

Ingredients:

½ cup (120 mL) plain Greek yogurt
2 tablespoons (30 mL) olive oil
2 tablespoons (30 mL) pickle juice (or white or apple cider vinegar)
2 tablespoons (30 mL) fresh dill, chopped
½ teaspoon (2.5 mL) garlic powder                                       
¼ teaspoon (1.25 mL) coarse salt
¼ teaspoon (1.25 mL) ground black pepper
2 medium English cucumbers, thinly sliced
¼ medium red onion, peeled and thinly sliced

Instructions:

1. In a large bowl, whisk together yogurt, olive oil, lemon zest and juice, dill, garlic powder, salt and black pepper until combined.
2. Fold in the cucumbers and onion until combined. Refrigerate at least 30 minutes.

Cooking Tip: Try white or apple cider vinegar instead of pickle juice for a lower sodium salad.

Nutrition:

Serving Size: 1/8 of recipe
Calories: 80
Sugar: 4g
Sodium: 476mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 8g
Fiber: 3g
Protein: 3g
Cholesterol: 2mg

Strawberry Kale Feta Salad
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Get a boost of nutrition with this simple summer salad. Watch how to toast walnuts here.

Prep time: 10 mins        Cook Time: 0 mins         Total Time: 10 mins
Serves 4

Ingredients:

Dressing:

¼ cup (60 mL) balsamic vinegar
3 tablespoons (45 mL) olive oil
1 tablespoon (15 mL) poppy seeds
1 tablespoon (15 mL) honey
1 teaspoon (5 mL) Dijon mustard
½ teaspoon (2.5 mL) kosher or sea salt
¼ teaspoon (1.25 mL) freshly ground black pepper

Salad:

1 large head kale, stems removed and thinly sliced
1-pound (.45 kg) strawberries, trimmed and halved
½ cup (120 mL) crumbled feta cheese
½ cup (120 mL) chopped walnuts or pecans, toasted

Instructions:

1. In a small bowl or jar, whisk or shake together the dressing ingredients until combined. Taste and adjust seasoning, if necessary.
2. Place the kale in a large bowl and toss with half of the dressing. Use your hands to massage the kale until it’s slightly broken down.
3. Distribute the kale to plates or bowls and top with strawberries, feta and toasted walnuts. Drizzle each with the remaining dressing. Serve.

Cooking Tip: Massaging the kale with the dressing or olive oil breaks it down a bit so it’s a more pleasurable eating experience. It takes the bitterness away from the kale and makes it easier to chew.
Substitution Tip: Swap kale for fresh spinach.

Nutrition:

Serving Size: 1/4 of recipe
Calories: 269
Sugar: 13g
Sodium: 259mg
Fat: 25g
Saturated Fat: 5g
Unsaturated Fat: 20g
Trans Fat: 0g
Carbohydrates: 21g
Fiber: 3g
Protein: 7g
Cholesterol: 17mg

Lightened Up Potato Salad
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

A lightened-up potato salad with yogurt dill dressing, perfect for the summer months.

Prep time: 15 mins        Cook Time: 15 mins       Total Time: 30 mins + 30 mins refrigeration
Serves 8

Ingredients:

Potato Salad:

5 large eggs
1 ½ lbs. (.67 kg) baby red potatoes, quartered – watch video how to chop potatoes
3 medium stalks celery, diced
½ cup (120 mL) flat-leaf Italian parsley, chopped

Yogurt Dill Dressing:

½ cup (120 mL) plain Greek or regular yogurt
¼ cup (60 mL) mayonnaise
3 tablespoons (45 mL) Dijon mustard
2 tablespoons (30 mL) olive oil
Zest and juice of ½ medium lemon
2 tablespoons (30 mL) fresh dill, chopped
¾ teaspoon (3.75 mL) kosher salt
¾ teaspoon (3.75 mL) granulated sugar
½ teaspoon (2.5 mL) ground black pepper
¼ teaspoon (1.25 mL) celery salt

Instructions:

1. Bring a saucepan filled ¾ of the way full with water to a boil. Gently add the eggs with a slotted spoon and boil 12-13 minutes. Drain and place the eggs in ice water until cooled. Peel the eggs and rinse with cold water. Cut into quarters and set aside.
2. In a separate large pot, bring a gallon of water to a boil. Add the potatoes and cook 7-9 minutes or until slightly tender. Drain and rinse with cold water. Place the potatoes, eggs, celery and parsley in a large bowl.
3. In a separate small bowl, whisk together the yogurt, mayonnaise, Dijon, olive oil, lemon zest and juice, dill, salt, sugar, black pepper and celery salt. Taste and adjust seasoning, if necessary. Add the dressing to the large bowl with the potatoes, eggs, celery and parsley and stir to combine. Refrigerate at least 30 minutes.

Cooking Tips: Make the salad and dressing in advance and assemble about an hour before eating. The small amount of sugar added to the dressing acts as a balancer for the acidic and tangy ingredients like yogurt, Dijon and lemon.
Substitution Tips: You can use Greek or regular yogurt for this recipe. The nutrition facts have been configured using Greek yogurt.

Nutrition:

Serving Size: 2/3 cup
Calories: 232
Sugar: 2g
Sodium: 247mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 3g
Protein: 8g
Cholesterol: 120mg

Tomato Bruschetta
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Classic garden tomato bruschetta with basil and balsamic vinegar atop whole grain crostinis.

Prep time: 15 mins        Cook Time: 10 mins       Total Time: 25 mins
Serves 8

Ingredients:

Crostini:

12-ounce whole grain baguette, sliced ½-inch thick
½ tablespoon (7.5 mL) olive oil
Dash kosher or sea salt

Bruschetta:

2 large tomatoes, cored and diced (about 4 cups)
¼ cup (60 mL) fresh basil, chiffonade
2 tablespoons (30 mL) olive oil
1 tablespoon (15 mL) balsamic vinegar
½ teaspoon (2.5 mL) kosher or sea salt
¼ teaspoon (1.25 mL) freshly ground black pepper

Instructions:

1. Preheat the oven to 400 degrees.
2. Line the baguette slices on a baking sheet and drizzle with olive oil and sprinkle with salt. Bake 8-10 minutes or until lightly browned and crisp. Let cool.
3. In a medium bowl, stir together the tomatoes, basil, olive oil, balsamic, salt and black pepper. Taste and adjust the seasoning, if necessary.
4. Spoon tomato bruschetta onto each crostini. Serve.

Cooking Tip: If the tomato mixture becomes liquid, strain it and discard the liquid.

Nutrition:

Serving Size: 1/8 of recipe
Calories: 152
Sugar: 2g
Sodium: 342mg
Fat: 4g
Saturated Fat: 1g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 24g
Fiber: 1g
Protein: 4g
Cholesterol: 0mg

Watermelon and Feta Skewers
Optum Global Solutions

Prep time: 15 mins        Cook time: 0 mins         Total time: 15 mins
Serves 12

Ingredients:

2 cups (250 gms) feta cheese, cut into small cubes
6 cups (750 gms) fresh watermelon, cut into same-sized cubes
24 small mint leaves (torn in half to uniform size)
Sea salt
Freshly ground pepper
2 tablespoons (30 mL) balsamic vinegar
2 tablespoons (30 mL) extra-virgin olive oil
Wooden toothpicks

Instructions:

1. Thread a cube of watermelon onto a skewer, add a mint leaf and finish with a cube of feta cheese.  Repeat until you have 24 skewers and set the completed skewers on a platter. 
2. Drizzle with olive oil, sea salt, freshly ground pepper and balsamic vinegar. Serve.

Nutrition:

Serving size: 2 skewers
Calories: 96
Sugar: 5g
Sodium: 240mg
Total Fat: 7g
Carbohydrates: 6g
Fiber: 0g
Protein: 3g
Cholesterol:18mg

Grilled Pineapple with Honey and Lime
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Cooking time: 15 minutes         Total time: 75 minutes         Serves 8

Ingredients:

1 each pineapple
2 tablespoons (30 mL) fresh lime juice
2 tablespoons (30 mL) honey
½ teaspoon (2.5 mL) freshly grated lime zest

Instructions:

1. Cut top and skin off the whole pineapple, leaving whole.
2. Cut each pineapple in half lengthwise. Then cut each half into 4 wedges.
3. Remove 1/4 inch of the core.
4. Make syrup by combining lime juice, honey, and lime zest.  Stir until the honey is dissolved. Add pineapple and turn gently to coat on all sides. Let marinate at room temperature for 1-hour, rotating wedges several times.
5. Heat grill to medium. Remove pineapple from syrup and reserve syrup. Grill all three sides of the pineapple, about 10 minutes. Place warm pineapple back into the syrup and let cool. Arrange pineapple wedges on serving platter.

Nutrition:

Serving Size: 1/8 pineapple wedge
Calories: 100
Sugar: 20g
Sodium: 2mg
Total fat: 0
Carbs: 27g
Fiber: 2g
Protein: 0
Cholesterol: 0mg

Grilled Vegetables with Balsamic Vinaigrette
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Cooking time: 15 minutes         Total time: 20 minutes
Serves 8 ½ cup portion with 1 tablespoon of vinaigrette

Ingredients:

Grilled Vegetables

2 portobello mushrooms
2 red bell peppers, sliced
2 zucchinis, sliced
2 yellow squash, sliced
1 red onion, sliced
1 pinch of salt and pepper
1 tablespoon (15 mL) extra-virgin olive oil

Instructions:

1. Preheat Grill.  Clean portobello mushrooms. Slice vegetables into 1/4" thick slices/planks. Toss vegetables with oil, salt and pepper.
2. Grill all vegetables on both sides until tender and char marks visible, 3-4 minutes per side. 

Vinaigrette

¼ cup (60 mL) balsamic vinegar
¼ cup (60 mL) red wine vinegar
¼ teaspoon (1.25 mL) kosher salt
¼ teaspoon (1.25 mL) ground black pepper
¼ cup (60 mL) freshly chopped herbs of your choosing (parsley, oregano, basil etc)
1 cup (240 mL) olive oil

Instructions:

1. In a mixing bowl or blender whisk together the vinegars, salt, pepper, herbs. Drizzle the oil into the vinegar while mixing to emulsify. You will have extra vinaigrette for salads!

Nutrition:

Calories: 130
Sugar 4g
Sodium: 85mg
Total fat: 11g
Sat/trans fat: 0
Carbs: 6g
Fiber: 2g
Protein: 2g
Cholesterol: 0 mg

Radish Cucumber Jicama Salad
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Cook time: 0 mins         Total time: 10 mins         Serves 8

Ingredients:

1 large English cucumber, seeds removed
6 fresh radishes
1 medium jicama
1/4 cup (60 mL) scallions
½ cup (120 mL) cilantro
1 tablespoon (15mL) olive oil
2 tablespoons (30 mL) freshly squeezed lime juice
1/8 teaspoon (.6 mL) kosher salt
1 teaspoon (5 mL) ground cumin
1 teaspoon (5 mL) chili powder (more to taste)

Instructions:

1. Cut cucumber, radishes and jicama into ½ inch cubes. Chop cilantro and scallions. Combine in large bowl.
2. Whisk together olive oil, lime juice, kosher salt and sriracha. Taste and adjust to your liking.
3. Coat vegetables with olive oil-lime mixture.

Nutrition:

serving size: ½ cup
Calories: 45
Sugar: 2g
Sodium: 60mg
Total fat: 2g
Sat/trans fat: 0g
Carbs: 6g
Fiber: 3g
Protein: 1g
Cholesterol: 0mg

Watermelon Tomato Salad
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Cook time: 0 mins         Total time: 10 mins         Serves 8

Ingredients:

¼ cup (60 mL) white balsamic vinegar or white wine vinegar
2 tablespoons (30 mL) freshly chopped basil
2 quarts, cut into 1-inch cubes, watermelon
1 teaspoon (5 mL) kosher salt
1 teaspoon (5 mL) freshly cracked black pepper
4 tomatoes (look for heirloom varieties at the farmer’s market)
2 tablespoons (30 mL) canola oil

Instructions:

1. Combine vinegar, oil, and basil in a bowl, and mix well.
2. Add watermelon to the vinegar mixture and gently toss to coat. Slice the tomatoes into 6 slices each and place on bottom of serving dish.  Place watermelon mixture on top and season with salt and pepper. 
3. Portion 3 slices of tomato and 1 cup watermelon mixture.

Nutrition:

Calories: 90
Sugar 11g
Sodium 250mg
Total fat: 4g
Sat/trans fat: 0
Carbs: 14g
Fiber: 1g
Protein: 1g
Cholesterol: 0mg

Charred Green Bean Salad with Peanuts
Christianna Gozzi MA, MS, RD, Eurest at UHG onsite dining

Cooking time: 10 minutes         Total time: 15 minutes
Serves 8 - ½ cup servings

Ingredients:

1 teaspoon (5 mL) fish sauce
1 teaspoon (5 mL) garlic, minced
1 ¾ teaspoons (8.75 mL) sesame oil
3 tablespoons (45 mL) fresh mint, chopped
1 yellow onion, cut in ¼ rings
2 teaspoons (10 mL) canola oil
2 pounds (.9 kg) green beans, ends snipped
¼ teaspoon (1.25 mL) crushed red chili flakes
1 teaspoon (5 mL) honey
1/3 cup 80 mL) unsalted and roasted peanuts, chopped
1 teaspoon (5 mL) granulated sugar

Instructions:

1. In a mixing bowl combine fish sauce, sugar, honey, sesame oil, garlic and crushed red pepper flakes and whisk together. Set aside for final step.
2. In a large bowl toss green beans in half the amount of oil. 
3. Brush the canola oil on both sides of onion slices and place on sheet pan.
4. Grill the green beans and onions on a hot grill turning occasionally until the vegetables are charred in spots but still crunchy, about 5-6 minutes. Remove from grill and cool slightly. 
5. Cut beans in half and rough chop the onions.
6. In a bowl, mix green beans, onions, dressing, mint, and peanuts. Toss well and place in serving vessel and hot hold until service. This can also be served cold.

Nutrition:

Calories: 150
Sugar: 9g
Sodium: 120mg
Total fat: 7
Sat/trans fat: 1
Carbs: 18g
Fiber: 6g
Protein: 5g
Cholesterol: 0mg

Watermelon Lime Mocktail
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

Prep time: 15 mins        Cook time: 0 mins         Total time: 45 mins
Serves 4

Ingredients:

6 cups cubed seedless watermelon (about 1 mini watermelon)
Zest and jice of 2-3 medium lime
1 tablespoon (15 ml) agave nectar (optional)
Mint sprigs and extra lime wedges, for garnish

Instructions:

1. Place the cubed watermelon in a bowl and into the freezer at least 30 minutes.
2. Place the cubed frozen watermelon, lime zest and juice and agave nectar (if using) in a blender. Puree until smooth. 
3.  Pour into 4 cocktail glasses, then garnish with sprigs of mint and lime wedges. Serve immediately.

Nutrition:

Serving size: ¼ recipe
Calories: 74
Sugar: 15g
Sodium: 3mg
Total Fat: 0g
Carbohydrates: 19g
Fiber: 1g
Protein: 1g
Cholesterol: 0mg

Watermelon Mint Granita
Julie Andrews, Chef and Registered Dietitian Stride in the Kitchen

A frozen watermelon, lime and mint dessert.

Prep time: 10 mins        Cook time: 0 mins         Total Time: 10 mins + 1 hr freezer
Serves: 12

Ingredients:

3 pounds (1.35 kg) watermelon, peeled and cubed (about 8 cups)
Zest and juice of 1 medium lime
5–6 fresh mint leaves
1 tablespoon (15 mL) granulated sugar (optional)

Instructions:

1. Place the cubed watermelon, lime zest and juice, mint leaves and sugar (if using) in a blender. Blend until smooth.
2. Transfer the mixture to a 9×13 baking dish. Place on a flat surface in the freezer for 60 minutes. Remove from the freezer and use a fork to break up the mixture into ‘shaved ice’. Scoop into dishes and serve immediately.

Cooking Tip: If the granita mixture has been in the freezer for more than 60 minutes and is rock hard, take it out of the freezer and let sit at room temperature for 30-60 minutes, then use the fork to bread up the mixture into ‘shaved ice’.

Nutrition:

Serving Size: 1/12 of recipe
Calories: 37
Sugar: 7g
Sodium: 1mg
Fat: 0g
Saturated Fat: 0g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 9g
Fiber: 0g
Protein: 1g
Cholesterol: 0mg