simple healthy dinner february 2014

simple.

healthy.

dinner.

February recipes:

Hoisin FlounderHomemade RamenLemon Pepper Chicken TacosMemphis Pork ChopsMemphis Pork PitasRosemary Garlic Steak TipsSkillet Rosemary Garlic ChickenSwordfish with Red Bell Pepper Couscous

Delicious, easy recipes for every month.

Bundle includes:

Hoisin Sauce - 9 oz jarLemon Pepper Blend - 3.5 oz jarMemphis Dry Rub - 4.5 oz jarNatural Grapeseed Oil - 12.7 fl ozRed Bell Pepper & Garlic Blend - 1.5 oz JarRosemary Garlic Dressing & Marinade - 12 fl ozVegetable Bouillon Soup Base - 4.1 oz Jar

Serve pork chops over grits with green beans.

While the grits are cooking, season pork chops with Memphis Dry Rub.

Heat ½ tablespoon Grapeseed Oil in a skillet over medium heat. Add the jalapeño and tomato. Sauté until vegetables are tender, about 3 minutes. Transfer to a bowl.

Preheat grill or grill pan over medium high heat. Add the pork chops and cook on both sides until completely cooked through; about 5 minutes each side.

In a saucepan bring the milk and water to a simmer over medium heat. Slowly add the corn meal and whisk to combine. Season with salt. Reduce heat to low and cook the grits, stirring every few minutes, until all of the liquid has been absorbed and corn meal is tender; about 20 minutes.

Bring a pot of water to a boil. Add the green beans and cook for about 5 minutes or until they are tender but still crisp. Drain.

Remove grits from heat. Stir in the Parmesan, sautéed jalapeño and tomato, and scallions. Cover to keep warm.

Memphis Pork Chops with GritsServes 4

Calories 510; Fat 16 g; Saturated Fat 6 g; Carbohydrate 40 g; Fiber 10 g; Protein 52 g; Cholesterol 140 mg; Sodium 740 mg

¼ teaspoon salt¾ cup freshly grated Parmesan¼ cup chopped scallion4 center cut pork chops (about 1.5 pounds)1 ½ tablespoons Wildtree Memphis Dry Rub1 pound green beans

½ tablespoon Wildtree Natural Grapeseed Oil, divided1 tablespoon diced jalapeño½ cup halved grape tomatoes2 cups low fat milk2 cups water1 cup stone ground corn meal

1 2 3

4 5 6

7simple.

healthy

.

dinner.

recipe preview

(originally $68)

new program spec ial

1/2 off bundle!only $34 - #70000

4Divide rice among 4 plates. Top each with fish and then vegetables. Drizzle with remaining hoisin mixture.

4Flip fillets; brush each fillet with some of the hoisin mixture. Cook 2 minutes. Transfer fillets to a plate and cover with foil to keep warm.

4Add water to saucepan and bring to a boil. Add the rice. Reduce heat to low, cover, and cook for about 40-45 minutes or until all the liquid is absorbed and the rice is tender.

4In the now empty skillet, heat the remaining 1 tablespoon Grapeseed Oil over medium high heat. Add the snow peas and scallions; sauté 1 minute.

4Combine the Hoisin Sauce, soy sauce, ginger, sesame oil, and black pepper; set aside.

4Add the mushrooms; sauté 2 minutes. Remove pan from heat.

4Heat 1 tablespoon Grapeseed Oil in a nonstick skillet over medium high heat. Add fillets to pan; cook 4 minutes.

Hoisin FlounderServes 4

Calories 430; Fat 12 g; Saturated Fat 1.5 g; Carbohydrate 41 g; Fiber 3 g; Protein 38 g; Cholesterol 80 mg; Sodium 500 mg

½ teaspoon black pepper2 tablespoons Wildtree Natural Grapeseed Oil4 (6 ounce) fillet flounder fillets1 cup snow peas2 scallions, sliced1 cup shitake mushroom caps

2 cups water1 cup brown rice2 tablespoons Wildtree Hoisin Sauce2 tablespoons low sodium soy sauce1 ½ teaspoons fresh grated ginger1 ½ teaspoons sesame oil

1 2 3

4 5 6

7

simple.

healthy.

dinner.

4To serve, divide cooked noodles between four bowls. Ladle the hot Bouillon over the noodles. Top with basil, scallions, and cooked vegetables. Halve the eggs and place one half in each bowl yolks facing up.

4Heat remaining 2 teaspoons Grapeseed Oil in a nonstick skillet over medium heat. Add the mushrooms and cook for 5 minutes, stirring occasionally.

4Heat 1 teaspoon Grapeseed Oil in a saucepan over medium heat. Add the onion and sauté for 2 minutes. Add the garlic and ginger and sauté for another 30 seconds.

4Add the bok choy and sauté until wilted.

4Add the Vegetable Bouillon; bring to a boil. Reduce heat to low, cover, and simmer while you prepare the remaining ingredients (10-15 minutes). Remove cinnamon stick, cloves, and star anise.

4Add the Hoisin Sauce and toss to coat; remove from heat.

4While Bouillon is simmering, fill a small saucepan with water and bring to a boil. Add the eggs and cook for 5 minutes (soft-boiled). Use a slotted spoon to remove the eggs. Peel and keep in warm water until you are ready to serve.

homemade ramenServes 4


1 pound bok choy3 tablespoons Wildtree Hoisin Sauce9 ounces ramen noodles, prepared according to package directions1 bunch basil2 scallions, diced

3 teaspoons Wildtree Natural Grapeseed Oil, divided½ onion, finely diced2 cloves garlic, minced2 teaspoons grated ginger4 cups Wildtree Vegetable Bouillon Soup Base, prepared according to package directions

1 cinnamon stick4 whole cloves2 whole star anise2 eggs2 (3.5 ounce) packages oyster mushrooms

1 2 3

4 5 6

7

simple.

healthy.

dinner.

4Prepare and measure out the broccoli slaw, red bell pepper, carrot, cilantro, lime juice, salt, and pepper.

4Season the chicken breasts with Lemon Pepper Blend.

4Transfer chicken to a cutting board. Slice or shred. Cut avocado into bite size pieces or slices. Crumble feta.

4Combine the ingredients in a mixing bowl. Toss together so all ingredients are covered in lime juice, salt and pepper.

4Heat Grapeseed Oil in a large nonstick skillet over medium to high heat. Add the chicken and cook on both sides until golden brown and chicken is cooked through.

4Fill each taco shell with chicken, slaw, avocado and feta.

Lemon Pepper Chicken TacosServes 4


½ tablespoon Wildtree Natural Grapeseed Oil1 pound chicken breast1 tablespoon Wildtree Lemon Pepper Blend½ avocado, sliced½ cup feta cheese, crumbled8 taco shells

2 cups broccoli slaw½ red bell pepper, thinly sliced¼ cup shredded carrot2 tablespoons fresh chopped cilantro1 lime, juiced1/8 teaspoon salt1/8 teaspoon black pepper

1

3

5

2

4

6

simple.

healthy.

dinner.

4Serve pork chops over grits with green beans.

4While the grits are cooking, season pork chops with Memphis Dry Rub.

4Heat ½ tablespoon Grapeseed Oil in a skillet over medium heat. Add the jalapeño and tomato. Sauté until vegetables are tender, about 3 minutes. Transfer to a bowl.

4Preheat grill or grill pan over medium high heat. Add the pork chops and cook on both sides until completely cooked through; about 5 minutes each side.

4In a saucepan bring the milk and water to a simmer over medium heat. Slowly add the corn meal and whisk to combine. Season with salt. Reduce heat to low and cook the grits, stirring every few minutes, until all of the liquid has been absorbed and corn meal is tender; about 20 minutes.

4Bring a pot of water to a boil. Add the green beans and cook for about 5 minutes or until they are tender but still crisp. Drain.

4Remove grits from heat. Stir in the Parmesan, sautéed jalapeño and tomato, and scallions. Cover to keep warm.

Memphis Pork Chops with GritsServes 4


¼ teaspoon salt¾ cup freshly grated Parmesan¼ cup chopped scallion4 center cut pork chops (about 1.5 pounds)1 ½ tablespoons Wildtree Memphis Dry Rub1 pound green beans

½ tablespoon Wildtree Natural Grapeseed Oil, divided1 tablespoon diced jalapeño½ cup halved grape tomatoes2 cups low fat milk2 cups water1 cup stone ground corn meal

1 2 3

4 5 6

7simple.

healthy

.

dinner.

4Serve shredded pork in a pita with prepared slaw.

4Combine the wet ingredients plus Memphis BBQ Rub and pour over the slaw mix.

4Place pork in a slow cooker. Measure out 2 tablespoons Memphis Dry Rub. Combine the ketchup,1/3 cup vinegar, Worcestershire Sauce, and 1 tablespoon mustard.

4Stir and fold together ingredients until the slaw mix is completely coated in the wet ingredients. Refrigerate until ready to use.

4Using your hands, rub the Memphis Dry Rub over the entire pork roast. Pour the ketchup mixture over the seasoned pork. Cover and cook on high 4-6 hours or on low 6-8 hours.

4Once pork is cooked through and tender, shred using 2 forks. Toss with remaining liquid in the slow cooker.

4While the pork is cooking prepare the slaw. Add the broccoli slaw and red onion in a mixing bowl. Measure out remaining 1 tablespoon white vinegar, remaining 1 tablespoon mustard, mayo, and remaining 1 tablespoon Memphis BBQ Rub.

Memphis Pork PitasServes 8


2 tablespoons mustard, divided2 cups broccoli slaw¼ red onion, thinly sliced2 tablespoons light mayo4 pitas, halved

3 pound pork shoulder (or butt)3 tablespoons Wildtree Memphis Dry Rub, divided½ cup ketchup1/3 cup plus 1 tablespoon white vinegar, divided1 tablespoon Worcestershire Sauce

1 2 3

4 5 6

7simple.

healthy.

dinner.

4Serve steak tips with carrots and twice baked potatoes.

4Divide filling among potato skins. Top with remaining ¼ cup cheddar cheese.

4Marinate the steak tips in the Rosemary Garlic Dressing & Marinade for 45 minutes to 1 hour.

4Heat ½ tablespoon Grapeseed Oil over medium heat. Add the carrots, salt, and remaining ¼ teaspoon black pepper. Sauté the carrots until fork tender, stirring occasionally, about 20-25 minutes. While carrots are cooking return the potatoes to the oven and cook for 15 minutes or until heated through.

4Preheat oven to 400°F. Rinse the potatoes and poke each a few times with a fork. Bake for about 1 hour or until knife tender. When cool enough to handle, slice each potato in half lengthwise. Scoop out the insides and place into a bowl. Leave about ¼ inch thick “shell” for the potatoes. Places shells back onto the baking sheet.

4While carrots and potatoes are cooking, heat remaining ½ tablespoon Grapeseed Oil in a nonstick skillet over medium to high heat. Add the marinated steak tips. As the steak starts to brown drain off any liquid/remaining marinade. Return pan to heat and cook until browned on all sides and cooked to desired doneness.

4Mash potatoes in the bowl to desired consistency. Add in ¼ cup cheddar cheese, Greek yogurt, Red Bell Pepper & Garlic Blend, melted butter, scallion, and ¼ teaspoon black pepper; stir to combine.

Rosemary Garlic Marinated Steak Tips with Twice Baked Potatoes

Serves 4


2 tablespoons Wildtree Red Bell Pepper & Garlic Blend2 tablespoons scallions, diced½ teaspoon black pepper, divided1 tablespoon Wildtree Natural Grapeseed Oil, divided1 pound carrots, peeled1/8 teaspoon salt

1 ½ pounds steak tips½ cup Wildtree Rosemary Garlic Dressing & Marinade2 russet potatoes½ cup shredded cheddar cheese½ cup Greek yogurt1 tablespoon butter, melted

1 2 3

4 5 6

7

simple.

healthy.

dinner.

4 Divide chicken, potatoes, and mushrooms among 3 plates. For more lemon flavor, squeeze additional lemon juice over each plate.

4Add drained potatoes and mushrooms to a mixing bowl. Toss with Grapeseed Oil, salt, and pepper.

4Preheat oven to 450°F. Marinate chicken in Rosemary Garlic Dressing & Marinade for 20-30 minutes.

4Remove skillet from heat; flip chicken. Add seasoned potatoes and mushrooms to the skillet with chicken.

4Place the potatoes in a saucepan and add water until just covered. Bring to a boil over medium high heat and cook until fork tender, about 5-7 minutes. Drain and set aside.

4Squeeze half a lemon over everything, then nestle in the skillet. Add a few rosemary springs to the skillet. Transfer skillet to oven. Bake for about 20 minutes or until chicken is cooked through.

4Heat a nonstick or cast iron skillet over medium high heat. Add the chicken, cover and cook 5 minutes.

Skillet Rosemary ChickenServes 3


¼ teaspoon salt¼ teaspoon black pepper½ lemon, juicedfresh rosemary sprigs

1 pound chicken breasts¼ cup Wildtree Rosemary Garlic Dressing & Marinade¾ pound red potatoes, quartered4 ounces mushrooms, sliced1 tablespoon Wildtree Natural Grapeseed Oil

1 2 3

4 5 6

7

simple.

healthy.

dinner.

4Fluff the couscous with a fork. Serve swordfish and broccolini over couscous.

4Season swordfish with remaining salt and pepper. Heat 1 teaspoon Grapeseed Oil in an oven-proof skillet over medium high heat. Add the swordfish steaks to the pan; cook 3 minutes. Remove pan from heat.

4Preheat broiler to high. Heat 2 teaspoons Grapeseed Oil in a saucepan over medium high heat. Add the couscous and cook 1 minute or until lightly browned.

4Arrange oregano and lemon slices over the steaks. Place pan in oven and broil for 5 minutes or until fish flakes easily with a fork.

4Add the Vegetable Bouillon and Red Bell Pepper & Garlic Blend; bring to a boil. Cover, reduce heat to low, and simmer until liquid is absorbed, about 7 minutes. Stir in olives, ¼ teaspoon salt, and ¼ teaspoon black pepper. Remove from heat, keeping covered, until ready to serve.

4While the swordfish steaks are cooking, heat remaining 2 teaspoons Grapeseed Oil in a nonstick skillet over medium heat. Add the drained broccolini; sauté until heated through, about 3 minutes. Add the minced garlic; cook 1 minute. Remove from heat. Add 1 teaspoon fresh lemon juice and toss to coat. Season with salt and pepper if desired.

4Meanwhile bring a large pot of water to a boil. Add the broccolini and cook for 5 minutes. Drain; set aside.

Swordfish with Olive and Bell Pepper Couscous

Serves 4


½ teaspoon black pepper1 pound broccolini4 (6 ounce) swordfish steaks4 teaspoons fresh oregano, chopped1 lemon, thinly sliced1 garlic clove, minced1 teaspoon lemon juice

5 teaspoons Wildtree Natural Grapeseed Oil, divided1 cup Israeli couscous1 ½ cup Wildtree Vegetable Bouillon Soup Base, prepared according to package directions2 tablespoons Wildtree Red Bell Pepper & Garlic Blend¼ cup pitted kalamata olives, quartered½ teaspoon salt

1 2 3

4 5 6

7simple.healthy.dinner.

simple healthy dinner february 2014

Documents

medium heat

heat tablespoon grapeseed

medium high heat

g fiber

g carbohydrate

g protein

g cholesterol

g saturated fat