Healthy
Recipes Fall 2011
*Name: Tammi Cantwell Recipe: Hash
brown
Casserole
Notes:
This is an easy tasty quick meal
everyone enjoys. I make this all the time. It is something you
can make in
advance and pull it out and bake it up while you make a quick
salad and veggie
and have a nutritious quick dinner.
Ingredients:
1 Large package frozen hash browns
1 16oz package chopped ham
1 can cream of chicken soup
1 can of milk
2 Tablespoon butter
½ sour cream
½ yellow onion finely chopped
1 cup grated cheddar cheese
¼ teaspoon pepper
¼ teaspoon salt
½ teaspoon garlic salt
Method
Preheat oven to *350 Mix all
ingredients well and place in a greased 9 by 13 oven safe pan.
Cover with foil
and bake for 45 min.
Yields: serves four
Preptime: 1 hour
Accompaniments: Green salad, corn on the cob, and some
cottage cheese.
*Rebekah Townley: Hot
Chile Grilled Cheese
NOTES: Grilled cheese has always been a big meal in
my family.
It’s a fun simple meal that gives a bit of change to an average
meal.
INGREDIENTS
METHOD
PREP TIME: 30
minutes
ACCOMPANIMENTS: We
like the flavor of sourdough, but any kind of bread will work
well. Serve with:
Coleslaw and sliced pineapple.
*STUDENT
NAME: LINDSAY
EARTHSONG
RECIPE
NAME:“MEXI-SALAD”
NOTES:I created
this recipe, although there
are probably other similar ones out there, when I was wanting
something
healthy, tasty, and salad dressing free (because I like to avoid
vinegar in my
diet and vinegar is in most salad dressings). My children LOVE
this recipe and
even ask for it! An alternative, if you don't like/eat
tomatoes/salsa, is to
replace the salsa with Yumm sauce (original flavor is the only
one I've used)
which you can purchase by the jar at Market of Choice for $4.
The flavor is
delicious. We call that salad our “Yumm salad” and it brings
delicious variety
in salads that I, my 13 year old son, and 8 year old daughter
LOVE! Also, with
our Yumm Salad, we add cilantro, chopped red bell pepper, and
diced hot
peppers.
INGREDIENTS: PER
BOWL, ADD:
2-3
Big leaves of romaine lettuce,
chopped or torn by hand
¼
– ½ Cup of black beans or pinto
beans (can be replaced or added to with meat)
1
Ounce shredded cheese – we use
mozzarella for the low fat / high protein content.
½
Avocado, cubed
¼
– ½ Cup salsa (I use local and fresh
“Katrina's” from Market of Choice)
1-2
Handfuls of pico-de-gallo chips,
crushed over the top of the salad!
METHOD:Add
one on top of the other, crush
chips on top, the salsa (or Yumm sauce [see Notes]) serves as
the salad
dressing, stir, and enjoy! -Don't let the salad sit or the salsa
juice may make
the chips become soggy.
YIELD: Each
portion is an adult's
average-large sized meal. (This dish is nutritious, yummy, &
filling.)
PREP
TIME: Including
shredding the cheese and
rinsing the lettuce and canned beans (I use organic, Westbrae
beans, by the
way), this meal takes about 10 minutes to prepare.
(If
replacing beans or adding meat,
plan for additional meat preparation time. If making the Yumm
salad, add a few
extra minutes for chopping the cilantro, bell pepper and/or
tomato, and hot
peppers.)
ACCOMPANIMENTS: None.
*YOUR NAME:Aubrey
Walklin AND NAME of recipe:
ChickenCordon
Bleu Casserole
NOTES:
We decided to try
this when I was searching for a recipe for theassignment and
this was a quick,
easy and delicious meal that my whole familyenjoyed, even my two
year old. We,
however, did not add the mustard since noone here likes it.
INGREDIENTS
1
pkg. Lower Sodium stuffing mix for
chicken
1
Can reduced-sodium condensed cream
of chicken soup
1
tbsp. Dijon Mustard
1
lb. boneless skinless chicken
breasts, cut into bite-sizepieces
3
cups small fresh broccoli florets
12
slices fresh shaved smoked ham,
chopped
6
Tillamook Swiss cheese slices
METHOD
Heat
oven to 375F. Prepare stuffing as
directed on package.Mix soup and mustard in medium bowl; stir in
chicken,
broccoli and ham. Spooninto 2-qt. casserole sprayed with cooking
spray; top
with cheese and stuffing.Bake 35 to 40 minutes or until heated
through
YIELD 6
servings
PREP
TIME 15
minutes total time 55 minutes
ACCOMPANIMENTS we
served this with a side of cottage
cheeseand peaches and a garden salad with light vinaigrette.
*NAME: Karrie
Lowry RECIPE:
“K’s EZ CHILI”
NOTES:This is
a favorite
healthy, quick meal in our house and is mild enough for young
children. In the
summer, produce from our garden or from one of the local farms
puts this recipe
over the top! My husband likes this over brown rice. Very
little meat is
involved and the beans boost protein.
INGREDIENTS
1/2 lb.
organic turkey
1md.
chopped white
onion
1/2
chopped green bell
pepper
1/2
chopped red bell
pepper
1 lg.
clove pressed
garlic
1
handful chopped fresh
cilantro
1
handful chopped fresh
parsley
16 oz
cans (2) Pinto
Beans
16 oz
can Kidney Beans
8
oz can
Niblets corn
2
diced tomatoes
1 tsp.
of chili powder
1/2 tsp
cumin
1/4
tsp Italian
seasoning or Oregano
1/8 tsp
salt
METHOD
Dice
onion and
press garlic, cook in olive oil until starting to caramelize.
Cook turkey until
brown with onions and garlic. When meat is almost done, stir
in diced bell
peppers, can of niblet corn and tomatoes. Drain and rinse
kidney beans and
pinto beans (don’t need to drain) and add to meat mixture.
Simmer until mixture
is warm and then add chopped cilantro and parsley.
Season
to taste with
salt, pepper, chili powder, cumin and Italian Seasoning and
enjoy!
YIELD: 4
servings
PREP
TIME: about 25
mins.
ACCOMPANIMENTS: Tortilla
Chips, Green
Salad
*Hope
Pires
SZECHAUN
BEEF AND BROCCOLI
1
pound of top round steak, sliced
against the grain into scant 1/4"-thick strips
1
tsp garlic powder
Salt
and peper to taste
Olive
Oil Spray
14
oz of Broccoli fresh or frozen it
is about 5 cups
1
tblsp fresh minced garlic
2
tsp toasted sesame oil
1/4
cup bottled Szechuan stir fry
sauce
Method
In
a large bowl combine the steak,
garlic powder, and salt and pepper and toss until well combined.
Place
a large nonstick skillet or
nonstick wok over high heat. When hot, mist with the olive oil
spray. Add the
broccoli and garlic and cook, stirring for 4-6 minutes or until
the garlic
softens and the broccoli is heated through and crisp-tender,
being careful not
to burn the garlic. Transfer to a large bowl and cover to keep
warm.
Return
the pan to high heat and add 1
teaspoon of the sesame oil. When hot add half of the steak in a
single layer,
and cook stirring occasionally until lightly brown on both
sides. 1-2 minutes.
Transfer the steak to the bowl with vegetables and recover.
Repeat with
remaining 1 teaspoon sesame oil and steak. Return all the steak
and vegatables
to the pan and remove from heat. Add the sauce and mix well to
coat. Divide
among 4 bowls and serve
Yields
4 Servings
Prep
Time About 30 minutes
Accompainiments
Fresh veggies local
farm meat
*Name:
Amanda
DeGuc Recipe: Quinoa
Veggie Burgers
My
family and I are
vegetarians. They love burgers but it’s expensive to buy boxed
veggie burgers
and they usually have some unhealthy ingredients. Quinoa is
packed with protein
and is from the spinach family, it’s not a grain which is
surprising.
INGREDIENTS
1/2
cup Organic Quinoa Grain
1
medium Carrot, cut into large chunks (Farmers
Market or local healthy food
store)
4
Scallions, thinly sliced
15
oz. can Great Northern Beans,
drained and rinsed
1/4
cup plain dried Breadcrumbs
1
large Egg, lightly beaten (I
get mine from my neighbors
chickens)
1
Tb Garlic Powder
1
tsp Oregano
Coarse
Salt
Ground
Pepper
METHOD
In
a small saucepan bring the water to
a boil; add quinoa,cover, and reduce heat to low. Cook until
liquid is
absorbed,
12
to 14 minutes; set aside.
In
a food processor, pulse carrot
until finely chopped. Add cooked quinoa, half the
scallions, beans,
breadcrumbs, egg, cumin, salt, and pepper; pulse until
combined but still
slightly chunky. Add remaining scallions.
Form
mixture into four 3/4-inch-thick
patties. If too soft, refrigerate 10 minutes to firm. In a
large nonstick
skillet, heat oil over medium heat;cook burgers until browned
and cooked
through, 8 to 10 minutes per side.
YIELD: 4
large burgers 6 small
ones.
PREP
TIME: Around 30 mins.
ACCOMPANIMENTS:
Whole wheat slider/burger
buns for burger and condiments if desired. A side salad and
pineapple
slices.
*Name: Sierra Johnson
Recipe: Easy Grilled
Chicken Breast
& Asparagus
NOTES: This is a meal I prepare often for my family.
It’s
surprisingly tasty for what little it consists of and even the
kids will eat
it! The measurements are not so precise because I generally just
eyeball things
when I cook.
INGREDIENTS:
1lb chicken breast
Garlic powder
Mrs. Dash (Chicken)
2 bundles asparagus
¼ c. water
2 lemons
METHOD
Season
chicken breast with Mrs. Dash seasoning and garlic powder. Grill
on BBQ
approximately 20 minutes (depending on size), until thoroughly
cooked. Meanwhile,
wash asparagus and snap off ends. Place in glass baking dish and
add water,
sprinkle with garlic powder. Stretch plastic wrap over baking
dish with a
corner open to vent. Microwave about 4 minutes (depending on
desired
crunchiness). Serve chicken and asparagus with a squeeze of
lemon juice on
top.
YIELD: 4 servings.
PREP
TIME: About one hour.
ACCOMPANIMENTS: 100% whole wheat rolls with optional pat
of butter.
*Lori
Wilder
Italian Stuffed Zucchini
NOTES:I
just tried this recipe a few
weeks ago and the kids really liked it so thats why i chose to
share this one
with you.
INGREDIENTS
2
10-inch-long
zucchini
4
italian sausage
1
onion,chopped
1
garlic
clove,minced
1
cup uncooked
small shell macaroni
1
tomato,peeled,seeded and chopped
1
cup grated cheddar
cheese
2
tablespoons
minced fresh parsley
1
teaspoon dried
oregano
salt
and freshly
ground pepper
2
tablespoons
olive oil
1/4
cup fresh
grated parmesane cheese
METHOD
cut
zucchini in
half length wise.Hollow out each half,leaving shell 1/4 to
1/2 inch thick.Chop
pulp;measure 2 cups.Remove casings from sausage.Cook in
skillet over medium
heat,crumbling meat as it cooks.When sausage has renderd
some of its fat,add
zucchini pulp,onion and garlic and continue cooking until
onion is soft and
sausage has lost all of its pink color.
Meanwhile
cook
macaroni in a pot of rapidly boiling water until al
dente,about 5 min.Drain in
colander.
Preheat
oven to
350 F.Drain fat from sausage.Combine sausage with
macaroni,tomato,cheddar
cheese,parsley,oregano,salt and pepper;blend well.
Brush
sides of
zucchini halves with oil.Mound fillng in halves and place in
shallow baking
dish.Add about 1/2 inch hot water to dish.Cover with foil
and bake until
zucchini are tender when pierced with a knife tip,about 30
minutes.Remove from oven;Discard
foil.
Preheat
broiler.Drain
any water remaining in dish(a bulb baster works
well).Sprinkle
with parmesane and run under broiler until cheese is light
golden brown and
bubbly.
YIELD:
4 servings
PREP
TIME: about
1 hour
*Your Name (Naoko Manabe) Recipe: Bagel
sandwich with Avocado and smoked salmon
NOTES: This is very easy, quick,
healthy and yummy
bagel sandwich. It is my family's favorite and we eat
almost every
day. If you do not want the smoked salmon, you can put
slices of tomato on
it, and it is as delicious as with salmon. (Actually, I
used to use the
recipe with tomato first, but it looks a little bit fancier with
salmon... or you can add both.)
INGREDIENTS
4
whole-wheat bagels
2
avocados
slices of
smoked salmons (I am sure we can find local ones.)
cream
cheese
salt and
pepper
METHOD
Toast the bagels as much as you
prefer, and spread
cream cheese. Put the slices of avocado and salmons, and
season with salt
and pepper if you like. That's it!
YIELD: 4 sandwiches.
PREP TIME: 15 minutes or maybe less!
ACCOMPANIMENTS: some fruits can be
good to supply
some vitamin C.
*Your NameJenilee HansonName of
Recipe: Lentil
soup
NOTES: This recipe is so yummy! It is very
versatile, you
can make it vegetarian and use a vegetable stock or add in extra
vegetables and
seasonings to your taste. This soup is perfect for a cold
day in and
cooks pretty quickly as well.
INGREDIENTS
1 tsp vegetable oil
1 onion, diced
1 carrot sliced
4 cups vegetable broth or
chicken broth
(can use your own or reduced sodium)
1 cup dry lentils
1/4 tsp pepper
1/4 tsp dried thyme
2 bay leaves
dash salt
1 tbsp lemon juice
METHOD
In a large pot, sautee the
onions and
carrot in the vegetable oil for 3-5 minutes until onions turn
clear. Add the
broth, lentils, pepper, thyme, bay leaves and salt. Reduce
heat to a
simmer. Cover and cook until lentils are soft, about 45 minutes.
I like
to use an emerson blender to blend it a little bit, but this is
optional.
Remove bay leaves and stir in lemon juice before serving.
YIELD: 4 servings
PREP TIME: about one hour
ACCOMPANIMENTS: This recipe really does not need anything
extra.
Sometimes it is nice to have 100% whole wheat rolls or
bread with it.
*Your Name(Leah
Adams)Name
ofRecipe: Tater Tot Casserole
NOTES: This is a family favorite. Its
simple to make,
cheap, and delicious! I’ve made it many times and I’ve noticed
that there
really is no way to mess it up. Plus, there are many variations
so you are able
to choose ingredients to your liking.
INGREDIENTS
1 pound
Ground Beef (or you can choose 1lb of chicken instead)
1 onion,
chopped
Salt and
pepper to taste
½ (32 oz)
package tater tots
1 (10.75
oz) can condensed cream of mushroom soup
½ cup
milk
1 can of
green beans (or you can use a can of corn instead)
1 ½ cups
shredded cheddar cheese
METHOD
Preheat oven to 350 degrees F (175
degrees C). In a
large skillet over medium-high heat, brown the ground beef (or
chicken) with
the onions. Drain excess fat, and season with salt and pepper to
taste. Spread
the beef mixture evenly over the bottom of a 2 quart casserole
dish. Mix the
can of green beans (or corn) in the casserole dish. Arrange
tater tots evenly
over beef layer. In a small bowl, stir the soup into the milk
until smooth;
pour over tater tot and beef layers. Sprinkle Cheddar cheese
evenly over the
top. Bake in preheated oven for 30 to 40 minutes, until cheese
is bubbly and
slightly brown.
YIELD: 6 servings
PREP TIME: About one hour
*Kaitlyn Kite, Chicken
Pot Pie Soup
Notes: I found this recipe onwww.skinnytaste.com, which is an amazing website! It looked
interesting so I
thought I’d try it. It turned out to be so delicious! I’ve made
it many times
since then! My family loves it! I have discovered that I need to
throw the
potatoes in the pot sooner, it takes a little longer for them to
soften up, but
other than that I’d just follow the recipe!
Ingredients:
· 1/4 cup flour (to make gluten-free use 2 Tbsp.
cornstarch
instead)
· 2 cups water
· 4 cups fat free milk
· 1 large celery stalk, chopped
· 1/2 medium chopped onion
· 8 oz. sliced baby portabella mushrooms
· 2 chicken bouillons
· fresh ground pepper
· pinch of thyme
· 10 oz. frozen classic mixed vegetables (peas,
carrots, green
beans, corn)
· 2 potatoes, peeled and cubed small
· 16 oz. cooked chicken breast, diced small
· Salt
Method:
Create a slurry, by combining 1/2 cup of the cold water
with flour in a
medium bowl and whisk until well blended. Set aside.
Pour remaining water and milk into a large pot and
slowly bring to
a boil.
Add celery, onion, mushrooms, chicken
bullion, thyme,
fresh pepper, frozen vegetables and return to a boil.
Partially cover and simmer on low until
vegetables
are soft, about 20 minutes.
Remove lid.
Add potatoes and cook until soft, about 5
minutes.
Add chicken, and slowly whisk in slurry,
stirring
well as you add.
Cook another 2-3 minutes, until soup thickens,
adjust salt
and pepper to taste and serve.
Yield:
Servings: 6, Serving Size: 1 bowl
(1-1/2 cups), Calories: 253.8, Fat: 1.8
g, Protein:27.7g, Carb: 31.9g, Fiber: 3.4
g
*Name: Katie Will Recipe:
Asian Style Noodles with Pork and
Vegetables
Notes: The reason I choose this recipe is because it
is simple to
make and my children and I enjoy this meal. It has
great fiber and
protein. Pork is a great meat to eat and inexpensive. Vegetables
do not always
have to be the same as listed you can add or subtract veggies to
your taste.
INGREDIENTS:
2
tablespoons freshly grated ginger root (can substitute 2
teaspoons of minced
garlic from the jar)
3/4 pound pork tenderloin or pork chops, visible fat
removed, cut in to
bite sized pieces (can substitute chicken, beef or shrimp)
Cooking spray
2 teaspoons vegetable or canola oil
2 cups thinly sliced green cabbage
1 16-ounce bag frozen stir fry vegetables, Asian style
2 (14.5 oz) cans fat-free, low-sodium chicken broth
1/4 teaspoon red pepper flakes (optional, if you like really
spicy, add ½
teaspoon)
1/4 cup light teriyaki sauce (can substitute low-sodium soy
sauce)
1 3-ounce pack ramen noodles, seasoning pack discarded
Method:
Cook frozen vegetables in microwave according
to package
instructions minus 2 minutes (i.e., if package says 7 minutes
cook 5). Drain
off excess water. Rinse pork and pat dry. Heat deep skillet or
wok over medium
heat. Pour in oil and swirl to coat. Add pork and ginger to
skillet and cook 5
minutes, stirring occasionally. Transfer pork to a plate and set
aside. Spray
skillet with cooking spray. Add cabbage and vegetables, cook for
5 minutes
stirring constantly. Stir in broth and red pepper and bring to a
boil. Break
noodles into 4-6 chunks. Reduce heat to a simmer and add noodles
and teriyaki sauce.
Cover and simmer 5-7 minutes until noodles are done. Return pork
to skillet and
let stand 3 minutes
Yield: 3/4 pound
pork tenderloin or pork chops, visible fat removed, cut in to
bite sized pieces
(can substitute chicken, beef or shrimp)
PrepTime: about 40 minutes
ACCOMPANIMENTS: ½ cup apple sauce, green salad with just
a light dressing.
*Your Name: Hayley Durbin
Name of Recipe: Midwinter
Minestrone
Notes: Minestrone is always a family favorite soup. It
is easy to
make, and very good for you! It always made me feel better
whenever I was sick.
Ingredients
2 tablespoons extra-virgin olive oil
¼ pound sliced pancetta- cut into
¼
once pieces
2 carrots-peeled and chopped
3 celery stalks- chopped
2 Bay leaves
3-4 garlic cloves- chopped or grated
1 large red onion- chopped
Salt and pepper
1 ounce dried porcini or mixed
mushrooms- chopped
½ cup soft sun-dried tomatoes-
sliced
1 quart chicken or vegetable stock
1 small bunch of purple or green
kale
1 cup whole wheat ditalini
1 (15oz) can chickpeas
Pecorino Romano cheese- grated or
shredded
Method
Place soup pot over medium high heat
with the extra-virgin olive oil. Add the pancetta and cook until
crispy (3-4
minutes). Add carrots, celery, bay leaves, garlic and onion,
season with salt
and pepper and cook until the vegetables are tender (7-8
minutes). Add
mushrooms, sun-dried tomatoes, stock and 2 cups water. Bring to
a boil.
Separate leafy greens from the stem of the kale. Chop greens and
put into pot
along with the chickpeas and the pasta. Cook until the pasta is
done.
Remove bay leaves and season with
salt and pepper!
Yield
Serves about 4
Prep Time
About 30 minutes
Accompaniments
Salad and sourdough bread with
butter
*Brittney
Rogers Cuban Red Beans and
Rice
Notes:
This recipe is one our family
likes to make about once a month. It is quick to make,
healthy, and
tastes great. Its nice bacause you can eat it cold or hot.
Ingredients:
1
lrg sweet onion, cut into thin
wedges
1
cup chopped green or red sweet
pepper
4
cloves garlic, minced
1
tablespoon canola oil
1/2
snipped fresh cilantro
1/2
teaspoon dried oregano, crushed
1/2
teaspoon ground cumin
1/4
teaspoon ground pepper
2
15-16 oz cans of pinto beans
and/or red kidney beans, rinsed and drained
1
cup vegetable broth
1/4
cup lime juice
2
cups cooked brown rice
Lime
wedges and/or hot chili peppers
optional
Meathod:
1.
in a large saucepan cook onion,
sweet pepper, and garlic in hot oil over med heat for 5-7 mins
or until tender,
stirring occasionally. Add 1/4 cup cilantro, the oregano, cumin
and black
pepper. Cook and stir for 1 min.
2.
Add beans and broth. Bring to
boiling; reduce heat and simmer, uncovered, for 15-20 mins or
until liquid is
at desired consistancy. Stir in lime juice. Prepare the rice.
Serve beans over
rice and sprinkle with remaining cilantro. If desired serve with
lime wedges
and/or hot peppers.
Yeild:
4 main dish servings
Prep
time: about 35 from start to
finish
Accompaniments:
Fresh mango and bread(
your choice).
*Johanna Sughrue Meatloaf
NOTES: I make this meatloaf at least twice a month
in my house. I
invent my own recipes so everything can be adjusted to personal
preference. For
instance, I don’t like peppercini’s so I add them last and only
in half of the
meatloaf.
INGREDIENTS
1-1 ½ lbs Hamburger
3 cups crushed crackers
2 eggs
2 -3 cloves garlic, minced
1/3 cup diced onion
½ cup diced tomatoes
1/3 cup Worcestershire Sauce
½ cup cubed cheddar cheese
½ cup peppercini’s
You can add any assortment of vegetables to this recipe for
extra flavor, I
usually alternate between Okra and Squash and add around
½ cup.
METHOD
Add all items besides cheese and
peppercini’s together in a mixing bowl mix well by hand with a
large spoon. If
the mixture is to greasy add more crackers. Put in some sort of
baking dish, I
usually use a bread pan. Add peppercini’s by inserting them into
the meatloaf,
and do the same with the cheese blocks. Bake for one hour at 350
degrees.
YIELD: 4 servings.
PREP TIME: One hour and 15 minutes
ACCOMPANIMENTS: Baked potatoes and a salad go well with this
meal.
*Your
name :Crystal Myers Name of
Recipe: Chicken Broccoli and Rice
casserole
Notes:
My family loves this casserole.
Its our family favorite we usually have it about once a month
and when we have
put lucks I usually take this with us as our dish and it all
gets ate
everytime.
Ingredients
5
pieces of boneless chicken breast-
cute up into small pieces
2
packadges of broccoli florets
2
cups long grained weat rice
1/4
cup chopped onion
4
tabelspoons butter
3
cups flour
1
and 1/4 cups milk
1
can skiced mushroom, with liquid
2
cups shredded cheese
salt
and pepper 1/2 cup bread crumbs
METHOD:
heat
oven to 350. Grease a 4 qt baking
dish, in lage bowl combine brocolli and rice mixing well, then
in a sauce pan,
cook the onion in 3 tabel spoons of butter until soft, then add
flour and stir
well adding milk until thickend, then add mushrooms and 1 1/2
cups cheese
stirring until cheese is melted, finally stir in broccoli and
rice and add it
all to the baking dish then top with the reamainder 1/2 cup
cheese
Yield:
5
pieces of cut up bonless chicken
breats, 2 bags of broccoli flourets
Prep
Time: about a half hour
Accompaniments:Texas
Toast and side
dish of fruit
*Name
Lorna Loomis Name of Recipe French
potato chicken salas
Notes
I
chose this recipe because I've been
wanting to try it and had a bounch of potatos I needed to use.
Ingredients
1
lbs boiling potatos, unpeeled
1/2
lb fresh green beans
2
skinless, boneless chicken breasts
1/4
cup olive oil or other oil
2
tbs white wine vinegar
3/4
teaspoon worcestershire sauce
2
tbs minced fresh dill or 2teaspoons
dried
1/4
teaspoon salt
pinch
of pepper
Method
1
cut the potatoes into 1/2 in chunks.
steam in steamer for 10 mins
2
cute the beans into 2in lenghts add
to the steamerr, cover and cook until the potatoes are just
tender and the
beans are crisp-tender, 5-8 mins longer
3
cut the chicken into bite-size
pieces. remove the beggies from steamer and set aside. place
chicken in the
steamer, cover and cook until opaque throughout. about 6 mins
4
in sm bowl combine the oil, vinegar,
worcestershire sauce, dill, salt and pepper
5
place the potatoes, green beans, and
chicken in a serving bowl, add dressing and toss to combine
well. serve salad
warm or at room temp
Yield
4 servings
Prep
time 10 mins
Accompaniments
low
fat cottage cheese with pears,
100% whole wheat bread
*Your NamePaige LindsayName
of Recipe: Chicken Packets
NOTES: Chicken packets are go-to meal for
me! They are so
easy to prepare and can be served so many ways, I usually buy a
big pack of
chicken breasts to freeze and keep on hand
for them. Some of my
favorite ways to serve it are over pasta, or with steamed
veggies. I also
cook chicken this way to shred for use in tacos, enchiladas, or
to dice up to
add to a salad.
INGREDIENTS
4 sheets of aluminum foil
4 boneless, skinless chicken breasts
Italian Salad Dressing (or lemon
juice)
Pepper, Season Salt, Mrs. Dash
METHOD
Preheat
oven to 450°F.
Place
one chicken breast on center of each aluminum sheet. Pour
dressing (or
lemon juice) over each piece of chicken and season with pepper,
season salt,
and Mrs. Dash (or seasonings of choice). Bring up sides of
aluminum foil
and fold ends to seal the packet, leave room for heat
circulation. Place
in oven, cook for 25-30 minutes.
YIELD: 4 chicken breasts
PREP
TIME: about 45 minutes
ACCOMPANIMENTS: Serve over pasta, with steamed vegetables,
with green
salad. The possibilities are endless!
*Brenda Duran Name
of Recipe: Thick n’ Creamy
Veggie Soup
NOTES: This is our favorite weekend
family meal.
INGREDIENTS
4
and 1/2 cups water
5 whole carrots (cut them in half)
4 whole celery (cut in half)
8 small potatoes
2 ½ tea spoons of chicken broth or desired amount
METHOD
In
a medium or large saucepan, bring water to a boil. Add carrots,
potatoes and
celery for about 20 minutes until all the vegetables are nice
and tender. Let
it cool for about 15 minutes, then you add the vegetables first
into the
blender, then you add half of the water from the pan into the
blender. Then you
blend it on high until the vegetables are well blended. If
desired, you can add
the rest of the water from the pan if you want the soup to be
less thick.
PREP
TIME: about 45
minutes
ACCOMPANIMENTS: 100 %Whole wheat grilled cheese
sandwich or whole wheat
rolls and cheese on top of soup.
*Your
NameSally Duerfeldt Name
of Recipe: Taco Soup
Notes:
I have made this recipe quite a
few times for my family and it is a favorite of ours.
Ingredients:
1lb
lean ground beef
1
can of Black Beans
1
can of White Beans
1
Can of Kidney Beans
1
Can of Pinto Beans
1
Can of Itallian Stewed Tomatoes
1
Can of Corn
1
package of low sodium Taco Seasoning
Method:
In a frying pan, cook beef
until all the way done. In a pot, add all ingredients
together except for
the seasoning. Cover and cook on med/high for about
20 min or until
the beans are cooked stirring occasionally. Add seasoning,
lower heat to
a simmer, and let simmer for about 10 min.
Yield:
About 8 servings
Prep
Time: About 40 min
Accompaniments:
Top with items of your
choice such as: avacado, shredded cheese, sour cream, ect.
*Traci
Hight:Yummy Rice
NOTES :
This is one of our families favorite
things to eat. We alllove it. Myself, my wife and even the kids.
One meal that
there is no fightsabout. We get all our veggies from the local
farms market
when they are inseason.
INGREDIENTS
4
cups whole wheat rice
4 cups water
3 large peppers (one each red,yellow,green)
1 cup onions
2 lbs chicken
1 package turkey bacon
METHOD
Cut
peppers and onions into
smallpieces. Place chicken in oven at 350 until fully cooked,
once cooled down
somecut into small chunks. In a medium saucepan, bring water to
a boil, add
rice,cover and remove from heat. In another saucepan add
peppers, onions,
turkeybacon and cook on medium until cooked (option add 2
tablespoons oil).
Onceeverything is cooked mix into a large bowl.
YIELD :
6-7 bowls
PREP TIME :
about one hour
ACCOMPANIMENTS :
Soy Sauce, Sweet and Sour, Ranch.