Thank you for attending by Chef Marshall O’Brien’s presentation “Quick & Delicious Healthy Meals” .

Along with the recipe below and insights from the presentation, here’s a handy kitchen tips download with kitchen prep essentials, how to store and perserve herbs, freezing grains, vegetables, meats and more.

Have Chef Marshall O’Brien be your trusted chef resource to answer any and all of your food/cooking questions – enjoy!

Here’s the recipe prepared during the presentation:

Kalamata Chicken Quinoa Salad

serves 4-5
2 Chicken breasts, boneless
1 C Quinoa
2 C water or broth/stock of choice
1/2 C kalamata olives, rough chop
½ C bunch green onion, chopped
1/8 C fresh mint, chopped
1/8 C fresh parsley, chopped
2 Tomatoes, chopped
1-2 fresh squeezed lemon juice
1/8 C olive oil
Salt and pepper, to taste
Season chicken breast with a light splash of olive oil, salt, and pepper. Grill, broil, or pan fry until firm, cooked through. Cool, then cut into small pieces, chopped. Set aside.
Bring water to boil, add quinoa, reduce to a simmer until water is absorbed and quinoa is soft, about 20 minutes. Set aside and chill. Then toss quinoa with herbs, tomatoes, chopped chicken and olives. Drizzle olive oil and lemon juice over the top. Mix well. Season with salt and pepper additional lemon. This can be refrigerated overnight, or enjoyed immediately.
Maple Grove & Elk River Presentation Notes:

Kale recipes –

Immune Boosting Soup

Scream’n Chicken with purple kale

Quinoa Kale Chili


Easy meals to make using the ingredients from the demonstration recipe:

Shepard salad –

Quick tomato pan sauce: 1 T butter or olive oil, 1 tomato chopped, 2 green onion sliced, 1 to 2 pinch crushed red pepper if desired, 1/4 C kalamata olives chopped, 1 clove garlic minced, 1 T fresh parsley chopped, fresh lemon to taste

In a small sauce pan, heat 1 T olive oil and/or butter on medium high heat. Once hot, not too hot, add green onions, tomotoes and red pepper and cook for about 30 seconds. Add olives, garlic and parsley and cook  30 seconds. Season with fresh lemon, salt and pepper if desired. Serve with favorite pasta, chicken or fish.

Kids and Food articles by Chef Marshall O’Brien

Real Foods for Kids Good Moods

Quick Healthy Lunch Tips for Kids and Adults

Grilling (reference to  kids helping in here too)

Autumn Foods (kids too)

Best and Worst Foods for Kids

Delicious lentil soup recipe:

Recipe add on – chopped cilantro, feta cheese, bell peppers, fresh lime, roasted garlic, gyro meat, almonds, mushrooms – raw or roasted

How to roast garlic –

Vegetable oil refinement process – I’ll post a diagram in a few days, please check back…

Ornamental Vegetables- cabbage, kale – Can we eat them? Yes as long as they’re not treated with pesticides.

Quinoa – Quinoa is technically a seed, from the grass family, but is cooked like a grain. Quinoa provides all 9 essential amino acids, making it a complete protein. It has 9 grams of protein per 1 cup serving. Quinoa is a gluten-free and cholesterol-free whole grain. Use a 2 to 1 ratio, 2 liquid to 1 quinoa, when cooking, and cook just like rice (see above recipe).