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Prep Time: Less than 20 minutes
Calories per Serving: 520
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is a good source of fiber and an excellent source of vitamin C.
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- Peel the carrots and slice them into ¼ inch thick slices.
- Peel the onion, cut it in half lengthwise and slice thinly, about ¼ inch thick.
- Cut the chicken into 1-inch cubes.
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Heat 1 tablespoon olive oil in a medium, deep-sided sauté pan over medium-high heat. When the oil is hot, add the chicken pieces to the pan
and cook for 4 minutes until one side starts to brown.
- Add the onion, carrot and the Aromatic Pack, stirring to combine all the ingredients.
Continue to cook another 4 minutes until the onions begin to soften. Adjust the heat
as necessary so the spices don't burn. Season to taste with salt.
- Add 1½ cups of water, cover, and bring to
a boil. Reduce the heat to a simmer and cook for 8 minutes or until the chicken is cooked through, the onions are soft and the sauce has thickened a little.
- Meanwhile, place the ingredients of the Grain Pack into a medium-sized mixing bowl.
Bring one cup of water and ½ teaspoon of olive oil to a boil and immediately pour half of the water over the grains and stir.
Wait 5 minutes, allowing the grain to swell slowly. Pour the remaining water into the bowl and fluff with a fork, seasoning with salt to taste.
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- Divide the chicken, vegetables and broth equally between two bowls.
- Spoon the couscous over the top, dividing evenly between the two bowls.
- Top each bowl with half of the Garnish Pack.
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Browning the chicken a little creates natural sugars and intensifies the flavor of the broth. To keep the couscous from becoming heavy,
I suggest adding the water in two parts so that the couscous swells slowly and stays light. The onion is an essential ingredient that
I think is often overlooked. Just the smell of onions sautéing in a pan signifies that there's real cooking going on. I like the contrasting
textures of the tender chicken, fluffy couscous, soft onions and the crunchy and sweet cinnamon almonds found in the Garnish Pack.
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Prep Time: Less than 20 minutes
Calories per Serving: 520
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is a good source of fiber and an excellent source of vitamin C.
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- Use one cup of chick peas in place of chicken.
- Peel the carrots and slice them into ¼ inch thick slices.
- Peel the onion, cut it in half lengthwise and slice thinly, about ¼ inch thick.
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Heat 1 tablespoon olive oil in a medium, deep-sided sauté pan over medium-high heat. When the oil is hot, add the onion and carrots
and cook for 4 minutes until they begin to soften.
- Add the Aromatic Pack and cooked or canned chick peas, stirring to combine
all the ingredients. Continue to cook another few minutes to soften the vegetables even more. Adjust the heat as necessary so the spices don't burn
and season to taste with salt.
- Add 1½ cups of water, cover, and bring to
a boil. Reduce the heat to a simmer and cook for 8 minutes or until the onions are soft and the sauce has thickened a little.
- Meanwhile, place the ingredients of the Grain Pack into a medium-sized mixing bowl.
Bring one cup of water and ½ teaspoon of olive oil to a boil and immediately pour half of the water over the grains and stir.
Wait 5 minutes, allowing the grain to swell slowly. Pour the remaining water into the bowl and fluff with a fork, seasoning with salt to taste.
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- Divide the vegetables and broth equally between two bowls.
- Spoon the couscous over the top, dividing evenly between the two bowls.
- Top each bowl with half of the Garnish Pack.
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To keep the couscous from becoming heavy, I suggest adding the water in two parts so that the couscous swells slowly and stays light.
The onion is an essential ingredient that I think is often overlooked. Just the smell of onions sautéing in a pan signifies that there's real
cooking going on. I like the contrasting textures of the fluffy couscous, soft onions and the crunchy and sweet cinnamon almonds
found in the Garnish Pack.
If you'd like to add more vegetables to the dish, here's what I suggest:
½ cup steamed squash (in chunks or small cubes) or roughly chopped Swiss chard leaves. Add either or both of these vegetables at the end of step 3,
covering your pan with a lid to allow the chard to steam and the squash to heat through. It should take 2 or 3 minutes to wilt the Swiss chard and
heat the squash through.
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The markets of Fez are the inspiration for this dish which combines fragrant,
earthy and sweet spices like cinnamon, turmeric and saffron to make a rich broth
for chicken and sweet onions to bury with couscous.
Most of what you need to recreate this dish is here: fast-cooking couscous, an aromatic spice blend and flavorful garnish. You simply add chicken, fresh carrots and an onion.
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Prep Time: Less than 20 minutes
Calories per Serving: 470
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is an excellent source of fiber and iron.
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- Cut the broccoli into small pieces, cutting the stem into slices
and breaking up the florets into small clusters.
- Peel and de-vein the shrimp if necessary.
- In a small bowl, toss the shrimp with ½ teaspoon olive oil and season lightly with salt.
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Bring 1½ cups water to a boil in a medium saucepan.
- Add the Grain Pack to the boiling water. Reduce heat to a simmer
and cook for 10 minutes or until tender and the grain has just barely popped. Drain the quinoa through a strainer and return to the saucepan.
- Stir in the Aromatic Pack, 1 teaspoon olive oil and season with salt to taste.
- Meanwhile, heat 1 teaspoon olive oil in a large sauté pan, until the
oil is hot but not smoking. Add the broccoli and 2-3 tablespoons of water. Cook 3-5 minutes, stirring gently. Season with salt to taste.
- Add the shrimp to the pan and cook for 4 minutes—turning the shrimp
after a couple of minutes to cook them on both sides. The shrimp will turn pink when they are cooked through.
- Remove the pan from the heat and sprinkle with feta cheese and the Garnish Pack.
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- Divide the quinoa between two plates. Make a well in the center of
each portion to create a pocket for the shrimp and broccoli.
- Top each plate with half of the broccoli and shrimp mixture.
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Cooking quinoa for exactly 10 minutes allows it to plump and stay fluffy. Immediately drain it through a strainer and allow some steam to escape before
assembling the dish. Buy your shrimp uncooked and remove the dark vein, as needed, by using a paring knife to make a small incision down the back of the
shrimp. Be sure to sprinkle the feta over the broccoli and shrimp while they are still hot so that the feta melts a bit and becomes creamy and even more delicious.
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Prep Time: Less than 20 minutes
Calories per Serving: 470
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is an excellent source of fiber and iron.
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- Use one cup of white beans in place of shrimp and add an extra ounce of feta cheese.
- Cut the broccoli into small pieces, cutting the stem into slices
and breaking up the florets into small clusters.
- In a small bowl, toss the white beans with ½ teaspoon olive oil and season lightly with salt.
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Bring 1½ cups water to a boil in a medium saucepan.
- Add the Grain Pack to the boiling water. Reduce heat to a simmer
and cook for 10 minutes or until tender and the grain has just barely popped. Drain the quinoa through a strainer and return to the saucepan.
- Stir in the Aromatic Pack, 1 teaspoon olive oil and season with salt to taste.
- Meanwhile, heat 1 teaspoon olive oil in a large sauté pan, until the
oil is hot but not smoking. Add the broccoli and 2-3 tablespoons of water. Cook 3-5 minutes, stirring gently. Season with salt to taste.
- Add the beans to the pan and cook for 4 minutes.
- Remove the pan from the heat and sprinkle with feta cheese and the Garnish Pack.
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- Divide the quinoa between two plates. Make a well in the center of
each portion to create a pocket for the beans and broccoli.
- Top each plate with half of the broccoli and beans mixture.
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Cooking quinoa for exactly 10 minutes allows it to plump and stay fluffy. Immediately drain it through a strainer and allow some steam to escape before
assembling the dish. Be sure to sprinkle the feta over the broccoli and beans while they are still hot so that the feta melts a bit and becomes creamy
and even more delicious.
If you'd like to add more vegetables to the dish, here's what I suggest:
½ cup blanched or cooked spinach or finely chopped green beans. Add these when cooking the broccoli in step 4 of the cooking instructions.
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This recipe is inspired by traditional Greek flavors — toasted orange peel,
earthy oregano and warm spearmint — that marry with the classic
Mediterranean pairing of shrimp and creamy feta.
Most of what you need to recreate this dish is here: fast-cooking quinoa, an aromatic spice blend and flavorful garnish. You simply add shrimp, broccoli and feta cheese.
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Prep Time: Less than 20 minutes
Calories per Serving: 460
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is an excellent source of fiber, iron, vitamin A and vitamin C.
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- Preheat the oven to 375 degrees.
- Peel the cucumber and cut in half, lengthwise.
Use a spoon to scoop out the seeds down the middle of the cucumber. Cut into small dice about ¼ inch, or slice thinly.
- In a mixing bowl, combine beef, the Aromatic Pack and 2 tablespoons water,
mixing well. Form into six 1½” meatballs.
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- Lightly oil a small baking sheet.
- Place the meatballs on the baking sheet and slightly flatten.
Make a dimple in the top of each one with your thumb.
- Bake for 6-7 minutes or until cooked through.
- Meanwhile, in a medium saucepan, bring one cup of water to a boil.
Stir in the Grain Pack and reduce the heat to a simmer. Cook for 5-6 minutes or until the water is completely absorbed and the grain is tender.
- Add 1 teaspoon of olive oil and remove from the heat. Cover and
let rest for 5 minutes, then fluff with a fork. Season the pilaf with salt to taste.
- In a small bowl, mix cucumber, 4 tablespoons yogurt, ½ teaspoon olive oil, and the Garnish Pack.
Season with salt to taste.
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- Divide the pilaf equally between two plates.
- Top each plate of pilaf with 3 meatballs.
- Spoon cucumber and yogurt sauce on top.
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While many people are familiar with the sweet, warm flavor of dried mint as a tea, I love to cook with it, too. Yogurt, mint and
cucumber pair beautifully. I find that Greek-style yogurt works well in this recipe because it stays thick and creamy after the cucumber is added.
When you are forming the meatballs, use your finger to create a dimple in the center of each one. This will allow for some of the juices to collect
and keep the meat moist. To keep the bulgur fluffy, simply use a fork to gently stir and separate the grains before serving.
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Prep Time: Less than 20 minutes
Calories per Serving: 460
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is an excellent source of fiber, iron, vitamin A and vitamin C.
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- Use one cup of cooked lentils in place of beef.
- Peel the cucumber and cut in half, lengthwise.
Use a spoon to scoop out the seeds down the middle of the cucumber. Cut into small dice about ¼ inch, or slice thinly.
- In a mixing bowl, stir the Aromatic Pack and cooked lentils,
mixing well.
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- In a medium saucepan, bring one cup of water to a boil.
Stir in the Grain Pack and reduce the heat to a simmer. Cook for 5-6 minutes or until the water is completely absorbed and the grain is tender.
- Add 1 teaspoon of olive oil and remove from the heat. Cover and
let rest for 5 minutes, then fluff with a fork. Season the pilaf with salt to taste.
- In a small bowl, mix cucumber, 4 tablespoons yogurt, ½ teaspoon olive oil, and the Garnish Pack.
Season with salt to taste.
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- Divide the pilaf equally between two plates.
- Spoon the lentils in the center of each pilaf portion, making a nest
for the pilaf to hold the lentils and absorb some of their liquid.
- Spoon cucumber and yogurt sauce over the top of the lentils.
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While many people are familiar with the sweet, warm flavor of dried mint as a tea, I love to cook with it, too. Yogurt, mint and
cucumber pair beautifully. I find that Greek-style yogurt works well in this recipe because it stays thick and creamy after the cucumber is added.
To keep the bulgur fluffy, simply use a fork to gently stir and separate the grains before serving.
If you'd like to add more vegetables to the dish, here's what I suggest:
½ cup minced red bell peppers and/or leeks. These vegetables should be sautéed in a teaspoon of olive oil before adding to your lentils
before or after cooking them.
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Transport your taste buds to Turkey where fire-grilled kebobs, are flavored with earthy cumin, spearmint and sweet and hot peppers are nestled in a bed of fragrant bulgur wheat and pasta.
Most of what you need to recreate this dish is here: fast-cooking bulgur, an aromatic spice blend and a flavorful garnish. You simply add lean ground beef, a fresh cucumber and yogurt.
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Prep Time: Less than 20 minutes
Calories per Serving: 510
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is a good source of fiber and iron.
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- Preheat the oven to 375 degrees.
- Peel the onion and finely chop it.
- Thaw and coarsely chop the frozen peas.
- Cut the salmon into two 4 oz. portions.
Season each side of the fish with salt to taste.
- Combine the Garnish Pack with 1 teaspoon of olive oil.
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- In a medium saucepan, bring 1½ cups water to a boil and stir in the Grain Pack.
- Reduce heat to a simmer and cook for 8-10 minutes, quinoa should barely pop
open and be tender, but not mushy. Drain well through a strainer and return to the saucepan.
- Meanwhile, place the salmon on a small baking sheet and cook for 8 minutes,
or until it is just barely cooked through. Rest the salmon for 5 minutes before serving. It will continue to cook through as it rests.
- Heat 1 teaspoon olive oil in a medium sauté pan over low heat. Add the onions
and cook for 3-5 minutes, or until translucent and tender.
- Add the frozen peas and cook for 2 minutes.
- Add the peas and the Aromatic Pack to the quinoa and stir to combine. Season with salt to taste.
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- Spoon half of the quinoa mixture onto each plate.
- Top the quinoa with a piece of salmon.
- Spoon or crumble half of the za'atar garnish over the top of each piece of fish.
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If you'd rather not turn on the oven, you can pan sear the salmon over medium heat. Cook it on what was the skin side for 6 minutes, baste it with
the juices, then flip it and sear for another minute until it is just cooked through. Resting the fish for a few minutes before serving will let
the juices collect and keep it moist and tender. Coarsely chopping the peas will result in a finer textured pilaf and the color will intensify.
Cooking the onions until they are soft and translucent before adding them will make the pilaf softer and creamier.
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Prep Time: Less than 20 minutes
Calories per Serving: 510
This meal has been carefully created by a professional chef and nutritionist to be flavorful and easy to prepare.
It is a good source of fiber and iron.
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- Use one cup of cooked or canned black beans in place of salmon.
- Peel the onion and finely chop it.
- Thaw and coarsely chop the frozen peas.
- Combine the Garnish Pack with 1 teaspoon of olive oil.
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- In a medium saucepan, bring 1½ cups water to a boil and stir in the Grain Pack.
- Reduce heat to a simmer and cook for 8-10 minutes, quinoa should barely pop
open and be tender, but not mushy. Drain well through a strainer and return to the saucepan.
- Heat 1 teaspoon olive oil in a medium sauté pan over low heat. Add the onions
and cook for 3-5 minutes, or until translucent and tender.
- Add the frozen peas and black beans and cook for 2 minutes.
- Add the peas and the Aromatic Pack to the quinoa and stir to combine. Season with salt to taste.
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- Spoon half of the quinoa mixture onto each plate.
- Spoon or crumble half of the Za'atar garnish over the top of each piece of fish.
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Coarsely chopping the peas will result in a finer textured pilaf and the color will intensify.
Cooking the onions until they are soft and translucent before adding them will make the pilaf softer and creamier.
If you'd like to add more vegetables to the dish, here's what I suggest:
1 cup finely chopped escarole and/or 1 tablespoon minced scallions. Stir the escarole and/or scallions into the peas and onions
after they have softened, as explained in step 4 of the cooking instructions.
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This recipe combines the popular Eastern Mediterranean condiment, Za'atar with pistachios and olive oil to create a pesto-like topping for wild salmon that's served over a fresh pea and quinoa pilaf.
Most of what you need to recreate this dish is here: fast-cooking quinoa, an aromatic spice blend and a flavorful garnish. You simply add wild salmon, frozen peas and an onion.
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