Local Chef Recipes

Butternut Apple Soup  

 

This creamy soup uses Fall’s wonderful harvest of squash and apples, combining them into a warming soup loaded with flavor. This sweet soup can be made savory by exchanging the ginger and cinnamon with your favorite spices such as black pepper, fresh parsley, and chives.

 

 

Yield: 5 (1cup) servings

 

Ingredients

 

1 large onion, chopped

2T olive oil

15oz vegetable broth

3/4 cup water

2 Granny Smith apples, peeled and finely chopped

12 oz butternut squash, roasted and mashed

1tsp cinnamon

1 tspground ginger

1/2 tspsalt

½ tsp vanilla extract

1/2 cup fat-free milk

1/4c walnuts for garnish

 

Method of Preparation

 

1.    In a large saucepan, sauté onion in olive oil until tender. Add the broth, water and apples; bring to a boil. Reduce heat; cover and simmer for 12 minutes.

2.    Add the squash, cinnamon, ginger, salt, and extract; return to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Cool until lukewarm.

3.    In a blender, puree soup in batches until smooth; return to pan. Add milk; heating through, but do Not boil.

4.    Top each serving with walnuts in the center. Serve warm.

 

 

Nutrition Facts

Serving Size    1cup   

Calories            140

Fats                  6g   

Carbohydrates 22g 

Protein              3g

 

 Sweet Potato Apple Pancakes

 

 

The aroma from these pancakes will attract everyone to the kitchen whether it be for breakfast, a snack, or a side dish with dinner. These pancakes can be topped with fresh fruit, maple syrup, sour cream, or vanilla yogurt.

 

Yield: 10-15 (2-3inch) pancakes

 

Ingredients

 

1 cup whole wheat flour
1/2 cup all purpose flour
3 Trolled oats
2/3 cup wheat germ
2 tsp baking powder
1/2 tsp nutmeg
1/2 tsp cinnamon

½ tsp vanilla extract

2T Agave
2 large eggs, beaten
2 cups skim milk (more for thinner batter)
1/2 cup sweet potato, cooked and mashed
1 McIntosh apple, cored and chopped into ¼” pieces

2T baking raisins
oil for cooking

 

Method of Preparation

 

1.    Soften apple by lightly steaming or simmering it in a very little water until tender.

2.    Mix the all purpose flour, whole wheat flour, oats, wheat germ, baking powder and spices together in a bowl.

3.    Place the sweet potato in a separate bowl and slowly stir in the milk. Add the eggs, agave, and extract and mix well.

4.    Pour the wet ingredients into the dry and stir until everything is just moist, then stir in the cooked apple, and raisins.

5.    Heat a little oil in a frying pan and spoon in the mixture to form individual 2-3 inch pancakes.

6.    Cook for a few minutes on each side until golden, then cool and serve.

 

Nutrition Facts

Serving Size     2 pancakes

Calories            100

Fats                  3g

Carbohydrates 16g

Protein              4g

 

 

 Poached Apples 

 

Poached apples are an elegant dessert that lets the apple stand out amongst a multitude of sweet flavors. This dessert can be topped with vanilla ice cream, (frozen yogurt), a dollop of vanilla yogurt, whipped cream, or crushed pecans and walnuts.

 

Yield: 4 servings

 

Ingredients

 

1 1/2 cups fruity red wine (such as Syrah or Zinfandel)

3/4 cup sugar

1/3 cup fresh orange juice

1/4c strawberries, diced

2 3x1" strips orange peel (white pith trimmed)

1 3x1" strip of lemon peel (white pith trimmed)

1 cinnamon stick

1 whole star anise

2cups water

4 medium Pink Lady apples, peeled and cored

1/4c walnuts, crushed

 

Method of Preparation

 

1.    Combine wine, sugar, orange juice, strawberries, orange peel, lemon peel, cinnamon stick, star anise, and 2 cups water in a large saucepan over medium heat.

2.    Bring to a boil, stirring until sugar is dissolved. Add apples; reduce heat to low and simmer, occasionally turning apples, until fork tender, 25–30 minutes.

3.    Using a slotted spoon, move apples to a plate and set aside.

4.    Strain poaching liquid into a small saucepan, so no solids remain.

5.    Set saucepan over medium-high heat and simmer, stirring occasionally, until poaching liquid thickens and has syrup like consistency, reducing toabout 3/4 cup; syrup will thicken more as it cools.

6.    Place each apple on small dish, drizzle with sauce and sprinkle crushed walnuts on top. Serve warm.

 


Nutrition Facts

Serving Size     1 apple without sauce

Calories            153

Fats                  1.5g

Carbohydrates 26g

Protein              5g 

   

 

 

Baked Stuffed Cinnamon Apples

 

 

A simple yet delicious recipe that satisfies a sweet craving, healthy style. Many variations can be made to the filling such as adding nuts or raisins, or using quinoa. These apples can be served at breakfast, for a snack, or as dessert.

 

Yield: 1 apple

 

Ingredients

1 Fuji apple

2T maple syrup

2T oats

1T blueberries

1/8 tsp vanilla extract

To Taste cinnamon

To Taste nutmeg

 

Method of Preparation

 

1.    Pre-heat oven to 350 degrees F.

2.    Slice the apple in half and scoop out seeds to create a space for the filling in each half.

3.    Divide the oats, blueberries, and extract amongst the halves.

4.    Top by sprinkling cinnamon and nutmeg over the halves.

5.    Place on baking sheet and bake about 25 minutes until apple is fork tender.

6.    Let cool slightly and serve.

 

 

 

Nutrition Facts

Serving Size     1 apple

Calories            130

Fats                  0g

Carbohydrates 28g

Protein              3g 

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Cooling Off with Cold Soups 

Strawberry Chill

 

Yield: 4 Servings

 

This is the perfect summer soup using sweet strawberries that are in season and at their peak with a hint of orange and cinnamon.  Whether you enjoy it before your meal or as a sweet ending, this bright pink soup is sure to please.

 

Ingredients

 

2 quarts fresh strawberries, divided

½ c water

5T Agave nectar

1T all-purpose flour

1tsp orange peel, grated

1/8tsp cinnamon

½ c Non fat plain Greek yogurt

½ c 1% milk

1 strawberry, thinly sliced for garnish

 

                        

Method of Preparation

 

1.)  Mash half of the strawberries with a fork and set aside.

2.)  In a blender, combine remaining strawberries, water, Agave, flour, orange peel, and cinnamon; process until smooth.

3.)  Pour mixture into a medium sized saucepan. Bring to a boil over medium heat; boil for 2 minutes, stirring constantly. Add mashed strawberries. Reduce heat; simmer, uncovered, for 10 minutes, stirring constantly.

4.)  Chill mixture for at least 1 hour.

5.)  Stir in milk and yogurt. Cover and chill overnight. Garnish with sliced strawberry in center.

 

Nutrition Facts

Serving Size    1cup   

Calories            165    

Fats                  1g   

Carbohydrates 39g 

Protein              7g 

 

Watermelon Gazpacho

 

Yield: 4 servings

 

This simple soup can be served before a meal or as a side for dipping bread. Many variations can be made to this soup such as adding a blend of melons or a fruit juice. It brings out the wonderful flavor of one of summer’s delicious fruits, the watermelon, while cooling the palate on a hot summer’s day.

 

Ingredients

 

4c  watermelon, cubed, seeded, divided

2T lime juice

1T lime peel, grated

1T lemon peel, grated

1tsp fresh gingerroot, minced

1tsp salt

1c tomato, chopped

1/2c cucumber, chopped

1/2c green pepper, chopped

1/4c red onion, chopped

1/4c fresh parsley, minced, extra for garnish

2T green onion, chopped

                 1T jalapeno pepper, finely chopped seeded

 

Method of Preparation

 

1.)  Puree 3c watermelon in blender. Cut remaining watermelon into 1/2 inch pieces and set aside.

2.)  In a large bowl, mix the pureed watermelon, lime juice, lime and lemon peel, ginger and salt.

3.)  Gently stir in tomato, cucumber, green pepper, red/green onion, parsley, jalapeno and cubed watermelon.

4.)  Chill soup until ready to serve, garnish with fresh parsley.

 

Nutrition Facts

Serving Size        1cup

Calories             60

Fats                    0g

Carbohydrates   20g

Protein                2g 


 

Cooling Down with a Coulis

 

Raspberry Red Pepper Chicken

 

Yield: 4 servings

 

 

Ingredients

Raspberry Coulis

1/2c sugar

3T water

1lb fresh raspberries

1tsp raspberry wine or other dessert wine

 

Roasted Chicken

2T whole-wheat flour

1tsp salt

1tsp black pepper

1T fresh parsley

1tsp paprika

4 chicken breasts, boneless (about 1 3/4lb)

1/2c roasted red pepper

1/4c scallions, sliced

1/2c fresh raspberries for garnish

 

Method of Preparation

 

1.)   Heat the sugar and water in a small saucepan over medium heat, stirring occasionally, until the sugar dissolves completely, about 5 minutes.

2.)   Put the raspberries and the sugar syrup in a blender and puree.

3.)   Strain through a fine mesh sieve to remove the seeds and stir in wine. Set aside.

 

1.)  Preheat a large sauté pan on medium-high heat. Combine flour and seasonings in pie plate and coat chicken in mixture.

2.)  Remove pan from heat and coat with cooking spray. Place chicken in pan; cover and cook 2-3 minutes on each side or until chicken is browned.

3.)  Cut peppers lengthwise into 1/4-inch strips; combine with scallions and add to chicken. Cook 2-3 more minutes or until onions and peppers are softened.

4.)  Reduce heat to low and simmer about 10 minutes, turning chicken occasionally, until chicken reaches an internal temperature of 165°F.

5.)  Drizzle raspberry coulis over chicken and garnish with fresh raspberries. Serve immediately..

 

Nutrition Facts

Serving Size        304g

Calories              330

Fats                     4g

Carbohydrates   47g

Protein                52g

 


Recipes- From Winter, to Summer!

 

From Winter..

Chicken and Mushroom Ragout

Yield: 4 servings

This hearty dish is full of flavor; moist chicken sits in a savory mushroom and tomato sauce. A mix of wild mushrooms or beef such as sirloin can be used as variations.

Ingredients:

2c low sodium chicken broth
½ c dried shitake, button, and cremini mushrooms
2T extra virgin olive oil
1 ½ lb. chicken breast, cut into 1inch cubes
To Taste salt
To Taste black pepper
1 medium Vidalia onion, julienne
4 cloves garlic, minced
1tsp basil, minced
1 tsp. oregano, minced
1 ¾ lb. Portobello mushrooms, gills removed, caps and stems cut into ¼ inch pieces
½ c sherry cooking wine
1 can (28oz) whole peeled chopped tomatoes, drained
1T tomato paste
¼ c parsley, finely chopped

Directions:

1.) Heat chicken stock until it boils. Turn off heat and add dried mushrooms. Cover and let steep for about 20 minutes. Drain the mushrooms, extracting as much liquid as possible. Discard mushrooms and reserve liquid.
2.) Heat half of the olive oil in a large cast iron pan. Season chicken with salt and pepper and add to pan. Cook about 3 minutes, until chicken is half way cooked and remove from pan and set aside.
3.) Add the onion, garlic, basil, oregano, salt, and pepper to the pan and cook on medium high heat until onions become translucent. Add the Portobello mushrooms and cook until they have reduced by about two thirds.
4.) Add sherry wine and bring to a boil until reduced by half. Add tomatoes and tomato paste followed by reserved mushroom liquid. Bring to a boil; reduce heat to simmer for about 15-20 minutes.
5.) Add chicken back to pan and simmer just until cooked through. Season with salt and pepper. Sprinkle parsley over top and serve warm.

Nutrition Analysis:
Calories       420           Fats  13g           Carbohydrates   13g        Protein      61g

To SummerMango Gazpacho..

Mango Gazpacho

Yeild: 6 Servings

 

With its sweet flavor and bright color, this soup is sure to please. It is easy to prepare well in advance and many variations can be made such as adding strawberries or other fruits.

 

Ingredients:
2c mango, fresh, ¼ inch diced
2c orange juice
2T olive oil, extra virgin
1 cucumber, seedless, ¼ inch diced
1 small yellow bell pepper, seeded, ¼ inch diced
1 small onion, Vidalia, ¼ inch diced
2 cloves garlic, roasted, minced
1 small jalapeño pepper, seeded, minced
2T lime juice, freshly squeezed
1t lemon juice, freshly squeezed
2T parsley, fresh, chopped
To Taste salt
To Taste black pepper
¼ c almonds, slivered, toasted

 

 

Directions:
1.) In a food processor, add mangoes, orange juice and oil until pureed.
2.) Pour into medium sized bowl and add remaining ingredients except almonds. Mix together.
3.) Divide equally among 6 soup cups and garnish each with toasted almonds, serve at room temperature.

Nutrition Analysis:

Calories      156                Fats      6g            Carbohydrates   23g           Protein      2g


 
From Winter..

Southwestern Chicken and Pasta Toss  chicken toss

Yeild: 4 Servings

Roasted chicken and whole wheat pasta come together in a tasty sauce that is loaded with flavor from the perfect combination of vegetables and fruit. Additional fruits such as dried apricots or cranberries can be added or for a crunch, a sprinkle of chopped nuts.

 


Ingredients:
250g penne pasta, whole wheat
1 small onion, red, 1/8 inch sliced
2 sticks celery, chopped
1 medium apple, Granny Smith, cored and chopped
1 medium pepper, red, roasted, deseeded and chopped
100g sweet corn kernels, fresh or frozen (thawed)
50g black beans, cooked
300g (10 ½ oz) chicken, roasted
1T chives, fresh, chopped
1T parsley, fresh, chopped
150g (5oz) yogurt, Greek, fat free
To Taste salt
To Taste black pepper

 

 

Directions:
1.) Cook pasta until tender. Cool under cold water, drain well and set aside.
2.) In large mixing bowl, mix together remaining ingredients except parsley, chives, yogurt, salt, and pepper.
3.) Add pasta, and remaining ingredients to mixture and combine thoroughly.
4.) Serve at room temperature.

Nutrition Analysis:
Calories:
            424            Fats:  5g       Carbohydrates: 59g     Protein:    35g


To SummerTai Chicken..

Thai Chicken Salad   

Yeild: 2 servings

This summer salad can be used as an appetizer or main dish. It combines many flavors and textures into a healthy, easy to prepare dish.

Ingredients:

2 chicken cutlets

Marinade:
2T oyster sauce
2T soy sauce
1T lime juice
2T brown sugar

Salad:
2 bags mixed salad greens
1c bean sprouts
1/3c basil, fresh, chiffonade
1c papaya, cubed
1c cherry tomatoes, halved
1c radish, shredded

Dressing:
2T fish sauce
3T lemon juice
1 ½ t cayenne pepper
1t brown sugar
2T peanuts, chopped

Directions:
1.) Combine marinade ingredients until sugar is dissolved. Add chicken and coat. Place in refrigerator to marinate.
2.) Whisk together dressing ingredients and set aside. In large mixing bowl, combine salad
ingredients.
3.) Grill chicken until cooked through. Slice into long thin strips.
4.) Toss salad and dressing together, adding salt and pepper if necessary.
5.) Divide salad between two plates and top each with chicken strips.

Nutrition Analysis:

Calories       336              Fats       6g           Carbohydrates   38g            Protein:     38g

 

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