Enjoy the weekend weather with this great recipe!

Fri. Sat. Sun.

(86°/58°) (90°/63°) (90°/68°)

Baked Picnic Chicken

Whole 3 pound chicken
½ cup flour
⅛ teaspoon salt
¼ teaspoon ground pepper
4 cloves minced garlic
1 teaspoon thyme
1 tablespoon dill
1 tablespoon chili pepper flake
2 tablespoon Italian parsley
1 tablespoon olive oil

Lightly oil the chicken. Combine all the dry ingredients and herbs in a heavy brown paper bag. Place the chicken inside the bag, seal the bag by folding the opening over multiple times, and shake very well. Place bag with chicken inside on a sheet pan in a 300° oven and bake for 1 ½ hours. Cut the bag open; be careful of steam. Serve on top of the sack and gently pull apart the chicken.

Serves: 6 Calories: 545 Protein: 40 g Carbohydrates: 9 g Total Fat: 38 g Saturated Fat: 10.5 g Cholesterol: 165 mg Fiber: 1 g Sodium: 200 mg
Weight Watcher’s Points: 12

Without Skin
Serves: 6 Calories: 250 Protein: 34 g Carbohydrates: 9 g Total Fat: 7 g Saturated Fat: 1.5 g Cholesterol: 100 mg Fiber: 1 g Sodium: 170 mg
Weight Watcher’s Points: 6

Spinach Spaetzle

The fields at the farm are finally drying out and now it’s a matter of keeping up on the weeds which have simply thrived with the recent weather. The weeds are sneaky and they grew like crazing knowing we couldn’t come out to pull because it was so wet for awhile there. Now our work is cut out for us.

We’ll being seeing some more greens at the markets now but the new addition will be sweet onions, broccoli, cauliflower, beets and turnips. Remember, if you buy beets don’t throw those greens away! They can be enjoyed lightly sautéed or added to a soup.

I’ve been selling at three farmers markets a week in Tulsa. I am mostly selling tomatoes, peppers, cucumber, and squash plants. Saturday we have our big booth at the Cherry Street Market with plants and produce from the garden. I’m the "greens queen" at the market with all my kale, collards, spinach, arugula, red mustard, lettuce mix, and braising mix. I don’t let anyone pass by without trying a leaf of something. I’m a sneaky sales girl getting people to eat their greens!

Spinach Spaetzle with Chicken Breast and Kale Pesto

Spaetzle [SHPEHT-sluh; SHPEHT-sehl; SHPEHT-slee]
Literally translated from German as "little sparrow," Spaetzle is a dish of tiny noodles or dumplings made with flour, eggs, water or milk, salt and sometimes nutmeg.

Going green? This recipe will make it official!

For the Spaetzle
2 cups packed loose rough chopped spinach
1 cup all purpose flour
2 eggs
¼ cup low fat milk
Pinch salt
⅛ teaspoon nutmeg

6 oz chicken breast
2 tablespoon olive oil
Salt and pepper to taste

1 recipe Kale pesto

In a food processor, puree the spinach then add flour, salt, pepper, and nutmeg. Then add the eggs and milk together; stir it into the flour/spinach mixture. Let the dough rest for 10 to 15 minutes. Batter should be smooth and thick.

Bring 3 quarts of salted water to a boil in a large pot. Reduce the heat to a simmer. To form the Spaetzle, hold a large holed colander or slotted spoon over the simmering water and push the dough through the holes with a spatula or spoon. Do this in batches so you don't overcrowd the pot. Cook for 3 to 4 minutes or until the Spaetzle floats to the surface, stirring gently to prevent sticking. Drain the Spaetzle and give it a quick rinse with cool water.

In a large sauté pan, heat two tablespoons olive oil and sear the chicken breast add two tablespoons of Spaetzle water with 1 cup of Kale pesto mix into a sauce consistency add a little more water if needed. Add the Spaetzle and coat with the sauce. Top with a sprinkle of Parmesan
Cheese.

Serves: 6 Calories: 380 Proteins: 36 g Carbohydrate: 18 g Total fat: 18 g
Saturated fat: 4 g Cholesterol: 140 mg Fiber: 2 g Sodium: 280 mg
Seretean Wellness Center at Oklahoma State University

Soup!

White Bean and Chicken Soup with Mustard Greens

Feel free to use any greens with this soup including spinach or collards. You can choose to use dried beans in this soup or if you want it fast you can use canned beans instead.

1 tablespoon olive oil

2 medium chicken breasts, diced

1 cup dried great northern or cannellini beans soaked overnight

(or 1 can cannellini beans drained and rinsed)

1 onion, diced

1 teaspoon dried or fresh oregano

4 cloves garlic, minced

2 carrots, diced

2 red potatoes, diced small

6 cups low-sodium chicken broth

1 bunch mustard greens, washed and chopped

Pinch salt

¼ teaspoon black pepper

2 tablespoons grated Parmesan cheese

Heat oil in large soup pot; add the chicken breast and brown. Add the onions, garlic, and carrots; cook until garlic becomes aromatic then add beans and the stock and cook on low for two hours or in a crock pot on low for four hours or longer. If you choose to use canned beans, you will only need to cook for 25 minutes. When beans are soft add the diced potato and cook until tender then add the mustard greens and cook for about 15 minutes.

Serves: 4 Calories: 350 Proteins: 30 g Carbohydrate: 39 g Total fat: 8 g

Saturated fat: 2.5 g Cholesterol: 40 mg Fiber: 11 g Sodium: 270 mg

Seretean Wellness Center at Oklahoma State University

Fear not!

Greens are not just good for you, they also taste wonderful!

While the weather is still cool we’ll be seeing lots of greens still at the market and this is the perfect opportunity to get those greens while they last. Soon the weather will stay consistantly warmer and greens with be replaced by onions carrots, beets, turnips and strawberries. If you haven’t experimented with all the wonderful greens such as mustard, kale, beet greens, collars, etc., I urge you to give them a try.

This week I will be posting a variety of different recipes with creative and delicious ways to use these awesome greens.

TIP: Cut and wash greens as soon as you get home. This will help them stay fresh longer. The extra bonus is they will be ready to go when you cook with them! Spinning dry will also keep greens fresh.


Kale and Green Onion Cakes

2 cups packed, chopped and cleaned kale
2 eggs
½ cup low fat milk
¼ cup flour
2 green onions, sliced
3 cloves garlic, minced
2 tablespoons onion, minced
Pinch salt
⅛ teaspoon cumin
⅛ teaspoon black pepper
2 tablespoons olive oil to coat the pan.

In a large mixing bowl combine all the ingredients and mix into a batter. Heat a heavy skillet or a cast iron pan with just enough oil to coat the bottom. Scoop silver dollar size pancakes into the hot skillet and cook on each side until golden brown.


Serves: 6 Calories: 120 Proteins: 4 g Carbohydrate: 12 g Total fat: 7 g
Saturated fat: 1.5 g Cholesterol: 65 mg Fiber: 1 g Sodium: 40 mg

Seretean Wellness Center at Oklahoma State University

Simple Broiled Asparagus with Orange Tarragon Vinaigrette

1 bunch fresh asparagus, woody ends cut off the bottom
1 small sweet onion, sliced thin
2 teaspoons extra virgin olive oil
1 tablespoon water

Preheat broiler: Toss the asparagus and the onion in the oil and water and place in an oven proof baking dish. Place under broiler for about 10-15 minutes.

For the vinaigrette
Juice and zest of one orange
1 tablespoon extra virgin oil
1 tablespoon loosely packed chopped tarragon
1 clove garlic
⅛ teaspoon black pepper

Blend in a small food processor or in a blender until well incorporated; drizzle over the broiled asparagus and serve.

Serves: 4 Calories: 100 Proteins: 3 g Carbohydrate: 9 g Total fat: 6 g
Saturated fat: 1 g Cholesterol: 0 mg Fiber: 3 g Sodium: 0 mg
Seretean Wellness Center at Oklahoma State University

Asparagus and Red Potato Salad

This is intended as warm salad inspired by the German potato salad omitting the bacon and the high fat sour cream.

1 bunch asparagus, woody ends at the bottom cut off, and the spears cut into two inch pieces
3 new red potatoes, cut into cubes
3 cloves garlic, minced
1 sweet onion, sliced thin
3 tablespoons chopped Italian parsley
2 tablespoons apple cider vinegar
4 tablespoons light sour cream
⅛ teaspoon salt
⅛ teaspoon black pepper

Bring a pot of water to a boil. Add the potatoes and cook until fork tender; add the asparagus and cook for only two more minutes. While you are waiting for the potatoes to cook, in a large mixing bowl combine the sour cream, vinegar, garlic, salt, pepper, and parsley. When potatoes and asparagus are cooked, drain well in a colander and then toss in the sour cream mixture. Can be served immediately or refrigerate for a cold salad later.
If you have any fresh herbs like dill or cilantro, add it for a little for extra flavor.
Serves: 4 Calories: 90 Proteins: 3 g Carbohydrate: 17 g Total fat: 1.5 g
Saturated fat: 1 g Cholesterol: 5 mg Fiber: 3 g Sodium: 100 mg

Seretean Wellness Center at Oklahoma State University