Recipes - Collards, Ham Baked Chicken, Seafood Pasta

Collard Green Saute
1 tablespoon olive oil
1 tablespoon minced garlic
1 cup sliced sweet onions
1/2 bell pepper sliced thin
6 cups collard greens, chopped
Black pepper to taste
Saute the olive oil, garlic and onions?and allow the onions to brown?slightly. Add the pepper and collard?greens and saute briefly. Add a cup?of water. Cover the pan and allow?the greens to simmer until crisp?tender, about 10 minutes.
Serves 4. Each 1 cup serving: 80 calories,?3.5 g fat, <1 g saturated fat, o g trans fat, 0?mg cholesterol, 32 mg sodium, 8 g carbohydrate,?3 g fiber, 2.5 g protein.
Ham Baked Chicken
2 chicken breasts
1 tsp brown sugar
1/2 cup pineapple chunks in juice
pinch: cinnamon, ginger, cloves
Turn oven on to 375 degrees. Place?chicken in baking dish and top?with brown sugar, pineapple and?spices. Bake for 20 minutes or until?chicken is done.
Serve with baked sweet potato half?and Collard Green Saute.?(Bake sweet potato in microwave?until tender, about 6-8 minutes -?cut in half and serve one half as a?portion.)
Serves 2. Each serving: 180 calories, 3 g fat,?<1 g saturated fat, 0 g trans fat, 72 mg cholesterol,?68 mg sodium, 10 g carbohydrate,?1 g fiber, 26 g protein.
Seafood Pasta
1 pound cooked penne pasta
1 can no-salt-added diced tomatoes
1 teaspoon olive oil
1 tablespoon minced garlic
1 teaspoon basil
4 ounces chopped octopus or?shrimp*
Saute the garlic and basil briefly in?the olive oil. Add the diced tomatoes?and chopped octopus - bring to?a boil and cook briefly. Add the?cooked pasta and reheat.
*Octopus is very inexpensive; when?diced in small pieces it adds a nice?seafood flavor.
Serves 6. Each 1 cup serving: 187 calories,?3 g fat, <1 g saturated fat, 0 g trans?fat, 9 mg cholesterol, 55 mg sodium, 31 g?carbohydrate, 2 g fiber, 9 g protein.
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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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