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RECIPES: Healthy 5-ingredient meal options

Local chef and Sauce Anna Lisa creator Lisa O'Connell shares easy recipes for the new year.

Wheat berries

2 cups wheat berries

Water

In a medium saucepan add desired amount of wheat berries and cover with water. Use enough water to cover by 2-3 inches. Bring to a boil, cover and reduce simmer and allow to cook for 40 minutes or until al-dente texture is reached. Remove from heat, rinse under cool water and store in an airtight container for up to a week. Alternatively, can be frozen for up to 3 months.

If looking for a gluten-free option, brown rice or sorghum are great options.

Sautéed spinach

16 ounces fresh baby spinach

6 cloves garlic, minced

1 Tablespoon butter

Olive oil

Salt and pepper

In a large sauté pan over medium heat add olive oil to coat pan. Add minced garlic and sauté until fragrant, about 2 minutes. Add spinach in stages (it will cook down considerably keep adding as it cooks down until all is used. Add butter, toss frequently, and season with pinches of salt and pepper to taste. Drain any excess liquid before plating.

Seared Tuna Steaks

3-4 Ahi Tuna steaks, fresh or previously frozen

Salt and pepper or desired seasoning to coat steaks

Olive oil for drizzling

Lemon wedges for serving.

In a medium sauté pan over medium heat, add olive oil to coat pan. Place seasoned tuna steaks in (be sure the pan is hot) and cook for 3-4 minutes each side. Remove and set aside to plate. Serve with fresh sliced lemon.

Greens and Grain Quiche

4 large eggs

¾ Cup milk or half and half

1 Cup packed spinach or chopped blanched broccoli (something green)

½ Cup shredded cheese such as Gruyere or Italian blend

½ Cup prepared grains such as wheat berries

1 frozen piecrust

Salt and pepper

Preheat oven to 400

Unroll piecrust into pie dish and prick bottom with a fork. Place in oven for 10 minutes or until just starting to brown. Remove and set aside.

In a medium bowl whisk together eggs and cream add a pinch of salt and pepper. Note, for a kick of heat ¼ teaspoon of cayenne is a great addition.

Layer bottom of piecrust with cheese and then top with spinach or greens. Pour egg mixture over spinach and cheese and bake for 30-40 minutes or until eggs are set. 

If crust begins to brown before eggs are cooked- tent with foil.

Tuna steak with grains and greens

3-4 Ahi Tuna steaks

1 Cup prepared grains such as wheat berries

1 Pound fresh baby spinach

6 cloves garlic, minced

1 Tablespoon butter

Olive oil

Salt and pepper to taste

Mason jar salad prep:

Greens

Vegetables

Protein and/or grains

Dressing

In a mason jar add desired amount of dressing to the bottom. Then add in protein such as cooked chicken, beans or grains. Next add in chopped vegetables, such as tomatoes, carrots or broccoli. Last add in your greens of choice, such as spinach, kale or mixed lettuce. The lettuce should be packed in tightly and the jar should be completely filled before putting on the lid. Refrigerate for up to 5 days. When ready to use simply dump ingredients onto a plate or in a bowl, toss and enjoy. 

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