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Great Day Kitchen, 6/27/17 - Summer Salads / Health Mac

Registered dietitian nutritionist for Clovis Unified School District, Tawnie Kroll, will visit the Great Day Kitchen to show us some healthy dishes.

Registered dietitian nutritionist for Clovis Unified School District and krollskorner.com, Tawnie Kroll, visited the Great Day Kitchen to show us some healthy dishes.

Kale & Blueberry Salad


Ingredients:

  • 1 cup bulgar
  • 1 teaspoon table salt
  • 1 (8-oz.) package sugar snap peas
  • 4 cups coarsely chopped rainbow kale
  • 1/2 cup red wine vinaigrette (ingredients below)
  • 2 cups fresh blueberries
  • 1/2 cup chopped toasted pecans
  • 3/4 cup crumbled feta cheese

Directions:

  • Cook bulgar according to package. Once cooked, drain and rinse under cold water until bulgar is cool. Place in large bowl.
  • Then, bring water to boil in a medium sauce pan and cook peas in boiling salted water for ~2 minutes or until crisp-tender; drain. Plunge into ice water; drain and pat dry. Slice some of the peas in half.
  • Toss together kale, bulgar , and 1/4 cup vinaigrette in a large bowl. Let stand 30 minutes. Stir in blueberries, pecans, and sugar snap peas. Add salt and pepper. Sprinkle with cheese. Serve with remaining vinaigrette.


Vinaigrette:

  • 1/3 cup red wine vinegar
  • 1/2 large shallot, minced
  • 2/3 cup extra virgin olive oil
  • 2 tablespoons honey
  • 2 teaspoons coarse-grained Dijon mustard


Directions:

Stir together red wine vinegar and minced shallot; let stand 10 minutes. Whisk in olive oil and remaining ingredients. Add salt and pepper to taste. Refrigerate in an airtight container up to 1 week.

Tomato & Red Pepper Salad


Ingredients:

  • 2 large red bell peppers
  • 1 container cherry tomatoes
  • 1 medium red onion, sliced
  • 2 Tbsp. balsamic vinegar
  • 1 garlic clove finely chopped
  • 4 Tbsp. olive oil
  • 2 Tbsp. basil leaves


Directions:

  • Roast peppers in oven at 375 degrees F for 30-40 minutes.
  • Meanwhile, combine halved tomatoes, onion, vinegar, garlic and olive oil together and season with salt and pepper. Set aside for 20 minutes.
  • When the peppers are done, peel the skin off, remove seeds and juice and cut into bite sized pieces.
  • Combine with tomato mixture, serve with basil, drizzle with olive oil.
  • Optional: Mix in Mozzarella balls!


Sweet Potato Mac & Cheese


Ingredients:

  • 2 medium sweet potatoes, peeled and cubed
  • 13 oz. elbow macaroni noodles (whole wheat or GF if preferred)
  • 1/2 large white onion, diced
  • 2 cups chopped fresh spinach
  • 4 garlic cloves, chopped
  • 1 cup vegetable broth
  • 3 Tbsp. EVOO
  • 4 Tbsp. AP flour
  • 2 cups Fat Free Milk
  • 1 Tbsp. Dijon mustard
  • 1 tsp. red pepper chili flakes
  • 6 oz. four cheese blend (or sharp white cheddar)
  • Salt and pepper to taste

Breadcrumb Topping:

  • 1 cup Panko breadcrumbs
  • 1/4 cup freshly grated Parmesan cheese


Directions:

  • Preheat oven to 375 degrees F.
  • Bring a medium pot of water to boil and add in the sweet potato that has been peeled and cubed up. Boil sweet potato for 10-15 minutes, or until tender. Drain sweet potatoes and then mash well. You should have ~2-2.5 cups of sweet potato.
  • Next cook the elbow noodles according to the package.
  • While pasta is cooking, heat the olive oil in a large pan with onion and garlic. Cook for about 4-5 minutes over medium heat. Add the flour and whisk for 30 seconds and then slowly pour and whisk in the milk and vegetable broth. Bring to a boil and continue to whisk. Mixture should begin to thicken after 3-5 minutes. Place heat to low and mix in the mustard, salt, pepper, red pepper chili flakes, cheese and sweet potato. Stir well and then remove from heat.
  • Add in the noodles and mix in well. Taste and adjust any seasonings you may want extra. Pour in a oven safe casserole dish and top with panko crumb/Parmesan cheese mixture. Place in oven, uncovered, for 10-15 minutes, or until it gets bubbly.

Serve warm and enjoy!

Zucchini Mac & Cheese


Ingredients:

  • 1 zucchini
  • 2 cup elbow macaroni
  • 1/2 cup fresh cherry tomatoes, halved
  • 1 cup frozen spinach
  • 1 bunch fresh basil
  • 1 large avocado
  • 2 Tbsp. unsalted butter
  • 1 Tbsp. AP flour
  • 1/2 cup skim milk
  • 1/2 cup Velveeta shredded cheddar cheese
  • 2 Tbsp. shredded mozzarella cheese
  • 2 Tbsp. Nutritional Yeast
  • 2 tsp. red pepper chili flakes
  • Salt and pepper to taste


Directions:

  • Chop zucchini into small pieces. Boil for 15 minutes. Once boiled, drain water and puree in a food processor. Add in avocado and basil and blend again.
  • Cook the macaroni according to package directions.
  • In a skillet over medium heat, mix 1 Tbsp. butter and flour to make a roux. Then add in the milk, zucchini/avocado mixture, spinach, and another Tbsp. butter. Stir until mixed well.
  • Add in the cooked macaroni, halved cherry tomatoes, Velveeta, nutritional yeast, and seasonings. Mix well. Serve warm and top with mozzarella cheese.

If you are totally against Velveeta, you can make a basic white sauce instead

Makes 1 cup

  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • Pinch of salt
  • 1 cup 2 % milk
  • pinch of turmeric for "cheese" color

Melt butter over medium heat in a small saucepan. Whisk in the flour, salt, and turmeric until smooth. Gradually whisk in the milk, adding it slowly, until the mixture just comes to a boil. Cook and stir for 2 minutes or until thickened.



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