Fresh Ideas Healthy Eating
The Seal-a-Meal® System is your partner for healthy living. These delicious, diet-friendly recipes can be easily divided into smaller portions and stored for serving-by-serving use.
Grilled Tarragon Mustard Chicken
Tender grilled chicken, marinated in the Seal-a-Meal Minute Marinating Canister, is a perfect foundation for any meal!
3 lbs. boneless, skinless, chicken breast halves (about 8 pieces) 1 cup Tarragon Mustard Marinade, divided 1 Tbsp. lowfat margarine 1/2 cup dry white wine
Prepare a charcoal or gas grill to medium high heat. Place the chicken breasts in the Seal-a-Meal Minute Marinating Canister, cover with 1/2 cup marinade and vacuum seal. Marinate for 20 minutes. Remove the chicken from the canister and discard the marinade.
Lightly wipe the grill rack with cooking oil. Place the chicken breasts on the grill and cook over medium-high heat until well browned, about 6 to 8 minutes. Turn the chicken and cook until the meat is no longer pink and the internal temperature reaches 170° F on instant read thermometer. When the chicken is pierced with a fork, the juices should run clear.
While the chicken is grilling, melt the margarine in a medium sauté pan over medium heat. Add the remaining marinade and wine and bring to a boil. Cook the sauce at a high simmer, stirring constantly until slightly thickened. Reduce the heat to low and simmer another 4 minutes. To serve, place 4 grilled chicken pieces on a platter and ladle the sauce over each. Serve immediately. Makes 4 servings.
Cool the remaining 4 grilled chicken breasts, separate into individual portion control sizes, vacuum seal, and freeze. Use later in Grilled Chicken Salad with Walnuts & Asian Pears.
Grilled Chicken Salad with Walnuts & Asian Pears
It's especially easy to control your food portions when you have vacuum-sealed, prepared grilled chicken breasts in your refrigerator or freezer. Remove the portions you need and save the rest for another meal.
4 grilled chicken breasts 8 cups baby lettuce, spring mix 1 Asian pear, washed, cored and sliced 1/2 cup Tarragon Mustard Vinaigrette (recipe follows) 1/2 cup walnut halves
Thaw the frozen grilled chicken breasts overnight in the refrigerator. Slice each chicken breast into 6 slices. Arrange the spring mix lettuce equally on 4 plates. Evenly divide the chicken and pear slices between the 4 plates, and arrange them on top of the lettuce. Drizzle each salad with dressing and garnish with the walnut halves. Makes 4 servings.
Tarragon Mustard Vinaigrette 3 Tbsp. champagne vinegar 1 Tbsp. Dijon mustard 1 tsp. lemon juice 1 tsp. dried tarragon 1/2 tsp. salt 1/2 tsp. black pepper, freshly ground 3/4 cup extra-virgin olive oil
In a small bowl, whisk together the vinegar, mustard, lemon juice, and spices, until blended. Drizzle in the olive oil, whisking constantly, until thoroughly blended. Makes 1 cup.
TIP: Save time-easily double or triple vinaigrette recipes and store in glass bottles using the Seal-a-Meal® Vacuum Bottle Stoppers. Store in the refrigerator for up to 4 months.
Garden Vegetable Salad with Orange-Pecan Vinaigrette
This recipe is a perfect example of controlling portions using your Seal-a-Meal Vacuum Food Storage System. Make 20 individual portions, 2 salads for 10 meals or 4 salads for 5 meals. Use only the amount of vegetables and dressing needed and save the rest for another meal!
1 1/2 lbs. snow peas, washed, and trimmed 1 1/2 lbs. green beans, snapped and cut into 1-inch pieces 3 large broccoli bunches, washed and cut into florets 2 lbs. asparagus, trimmed and cut into 1-inch pieces 1 1/2 cups extra-virgin olive oil 2/3 cup champagne vinegar 2/3 cup fresh orange juice 1/2 tsp. salt 1/2 tsp. black pepper, freshly ground 2 Tbsp. grated orange zest, divided 1 cup hazelnuts, toasted and chopped, divided
In a large pot of boiling water, blanch the snow peas until they are vivid green and crisp. Remove them from the water with a slotted spoon and plunge into an ice bath. Drain thoroughly and pat dry. Repeat the process for the remaining vegetables. You may blanch all the vegetables ahead of time and freeze until ready to arrange the salad. Remove the vegetables from the freezer and thaw. Transfer all the vegetables to a large serving bowl.
In a medium bowl, whisk together the olive oil, vinegar, orange juice, salt, pepper, 1 Tbsp. orange zest, and 3/4 cup hazelnuts together until well blended. Use your Seal-a-Meal Vacuum Bottle Stopper to save any portion of dressing you don't use immediately and refrigerate. Drizzle the dressing over the vegetables and gently toss to mix. Garnish with the remaining hazelnuts and orange zest. Makes 20 servings, or enough for 5 meals, 4 servings per meal.
Basil Cubes
Basil is a staple in many summer gardens. These basil cubes can be popped into recipes that call for basil or can be made into classic pesto in minutes.
8 cups fresh basil leave, about 6 large bunches 1 cup extra-virgin olive oil 1/2 tsp. salt 1/4 tsp. freshly ground black pepper
Combine all the ingredients in a food processor and process until smooth. Transfer the basil to ice cube trays and freeze. Place 4 basil cubes in a Seal-a-Meal Bag. Leave 1 inch margin at the top of the bag so that the bag can be opened and resealed. Makes 20 basil cubes.
Peel the rind from the lemon and cut into strips. Squeeze the juice of the lemon into a large bowl. Add the olives, olive oil, oregano, and lemon peel, tossing well to coat. Vacuum seal in a Seal-a-Meal Canister and allow the olives to marinate at room temperature for 3 days. Shake the jar daily to move the ingredients around. After 3 days, store in the refrigerator for 2 to 4 months.
