SMALL STEPS FOR HEALTHY LIVING
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Recipes for Healthy Living

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    Patty Wilbur is our favorite 'go to' expert when it comes to finding and
​cooking great recipes. She is an artist with her craft; creating fabulous healthy meals for her friends and family to enjoy. 
    Alongside her increasing interest and passion for cooking, Patty has also been expanding her knowledge, experience and expertise in healthier living.  She has become an evangelist for the power of food as medicine, encouraging all those around her to eat and enjoy whole, healthy foods. 
    
 Check out these summer salads. They are easy to make and very tasty!

Crunchy Ramen and Cabbage Salad

8/9/2022

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​6–8 servings







​Ingredients

1 cup sliced almonds
13–4-oz. package any flavor instant ramen noodles
1cup distilled white vinegar
1 cup extra-virgin olive oil
⅔cup sugar
Kosher salt, freshly ground pepper1 small head of green cabbage (about 1 lb.), thinly sliced
½ small head of red cabbage (8 oz.), thinly sliced
1 bunch scallions, thinly sliced

​Preparation
Step 1. Preheat oven to 350°. Toast almonds on a rimmed baking sheet, tossing halfway through, until golden brown, 8–10 minutes. Let cool.

Step 2. Meanwhile, remove seasoning packet from ramen noodles and set aside. Crush noodles with your hands or a rolling pin until pieces are peanut- to walnut-size.

Step 3. Vigorously whisk vinegar, oil, sugar, and ramen seasoning from reserved packet in a small bowl until sugar is dissolved. Season dressing with salt and pepper. Combine green and red cabbage, scallions, half of ramen noodles, half of almonds, and half of dressing in a large bowl and toss to combine. 

Add more dressing if needed (reserve any remaining dressing for another use). Top salad with remaining ramen and almonds.
​
Do ahead: Dressing can be made 1 week ahead. Cover and chill.

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White Bean and Avocado Salad

8/9/2022

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​YIELD 4 servings
  • TIME 15 minutes





INGREDIENTS
  • ¼ cup olive oil
  • 3 large garlic cloves, very thinly sliced
  • 2 ripe Hass avocados
  • 2 (15-ounce) cans cannellini beans, drained and rinsed
  • 3 tablespoons cilantro or parsley leaves, roughly chopped
  • 1 lemon, zested and juiced (about 1/4 cup)
  •  Kosher salt and black pepper
  •  Pinch of smoked paprika (optional)
PREPARATION
  1. In a small saucepan, heat the oil over medium-high until it shimmers. Add the garlic and cook, stirring carefully, until it just starts to crisp and turn slightly golden, about 2 to 3 minutes. (Remove the sliced garlic from the oil just as it starts to turn golden, so it doesn’t burn) Transfer the garlic to a paper towel-lined plate using a slotted spoon and set aside the garlic oil.
  2. Halve the avocados lengthwise, pit them, then slice each half lengthwise into two pieces. Peel the avocados, then cut into bite-size pieces. Transfer to a medium bowl. Add the beans, cilantro, lemon juice and reserved garlic oil. Gently toss to coat, then season with salt and pepper to taste.
  3. Divide among 4 shallow bowls or plates. Garnish with lemon zest, fried garlic and a sprinkle of paprika, if desired.

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Cilantro Lime Chicken & Rice Bowl

6/8/2022

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​INGREDIENTS FOR THE RICE
1 1/2 c. basmati rice
Kosher salt
1/2 C.roughly chopped fresh cilantro leaves
2 tbsp. fresh lime juice
1 tsp. olive oil

FOR THE CILANTRO-LIME AIOLI
1/4 c. mayonnaise
2 tbsp. finely chopped fresh cilantro leaves, plus more leaves for serving
1 tbsp. minced jalapeño
1 1/2 tsp. fresh lime juice
1/8 tsp. garlic powder
Kosher salt
Freshly ground black pepper

FOR THE BOWL
2 tbsp. olive oil
3 c. Cooked Chicken Breast Strips
2 c. frozen or fresh corn kernels
1 1/2 tsp. taco seasoning
1 (15-oz.) can black beans, drained and rinsed 
1 avocado, sliced
1 1/2 c. cherry tomatoes, quartered

 DIRECTIONS
  1. Make rice: In a medium saucepan, combine the rice with 1 3/4 cup water and ½ teaspoon salt. Bring to a boil. Cover and reduce heat to medium-low. Simmer until the rice is tender and water is absorbed, about 17 minutes.
  2. Remove rice from the heat and let cool slightly. Fluff the rice with a fork and stir in the cilantro, lime juice, and olive oil.
  3. Meanwhile, make aioli: In a medium bowl, whisk mayonnaise with cilantro, jalapeño, lime juice, garlic powder and 2 teaspoons of water. Season with salt and pepper.
  4. In a medium nonstick skillet, heat 1 tablespoon olive oil over medium. Add Tyson® Grilled & Ready® chicken breast strips and cook, tossing occasionally, until warm, about 4 minutes. Remove to a plate.
  5. Return the skillet to medium and add the corn. Cook corn, tossing occasionally, until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.
  6. Add remaining tablespoon of olive oil to skillet and taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.
  7. Fill 4 shallow bowls with rice. Top with corn, black beans, tomatoes, avocado, and chicken breast strips. Drizzle each bowl with aioli and garnish with cilantro.

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