Lisa’s It’s So Easy Being Green Salad

Its So Easy Being Green SaladLisa Corrado of Lisa Corrado Nutrition is all about keeping busy people healthier. This bright green and crunchy salad with a yummy dressing, pairs beautifully with roasted salmon. And it’s a nutritional powerhouse so you can feel very virtuous while enjoying a delicious meal. Perfect for ‘back-to-school’ mothers luncheons!

It’s So Easy Being Green Salad

Serves 4 

Salad Ingredients

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

Roasted Lemon Vinaigrette

Makes between ¼ – ½ cup, depending upon lemon size.

2 – 3 large lemons

1 teaspoon plus 3 tablespoons extra virgin olive oil

1 tablespoon honey

½ teaspoon kosher salt

Directions

Vinaigrette

Preheat oven to 400º. Halve the lemons crosswise and remove the seeds. Place lemons in a glass baking dish and drizzle with 1 teaspoon of olive oil. Turn cut-side down and roast until tender and slightly golden, about 25 – 45 minutes depending upon the size of the lemons. Let cool. Squeeze the juice and the pulp into a small bowl. Add any juice from the baking dish along with the honey and salt. Add the remaining 3 tablespoons of olive oil slowly, whisking constantly until combined.

Salad

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 download the printable Easy Being Green Salad PDF.

Lisa’s Citrus Basil Fish

citrusbasilfishLisa Corrado of Lisa Corrado Nutrition shared a great story with us about a simple but tasty fish recipe the whole family will enjoy. She mentioned that she can’t take credit for this recipe – her husband came up with it! Upon bringing home a piece of monkfish Lisa asked him to use his imagination. After browsing the internet for inspiration, this is what he came up with. We bet it’d be good on salmon, halibut, chicken and pork too. It’s delicious! Makes 4 servings.

Citrus Basil Fish 

Ingredients

½ of a large onion, chopped

4 cloves garlic, chopped

juice and zest of half of a lime

juice of half of a lemon

1 large handful of basil, chopped

1 teaspoon ground cumin

about ¼ cup of extra-virgin olive oil

1 pound firm flesh fish, like monk or salmon

Directions

Heat grill or grill pan to medium heat. Whiz up the first six ingredients (onion through cumin) in a mini food processor. Add enough oil to make a thick paste. You want it thick enough to make a sort of crust on the fish. Spread the marinade on top of the fish. Let sit, refrigerated, for 30 minutes. Grill fish without flipping over (to keep the coating intact) until it’s cooked, about 20 – 25 minutes depending upon the size of the filet. Enjoy and soak up the compliments!

Download the printable Citrus Basil Fish PDF

Pizza with Figs & Pistachios

figgoatcheesepizza_webThis week we’re sharing a  fun, delicious and healthy take on pizza from our friend and local nutritionist Lisa ( Lisa Corrado Nutrition). The timing is great as we just received some beautiful imported fresh figs and Spring is officially Goat Cheese season so you’ll find excellent goat cheeses in our cheese case. I started this with a recipe from The Seasonal Baker. Not having all the ingredients on-hand, I improvised as needed, even adding my own flair in the form of pistachios. The end result was a little different and very delicious.
Pizza with Figs & Pistachios

Makes 4 servings
1 ball prepared multigrain pizza dough
olive oil
4 large shallots, thinly sliced
salt & pepper
2 teaspoons chopped fresh thyme leaves
8 ounces goat cheese
1½ cups freshly grated Pecorino cheese, divided
¼ cup milk, as needed
16 fresh figs, quartered
½ cup chopped pistachios
About 30 minutes before starting, take pizza dough out of refrigerator. Coat a bowl with olive oil and add dough, cover and allow to come to room temperature.
If using a pizza stone, place it on the middle rack of your oven. Otherwise, grease a large cookie sheet with olive oil and set aside. Preheat oven to 400° .
Heat 2 tablespoons of olive oil in a sauté pan over medium heat. Add shallot slices, season with salt & pepper and cook, stirring frequently, until shallots are softened and golden, about 12 minutes. Reduce heat if shallots start to get crispy-brown. Remove from heat and stir in chopped thyme.
In a medium bowl, combine goat cheese and half of the grated Pecorino. Stir to combine. Adding milk as needed, stir cheese mixture until it becomes spreadable.
If using a cookie sheet, spread dough out on oiled sheet. If using a pizza stone, sprinkle a clean work surface with flour and stretch out pizza dough to about a 14” circle and transfer to the hot stone. Bake dough for 5 minutes then remove from oven.
Spread dough evenly with cheese mixture, top with cooked shallots, fig quarters, chopped pistachios. Sprinkle with remaining grated Pecorino. Return to oven and bake until outer edges and toppings are browned, about 10 minutes or so. Remove from oven and let set for a minute before cutting into slices.
http://lisacorradonutrition.com/recipes/vegetarian/pizza-with-figs-pistachios/

White Bean & Swiss Chard Stew

iStock_000023222805SmallThis week our friend Lisa Corrado, long-time New Canaan resident and owner of Lisa Corrado Nutrition, shares this hearty and healthy white bean stew recipe. On snowy winter days nothing beats a Jam-packed with good-for-you veggies; quick and easy to make stew. I prefer all veggie but some might want some sausage for a heartier meal.
White Bean & Swiss Chard Stew
Serves 4 
Ingredients
2 pounds Swiss chard, large stems discarded and leaves cut crosswise in to 2-inch strips
¼ cup extra-virgin olive oil
3 cloves garlic, thinly sliced
¼ teaspoon crushed red pepper
1 (26 ounce) can diced tomatoes
1 (15 ounce) can cannellini beans, drained and rinsed
½ teaspoon salt
¼ teaspoon black pepper
Directions: 
Add chard to a large pot of boiling water, reduce heat and simmer until leaves are tender, about 8 minutes. Cool slightly, drain and gently squeeze out excess liquid. In the same saucepan, heat oil over medium-low heat. Cook garlic and crushed red pepper until garlic is golden, 1 minute. Add tomatoes, increase heat and bring to a boil. Add beans, reduce heat and simmer for 3 minutes. Add the chard and simmer for 4 minutes. Season with salt & pepper and serve. Download the printable White Bean and Swiss Chard Stew PDF
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.
 

Lisa’s Chicken Au Gratin

Chicken-au-GratinwebLisa Corrado of Lisa Corrado Nutrition brings us this very satisfying dish that tastes like a high-calorie meal you’d get in a restaurant, but sneaky substitutions like low-sodium chicken stock and evaporated skim milk make it healthy. So stay true to your resolutions without sacrificing real flavor!

Chicken au Gratin
Serves 4
Ingredients
3 tablespoons extra-virgin olive oil
1 pound mushrooms, cleaned and sliced
2 tablespoons fresh thyme leaves, chopped
2 garlic cloves, chopped
4 boneless, skinless chicken breasts; cut into bite-sized pieces
salt and freshly ground pepper
1 ½ cups frozen pearl onions, thawed
2 cups low-sodium chicken stock (check label if you want gluten-free)
½ cup evaporated skim milk
2 cups baby spinach leaves
zest of 1 lemon
Topping
¼ cup plain bread crumbs (check label if you want gluten-free)
½ cup grated Parmesan cheese
Olive oil spray
Directions
Heat a large skillet over medium-high heat with 1½ tablespoons of the oil. Add mushrooms and brown, about 4 minutes. Add thyme, garlic, chicken, salt, and pepper. Cook for 3 minutes. Add the onions and cook for 1 minute. Add the chicken stock and evaporated milk; cook for 5 minutes. Add the spinach leaves and lemon zest. Toss to combine and cook for 1 minute while you make the topping. Preheat broiler. In a bowl, combine the bread crumbs and Parmesan cheese. Transfer the chicken mixture to a baking dish and evenly sprinkle the bread crumb mixture on top. Spray lightly with olive oil spray. Brown under broiler, about 1 – 3 minutes. Download the printable recipe here. 
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.
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Roasted Butternut Squash Soup

Butternut-2If there’s a recipe that says “It’s Fall!” more than this one, we’d like to see it. This is a rich and creamy (but cream-less) soup from Lisa Corrado that wards off the chill and satisfies in so many ways. Plus it’s a nutritional power-house, packed with antioxidant rich vegetables and loads of flavor. Makes about 2 quarts.
Roasted Butternut Squash Soup 
2½ pounds peeled & cubed butternut squash (from a 3 pound squash)
3 large shallots, cut in half lengthwise
1 head garlic
olive oil spray
salt & pepper
2 tablespoons fresh thyme leaves, chopped
4 cups low-sodium vegetable broth
Preheat oven to 400°. Cut top quarter off the garlic head and wrap in aluminum foil. Spread squash cubes, shallots and garlic head in a single layer on a baking sheet (use two sheets if needed). Spray with olive oil, season with salt & pepper.
Roast until vegetables are tender and browned, and garlic is softened. This will take about 40 minutes total. The shallots will be browned after about 15 minutes; remove them from the oven when they’re done. Using tongs, toss squash cubes every 10 minutes to encourage even cooking.
Add cooked vegetables to a soup pot along with chopped thyme and vegetable broth. Cover and heat over high heat until soup begins to boil. Reduce heat to medium and simmer soup for 15 minutes. Remove from heat. Using a hand-held stick blender or a regular blender, carefully puree soup until smooth. Return soup to pot (if using the blender), and heat soup until hot through.
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Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog.

Lisa’s Roasted Red Pepper Sauce

IMG_5492This recipe brought to us by Lisa Corrado of Lisa Corrado Nutrition is deliciously flexible. Made with beans, itʼs a delicious vegetarian recipe. The simple addition of shrimp gives it an even broader appeal. Or skip the protein and use it as a bruschetta topping.
Roasted Red Pepper Sauce 
Serves 4
6 red bell peppers
½ cup parsley leaves
1 pound peeled & deveined shrimp OR
1 – 15-ounce can cannelini beans, rinsed and drained
¼ cup dry white wine
2 garlic cloves, smashed & chopped
Salt & pepper to taste
Grated Parmesan cheese
Directions
Roast peppers by placing on a cookie sheet under a broiler and broiling until pepper skin is uniformly charred (turn occasionally). This should take about 10 – 15 minutes total. Place roasted peppers in a large bowl. Seal bowl with plastic wrap and steam peppers for 15 minutes. Carefully remove plastic wrap and rub off charred pepper skins, discarding the stems and seeds.
In a food processor, combine the peppers, parsley, white wine and garlic. Pulse this mixture, leaving slightly chunky. Pour mixture into a medium saucepan, add shrimp or beans, salt & pepper. Gently simmer until the shrimp are pink and cooked; or about 5 – 10 minutes.
Serve this yummy sauce over (with grated Parmesan cheese as desired):
• multi-grain pasta
• spaghetti squash strands (cut squash in half around the middle, clean out seeds and microwave until strands are tender, about 15 – 20 minutes)
• zucchini julienne (using a julienne peeler, create zucchini strands and sauté in a little olive oil until tender, about 5 minutes)


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Back to School Oat Bars

oat-bars-done-wsThis week Lisa Corrado, long-time New Canaan resident and owner of Lisa Corrado Nutrition, shares the perfect healthy back to school snack recipe! Packed with nutrition, these bars will really boost the energy of your student heading off on their first day. Pair them with a piece of fruit for breakfast or enjoy as a mid-day snack. These can be gluten-free by choosing rolled oats that are specifically labeled as such.
Back-to-School Oat Bars
2 cups rolled oats (not quick-cooking) 
1/2 cup raw pumpkin seeds 
1/2 cup raw sunflower seeds 
3 tbsp chia seeds 
1/2 cup dried fruit like raisins, cranberries, dates; cut into small pieces if larger than raisins 
1/2 cup maple syrup 
2 tbsp unsalted butter plus more for the pan 
Preheat oven to 325º. Butter an 8-inch square pan. Spread oats and seeds on baking sheets. Bake for about 20 minutes, stirring twice occasionally for even browning. Transfer to a medium bowl. Stir in dried fruit. Put maple syrup and butter into a small saucepan and bring to a boil. Reduce heat to medium low for about 10 minutes or until syrup starts to condense and thicken (similar to soft ball stage) . Pour hot syrup over oat mixture and stir to combine. Quickly spread mixture into buttered pan and pack down evenly. Cut into bars. Cool. Separate bars and store in a sealed container.
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Download the printable Oat Bars PDF [ http://lisacorradonutrition.com/recipes/wp-content/uploads/2011/09/Oat-Bars.pdf ]
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition. Lisa is celebrating 10 years of providing nutrition services and is the author of a Moment in a Busy Life blog. [ link: http://lisacorradonutrition.com/blog/ ]

Lisa’s Greek Salad

IMG_2193Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition and author of a Moment in a Busy Life blog. Lisa never gave this salad too much thought until a recent trip that included Greece reminded her how yummy the combination of chopped fresh vegetables and salty olives & feta can be. This is also a great picnic recipe.
Greek Salad
Serves 4
3 large ripe tomatoes, cut into chunks
1 medium red onion, thinly sliced
½ English seedless cucumber, cut into chunks
1 large red bell pepper, seeded and chunked
1 cup pitted Kalamata olives
½ chopped fresh flat-leaf parsley
½ pound good quality Greek feta cheese, cubed
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar (check label if you want gluten-free)
1 tablespoon fresh oregano, chopped
Combine first 7 ingredients (tomatoes through feta cheese) in a large bowl. In a separate small bowl, whisk together remaining ingredients. Pour over salad and toss gently to coat. Download the printable Greek Salad PDF 
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Healthy New Canaan Recipe – Lemony Roasted Vegetable & Quinoa Salad

IMG_2160Lemony Roasted Vegetable & Quinoa Salad
Lisa Corrado, a long-time resident of New Canaan, is the owner of Lisa Corrado Nutrition  and author of a Moment in a Busy Life blog. This recipe is a delicious combination of flavors provides plant-protein from the quinoa and nuts, healthy fat from the oil and nuts, and plenty of nutrition from the vegetables. Roasting the lemons deepens the flavor and you can do that while you roast the veggies.
Serves 4
1½ pounds vegetables (try Brussels sprouts, cauliflower, carrots, anything with crunch)
olive oil spray
1 tablespoon dried thyme
salt & pepper
1 cup dry quinoa
2 cups vegetable broth
⅓ cup chopped pistachios
4 cups arugula or other salad greens
½ cup Roasted Lemon Vinaigrette (see recipe below)
Preheat oven to 400°.
Wash, trim as needed and cut vegetables into similar-sized chunks. Spread out in a single layer on a cookie sheet. Spray with olive oil, season with dried thyme, salt & pepper. Roast, stirring occasionally, until vegetables are browned and tender, about 30 minutes.
Meanwhile, prepare quinoa according to package directions, substituting vegetable broth for water.
Toast pistachios in a small saute pan over medium heat, keeping a close eye so they don’t burn.
Toss salad greens with half of the dressing, then pile onto 4 salad plates. Combine roasted vegetables and cooked quinoa in a large bowl, and toss with the remaining dressing. Mound vegetables on top of salad greens and sprinkle with pistachios.
Roasted Lemon Vinaigrette
makes about ½ cup dressing
2 large lemons
1 teaspoon plus 3 tablespoons extra-virgin olive oil
salt
2 teaspoons honey
Preheat the oven to 400°.
Halve the lemons crosswise and remove the seeds. Place lemons in a glass baking dish and drizzle with 1 teaspoon of olive oil. Turn cut-side down and roast until tender and slightly golden, about 25 – 45 minutes depending upon the size of the lemons. Let cool.
Squeeze the juice and the pulp into a small bowl. Add any juice from the baking dish along with the salt and honey. Add the remaining 3 tablespoons of olive oil slowly, whisking constantly until combined.
Download the printable Lemony Roasted Vegetable & Quinoa Salad PDF
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