Healthy & Delicious

August 29, 2016

Try these healthy and flavorful dishes!

Curried Shrimp and Quinoa Salad

½ cup quinoa, dry
1 cup low-sodium vegetable broth
2 cloves garlic, minced
1 small shallot, minced
1 ½ lbs raw shrimp, peeled, deveined, tails removed and rinsed (you can use pre-cooked, deveined, peeled shrimp)
1 (14 ½ ounce) can diced tomatoes
1 teaspoon curry powder
4 cups arugula (you can use spinach, kale, mixed greens, lettuce, etc. if preferred)


Add quinoa and broth to a medium-sized pot. Bring to a boil over high heat, then reduce heat and simmer until liquid is absorbed. Remove from heat, cover and set aside for 5 minutes. Fluff with a fork. In a sauté pan over medium heat, add olive oil, garlic, and shallots and sauté for a few minutes until golden brown. Add shrimp and sauté 5 to 7 minutes. Do not overcook, as shrimp will become tough and rubbery. Add tomatoes and curry, and stir gently until combined. Divide arugula between salad plates and top with ¼ cup quinoa and two large spoonfuls of curried shrimp mixture.

Chicken Tikka Masala

6 ounces plain, fat-free Greek yogurt
1 tablespoon lemon juice
4 cloves garlic, minced
1 ½ lbs boneless, skinless chicken breast
2 tablespoons olive oil
1 tablespoon ground coriander
1 ½ tablespoons cumin
1 teaspoon ground cardamom
2 teaspoons paprika
1 tablespoon turmeric
1 teaspoon cayenne pepper (optional)
2 tablespoons butter, cut into pieces
1 large white onion, diced
1 tablespoon fresh grated ginger root
1 cup no-salt-added stock, chicken or vegetable
1 can (15 ounces) unsalted tomato puree
¾ cup reduced-fat or soy milk
1 ½ teaspoons kosher salt

Optional garnishes: ½ cup chopped cilantro, ¼ cup chopped scallions


In a large bowl, combine yogurt, lemon juice and garlic. Dice chicken into 1 to 1 ½ inch pieces and toss in mixture. Marinate for 20 minutes. Heat olive oil in a large pot. Remove chicken from marinade and discard excess marinade. Sear chicken on all sides until golden brown. Don’t worry if small bits of meat accumulate in the bottom of the pot while searing.

After chicken is seared, add coriander, cumin, cardamom, garam masala, paprika, turmeric and cayenne. Toss spices with chicken for about 5 minutes. Add butter, onion and ginger. Continue cooking until onions are translucent, 5 to 8 minutes. Add stock, tomato and milk. Use a wooden spoon to release the sticky bits from the bottom of the pot. Continue to cook until reduced; the consistency should be that of gravy. Season with salt. Garnish and serve hot with cooked basmati, jasmine or brown rice, or alongside warmed naan bread.

Copyright by Mendocino Coast Clinics. All rights reserved. This Health Center receives HHS funding and has Federal PHS deemed status with respect to certain health or health-related claims, including medical malpractice claims, for itself and its covered individuals. This Health Center is a Health Center Program grantee under 42 U.S.C. 245b, and deemed a Public Health Service employee under 42 U.S.C. 233 (g)-(n). Any claim filed against MCC must be done in federal court.