Gingered Cabbage recipe

vegetables on a woodden table ready to be cooked
This is the cabbage recipe for those who think they don’t like cabbage. Lisa Corrado of Lisa Corrado Nutrition  has shared this simply delicious side dish as an option. Thinly-sliced cabbage gets flavor from being browned well in the pan and from freshly grated ginger. Eat as much as you like! It serves four to six people.
Gingered Cabbage
Ingredients
2 tablespoons olive oil
1 medium yellow onion, finely chopped
2 garlic cloves, finely chopped
2 tablespoons grated fresh ginger
1 medium head green cabbage, cored and thinly sliced
½ cup chicken stock (can substitute vegetable broth)
salt & pepper
Directions
Get out your largest sauté pan, or use two pans if needed. You’ll want the cabbage to spread out in a single layer as it cooks.
Heat the olive oil over medium heat. Add the onion and garlic and cook until softened, stirring occasionally, about 5 minutes.
Add the ginger and cook for another minute. Add the cabbage and cook until softened and caramelized, stirring occasionally, about 20 minutes.
Add the broth and scrape up the browned bits from the bottom of the pan. Continue to cook until most of the liquid has evaporated, about 5 minutes. Season with salt & pepper and serve.
Download the printable Gingered Cabbage PDF for shopping!

Mexican Lasagna by Lisa Corrado Nutrition

Homemade Lasegne with Ricotta Cheese and SpinachHere’s a Mexican take on the classic Italian lasagna which Lisa Corrado, of Lisa Corrado Nutrition, is sharing with us today. Lisa loves dishes like lasagna because you can add or subtract practically anything you like, making it truly Flex·Able, one of the big features of a lot of Lisa’s recipes.
Mexican Lasagna
Serves 4-6
Ingredients
Flex·Able option: 1 pound very lean ground beef, turkey or chicken
1 medium onion, chopped
1 tablespoon ground cumin
1 garlic clove, minced
½ teaspoon salt
3 cups low-fat cottage cheese
4 cups prepared salsa
1½ cups low-fat sour cream
4 high-fiber 8” tortillas, sliced in half (choose corn for gluten-free)
6 ounce jar chopped green chiles
1¾ cup low-fat shredded Monterey Jack cheese
½ cup chopped cilantro leaves
Directions
Preheat oven to 350°. Spray 13” x 9” baking dish with cooking spray. Spray large skillet with cooking spray. Cook onion and garlic over medium heat until onion is golden, about 5 minutes. If using, add ground meat and cook until no longer pink, about 8 minutes.
In another bowl, combine cottage cheese, sour cream, chopped peppers, cilantro, cumin & salt.
Spread about 1 cup salsa in a thin layer across bottom of baking dish, covering the entire bottom. Arrange half of the tortillas on top. Spread half of the cottage cheese mixture evenly over the tortillas, then top with half of the onion or meat mixture. Top with 1 cup salsa and ½ cup Monterey Jack cheese. Repeat layering with remaining tortillas, cheese and onion/meat mixture. Top with remaining salsa and cheese.
Bake for 30 minutes, or until heated through and bubbly. Broil briefly if cheese has not browned nicely during cooking.
Download the printable Mexican Lasagna PDF

Lisa’s Cream of Broccoli Soup

creamofbroccoli(web)Now that it’s officially fall, we all love a good creamy soup that doesn’t stretch the waistline. Lisa Corrado of Lisa Corrado Nutrition suggests this creamy soup gets its texture from evaporated skim milk, rather than heavy cream. You’ll find cans of evaporated skim milk where you find sweetened condensed milk, but don’t confuse the two! This freezes beautifully, so make extra.

Cream of Broccoli Soup

Makes about 2 quarts

Ingredients

2 tablespoons extra virgin olive oil

4 cups low-sodium chicken stock

1 medium onion, chopped

1½ cups evaporated skim milk

2 bay leaves

¼ teaspoons each salt & pepper

1½ pounds frozen broccoli florets

Directions

Heat oil in large stock pot.  Sauté onion and bay leaves until onion is golden, about 8 minutes.  Add broccoli and sauté for 1 minute.

Add chicken stock, bring to a boil, then lower heat and simmer until broccoli is tender and still bright green, about 5 minutes. Cool slightly, and remove bay leaves.

Using a stick blender or a regular blender, carefully purée mixture until smooth.  Stir in evaporated milk and season with salt & pepper. Reheat over medium heat until hot through and serve.

Download the printable Cream of Broccoli Soup PDF and bring it to the store for shopping! 

Lisa’s It’s So Easy Being Green Salad

Its So Easy Being Green SaladLisa Corrado of Lisa Corrado Nutrition is all about keeping busy people healthier. This bright green and crunchy salad with a yummy dressing, pairs beautifully with roasted salmon. And it’s a nutritional powerhouse so you can feel very virtuous while enjoying a delicious meal. Perfect for ‘back-to-school’ mothers luncheons!

It’s So Easy Being Green Salad

Serves 4 

Salad Ingredients

1½ pounds Brussels sprouts, trimmed and cut in half

olive oil spray

salt & pepper

1 teaspoon dried thyme

2 cups arugula

⅓ cup chopped pistachios

½ cup Roasted Lemon Vinaigrette

Roasted Lemon Vinaigrette

Makes between ¼ – ½ cup, depending upon lemon size.

2 – 3 large lemons

1 teaspoon plus 3 tablespoons extra virgin olive oil

1 tablespoon honey

½ teaspoon kosher salt

Directions

Vinaigrette

Preheat oven to 400º. Halve the lemons crosswise and remove the seeds. Place lemons in a glass baking dish and drizzle with 1 teaspoon of olive oil. Turn cut-side down and roast until tender and slightly golden, about 25 – 45 minutes depending upon the size of the lemons. Let cool. Squeeze the juice and the pulp into a small bowl. Add any juice from the baking dish along with the honey and salt. Add the remaining 3 tablespoons of olive oil slowly, whisking constantly until combined.

Salad

Preheat oven to 400°. Spread Brussels sprouts in an even layer on a cookie sheet (use more than one sheet if needed). Spray with olive oil cooking spray, then sprinkle with a little salt & pepper and dried thyme. Toss to coat evenly. Roast sprouts until softened, about 20 – 30 minutes. stirring them with tongs every 15 minutes and checking for doneness. Allow to cool to room temperature. Meanwhile, heat a small sauté pan over medium heat and toast chopped pistachios until lightly browned and fragrant, about 6 – 8 minutes. Stir frequently and watch for burning. Toss the roasted Brussels sprouts with the arugula and lemon vinaigrette. Sprinkle with toasted pistachios. Click here to download the printable Easy Being Green Salad PDF.

Mediterranean Black Rice – Gluten-Free

Black rice heapThis is probably is a favorite rice dish for Lisa Corrado of Lisa Corrado Nutrition. It’s simple to make and gluten-free. The black rice adds a hearty nuttiness that’s loaded with antioxidants. Shallots and pistachios add more anti-inflammatory properties as well as tons of flavor. 
 Mediterranean Black Rice – Gluten-Free
Makes 4 – 6 servings
Ingredients
1 cup dry black rice
2 cups vegetable broth
2 tablespoons extra virgin olive oil
3 medium shallots, peeled and thinly sliced
1 large lemon, You’ll use this for the zest and juice
⅓ cup shelled pistachios, chopped, divided for recipe
Directions
Cook rice according to package directions, replacing the water with vegetable broth. Meanwhile, heat 2 tablespoons of olive oil in a sautè pan over medium heat. Add the sliced shallots and cook until softened and browned, stirring frequently, about 5 minutes. Add the lemon zest and pistachios, cooking for another 2 minutes. Season with a little salt & pepper. Toss in the cooked rice, and mix well. Drizzle with fresh lemon juice, mix well and enjoy. Download the printable Mediterranean Black Rice PDF 

Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.

Pizza with Figs & Pistachios

figgoatcheesepizza_webThis week we’re sharing a  fun, delicious and healthy take on pizza from our friend and local nutritionist Lisa ( Lisa Corrado Nutrition). The timing is great as we just received some beautiful imported fresh figs and Spring is officially Goat Cheese season so you’ll find excellent goat cheeses in our cheese case. I started this with a recipe from The Seasonal Baker. Not having all the ingredients on-hand, I improvised as needed, even adding my own flair in the form of pistachios. The end result was a little different and very delicious.
Pizza with Figs & Pistachios

Makes 4 servings
1 ball prepared multigrain pizza dough
olive oil
4 large shallots, thinly sliced
salt & pepper
2 teaspoons chopped fresh thyme leaves
8 ounces goat cheese
1½ cups freshly grated Pecorino cheese, divided
¼ cup milk, as needed
16 fresh figs, quartered
½ cup chopped pistachios
About 30 minutes before starting, take pizza dough out of refrigerator. Coat a bowl with olive oil and add dough, cover and allow to come to room temperature.
If using a pizza stone, place it on the middle rack of your oven. Otherwise, grease a large cookie sheet with olive oil and set aside. Preheat oven to 400° .
Heat 2 tablespoons of olive oil in a sauté pan over medium heat. Add shallot slices, season with salt & pepper and cook, stirring frequently, until shallots are softened and golden, about 12 minutes. Reduce heat if shallots start to get crispy-brown. Remove from heat and stir in chopped thyme.
In a medium bowl, combine goat cheese and half of the grated Pecorino. Stir to combine. Adding milk as needed, stir cheese mixture until it becomes spreadable.
If using a cookie sheet, spread dough out on oiled sheet. If using a pizza stone, sprinkle a clean work surface with flour and stretch out pizza dough to about a 14” circle and transfer to the hot stone. Bake dough for 5 minutes then remove from oven.
Spread dough evenly with cheese mixture, top with cooked shallots, fig quarters, chopped pistachios. Sprinkle with remaining grated Pecorino. Return to oven and bake until outer edges and toppings are browned, about 10 minutes or so. Remove from oven and let set for a minute before cutting into slices.
http://lisacorradonutrition.com/recipes/vegetarian/pizza-with-figs-pistachios/

White Bean & Swiss Chard Stew

iStock_000023222805SmallThis week our friend Lisa Corrado, long-time New Canaan resident and owner of Lisa Corrado Nutrition, shares this hearty and healthy white bean stew recipe. On snowy winter days nothing beats a Jam-packed with good-for-you veggies; quick and easy to make stew. I prefer all veggie but some might want some sausage for a heartier meal.
White Bean & Swiss Chard Stew
Serves 4 
Ingredients
2 pounds Swiss chard, large stems discarded and leaves cut crosswise in to 2-inch strips
¼ cup extra-virgin olive oil
3 cloves garlic, thinly sliced
¼ teaspoon crushed red pepper
1 (26 ounce) can diced tomatoes
1 (15 ounce) can cannellini beans, drained and rinsed
½ teaspoon salt
¼ teaspoon black pepper
Directions: 
Add chard to a large pot of boiling water, reduce heat and simmer until leaves are tender, about 8 minutes. Cool slightly, drain and gently squeeze out excess liquid. In the same saucepan, heat oil over medium-low heat. Cook garlic and crushed red pepper until garlic is golden, 1 minute. Add tomatoes, increase heat and bring to a boil. Add beans, reduce heat and simmer for 3 minutes. Add the chard and simmer for 4 minutes. Season with salt & pepper and serve. Download the printable White Bean and Swiss Chard Stew PDF
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.
 

Lisa’s Chicken Au Gratin

Chicken-au-GratinwebLisa Corrado of Lisa Corrado Nutrition brings us this very satisfying dish that tastes like a high-calorie meal you’d get in a restaurant, but sneaky substitutions like low-sodium chicken stock and evaporated skim milk make it healthy. So stay true to your resolutions without sacrificing real flavor!

Chicken au Gratin
Serves 4
Ingredients
3 tablespoons extra-virgin olive oil
1 pound mushrooms, cleaned and sliced
2 tablespoons fresh thyme leaves, chopped
2 garlic cloves, chopped
4 boneless, skinless chicken breasts; cut into bite-sized pieces
salt and freshly ground pepper
1 ½ cups frozen pearl onions, thawed
2 cups low-sodium chicken stock (check label if you want gluten-free)
½ cup evaporated skim milk
2 cups baby spinach leaves
zest of 1 lemon
Topping
¼ cup plain bread crumbs (check label if you want gluten-free)
½ cup grated Parmesan cheese
Olive oil spray
Directions
Heat a large skillet over medium-high heat with 1½ tablespoons of the oil. Add mushrooms and brown, about 4 minutes. Add thyme, garlic, chicken, salt, and pepper. Cook for 3 minutes. Add the onions and cook for 1 minute. Add the chicken stock and evaporated milk; cook for 5 minutes. Add the spinach leaves and lemon zest. Toss to combine and cook for 1 minute while you make the topping. Preheat broiler. In a bowl, combine the bread crumbs and Parmesan cheese. Transfer the chicken mixture to a baking dish and evenly sprinkle the bread crumb mixture on top. Spray lightly with olive oil spray. Brown under broiler, about 1 – 3 minutes. Download the printable recipe here. 
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.
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Back to School Oat Bars

oat-bars-done-wsThis week Lisa Corrado, long-time New Canaan resident and owner of Lisa Corrado Nutrition, shares the perfect healthy back to school snack recipe! Packed with nutrition, these bars will really boost the energy of your student heading off on their first day. Pair them with a piece of fruit for breakfast or enjoy as a mid-day snack. These can be gluten-free by choosing rolled oats that are specifically labeled as such.
Back-to-School Oat Bars
2 cups rolled oats (not quick-cooking) 
1/2 cup raw pumpkin seeds 
1/2 cup raw sunflower seeds 
3 tbsp chia seeds 
1/2 cup dried fruit like raisins, cranberries, dates; cut into small pieces if larger than raisins 
1/2 cup maple syrup 
2 tbsp unsalted butter plus more for the pan 
Preheat oven to 325º. Butter an 8-inch square pan. Spread oats and seeds on baking sheets. Bake for about 20 minutes, stirring twice occasionally for even browning. Transfer to a medium bowl. Stir in dried fruit. Put maple syrup and butter into a small saucepan and bring to a boil. Reduce heat to medium low for about 10 minutes or until syrup starts to condense and thicken (similar to soft ball stage) . Pour hot syrup over oat mixture and stir to combine. Quickly spread mixture into buttered pan and pack down evenly. Cut into bars. Cool. Separate bars and store in a sealed container.
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Download the printable Oat Bars PDF [ http://lisacorradonutrition.com/recipes/wp-content/uploads/2011/09/Oat-Bars.pdf ]
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog. [ link: http://lisacorradonutrition.com/blog/ ]

Healthy New Canaan Recipe – Lemony Roasted Vegetable & Quinoa Salad

IMG_2160Lemony Roasted Vegetable & Quinoa Salad
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition  and author of a Moment in a Busy Life blog. This recipe is a delicious combination of flavors provides plant-protein from the quinoa and nuts, healthy fat from the oil and nuts, and plenty of nutrition from the vegetables. Roasting the lemons deepens the flavor and you can do that while you roast the veggies.
Serves 4
1½ pounds vegetables (try Brussels sprouts, cauliflower, carrots, anything with crunch)
olive oil spray
1 tablespoon dried thyme
salt & pepper
1 cup dry quinoa
2 cups vegetable broth
⅓ cup chopped pistachios
4 cups arugula or other salad greens
½ cup Roasted Lemon Vinaigrette (see recipe below)
Preheat oven to 400°.
Wash, trim as needed and cut vegetables into similar-sized chunks. Spread out in a single layer on a cookie sheet. Spray with olive oil, season with dried thyme, salt & pepper. Roast, stirring occasionally, until vegetables are browned and tender, about 30 minutes.
Meanwhile, prepare quinoa according to package directions, substituting vegetable broth for water.
Toast pistachios in a small saute pan over medium heat, keeping a close eye so they don’t burn.
Toss salad greens with half of the dressing, then pile onto 4 salad plates. Combine roasted vegetables and cooked quinoa in a large bowl, and toss with the remaining dressing. Mound vegetables on top of salad greens and sprinkle with pistachios.
Roasted Lemon Vinaigrette
makes about ½ cup dressing
2 large lemons
1 teaspoon plus 3 tablespoons extra-virgin olive oil
salt
2 teaspoons honey
Preheat the oven to 400°.
Halve the lemons crosswise and remove the seeds. Place lemons in a glass baking dish and drizzle with 1 teaspoon of olive oil. Turn cut-side down and roast until tender and slightly golden, about 25 – 45 minutes depending upon the size of the lemons. Let cool.
Squeeze the juice and the pulp into a small bowl. Add any juice from the baking dish along with the salt and honey. Add the remaining 3 tablespoons of olive oil slowly, whisking constantly until combined.
Download the printable Lemony Roasted Vegetable & Quinoa Salad PDF
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