Healthy Easter recipes (3/23/16)

Posted at 8:48 AM, Mar 23, 2016
and last updated 2016-03-23 12:13:27-04

Healthy Easter Recipes


Middle Eastern Zucchini Dip

• 2 tablespoons extra-virgin olive oil
• 2 medium zucchini, diced
• 2 cloves garlic, chopped
• ½  cup low-fat or nonfat plain Greek yogurt
• 2 tablespoons lemon juice
• 2 tablespoons fresh mint, chopped
• ¼  teaspoon salt
• ¼  teaspoon freshly ground pepper
1. Heat oil in a large skillet over medium heat. Add zucchini and garlic and cook, stirring occasionally, until softened, about five minutes. Transfer the mixture to a food processor or blender; let cool for five minutes. Add yogurt, lemon juice, mint, salt, and pepper. Puree until smooth.
Tips & Notes
• Make Ahead Tip: Cover and refrigerate for up to one day; stir before serving.
• Server with your favorite vegetable’s and fruit.
Per ¼ Cup: 69 calories; 5 g fat (1 g sat, 4 g mono); 1 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 3 g protein; 1 g fiber; 109 mg sodium; 190 mg potassium
Nutrition Bonus: Vitamin C (23% value)
Carbohydrate Servings: 0
Exchanges: 1 fat, ½ vegetable


Mashed Peas with Mint
Peas and lamb are a natural pairing.

• 2 teaspoons extra-virgin olive oil, divided
• 3 large cloves garlic, chopped
• 2 cups frozen peas (12 ounces), thawed
• ¾  cup water, plus more as needed
• ¼ teaspoon salt, divided
• 1 tablespoon fresh mint, chopped
1. Preheat oven to 375°F.
2. Heat two teaspoons oil in a medium saucepan over medium heat. Add garlic and cook, stirring until fragrant and slightly softened, about one minute. Stir in peas, ¾ cup water, and ¼ teaspoon salt. Bring to a boil. Reduce heat to medium, cover and cook for five minutes. Remove from heat.
3. Transfer the pea mixture to a blender or food processor. Add mint, then pulse until coarsely pureed, adding additional water one tablespoon at a time for desired consistency, and scraping down the sides as needed.
4. Serve the lamb with the pea puree.

Wheat Berry Stuffing
• 2 cups cooked wheat berries
• ½ cups carrot, diced
• ½ cups celery, diced
• ½ cup onion, diced
• 1 tablespoon garlic, diced
• 2 tablespoons fresh thyme, chopped 
• 1 tablespoon parsley, chopped
• 3 tablespoons grapeseed oil

1. Cook wheat berries in lightly salted water until tender for 40 - 50 minutes, then drain well.
2. Sauté the onions, carrots, and celery on high with grapeseed oil until softened and beginning to take color.
3. Add garlic and thyme and sauté until fragrant. Just before the garlic starts to brown, add in well-drained wheat berries and sauté, mixing frequently for 3 - 5 minutes.
4. Remove from heat and toss with parsley, then season with salt and pepper.

Crown Rack of Lamb

• 1 clove garlic, minced
• 1-pound rack of lamb, trimmed of fat (Australian rack of lamb preferred)
• Salt and freshly ground pepper, to taste
• 1 teaspoon canola oil
1. Preheat oven to 425°F.
2. Season lamb with salt and pepper. Brush oil evenly over a small cast-iron or ovenproof skillet. Heat skillet over medium-high heat. Add lamb, meat-side down, and cook until browned, two to three minutes. Remove from heat and spread mustard mixture over browned side of meat. Transfer skillet to oven and roast lamb for 15 to 20 minutes, or until an instant-read thermometer registers 140°F (rare) or until lamb reaches desired doneness.
3. Transfer lamb to a cutting board and let rest for five minutes. Carve rack between the ribs. Spoon some wheat berry stuffing and smashed peas and mint onto two plates and top with lamb. Serve immediately.
Per Serving: 383 calories; 17 g fat (4 g sat, 8 g mono); 94 mg cholesterol; 23 g carbohydrates; 36 g protein; 6 g fiber; 961 mg sodium; 1053 mg potassium.
Carbohydrate Servings: 1
Exchanges: 3 ½ vegetable, 4 lean meat, 1 fat