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Main Course Recipes

Healthy Fried Pork Chops

Ingredients:

  • Cooking spray

  • ¼ cup all-purpose flour

  • 1 large egg, lightly beaten

  • 1 teaspoon Dijon mustard

  • ¾ cup whole-wheat panko breadcrumbs

  • 1 teaspoon ground pepper

  • ½ teaspoon kosher salt

  • 4 (4 ounce) ¾-inch-thick boneless pork chops

Method:

  1. Preheat oven to 200°C. Place a wire rack on a large baking sheet and coat with cooking spray. Place flour in a shallow dish. Combine beaten egg and mustard in another small dish. Combine panko and pepper in a third shallow dish.

  2. Sprinkle salt over both sides of the pork. Dredge each pork chop in flour, shaking off the excess. Coat in egg mixture, then panko, pressing to adhere. Place on the prepared rack. Coat the pork chops with cooking spray. Bake until the chops are beginning to brown and are cooked throughout (an instant-read thermometer inserted in the center should register 145°F), 18 to 20 minutes.

Adobo Chicken & Kale Enchiladas

Ingredients:

  • 1 tablespoon extra-virgin olive oil

  • 8 cups chopped kale

  • ¼ cup water

  • 2 cups shredded or diced cooked chicken

  • 1 teaspoon ground cumin

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • 1 (10 ounce) can red enchilada sauce (1¼ cups)

  • ¼ cup sour cream

  • 2-3 tablespoons minced chipotles in adobo

  • 12 corn tortillas

  • ¾ cup diced white onion, divided

  • 1½ cups shredded Mexican blend cheese, divided

Method:

  1. Preheat oven to 230°C.

  2. Heat oil in a large iron skillet over a medium-high heat. Add kale and water; then cook and stir until it becomes bright green and wilted, this will take about two minutes.

  3. Stir in chicken, cumin, salt and pepper; cook for 1 minute more. Transfer to a large bowl.

  4. Combine enchilada sauce, sour cream and chipotles to taste in a small bowl. Spread ½ cup of the mixture in the pan. Place 4 tortillas over the sauce, overlapping them to cover the bottom. Top with half the chicken mixture, ¼ cup onion and ½ cup cheese. Layer on half the remaining sauce, 4 tortillas, the remaining chicken, ¼ cup onion and ½ cup cheese. Top with the remaining tortillas, sauce and cheese.

  5. Bake the enchiladas until bubbling, 12 to 15 minutes. Sprinkle with the remaining ¼ cup onion before serving.

Spinach Quiche

Ingredients:

  • 1/2 cup butter

  • 3 cloves garlic, chopped

  • 1 small onion, chopped

  • 1 (10 ounce) package frozen chopped spinach, thawed and drained

  • 1 (4.5 ounce) can mushrooms, drained

  • 1 (6 ounce) package herb and garlic feta, crumbled

  • 1 (8 ounce) package shredded Cheddar cheese

  • salt and pepper to taste

  • 1 (9 inch) unbaked deep dish pie crust

  • 4 eggs, beaten

  • 1 cup milk

  • salt and pepper to taste

Method:

  • Preheat oven to 375 degrees F (190 degrees C).

  • In a medium skillet, melt butter over medium heat. Saute garlic and onion in butter until lightly browned, about 7 minutes. Stir in spinach, mushrooms, feta and 1/2 cup Cheddar cheese. Season with salt and pepper. Spoon mixture into pie crust.

  • In a medium bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the pastry shell, allowing egg mixture to thoroughly combine with spinach mixture.

  • Bake in preheated oven for 15 minutes. Sprinkle top with remaining Cheddar cheese, and bake an additional 35 to 40 minutes, until set in center. Allow to stand 10 minutes before serving.

Brick Oven Pizza (Brooklyn Style)

Ingredients:

  • 1 teaspoon active dry yeast

  • 1/4 cup warm water

  • 1 cup cold water

  • 1 teaspoon salt

  • 3 cups bread flour

  • 6 ounces low moisture mozzarella cheese, thinly sliced

  • 1/2 cup no salt added canned crushed tomatoes

  • 1/4 teaspoon freshly ground black pepper

  • 1/2 teaspoon dried oregano

  • 3 tablespoons extra-virgin olive oil

  • 6 leaves fresh basil, torn

Method:

  1. Sprinkle yeast over warm water in a large bowl. Let stand for 5 minutes to proof. Stir in salt and cold water, then stir in the flour about 1 cup at a time. When the dough is together enough to remove from the bowl, knead on a floured surface until smooth, about 10 minutes. Divide into two pieces, and form each one into a tight ball. Coat the dough balls with olive oil, and refrigerate in a sealed container for at least 16 hours. Be sure to use a big enough container to allow the dough to rise. Remove the dough from the refrigerator one hour prior to using.

  2. Preheat the oven, with a pizza stone on the lowest rack, to 280C. Lightly dust a pizza peel with flour.

  3. Using one ball of dough at a time, lightly dust the dough with flour, and stretch gradually until it is about 14 inches in diameter, or about as big around as the pizza stone. Place on the floured peel. Place thin slices of mozzarella over the crust, then grind a liberal amount of black pepper over it. Sprinkle with dried oregano. Randomly arrange crushed tomatoes, leaving some empty areas. Drizzle olive oil over the top.

  4. With a quick back and forth jerk, make sure the dough will release from the peel easily. Place the tip of the peel at the back of the preheated pizza stone, and remove peel so that the pizza is left on the stone.

  5. Bake for 4 to 6 minutes in the preheated oven, or until the crust begins to brown. Remove from the oven by sliding the peel beneath the pizza. Sprinkle a few basil leaves randomly over the pizza. Cut into wedges and serve.

Fish Cakes

Ingredients:

  • 2 slices whole wheat or gluten-free bread

  • 1 lb white fish (like cod, tilapia or halibut)

  • 2 tsp Worcestershire sauce

  • 2 tsp Dijon mustard

  • 1 large egg

  • 1 rib celery (diced)

  • 1/2 tsp grated lemon peel

  • 2 Tbsp reduced-fat mayonnaise

  • 1/2 tsp dried thyme

  • 1/8 tsp salt

  • fresh ground black pepper (to taste)

  • 2 Tbsp extra virgin olive oil

Method:

​

  1. Toast bread until lightly browned. Let cool and process in mini chopper or blender.

  2. Coarsely chop the fish. This can be done in the food processor, but with care or the fish will quickly turn into paste. 

  3. Fold the fish together with the breadcrumbs. Add Worcestershire sauce, mustard, egg, celery, lemon peel, mayonnaise, thyme, salt and pepper. 

  4. Fold together gently until well blended. 

  5. Form into 8 cakes and chill. This can be made up to 12 hours in advance.For

  6. Preheat the oven to 160° C.

  7. Place the oil in a large non-stick skillet over high heat until the oil is almost smoking. 

  8. ​Place cakes in the hot oil and cook over medium-high heat for about three minutes until brown. Turn and cook for about 2 minutes. Place in hot oven. Cook for another 9 – 10 minutes.

Spaghetti & Meatballs

Ingredients:

  • 4 quarts water

  • 2 ounces per serving spaghetti noodles

  • 4 per serving meatballs

  • 1/2 cups per serving tomato sauce

  • 1/2 ounces Parmigiano-Reggiano

Method:

  1. Place the water in a medium to large stockpot over high heat (depending on the amount of pasta to be cooked). When the water is boiling add the spaghetti noodles. 

  2. While the pasta is cooking place the meatballs and tomato sauce in a medium (or larger) sauce pan and heat gently over medium heat. When the sauce is hot reduce the heat to low. 

  3. When the pasta is done remove the noodles using tongs allowing them to drain. Place the noodles in the sauce with the meatballs and toss well. 

  4. Serve hot in a large bowl topped with the grated cheese.

Tortellini Primavera

Ingredients:

  • 3 quarts water

  • 4 ounces tortellini

  • 1 Tbsp olive oil

  • 1 large shallot (minced)

  • 1 clove garlic (minced)

  • 1 large carrot (peeled and diced)

  • 1 large yellow squash (seeded and diced)

  • 2/3 cup frozen, shelled fava beans (thawed)

  • 1 medium tomato (seeded and diced)

  • 1 ounce goat cheese (crumbled)

  • 1/4 tsp salt

  • fresh ground black pepper (to taste)

  • 4 large basil leaves (chiffonade)

Method:

  1. When the water boils add the tortellini, stir well. 

  2. Place the water in a large stock pot over high heat. 

  3. While the tortellini is cooking place the olive oil in a large skillet over medium-high heat. Add the shallot, garlic and carrot. Cook, stirring frequently, for about 5 - 8 minutes. 

  4. Add the fava beans and the tomatoes. Toss and cook for about 2 minutes. If the tortellini is not done, reduce the heat to low. 

  5. When the tortellini is done reserve about 1/2 cup of the pasta water and then drain the pasta and add them to the skillet with the goat cheese, salt, pepper and basil. Toss until the cheese is melted. 

  6. If the sauce is too thick, add the pasta water one tablespoon at a time until it is the desired thickness.

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