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healthy organic recipes - featured recipes

Healthy organic recipes are important whether you have a dietary concern, want to make a
healthy meal or just love to try new foods. Browse KIWI's recipe database for great food ideas.

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Chloe’s Crunchy Chicken Fingers with Tangy Sauce By Jean-Georges Vongerichten  
INGREDIENTS:
16 pieces boneless, skinless chicken breast, cut in 3"-long by 3/4"-thick strips
1 cup all-purpose flour
2 eggs, beaten until smooth
2 tsp. kosher salt
2 cups Japanese breadcrumbs (panko)
Grape-seed oil, as needed

METHOD:
1. Place 3 large bowls side by side. Add flour to the first bowl. Add eggs and salt to the second bowl and mix well. Add Japanese breadcrumbs to the third bowl.
2. Place chicken strips in flour and coat well. Then, one at a time, tap off excess flour and dip in egg mixture. Shake off excess egg and place in breadcrumbs, thoroughly coating each strip. Transfer to a dry plate.
3. Coat the bottom of a large nonstick pan with grape-seed oil. Heat over medium-high heat.
4. Carefully place chicken strips in the pan and sauté until golden brown, about 3 minutes; turn them over and sauté until brown on other side and cooked through.
5. Transfer chicken strips to a platter lined with paper towels. Blot well and season gently with a little sea salt. Serve immediately with tangy sauce.

TANGY SAUCE:
2 Tbsp. vinegar
2 Tbsp. ketchup
2 Tbsp. soy sauce
2 Tbsp. butter

1. Add all ingredients to a small saucepan.
2. Whisk to combine.
3. Bring to boil over medium-high heat, whisking occasionally.
4. Serve with chicken fingers.

Serves 4

NUTRITION FACTS:
Per serving: calories 552, fat 19g, protein 40g, carbohydrates 55g, dietary fiber 5g


Pumpkin–Chocolate Chip Mini Muffins

 

Pumpkin, the star ingredient in these irresistible treats, gets an A-plus for containing one of the best immune boosters around: vitamin A. Ground flaxseed, another smart ingredient, adds heart-healthy omega-3 fats to each bite of these mini muffins.

INGREDIENTS:
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup ground flaxseed or wheat germ
2 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. salt
1 cup canned pure pumpkin
2 large eggs, beaten
1/2 cup packed brown sugar
1/2 cup 1% lowfat milk
1/3 cup canola oil
1 tsp. vanilla
1/2 cup mini chocolate chips

METHOD:
1. Preheat the oven to 350°F. Lightly coat 24 mini muffin cups with oil or nonstick cooking spray and set aside.
2. In a large bowl, whisk together the two flours, ground flaxseed, baking powder, cinnamon and salt.
3. In a medium bowl, combine pumpkin, eggs, brown sugar, milk, oil and vanilla, and stir until well mixed.
4. Pour liquid ingredients over dry ingredients and stir until just moistened. Mix in the chocolate chips.
5. Spoon batter into the prepared muffin cups. Bake 15 to 18 minutes (if you’re making 12 full-size muffins, bake for 20 to 23 minutes), until a toothpick inserted in the center of a muffin comes out clean. Transfer the pan to a wire rack and cool 5 minutes before removing the muffins.

Makes 24 mini muffins

NUTRITION FACTS:
Per serving (2 mini muffins): calories 220, fat 11g (2g saturated; 1g omega-3), protein 4g, carbohydrates 28g, dietary fiber 3g




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