Rania Harris stopped by Pittsburgh Today Live on Wednesday to show off some healthy recipe ideas!

Edamame Hummus

  • 2 – 10 ounce packages frozen shelled edamame
  • 2 – 10 ounce packages frozen peas
  • ½ cup freshly squeezed lemon juice (or more to taste)
  • 2 garlic cloves – minced
  • ½ teaspoon each ground coriander and cumin
  • ¾ cup olive oil
  • ¼ cup chopped fresh cilantro
  • ¼ cup chopped fresh mint
  • Sea salt and freshly ground black pepper to taste


Bring a pot of salted water to a boil and add the edamame – cook for 3 – 5 minutes. Using a slotted spoon, remove the edamame to a bowl of ice water to stop the cooking. Add the peas to the pot and cook for just one minute. Remove the peas with a slotted spoon and add them to the bowl of ice water. Transfer the peas and edamame to a bowl and cool. Drain well.

Add the peas and edamame to a food processor fitted with a steel blade and process until a coarse puree forms. Transfer to large bowl. Add lemon juice, garlic, coriander and cumin and blend. Gradually stir in the olive oil and blend well. Add in the chopped fresh herbs and blend well. Season with salt and pepper to taste.

Taste for seasoning and adjust as necessary. Serve with crudities or toasted pita crisps.

Yield: 6 cups

Grilled Shrimp Tacos

  • ½ cup light sour cream
  • 3 tablespoons light mayonnaise
  • 3 tablespoons milk
  • ½ teaspoon ground cumin
  • 1 ½ pounds large shrimp, peeled
  • 3 tablespoons butter, melted
  • 2 large garlic cloves, minced
  • 4 limes, cut into quarters
  • Sea salt and coarsely ground black pepper to taste
  • 8 6-inch whole wheat tortillas
  • 2 to 3 cups finely shredded green cabbage
  • Bottled green tomatillo salsa
  • Bottled hot sauce


Heat grill to medium-high. In a small bowl, whisk together the sour cream, mayonnaise, milk, and cumin. Set aside.

Skewer the shrimp. (If using wood skewers, soak them in water for 10 minutes beforehand.) In a small bowl, combine the butter and garlic. Brush the shrimp with the garlic butter.

Place the shrimp on grill with the limes. Cook for about 4 minutes on each side or until the shrimp are opaque and the limes are browned.

Remove from grill. Lightly season the shrimp.

Grill the tortillas for 30 seconds on each side, then place inside a paper bag to keep warm.

Pull the shrimp off the skewers; divide evenly among the tortillas. Top with the cabbage, sour cream sauce, tomatillo salsa, and a squeeze of grilled lime wedges on the side.

Serves: 4

Oven Fried Chicken Goes Healthy!

  • 1½ cups low fat buttermilk
  • ½ teaspoon cayenne pepper (or to taste)
  • Sea salt to taste
  • 6 chicken thighs (bone in)
  • 6 drumsticks
  • 1 ½ cups Panko bread crumbs
  • 1 tablespoon grated lemon peel


In a large zip-lock bag, place buttermilk, cayenne pepper and sea salt to taste. Add chicken pieces ~ press out the excess air ~ zip bag closed and toss to coat. Refrigerate chicken for at least one hour or overnight. This is a great do ahead recipe as I recommend that this part of the recipe be done the night before.

Preheat oven to 425 degrees. Line a heavy half sheet pan with sides with parchment paper. In a large bowl, combine the Panko breadcrumbs with the lemon peel.

Remove the chicken from the bag and shake off the excess marinade. Discard the marinade. Add the chicken pieces to the breadcrumb mixture ad coat well. Place the breaded chicken onto the prepared pan. Bake for about 30 ~ 35 minutes or until the coating is crisp and juices run clear when thickest part of chicken is pierced with the tip of a knife. If chicken is not browned enough, it’s OK to broil the tops a bit under the broiler. Serve immediately.

Serves: 6

Grilled Fruit with Yogurt and Pistachios

  • ½ cup balsamic vinegar
  • 2 tablespoons sugar
  • Sea salt and coarsely ground black pepper to taste
  • 4 ripe red-skinned plums, peaches or nectarines, cut in half
  • 1 cup non fat Greek yogurt
  • 1 tablespoon pure honey
  • ¼ cup blanched almonds, toasted and coarsely chopped
  • Mint sprigs, for garnish
  • Prepare outdoor grill or use stove-top griddle pan.

In a 4 quart saucepan, stir together vinegar, sugar, ¼ teaspoon freshly ground black pepper. Heat to boiling on medium-high; reduce heat to medium and simmer 5 minutes or until reduced by half. Remove from heat and add plums, stirring to coat.

Place fruit on hot grill, cut sides down, reserving vinegar mixture. Grill until plums are lightly charred, brushing vinegar mixture onto plums halfway through.

Divide plums among 4 shallow bowls and top w/yogurt. Sprinkle with almonds and drizzle with honey. Garnish with mint.

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