Lisa’s It’s So Easy Being Green Salad

brussels-sproutsThis week we are sharing a super healthy and light summertime salad from Lisa Corrado Nutrition. Bright green and crunchy with a yummy dressing, this pairs beautifully with roasted salmon. And it’s a nutritional powerhouse, so you can feel very virtuous while enjoying a delicious meal!
It’s So Easy Being Green Salad
Serves 4
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 (click here for recipe)
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 view the recipe on Lisa’s blog.

Vegetarian Asian Stuffed Portobellos

asianstuffedportobellos(web)Our friend and nutritionist Lisa Corrado shares this vegetarian recipe takes a little time, but the efforts are worth it. Meaty mushroom caps pair beautifully with the umami taste of a miso marinade. It makes good use of arame, a dried sea vegetable loaded with nutrients. Topped with flavorful vegetables, these mushrooms are a vegetarian meal that everyone will enjoy. Makes 4 mushrooms
Asian Stuffed Portobellos
For the mushrooms:
4 portobello mushrooms
3 tablespoons extra-virgin olive oil
1 tablespoon rice vinegar
2 teaspoons miso paste
¼ teaspoon freshly ground black pepper
for the filling:
½ cup dried arame (dried sea vegetable, found in the Asian food section)
1 package extra firm tofu, pressed, drained well and crumbled
2 tablespoons packaged miso vinaigrette
1 tablespoon freshly ground ginger
5 ounces baby spinach leaves
2 tablespoons extra-virgin olive oil
1 red or orange bell pepper, chopped
2 medium leeks, white and light green parts, sliced
1 tablespoon tamari sauce
4 scallions, thinly sliced
Marinate the mushrooms:
Trim the stems from the mushrooms and wipe caps with a dry paper towel to remove any dirt. Place caps in a large baking dish or mixing bowl.
In a small bowl, whisk together the 3 tablespoons oil, rice vinegar, miso paste and black pepper. Pour over the mushrooms and toss to coat with your hands so that the caps are evenly coated. Marinate for at least 15 minutes or up to 2 hours, refrigerated.
Marinate the tofu:
In a small bowl, whisk together the miso vinaigrette and fresh ginger. Pour over crumbled tofu and toss to combine. Refrigerate at the same time as the mushrooms.
Rehydrate the arame by soaking it in cold water for 15 minutes. Drain well and set aside.
Heat a large sauté pan over medium heat. Add the mushrooms, rounded tops down, and cook for 10 – 12 minutes total, flipping halfway through. The mushrooms should be tender in the thick center.  Remove from pan and set aside. Add the baby spinach leaves to the same pan and cook, tossing frequently with tongs until the leaves are just wilted, about 2 – 3 minutes. Remove from heat and set aside.
Heat the remaining 2 tablespoons oil in a separate large sauté pan. Add the peppers and leeks and cook until softened, about 3 minutes. Add the arame and tofu and stir to combine. Cook for 5 minutes to blend flavors. Season with tamari sauce and sprinkle with sliced scallions.
To assemble the mushrooms:
Place mushroom caps rounded top down. Top with cooked spinach. Mound tofu mixture on top. Serve hot or at room temperature.
Check out this recipe and more at Lisa Corrado Nutrition

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
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
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!

Slim(mer) Six-Layer Dip

guac_recipe_photoWe’re coming to the end of the summer and avocados are aplenty right now (check out our special!). This dip from Lisa at Lisa Corrado Nutrition has all of the spicy Mexican taste you love, in a much healthier version. This is a great ‘quick to whip up’ recipe with big crowd appeal.
1 tablespoon extra-virgin olive oil
2 cloves garlic, roughly chopped
2 15-ounce cans red kidney beans, drained and rinsed
2 teaspoons chili paste or your favorite hot sauce
1 cup shredded low-fat cheddar cheese
1 cup shredded sharp cheddar cheese
2 ripe avocados
Kosher salt
2 teaspoons fresh lemon juice
5 scallions, white and green parts, thinly sliced
3/4 cup fresh cilantro
1 jalapeño, stemmed and thinly sliced
1 1/2 cups plain nonfat Greek yogurt
2 cups finely shredded romaine lettuce
3 ripe medium tomatoes, diced
Plenty of chips for serving!
Heat the oil in a skillet over medium heat. Add the garlic, beans and chili paste and heat until fragrant, about 3 minutes. Using a potato masher or fork, mash the beans. Remove from the heat, add 2 tablespoons water and mash until somewhat smooth. Spread in a 2-quart glass casserole dish.
Scatter the cheese over the beans. Halve and pit the avocados; scoop out the flesh into a bowl and mash with 1 teaspoon salt and the lemon juice. Spread the avocado over the cheese.

Lisa’s Salmon with Orange Sauce

salmonorangesauce_picFlexibility is what you need in preparing a delicious summertime meal and Lisa Corrado of Lisa Corrado Nutrition has just the main dish. This entrée can be cooked on the grill or in the oven(see below) and served hot or cold. The health benefits of this recipe will win you over. Salmon is loaded with omega-3 fatty acids, which can help prevent blood clots and irregular heart beats.  Olive oil is high in monounsaturated fat, which can help lower cholesterol. Oranges and orange juice contain potassium, a nutrient responsible for making sure our muscles (including our hearts) contract properly.
Serves 2, easily multiplied
Salmon with Orange Sauce
2 5-ounce wild salmon fillets
freshly ground pepper
2 teaspoons extra virgin olive oil
1/2 medium red onion, thinly sliced
1/4 cup freshly squeezed orange juice
1 1/2 tablespoons low-sodium soy sauce (check label for gluten free if desired)
1 orange peeled, seeded, pith removed
Preheat oven to 425º.  Place salmon on a cookie sheet, season with ground pepper.  Roast until just cooked through, about 8 – 10 minutes depending upon thickness of fillets.
Meanwhile, heat the olive oil in a non-stick sauté pan over medium heat.  Sauté the onion slices until tender, stirring often, about 3 – 5 minutes.  Add orange juice and soy sauce; simmer for 2 – 3 minutes until slightly thickened.  Slice orange into rounds and gently toss to coat with sauce.  Serve sauce over salmon.
Download the printable Salmon with Orange Sauce PDF – great for shopping.

Lisa’s Edamame Hummus

edamame_hummus_stockTry this twist on a hummus dip brought to us by Lisa of Lisa Corrado Nutrition. The bright, fresh flavor goes great with sliced veggies. Note: this is a recipe you will want to serve right away or store it in the refrigerator just for a day at the most.
Edamame Hummus
8 ounces frozen shelled edamame
¼ cup tahini
¼ cup water
½ teaspoon freshly grated lemon zest
1 lemon (about 3 tablespoons), juiced
1 clove garlic, smashed
¾ teaspoon kosher salt
½ teaspoon ground cumin
¼ teaspoon ground coriander
3 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
Boil the edamame in salted water for 4 to 5 minutes; or microwave, covered, for 2 to 3 minutes.
In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.
Transfer to a small bowl, stir in the parsley and drizzle with remaining oil. Serve immediately, or refrigerate, covered, up to 1 day.
Download the printable Edamame Hummus PDF

Eggplant Chana Masala

ws-lcn-recipeSpring is springing! We’re shaking off those winter cobwebs and getting ready for that warm weather. This, exotic, vegetarian dish is brought to us once again from Lisa Corrado, so you can sure it’s both tasty and nutritious!
Eggplant Chana Masala
2 tablespoons coconut oil
2 large onions, roughly chopped
5 garlic cloves, minced
1 teaspoon or more curry powder (use a spicy blend if you like it)
1 teaspoon cumin or to taste
2 medium eggplants, peeled and chopped into ½-inch pieces
2 (15-ounce) cans chickpeas, drained
2 (14-ounce) cans diced tomatoes with their juice, preferably fire-roasted
½ cup water
½ cup chopped fresh cilantro leaves
salt to taste
cooked rice for serving
Heat the oil in a large pot over medium heat. Add the onions and garlic, sprinkle with the curry and cumin, and sauté until soft, about 5 minutes.
Add the eggplant and sauté for 5 minutes longer, until eggplant is softened. Add a little more coconut oil if the eggplant sticks.
Add the chickpeas, tomatoes, and water; stir well to combine. Raise heat to bring to a boil, then reduce heat to simmer for 25 – 30 minutes. Stir occasionally.
Season with salt and add more spices to taste. Stir in cilantro and serve with cooked rice.
Big thanks to Lisa Corrado, you can see more of her tasty recipes on her website

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
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
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 Santa Fe Chicken

lisasantafechicken(web)Lisa Corrado of Lisa Corrado Nutrition  has given a healthy spin to this all American recipe! When you’re craving spicy & cheesy, look no further than this chicken dish. It’s a good way to use up left-over chicken and rice. Kids love it.

Serves 4

Santa Fe Chicken


1 cup cooked brown rice

1 1/2 pounds boneless chicken breast, cut into cubes

2 tablespoons ground cumin

3 tablespoons chili powder

1 tablespoon canola oil

8 ounces reduced fat cheddar cheese

1 tablespoon of your favorite hot sauce (adjust as desired)


Toss chicken in cumin and chili powder until well covered.  Heat oil in a saute pan over medium-high heat.  Cook chicken until no longer pink inside.

Add cheese, hot sauce and rice; toss to combine well and heat through.

Download the printable Santa Fe Chicken 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


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


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!