Recipe submitted by BYU dietetic intern Kelsey Mueller-Davis
In an instant pot, stir together the low-sodium chicken broth, canned diced tomatoes, Italian seasoning, salt, pepper, and garlic.
Stir in the cubed chicken pieces and dry pasta. Push them under the liquid with a wooden spoon.
Secure the Instant Pot lid and set the pressure valve to “sealing.” On the manual, high-pressure setting, adjust the cooking timer to 5 minutes.
After the time is up, “quick release” the Instant Pot pressure. Once the steam has stopped coming out of the valve and silver pin has dropped, open the lid.
Immediately break up the noodles and stir in the spinach, vegan cream cheese, and vegan parmesan.
Measure the internal temperature of the chicken to ensure that it has reached 165 °F.
Let the pasta sit and thicken for about 5 minutes, then enjoy!
Nutrition per serving: 470 Calories; 14g total fat (2.5g saturated); 530 mg sodium; 57g carbohydrates; 2g dietary fiber; 2g sugar (0g added sugar); 28g protein
In a small bowl, mix coriander, cumin, red pepper flakes, sumac, minced garlic, and salt. Lay out the halved tomatoes on a baking sheet and sprinkle with the spice mixture. Let sit while preparing the chickpeas.
To prepare chickpeas, thinly slice red onion and roughly chop fresh herbs. Add to a small bowl and toss with chickpeas and vinegar. Add olive oil and season with fresh ground pepper. Stir and taste. Add more salt, pepper, and/or olive oil, if desired.
When ready to enjoy, first serve a scoop of chickpeas and then top with tomatoes. Can be eaten as a side salad, on top of toasted bread, or with romaine lettuce leaves.
Substitution: 1-2 tsp lemon juice can be used in place of sumac.
Nutrition per serving: 180 calories; 9g total fat (1g saturated); 390 mg sodium; 20g carbohydrates; 7g dietary fiber; 5g sugar (0g added sugar); 7g protein
Submitted by University of Utah Dietetic Intern Britta Retzlaff
In a small sauté pan on low heat, add almonds. Toast until slightly browned.
Meanwhile, cut peaches into thin slices. Dice avocado. Thinly slice red onion. Note: soaking onion in cold water 10-30 minutes will help reduce the strong flavor.
Add peaches, avocado, red onion, almonds, blueberries, and spinach and arugula mix to large bowl. Crumble goat cheese on top and drizzle with Harmons lemon poppy seed dressing. Season with salt and pepper.
280 calories; 19g total fat (3.5g saturated); 160 mg sodium; 22g carbohydrates; 6g dietary fiber; 14g sugar (1g added sugar); 7g protein
Preheat a large sauté pan, add a little oil or ghee, sauté the garbanzo beans and paneer cheese. When both get warm and sizzling, add the spices and garlic, sauté until fragrant. Transfer to a sheet pan and chill in fridge. Peel and finely dice the red onion, wash them with a pinch of salt with abundant water.
Prepare all ingredients as directed in ingredient list.
If using, seed and dice the jalapeño. To reduce the heat, remove the veins as well as the seeds before dicing.
Place all the cut vegetables into a large bowl and toss with the cilantro, lime juice, salt, and pepper. Season with the ground cumin.
Transfer to platter, and garnish with the garbanzos and paneer mixture.
Place all ingredients in a blender and puree. This can be made in advance and frozen into single-serving portions.
Nutrition per serving: 220 calories; 0g total fat (0g saturated); 60mg sodium; 41g carbohydrates; 4g dietary fiber; 28g sugar (0g added sugar); 13g protein
Rinse all berries. Remove stems of strawberries and discard. Slice into 1/4″ thick rings. Toss all berries in a medium-sized bowl with 1/4 cup Harmons premium balsamic vinegar. Refrigerate for 30 minutes to 4 hours. Slice fresh mozzarella ball into 1/4″ thick slices, then cut slices into quarters. Halve large basil leaves, leave smaller leaves whole.
Assemble skewers by starting with threading on a blueberry, alternating the remaining ingredients, and ending with a blueberry.
Plate skewers, drizzle with remaining balsamic vinegar, and sprinkle with kosher salt.
Makes about 20 skewers.
Nutrition per serving (2 skewers): 110 calories; 5g total fat (3g saturated); 190mg sodium; 14g carbohydrates; 2g dietary fiber; 10g sugar (0g added sugar); 6g protein
Heat oil in nonstick skillet over medium-high heat. Mix together smoked paprika, cumin, cayenne, and 1/2 tsp salt. Use all of seasoning mix to season both sides of halibut. Place in pan with heated oil, and cook for 5 minutes on each side or until internal temperature is at least 145°.
For salsa, dice the strawberries and red onion, finely dice the jalapeño, and chop the cilantro. Combine in a bowl with lime juice and 1/2 tsp salt.
Spread a layer of Harmons guacamole onto plate, top with halibut filet, and finish with a dollop of strawberry salsa. Serve with Harmons tortilla chips.
Preheat oven to 425°. Slice red onion into thin strips, cherry tomatoes in half, and zucchini into thin half moons. Place all vegetables on a 13″ x 18″ baking sheet. Drizzle with 2 tablespoons olive oil and lightly sprinkle with 1/8 teaspoon salt and a pinch of black pepper. Roast in oven for 15 minutes.
While roasting, whisk together 12 eggs, 1/2 cup reduced-fat milk, 1/4 teaspoon oregano, and 1/4 teaspoon salt. After 15 minutes, remove baking sheet and stir roasted vegetables with spatula. Pour egg mixture over vegetables, then sprinkle 1/4 cup crumbled feta evenly across the baking sheet. Roast for an additional 10 minutes, or until the egg is just set in the center.
Portion into 6 servings. Serve immediately, or refrigerate and reheat for quick breakfasts.
Grate fresh ginger with a microplane until there is 1/2 a Tbsp. Stir ginger into yogurt then set aside.
Finely chop the pistachios, then set aside.
Peel the oranges by slicing off the top and bottom ends, then cut off the rest of the peel in vertical strips around the sides, following the curve of the fruit. Slice into 1/4 inch thick disks.
Spread gingered yogurt onto a serving plate, then arrange orange slices in an ombré design. Top with chopped pistachios, and serve immediately.
eShop
