Weekly Recipe #120: Chicken Ceasar Wraps

By Gwen Hill, Open Arms Registered Dietitian

As a new mom, the need for quick meals has never been more important. And as a dietitian, I have a desire to keep my quick meals healthy. This is one recipe that my husband and I have used often in the past few weeks. It is light enough for summer, healthy and quick. The beauty of this recipe is that it is a base for endless wrap possibilities: the protein can be traded out for a different kind, the dressing can change out for any that you prefer, and the wrap flavor is up to you. Add in some delicious seasonal greens and other vegetables, and you have recipe that you can use all summer.


Chicken Caesar Wraps Serves 2
Ingredients:
1-2 chicken breasts (depending on the amount you want)
2 spinach flavored tortilla wraps

Salad Ingredients:
4 cups mixed greens
¼ cup parmesan cheese
½ cup croutons
Lite Caesar dressing (amount based on your preference)



Directions:
1. Grill chicken. We do this on our George Forman grill when the time for setting up the actual charcoal grill is limited.

2. Cut chicken into ½ inch strips.

3. Make salad by mixing all salad ingredients in a bowl.

4. Fill one tortilla wrap with the amount of salad and chicken that you desire.

5. Wrap up tortilla and enjoy!


*For a little more flavor, rub a Cajun seasoning on the chicken before grilling…. yum!!

Weekly Recipe #119: Dijon-Braised Bussels Sprouts

By Rylee Ahnen, University of Minnesota Nutrition Major

It’s amazing how much my taste buds have changed over time. I have very vivid memories of trying to hide my brussels sprouts from my mother so I wouldn’t have to eat them. Those strange little vegetables had the ability to ruin any meal, but now I can’t get enough of them. Brussels sprouts are awesome because they’re versatile and fairly inexpensive.

Also, brussels sprouts are a nutritional gold mine. (Nutrition majors actually say things like that.) Brussels sprouts are an excellent source of vitamin K and vitamin C, and they are also a good source of vitamin A. They are also full of dietary fiber which helps with digestion and helps us feel full!

Below is a simple recipe that I found while trying to get creative in the kitchen this winter. It’s no-hassle and they taste is phenomenal. They would be great for a side vegetable with any meal, or as a snack for any vegetable lovers.

Dijon-Braised Bussels Sprouts(From smittenkitchen.com)

Ingredients:
1 Lb Brussels Sprouts
1 Tb Unsalted Butter
1 Tb Olive Oil
½ Cup White Wine
1 Cup Broth
2-3 Shallots (Sliced)
2 Tb Heavy Cream
1 Tb (Or more!) Dijon Mustard
2 Tb Parsley (Chopped)
Salt
Pepper

Directions:

1. Cut brussels in half lengthwise
2. In a large skillet heat the butter and oil
3. Place brussels in the skillet, flat side down. Sprinkle with salt and pepper. Allow sprouts to brown for about 5 minutes.
4. Once brussels sprouts are all browned, add shallots, wine, and broth and simmer covered for 15-20 minutes. 
5. After brussles sprouts are tender remove them from the sauce. Add cream to sauce and simmer for 2-3 minutes.
6. Whisk dijon into sauce. Pour over brussels sprouts and sprinkle with parsley.
7. Serve immediately.

Weekly Recipe #118: Rita's Quick Zucchini Saute

This recipe comes from a long-time weekly volunteer, and the official photographer of the Breast Cancer Ride (and other events around town), Rita Nohner. Have a recipe and story you'd like to share? Send 'em, we love 'em>>

This recipe is adapted from a recipe I found on-line at smittenkitchen.com, with original recipe attributed to the Red Cat restaurant in Chelsea. It's a great way to use up the prodigous harvest of zucchini that even a single plant can produce. Of course, it's best when using small zucchini, but also works great with those giant clubs that hide under the leaves. With those I simply quarter length-wise and cut out the spongy seed center, shredding the meat of the zucchini.

This is out of this world delicious. Must be served hot, straight out of the pan.

Quick Zucchini Saute
1 large sweet onion
1 zucchini shredded into matchsticks (I use the julienne blade on my mandolin)
Parmesan cheese (or Peccorini-Romano or any similar cheese)
Slivered almonds or pine nuts, toasted
Sea salt

1. Amounts are all to taste, but I generally like a 1/3 onion to 2/3 zucchini ratio. A quarter cup of nuts is about right.

2. Toast nuts by heating them in a dry non-stick skillet until fragrant and lightly brown. Stir occasionally to avoid burning. Remove from heat and set aside.

3. Peel onion and cut in half from stem to stern. Slice thinly into half moons. Film bottom of large skillet with olive oil and heat until shimmering. Cooking on high heat, sauté onions until they are browning and becoming caramelized. 

4. Add the zucchini and continue to cook for a few more minutes, just until the zucchini is warmed. Do not overcook. The idea is to warm the zucchini, not actually cook it. 

5. Add a few grinds of sea salt. Toss with the parmesan cheese and nuts and serve immediately.

Enjoy!

– Rita