Dirigo Dish: Chicken with Mushroom Sauce and Sauteed Greens

As the nights get cooler, a more hearty and warm dish is just the ticket. Try this creamy and delicious chicken dish from the American Heart Association. And find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the chicken with mushrooms:

  • 1 (10-ounce) container baby bella mushrooms, sliced (about 4 cups)
  • 2 portobello mushrooms, cleaned, halved and thinly sliced (about 4 cups)
  • 1 (8-ounce) container sliced white button musrooms (about 4 cups)
  • 4, (6-ounce) skinless, boneless whole chicken cutlets
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 teaspoons canola oil (divided)
  • 1 teaspoon dried thyme
  • 1/4 cup water
  • 1 tablespoon all-purpose flour
  • 1/2 cup fat-free sour cream

For the sauteed greens:

  • 2 teaspoons canola oil (divided)
  • 1, (5-ounce) container baby kale
  • 2, (5-ounce) container baby spinach
  • 1 teaspoon minced garlic
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 Tbsp finely chopped, unsalted pecans
  • 2 teaspoons white vinegar

Directions

  • Prepare all the mushrooms: wipe the baby bell mushrooms with a wet paper towel. Trim and discard the ends and thinly sliced each mushroom. Next, clean the portobello mushrooms by removing and discarding each stem. Use a spoon to scrape the black gills from the underside of each mushroom; discard gills. Slice each portobello in half and then thinly slice each half vertically. Halve any white mushroom halves that are much larger than the others.
  • Season chicken with ¼ teaspoon salt plus a dash of pepper. Add 2 teaspoons oil to a large nonstick sauté pan or a large Dutch oven. Warm over medium-high heat and add chicken cutlets. Sauté until both sides of chicken are golden, about 8 to 10 minutes. Transfer chicken to a plate and reserve.
  • Add remaining 2 teaspoons oil to the pan, continuing to cook over medium-high heat. Add all the mushroom slices, stirring frequently, until mushrooms are softened. Stir in pepper, thyme, and water. Use tongs to place chicken back into the pan. Increase heat to high; when boiling, cover with a lid and reduce heat to medium. Cook until chicken is done (cut thickest piece in the center to make sure juices run clear), about 15 minutes.
  • Meanwhile, prepare the sautéed greens. Add oil into a large nonstick sauté pan and warm over medium-high heat. Add all the baby kale, stirring constantly until wilted, about 2 to 3 minutes. Repeat, adding spinach and garlic, stirring constantly until wilted, another 2 to 3 minutes. Stir in salt, pepper, and pecans. Remove from heat. Drizzle vinegar over the greens and transfer to a platter.
  • When chicken is fully cooked, use tongs to transfer chicken breasts to the platter (on top of the greens). Increase the heat to high; add flour to the mushrooms, stirring constantly as the mushroom liquid thickens slightly, a few minutes. Remove from heat and stir in sour cream until dissolved. Pour mushroom sauce over chicken and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Summer Veggie Pizza with Cauliflower Crust

Transform pizza from special treat to a healthy meal with this tasty dish from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the cauliflower crust:

  • 1 large head cauliflower (roughly chopped)
  • 4 egg whites
  • 1/4 cup shredded, fat-free mozzarella cheese
  • 1/4 cup reduced-fat Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper

For the sauce and toppings:

  • 1/2 cup canned, no-salt-added tomato puree
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 cups chopped mushrooms
  • 1 cup chopped zucchini
  • 1 cup chopped red or green bell pepper
  • 1/2 cup finely chopped red onion
  • 2 teaspoons canola oil
  • 1/4 cup basil leaves
  • 1/4 cup shredded, fat-free mozzarella cheese

Directions

For the cauliflower crust:

  • Preheat the oven to 450°F. Line 2 baking sheets with parchment paper and coat them with cooking spray.
  • Trim and discard the leaves from the cauliflower. Roughly chop the cauliflower florets. Add to the bowl of a food processor in batches, pulsing until the mixture resembles couscous. (The key to getting the correct consistency is to not overload the food processor.) Measure out 4 cups of the cauliflower and transfer to a medium bowl. Into the bowl, add egg whites, mozzarella cheese, Parmesan, garlic powder, and black pepper. Stir to combine.
  • Divide the cauliflower mixture over the 2 prepared baking sheets—aim for each “pizza” to be a 7- to 8-inch oval or circle, using a knife or a spatula to spread the mixture into this size.
  • Bake cauliflower crusts in the oven until edges are totally golden, around 30 minutes. Remove from oven.

For the sauce and toppings:

  • Reduce the oven to 425°F.
  • Make the tomato sauce: In a small bowl, combine tomato purée and spices. Reserve.
  • Prepare all the vegetables. Warm oil in a small nonstick pan over medium-high heat. Add vegetables and, stirring constantly, cook until softened, about 5 to 7 minutes.
  • When the cauliflower crusts are finished, divide tomato sauce between each pizza, swirling into the middle of each pizza. Top with basil leaves, the cooked vegetables, and cheese. Bake in oven until cheese melts, about 5 to 7 minutes.
  • Remove pizzas from the oven. Use a large spatula to carefully remove pizza from parchment and transfer to each plate. Cut each one into quarters and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Eat Better, Live Better

Chef Lou Stubbs and his incredible team in the Dirigo Pines kitchen make mouth-watering meals that leave residents (and visitors) raving. Using locally sourced produce and seafood is important to the team, and ensures high quality, fresh and delicious meals. You can find some of your own locally sourced food at area farmers markets – and Orono has one of the best around!

The Saturday Orono Farmers’ Market opens at 8 a.m. in the Steam Plant Parking Lot at the University of Maine and remains there until the Saturday before Thanksgiving. During Homecoming weekend in mid-October, the market will move to the Asa Adams School (behind Fire Station) just for that day. From December until commencement in May, the Market will be held downtown.

From fresh seasonal fruits and veggies to organic milk, yogurt and cheese, to amazing locally sourced meat, fresh bread and bakery products, to coffee, seafood, and more, it’s a veritable smorgasbord of fresh food and local products. Remember to bring your own bags and an appetite. It’s a great place to find fresh food and meet the farmer who grew it. For more information, visit their website and Facebook pages: 

Dirigo Dish: Broccoli and Cheese Scramble on English Muffin

Kick your day off right with a healthy breakfast from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

  • 1 1/2 cups finely chopped fresh or frozen (thawed) broccoli florets
  • 1/4 cup water
  • 8 extra-large egg whites or 1 1/4 cups egg white substitute
  • 1/2 cup skim milk
  • 1/4 teaspoon ground black pepper
  • 2 whole-wheat English muffins, split and toasted
  • 1/4 cup shredded, fat-free cheddar cheese

Directions

  • Finely chop broccoli. Coat a large nonstick saute pan with cooking spray; warm over medium-high heat. Add broccoli and water; stirring frequently, cook until broccoli is limp, around 4 to 5 minutes. Remove from heat and transfer broccoli to a dish.
  • In a bowl, add egg whites, milk, and pepper. Whisk together to combine.
  • Split and toast each English muffin; set aside.
  • Meanwhile, use a paper towel to wipe the saute pan clean. Coat again with cooking spray and warm over medium-high heat. Add egg whites and use a spatula to stir eggs constantly until whites are almost firm, just a few minutes. Stir in cooked broccoli and cheese; remove from heat.
  • To serve, place each English muffin half onto a plate. Divide egg mixture between each muffin, piling high with eggs. Serve with a fork and knife.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Balsamic Steak Skewers

The start of summer means grilling! (Not in the mood to grill? Just cook the skewers under the broiler!) Try these tasty and fresh steak skewers from the American Heart Association with mixed veggies and roasted sweet potatoes. Yum! Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the skewers:

  • 12 (12-inch) skewers
  • 3/4 lb beef sirloin (visible fat removed, cut into 1-inch pieces)
  • 5 Tbsp balsamic vinegar (divided)
  • 1 teaspoon dried rosemary
  • 1 teaspoon minced garlic
  • 1/2 teaspoon salt (divided)
  • 1/2 teaspoon pepper (divided)
  • 1/2 cup packed basil leaves
  • 2 Tbsp canola oil
  • 1 tablespoon water
  • 1 teaspoon mustard
  • 1 pint grape tomatoes
  • 1 (10-ounce) container white mushrooms (whole, ends trimmed, halved)
  • 1 bell pepper (seeded, cut into 1-inch pieces)
  • 1 medium zucchini, sliced into 1-inch rounds

For the sweet potatoes:

  • 1 pound sweet potatoes, cut into 1/4-inch rounds
  • 1 tablespoon canola oil
  • 1 tablespoon sweet paprika
  • 2 teaspoons sodium-free chile powder
  • 1/8 teaspoon ground black pepper

Directions

For the skewers:

  • If using bamboo skewers, soak in water for 20 to 30 minutes.
  • Trim and discard the fat from the sirloin. Cut the lean sirloin into 1-inch pieces and add into a large Ziploc bag, along with 2 tablespoons balsamic vinegar, rosemary, garlic, ¼ teaspoon salt, and ¼ teaspoon pepper. Let marinate for 30 minutes while preparing remaining ingredients.
  • Prepare the grill for medium-high heat. Coat the grates with nonstick cooking spray.
  • Make a vinaigrette: In the bowl of a food processor, add remaining 3 tablespoons balsamic vinegar, ¼ teaspoon salt, ¼ teaspoon pepper, basil, oil, water, and mustard. Process until smooth, about 30 seconds to 1 minute. Transfer to a small bowl and reserve.
  • To make the vegetable skewers, thread the vegetables in an order like, for example, tomato, mushroom half, bell pepper piece, and zucchini (threaded horizontally through the zucchini round). Repeat, dividing the ingredients evenly between 8 skewers.
  • Thread the steak pieces onto the remaining 4 skewers, dividing evenly between the skewers.
  • To cook, prepare the grill to medium-high heat. Coat the grates with nonstick cooking spray. Add all the skewers to the grill. Cook, turning occasionally, until meat is desired temperature and vegetables are softened, 8 to 12 minutes. Transfer to a platter, cover with foil, and reserve.
  • To serve, drizzle the reserved vinaigrette over the vegetable skewers.

For the sweet potatoes:

  • Prepare the grill for medium-high heat. Coat the grates with nonstick cooking spray.
  • Cut the sweet potatoes into ¼-inch rounds. Add to a bowl along with oil, paprika, chile powder, and pepper. Mix to combine.
  • Spread out the sweet potato rounds onto the grill. Cover the grill and cook until sweet potatoes are tender, turning once, about 10 to 12 minutes depending on thickness. Serve sweet potatoes with skewers. 

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Chocolate Avocado-Chia Pudding 

Give dessert a healthy boost with chia seeds! Find even more heart healthy recipes at www.heart.org!

Ingredients

6 Servings

  • 2 medium ripe avocados (peeled, pitted)
  • 1/2 cup unsweetened almond milk
  • 1/4 cup unsweetened Dutch-process cocoa powder
  • 1/4 cup fat-free, plain Greek yogurt
  • 3 Medjool dates (pitted)
  • 1 teaspoon vanilla extract
  • 2 Tbsp chia seeds
  • 1/4 cup plus 2 tablespoons unsalted chopped almonds or walnuts (optional)

Directions

  • In a food processor or blender, process all the ingredients except the almonds until smooth.
  • Transfer the pudding to serving dishes. Cover and refrigerate for at least 1 hour to allow the chia seeds to thicken.
  • Just before serving, sprinkle with the almonds if desired.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Apple Nachos

Whether you’re feeling snacky for a healthy treat or have grandkids coming to visit this weekend – these sweet and simple apple nachos from the American Heart Association are fun, silly and delish! Find even more heart healthy recipes at www.heart.org!

  • 1/3 cup dried, unsweetened cranberries or raisins
  • 1/4 cup sliced almonds (unsalted)
  • 2 Tbsp hulled, unsalted sunflower seeds
  • 3 red or green apples (or mix and match!), cored and thinly sliced into about 12 pieces each
  • 1-2 tsp lemon juice
  • 2 Tbsp water
  • 1/4 cup reduced-fat, smooth peanut butter
  • 1 Tbsp honey

Directions:

  • In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.
  • Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.
  • Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
  • Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. Serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Apple and Walnut Chicken Salad

Feel light and springy with this tasty springtime salad from the American Heart Association! Find even more heart healthy recipes at www.heart.org!

Ingredients

For the Chicken Salad:

  • 1/4 cup fat-free, plain yogurt
  • 2 Tbsp light mayonnaise
  • 1/4 tsp salt-free, dried Italian spice blend or dried thyme, dried basil or both combined
  • 2 cups skinless, shredded chicken breast of a rotisserie-cooked chicken
  • 3 Tbsp chopped, unsalted, uncoiled walnuts (or whatever nuts are on sale)
  • 1/2 cup halved, seedless grapes OR sugar-free, dried fruit like prunes or cranberries
  • 1 red (sweeter) or green (more tart) apple, finely chopped

For the Green Salad:

  • 1 head lettuce (green leaf, red leaf or romaine), cut into bite-size pieces
  • 1/2 chopped cucumber (chopped, peeled if desired)
  • 1 large tomato (chopped)
  • 1 Tbsp extra-virgin olive oil or canola oil
  • 1 Tbsp red vinegar, white vinegar, or lemon juice

Directions

Chicken Salad

  • Combine yogurt, mayonnaise, and spice blend in a large bowl with a fork.
  • Add chicken, nuts, grapes, and chopped apple. Stir to combine.

Green Salad

  • In a bowl, combine chopped lettuce, cucumber, and tomato.
  • Add oil and vinegar, stirring to combine with salad.
  • Serve salad greens with chicken salad on top.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Chicken “Zoodle” Lo Mein

zucchini-2054823_1920Have you tried making “zoodles” yet? Substitute spirals of zucchini for noodles for a lower calorie, more nutritious meal! Find even more heart healthy recipes at www.heart.org!

Ingredients:

  • 4 medium zucchini
  • 1 1/2 lb skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 2 teaspoons garlic powder (divided)
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground black pepper (divided)
  • 1/8 teaspoon salt (divided)
  • 3 teaspoons canola oil (divided)
  • 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
  • 2 Tbsp low-sodium soy sauce
  • 1/2 cup low-sodium chicken broth
  • 1 Tbsp corn starch
  • 1/4 teaspoons red hot chile flakes (optional)
  • 1/2 cup chopped green onion
  • 2 cups fresh bean sprouts
  • 1 1/2 teaspoons sesame seeds

Directions:

  • Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
  • Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups packaged spiralized zucchini in the grocery aisle.
  • Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
  • Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  • Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
  • Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
  • Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
  • Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Quinoa and Egg Breakfast Bowl

egg-157224Here’s a fun and hearty breakfast from the American Heart Association. And it’s easy to add your own twist with black beans, cucumbers and more. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

  • 1/4 cup raw quinoa
  • 1/2 avocado, pitted and diced
  • 2 medium tomatoes, chopped (about 2 cups)
  • 1 cup no-salt-added, frozen corn (thawed)
  • 1/4 cup chopped green onions
  • 1/2 cup cilantro (optional)
  • 4 eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • hot sauce (optional)

Tip: Cooked quinoa stores well in the freezer. Make a big batch and freeze. Add a few teaspoons of water and warm in the microwave. Or, let the frozen quinoa defrost in the refrigerator for a day and stir into a cold salad.

Directions

  • Cook quinoa according to the package directions. Remove from heat and let sit.
  • Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
  • Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
  • Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!