Good Cooking with Chef Betty
Spring is just around the corner, which means a change to lighter dishes using local, farm-fresh ingredients. Healthy eating begins with healthy cooking, like these delicious recipes shared by Chef Betty.
Savory Chicken with Spinach
1 Tbsp vegetable oil
1 lb skinless, boneless chicken breast strips
2 Tbsp orange juice
1 cup low-sodium chicken broth or water, divided
2 garlic cloves, minced and divided
1/2 cup raisins
1/2 lb fresh spinach or Swiss chard, chopped
1 medium onion, chopped
2 Tbsp sliced almonds
Cook chicken in oil about 3 minutes, stirring occasionally. Add orange juice, 1/2 cup chicken broth, 1 minced garlic clove and raisins. Cook, stirring 1 minute longer or until chicken is done. Transfer cooked chicken to a bowl with slotted spoon. Reserve liquid in skillet. Add spinach or Swiss chard and onion to skillet and cook stirring 3 to 5 minutes or until tender. Stir in remaining chicken broth and minced garlic, cook, stirring 2 minutes longer. Add chicken back into pan with spinach or Swiss chard until heated through. Sprinkle with sliced almonds before serving.
Makes 4 to 6 servings.
Recipe adapted from Health magazine
Asparagus & Lemon Pasta
8 oz uncooked whole wheat angel hair pasta
2 cups fresh asparagus, sliced
1 cup carrots, shredded
1/2 cup green onions, sliced
3 Tbsp fresh lemon juice
2 Tbsp olive oil
2 tsp lemon peel, grated
2 garlic cloves, minced
1 tsp salt-free herbed seasoning blend
Cook pasta according to package directions. Add asparagus to pasta during last minute of cooking time; drain. Stir remaining ingredients into asparagus and pasta mixture. Serve immediately. Makes 4 servings.
Recipe adapted from Health.com website
Betty Thompson Morton grew up in Winston-Salem and came back home for happy retirement in 2011. A graduate of NCCU with a degree in Foods & Nutrition and of Triad Community Kitchen, Betty is a food coach, healthy cooking instructor and cookbook author. Like her on Facebook at Betty Thompson Morton.
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