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After indulging in rich food during the holidays, it can seem hard to get back on track in the new year. With the help of these healthy recipes from local chefs, you can still eat delicious food, but without added fat and calories.
Photo by Jude Goergen
Guisado de Nopalitos
Chef Diana Dávila, , Logan Square
“This cactus stew is a great year round dish, but is especially comforting in the winter months. It’s a vegetarian dish that can easily become vegan if you leave off the cheese,” said Diana Dávila, chef and owner of Mi Tocaya Antojeria in Logan Square. “It’s a delicious and healthy dish that definitely doesn’t taste like diet food."
Ingredients:
- 4 lbs nopales (cactus) cleaned, blanched and diced
- 1 lb chayote squash seeded and diced
- 1 lb yellow squash seeded and diced
- 1 lb green zucchini seeded and diced
- ½ lb fresh corn kernels
- 2 oz minced garlic
- 2 C sunflower oil
- 2 oz flaked guajillo pepper
- 3 serrano peppers sliced
- 1 12 oz can of whole peeled tomatoes
- 12 vine tomatoes charred and grilled
- Salt and pepper to taste
Instructions:
1. In a blender, puree the canned and fresh tomatoes together, then set aside.
2. In a braising pan, sautée the garlic and oil. seasoning with salt and pepper. Add the squash and corn, and sweat over low heat.
3. Once the squash and corn have been sweated, add the guajillo flakes and peppers and mix. Next, add the nopales and mix to incorporate.
4. Then, add the pureed tomato mixture, mix to incorporate and bring to a boil, simmering for 20 minutes.
5. To serve, top with cheese of your choice (we currently use burrata at the restaurant, but we have also used fried cheese curds and queso fresco). Garnish with fresh herbs (optional), and serve with flour tortillas.
Roasted Heirloom Carrot Salad with Hazelnuts, Romesco and Fresh Herbs
Chef Ender Oktayuren, , The Loop
“This dish packs a punch of nutrients and flavor. The sweet roasted carrots match perfectly with the slightly spicy romesco sauce, and the fresh flavors of the mint, cilantro and parsley,” said Ender Oktayuren, executive chef at Steadfast. “The dish has all the textures and flavors crunchy from the toasted cumin and coriander, soft and sweet from the carrots, nuttiness from the hazelnuts, acidity from the romesco sauce, deep flavors from the hazelnut pesto and freshness from the herbs.”
Chef Oktayuren also shared his tips on how to eat healthy:
“When it comes to eating healthy, you have to be able to keep your selection of dishes on a constant rotation. If you eat chicken breast and broccoli every day, it can get old very quickly and that’s when people begin to break away from the New Year’s resolutions,” Oktayuren said. “The key is to have tasty dishes that trick your brain into thinking it's splurging on the bad stuff. The brain wants fat and sweet (sugar), so give it good fat like the hazelnuts and sweet like the sweet carrots in this dish.”
Ingredients
Roasted Heirloom Carrots
- 2 bunches of baby carrots
- 1.5 Tbsp Olive Oil
- Zest of 1 lemon
- Juice of 1 lemon
Instructions
1. To prepare the carrots, place them in a hotel pan.
2. Toss the carrots in olive oil and season with salt. Microplane zest off the lemons, and evenly distribute over the carrots. Cover with foil.
3. Roast the carrots in the oven at 350°F for 25 minutes. After the carrots are done cooking, squeeze lemon juice over the carrots and let cool.
Hazelnut Romesco Sauce
- 4 Tbsp olive oil
- 1.5 Tbsp garlic
- 6 Tbsp diced onion
- 1 ⅓ C diced red peppers
- ⅓ C toasted hazelnuts
- 1 C and 4 tbsp water
- 1 sprig thyme
- A dash of salt (to liking)
- A dash of chili pepper flakes (to liking)
Instructions
1. Sweat onions and garlic in olive oil. Add remaining ingredients and simmer on medium low heat until reduced and pastey.
2. Blend sauce and pass through a chinoise. Season with more salt at end to taste.
Hazelnut Pesto
- 1 tbsp parsley
- ¼ C basil
- 1/8 C cilantro
- 0.3 Tbsp of garlic
- 2 ½ Tbsp Parmesan cheese
- 2 ½ Tbsp toasted hazelnut
-1 Tbsp lemon juice
-1 C olive oil
- A dash of salt (to liking)
1. In a blender, mix all ingredients together until smooth.
To assemble the salad:
In a bowl, toss the roasted carrots with olive oil and season with salt.
In another bowl, place the shaved carrots, drizzle with olive oil and some lemon juice. Add a tablespoon of toasted chopped hazelnuts. Mix well.
In the bottom of a large bowl, spoon in some of the romesco sauce. Around the side of the bowl spoon enough of the pest sauce to go around the entire bowl.
Place the seasoned carrots on top of the romesco sauce, and then top the carrots with the shaved carrot salad. Add some more of the chopped hazelnut to the top of the salad.
Ranchin’ Chicken Salad
Caitlin Meade, , Twitter & Instagram:
“I love this chicken salad recipe; it tastes just like a classic ranch dressing but better. The fresh garlic and chunks of creamy avocado make this dish feel very satisfying even though it’s only a salad!” said Caitlin Meade of Cate’s Kitchen Fit. “It is loaded with good healthy fats in the coconut milk and avocado, not to mention a ton of fresh vegetables. Turning an unhealthy dish into a healthier version is one of my favorite things to do as a nutritional ninja!”
* This recipe is dairy and gluten free!
Ingredients
- 1 organic rotisserie chicken, skin removed
- 3 C celery, chopped
- 8 green onions, thinly sliced
- 3 C celery, chopped
- 2 large carrots, peeled and diced
- 1 red pepper, diced
- 1 yellow pepper, diced
- 1 cucumber, seeded and diced
- 5 pieces of jarred sun-dried tomatoes in olive oil, diced
- ½ jalapeño, finely diced (optional)
- 1 tsp sea salt
- Freshly cracked pepper to taste
- 1 C of organic homemade ranch
Organic Homemade Ranch
Ingredients
- 1 can full-fat organic coconut milk
- 1 large avocado, diced
- 1 large shallot, minced
- 2 cloves garlic, minced or crushed
- 2 Tbsp apple cider vinegar
- Juice of half a lemon
- 3 Tbsp fresh chives, chopped
- 1 Tbsp fresh parsley, chopped
- 2 Tbsp fresh basil, chopped
- 1 Tbsp fresh dill, chopped
- 1 Tbsp sea salt
- ½ Tbsp black pepper
Instructions for the dressing:
1, In a large mixing bowl, combine all ingredients and whisk until fully incorporated. Taste dressing; add a dash more of salt if needed. (If serving dressing as a dip, use a blender so the avocados aren’t chunky. This dressing will stay good refrigerated for up to 5-6 days.
* Dried herbs can be substituted for fresh if you don’t have any fresh herbs on hand.
*If making ahead of time, do NOT add avocado until day of!
Instructions for the salad:
1. First take off the skin of the rotisserie chicken.
2. Next, remove all of the chicken meat and cut into bite-sized cubes.
3. Mix all ingredients in a large mixing bowl and toss until the dressing evenly coats the chicken and vegetables. This dish is best served cold. I love to put a few spoonfuls of chicken salad in a lettuce wrap with a little crumbled turkey bacon on top; it makes a great lunch!
Poached Tiger Shrimp & Cucumber Salad
Executive Chef Matthew Wilde, , River North
"As a nod to healthy summer eating, this salad is the perfect balance of light and crisp with a touch of spice,” said Matthew Wilde, executive chef at Joy District. “I love that it can be made year round, and is a great option for when you're trying to find something that's both healthy and full of flavor."
Miso Habanero Aioli
Ingredients:
3 C Japanese mayo (can substitute regular mayo or homemade aioli)
¼ C pickled habaneros (no seeds)
⅓ C light miso paste
⅓ C rice wine vinegar
salt and pepper to taste
Instructions:
1. Mix all ingredients together in a large bowl
2. You will probably have extra aioli, and you can store covered in the refrigerator for future use.
Fish Sauce Vinaigrette
Ingredients:
- 2 C fish sauce
- 2 C water
- ½ C sambal
- ⅛ C rice wine vinegar
- 1 C sugar
- 1 Tbsp chopped garlic
- Juice from 3 limes
Instructions
1. Mix all ingredients together in a large bowl
2. You will probably have extra aioli, and you can store covered in the refrigerator for future use.
Poached Tiger Shrimp & Cucumber Salad
Ingredients
- 3 U/12 (lbs) shrimp
- 1 lemon (juiced)
- ⅛ C lotus root (thinly sliced)
- 1 Tbsp basil or Thai basil
- ⅛ C cherry tomato (sliced in half)
- 1 oz red onion (thinly sliced and pickled w/salt and splash of rice wine vinegar)
- 1 oz toasted cashews
- ½ English cucumber
Instructions
1. Start by poaching the shrimp in salted lemon water. Fill a medium pot with water and the juice of a lemon and heat on medium high to boiling. Once boiling, turn off heat, add thawed shrimp and cover for about two to five minutes until shrimp are pink.
2. Shock shrimp in an ice bath for about 10 minutes.
3. While the shrimp sit in the ice bath, slice the veggies. Thinly slice the cucumber and lotus root, and slice the cherry tomatoes in half.
4. Thinly slice the red onion, then pickle it by mixing it in a bowl with a pinch of salt and a splash of rice wine vinegar.
5. After slicing and prepping all the veggies, mix them in a bowl together.
6. Remove shrimp from ice bath, and shave the shrimp by hand with a sharp knife or Japanese mandolin.
7. Pick up salad of sliced veggies and toss along with the shaved shrimp, with 1-2 oz of the fish sauce vinaigrette.
8. Build the salad on the plate. Start by working on the left side of the plate, laying out the sliced cucumber in a straight line, recreating the original cucumber shape. Place the rest of the salad at the end.
9. Garnish with shaved cashews, fresh basil and dot the plate surrounding the salad with as much miso aioli as you like.
Banana Crunch Overnight Oats
Kymberli DeLost-Cuschieri, & , The Loop
“What I love about this recipe is you can make part of it in advance for those who have busy mornings like I do as I’m often in the kitchen early,” said Kymberli DeLost-Cuschieri, executive pastry chef of Acanto, The Dawson & The Gage. “You’re able to get a head start and cook the oats overnight and simply add your choice of toppings, such as bananas, the next day. It’s a recipe that will keep you full throughout the morning and it’s also vegan and gluten free.”
Ingredients
Wet mix:
- 3 ½ C dairy alternative (soy milk, almond milk, hemp milk, coconut milk, etc.)
- 3 Tbsp agave or honey
- 2 bananas, peeled
- 2 tsp vanilla extract
Dry mix:
- 2 C gluten free rolled oats
- ½ C cooked quinoa
- 1 Tbsp ground flax seeds
- 2 Tbsp chia Seeds
- 2 Tbsp cocoa powder
- ¼ C cocoa nibs
- ½ tsp salt
- To Finish:
- 2 bananas, sliced
- 1 C pomegranate seeds
- 2 C gluten free granola
Instructions
1. In a blender, process the dairy alternative, sweetener, bananas and vanilla until smooth.
2. Stir into dry mix and evenly distribute between four jars or bowls.
3. Cover and allow to sit overnight in the refrigerator.
4. To serve, top each with sliced bananas, pomegranates and gluten free granola.
Grilled Poncho Chicken Wings
Nick Santangelo, , River North
“Our grilled Poncho wing would definitely be a much healthier option than fried wings,” said Chef Nick Sanangelo of Jake Melnick's Corner Tap. “Grilled chicken has about a one-third less fat and calories than a breaded fried piece of chicken. Grilling the chicken also helps it retain its protein content.”
Ingredients
- 5 lb chicken wings
- ½ C olive oil, blended
- ¼ C chopped garlic
- ¼ C kosher salt
- 1 ½ Tbsp cayenne pepper
- ½ Tbsp liquid smoke
Instructions
1. Whisk all ingredients together until well blended in a glass bowl.
2. Toss in chicken wings until well coated. Let marinate at least 24 hours.
3. Mark wings on a medium grill until lightly charred, and finish on a sheet pan in a 350°F oven for approximately 25 minutes until internal temperature reaches 165°F.
4. You can cook them completely on the grill using indirect heat after charring them.
5. Serve with lemon wedge and enjoy!