Garden Omelet | Liberty’s Kitchen Chef Tasheena Butler Makes 1 serving 3 whole eggs 2 tablespoons pesto 1/2 cup baby spinach 2 tablespoons mushrooms, chopped 1/4 cup zucchini 1/4 cup squash 2 tablespoons red onion 1 tablespoon red bell peppers, diced 1 tablespoon canola oil Place canola oil in a small non-­‐stick pan over medium heat. Add all ingredients except for eggs and pesto. Cook until all ingredients are warmed through. Add beaten eggs, and cook for two minutes; flip the omelet. Cook the other side for 60 to 90 seconds. Fold omelet out onto a plate. Garnish with pesto. Per serving: 550 calories, 46 grams fat, 9 grams saturated fat, 520 mg sodium, 11 grams carbohydrate, 2 grams fiber, 3 grams sugar, 25 grams protein Eat Fit NOLA Chicken Garcia | Reginelli's Pizzeria Adam Carry -­‐ District Manager + Kathleen Hansel -­‐ Marketing Manager Makes 1 serving Marinade 1 ounce Italian dressing 1/8 teaspoon freshly ground black pepper 1/8 teaspoon dried oregano 1/8 teaspoon dried thyme 1/8 teaspoon dried basil 1/8 teaspoon granulated garlic 1/8 teaspoon red pepper flakes 4-­‐1/2 ounces chicken breast BBQ Red Onions 1/4 red onion, thinly sliced 1 tablespoon Worcestershire sauce 1 garlic clove, minced Sandwich 1/2 whole wheat pita 1/4 avocado, sliced 1/2 cup arugula 4 slices of roma tomatoes 1 ounce fontina cheese Aioli 1/8 teaspoon dried dill 1/4 teaspoon fresh lemon juice 1 tablespoon mayo In a small dish -­‐ combine the dressing, pepper, herbs, and seasoning. Add the chicken, and allow to marinate for 24 hours. Preheat the oven to 350 degrees. On a non-­‐stick baking sheet -­‐ toss the onions with the Worcestershire, and garlic. Bake the chicken -­‐ about 20 to 25 minutes or until it reaches an internal temperature of 165 degrees -­‐ and bake the onions until softened, but still crisp; about 10 minutes. Meanwhile, prepare the remaining ingredients to make the pita sandwich. Warm the pita in the oven while the onions and chicken finish cooking. Prepare the dill aioli by combining the ingredients in a small bowl. To assemble, add the avocado, arugula, tomatoes, cheese, onions, aioli, and chicken to the warmed pita bread. Per serving: 530 calories, 28 grams fat, 9 grams saturated fat, 760 mg sodium, 22 grams carbohydrate, 5 grams fiber, 5 grams sugar, 48 grams protein Eat Fit NOLA Gulf Fish with Farm Fresh Vegetables Ye Olde College Inn Chef L. Baker Guevara with Urban Farmer Matthew Myers Eat Fit NOLA Gulf Fish Makes 4 servings 4 7-­‐ounce redfish fillets 2 teaspoons low-­‐sodium creole seasoning 8 ounces green beans, trimmed 1/8 teaspoon salt 1 ounce toasted almonds 1/4 teaspoon ground black pepper 12 ounces Marinated Tomatoes 12 ounces Wild Rice 2 lemons Broil seasoned redfish until internal temp reaches 145 degrees. To cook the green beans, drop in boiling salted water for about three minutes or until tender. Remove from water and toss with almonds, salt, and pepper to taste. Serve fish over rice and beans with marinated tomatoes and grilled lemon slice on side. Marinated Tomatoes 1 pt cherry tomatoes quartered 1/4 shallot bruniose 1 garlic clove, minced 1 tablespoon chopped parsley 1/2 tablespoon chopped thyme 1/2 teaspoon chopped rosemary 1 teaspoon cane vinegar 1/4 cup extra virgin olive oil Combine all ingredients and store chilled. Wild Rice 1 cup wild rice 1-­‐3/4 cup water 1 teaspoon salt Add ingredients to a pot, bring to a boil, cover, reduce heat to low and simmer 20 minutes or until rice is cooked. Allow rice to sit off heat for 10 minutes before serving. Per serving: 600 calories, 21 grams fat, 3 grams saturated fat, 670 mg sodium, 42 grams carbohydrate, 7 grams fiber, 6 grams sugar, 62 grams protein Quinoa and Kale Power Salad with Apple Cider Dijon Vinaigrette Clean Creations | Barbara Blank -­‐ Owner Makes 1 serving Quinoa and Kale Salad 1/2 cup quinoa, cooked 1 cup chopped kale 1 tablespoon sliced almond 1 tablespoon dried cranberry 1/4 cup diced red onion 1/4 cup diced tomato 1/4 cup diced cucumber Apple Cider Dijon Vinaigrette 1 tablespoon Dijon mustard 2 tablespoons apple cider vinegar 1 teaspoon honey 1/16 teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons extra virgin olive oil Prepare quinoa according to package instructions. In a mixing bowl, combine all ingredients for Apple Cider Dijon Vinaigrette except the extra virgin olive oil. Whisk ingredients together. Gradually whisk extra virgin olive oil with ingredients until smooth. Serve chopped kale, almonds, dried cranberries, red onion slices, diced tomato, diced cucumbers, and cooked quinoa with 2 ounces of the Apple Cider Dijon Vinaigrette. Per serving: 500 calories, 32 grams fat, 4 grams saturated fat, 580 mg sodium, 45 grams carbohydrate, 6 grams fiber, 13 grams sugar, 8 grams protein Grilled Whole Fish with Blackeyed Vegetable Salad, Carrot Top Gremolata, and Citrus Salad Local Acres | Chef Tyler Sangermano Makes 4 servings 1 cup cooked blackeyed peas 4 large baby carrots 1 pound broccoli florets 1 pound Brussels sprouts 5 tablespoon pecan oil 1 teaspoon kosher salt 1 head cabbage, medium 2 satsuma segments 1 grapefruit segment 1 cup chopped carrot top 1/2 cup chopped fresh parsley 1/4 cup peppermint leaves 1/4 cup lemon balm 2 tablespoons fresh dill 3 tablespoon green garlic, minced 3 tablespoon ground ginger 1/4 cup fennel, sliced 1 whole red snapper 1/2 cup sorrel 1/4 cup chopped green onions Preheat oven to 375 degrees. Cook black eyed peas, beginning in cold water. Bring to boil, then reduce to simmer and cover 25 minutes or until tender. Drain and set aside. While beans are cooking, heat grill. Steam carrots until fork tender, then cool. Toss broccoli and Brussels sprouts in 2 tablespoons pecan oil and 1/4 teaspoon salt; roast at 375 degrees for 20 minutes. Place cabbage, 1/4 teaspoon salt, and 4 tablespoon citrus juice in bowl. Set aside. Place carrot tops, parsley, peppermint, lemon balm, dill, green garlic, ginger, 1/4 teaspoon salt, and 2 tablespoons pecan oil in food processor. Pulse until finely chopped. Mix fennel, satsuma, and grapefruit together. Rub fish with 1 tablespoon pecan oil and 1/4 teaspoon salt. Grill each side three minutes. Let rest 4 minutes. While fish is resting, combine black eyed peas, carrots, broccoli, Brussels, cabbage, sorrel, and green onion. Serve carrot top gremolata over fish with citrus and fennel salad! Per serving: 500 calories, 23 grams fat, 3.5 grams saturated fat, 670 mg sodium, 59 grams carbohydrate, 16 grams fiber, 19 grams sugar, 21 grams protein Phil’s Grill | Phil de Gruy Serve burger on 100% whole wheat bun. Spinach and tomato should be placed under the burger, and top the burger with 1 tablespoon Phil’s Grill Balsamic Vinaigrette, chopped chives, and sauteed mushrooms and onions. Bison Burger Makes 1 serving 8 ounces bison patty Cooking spray 1 100% whole wheat bun 1/4 cup fresh spinach 2 slices of tomato 1 teaspoon chives 1 tablespoon Chimichurri Sauce Preheat a grill to high heat. Form bison into an 8 ounce patty. Place onto a baking sheet, cover with aluminum foil, and refrigerate until chilled; about 15 minutes. Spray the patties with cooking spray and grill until hot and slightly pink in the center -­‐ 140 degrees internal temperature; about 5 minutes per side. Serve burger on 100% whole wheat bun. Spinach and tomato should be placed under the burger, and top the burger with chopped chives and 1 tablespoon Phil’s Grill Chimichurri sauce. Per serving: 460 calories, 12 grams fat, 3 grams saturated fat, 530 mg sodium, 31 grams carbohydrate, 5 grams fiber, 5 grams sugar, 56 grams protein Phil’s Grill | Tuna Burger Makes 1 serving 8 ounces tuna filet Cooking spray 2 teaspoons olive oil 2 tablespoons mushrooms 2 tablespoons onions 1 100% whole wheat bun 1/4 cup spinach 2 slices tomato 1 tablespoon Balsamic Vinaigrette 1 teaspoon chives Preheat a grill to high heat. Spray the tuna with cooking spray and grill until hot and slightly pink in the center; about 1 to 2 minutes per side. In a small pan, sautee mushrooms and onions in extra virgin olive oil on medium heat until tender; about 5 minutes. Per serving: 640 calories, 22 grams fat, 4.5 grams saturated fat, 430 mg sodium, 34 grams carbohydrate, 5 grams fiber, 8 grams sugar, 60 grams protein Phil’s Grill | Chimichurri Sauce Makes 4 cups 4 bunches parsley, destemmed 1 ounce oregano, destemmed 2 ounces garlic, chopped 4 lemons, zested 2 lemons, juiced 1/2 cup white vinegar 4 teaspoons kosher salt 2 teaspoons black pepper 2 cups olive oil Place all ingredients except olive oil into food processor. Puree ingredients until thoroughly mixed. While food processor is running, drizzle olive oil until all oil is incorporated into the mixture. Phil’s Grill | Balsamic Vinaigrette Makes 1 gallon 1 cup green onions 8 garlic cloves 4 cups balsamic vinegar 1 cup honey 2 tablespoons kosher salt 4 teaspoons black pepper 2 teaspoons cayenne pepper 8 cups canola oil In a 1/3 pan -­‐ puree green onion, garlic, and 1 cup balsamic vinegar with a stick blender. Add remaining balsamic, honey, kosher salt, black pepper, and cayenne pepper – mix well. Drizzle oil slowly until all oil is incorporated. Eat Fit NOLA Crab Cakes Charcoal’s Gourmet Burger Bar Chef Ian Benoit Makes 5-­‐1/2 servings 1 pound lump crabmeat, shelled 1/2 fresh jalapeño, peeled and seeded 1/2 cup Charcoal’s Housemade Aioli 1/2 whole egg, beaten 2 ounces green onions, chopped fine 1/2 cup 100% whole wheat bread crumbs 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 teaspoon canola oil 1 ounce Charcoal’s Corn Maque Choux Combine crabmeat, diced jalapeño, Charcoal’s aioli, and egg in a mixing bowl. Add green onions, half of the breadcrumbs, salt, and pepper to bowl. Lightly toss. Shape 4 ounces of crab cake mixture in a ramekin. Remove and finish forming in a 3 inch stainless steel ring mold; pack lightly. Coat both sides of crab cakes -­‐ still in ring mold -­‐ with remaining breadcrumbs. Heat a cast iron skillet; add a small amount of canola oil. Sear crab cakes until brown; turn once. Transfer to warm plate and carefully remove ring mold. Serve with 1 ounce of Charcoal’s Gourmet Burger Bar Creamy Corn Maque Choux. Per serving: 200 calories, 8 grams fat, 2 grams saturated fat, 350 mg sodium, 14 grams carbohydrate, 1 gram fiber, 2 grams sugar, 19 grams protein Charcoal’s | Housemade Aioli Makes approximately 2 half-­‐cup servings 1 cup low fat mayonnaise 1/2 tablespoon garlic, minced 1/2 tablespoon lemon juice 1/8 teaspoon salt 1/8 teaspoon ground black pepper Combine all ingredients in a food processor until a fine puree. Refrigerate to hold. Charcoal’s | Corn Maque Choux Makes approximately 24 one-­‐ounce servings 1/2 tablespoon butter 1 pint yellow corn, fresh shucked and cut from cob 1 cup white onion, diced 1/2 cup red bell pepper, diced 1/4 cup fresh jalapeño, reserve the seeds 7 fresh jalapeno seeds 1/2 tablespoon garlic, minced 1/2 teaspoon Slap Ya Mama Cajun Seasoning 1 pint whipping cream, heavy In a saute pan, add butter. Heat lightly. Sweat corn for a couple of minutes over low heat to bring out the natural juices – okay to cover pan. Add onions and continue to sweat for a few more minutes. Add bell pepper, jalapeno, jalapeno seeds, garlic, and Cajun seasoning. Mix well and cook over low heat until translucent, stirring so the mixture does not stick. Add cream and reduce by half. To do this, increase heat to medium high and stir constantly to prevent the cream from curdling. Skim any cream that hardens, turns to film, or sticks to the side of the pan. Finished product should be thick -­‐ keep in mind it will thicken as it cools.
Ponchatoula Strawberry Salad with Chevre and Smoked Salmon Blue Line Sandwich Co | Chef Brad McGehee Makes 8 servings Strawberry Salad 2 pounds wild salmon filet 1 teaspoon kosher salt 1 teaspoon ground black pepper 3 pints Fresh Ponchatoula Strawberries 1 pound mixed local baby lettuces 1/2 medium red onion, julienne 1 ounce toasted Louisiana pecans 4 ounces chevre cheese 1 cup Strawberry Balsamic Vinaigrette Season salmon filet with salt and pepper, and smoke with pecan wood for 20 to 30 minutes at 325 degrees. Chill salmon. Toss all ingredients together in a salad bowl immediately before serving. Top salad with 4 ounces smoked salmon. Per serving: 610 calories, 45 grams fat, 9 grams saturated fat, 640 mg sodium, 22 grams carbohydrate, 6 grams fiber, 14 grams sugar, 29 grams protein Strawberry Balsamic Vinaigrette 1 cup Ponchatoula Strawberries 1/4 cup aged balsamic vinegar 1/4 cup extra virgin olive oil 2 tablespoons water 1 tablespoon pecans, toasted and chopped 1 tablespoon Dijon mustard 1 garlic clove, minced 1/4 teaspoon kosher salt 1/4 teaspoon ground black pepper Add strawberries, vinegar, Dijon mustard, pecans, garlic, water, salt and pepper to blender and blend on medium speed until pureed. While the blender is still on, slowly drizzle extra virgin olive oil into puree creating an emulsion. Refrigerate and store for up to 1 week.
Coriander Tuna with Avocado Puree and Cilantro Chili Vinaigrette Vega Tapas Café | Chef Will Sampson Makes 1 serving Coriander Tuna 1 teaspoon coriander seeds 1 teaspoon ground cumin 1/4 teaspoon ground black pepper 4 ounces seared tuna loin 1 teaspoon extra virgin olive oil 1 tablespoon Chili-­‐Cilantro Vinaigrette 1/4 cup Avocado Puree Combine coriander, cumin, and black pepper in a small bowl. Rub spice mixture evenly over both sides of tuna. Heat olive oil in a small non-­‐
stick skillet over medium-­‐high heat. Add tuna to pan. Cook 2 minutes on each side or until desired degree of doneness. Remove from heat. Combine ingredients for Avocado Relish in a medium bowl. Let sit for 15 minutes before serving. Serve tuna with 1/4 cup Avocado Puree and 1 tablespoon Cilantro Chili Vinaigrette. Per serving: 370 calories, 26 grams fat, 4 grams saturated fat, 280 mg sodium, 9 grams carbohydrate, 4 grams fiber, 1 gram sugar, 29 grams protein Cilantro Chili Vinaigrette 1 cup rice wine vinegar 1/2 cup soy sauce 1/2 cup lime juice 8 green onion 1 bunch cilantro 3 cups canola oil 1 cup sesame oil 1 tablespoon crushed red pepper Add all ingredients except sesame oil and canola oil to a food processor. Pulse until smooth. Slowly add both oils to make an emulsion. Add crushed red pepper. Avocado Puree 2 avocados 2 tablespoons horseradish 1/4 cup red wine vinegar 5 tablespoons lime juice 3 garlic cloves 3 egg yolks 1 cup extra virgin olive oil 1/4 cup cilantro 1/8 teaspoon salt 1/8 teaspoon ground black pepper Puree ingredients in a food processor except olive oil, cilantro, salt, and pepper. Slowly add olive oil to ingredients to emulsify. Finish with cilantro, salt, and pepper. BBQ Shrimp and Cauliflower Grits | SWEGS Kitchen Chef Pauly Dauterive + Amy Davis, RDN, LDN -­‐ Registered Dietitian Nutritionist BBQ Shrimp and Grits Makes approximately 6 five-­‐ounce servings 2 ounces Earth Balance Natural Buttery Spread 2 ounces garlic 2 pounds large shrimp 1/4 ounce SWEGS no salt seasoning blend 1/4 ounce ground black pepper 1 ounce brown rice flour 1/8 ounce paprika 1/2 cup water 1/2 ounce lemon juice 1-­‐1/2 ounces Worcestershire sauce 1/2 ounce Tabasco hot sauce 1/3 ounce rosemary 1 ounce parsley 2 ounces unsalted butter Place Earth Balance into a large saute pan over medium heat. Add garlic to the saute pan and simmer for 4 minutes. Add shrimp, SWEGS no salt house seasoning, black pepper, brown rice flour, and paprika. Saute for 4 to 5 minutes or until the shrimp is thoroughly cooked. Add water, lemon juice, Worcestershire, and hot sauce to the pan. Bring to a simmer. Add rosemary and parsley. Remove from heat, and whisk in unsalted butter. Serve 5 ounces BBQ shrimp over 1/2 cup cauliflower grits. Cauliflower Grits Makes approximately 24 four-­‐ounce servings 6 pounds cauliflower 2 ounces extra virgin olive oil 1/2 ounce garlic 5 ounces red onion 1/8 teaspoon white pepper 1/2 ounce sea salt 3-­‐1/2 ounces brown rice flour Place cauliflower into a pot with a steamer basket, and cook until soft; approximately 10 minutes. Place extra virgin olive oil into a large pot over medium heat. Add garlic and red onion. Saute for 4 minutes. Mash the cooked cauliflower with a potato masher, then add to the pot. Add white pepper, sea salt, and brown rice flour; thoroughly incorporate all ingredients. Per serving: 410 calories, 21 grams fat, 7 grams saturated fat, 430 mg sodium, 20 grams carbohydrate, 4 grams fiber, 3 grams sugar, 35 grams protein Ceviche | Superior Grill Chef Miguel Makes approximately 40 six-­‐ounce servings 5 pounds Bassa fish 5 pounds large shrimp 1 orange, juiced 60 ounces lime juice 4 ounces olive oil 1-­‐1/2 ounces salt 8 ounces garlic 24 ounces red onion 1 ounce black pepper 18 avocados 35 ounces cilantro 35 ounces fresh jalapeno, diced 35 ounces fresh tomatoes, diced Dice the Bassa fish and shrimp; add to medium size bowl. Pour orange juice and lime juice on top, and stir to combine. Cover and let sit in the refrigerator for at least 3 to 4 hours. The fish will change in color from pinkish to opaque. Drain the juices from fish and shrimp and discard. Add the olive oil, salt, garlic, red onion, black pepper, avocado, cilantro, diced jalapenos, and diced tomatoes; toss evenly. Per serving: 350 calories, 19 grams fat, 3 grams saturated fat, 400 mg sodium, 19 grams carbohydrate, 8 grams fiber, 3 grams sugar, 30 grams protein Spaghetti Squash & Turkey Meat Sauce | Twisted Nutrition Rebecca Miller, MPH, RDN, LDN -­‐ Eat Fit NOLA Dietitian Creator + Author of the blog Twisted Nutrition Makes 4 servings 1 spaghetti squash 1 pound 93/7 ground turkey breast 1/2 onion, minced 4 cloves garlic, minced 1 teaspoon Sal & Judy's Italian Seasoning 1/4 teaspoon freshly ground black pepper 1 25-­‐ounce jar Sal & Judy's Heart Smart Sauce 1/2 cup parmesan cheese 1/2 teaspoon dried oregano Preheat the oven to 400 degrees. Toast the spaghetti squash for about 25 minutes. Once cooked, remove from oven, and allow to cool. In a large skillet, add the ground turkey, onion, garlic, and seasonings. Saute the meat until it is fully browned and cooked. Add the Heart Smart Sauce -­‐ allow to warm through by coming to a gentle simmer. Meanwhile, shred the spaghetti squash with a fork and then top it with the meat sauce. Garnish with a sprinkling of parmesan cheese and ground oregano. Per serving: 330 calories, 11 grams fat, 3.5 grams saturated fat, 470 mg sodium, 31 grams carbohydrate, 11 grams fiber, 11 grams sugar, 30 grams protein Sponsored by: Whole Foods as well as Sal & Judy's Kale Quinoa Salad with Honey Dijon Vinaigrette | Green to Go Gia DiLeo -­‐ Owner and Operator Makes 1 serving Kale Quinoa Salad 1/3 cup sweet potatoes 1/4 teaspoon extra virgin olive oil 1 cup water 1/3 cup quinoa, dry 1 cup kale, chopped 2 ounces red onion 1/3 medium apple 2 ounces Green to Go Dijon Vinaigrette Honey Dijon Vinaigrette 1/3 cup extra virgin olive oil 3 tablespoons red wine vinegar 1 tablespoon honey 1 tablespoon Dijon mustard 1/4 teaspoon Cumin 1/8 teaspoon salt 1/8 teaspoon ground black pepper Preheat oven to 425 degrees. Toss chopped sweet potatoes in extra virgin olive oil; roast for 30 minutes. Bring 1 cup water to a boil, then simmer quinoa for 12 to 15 minutes. In a separate mixing bowl, combine all ingredients for Honey Dijon Vinaigrette except the extra virgin olive oil. Whisk ingredients together. Gradually whisk extra virgin olive oil with ingredients until smooth. Serve chopped kale, red onion slices, apple slices, and cooked quinoa with 2 ounces of the Honey Dijon Vinaigrette. Per serving: 580 calories, 29 grams fat, 3.5 grams saturated fat, 270 mg sodium, 69 grams carbohydrate, 9 grams fiber, 14 grams sugar, 11 grams protein Crawfish Maque Choux | Savory Meal Delivery Chef Kenneth C Temple – Mr. Dinner Party Makes 4 servings 3 tablespoons extra virgin olive oil 1 tablespoon unsalted butter 1 medium onion, chopped 1 red bell pepper, chopped 2 medium celery stalks, chopped 2 cups corn 2 teaspoons sugar 1/2 teaspoon thyme, fresh or dry 1 tablespoon garlic, minced 1 fresh jalapeno, chopped 1 pound crawfish 1-­‐1/2 cups unsalted chicken stock 1 teaspoon kosher salt 1/2 teaspoon ground black pepper 1/2 teaspoon cayenne pepper 1/2 cup smoked cheddar cheese, grated Over medium high heat, saute onions, bell pepper, celery, and corn for 2 to 5 minutes. Add sugar, thyme, garlic, jalapeno, and crawfish and saute for 30 seconds. Stir in unsalted chicken stock and seasonings. Place in baking dish and sprinkle with cheese. Bake at 375 degrees for 3 to 5 minutes or until cheese is melted. Serve warm, and enjoy! Per serving: 590 calories, 21 grams fat, 6 grams saturated fat, 770 mg sodium, 71 grams carbohydrate, 2 grams fiber, 6 grams sugar, 31 grams protein Light Almond Chicken Salad | Langenstein’s Market Makes approximately 225 four-­‐ounce servings 1-­‐1/2 gallon Hellman’s light mayonnaise 1-­‐1/2 cups green onions, chopped 6 cups green bell pepper, diced 6 cups yellow onion, diced 6 cups celery, diced 6 ounces Worcestershire sauce 3 ounces Tabasco hot sauce 96 ounces almonds, sliced 6 tablespoons ground black pepper 4 tablespoons salt 30 pounds chicken breast, cooked Mix all ingredients except chicken. Add chopped chicken. Incorporate well. Per serving: 230 calories, 14 grams fat, 2 grams saturated fat, 390 mg sodium, 5 grams carbohydrate, 1 gram fiber, 1 gram sugar, 20 grams protein Blackened Redfish | Royal House Oyster Bar Steven Young -­‐ General Manager Makes 1 serving 8 ounces Redfish Filet 1 teaspoon blackening seasoning 2 tablespoons olive oil 1/2 cup sliced mushrooms 1/2 cup baby spinach 1/8 cup tomatoes 2 lemon wheels Heat a cast iron skillet. Season the filet with 1/2 tsp of blackening seasoning on each side. Dip the filet in olive oil and drain the excess oil off. Face the fish belly down in the heated skillet; cook 3 to 4 minutes on each side. Once you start your fish, start another heated skillet adding the mushrooms in the skillet for 2 to 3 minutes. Add the baby spinach and tomatoes. Saute for another minute. Lay your spinach, mushrooms, and tomatoes on bottom of plate. Place your fish filet on top of the bed of veggies. Garnish with 2 lemon wheels. Per serving: 595 calories, 30 grams fat, 4 grams saturated fat, 687 mg sodium, 14 grams carbohydrate, 6 grams fiber, 1 gram sugar, 62 grams protein Copeland’s House Salad with Grilled Chicken and Balsamic MSY International Airport | Delaware North Companies Executive Chef Nicholas Catlett, CEC Makes 1 serving 7 ounces chicken breast, brined 4 cups water 3/4 tablespoon iodized salt 3 seconds olive oil cooking spray 1/2 teaspoon ground black pepper 10 ounces Mesclun spring mix 4 ounces cherry tomato 4 ounces cucumber 2 ounces Hidden Valley Balsamic Vinaigrette Soak 7 ounces of chicken breast in 4 cups of water mixed with 3/4 tablespoon salt overnight. Rinse, then pat the chicken breast dry. Spray with olive oil, then season with pepper. Grill until internal temperature reaches 160 degrees – about 20 minutes. Serve over mixed greens, cherry tomato, sliced cucumber, and 2 ounces of balsamic vinaigrette! Per serving: 570 calories, 24 grams fat, 5 grams saturated fat, 824 mg sodium, 19 grams carbohydrate, 8 grams fiber, 1 gram sugar, 68 grams protein