Foods

Grilled Chicken Burgers

chickenburgers

Grilled Chicken Burgers

Ingredients

  • 1 tablespoon butter, cut into pieces
  • 1 small red onion, 1/2 finely chopped, 1/2 thinly sliced
  • 2 cloves garlic, finely chopped
  • 2 tablespoons tomato paste
  • 1 teaspoon sugar
  • 1 tablespoon Worcestershire sauce, eyeball it
  • 1 tablespoon hot sauce, eyeball it
  • 1 1/4 pounds ground chicken
  • 1 tablespoons grill seasoning (recommended: McCormick brand) a palm full
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons honey, eyeball it
  • 1 lemon, juiced
  • 3 rounded tablespoons sweet pickle relish
  • 2 cups shredded cabbage mix
  • Salt and pepper
  • 4 cornmeal Kaiser rolls, split

Directions

In a small skillet over medium heat, melt butter. Add chopped onions, garlic and tomato paste and sweat them for 5 minutes to soften and sweeten. Sprinkle in sugar and remove from heat. Cool in a bowl, 5 minutes. Add tomato paste mixture, Worcestershire, hot sauce to bowl and combine. Add chicken to the bowl then grill seasoning and combine the burgers well to evenly distribute the flavors and form 4 patties. Wash up.

Heat 1 tablespoon extra-virgin olive oil, a turn of the pan, in a nonstick skillet over medium-high heat. Cook patties 6 minutes on each side.

Combine the honey, lemon juice, and remaining extra-virgin olive oil in a bowl. Add relish, cabbage mix and sliced onions and season with salt and pepper. Toss the slaw to coat and reserve.

Serve burgers on bun bottoms topped with slaw and bun tops.
Health and WEllness Associates

312-972-WELL

Foods

Fennel, Arugula and Strawberry Salad

strawberies

Strawberries are an excellent source of Vitamin C and one cup gives you a days supply of super antioxidants.  Vitamin C helps make collagen, which helps skin stay pump and wrinkle free, it can also help and prevent  UV related skin damage.  Pile them on your foods and enjoy this summer.

Fennel, Arugula and Strawberry Salad

Ingredients

  • 1 cup white balsamic vinegar
  • 1 large fennel bulb with fronds
  • 3 ounces (about 4 cups) baby arugula
  • 1 cup sliced almonds, toasted
  • Kosher salt and freshly ground black pepper
  • 1 pint strawberries, hulled and quartered lengthwise

Directions

Put the balsamic vinegar in a small saucepan and bring to a simmer over medium-high heat. Cook until the vinegar is reduced to about 1/3 cup and syrupy, about 15 minutes; cool to room temperature.

Remove the feathery fronds from the fennel bulb and chop. Remove the core from the fennel and, using a mandoline slicer or a knife, shave the fennel into very thin slices. Add to a salad bowl along with the arugula and almonds. Drizzle the reduced vinegar over the greens, season with salt and pepper, to taste, and toss until coated. Sprinkle the strawberries and chopped reserved fennel fronds over the top and serve immediately.
Health and Wellness Associates

312-972-WELL

Foods

Creamy Broccoli Salad

broccolisalad

Creamy Broccoli Salad

Ingredients

  • 2 strips low-sodium bacon
  • 1/2 cup ice cubes
  • 1/2 medium red onion, thinly sliced
  • 1/2 cup buttermilk
  • 1/3 cup reduced-fat sour cream
  • 1/4 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • Kosher salt and freshly ground black pepper
  • 6 1/2 cups broccoli florets (about 1 pound), cut into bite-size pieces
  • 1/3 cup golden raisins
  • 2 tablespoons salted roasted sunflower seeds

Directions

Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, and reserve 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve.

Combine 1 cup water, the ice cubes and onions in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, and then drain and pat dry.

Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour or up to 4 hours.

Before serving, toss well and season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.
Health and Wellness Associates

312-972-WELL