Happy Thanksgiving - Healthy Second Meals Recipes from Chef Jill Houk

Chef Jill Houk returns to the program to share healthy and delicious recipes for all of the holiday leftovers. It is always a treat to have Chef Jill with us. She is a great guest and talented chef and provides tons of fabulous healthy menu ideas. Listen to the show for her tips on storing, freezing and creating new meals from those Thanksgiving leftovers.

http://www.centeredchef.com/




Stuffing-Stuffed Peppers

Ingredients
6 large bell peppers
2 cups leftover stuffing
1 cup leftover turkey, chopped into 1/2-inch dice
2 cups tomato sauce

Method
Cut off top 1/2 inch of peppers and set aside. Scoop seeds from cavities. Microwave peppers and pepper tops on HIGH for 6-10 minutes, until slightly softened.
Mix stuffing with turkey. Fill pepper cavities with stuffing mixture and place a top on each pepper. Stand filled peppers in single layer in heavy large pot.
Pour tomato sauce around peppers. Bring sauce to boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer 20 minutes. Spoon some sauce over each pepper. Cover and cook until peppers are tender and filling is warmed through, about 20 additional minutes.

Pork Tenderloin with Cranberry-Wine Glaze

Ingredients
2 12- to 14-ounce pork tenderloins
2 teaspoons Kosher salt
1/2 teaspoon black pepper
1/2 cup leftover wine (red or white)
1/2 cup leftover cranberry sauce
2 teaspoons Dijon mustard

Method
Pre-heat oven to 375ºF.
Heat a large cast iron or aluminum skillet (NOT non-stick) over high heat until hot. Sprinkle pork with salt and pepper. Add pork to skillet and cook until brown on all sides, turning occasionally, about 4 minutes per side. Transfer pork to a cookie sheet.
Add wine to skillet and bring to boil, scraping up any browned bits. Reduce heat to medium-low and stir in cranberry sauce and mustard. Bring to a simmer and remove from heat.
Brush each pork tenderloin with glaze and place in heated oven. Cook until thermometer inserted into pork registers 145°F, about 10-15 minutes. Transfer pork to cutting board and let rest 10 minutes.
Cut pork into 1/2-inch-thick slices. Arrange pork slices on plates. Spoon any glaze and pork juices from the bottom of the cookie sheet over pork and serve.

Cream of Potato Soup

Ingredients
4 cups nonfat chicken broth
1 small leek, white parts only, split and cleaned, cut into half moons
2 cups leftover mashed potatoes

Method
Bring chicken broth and leek pieces to a boil over in a large pot over high heat. Reduce heat and simmer 5 minutes.
If desired, strain out leek pieces. Reduce heat to medium and mix mashed potatoes into broth a spoonful at a time, whisking or stirring well to incorporate. Continue heating until soup is warmed through, about 5 minutes.

Turkey Shepherd's Pie
Ingredients
1 tablespoon vegetable oil
1 large onion, peeled and chopped
1 large carrot, peeled and chopped
1 pound cooked leftover turkey, chopped into small pieces
1 cup chicken broth
1 tablespoon tomato paste
1 teaspoon chopped fresh or dry rosemary
1 tablespoon chopped Italian parsley
1 cup frozen peas
2-3 cups leftover mashed potatoes or leftover sweet potatoes

Method
Preheat oven to 375°F.
In a large sauté pan over medium-high heat, heat the oil, then add the onion, and carrot. Cook until browned, 8 to 10 minutes. Add the turkey and warm through.
Add the broth, tomato paste, and herbs. Simmer until the juices thicken, about 10 minutes, then add the peas.
Pour the mixture into a 1 1/2-quart baking dish; set aside.
Meanwhile, bring the potatoes to a boil in salted water. Cook until tender, about 20 minutes; drain.
Spread the potatoes evenly over the turkey mixture. Bake until golden, about 30 to 35 minutes.

Quinoa—the supergrain of the Incas, Chef Jill Houk Explains

Wednesday, 10/29
Quinoa—the SuperGrain of the Incas, Chef Jill Houk Explains

Our favorite chef, Jill Houk of Centered Chef Food Studios returns to the program to discuss quinoa—the supergrain of the Incas. In addition to being rich in fiber and folate, quinoa is a vegan complete protein, which is essential for anyone reducing or eliminating meat from their diets. We’ve got five quinoa recipes that cover the gamut from breakfast, lunch, dinner and dessert. Yum!


Here are the recipes that Chef Jill shared with us on TRB.


Breakfast: Fruit Tabbouleh
Serving Size : 6

Ingredients

1 cup quinoa -- rinsed thoroughly.
1 teaspoon salt
1 cup water
1 cup apricot nectar -- alternately, use apple juice, pear nectar or omit and use an equal volume of water
2 tablespoons honey
3/4 cup blueberries
3/4 cup strawberries -- hulled and quartered
3/4 cup cantaloupe -- diced small
3/4 cup green grapes -- halved
3/4 cup red grapes -- halved
4 tablespoons mint -- finely chopped
3 tablespoons olive oil
4 tablespoons lemon juice

Method

Bring the water and apricot nectar to a boil and season with salt. Stir in the honey until it dissolves, followed by the quinoa, remove from the stove and cover the pot. Allow the quinoa to steep until tender, approximately 8 minutes. Fluff gently with a fork and turn out to a separate bowl. Allow to cool completely.

Distribute the fruit over the quinoa. Mix the olive oil, lemon juice and mint togther and pour evenly over the fruit and quinoa. Gently toss everything together with a fork until well-mixed. Season to taste with salt and additional honey, if desired.

Per Serving: 258 calories, 9g fat (28.9% calories from fat), 5g protein, 44g carbohydrate, 4g fiber

Quinoa Hot Breakfast Cereal
Serving Size : 6

Ingredients

1 cup quinoa -- rinsed
1 teaspoon salt
2 cups water
2 tablespoons honey
1/4 cup soy milk -- or regular milk, if desired
1/2 cup golden raisins
1 teaspoon cinnamon
3 tablespoons brown sugar
3/4 cup walnuts -- toasted
3/4 cup strawberries -- hulled and quartered

Method

Bring the water to a boil and season with salt. Stir in the honey until it dissolves, followed by the quinoa. Cover the pot and turn the burner to low. Allow the quinoa to steep until tender, approximately 8 minutes.

Fluff gently with a fork and add the soy milk, brown sugar, cinnamon and raisins. Allow to cook gently until the mixture thickens slightly. Portion into serving bowls and top with walnuts, strawberries and additional honey, if desired.

Per Serving: 291 calories, 11g fat (31.6% calories from fat), 8g protein, 44g carbohydrate, 4g fiber


Quinoa Pudding
Serving Size : 8

Ingredients

1 cup quinoa -- rinsed
1 teaspoon salt
2 cups water
1 1/2 cups almond milk -- or regular lowfat milk, if desired
1 1/2 cups lite coconut milk
1 teaspoon vanilla
3/4 cup sugar
1/2 cup craisins
1 cinnamon stick
1/4 teaspoon nutmeg
Raspberry Coulis
4 ounces raspberries
3 tablespoons sugar
1 teaspoon lemon juice

Method

For raspberry coulis: blend all ingredients until smooth. Strain through a fine-mesh strainer.
Bring the water to a boil and season with salt. Stir in the quinoa, remove from the stove and cover the pot. Allow the quinoa to steep until tender, approximately 8 minutes. Fluff gently with a fork.

Separately, in a small sauce pot, combine the almond milk (or substitute regular milk), coconut milk, vanilla, sugar, craisins, cinnamon stick and nutmeg and bring to a boil. Add the cooked quinoa and cook, uncovered, over medium-low heat until the mixture thickens and is the texture of rice pudding. Remove the cinnamon stick. Serve warm or chilled with a drizzle of raspberry coulis.

Per Serving: 208 calories, 1g fat (5.8% calories from fat), 3g protein, 47g carbohydrate, 3g fiber


Wild Mushroom and Saffron Quinoa Pilaf with Chicken and Green Beans
Serving Size : 4

Ingredients

4 ounces green beans -- ends snipped, cut into 1" pieces
1 tablespoon olive oil
24 ounces boneless skinless chicken breast
1 tablespoon olive oil
2 ounces onions -- chopped
8 ounces mushrooms -- cremini, shiitake, oyster, chopped
1 teaspoon garlic -- finely chopped
1 cup quinoa -- rinsed
1/4 cup white wine
2 cups chicken broth
pinch saffron
salt -- to taste

Method

Pre-heat the oven to 375 degrees. Season the chicken on both sides with salt and pepper. Heat a large skillet over medium-high. Add the oil and swilrl to coat the pan. When the oil shimmers, add the chicken and sear on both sides until richly browned (do not crowd the pan, work in batches if necessary). Make sure the browned bits on the pan do not burn. Remove the chicken to a foil-covered pan and place in the oven to finish cooking (the chicken will have no traces of pink and will register 161 degrees on an instant-read thermometer). When done, remove the chicken from the oven and keep warm until ready to serve.

In a small pot, bring the chicken broth to a simmer and add a pinch of saffron. In the same skillet you used to saute the chicken, add the second-listed oil to the pan. Add the onions and a pinch of salt and cook over medium-high heat, scraping up the brown bits. When the onions begin to soften, add the mushrooms and cook until the release most of their moisture. Add the garlic and quinoa and cook for a minute, just until the garlic is fragrant. Add the wine and stir up any browned bits. When the wine has reduced by half, add the chicken stock and reserved green beans, stir once and cover. Turn the burner to low and cook until the quinoa is tender, approximately 8 minutes.

At the same time the quinoa is cooking, fill a medium saucepan with water and bring to a vigourous boil. Season with salt and add the green beans. Cook, uncovered, until the green beans are crisp-tender, 3-4 minutes. Drain the green beans .

To serve, place the quinoa pilaf and green beans on a plate then top with chicken, spooning any remaining juices on top.

Per Serving: 462 calories, 12g fat (24.6% calories from fat), 49g protein, 35g carbohydrate, 4g fiber


Quinoa and Spinach Enchiladas with Tomatillo Salsa
Serving Size : 4

Ingredients

1 cup quinoa -- rinsed
1 teaspoon salt
2 cups water
1 tablespoon olive oil
8 ounces onions -- chopped
1 teaspoon garlic -- chopped
12 ounces spinach -- chopped
12 ounces canned black beans -- rinsed
8 each corn tortilla
1 cup tomatillo salsa
2 ounces queso fresco -- diced small
2 tablespoons cilantro -- chopped
4 tablespoons plain low-fat yogurt

Method

Bring the water to a boil and season with salt. Stir in the quinoa, remove from the stove and cover the pot. Allow the quinoa to steep until tender, approximately 8 minutes. Fluff gently with a fork.

Heat the olive oil in a large skillet over medium. Add the onions and a pinch of salt and saute until the onions begin to turn translucent. Add the garlic and cook for a minute, until it is fragrant. Add the spinach and continue to cook until the spinach has wilted and given up most of its moisture. Stir in the black beans and quinoa and continue to heat through and allow for everything to combine. Remove from the heat.

Pre-heat the oven to 375 degrees. Heat a dry non-stick skillet over medium heat. Add the corn tortillas and heat through just to make them pliable. Cover the bottom of a small roasting pan with a thin layer of salsa. Working one at a time, add a small layer of filling to the center of a tortilla. Roll up tightly and place seam-side down into the pan. As you work, nestle the filled tortilla next to each other. When you have filled all of them, spread a generous amount of salsa over all of the filled tortillas.

Bake the enchiladas until everything has heated through and the salsa thickens, approximately 20 minutes. Serve with crumbled queso fresco, chopped cilantro and plain low-fat yogurt or sour cream.

Per Serving: 444 calories, 10g fat (18.9% calories from fat), 19g protein, 74g carbohydrate, 13g fiber

Kid's Lunch & Snack Makeovers with Chef Jill Houk of Center Chef Food Studios-Chicago

Kid's Lunch and Snack Makeovers

Chef Jill returns!

She shared recipes that are perfect for sending with your kids’ lunches, or for preparing at home for home-school moms. Recipes featured on the show: Crock Pot Chicken Noodle Soup, Quick Pita Pizza, Guilt Free Burrito, Lemon Ice and Dippers w/Special Dipping Sauces. Available for download here.

Crock Pot Chicken Noodle Soup

Serves 6

Ingredients
1 2 ½- to 3-pound chicken, whole
1 chopped white or yellow onion
3 carrots, peeled and sliced into ¼-inch rounds
2 celery stalks, sliced into ¼-inch slices
2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried thyme
1 bay leaf
4 cups water
1 pound egg noodles (or your favorite pasta), cooked according to package directions, then drained, rinsed and chilled.

Method

1. Remove chicken from package. Remove package of innards from inside the chicken and discard. Rinse chicken well inside and out.
2. Place onions, carrots, and celery into slow cooker. Top with prepped chicken.
3. Sprinkle chicken and vegetables with salt, pepper and thyme. Add bay leaf and water . Cover slow cooker and cook on low 8 to 10 hours.
4. Remove chicken from slow cooker and cool slightly. Remove meat from bones and return meat to soup. Discard bones and skin.
5. Add cooked noodles to soup and heat through—about 5 minutes.

In addition, we discussed Chef Jill's work as a coach for the Healthy Schools Campaign Cooking Up Change Competition. This is an exciting opportunity for high school kids to test their culinary creativity among their peers in preparing healthy and tasty new dishes for the school cafeterias city-wide, as well as meet celebrity chefs. Follow their stories at the website: http://www.cookingupchange.org/

Be sure to listen to the show and visit Chef Jill's website @ http://www.centeredchef.com/

Cooking for Cancer Prevention with Chef Jill of the Centered Chef

Nourishment Redefined with Chef Jill of the Centered Chef


My special guest for The Recipe Box program was Chef Jill Houk of The Centered Chef. Chef Jill teaches healthy cooking classes to small groups and corporate organizations. Also, she is a media spokesperson, food stylist and consulting chef for Sara Lee Corporation. She has appeared nationally on Good Morning America (ABC), and locally on television stations throughout the country, including WMAQ-TV (NBC, Chicago), WGN (WB, Chicago), WJBK-TV (FOX, Detroit) and KATU-TV (ABC, Portland). Her philosphy: Good nutrition is at the core of fueling a healthy mind, body and soul. With the right foods as part of your healthy lifestyle, you will experience increased physical health, energy and mental awareness. http://www.CenteredChef.com/

Chef Jill shared several FANTASTIC recipes that will build your immune system and boost your energy level. They are quick, easy, colorful and full of vitamins and essential nutrients.

• Edamame Salsa
• Grilled Bison Steak
• Potato-Kale Bake
• Blueberry Relish
• Pasta with Fresh Heirloom Tomato Sauce and Stuffed Squash Blossoms

Edamame Salsa with Grilled Sweet Corn

Makes 4 1/2-cup servings

Ingredients
1/2 cup edamame (soy beans) -- shelled, frozen
2 cups water
1/2 cup red onion -- diced small
1/2 cup tomato -- diced small
1/2 cup grilled sweet corn -- cut from the cob
4 teaspoons parsley -- chopped
4 teaspoons lime juice
1 teaspoon Kosher salt
1/2 teaspoon cracked black pepper

Method
In a small sauce pan, boil two cups of water. Add the edamame with a pinch of salt. Cook 5 minutes, drain and rinse under cold water until completely cooled, about 5 minutes.
Add the red onion, tomato, corn, parsley, lime juice and cooked edamame together. Season with salt and pepper.


Blueberry Relish

Makes 6 ¼-cup servings.

Ingredients
¼ cup red onion; diced
¼ cup balsamic vinegar
2 Tablespoons sugar
1 teaspoon lemon juice
1½ cups blueberries
Salt and pepper to taste

Method
Mix first five ingredients and let sit 20 minutes to blend flavors. Season to taste with salt and pepper

Visit her website at http://www.centeredchef.com/ and visit The Recipe Box Show website for a copy of these and other recipes.

I can't wait to try them. How 'bout you?

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Enjoy these videos of Chef Jill preparing her Blueberry Relish recipe and her partner at The Centered Chef Food Studios, Chef Ryan Hutmacher, as he prepares Grilled Bison Steak (very lean) with kale and edamame salsa - YUM!