By Chef David Arnold, CEC, ACE

By Chef David Arnold, CEC, ACE

Healthy Cooking Recipes

January

30 minute meals

By Chef David Arnold, CEC, ACE

Chocolate Chili

Ham and Bean Soup

Spinach Salad with

Strawberry-Rhubarb Vinaigrette

Roasted Chicken Pasta Alfredo

Baked Tilapia with

Apple Mango Chutney

Strawberry Honey Shortcake

Chocolate Chili

Yields 4 servings

Ingredients

½ pound ground turkey

1 30 ounce can Chili Beans

2 ounces beer

5 ounces water

5 ounces tomato puree

½ onion, small diced

2 Tablespoons Chili Powder

1 Teaspoon Basil

1 teaspoon Oregano

1 teaspoon granulated garlic

1 teaspoon paprika

1 teaspoon Cocoa

2 Tablespoons Bittersweet chocolate

Method

  1. Brown the ground meat. Add the onions and sweat.
  2. Add the chili beans, beer and water and bring to a boil. Reduce to a simmer.
  3. Add tomato product and simmer for 15 minutes
  4. Add remaining ingredients and simmer for 5 minutes
  5. Serve hot

Ham and White Bean Soup

Yields 6 servings

Ingredients

1 pound dry white beans

1½ cups ham, medium diced

1 clove garlic, minced

1 onion, small diced

2 carrots, small diced

1 rib celery, small diced

1 bay leaf

1 teaspoon white pepper

3 cups chicken stock

½ cup white wine

Method

  1. Combine all ingredients in a crock pot and set on low
  2. Cook for 8 hours or until the beans are tender
  3. Remove the bay leaf and season to taste

Strawberry Rhubarb Vinaigrette

Yields ¾ cup

Ingredients

¼ Cup Rhubarb

¼ Cup Water

¼ cup strawberries,

2 ounces Rice Wine Vinegar

1 Tablespoon Balsamic Vinegar

1 Tablespoon Sugar

¼ cups Canola Oil

Method

  1. In a saucepot, simmer the rhubarb, strawberries and water until mushy
  2. Blend then strain and reduce to ¼ cup
  3. Add the vinegars and mix
  4. Using a whisk, add the oil slowly in a thin stream
  5. Add sugar to taste
  6. Refrigerate

Low Fat Alfredo Sauce

Yields 4 portions

Ingredients

1 Tablespoon Butter

1/4 cup AP Flour

3/4 Cup Grated Parmesan Cheese

3 Cups Low Fat Milk, warmed

1/2 teaspoon black pepper

Method

1. Melt butter in a saucepan and add the flour. Cook for one minute

2. Add the warmed milk and bring to a simmer

3. Add Cheese and melt

4. Adjust seasonings and serve over whole wheat pasta

Apple Mango Chutney

Yields 1 cup

Ingredients

1 Apple peeled, cored and small diced

1 Mango, peeled, seeded and small diced

1 Ounce Sweet Chili Sauce

¼ Cup Sugar

¼ Shallot, minced

¼ Ounce Garlic, minced

½ Lemon, Juiced

¼ Cup Cornstarch

¼ Cup Rice Wine Vinegar

Sugar, Salt and Pepper to taste

Method

  1. Combine the first six ingredients in a saucepan and simmer over medium heat until fruit is soft.
  2. Mix the cornstarch with the vinegar to make a slurry and add to the mixture
  3. Cook for an additional three minutes
  4. Adjust the seasonings
  5. Refrigerate

Strawberry Honey Shortcake

Yields: 8

Ingredients

2 cups flour

4 teaspoons baking powder

3/4 teaspoon salt

1 tablespoon sugar

2 tablespoons butter

2 tablespoons shortening

½ cup cream

¼ cup Honey

1 pint strawberries, halved

3 tablespoons honey

½ pint whipping cream

2 tablespoons honey

½ teaspoon cinnamon

¼ teaspoon Mace

Method

  1. Heat oven 450̊.
  2. In a large mixing bowl, combine flour, baking powder, salt and sugar. Cut in butter and shortening. Mix in cream. Drop by large spoonfuls onto a baking sheet. Brush with melted butter and sprinkle with sugar. Bake for 15 minutes or until brown
  3. In a mixing bowl, combine 1 pint strawberries and 3 tablespoons honey. Allow to set refrigerated for 30 minutes
  4. Whip cream to stiff peaks and add honey, cinnamon and mace
  5. Spoon strawberries on top of shortbreads and top with whipped cream
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