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Healthwise Nutrition, 7100 W Camino Real Suite 302, Boca Raton, FL (2025)

11/22/2024

Marry Me Chicken & Spaghetti, This “marry me” chicken pasta adds spaghetti and spinach to the beloved flavor combination and will have you saying “I do” in no time.

Ingredients

8 ounces whole-wheat spaghetti
1 (5-ounce) package baby spinach, coarsely chopped (about 6 cups)
1 cup julienne-cut sun-dried tomatoes in oil, drained and coarsely chopped, plus 2 tablespoons oil from jar, divided
1 small yellow onion, finely chopped (about 1 cup)
¾ teaspoon salt
2 (8-ounce) boneless, skinless chicken breasts, cut into ¾-inch pieces
¾ teaspoon Italian seasoning
¼ teaspoon crushed red pepper
½ cup dry white wine
½ cup water
¾ cup heavy cream
⅓ cup finely grated Parmesan cheese
2 tablespoons chopped fresh basil

Directions

Bring a large saucepan of water to boil over high heat. Add 8 ounces spaghetti; cook, stirring occasionally, until al dente, about 7 minutes. Remove from heat, stir in spinach until wilted. Reserve ¼ cup of the cooking water; drain the pasta mixture.

Meanwhile, heat 2 tablespoons sun-dried tomato oil in a large skillet over medium heat until shimmering. Add onion and ¾ teaspoon salt; cook, stirring often, until translucent, 2 to 3 minutes. Add chicken; cook, stirring occasionally, until lightly browned on all sides, 5 to 6 minutes. Stir in sun-dried tomatoes, ¾ teaspoon Italian seasoning and ¼ teaspoon crushed red pepper; cook, stirring constantly, until the tomatoes are deep red, about 2 minutes.

Stir in ¾ cup cream; cook until the sauce begins to bubble around the edges and is slightly thickened, 2 to 4 minutes. Add the pasta mixture; toss to coat. Remove from heat. Add ⅓ cup Parmesan; toss to incorporate, adding the reserved ¼ cup cooking water, 1 tablespoon at a time, to loosen, if needed. Sprinkle with 2 tablespoons basil.

11/21/2024

Sheet-Pan Roasted Salmon & Vegetables

Ingredients

1 pound fingerling potatoes, halved lengthwise
2 tablespoons olive oil
5 garlic cloves, coarsely chopped
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 5 to 6-ounce fresh or frozen skinless salmon fillets
2 medium red, yellow and/or orange sweet peppers, cut into rings
2 cups cherry tomatoes
1 ½ cups chopped fresh parsley (1 bunch)
¼ cup pitted kalamata olives, halved
¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed
1 lemon

Directions

Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a large rimmed baking sheet; cover with foil. Roast 30 minutes.

Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat.

Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes.

Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.

11/20/2024

Loaded Sheet-Pan Nachos
These have been referred to as "the best nachos people have ever had." They have easy ingredients and an optional pop of tang and spice from the pickled jalapeños.

Ingredients

2 teaspoons extra-virgin olive oil
1 medium green bell pepper, diced
1 medium red onion, diced
½ teaspoon salt
1 (13 ounce) package tortilla chips
1 (8 ounce) package shredded Mexican blend or Cheddar cheese
¼ cup pickled jalapeños, chopped (Optional)
¼ cup sliced scallions
¼ cup roughly chopped fresh cilantro
1 medium avocado, diced
Salsa verde and sour cream for serving

Directions

Preheat oven to 400 degrees F.

Heat oil in a large skillet over medium heat. Add bell pepper, onion and salt; cook, stirring, until just tender, about 3 minutes.

Layer half the chips in a single layer on a sheet pan. Top with about half of the cooked vegetables and about 1/3 of the cheese.

Scatter the remaining chips on top of the first layer. Sprinkle with the remaining cooked vegetables, cheese and jalapeños (if using). Bake until the cheese is melted and just starting to turn golden brown, 8 to 10 minutes.

Top with scallions, cilantro and avocado. Serve with salsa and sour cream, if desired.

11/19/2024

Try this Sheet Pan Chicken Fajita Bowl. Great evening dinner for you or your family! Let us know what you think. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

Ingredients
2 teaspoons chili powder
2 teaspoons ground cumin
¾ teaspoon salt, divided
½ teaspoon garlic powder
½ teaspoon smoked paprika
¼ teaspoon ground pepper
2 tablespoons olive oil, divided
1 ¼ pounds chicken tenders
1 medium yellow onion, sliced
1 medium red bell pepper, sliced
1 medium green bell pepper, sliced
4 cups chopped stemmed kale
1 (15 ounce) can no-salt-added black beans, rinsed
¼ cup low-fat plain Greek yogurt
1 tablespoon lime juice
2 teaspoons water

Directions
Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.

Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.

Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.

Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.

Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.

Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.

Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.

10/29/2024

Chili-Rubbed Flank Steak Salad
Ingredient

Steak & Rub

1 pound flank steak, trimmed
2 tablespoons avocado oil or canola oil
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon unsweetened cocoa powder
1 teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon ground pepper
¼ teaspoon salt

Dressing

¼ cup loosely packed fresh cilantro, finely chopped
¼ cup low-fat plain Greek yogurt
2 tablespoons mayonnaise
1 teaspoon lime zest
2 tablespoons lime juice
1 clove garlic, minced
1 teaspoon honey
⅛ teaspoon salt

Salad

6 cups chopped romaine lettuce
1 cup frozen corn kernels, thawed
1 (15 ounce) can low-sodium black beans, rinsed
1 large orange or yellow bell pepper, thinly sliced
½ medium red onion, thinly sliced
¼ cup crumbled feta cheese
¼ cup chopped fresh cilantro
2 tablespoons pepitas

To prepare steak & rub: Place steak in a large glass dish. Combine oil, garlic, chili powder, cocoa, cumin, cinnamon, pepper, and 1/4 tsp. salt in a small bowl. Rub the mixture on both sides of the steak. Cover and refrigerate for 1 1/2 to 2 hours.

Meanwhile, prepare dressing: Whisk cilantro, yogurt, mayonnaise, lime zest, lime juice, garlic, honey, and salt in a separate small bowl.

To cook steak: Preheat grill to medium-high. Clean and oil the grates (see Tip). Grill the steak to desired doneness, 4 to 5 minutes per side for medium-rare (130-135 degrees F on an instant-read thermometer). Transfer to a clean cutting board and let rest for 4 to 5 minutes before slicing.

To prepare salad: Combine lettuce, corn, beans, bell pepper, and onion in a large bowl. Add the dressing and toss to coat.

Slice the steak thinly across the grain. Divide the salad among 4 plates, top with the steak, and sprinkle with feta, cilantro, and pepitas, if using.

10/27/2024

When making this salad add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together. The perfect afternoon meal.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Ingredients
1 pound salmon fillet
½ cup low-fat plain yogurt
¼ cup mayonnaise
2 tablespoons lemon juice
2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 tablespoon snipped fresh chives
2 teaspoons reduced-sodium tamari or soy sauce
1 medium clove garlic, minced
¼ teaspoon ground pepper
8 cups chopped curly kale
2 cups chopped broccoli
2 cups chopped red cabbage
2 cups finely diced carrots
½ cup sunflower seeds, toasted

Directions
Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.

Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.

Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.

Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3/4 cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.

10/26/2024

Happy Weekend! Try this new recipe this weekend and let us know what you think!

Massaged Kale Salad with Roasted Squash & Chickpeas

Ingredients
5 cups cubed peeled butternut squash (1-inch pieces)
1 small red onion, cut into 1-inch pieces
4 tablespoons extra-virgin olive oil, divided, plus more for garnish
1 teaspoon za’atar, plus more for garnish
1/8 teaspoon salt plus 1/4 teaspoon, divided
1 15-ounce can no-salt-added chickpeas, rinsed
6 cups stemmed chopped kale (about 1/2 large bunch)
2 tablespoons lemon juice
1/8 teaspoon ground pepper plus a pinch, divided, plus more for garnish
1/2 cup whole-milk plain strained (Greek-style) yogurt
1 tablespoon water
1 large clove garlic, grated
1/2 cup crumbled feta cheese

Directions

Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper.

Toss squash and onion with 3 tablespoons oil, za’atar and 1/8 teaspoon salt. Spread on the prepared baking sheet. Roast, stirring once halfway, until golden, about 30 minutes. Add chickpeas and roast for 5 minutes more.

10/04/2024

Rainbow Grain Bowl with Cashew Sauce

Ingredients
¾ cup unsalted cashews
½ cup water
¼ cup packed parsley leaves
1 tablespoon lemon juice or cider vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon reduced-sodium tamari or soy sauce (see Tip)
¼ teaspoon salt
½ cup cooked lentils
½ cup cooked quinoa
½ cup shredded red cabbage
¼ cup grated raw beet
¼ cup chopped bell pepper
¼ cup grated carrot
¼ cup sliced cucumber
1 tablespoon Toasted chopped cashews for garnish

Directions
Blend cashews, water, parsley, lemon juice (or vinegar), oil, tamari (or soy sauce) and salt in a blender until smooth.

Place lentils and quinoa in the center of a shallow serving bowl. Top with cabbage, beet, pepper, carrot and cucumber. Spoon 2 tablespoons of the cashew sauce over the top (save extra sauce for another use). Garnish with cashews, if desired.

10/03/2024

Take sloppy Joes to a new level with tender sweet potatoes standing in for the bun. Sweet potatoes pair perfectly with the tangy, flavorful filling of ground beef, black beans and spices. Chopped dill pickle sprinkled on top adds crunch to this quick weeknight dinner the whole family will love.

Ingredients
2 sweet potatoes (about 1 pound each)
1 tablespoon extra-virgin olive oil
12 ounces lean ground beef
1 cup chopped onion
1 cup reduced-sodium black beans, rinsed and drained
1 tablespoon chili powder
½ teaspoon garlic powder
½ teaspoon onion powder
1 cup tomato sauce
3 tablespoons ketchup
1 tablespoon reduced-sodium Worcestershire sauce
2 teaspoons spicy brown mustard
1 teaspoon light brown sugar
3 tablespoons chopped dill pickle (Optional)

Directions
Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes.

Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.

Add onion to the pan; cook, stirring often, until softened, about 5 minutes. Add beans, chili powder, garlic powder and onion powder; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes.

Cut the sweet potatoes in half lengthwise. Press open to make a well in the center of each half. Divide the mixture between the halves. Top with chopped pickle, if desired.

10/02/2024

Kale & Avocado Salad with Blueberries & Edamame

Ingredients
6 cups stemmed and coarsely chopped curly kale
1 avocado, diced
1 cup blueberries
1 cup halved yellow cherry tomatoes
1 cup cooked shelled edamame
¼ cup sliced almonds, toasted (see Tip)
½ cup crumbled goat cheese (2 ounces)
¼ cup olive oil
3 tablespoons lemon juice
1 tablespoon minced chives
1 ½ teaspoons honey
1 teaspoon Dijon mustard
1 teaspoon salt

Directions
Place kale in a large bowl and, using your hands, massage to soften the leaves. Add avocado, blueberries, tomatoes, edamame, almonds, and goat cheese.

Combine oil, lemon juice, chives, honey, mustard, and salt in a small bowl or in a jar with a tight-fitting lid. Whisk or shake well.

Drizzle the vinaigrette over the salad and toss to combine.

10/01/2024

Easy Pea & Spinach Carbonara

Ingredients
1 ½ tablespoons extra-virgin olive oil
½ cup panko breadcrumbs, preferably whole-wheat
1 small clove garlic, minced
8 tablespoons grated Parmesan cheese, divided
3 tablespoons finely chopped fresh parsley
3 large egg yolks
1 large egg
½ teaspoon ground pepper
¼ teaspoon salt
1 (9 ounce) package fresh tagliatelle or linguine
8 cups baby spinach
1 cup peas (fresh or frozen)

Directions
Put 10 cups of water in a large pot and bring to a boil over high heat.

Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.

Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.

Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve 1/4 cup of the cooking water. Drain and place in a large bowl.

Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.

10/01/2024

Rosemary Roasted Salmon with Asparagus & Potatoes

Ingredients
3 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh rosemary
2 teaspoons minced garlic
1 ¼ pounds Yukon Gold potatoes, cut into 1-inch pieces
1 teaspoon salt, divided
¾ teaspoon ground pepper, divided
1 pound asparagus, trimmed
4 (5 ounce) skinless salmon fillets, preferably wild
1 medium lemon
2 tablespoons balsamic glaze
½ teaspoon whole-grain mustard

Directions
Preheat oven to 425 degrees F.

Stir together oil, rosemary and garlic in a small bowl. Place potatoes in a large bowl and toss with 1 tablespoon of the oil mixture and 1/2 teaspoon each salt and pepper. Arrange the potatoes in an even layer on a large rimmed baking sheet. Roast until lightly browned and tender, about 20 minutes. Push the potatoes to one end of the pan.

Place asparagus in the large bowl and toss with 1 tablespoon of the oil mixture, 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange the asparagus on other end of the baking sheet. Roast until the asparagus is bright green, about 3 minutes. Push the vegetables to either end of the pan, leaving space in the center.

Brush salmon with the remaining 1 tablespoon oil mixture and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Place the salmon in the center of the pan. Thinly slice half the lemon and tuck the slices around the salmon and vegetables. Roast for 5 minutes more. Cut the remaining lemon half into wedges.

Whisk balsamic glaze and mustard in a small bowl. Brush 1 tablespoon of the mixture on the salmon. Continue roasting until the salmon is just cooked through and the vegetables are tender, about 5 minutes. Drizzle the vegetables with the remaining sauce. Serve with the lemon wedges

Healthwise Nutrition

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