**Jenn Coleman Black Bean and Chipotle Tostadas
Notes:This is one of the few vegetarian recipes that the rest of my family enjoys; it is also delicious with chicken breast added. You can substitute pinto beans for the black beans if pintos are preferred. If you are looking for something with a little more heat, add ¼ tsp cayenne pepper and crushed red peppers to the bean mixture; we also garnish with diced jalapenos occasionally. This recipe is high in fiber, low in saturated fat, gluten free, high in potassium, and low in sodium. To make it even healthier, use only egg whites and substitute fat-free plain yogurt for the sour cream. I originally got this recipe from a website I use regularly, called www.eatingwell.com/recipes/, and so I have included the nutrition information here- (some of the values may be slightly different because I switched around some things)- Per serving: 489 kcal; 23 g fat ( 4 g sat , 11 g mono ); 280 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 23 g protein; 11 g fiber; 462 mg sodium; 607 mg potassium; Folate (43% daily value), Magnesium (28% dv), Iron (22% dv), Zinc (19% dv), Potassium (18% dv).
Ingredients
- 8 5- to 6-inch corn tortillas
- Canola oil cooking spray
- 2 tablespoons extra-virgin olive oil
- 1/4 cup sliced garlic
- 2 cups cooked or canned, rinsed black beans (see Tip)
- 1/2 cup water
- 1/2 teaspoon salt, divided
- 1/4 teaspoon ground chipotle pepper, plus more for garnish
- 6 large eggs
- 2 large egg whites
- 1/4 cup low-fat milk
- 1/4 cup finely chopped white onion
- 1/4 cup chopped fresh cilantro
- 3 tablespoons fat-free sour cream
Method
- Position racks in upper and lower thirds of oven; preheat to 375°F.
- Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
- Meanwhile, heat oil in a large saucepan over medium heat. Add garlic and cook, stirring, until just beginning to brown, about 1 minute. Add beans, water and 1/4 teaspoon each salt and chipotle. Mash the mixture with a potato masher or large fork to the consistency of a chunky puree. Cover to keep warm and set aside.
- Beat eggs, egg whites and milk in a large bowl. Coat a large nonstick skillet with cooking spray and heat over medium heat. Add the egg mixture and the remaining 1/4 teaspoon salt and cook, folding and stirring frequently with a heatproof rubber spatula, until almost set, 2 to 3 minutes.
- To assemble tostadas, spread each tortilla with about 1/4 cup bean mixture. Top each with 1/4 cup scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro and a small dollop of sour cream.
- To cook beans from scratch: 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours. 2. Drain the beans and place in a large pot and add enough cold water to cover them by 2 inches. Bring to a boil, skimming off any debris that rises to the surface. Reduce the heat to low and simmer gently, stirring occasionally, until the beans are tender, 1 to 2 hours (cooking time will vary with the type and age of the bean). When the beans are nearly soft, stir in 1-1 1/2 teaspoons salt, to taste. Makes about 6 cups. Refrigerate leftover beans (in the cooking liquid) for up to 4 days or freeze for up to 3 months.
Yield: 4 servings
Prep Time: about an hour
Accompaniments: We usually
have a green salad and citrus fruits on the side, and I
always make sure to have a variety of hot sauces, salsa,
guacamole, and extra sour cream on the table.
Preheat the grill over
medium-high direct heat. Oil the grill grates. Finely chop the
cilantro and scallion and mix in the oil and ginger.
Season with salt and pepper. Cut two 3-inch long slits through the skin lengthwise
on the bottom of the salmon fillets, going about halfway
into the salmon. Evenly stuff the slits with the herb
mixture. Season the fish with salt and pepper. Stir together the lime juice, soy and honey until
smooth. Place the salmon, skin side up, on the grill and
cook until well marked, 3 to 4 minutes. Turn the salmon
and continue to cook, brushing the tops with the sauce,
until the fish is cooked through, about another 3 to 4
minutes. Transfer to a serving plate and sprinkle the
tops with the sesame seeds. Serve with edamame and
lime
wedges. Broiler directions: Position an oven rack so that a
baking sheet set on the rack is about 4-inches below the
heat source. Preheat the broiler. Prepare the salmon as
above and place the fillets, skin down, on a foil lined
baking sheet coated with cooking spray. Broil,
basting 3 to 4 times with the sauce, until just cooked
through, about 6 to 7 minutes. Copyright 2010 Television Food Network, G.P. All rights
reserved Nutritional analysis per serving (analysis not
including optional lime wedges) Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat
4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g;
Cholesterol 93.5mg; Sodium 306mg The natural richness of salmon and it's high amount of
Omega-3's makes it a great choice for a healthy meal that
doesn't need much added fat. By stuffing a
mixture of fresh herbs into the fillets, through a
pocket, the fish
is infused with bright flavors. A light glaze during
the cooking process is the final touch. Notes: This is a meal that I
started making when I was pregnant. It is now a regular
meal that my family enjoys. Even the children! It’s a
great Polish meal.
Ingredients
1/4 cup water
2 tablespoons white sugar
1 onion, chopped
2 teaspoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon seasoning salt
3 teaspoons caraway seed
1 large head cabbage, cut into small wedges
1 pound Polish 1 large baking potato cubed parboiled
3 large carrots sliced parboiled
Method
1. Cube potatoes and slice carrots. Parboil until until
softened but still slightly firm. Drain and set aside.
2. In a large skillet, heat coconut oil between medium
and medium high heat.
3. Stir water, sugar, onions, garlic, red pepper flakes,
seasoned salt, and caraway seeds into heated oil. 4. Add
slice kielbasa to the oil mixture, cook until browned.
5. Add cabbage, potatoes, and carrots.
6. Place lid on pan and cook stirring occasionally until
cabbage is to desired consistency.
7. Serve and enjoy
Yield
Large pan, enough to feed 4 with a little left over.
Prep time
About an hour Accompaniments
Great served over rice or with crusty bread. Usually we
don’t have anything with it. **EASY
CHICKEN FAJITAS by PRISCILLA HUGHES
**Autumn Lyman-Honey Soy
Salmon with Edamame
Ingredients
Notes
**Elizabeth Matson: Kielbasa and cabbage
NOTES: I went to a heart healthy cooking fair put on by cardiac nurses who were demonstrating how to cook a heart healthy meal that tastes good in a short amount of time. I went home and made them that night and my family loved them! So now, this recipe is a mainstay, especially for those days when we do not have a lot of time but want something healthful.
INGREDIENTS: 4 chicken breasts
2 TBSP olive oil
2 Red bell peppers
2 Green bell peppers
2 Medium onions that you like
2-4 Garlic cloves, your preference (I like a lot of garlic)
¼ C Cilantro, more or less depending on your taste
1 Jalapeno or more if you like
4 Fresh limes
2 TBSP Chili powder, or to your taste
1-2 TBSP Cumin, or to your taste
1 TSP Red Chili flakes
Salt and Pepper to your taste (I don’t salt and mine and it is still great)
4 Large whole wheat tortillas, 0 trans fat, 0 cholesterol, NO LARD!
2-4 Avacados
Mayonnaise
TOPPINGS: Salsa or Pico
Sour cream, low fat, no fat or full fat, your choice
Guacamole (homemade) or buy pre-made
METHOD: Season chicken breasts with a little chili powder, cumin, pepper and
salt. Bake at 350 degrees until juices run clear. In the meantime, slice bell peppers, onions, mince garlic, chop cilantro and jalapeno.
When chicken is done slice it lengthwise. Heat 2 TBSP on olive oil on medium heat in large skillet. Sautee peppers, onion, and jalapeno until peppers are crisp tender. Add chicken and minced garlic. Sautee about 2 minutes more. Add chili powder, cumin, red chili flakes, cilantro, (salt and pepper if desired). Squeeze the juice of two lemons into the mixture and heat through. Reduce to simmer.
GUACAMOLE: Cut open avocados and remove pulp. Mash with a fork to desired consistency (I like mine chunky). Add a little mayonnaise if desired and salsa. Pepper and salt if desired. Don’t add too much liquid as this will make a runny guacamole. Heat tortillas, place chicken mixture in center, top with your choice of toppings, squeeze a little more lime juice on then roll up and enjoy. These are delicious!
YIELDS:
4
But allows for leftovers for a healthful lunch the
next day.
**YourName Deanna McManaway Name ofRecipe: Shepherds Pie
NOTES: This is one of
my family’s favorite meals. We love
the combination of mashed potatoes, ground beef and
vegetables. You can also try different
vegetables rather than the ones listed. We
also like to sprinkle shredded cheese over the top for
the last few minutes of baking time. The
recipe shows that it serves four. However,
as a family of five, we usually have plenty of leftovers
for lunch the following day. INGREDIENTS 1 ½ lbs ground beef 1 onion chopped 1-2 cups vegetable –
chopped carrots, corn, peas 1 ½ –
2 lbs potatoes 8 tablespoons butter ½ cup beef broth 1 teaspoon Worcestershire
sauce Salt, pepper, other
seasonings of choice METHOD Peel and quarter potatoes, boil in salted water
until tender (about 20 minutes). While
the potatoes are cooking, melt 4 tablespoons butter in
large frying pan. Saute onions in
butter until tender over medium heat (10 mins). Add
1-2 cups vegetable (peas, carrots, corn or combination)
according to cooking time. Put any
carrots in with the onions. Add corn
or peas either at the end of the cooking of the onions,
or after the meat has initially cooked. Add
ground beef and sauté until no longer pink. Add
salt and pepper. Add Worcestershire
sauce. Add half a cup of beef broth
and cook, uncovered, over low heat for 10 minutes,
adding more beef broth as necessary to keep moist. Mash
potatoes in bowl with remainder of butter, season to
taste. Place beef and onions in baking
dish. Distribute mashed potatoes on
top. Rough up with a fork so that
there are peaks that will brown nicely. You
can use the fork to make some designs in the potatoes as
well. Cook in 400 degree oven until
bubbling and brown (about 30 minutes). Broil
for last few minutes if necessary to brown. YIELD: 4 Servings. PREP TIME: about one
hour ACCOMPANIMENTS: Green
Salad, Canned Fruit of Your Choice, and Dinner Rolls. **Aaron Ford : BBCC (Banana Blueberry Cream
Cheese) French Toast Sandwiches **Your Name: Brianne
Vinson Name of Recipe: Teriyaki
Chicken
NOTES : In my house, we love to eat
Teriyaki Chicken or Pork, every week to two weeks. The
combination of chicken (protein), vegetables, brown
rice (whole grain), and bread just seems to make such
a balanced and delicious meal. INGREDIENTS : 5-6 chicken breasts (fresh or frozen), cut into 2
inch pieces 3 garlic cloves, minced 2 T. butter 16 oz. bag stir-fry vegetables (frozen or fresh in
summer) 1 can water chestnuts (optional) ¼ c. or to taste Kikkoman Teriyaki
Marinade/Sauce Pinch of fresh ginger or powder (optional) METHOD : In a large saucepan, melt
butter and garlic, then add chicken pieces and cook
5-7 minutes. Add thawed vegetables, water chestnuts,
teriyaki sauce. Turn to low and simmer until
vegetables are cooked, approximately 5 more minutes.
Serve over brown rice with warm buttered bread. YIELD : 6-8 servings PREP TIME : About
1 hour ACCOMPANIMENTS : Brown rice,
refrigerated bread or frozen rolls (that have risen)
and are freshly baked with butter. **Your Name
(Theresa Riedel) Name of Recipe:Turkey Tacos NOTES:
This is a recipe I put together a few years
ago, my family loves them. I make them at
least twice a month, they are so easy. I love
that my kids eat them even though they are
filled with vegetables. I use ground turkey in
this recipe; I try to use the least amount of
fat in the turkey. I’m gluten free, so all the
ingredients are perfect for me.
NOTES: I found this recipe online recently after
realizing french toast is better health wise than i
previously thought, and searching for a way to spice it
up and add fruit in addition to the whole grain, eggs,
and milk.
INGREDIENTS
8 slices 100% whole wheat bread
4 teaspoon vanilla extract
4 eggs
1/2 cup 2% (or less) milk
4 tablespoon fat free cream cheese
2 bananas, sliced
1/2 pint blueberries
cinnamon or nutmeg, to taste
1 cup sugar free syrup
METHOD
Combine eggs with vanilla extract and cinnamon / nutmeg.
Spread cream cheese on one side of bread and top with
banana slices / blueberries. Top with other slice of
bread to make a "sandwich". Dip "sandwich" in egg / milk
mixture, making sure it is coated well on both sides.
Cook on medium in non stick skillet until browned
(usually 3 to 4 minutes per side). Serve with a bowl of
syrup for dipping.
YIELD: 4 French Toast sandwiches
PREP TIME: About 15 minutes
ACCOMPANIMENTS: low sodium sausage / bacon
INGREDIENTS 1 lb. ground turkey (lean) 8 white corn tortillas (steamed) 1 squash (shredded with cheese grater) 1 zucchini (shredded with cheese
grater) 1 (14- oz.) can diced tomatoes 2 cloves garlic 1 tsp. salt 1 tsp. oregano and basil 1 avocado, pitted, peeled and sliced ½ cup grated cheese 2 cups romaine lettuce, chopped
Toppings:
METHOD Brown ground turkey;
add in squash, zucchini, tomatoes, garlic,
salt and spices. Cover and let simmer until
vegetables are soft, about 10-15 minutes.
Serve in steamed corn tortillas and add
toppings. YIELD 8 tacos PREP TIME About 40 minutes ACCOMPANIMENTS Corn chips, green
salad **Name: Ryan
Gariepy Name of Recipe: Baked Chicken
Parmesan Sauce: 2 medium garlic cloves,
peeled and minced ¼ cup extra virgin
olive oil 1 can (28 oz) crushed
tomatoes ½ tsp dried basil ¼ tsp dried oregano ¼ tsp sugar Salt and ground black
pepper Chicken: 3 Tbsp Dijon mustard 1 Tbsp white-wine
vinegar ½ tsp salt ½ tsp black
pepper 4 (5 oz) skinless
boneless chicken breast halves (or deboned
thighs) ¾ cup of
breadcrumbs 1 cup grated Parmesan
cheese 3 tbsp unsalted
butter, melted METHOD: Prepare the sauce. In a
large saucepan, heat the garlic and oil
together over medium high heat until the
garlic starts to sizzle. Stir in the tomatoes,
basil, oregano, sugar, a pinch of salt and
pepper. Bring to a simmer. Continue to simmer
until sauce thickens a bit and flavors meld,
about 10-12 minutes. Taste sauce, adjust
seasoning if necessary, cover and keep warm. Preheat oven to 450°F. Cut
each chicken breast half in half for smaller
pieces. With a meat pounder, pound the chicken
pieces to flatten them to an even thickness -
between 1/4 - 1/2 inch. You might find it
easier to put the chicken between layers of
plastic wrap before pounding. Whisk together mustard, vinegar,
salt, and 1/4 teaspoon of pepper in a large
bowl, add the chicken pieces, tossing to coat
well. In another bowl, mix together
the bread crumbs, grated cheese, and 1/4
teaspoon of pepper. Mix well and add in the
melted butter. Transfer to a shallow plate.
Dredge the chicken pieces 1 piece at a time in
the crumb mixture, coating completely. Press
the crumbs in gently to adhere and transfer to
a stick-free baking sheet. Bake in the middle
of the oven until golden brown and cooked
through, about 15 minutes. **OUR Name AND
NAME of recipe Stephanie Pipgras Veg-Head
Three-Bean Chili
NOTES
This is one of my favorite chili recipes, I came
across it back when I was vegetarian around 3
years ago on the food network, and it's still my
favorite chili recipe. It's not too spicy so my
kids have no problems eating it. INGREDIENTS
2 tablespoons (2 turns around the pan) olive or
vegetable oil
1 medium yellow skinned onion, chopped
1 large red pepper, seeded and chopped
1 large green pepper, seeded and chopped
1 large jalapeno pepper, seeded and chopped
4 cloves garlic, crushed and chopped
1 cup pale beer or vegetable stock/broth
1 (32- ounce) can crushed tomatoes
1 (14-ounce) can black beans
1 (14-ounce) can dark red kidney beans
1 tablespoon ground cumin
2 tablespoons chili powder
1 tablespoon cayenne hot pepper sauce, several
drops
1 teaspoon coarse salt
1 cup spicy vegetarian refried beans
Toppings: (Optional)
8 ounces (2 cups shredded) spicy monterey jack
or smoked cheddar
Chopped scallions, whites and greens
Diced fresh seeded plum tomato
Blue and red corn tortilla chips or black bean
tortilla chips, for dipping
METHOD
Over
moderate heat, add oil to a deep pot and combine
onion, peppers, and garlic. Saute for 3 to 5
minutes to soften vegetables. Deglaze pan with
beer or broth, add tomatoes, black beans, red
kidney beans, and stirring to combine.
Season chili with cumin, chili powder, hot
sauce, and salt. Thicken chili by stirring in
refried beans. Simmer over low heat about 5 to
10 minutes longer, then serve up bowls of chili
and top with shredded cheese, scallions, and
tomatoes. Place bowls on charger plates piled
with assorted tortilla chips.
YIELD
4 servings
PREP TIME 10 minutes
ACCOMPANIMENTS
This
is good with the tortilla chips the recipe
suggests, rice, corn bread, a bread bowl or
potatoes/french fries. A salad would be good
too. Meat could also be added.
NOTES:
This is a recipe that my mom makes that is
probably my favorite that chicken is prepared. I
dont usually like chicken that much, but this
recipe is pretty tasty.
INGREDIENTS:
4 servings
PREP TIME:
About 1 hour
ACCOMPANIMENTS:
This would be good served with a side of rice or
pasta with vegetables.
NOTES: I love this recipe because it is
so simple. It can be made for any meal. Also you can add
anything you would like. My favorites to add is bacon.
But you can add tomato, sausage, cilantro, basil, etc. INGREDIENTS: 1 lb of whole grain spaghetti pasta 1lb of baby spinach 4 cloves of garlic, minced 1/4 cup of olive oil 2 tablespoons butter 1 teaspoon red pepper flake 1 teaspoon pepper 1 tablespoon salt 6 eggs grated Parmesan cheese
METHOD: While pasta is cooking, either fry or
scramble the eggs (whichever you prefer) Also, combine
oil and butter in a large pan over medium heat. Add in
garlic and crushed red pepper flake. Heat until garlic
is golden and perfumes the air. Add in spinach, salt,
and pepper, and remove from heat. The heat from the pan
will wilt the spinach down enough.
Cook pasta al dente. Drain pasta,
reserving 1/2 cup water. Add the water and pasta water
to the spinach, place pack on heat for a minute. Add all other ingredients (except the
cheese) to the pasta. Mix together. Divide pasta into
bowls. Top with cheese. YIELD: 4-6 servings PREP TIME: about 30 minutes ACCOMPANIMENTS: Garlic Bread **Erikka Bly - Roasted Chicken with Potatoes
and Butternut Squash NOTES: This is a Rachael
Ray recipe from her book “Classic Rachael Ray 30
Minute Meals.” Since I am not a professional chef,
this recipe took me closer to an hour to cook the
first time because there is a lot to manage. However,
it is well worth the work! INGREDIENTS 2/3 cup dried lentils,
green or other variety 2 bay leaves, fresh or
dried salt and pepper to taste 10-12 oz. whole wheat
pasta, your preference (penne, egg noodles, rigatoni,
etc.) 3 tbsp. extra-virgin olive
oil (evoo) 1 small onion, chopped 2 carrots, chopped ½ red bell pepper,
chopped 3 cloves of garlic, minced ½ c. red wine 2 tbsp. tomato paste 1 can (14 oz.) vegetable
broth 1 lb. Swiss chard (red or
green), washed, dried, chopped (you may also want to
remove the woody stem) ¼ tsp. allspice 1 tsp. ground cumin METHOD Cover lentils with water
and bring to a boil. Add a bay leaf and cook until
lentils are tender, 20 minutes. Drain and set aside. Meanwhile, put a large pot
of water over high heat for pasta. When water boils,
add salt and pasta. Cook according to package
directions until al dente. Drain. Preheat a large skillet
and add evoo. Add remaining bay leaf, onion, carrots,
red bell pepper, and garlic. Saute 10 minutes over
medium heat. Add wine and cook to reduce liquid, 1
minute. Stir in tomato paste and cook 1 minute more.
Add vegetable broth and Swiss chard; cover. Once
greens have wilted, season with allspice, cumin, salt
and pepper. Continue cooking until greens are tender,
about 10 minutes. When greens are tender and
no longer bitter, uncover and stir in drained pasta,
lentils. Adjust seasonings and serve. YIELD: 4 servings PREP TIME: 30 minutes to
an hour (depending on skill level and multi-tasking
ability) ACCOMPANIMENTS: crusty
bread, green salad and canned fruit. **Your Name: Nicole
Agosto and Name of recipe: Cabbage Soup
**Your Name(Amelia
Hibler)Name of Recipe: Stuffed Zuccini
**Heather
Maltese : EGG & SPINACH PASTA
Notes: This is a healthy food to make and it is super
easy with the limited ingredients.
Ingredients:
Method:
Yield: 4 servings
Prep time: about one hour
Accompaniments: Wine
**Your Name: Talya Horowitz Name of Recipe:
Lentils and Pasta with Greens
Notes: This is a soup that I make that my whole
family will eat, even my dad who doesn’t care for
cabbage (go figure). When I make it I don’t use the
garlic powder or the macaroni. I usually make this
soup in the crockpot and let it simmer all day, but
it doesn’t need all day to cook.
INGREDIENTS
2 ½ Tbs olive oil
2 large white onions, chopped
1 cup finely chopped carrots
1 (2
z) can diced tomatoes with
liquid
12 cups vegetables or chicken broth
1 cup cannellini beans
½ cup macaroni
½ tsp garlic powder or chopped garlic, or to
taste
5oz diced cooked chicken breast
½ head chopped green cabbage
Salt, pepper, and hot sauce, to taste
METHOD
Warm oil in a large pot over medium heat. Saute
onion and carrot until fully softened, about 10
minutes. Add the tomatoes, broth, beans, macaroni,
and garlic; bring to a boil, then simmer until pasta
is al dente, about 10 minutes. Add chicken and
cabbage; simmer until soup reaches desired
consistency. Add salt, pepper, and hot sauce, as
desired.
YIELD: Serves 10 people
PREP TIME: About an hour
ACCOMPANIMENTS: Crackers, rolls, or a piece of bread
NOTES: My family loves this meal. It’s simple and once you have got it down you can add whatever else you like. You can get most of these ingredients from your local farmers market or from your very own garden! I hope you try this recipe and enjoy it as much as we do! Enjoy!
INGREDIENTS
1 tbsp sour cream
¼ to ½ tsp salt
¼ tsp curry powder
½ tomato
1 tsp thyme
2 zucchinis
1 onion
cheese
pepper
METHOD
Preheat oven to 400
Wash produce. Cut zucchini in half length-ways. Spoon out the guts to make a boat like shell (leave about ½ inches in)
Chop up the zucchini, onion, ½ tomato. Sautee the onion in olive oil, just to get brown, then add in the curry for 30 seconds. If you leave it longer the curry can become bitter. After 30 sec put it in a bowl.
In the bowl add the thyme, salt, sour cream, pepper, tomato, and the zucchini. Mix well.
Lightly butter the zucchini boats and add the filling and sprinkle some aged cheese on top. Really you can use any kind you want. Put the boats in the oven for about 20min then turn on the broil so it can get golden brown on top.
YIELD: 4 zucchini boats.
PREP TIME: about 30 min. About 23 min cook time Total 55 min
ACCOMPANIMENTS: Fresh salad, tater tots or some sort of potato. Red
wine!
**Spinach Enchiladas Kelly Pinkerton
Spinach Enchiladas sounded kind of gross to me when I first heard about them from my parents. They insisted that I try them though and when I did I thought they were absolutely delicious. They are also very healthy.
Ingredients:
*1 tablespoon butter
*1/2 cup sliced green onions
*2 cloves garlic minced
*1 (10 ounce) package frozen chopped spinach, thawed, drained and squeezed dry.
*1 cup ricotta cheese
*1/2 cup sour cream
*2 cups shredded Monterey Jack cheese
*10 (6 inch) corn tortillas
*1 (19 ounce) can enchilada sauce
Directions
1. Preheat the oven to 375 degrees F (190 degrees C).
2. Melt butter in a saucepan over medium heat. Add garlic and onion; cook for a few minutes until fragrant, but not brown. Stir in spinach, and cook for about 5 more minutes. Remove from the heat, and mix in ricotta cheese, sour cream, and 1 cup of Monterey Jack cheese.
3. In a skillet over medium heat, warm tortillas one at a time until flexible, about 15 seconds. Spoon about 1/4 cup of the spinach mixture onto the center of each tortilla. Roll up, and place seam side down in a 9x13 inch baking dish. Pour enchilada sauce over the top, and sprinkle with the remaining cup of Monterey Jack.
4. Bake for 15 to 20 minutes in the preheated oven, until sauce is bubbling and cheese is lightly browned at the edges.
Makes 5 servings
Prep Time: 20
minutes
Cook Time: 20 minutes
Total prep time: 40 minutes
**Your
name Brean Zarate Name of Recipe: Saucy Thai Chicken
noodles
NOTES: I have tried this in many ways, with different
meats, no meat just veggies, as a bread dipping sauce
and over rice. Once you make the sauce you can do
anything you want with it. INGREDIENTS ½ cup 2% milk ½ cup thai peanut ¼ cup soy sauce 2 tbs brown sugar 2 tbs sherry 2 cloves garlic minced ¼ tsp red pepper flakes 3 drops hot pepper sauce _______________________first 8 ingredients 12 oz uncooked wheat spaghetti noodles 1 lb chicken or beef cut into cubes 1 ½ tsp canola oil ½ cup fresh sliced carrots ½ cup fresh sliced sweet red peppers 1 cup fresh snow peas 2 green onions chopped 2 tbs fresh cilantro METHOD In a small saucepan, bring the first eight ingredients
just to a boil, stirring constantly. Remove from the
heat; set aside. Cook spaghetti according to package directions. In a large skillet or wok, stir-fry chicken or beef in
1/2 teaspoon oil until no longer pink. Remove and keep
warm. Stir-fry carrot and red pepper in remaining oil for 3-4
minutes. Add snow peas and onions; stir-fry 2-3 minutes
longer or until vegetables are crisp-tender. Return beef
to skillet. Drain noodles; add to the pan. Add peanut sauce and
toss to coat. Sprinkle with cilantro. Yield: 6 servings. PREP TIME: about 30 min
**Miranda Hatcher: Greek Pasta with tomatoes and white beans
NOTES I have yet to try this recipe but it’s quick, easy, and nutritious. I actually plan to get everything together to have it tomorrow.
INGREDIENTS 2 (14.5oz) cans of Italian-style diced tomatoes 1 (19oz) can cannellini beans—dried and rinsed 10oz fresh spinach—dried and rinsed 8 ounces penne pasta ½ cup crumbled feta cheese.
METHOD 1.) Cook pasta in a large pot of boiling salted water until al dente. 2.) Combine tomatoes and beans in a non-stick skillet. Bring to a boil over medium-high heat. Reduce heat, and simmer for 10 minutes. 3.) Add spinach to the sauce; cook for 2 minutes or until spinach welts, stirring constantly. 4.) Serve sauce over pasta and sprinkle with feta cheese.
YIELD 4 people PREP TIME 10 min. Cook time—15 min. Ready to serve—25 min.
ACCOMPANIMENTS Garlic bread, and I personally enjoy milk with my pasta.
**Your Name (LeeAnn Molina)Name of Recipe:Vegetable Quiche
Notes: Quiche has always been a favorite of mine. There are many variations of quiche, such as Quiche Lorraine with bacon and Quiche Florentine with spinach. Back when I was married, this was a favorite of my husbands. The original recipe calls for making your own piecrust. In the past, I never had the extra time to make my own. Therefore, I buy the deep dish frozen piecrusts. If anybody would like the recipe for the homemade piecrust just let me know.
INGREDIENTS
(First- cut and steam vegetables)
4 cups of cooked vegetables, your choice. (I use broccoli, zucchini, green beans, and carrots: 1 cup of each.)
1 medium size onion, thinly sliced
1 green pepper, halved, seeded and chopped
1 clove garlic, crushed
3 Tablespoons of butter
5 eggs
8 oz. of cheddar cheese, diced (2 cups)
1-teaspoon salt and pepper to taste
One- half a teaspoon marjoram, crushed
2 frozen deep- dish pie crusts
METHOD
First, cook your piecrust according to the directions, and let cool. Cooking temperature for quiche is 325 degrees. After you cook the piecrust, the temperature should be lowered to 325 degrees. Next, sauté onion, green pepper, and garlic in butter in a large skillet until soft. Remove from heat and let cool slightly. Beat eggs in large bowl until frothy. Stir in sautéed vegetables, cheese, salt, pepper, marjoram, and cooked vegetables. Pour into crust and bake until firm; about 40 minutes. (Occasionally, it will overflow. So I put something on the bottom of the oven to catch it.)
YIELD:4-6 servings
PREP TIME: about an hour and 15 minutes. It depends upon if you have help.
ACCOMPANIMENTS:
Multi-grain flatbread, and sliced watermelon.
NOTES : This meal is a meal I will
attempt to prepare andhopefully it turns out as good as
it looks. It has great nutritional value anddoesn’t take
long and much to make. INGREDIENTS 3 tablespoons fresh lime juice 3 tablespoons vegetable oil, divided 2 tablespoons soy sauce, divided 3 teaspoons grated fresh ginger 1 clove garlic, minced 1 pound medium fresh shrimp, peeled, deveined,
andchopped ½ red bell pepper, diced 2 green onions, diced 1 (5-ounce) can water chestnuts, drained and chopped 1 head iceberg lettuce, cored, cut 1/2 METHOD In a medium bowl, combine limejuice, 2 tablespoons
oil, 1 tablespoon soy sauce, ginger and garlic. Add
shrimpand let marinate in refrigerator for 30 minutes. In a medium skillet, heat 1tablespoon oil over
medium-high heat. Add bell pepper, green onions, and
waterchestnuts; cook, stirring occasionally, for 3
minutes. Add shrimp and marinadeand cook 3 minutes, or
until shrimp are pink. Stir in 1 tablespoon soy sauce. Divide lettuce into leaves. Spoon about¼ cup
mixture down center of 1 lettuce leaf. Fold bottom edge
and sides up andover filling. Repeat with remaining
lettuce leaves and shrimp filling. YIELD : 6 servings PREP TIME : about 40 minutes ACCOMPANIMENTS : None. Just enjoy
**Your Name (Sang Dao)Name of
Recipe :Lime Shrimp Lettuce Wraps
** Diane
Gill Salmon
Cakes with Dill
Notes:
I found this recipe over 10 years ago in a newspaper, of all places! I love salmon and tried it immediately. The great thing about this recipe besides the fact that it is healthy is that it is versatile and its ingredients can be inter-changed. The capers and horseradish can be left out for those who don’t like the “bite” they give. I also at times add garlic or use shallots instead of the red onion. I prefer the cakes grilled, but they are still yummy sautéed in a skillet in a combination of olive oil and butter.
Ingredients:
3/4 Cups chopped red onion
2 Tablespoons chopped fresh dill
1 Tablespoons capers
1 tablespoons horseradish
2 egg whites
10 oz. of salmon pieces
Method:
Preheat broiler or grill. Mix onion, dill and capers with horseradish and egg whites in a medium bowl. Grill or broil salmon, 10 minutes per inch of thickness, or to desired doneness. When salmon is cooked, flake and stir into a bowl; mix well. Shape into 4 patties. Grill patties until brown on both sides, 4 or 5 minutes total.
Accompaniments:
Can be served “sandwich” style, on a whole grain bun, topped with lettuce and tomato, on top of a green salad, or as is as a main dish served with coleslaw and another warm vegetable. These cakes are yummy topped with an Asian style sauce as well.
Yield: 4 patties
Prep
Time about 1 hour
I’m a full time mom and a
full time student. Needless to say, I don’t always
have a lot of time to whip up a complicated meal. This
recipe is quick, easy, affordable, and delicious. I
got this idea from an online food blog called
“Everyday Paleo” only I tweaked it to fit my dietary
needs and restrictions as a vegetarian. These are
tasty right out of the oven, but even better after
they’ve had about ten to fifteen minutes to cool.
Excellent breakfast, lunch, or dinner on the go!
INGREDIENTS: Ten large eggs, beaten
well ½ yellow onion,
chopped 1 green onion, chopped
fine ½ green bell
pepper, chopped 1 cup chopped kale 1 ½ cup of chopped
spinach ¼ cup of grated
parmesan cheese ½ cup of crumbled
feta cheese 1 teaspoon black ground
pepper 1 teaspoon garlic powder 1 teaspoon sea salt
METHOD: Preheat oven to 350
degrees. Grease muffin pan with olive oil, or coconut
oil, or butter. In large mixing bowl, whisk eggs until
they’re a soft shade of yellow. Put chopped onions and
green pepper in the food processor, process until they
are chopped fine, but not smooth. Pour mixture into
eggs. Put spinach and kale in food processor, allow to
process until fine, yet not smooth. Pour chopped leafy
greens into eggs, and beat together. Pour cheeses into
mixture, and stir in. Add the teaspoons of black pepper,
garlic powder, and sea salt. Allow more to taste, if
desired. Using a measuring ¼ measuring cup, fill
greased muffin tray with egg mixture. Bake for 20-25
minutes, or until eggs are firm in the middle. YIELD: 14-16 cupcakes PREP TIME: 15 minutes ACCOMPANIMENTS: Sliced avocado, salsa, roasted redskin potatoes. **Ashley Hubbard Skillet
Pork Chops with Vegetables **Your NameTiana ChaseName of Recipe: Pork loin
chop bone in
NOTES:
This is one of my favorite ways to make meat. We get
our meat from the pigs we raise. And always cook
meat on a Traeger grill, it makes it taste way
better. INGREDIENTS
4 pork loin steaks 2 spegs rosemary 2 cloves crushed garlic METHOD Crush Garlic and sprinkle it
on both sides of the steaks. Take the leaves off of
the rosemary and sprinkle the leaves on both sides
of the steak. Put on the a Traeger grill for 40
minutes at2 250 degrees or until the internal
temperature is 160 degrees. YIELD:
4 steaks PREP
TIME: about one hour **Ariane
Marquis Name of Recipe: Pan-Roasted Chicken With
Lemon-Garlic Green Beans
Notes: This is one of my
husband's favorite meals. He says the best thing about
it is the potatoes have a unique and flavorful taste.
I found this recipe on pinterist and it is going to be
around the family for awhile. Ingredients: 6 tablespoons olive
oil 1 juiced lemon
1 teaspoon kosher
salt 1/2 teaspoon freshly
ground black pepper 3/4 pound trimmed
green beans 4 chicken breasts
(bones left in, with skin, about 3 1/4 pounds) Method: Preheat oven to
450°F. Coat a large baking dish or
cast-iron skillet with 1 tablespoon of the
olive oil. In a large bowl,
combine the remaining oil, lemon juice,
garlic, salt, and pepper; add the green beans
and toss to coat. Using a slotted spoon or
tongs, remove the green beans and arrange them
on the bottom of the pan. Add the potatoes to
the same olive-oil mixture and toss to coat.
Using a slotted spoon or tongs, arrange the
potatoes along the inside edge of the dish or
skillet on top of the green beans. Place the
chicken in the same bowl with the olive-oil
mixture and coat thoroughly. Place the
chicken, skin-side up, in the dish or skillet.
Pour any of the remaining olive-oil mixture
over the chicken. Roast for 50
minutes. Remove the chicken from the dish or
skillet. Place the beans and potatoes back in
oven for 10 minutes more or until the potatoes
are tender. Place a chicken breast on each of
4 serving plates; divide the green beans and
potatoes equally. Serve warm. Yield: Serves 4 Prep Time: About an hour Accompaniments: Green
salad
NOTES: I am not normally a big fish fan. However,
with this recipe I have come to like fish a lot
more. My favorite it with Halibut, but I have tried
it with Tillapia, and Salmon. They turn out pretty
good. This recipe makes the fish turn out flaky and
delicious. Even my daughter likes it, and she is not
a big fish fan either. INGREDIENTS
2 Tbsp
butter, softened or olive oil. 2lbs low-fat white
fish Fish
Seasoning: ½
tsp salt ¼
tsp pepper ¼
tsp dried thyme ¼
tsp dried oregano ¼
tsp ground ginger ¼
tsp onion powder ¼
tsp garlic powder
METHOD Summary:
Combine herbs and butter and brush herbed butter on
fish before and during baking. Preheat
oven to 325 F. Make an
herb basting sauce by combining 2 Tbsp of softened
butter, or olive oil with fish seasoning. Wash 2lbs
of white fish with water and pat excess water off
with paper towel. Put fish on rack over a pan to
catch the juices. Brush fish with herb sauce. Bake for 10
to 20 minutes, brush fish with herb sauce once or
twice during baking. The fish is done when it turns
white and flakes easily with a fork. Double the
cooking time for frozen fish. YIELD: four 1/2lb fish fillets. PREP
TIME: 20 minutes for prep,
and 20 minutes to cook. ACCOMPANIMENTS: Green Salad with light dressing, herbed
rice or scalloped potato’s, milk or a berry
lemonade. **Name: Danielle
Pelroy Name of recipe: Jamaica Mistake pasta
salad
NOTES:
This is definitely a family favorite in our
household when the weather gets warmer. I love all
the colors in this dish. And you can definitely make
it your own by making some substitutions and changes
to the recipe. Enjoy! Notes: This recipe is a
favorite comfort food in our house. I have
experimented with adding different things in
it (ex. Kielbasa sausage, bacon, sharp cheddar
cheese, Dubliner cheese, both regular and
whole wheat pasta, and different shapes of
pasta like macaroni, rotini, spiral, penne,
and shells). This recipe is made at least
twice a month in our house. Ingredients
Macaroni & Cheese 2 cups Whole Wheat
Macaroni
**Alicia Unruh’s Green
Egg Cupcakes
Note: I’ve ate this at my Aunts house and really enjoyed
it made it for the first time few months ago, and it was
a huge hit with my family, I have to say its included in
one of my most favorite dishes.
Ingredients:
2 Tbls Dijon Mustard
2 Tbls low fat herb-vinaigrette
¼ tsp pepper
1 lbs of lean pork chops, cut into 4 pieces or 4 pork
chops
1 onion, cut into thin wedges
1 tsp olive oil
1 cup zucchini sliced
1 cup broccoli florets
1 cup carrots sliced
¼ cup water
1 cup long grain rice ( optional if you want it ) cook
as directed
Non stick vegetable cooking spray
Method
Spray a large skillet with vegetable spray and place
over medium heat, add pork chops and brown on both
sides. While this is cooking mix in small bowl the Dijon
mustard, 1 tbls of the herb-vinaigrette dressing and
pepper. When the pork chops are browned set them aside
on a plate. In the same pan you used to cook pork chops
add the onions, and cook for about 3 min , then add the
pork chops back in pan stir in half of the mixture over
pork chops, cook for an additional 15 min.
In a separate pan add zucchini, broccoli, carrots and
water. Cover and cook until vegetables are tender, but
still crisp. Remove from heat and the rest of the
mixture. Serve on plate pork chops with vegetable and
rice.
Yield: 4 servings
Prep Time: about an hour
Accompaniments: 100% whole wheat rolls, green salad, and
beverage of choice
**Monica Rose Salmon and
Shrimp with Garlic Rice
I love fish and this recipe is one of my favorite on a
cold blustery day, it warms me up!
5 tblsp Butter divided
3 tblspn all-purpose flour
1-1/2 cup half-n-half cream
1-1/2 cup shredded cheddar cheese, divided
1 tsp salt
½ tsp ground mustard
¼ tsp dill weed
dash cayenne pepper
½ pound medium uncooked shrimp, peeled and
deveined
1-1/2 pound salmon fillets
3 garlic cloves, minced
1 cup brown rice(or wild rice is yummy too!)
2 cups chicken broth
In large saucepan melt 3 tblspn butter. Stir in flour
until smooth; gradually add cream. Bring to a boil; cook
and stir for 2 min. or until thickened. Add 1 cup
cheese, salt, mustard, dill, and cayenne; stir until
cheese is melted. Remove from heat; stir in shrimp. Pat
salmon dry with paper towels; place in a greased
13-inx9-inx2in baking dish. Pour shrimp mixture over
salmon. Top with remaining cheese. Bake uncovered at 400
for 25-30 min or until the fish flakes easily with fork
and shrimp turn pink. Meanwhile in saucepan saute garlic
in remaining butter until tender. Add rice; cook and
stir for 2 min. Stir in broth; bring to a boil. Reduce
heat; cover and cook for 15 min or until rice is tender.
Serve with salmon and shrimp mixture.
Yeild- 6 servings
45min-1hour
I eat steamed broccoli and califlower with this dish,
with a hunk of multigrain bread. I layer it over the
rice and veggies and they soak up all of the creamy
goodness. This is a great comfort food dish in our
house!
**(Sarah Randall)Herb-Baked Fish: Fish Fillets
INGREDIENTS
1 green bell pepper, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, chopped
1 bottle of Jamaica Mistake salad dressing
1 small can of sliced olives
3 tomatoes cut up in bite size pieces
Cheddar cheese, cubed (enough to your liking or use
another type of cheese)
1 package of garden spiral noodles
2 chicken breasts (cooked and diced)
METHOD
Cook the noodles according to the package
directions. Drain and rinse with cold water. Cook
the chicken however you like. I barbecue mine for
more flavor. Let cool and then dice them up. Chop up
all of the peppers, tomatoes and the red onion. Add
the can of sliced olives. Cut up the cheddar cheese
into tiny cubes. Put all of these ingredients into a
large bowl. Add the whole bottle of Jamaica Mistake
dressing and mix well.
YIELD: 8-10 servings
PREP TIME: About 25 minutes
ACCOMPANIMENTS: I have found that we don’t need any.
This salad is a full meal on its own.
** Name of Recipe: Homemade
Macaroni and Cheese
Your Name: Meghan Anderson
3 TBPS. Butter
3 TBPS. Flour
2 cups Milk
½ tsp. Salt
¼ tsp. Pepper
2 cups Cheddar Cheese
Topping
2 slices Bread (Any kind works)
3 TBPS. Butter
Method
In large pot cook pasta according to directions on box, drain and return to pot when done. As the pasta cooks you can start the sauce. In medium saucepan melt butter add flour once combined slowly start adding milk. Cook to thicken stirring with whisk constantly. Add salt and pepper. Stir sauce add cheese, mix until melted. Combine sauce with pasta in same pot and stir. Pour all into a 13x9 baking dish. To make topping, tear or use food processor to make bread into crumbs. Melt butter in microwave and mix into bread crumbs. Spread across top of macaroni and cheese. Bake in oven at 350° for 30 minutes.
Yield: Serves 4
Prep Time: About 1 hour
Accompaniments: Serve with green salad
NOTES: I just
recently tried these for the first time and I loved
them. They are so much healthier for you than a
regular burger. INGREDIENTS 1 1/4 pounds lean ground turkey breast
1/2 cup chopped roasted red peppers,
divided 1/2 cup shredded part-skim mozzarella
cheese, divided 1/4 teaspoons salt Freshly ground black pepper METHOD Divide turkey into 4 equal sized
rounds. Make 2 equal sized patties out of each round
so you have 8 patties total. Sprinkle 4 of the patties
with 2 tablespoons each of roasted red peppers and
cheese, and top with remaining patties working the
turkey around the edges to seal burgers closed. Season
with salt and a few grinds of pepper. Grill or broil
until cooked through, about 5 minutes per side YIELD: 4 patties PREP
TIME: About 20 minutes ACCOMPANIMENTS:
Condiments, green beans, corn and peaches **Kayla
Gore: Five-Spice Turkey and Lettuce Wraps
NOTES: I really like this recipe and love that you
can prepare the filling ahead of time and have it
ready for later. Instead of using water chestnuts I
like to use chopped almonds or walnuts. INGREDIENTS: 1/2 cup water 1/2 cup instant brown rice 2 teaspoons sesame oil 1 pound 93%-lean ground turkey 1 tablespoon minced fresh ginger 1 large red bell pepper, finely diced 1 1/2 cup reduced-sodium chicken broth 2 tablespoons hoisin sauce 1 teaspoon five-spice powder 1/2 teaspoon salt 2 heads Boston lettuce, leaves separated 1/2 cup chopped fresh basil 1 large carrot, shredded METHOD: Bring water to a boil in a small saucepan.
Add rice; reduce heat to low, cover and cook for 5
minutes. Remove from the heat. Meanwhile, heat oil in
a large nonstick pan over medium-high heat. Add turkey
and ginger; cook, crumbling with a wooden spoon, until
the turkey is cooked through, about 6 minutes. Stir in
the cooked rice, bell pepper, water chestnuts, broth,
hoisin sauce, five-spice powder and salt; cook until
heated through, about 1 minute. To serve, divide
lettuce leaves among plates, spoon some of the turkey
mixture into each leaf, top with herbs and carrot and
roll into wraps. YIELD: 4servings, 6 wraps each PREP TIME: about 30 minutes ACCOMPANIMENTS: Eat alone or with some rice.
Notes: I learned this
one from my boyfriends Mom when we first moved
out. It’s super easy to make and doesn’t cost
too much either. Everyone loves breakfast food
in my family and everyone always wants seconds! Ingredients: 1 lb of Johnsonville Italian Sausage 2 lbs of tator tots 12 eggs 2 tsp butter ½ cup milk Pinch of salt Pinch of pepper 2 cups cheddar cheese 2 cups pepper jack cheese Method: Mix beaten eggs, milk, salt, pepper, 3
cups of cheese, butter, and tator tots in a
large mixing bowl. Cook sausage and mix it in
with the rest of the ingredients. Stir well and
poor everything into a glass 13x9 baking dish.
Cook for 45 minutes at 350 degrees. After 30
minutes spread remaining cheese evenly over the
top.
Yield: One 13x9
dish, about 4-6 servings
Prep Time: 35
minutes
Accompaniments:
Some people like to have biscuits or toast with
it. Sometimes we have fresh fruit with it as
well. NOTES: I
have tried this recipe a few times, and it turns
out pretty good. It has a slight spice to it. I
tried it one time with different noodles and I
think it tasted perfectly fine. My wife liked it
and my child thought it was pretty good too. I
think that with time I will have this recipe
perfected to where there is just enough spice
but not too much. INGREDIENTS
1/2
(16 ounce) package dry penne pasta 1
tablespoon olive oil, divided 6
ounces skinless, boneless chicken breast
meat - cut into bite-size pieces 2
cloves garlic, minced 6
ounces asparagus, trimmed and cut into 1 inch
pieces 1/2
teaspoon crushed red pepper flakes salt
and pepper to taste 1/4
cup grated Parmesan cheese
METHOD Bring
a large pot of lightly salted water to a boil.
Cook pasta in boiling water for 8 to 10 minutes,
or until al dente. Drain, and transfer to a
large bowl. Heat
1 tablespoon olive oil in a large skillet over
medium heat. Saute chicken until firm and
lightly browned; remove from pan. Add the
remaining tablespoon of olive oil to the
skillet. Cook and stir garlic, asparagus, and
red pepper flakes in oil until asparagus is
tender. Stir in chicken, and cook for 2 minutes
to blend the flavors. Season with salt and
pepper. Toss
pasta with chicken and asparagus mixture.
Sprinkle with Parmesan cheese.
YIELD: Four people. PREP
TIME: 40 minutes ACCOMPANIMENTS: Caesar Salad, whole wheat rolls, ripe
strawberries when in season, and a glass of red
wine. **You NameMindy
WrightName of RecipeHealthier
Chicken Parmesan Ingedients 2lbs small red-skinned potatoes,
quartered 2 T all-purpose flour Prep- Robin Miller Notes:
I just add things that I think taste
good together and make it, this is one.
Ingredients: 2-6
ounce Wild Alaskan Salmon Fillet or Ahi
Tuna Steak 2-3 Fresh
Organic Scallions 1 teas. Fresh
gingerroot 2 teasp.
Minced garlic 4 pats of
butter Fresh Lemon
or orange, sliced 1/3 cup
hempseed (optional) Dash of
coriander Dash of White
Pepper
Method: (prep) Take two pieces of
aluminum foil, sized to the length of
the fish your using, and seal them
together tightly ( as to make a pocket)
place fish on the bottom seal. Add the
following in a small bowl and mix; Chop
scallions, grated gingerroot, and
garlic. Place the butter pats &
lemon/orange slices across the top of
the fish, and a squeeze of juice in the
garlic mixture. Add half of the mixture
across the fish, and reserve the other
half for the last 5 minutes. In the
reserve mixture, add hempseed. Sprinkle
Coriander & White Pepper to taste.
Seal the fish at the top and bake for 20
minutes at 400 degrees. After 20 min.,
open the top seal and add the remaining
reserve mixture. Broil for 5 minutes.
Enjoy! Yield: 4 servings Prep Time: 15-20 minutes Accomplishments: Two sides that go excellent with
this dish, steamed asparagus and black
beans & rice. (6 oz.) Wild
fish Nutrition summary: Calories:142,
Fat: 3.89g, Carbs: 0.37g, Protein:
24.79g. **Roger Painter: Stuffed Burrito
Shells
Notes: Garlic
chicken is my significant others and my
favorite dish. I also make it for the
children that I babysit and they all seem
to adore it. 3
tablespoons butter 4
skinless, boneless chicken breast
halves 2
teaspoons garlic powder 1
teaspoon seasoning salt 1
teaspoon onion powder Melt
butter in a large skillet over medium
high heat. Add chicken and sprinkle
with garlic powder, seasoning salt and
onion powder. Saute about 10 to 15
minutes on each side, or until chicken
is cooked through and juices run
clear. Yield: 4 chicken
breasts. Prep time: 10 minutes Cook time: 10 minutes Accompaniments: Great with a Caesar salad
and chicken flavored rice. Andrea Osburn I typically make this with the some
of the items I can purchase on WIC.
They are fairly healthy ingredients
and really lend a flavor that is
different but somewhat normal it’s
always hard for anyone to describe it
but they all seem to like it. It’s
easy and healthy low fat if you choose
lowfat cheese and good protein. I make
it somewhat bland for my children but
before they came along I used to spice
it up considerably it can be a little
tricky to find the right mix. *for my
kids I don’t use creole season or red
pepper flakes I just use the organic
salsa from Costco and some chili
powder and they tolerate it just fine
*for spice lovers I use some red
pepper flakes and hot salsa. Quinoa black bean casserole 1 cup COOKED quinoa Creole seasoning, or red pepper
flakes depending on preference for
spice 1. Preheat oven to 350° F.
Prepare a 9” x 9” 2. In a large bowl, mix together the
quinoa, black 3. Sprinkle the remaining cheese over
the top Yield: 6 servings (good for
leftover lunch the next day!) Prep Time: about 45 mins including
cooking of quinoa NOTES: My
husband and I first tried this
about a year ago when we were
looking for healthier recipes
to provide delicious but
nutritious replacements for
some of our cheese, sour cream
laden Mexican food we loved so
much. We
fell in love with the flavors
of this and I actually make it
more than tacos now. It
is amazing. INGREDIENTS
1 pint
cherry tomatoes, quartered ½
medium avocado, peeled and cut
into ¼-inch cubes 2
tablespoons chopped fresh
cilantro 1
tablespoon fresh lime juice 2
teaspoons olive oil 1 pound
skinless boneless chicken
breasts, cut into 1 ½ x
¼ inch strips 1 onion,
sliced 1 red
bell pepper, seeded and cut
into ¼ inch thick
strips 1 green
bell pepper, seeded and cut
into ¼ inch thick
strips 1
teaspoon Mexican seasoning 2
tablespoons reduced sodium soy
sauce Heat 1
teaspoon of the oil in a large
nonstick skillet over
medium-high heat. Add
half the chicken and cook,
stirring occasionally, until
browned and cooked through,
about 4 minutes. Transfer
the chicken to a plate. Repeat
with the remaining chicken. Heat the
remaining 1 teaspoon oil in
the same skillet over
medium-high heat. Add
the onion and bell peppers;
cook, stirring occasionally,
until the vegetables are very
soft, about 5 minutes. Add
the chicken and Mexican
seasoning; cook, stirring
frequently, about 1 minute. Stir
in the soy sauce and cook
until liquid almost
evaporates, about 30 seconds. Serve
with the tomato/avocado salsa YIELD 4
servings of 1 cup chicken
mixture and ½ cup salsa **Your
name Amanda Dudley Name
of Recipe Chicken Pot
Pie
**ENNIFER
LANE SALMON CROQUETTES
NOTES: My
mom and I were experimenting
with raw food diets. We came
acrossed this recipe and
loved it. We have continued
to feed it to our families
ever since. It's one of
their favorite meals we
cook. INGREDIENTS 1 cup water 1/2 cup extra virgin olive
oil 1 teaspoon honey 1 cup chopped celery hot peppers to taste 2-5 cloves garlic 1 teaspoon salt (optional) dulse flakes METHOD Blend 1 cup nuts (soaked
overnight) with 2 cups water
for creamy consitency. Add
rest of the following
ingredients and blend well.
Sprinkle with parsley flakes
before serving. This soup
will become warm with much
blending. Yeild: 5 PREP TIME:
About 30 minutes ACCOMPANIMENTS:
Fresh french bread and green
salad **Name
Jennie Briggs Heiser
Name of Recipe Dijon
Chicken Smothered in
Mushrooms NOTES: I found this
in a free magazine
about diabetes in a
pharmacy. I liked this
recipe because the
ingredients were
either already in my
fridge or I could
easily get them. The
recipe called for
canned chicken broth
and mushrooms, as well
as pre roasted garlic;
however I had already
had homemade broth
from my friend in my
freezer, and got the
mushrooms at the
farmers market. The
garlic I roasted
myself with a little
help from the Joy of
Cooking, The prep time
was a little longer
than the magazine
stated because I had
to slice the mushrooms
which was not so bad
because I used an egg
slicer. ¼ cup flour ½ tsp. salt ¼ tsp. pepper 4 table olive oil ½ cup roasted
garlic 2 cups chicken broth , ½ cup
mushrooms sliced 1 ½ table
Dijon mustard Five Recipes I did
not use: Grilled
shrimp and scallop
kabobs from Betty
Crocker Kitchen:
turned down for
expensive ingredients.
Kidney Bean casserole
from the Joy of
Cooking turned down by
husband. Shepherd’s
Pie from the joy of
cooking turned down
for complexity.
Classic Meat Loaf from
The joy of Cooking
turned down not that
healthy. Steak And
Mushroom Pie from the
Joy of Cooking: turned
down for time. **Carmen
Dunbar-Shepard's
Pie
**Your
Name Alexandria
Eliason Name of
Recipe: Healthy
Taco Soup
Note: It's quick
and easy to make.
Plus it's an
excellent way to
eat your needed
veggies and not
have to feel
guilty about it! I
adore salad and
this one is full
of flavor. Ingredients: Dressing Salad Method In a small bown
combine dressing
ingredients and
beat together with
wire whisk. In
medium bowl toss
all the salad
ingredients
together, except
the cheese. Stir
in the dressing
until the salad is
coated and
sprinkle with
cheese. Yield 4 servings Prep time About 30 minutes Accompaniments You can add any
sort of meat or
put everything
together inside a
whole wheat pita
for some healthy
bread.
**Your NameLaTawnya
BarrowName of Recipe: Stuffed Turkey
Burgers
unce can water chestnuts,
rinsed and chopped
**Aysia
Coelho: Breakfast Casserole
**Stella
Deatherage Recipe: Calico Beans
Notes This is one of my families favorite bean
recipes. I received this recipe from my
sister-in-law.
Ingredients
1 pound hamburger
3/4 pound bacon
1 cup chopped onion
1 can Kidney beans drained
2 cans 15 oz Pork n Beans
1 can Butter beans with juices
1 cup ketchup
1/4 cup Brown sugar
1 teaspoon liquid smoke
2 tablespoons vinegar
1 teaspoon salt
dash pepper
Method
Brown hamburger, bacon and onion in skillet,
drain the fat. In 4-6 quart pot put cooked meat
and all the remaining ingredients. Stir, place
on low heat and let simmer 40-45 minutes.
Yield: 6 servings
Prep time: about an hour
Accompaniments: Corn bread with butter, fresh
fruit cut-up and milk.
Note, please rinse and de-lable cans for recycle
**(Christopher
Randall)Chicken and
penne pasta with asparagus
**Your Name Andrew Crawford Name of
Recipe: Cedar Grilled Salmon
NOTES: This is a family favorite. We love making
it in the summer, especially when we are
entertaining guests. It makes the patio smell
wonderful, and we usually
INGREDIENTS
Salt
Pepper
Cedar plank
Whole Salmon (head and tail removed)
Onion, sliced thin
Rosemary
Lemon (if desired), sliced thin
METHOD
Soak the cedar plank in salted water beforehand
(for at least two hours). Make sure it is
completely submerged so the entire plank becomes
slightly soggy.
Fillet the salmon and removes bones. Season it
with pepper and rosemary, top with onion and
lemon. Heat grill to medium heat (about
350°F). Place cedar plank on grill for 2-4
minutes, until you smell it smoking. Turn plank
over and place salmon on it. Cook for 12-15
minutes. It is done with it is uniformly pink in
the center. The skin should stick to the plank
and will separate easily.
YIELD: 4 to 6 servings, but can be more or less
depending on size of salmon.
PREP TIME: about one hour, plus soaking ahead of
time.
ACCOMPANIMENTS: roasted vegetables, brown
rice pilaf
NOTES: I
really love Chicken Parmesan! The recipe I have
always used called for breaded fried chicken
with marinara sauce and lots of cheese. A few
years ago I was trying to make some of my
recipes healthier and more nutritious for me and
my family so I started revamping some of my more
fatty or not as nutritious recipes. This is one
of the best remakes I came up with.
INGREDIENTS:
4 boneless skinless chicken breasts
1 tblsp olive oil
2 cloves garlic diced
1/4 cup diced sweet onion
1 28 oz can crushed tomatoes
1 14.5 oz can tomato sauce
1 tsp dried Italian seasoning
4 slices part skim mozzarella cheese
1/4 cup fresh grated Parmesan cheese
1 box whole wheat spaghetti
salt and pepper
METHOD:
Heat oven to 375
Prepare pasta per package directions.
Season chicken with salt and pepper. Heat oil in
high sided saute pan on medium heat. Add chicken
and brown on both sides, about 2 min per side,
remove from pan and set aside. Add garlic and
onion to pan and cook until tender being careful
not to burn the garlic. Add tomatoes and tomato
sauce to the pan, add Italian seasoning and let
simmer about 10 min. Layer a thin layer of sauce
in an oven safe casserole dish, top with chicken
breasts, cover with another layer of sauce
(reserve the remaining sauce for the spaghetti)
then top each chicken breast with a slice of
mozzarella cheese, sprinkle the parmesean over
the top. Cover with foil and bake for 20 min.
Remove foil and cook an additional 5 min until
chicken is cooked through and cheese is melted.
Mix cooked pasta with the remaining sauce and
serve with chicken. You can also make this
recipe with jarred pasta sauce.
YIELD: 4
servings
PREP TIME: About
1 hour
ACCOMPANIMENTS:
Green salad, Whole wheat garlic bread
**Ashley Marshall
Bacon Wrapped Meat Loaf Patties with Pan Gravy
and Sour Cream-Tomato Smashed Potatoes
1 1/3 lbs ground sirloin
1/4c plain bread crumbs
1/2 cup milk, plus a splash
1 egg
2 t grill seasoning
1/2 t ground allspice
1 rounded T tomato paste
1 med onion, finely chopped (reserve one
fourth)
8 slices bacon
2 T extra-virgin olive oil
3 T unsalted butter
2 rounded T sour cream
salt & pepper
2 plum tomatoes, seeded and chopped
1 - 1 1/2 c chicken stock/broth
1 rounded t spicy brown mustard
1 T Worcestershire sauce
1/4 c fresh flat-leaf parsley, chopped
Cover the potatoes in water, bring to a boil
and cook for 10 minutes or until fork
tender.In a large mixing bowl, combine the
meat, the bread crumbs, a splash of milk, egg,
grill seasoning, allspice, tomato paste, and
3/4 of the onion. Form into 4 large 3/4"-thick
patties. Arrange 2 slices of bacon in an X on
a cutting board; reppatty on the center of
each X, fold the bacon around the patty.
Preheat a large nonstick skillet over med-hi
heat with the olive oil. Transfer the
bacon-wrapped patties, bacon seam side down,
to the hot skillet. Fry the meatloaf patties
for 7 minutes on each side under a loose
aluminum-foil tent.
When the potatoes are tender, drain and return
them to the hot pan to dry out. Add 2 T of
butter, the sour cream, and the 1/2 cup of
milk and smash to the desired consistency.
Season with salt & pepper, then fold in
the chopped plum tomatoes. Cover to keep warm
until ready to serve.
Remove the meatloaf patties to a platter and
return eat with the other 6 slices for a total
of 4 X's. Place a meatloaf Remove the meatloaf
patties to a platter and return the pan to the
heat. Reduce the heat to med and add the
remaining T of butter and the remaining onions
to the grease in the pan. Cook for 2 minutes
and sprinkle the pan with flour; cook for 1
minute, then whisk in 1 cup of the chicken
stock. Bring to a bubble. If the gravy is too
thick, thin with additional stock. Stir in the
mustard, Worcestershire, and parsley and taste
to see if it needs salt and pepper. Serve over
the meatloaf patties and/or potatoes.
**
Salmon Pocket
**Spicy
Beef and Broccoli Stir-fry-Kim
This was in my cook book tried a couple
times you can substitute different
vegetables if you would like.
2 tablespoons dry sherry
2 tablespoons dark soy sauce
1 tablespoon grated peeled fresh ginger
5-6 cloves minced garlic
1 teaspoon Asian (dark) sesame oil
¼ teaspoon crushed red pepper
½ pound beef tenderloin, trimmed
of all visible fat cut into strips
1 teaspoon corn starch
1 tablespoon vegetable oil
4 cups of broccoli florets
3 scallions, thinly sliced 1. To prepare
marinade, in a gallon bag size zip lock
bag combine sherry, soy sauce, ginger,
garlic, sesame oil, and red pepper; add
beef. Seal bag squeezing out the air,
turn and coat beef. Refrigerate, turning
occasionally.
2. Drain the marinade into a measuring
cup; add enough water to make 1/3 cup of
liquid. Add cornstarch and stir till
dissolves.
3. Heat large nonstick wok or skillet
with a lid over high heat. Add vegetable
oil and beef; stir-fry till beef loses
red color, about 1 min. With a slotted
spoon, transfer meat plate. Reduce heat
add broccoli, stir-fry about 3 minutes,
then cover and steam for a minute.
Return beef to the skillet and add the
marinade; increase the heat to high and
stir-fry until sauce thickens, 2-3
minutes. Serve and sprinkle with
scallions.
Makes 4 servings You can serve with
brown rice or rice noodles.
Takes about hour just mainly for the
marinating.
NOTES: This is a family favorite at our
house, very easy to prepare and yummy. Even
our kids go back for seconds! My wife pinned
the recipe on Pinterest.
INGREDIENTS:
1 lb. Ground beef
1 package
low-sodium taco seasoning
4 oz. Cream
cheese
14-16 Jumbo pasta shells
1.5 Cup
salsa
1 cup Taco sauce
1 cup Cheddar
cheese
1 cup Monterey jack cheese
3 Green
onions
and garnish with Sour cream if you
would like.
METHOD: First, preheat oven to 350°.
In a frying pan brown the ground beef; add
taco seasoning and prepare according to the
directions on package of taco season.
Add the cream cheese, cover and simmer until
cheese is melted. Stir well. Set aside and
let it cool. While the ground beef is
cooking, cook the pasta shells according to
directions; drain. Set shells out
individually in baking dish, make sure they
don’t stick together.
Next pour the salsa on the bottom of
9×13 baking dish, I prefer glass but
you can use whatever you have. Stuff
each shell with the meat mixture. Set shells
in 9×13 pan open side up. Cover shells
with taco sauce. Cover with foil and
bake for 30 minutes.
After 30 minutes are up, add shredded cheese
and bake for another 10 minutes,
uncovered. Top with any condiments
you’d like we like green onions, and olives,
you may want to serve it with sour cream
and/or more salsa.
YIELD: 4 servings
PREP TIME: 10-12 minutes
ACCOMPANIMENTS: Sour Cream, Olives, Green
Onions, Tomatoes and Jalapenos and or any
other toppings you would like!
**Catrina
Taylor Garlic Chicken
Ingredients
Directions
**Quinoa black
bean casserole
2 cans black beans DRAINED AND RINSED
2 large sweet potato, shredded
1 cup shredded cheddar cheese
1 tsp cumin
Liberal pinches salt and pepper
2 eggs (farm fresh)
1 cup salsa
2 tbsp fresh cilantro, chopped, for
garnish (grown in garden)
casserole dish with nonstick cooking
spray.
beans, sweet potato, 1/2 cup of the
cheese, and
the cumin, Creole season, salt, and
pepper. In a small bowl,
mix together the eggs and the salsa.
Pour the
salsa mixture over the vegetables,
then pour
everything into the prepared casserole
dish.
and bake, uncovered, for 30 minutes.
Garnish
with the cilantro.
**YOUR NAME: Jennifer
Larson NAME OF RECIPE: Chicken
Fajita Skillet
METHOD: Combine
the tomatoes, avocado,
cilantro and lime juice in a
medium bowl.
PREP TIME 35 minutes
ACCOMPANIMENTS Corn
tortillas
Notes Chicken pot
pie is one of my favorite
foods. My mother always
used to make it for me. I
recently looked up a
recipe and found this one,
that tastes almost like
Mom's! It's still one of
my favorites.
1.
Ingredients 1 pound
boneless, skinless chicken
breast (cubed)
1 cup sliced carrots
1 cup frozen green peas
½ cup sliced celery
1/3 cup butter
1/3 cup chopped onion
1/3 cup all purpose flour
½ teaspoon salt
¼ teaspoon black
pepper
¼ teaspoon celery
seed
1 ¾ chicken broth
2/3 cup milk
2 (9 inch) unbaked, whole
wheat pie crusts
Method Preheat oven to 425
degrees F.
In a saucepan mix the
chicken, carrots, peas,
and celery. Add water to
cover and boil for fifteen
minutes. Remove from heat,
drain and set aside.
In a saucepan, on medium
heat, cook the onions with
the butter until they're
soft and translucent. Stir
in salt, pepper, celery
seed and flour. Slowly
stir in chicken broth and
milk. Simmer over
medium-low heat until
thick. Remove from heat
and set aside.
Place the chicken mixture
in the bottom pie crust.
Pour hot liquid mixture
over it. Cover with top
crust, seal edges, cut
away excess dough. Make
several small slits in the
crust to allow for steam
to escape.
Bake for 30 to 35 minutes
or until crust is golden
brown and inside is
bubbly. Cool for 10
minutes before serving.
Yield 1 (9 inch) pie
Prep Time 1 hour 10
minutes
Accompaniments None. It
stands well alone. Or
something mashed potatoes.
NOTES
This is a family recipe,
nothing fancy but easy and
delicious. This has been a
family favorite for a long
time. This is one thing that
my oldest son has always loved
even through the picky stages.
I hope you all get a chance to
try it and experiment with it
and make it one of your own.
INGREDIENTS
1/2 Filet of cooked Salmon or
one 14.75oz. can of cooked
smoked salmon
1/2 red bell pepper (diced)
1/2 small red onion (diced or
minced)
2-4 slices of whole wheat
bread (chopped into bread
crumbs)
1 large egg
1/4 cup olive oil
salt/pepper to taste
METHOD
Mix all of the ingredients
except for the oil. Form
mixture into patties, heat oil
on medium-high heat. Gently
place the patties into skillet
cooking on each side 5-7
minutes until golden brown.
YIELD
5-6 Patties depending on size.
PREP-TIME
35 Minutes
ACCOMPANIMENTS Whole Wheat
buns with all the fixin's, all
by themselves,or with any
salad or other side dish you
might enjoy having with
dinner.
**Your Name(Amanda
Wetzel)Name of
Recipe: Generic
Recipe for Chowder
INGREDIENTS: 4
boneless chicken
breasts
METHOD: pre heat oven
to 400, peel paper
from head of garlic,
cut in half roast in 2
table spoons of oil
for an hour. Lay
chicken breasts smooth
side down between wax
paper and gently pound
till ¼ in
thick, cote both sides
with flour salt and
pepper. Heat 2 table
spoons oil in pan
med-high cook chicken
for about 6 to 8
minutes turning once
remove. Poor broth
into the same skillet
bring to boil stir in
mushrooms and mustard,
squeeze garlic from
the clove and stir
cook for 3 min until
slightly thick, spoon
over chicken.
YIELD: 4 breasts
PREP TIME: about an
hour
ACCOMPANIMENTS: local
chicken breasts and
mush rooms. Served
with local green
beans.
This recipe is very
simple to make and
it is delicious and
healthy.
Ingredients:
1lb hamburger
1 can cream of
mushroom soup
1 cup or can of
green beans
1 cup or can of corn
1 tsp Salt
1-2 tsp Pepper
Mashed potatoes (I
normally make extra,
but you need enough
to layer the top of
your pan)
Cheddar cheese or
mixed cheese like
mexican cheese
(you’ll need at
least 2 ½
cups)
METHOD:
Preheat oven to 350
degrees
Use a 9x13 pan
Make your mashed
potatoes or you can
use instant
potatoes.
Either during or
after you make your
mashed potatoes,
Brown your
hamburger.
Next, Mix your cream
of mushroom soup,
green beans, and
corn together in a
separate bowl.
Add your salt and
pepper to your
mixture.
Then, in your 9x13
pan, first put a
layer of hamburger
down.
Then your mixture on
top of the hamburger
with your cheese on
top of your mixture.
Then you want to put
your mashed potatoes
on top of all of
that and top it off
with a light layer
of cheese.
Bake for 30 minutes
or until the
potatoes are
slightly brown on
top.
**Helpful hint: If
you put a cookie
sheet underneath
your pan, It will
catch any
overflow.**
PREP TIME: just
about 1 hour.
NOTES: Our family
loves to eat his
soup. Not only is it
delicious but
healthy too. It’s
perfect for a cold
winter day, or even
a hot summer’s night
when you feel like
having a fiesta! My
mom was the first to
make this delicious
soup and our family
has loved and craved
it ever since.
INGREDIENTS
1 lb ground turkey
2 C. Shredded
Zucchini
2 cans of stewed
tomato or 2 C. of
chopped roma
tomatoes. (Note: add
extra water if using
if using fresh
tomato.)
½ C. chopped
onion
2 cans of corn do
not drain liquid
1 can kidney beans
do not drain
1 can black beans do
not drain
1 can chili beans do
not drain 2 large
cans of V8 juice
3 Tbsp of taco
seasoning or 2
packets taco mix
2 C. water Optional:
Shredded low fat
cheese, cut
cilantro.
*If soup is too
runny add 1 can of
non-fat refried
beans to thicken.
METHOD
Brown Turkey burger
& diced
onions-rinse meat
and drain fat. In
large pot combine
cooked meat and
onion with all of
remaining
ingredients and cook
on medium heat for
20 minutes or less.
Garnish soup with a
top of low fat
cheese low fat sour
cream and cut up
cilantro. Tortilla
chips are optional.
YIELD: 12 Cups
PREP TIME: about one
hour
ACCOMPANIMENTS:
Mexicana Salad
(lettuce, chopped
onion, cilantro,
avocado, and
salsa.), cornbread,
pears & cottage
cheese.
**Robyn
Langner Name of
Recipe: Fresh
Greek Salad
2 tablespoons
lemon juice
2 teaspoon chopped
fresh oregano
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon Dijon
mustard
Dash of pepper
2 cloves garlic,
finely chopped
4 cups chopped
romaine lettuce
1/2 cup chopped
cucumber, peeled
1/2 cup sliced red
onion
4 tablespoons
sliced olives
1 cup chopped
tomato
4 tablespoons
reduced-fat feta
cheese