Spring into Healthy Eating Cutco’s

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Spring into Healthy Eating Take the stress out of healthy meal preparation and planning this spring with these recipes created by Cutco partner Erin Burch, a registered/certified dietitian nutritionist.

Recipes Page

Salmon Poke Bowl ........................................................................................ 3

Baked Mediterranean Dip ............................................................................. 4

Brussels Sprouts Skillet Hash ........................................................................ 5

Sheet Pan Curried Chicken & Vegetables ....................................................... 6

Prep Ahead Shredded Chicken ...................................................................... 7

Greek Breakfast Casserole ............................................................................. 8

Pulled BBQ Chicken with Sweet Potato Sliders .............................................. 9

Waldorf Chicken Salad Collard Wrap ............................................................ 10

Frozen Yogurt Bark ...................................................................................... 11

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Erin BurchRegistered/Certified Dietitian Nutritionist

Erin Burch, MS, RDN, CDN is a registered and certified dietitian nutritionist who maintains a private practice in Western New York. She encourages wellness through nutrition consultation and counseling, by integrating science-based nutrition with medical care and lifestyle, as a primary approach to both prevention and treatment. She specializes in weight management, pediatric nutrition, pre/postnatal nutrition, cardiovascular health, general wellness and meal planning. She also counsels on vegetarian/vegan nutrition, sports nutrition, diabetes and disease prevention. Erin has dedicated her career to revolutionizing food-as-medicine treatment and disease prevention.

SAY HELLO TO

Poke bowls are considered to be the new sushi. Making them at home is easy and they deliver a healthy dose of omega-3s.

Salmon Poke Bowl

1/2 cup rice vinegar, divided

41/2 tablespoons sesame oil, divided

1 teaspoon black sesame seeds

12 ounces sushi- or sashimi-grade salmon,

cut into chunks

2 tablespoons coconut aminos

1 tablespoon peeled and finely grated ginger

1 teaspoon raw honey

11/2 cups cooked long-grain white rice

1/2 English cucumber, sliced thin

2 carrots, cut into matchsticks

1 mango, cut into chunks

4 green onions, thinly sliced on the diagonal

(white and light green parts)

2 small avocados, peeled, pitted, and

thinly sliced

Ingredients DirectionsIn a medium bowl, whisk together 3 tablespoons vinegar, 1/2 tablespoon sesame oil and sesame seeds. Add salmon to bowl with marinade and toss to coat. Refrigerate until ready to serve.

Whisk together remaining vinegar and sesame oil, coconut aminos, ginger and honey.

To assemble bowls: Drizzle some dressing over cooked rice and toss to mix. Divide rice between 4 bowls. Top each bowl with cucumber, carrots, mango, onions, avocados and marinated salmon. Drizzle remaining dressing over bowls.

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Here’s an easy baked Mediterranean dip recipe that is ready in under 20 minutes with little prep work.

Baked Mediterranean DipYou’ll be surprised how much you love Brussels sprouts in this no-fail hash.

Brussels Sprouts Skillet Hash

1 pound container of garlic hummus

¼ cup crumbled feta cheese

1 fresh tomato, chopped

2/3 cup chopped Kalamata olives

2 tablespoons olive oil

¼ cup diced cucumber

Ingredients DirectionsHeat oven to 350 degrees F.

Spread hummus evenly into an 8x8-inch square baking dish. Sprinkle with feta cheese.

In a separate bowl, gently toss the tomatoes and olives together until blended well. Layer the olive and tomato mixture on top of the feta cheese. Drizzle with olive oil. Bake for 15 to 20 minutes. Top with cucumber before serving.

3 slices bacon

1/2 large butternut squash, peeled, seeded and cubed

1/2 small sweet onion, finely diced

1 red pepper, chopped

1 apple, chopped

12 ounces Brussels sprouts, sliced and steamed

1 tablespoon extra-virgin olive oil

Salt and freshly ground pepper, to taste

4 eggs

Ingredients

DirectionsPlace the bacon in a pan and cook until crisp. Set aside on a paper towel-lined plate and chop into pieces.

Leave one tablespoon of bacon grease in the pan. Add the butternut squash, onion, pepper and apple to the pan and cook for 5-7 minutes, stirring occasionally, until soft. Stir in the Brussels sprouts, along with olive oil. Season generously with salt and pepper to taste. Sauté for 8-10 minutes until the Brussels sprouts are fork-tender.

Add the chopped bacon back into the pan and stir. Make four small wells in the hash and crack an egg into each. Cover and cook until the eggs are set.

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Prep-Ahead Shredded Chicken is the easiest recipe your slow-cooker will ever cook. The chicken is seasoned and slow cooked all day and then is ready to use in recipes like our Greek Breakfast Casserole, Pulled BBQ Chicken with Sweet Potato Sliders and Waldorf Chicken Salad Collard Wrap.

Prep Ahead Shredded Chicken

1/2 cup low-sodium chicken broth

3 pounds boneless, skinless chicken breasts

(fresh or frozen*)

1 teaspoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

Ingredients DirectionsPour chicken broth into the slow cooker. Place chicken in the slow cooker and sprinkle with salt, pepper and garlic powder. *If using frozen chicken, you do not need the chicken broth.

Cook on high for 31/2 to 4 hours or on low for 5 hours.

Place chicken in large bowl. Using two forks, shred the chicken.

Return shredded chicken to the slow cooker and cook for an additional 30 minutes on low for additional moisture and flavor.

Divide chicken into 2 cup (or more/less, depending on your needs) portions and place into freezer bags and store in the freezer for up to 4 months. Add chicken to sandwiches, soups, tacos and casseroles.

One-pan meals are the perfect answer to a busy schedule. This recipe is an all-in-one balanced meal with depth of flavor.

Sheet Pan Curried Chicken & Vegetables

1 tablespoon yellow curry powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/2 teaspoon ground black pepper

1 teaspoon fine sea salt

¼ teaspoon ground cinnamon

4 boneless, skinless chicken breasts, about 2 lbs.

3 tablespoons coconut oil, divided

1 tablespoon lemon juice

1 red onion, sliced to 1/2" rings

3 garlic cloves, minced

1/2 medium broccoli, cut into florets

(about 2 cups)

4 medium carrots, diced to 1/2"

¼ cup pine nuts, toasted

1/3 cup raisins

1/3 cup cilantro, chopped

Ingredients DirectionsHeat oven to 400 degrees F and line a large rimmed sheet pan with parchment paper.

In a small bowl, mix curry powder, cumin, garlic powder, salt, pepper and cinnamon to combine.

Marinate chicken breasts using 1 tablespoon coconut oil, lemon juice, and 1/2 curry spice mixture and place in the refrigerator.

In a large bowl combine onions, garlic, broccoli, carrots, 2 tablespoons coconut oil and remaining spice mixture. Mix to combine and spread on to rimmed baking sheet and bake for 20 minutes.

After baking, move vegetables to the edges of the pan to make space for the chicken. Place the chicken breasts in the middle of the pan and pour over any reserved marinade.

Continue to bake for 20-25 minutes, or until chicken is fully cooked through.

Remove from oven and sprinkle with pine nuts, raisins and cilantro.

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A protein-packed breakfast with Greek flavors gets the day off to a good start. This recipe is perfect for a Spring brunch.

Greek Breakfast CasseroleTry this fun and healthy take on pulled chicken sliders by replacing regular buns with slices of roasted sweet potato.

Pulled BBQ Chicken with Sweet Potato Sliders

2 tablespoons avocado oil

2 garlic cloves, minced

2 cups fresh spinach, use whole or snip into

smaller pieces

1 red or yellow bell pepper, chopped

1 cup shredded chicken

12 large eggs

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1/2 cup feta cheese

1 tablespoon fresh dill

1 tablespoon fresh oregano

Ingredients DirectionsArrange a rack in the middle of the oven and heat to 375 degrees F. Coat a 9x9-inch baking dish with oil.

Sauté garlic in avocado oil. Once lightly brown, add spinach and pepper and toss until soft, about 3 minutes. Remove from the heat and stir in shredded chicken. Transfer to the baking dish and spread in an even layer.

Place the eggs, salt and pepper in a large bowl and whisk until the eggs are completely broken up and incorporated. Pour over the spinach mixture in the baking dish. Sprinkle evenly with the feta and fresh herbs.

Bake in oven for 25-28 minutes.

2 large sweet potatoes

1 teaspoon melted coconut oil or avocado oil

Sea salt to taste

1 pound shredded chicken

Low-sugar barbecue sauce

Coleslaw, for serving (optional)*

*Try our coleslaw recipe at https://www.cutco.com/learn/easy-summer-coleslaw/

Ingredients

DirectionsHeat oven to 400 degrees F.

Cut sweet potatoes into about ¾-inch thick slices—start at the middle and work your way out.

Brush both sides of each sweet potato slice with oil and sprinkle with sea salt. Cook in oven for 25-30 minutes, until easily pierced with a fork, then set aside until ready to serve.

Meanwhile, mix shredded chicken with your favorite low-sugar barbecue sauce.

Serve a handful of chicken on a sweet potato bun and top with coleslaw.

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Wrap your Waldorf salad with collard greens for a fun, portable and healthy lunch.

Waldorf Chicken Salad Collard WrapThis easy, cool kid-friendly treat requires no cooking and can be customized to your taste.

Frozen Yogurt Bark

4 large collard green leaves, washed

2 cups cooked chicken, shredded

1/2 red apple, sliced

1/3 cup celery, sliced

¼ cup red onion, sliced

¼ cup walnuts, chopped

2 tablespoons fresh basil, chopped

(or 1 teaspoon dried basil)

1/3 cup mayo

1 lemon, juiced

Salt and pepper to taste

Ingredients DirectionsPrepare collard green wraps by washing leaves well and trimming the fibrous stem from each leaf.

For the salad, combine remaining ingredients in a bowl and mix until well combined.

Scoop salad into middle of the collard leaf and roll, being sure to tuck in ends.

2 5.3-ounce containers plain Greek yogurt

¼ cup raw honey

1 teaspoon vanilla

¼ cup blueberries, cut in half

1/2 cup pistachios, chopped

¼ cup low sugar granola

Ingredients

DirectionsLine baking sheet with parchment paper. Mix yogurt, honey and vanilla in small bowl. Spread yogurt onto parchment paper, about 1/4 inch thick.

Sprinkle with blueberries, nuts and granola.

Freeze 1-2 hours, at least, 4 hours is best. Break yogurt with a knife for a clean break. Store in freezer.

Frozen Blueberry Pistachio Yogurt Bark

2 5.3-ounce containers chocolate coconut yogurt

¼ cup toasted coconut chips

¼ cup fresh strawberries, sliced

¼ cup chocolate chips

Ingredients

DirectionsLine baking sheet with parchment paper. Spread yogurt onto parchment paper, about 1/4 inch thick.

Sprinkle with coconut chips, strawberries and chocolate chips, and freeze.

Freeze 1-2 hours, at least, 4 hours is best. Break yogurt with a knife for a clean break. Store in freezer.

Frozen Coconut Berry Yogurt Bark

For more recipes and tips, visit our blog www.cutco.com/blog.

To learn a new cutting technique or to see our products in action, check out our Learning Center: Product and Knife Skills Videos

www.cutco.com/learn.

Feeling inspired? Share with us what you’re cooking this spring season! Follow us at @CutcoCutlery and use the hashtag #MyCutco.