FRESH FROM THE GARDEN:

Size: px
Start display at page:

Download "FRESH FROM THE GARDEN:"

Transcription

1 Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup chopped onion 2 cups chopped tomato 2 garlic cloves, minced 1 cup (4 oz) shredded part-skim mozzarella cheese, divided 2 Tbsp chopped fresh bail 2 tsp chopped fresh oregano 3/4 tsp salt, divided 1/8 tsp crushed dried red pepper 1/4 cup (2 oz) part-skim ricotta cheese 1 large egg, lightly beaten Cooking spray 1) Cook pasta according to package directions, omitting salt and fat; drain. 2) Preheat oven to 400 degrees. 3) Heat a large skillet over medium-high heat. Add oil to pan. Add squash, zucchini, and onion; sauté 5 minutes. Add tomato and garlic; sauté 3 minutes. Remove from heat; stir in pasta, 1/2 cup mozzarella, herbs, 1/2 tsp salt, and pepper. 4) Combine ricotta, remaining salt, and egg. Stir into pasta mixture. Spoon into an 8 square glass or ceramic baking dish coated with cooking spray; sprinkle with remaining mozzarella. Bake at 400 degrees for 15 minutes, or until bubbly and browned. Makes 4 servings (about 1 1/2 cups each). Calories 301; Fat 12.1 gm; Protein 16.5 gm; Carbohydrate 32.8 gm; Fiber 4.1 gm; Cholesterol 65 mg; Sodium 640 mg; Calcium 291 mg Cooking Light, July 2011

2 String Beans and Summer Squash 1 Tbsp extra-virgin olive oil 1 lb green and/or yellow wax beans, trimmed and halved crosswise 1 large summer squash, halved lengthwise, then cut crosswise into 1/2 slices 2 medium cloves garlic, minced 1/4 tsp salt 1/4 tsp freshly ground black pepper 1/2 cup reduced-sodium chicken broth or vegetable broth 1 tsp dried marjoram or 2 tsp fresh chopped marjoram 1) Heat oil in a large skillet over medium-high heat. Add beans, squash, garlic, salt and pepper and cook, stirring occasionally, until the vegetables are beginning to brown, about 3 minutes. 2) Add broth, cover and reduce the heat to medium. Cook until the beans are tender-crisp, 4 to 5 minutes. Remove from heat and stir in marjoram. Makes 6 servings (about 3/4 cup each). Calories 59; Fat 3 gm; Cholesterol 0 mg; Carbohydrate 8 gm; Protein 2 gm; Fiber 3 gm; Sodium 145 mg; Potassium 275 mg Eating Well, July/August 2012

3 Strawberry-Corn Salsa 2 cups fresh strawberries, chopped 2 cups grape tomatoes, chopped 4 ears of shucked corn, cooked in boiling water for 7 minutes, chilled in ice water (10 oz frozen corn, thawed, may be substituted) 2 green onion, chopped 3 Tbsp minced fresh cilantro 1/3 cup extra-virgin olive oil 2 Tbsp raspberry vinegar 2 Tbsp lime juice 1/2 tsp salt Baked tortilla chips 1) Drain corn on the cob well; pat dry. Stand cobs upright on cutting board, and slice down sides with a sharp knife to remove corn kernels. Place into a large bowl. 2) Add strawberries, tomatoes, onions, and cilantro to the corn. 3) In a small bowl, whisk the oil, vinegar, lime juice and salt together. Drizzle over corn mixture; toss gently to coat. Refrigerate for 1 hour. Serve with chips. **Also makes a delicious accompaniment to fish tacos or grilled salmon. Makes 22 servings (1/4 cup each). Without chips: Calories 49; Fat 3 gm; Cholesterol 0 mg; Sodium 56 mg; Carbohydrate 5 gm; Fiber 1 gm; Protein 1 gm Adapted from Taste of Home Healthy Cooking, April/May 2012

4 Baja Butternut Squash Soup 1 1/2 lbs (1 small to medium size) butternut or other winter squash 1 tsp canola or extra-virgin olive oil 2 stalks celery, chopped 1 small onion, diced 1 carrot, chopped 1 tsp ground cumin 1/4-1/2 tsp ground chipotle chile 1/8 tsp ground cloves 6 cups vegetable broth 1 tsp sea salt 1/4 tsp freshly ground black pepper 1/2 cup nonfat plain yogurt 2 Tbsp snipped fresh chives or chopped parsley 1) Preheat oven to 350 degrees. 2) Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to an hour. Scoop out flesh when cool enough to handle. 3) Heat oil in a large saucepan over medium heat. Add celery, onion, and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chile to taste, and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes. 4) Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives or parsley. Makes about 10 servings (about 3/4 cup each). Calories 60; Fat 1 gm; Cholesterol 0 mg; Carbohydrate 12 gm; Protein 2 gm; Fiber 3 gm; Sodium 532 mg; Potassium 249 mg Eating Well, January/February 2009

5 Stuffed Red Peppers with Brown Rice and Zucchini 4 red bell peppers (about 6 oz each) 2 tsp extra-virgin olive oil 1 medium (8 oz) zucchini, cut into small (1/4 ) dice 2/3 cup diced onion 1/2 cup diced celery 3/4 tsp dried Italian seasoning 1/4 tsp salt (optional) 1/8 tsp freshly ground black pepper 1 1/2 cups cooked brown rice 2 Tbsp toasted pine nuts * 4 Tbsp vegetable broth 1) Slice tops off bell peppers; remove seeds and fibrous portions. Bring large pot of water to a boil. Add bell peppers, cover and cook 5 minutes or until bell peppers start to soften. Remove with tongs; drain upside down on paper towels. 2) Preheat oven to 375 degrees. Heat oil in large skillet coated with nonstick cooking spray over medium-high heat. Add zucchini, onion, celery, Italian seasoning, salt if desired, and black pepper. Cook, stirring occasionally, 7 minutes, or until zucchini is brown in spots and tender. Reduce heat if browning too quickly. 3) Combine rice, zucchini mixture, pine nuts and broth in large bowl. Spoon into bell peppers (about 3/4 cup per pepper). Transfer to shallow baking dish coated with cooking spray. Bake 15 minutes or until hot. Makes 4 servings (1 stuffed bell pepper per serving) *To toast pine nuts, place nuts in small, dry skillet over medium-low heat. Cook, stirring often 3 to 5 minutes, or until golden. Immediately transfer to small bowl. Calories 191; Fat 6 gm; Protein 5 gm; Carbohydrate 29 gm; Cholesterol 0 mg; Fiber 5 gm; Sodium 59 mg Diabetic Cooking, May/June 2012

6 Garden Side Dish 2 1/3 cups reduced-sodium chicken broth 2 cups chopped onion, divided 3 Tbsp reduced-sodium soy sauce 1 Tbsp butter 1/2 tsp dried thyme 3 cups instant brown rice 4 cups fresh cauliflower florets 4 cups fresh broccoli florets 2 medium sweet red peppers, cut into short, thin slices (julienne) 2 Tbsp olive oil 2 garlic cloves, minced 1/2 cup salted cashew halves 1 cup (4 oz) shredded cheddar cheese 1) In a Dutch oven, combine the broth, 1 cup onion, soy sauce, butter and thyme. Bring to a boil; stir in rice. Reduce heat; cover and simmer for 5 minutes or until liquid is absorbed. Remove from the heat; let stand covered for 5 minutes. 2) Meanwhile, in a large skillet or another Dutch oven, sauté the cauliflower, broccoli, peppers and remaining onion in oil until crisp-tender. Add garlic; cook 1 minute longer. Spoon over rice. 3) Sprinkle with cashews and shredded cheese. Cover and let stand until cheese is melted. Makes 12 servings (about 3/4 cup each). Calories 224; Fat 10 gm; Cholesterol 13 mg; Sodium 391 mg; Carbohydrate 26 gm; Fiber 4 gm; Protein 8 gm Taste of Home Healthy Cooking, April/May 2012

7 Crumb-Crusted Pork Roast with Root Vegetables* 1 boneless pork loin roast (2 to 3 lbs.) 4 1/2 tsp honey 1 Tbsp molasses 1 1/2 tsp spicy brown mustard 2 tsp rubbed sage 1 tsp dried thyme 1 tsp dried rosemary, crushed 1/2 cup soft whole wheat bread crumbs 2 Tbsp grated Parmesan cheese 1 large celery root, peeled and cut into 1/2 cubes 1 large rutabaga, peeled and cut into 1/2 cubes 1 large sweet potato or yam, peeled and cut into 1/2 cubes 1 large onion, cut into wedges 2 Tbsp canola or extra-virgin olive oil 1/2 tsp salt 1/4 tsp freshly ground black pepper 1) Place roast on a rack in a shallow roasting pan coated with cooking spray. In a small bowl, combine honey, molasses, and mustard; brush over roast. In another small bowl, combine sage, thyme and rosemary; set aside. Combine the bread crumbs, Parmesan cheese and 2 tsp of herb mixture; press onto surface of the roast. 2) In a resealable plastic bag, combine celery root, rutabaga, sweet potato, onion, oil, salt, pepper and remaining herb mixture; toss to coat. Arrange vegetables around roast. 3) Bake, uncovered, at 350 degrees for 1 1/2 to 1 3/4 hours or until a meat thermometer reads 160 degrees. Transfer to a warm serving platter. Let stand for minutes before slicing. Makes 8 servings. *If desired, substitute other vegetables such as zucchini, carrots, celery, parsnips, or butternut squash. Per 3 oz cooked pork and 3/4 cup vegetables: Calories 302; Fat 10 gm; Cholesterol 57 mg; Sodium 313 mg; Carbohydrate 29 gm; Fiber 5 gm; Protein 25 gm Adapted from Taste of Home Healthy Cooking, October/November 2011

8 Crispy Kale Chips 1 large bunch of kale, tough stems removed, leaves torn into pieces (about 16 cups) 1 Tbsp extra-virgin olive oil 1/4 tsp salt 1) Position oven racks in upper third and center of oven; preheat to 400 degrees. 2) If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don t overlap. (If kale won t all fit, make the chips in batches.) 3) Bake until most leaves are crisp, switching the pans back to front, and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.) Serve immediately, or store in airtight container at room temperature for up to 2 days. Makes 4 servings (about 2 cups each). Calories 110; Fat 5 gm; Cholesterol 0 mg; Carbohydrate 16 gm; Protein 5 gm; Fiber 6 gm; Sodium 210 mg Eating Well, September/October 2011

9 Zu-Canoes 2 medium 2 wide zucchini 1/2 tsp salt, divided 1/2 tsp freshly ground pepper, divided 1 Tbsp extra-virgin olive oil 1 Tbsp white wine vinegar 1 Tbsp minced shallot 1 cup quartered grape or cherry tomatoes 1/2 cup diced mozzarella cheese, preferably fresh 1/4 cup thinly sliced fresh basil 1) Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp leaving a 1/4 shell. Finely chop the pulp; set aside. 2) Place zucchini halves in a microwave-safe shallow dish. Sprinkle with 1/4 tsp each salt and pepper. Cover and microwave on HIGH until tender-crisp, 3 to 4 minutes. (OR steam in a steamer basket over 1 boiling water in a large skillet or pot.) 3) Whisk oil, vinegar, shallot and the remaining 1/4 tsp salt and pepper together in a medium bowl. Add tomatoes, cheese, basil, and reserved zucchini pulp; toss to combine. Divide the filling among the zucchini halves. Makes 4 servings. Calories 87; Fat 4 gm; Cholesterol 3 mg; Carbohydrate 7 gm; Protein 7 gm; Fiber 2 gm; Sodium 408 mg Eating Well, July/August 2011

10 Quick Pickled Dilly Green Beans 1/4 cup chopped fresh dill 1/2 lb green beans, trimmed 1 cup white wine vinegar 1 cup water 2 tsp sugar 2 tsp salt 2 tsp pickling spice 1 clove garlic, peeled 1) Combine dill and green beans in medium bowl. 2) Combine vinegar and remaining ingredients in a small saucepan. Bring to a boil, and cook 1 minute, or until sugar and salt dissolve. Pour over bean mixture. Let stand 2 hours. Drain or serve with a slotted spoon. Makes 12 servings (about 1/3 cup each). Calories 6; Fat 0 gm; Protein 0.4 gm; Carbohydrate 1.4 gm; Fiber 0.7 gm; Cholesterol 0 mg; Sodium 41 mg Cooking Light, June 2012

11 Tomatoes Roasted with Rosemary and Lemon 1/4 cup chopped fresh flat-leaf parsley 1 Tbsp chopped fresh rosemary 1 Tbsp extra-virgin olive oil 2 tsp grated lemon rind 1/2 tsp salt 1/2 tsp freshly ground black pepper 4 lb plum tomatoes, quartered lengthwise 3 garlic cloves, minced 1) Preheat oven to 400 degrees. 2) Place all ingredients in a large bowl; toss well to combine. Place tomato mixture in a 13 x 9 baking dish. Bake at 400 degrees for 30 minutes, stirring every 10 minutes. Remove mixture from oven. 3) Preheat broiler. 4) Broil tomatoes for 10 minutes or until they begin to brown. Remove from oven; stir gently to combine. (Tomatoes may be chilled after cooking and placed in heavy-duty zip-top plastic bags; freeze for up to 3 months. Use as side dish, or as pasta topping.) Makes 10 servings (1/2 cup each). Calories 53; Fat 2 gm; Protein 1.7 gm; Carbohydrate 9 gm; Fiber 2.2 gm; Cholesterol 0 mg; Sodium 131 mg Cooking Light

12 Broiled Zucchini with Lemon, Basil and Hot Pepper 1 lb (4 medium or 3 large) zucchini Salt 1 Tbsp extra-virgin olive oil 1/2 tsp crushed red pepper flakes Juice of 1 large lemon 1 Tbsp slivered fresh basil leaves (about 12 leaves) 1) Slice zucchini on the diagonal so you have longish oval slices about 1/4 thick. Place in colander, sprinkle evenly with salt, and let sit in the sink for 30 minutes. Rinse well and pat dry with paper towels. 2) Preheat the broiler. Place zucchini slices on a baking sheet that has been coated with nonstick cooking spray. Brush zucchini with olive oil. Grill about 10 inches from heat for 7 to 12 minutes, until still bright green around edges and just barely beginning to brown on top. 3) Remove from oven and transfer to serving dish. Sprinkle with hot pepper flakes and toss with lemon juice and basil. Makes 6 servings. Calories 33; Fat 2 gm; Protein 1 gm; Carbohydrate 3 gm; Cholesterol 0 mg; Sodium 2 mg Adapted from Mediterranean Light by Martha Rose Shulman, Bantam Books, 1989

13 Potato-Zucchini Skillet Pancakes 3 cups shredded peeled Yukon Gold potato (about 1 lb) 2 cups shredded zucchini (about 8 oz) 1 cup shredded onion (about 1 small) 1/2 cup egg substitute (or 2 beaten eggs) 1/4 cup dry breadcrumbs 1/4 tsp salt Dash of freshly ground black pepper 4 tsp canola or olive oil, divided 1) Place potatoes, zucchini and onion in a clean kitchen towel; squeeze out excess liquid. Combine potato mixture, egg substitute (or eggs), bread crumbs, salt and pepper in a large bowl and stir to combine. 2) Heat 1 tsp of oil in a nonstick skillet over medium heat. Spoon about 1 cup potato mixture into hot pan, spreading to a 6 diameter. Cook 3 minutes on each side or until lightly browned and cooked through. Transfer to a plate and keep warm. Repeat procedure with remaining 3 tsp oil and remaining potato mixture. Serve as a side dish with chicken or beef. Makes 4 servings (1 pancake each). Adapted from Cooking Light Annual Recipes, 2007

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

PECAN CRUSTED TILAPIA

PECAN CRUSTED TILAPIA 20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

recipe book First Edition

recipe book First Edition recipe book First Edition braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard,

More information

Chicken with Salad Lemon Herb Dressing

Chicken with Salad Lemon Herb Dressing Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Almond Crusted Fish. makes 2 servings

Almond Crusted Fish. makes 2 servings Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

Recipes PORK LOIN ROAST

Recipes PORK LOIN ROAST NOTES & TIPS: Roasts are easier to carve if allowed to set 15-20 minutes after removing from oven. Because meat continues to cook after removal from oven, it should be removed when thermometer registers

More information

21 DAY CHALLENGE RECIPES

21 DAY CHALLENGE RECIPES 21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula

More information

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Side Dishes Carrots and Zucchini with Basil Sautéed Spinach with Mushrooms Dessert

More information

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

Recipes November, 2015

Recipes November, 2015 Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan

More information

Delicious. Fish Dinners

Delicious. Fish Dinners Delicious Fish Dinners Looking to lower your blood pressure? Maybe you re trying to reduce pain and inflammation from arthritis. Perhaps you want to alleviate the symptoms of depression or bipolar disorder.

More information

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots 2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

More information

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half. DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17

More information

TABLE OF CONTENTS VEGETARIAN

TABLE OF CONTENTS VEGETARIAN DETOX RECIPES TABLE OF CONTENTS APPETIZERS 5 Tomato and Garlic Green Beans 5 Tomatoes with Shallots and Fresh Basil 5 Wilted Arugula Salad Rocket and Portabella Mushrooms 3 Chinese Steamed Bass with Cabbage

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE Yield: 4 Servings TOTAL TIME: 45 minutes 2 acorn squash (about 2½ pounds) (each cut crosswise in half and seeded) 1 Tbsp. olive oil ½ pound sweet or hot

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

citrus herb-roasted turkey & port gravy

citrus herb-roasted turkey & port gravy citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or

More information

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons

More information

Apple, Bacon Brussels Sprouts

Apple, Bacon Brussels Sprouts Vegetables Apple, Bacon Brussels Sprouts 8 oz brussels sprouts 2 slices bacon 1 granny smith apple 1 tbs apple cider vinegar Preheat oven to 450 F Peel, core, and dice the apple, toss it with a splash

More information

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon

More information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS

ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS Yield: 6 servings TOTAL TIME: 25 minutes 2 tsp olive oil 5 shallots (halved and thinly sliced lengthwise) 8 oz shiitake mushrooms (stems removed) Coarse salt

More information

TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS APPETIZERS VEGETARIAN POULTRY & PORK DESSERTS & MARINADES & DRESSINGS SEAF O OD.

TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS APPETIZERS VEGETARIAN POULTRY & PORK DESSERTS & MARINADES & DRESSINGS SEAF O OD. FAT BURNING RECIPES TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS 3 Caribbean Shrimp Grain-Free Protein Pancakes Chinese Steamed Bass with Cabbage Zucchini Hash Browns Grilled Salmon with Spinach

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Remaining Ingredients: 2 cups (16 oz.) mild salsa verde, either homemade or store bought 10 corn tortillas 4 oz. (1 cup) grated Monterey Jack cheese

Remaining Ingredients: 2 cups (16 oz.) mild salsa verde, either homemade or store bought 10 corn tortillas 4 oz. (1 cup) grated Monterey Jack cheese Meal Plan Menu Thursday: Buttermilk Dressing From The Practical Produce Cookbook by Ray and Elsie Hoover 1 cup buttermilk 1 cup mayonnaise or salad dressing 1 tbsp. fresh dill or 1 tsp. dried dill 1 tbsp.

More information

Make It Tonight. monday Black Bean and Pepper Jack Burgers. tuesday Black Cod with Tomato and Olive Salad

Make It Tonight. monday Black Bean and Pepper Jack Burgers. tuesday Black Cod with Tomato and Olive Salad Make It Tonight Easy Dinner Download MENU for the Week of JULY 20 monday Black Bean and Pepper Jack Burgers tuesday Black Cod with Tomato and Olive Salad wednesday Almond-Crusted Chicken and Nectarine

More information

Thanksgiving Recipes. Savory Carrot and Butternut Squash Soup. Secret Stuffed Mushrooms. Herb Roasted Turkey. Simple Pan Gravy

Thanksgiving Recipes. Savory Carrot and Butternut Squash Soup. Secret Stuffed Mushrooms. Herb Roasted Turkey. Simple Pan Gravy Savory Carrot and Butternut Squash Soup Secret Stuffed Mushrooms Herb Roasted Turkey Simple Pan Gravy Thanksgiving Recipes Roasted Garlic and Chive Mashed Cauliflower Potatoes Cheesy Spaghetti Squash Casserole

More information

2011 Warren RECC Recipe Cards

2011 Warren RECC Recipe Cards 2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &

More information

Introduction. 3 P a g e

Introduction. 3 P a g e 1 P a g e Contents Introduction... 3 Baked blueberry French toast... 4 Banana-oatmeal hot cakes with spiced maple syrup... 5 Baked chicken and wild rice with onion and tarragon... 9 Asparagus, tomato and

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

Chilaquiles Casserole Source: EatingWell.com

Chilaquiles Casserole Source: EatingWell.com Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3 Good-for-you minute mealshealthy food fast! 20- Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3 For more goodfor-you recipes, go to familycircle.com/ healthyfamilydinners. Gingered Tilapia

More information

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa. page 3

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa. page 3 Good-for-you minute mealshealthy food fast! 20- Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa page 3 For more goodfor-you recipes, go to familycircle.com/ healthyfamilydinners. Gingered Tilapia

More information

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim

More information

Gourmet Brunch December Holiday brunch Theme: "Fried Green Tomatoes."

Gourmet Brunch December Holiday brunch Theme: Fried Green Tomatoes. December 2005 - Holiday brunch Theme: "Fried Green Tomatoes." Gourmet Brunch 2005 Fried Green Tomatoes Boiled Shrimp Crab Stuffed Mushrooms Pizza Cookies Spiced and Stuffed Pork Peppered Beef Tenderloin

More information

Baked Winter Squash. Number of Servings: 3

Baked Winter Squash. Number of Servings: 3 Baked Winter Squash Number of Servings: 3 1 large butternut squash peeled, seeded and cut into 1-inch chunks (see tip) 3 tablespoons extra-virgin olive oil, divided ¼ teaspoon freshly ground pepper, divided

More information

Marvels of. MMMMMMMustard RECIPES

Marvels of. MMMMMMMustard RECIPES Marvels of MMMMMMMustard RECIPES Mustard Chicken tbsp (5 ml) brown mustard seeds, ground to a powder with 2 tbsp (25 ml) water 2 tsp (2 ml) turmeric 8 tsp (.5 ml) black pepper 2 2 lbs (. kg) chicken pieces,

More information

Summertime Vegetarian Menu Plan

Summertime Vegetarian Menu Plan Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

VEGETARIAN & VEGETABLE SIDE DISHES RECIPES

VEGETARIAN & VEGETABLE SIDE DISHES RECIPES VEGETARIAN & VEGETABLE SIDE DISHES RECIPES TABLE OF CONTENTS 3 Almond Broccoli Stir-Fry Artichokes & Green Beans Asian-Style Courgette Artichokes with Saffron and Almonds Asparagus and Red Pepper with

More information

Heart Healthy For 2 Sample Plan

Heart Healthy For 2 Sample Plan Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Salads, Vegetables, and Desserts

Salads, Vegetables, and Desserts Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. Season

More information

TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS APPETIZERS VEGETARIAN POULTRY & PORK SEAF O OD. Grilled Salmon with Spinach and Tomato Stack

TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS APPETIZERS VEGETARIAN POULTRY & PORK SEAF O OD. Grilled Salmon with Spinach and Tomato Stack DETOX RECIPES TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS 3 Grilled Salmon with Spinach and Tomato Stack Zucchini Hash Browns Grilled Tuna with Salsa Pasta with Tuna, Watercress, Cherry Tomatoes

More information

Cook once, eat all week

Cook once, eat all week Cook once, eat all week Prepare a large batch of roasted vegetables (along with brown rice and lentils) on the weekend, and you re all set for 3 quick and healthy plant-based dinners during the week. Use

More information

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat

More information

FitByWhit Healthy BBQ Cookbook

FitByWhit Healthy BBQ Cookbook FitByWhit Healthy BBQ Cookbook on the menu salads sides Greek Cucumber Salad Watermelon & Arugula Salad Zucchini Fries Grilled Corn with Chili, Cheese, & Lime mains Mediterranean Turkey Burgers BBQ Tri-Tip

More information

Vegetarian Christmas MENU

Vegetarian Christmas MENU ROASTED SPICED ALMONDS Preparation time: 5 minutes Roasting time: 5 minutes Makes 3 cups (750 ml) 2 tbsp (30 ml) liquid honey 2 tbsp (30 ml) vegetable oil 2 tbsp (30 ml) granulated sugar tsp (5 ml) each

More information

6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf

6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf BEEF RECIPES TABLE OF CONTENTS 3 Beef and Vegetable Kebabs Beef Enchiladas Beef Lettuce Tacos Beef Stew 4 Black Bean and Beef Chili with Cilantro, Lime and Avocado Salsa Black Bean, Steak and Avocado Salad

More information

Your Weekly Evening Meal Plan Ingredients Instructions Nutritionals

Your Weekly Evening Meal Plan  Ingredients Instructions Nutritionals Meal_Plan Your Weekly Evening Meal Plan www.healthydietmenusforyou.com Diet Renal (Dialysis) Meal Baked Asparagus Omelette RD Baked Asparagus Omelet Serves 6 Serving Size 1/6 pie Pear Serves 6 Serving

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

APPLE CHIPS. Yield: 8 Servings

APPLE CHIPS. Yield: 8 Servings APPLE CHIPS Yield: 8 Servings TOTAL TIME: 1 hour 10 minutes 2 cups sugar 2 cups water 2 vanilla beans 2 medium (about ½ lb.) Fuji or Jonagold apples, cored, sliced ¼-inch thick Preheat oven to 225 degrees.

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

Diabetic Spinach and Cheese Omelets

Diabetic Spinach and Cheese Omelets Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper

More information

Swiss Chard with Raisins and Almonds Recipe from Epicurious.com

Swiss Chard with Raisins and Almonds Recipe from Epicurious.com Swiss Chard with Raisins and Almonds Recipe from Epicurious.com Ingredients 1/2 cup dry sherry 1/2 cup raisins 2 tablespoons olive oil 1/2 cup sliced almonds 4 garlic cloves, thinly sliced 4 bunches Swiss

More information

22 Healthy Recipes. Commit to eating a healthy snack for 22 days.

22 Healthy Recipes. Commit to eating a healthy snack for 22 days. 22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli

More information

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight National Eat Together Week Dinner Recipes Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup Bacon Pasta Delight Sausage and Pepper Hoagies Best Ribs Grilled Cheese Casserole Recipes

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

Healthy Spinach Artichoke Dip Slower Cooker or Oven

Healthy Spinach Artichoke Dip Slower Cooker or Oven Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim

More information

Prep Time: 15 minutes

Prep Time: 15 minutes Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped

More information

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g

More information

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)

More information

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil

More information

Savor the. Holidays. A gluten-free cookbook from

Savor the. Holidays. A gluten-free cookbook from Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4

More information

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado. HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions

More information

Blender S RECIPE BOOK oup // MELISSA RAMOS

Blender S RECIPE BOOK oup // MELISSA RAMOS Blender Soup RECIPE BOOK // MELISSA RAMOS Table of Contents Broccoli Soup... 3 Sweet Potato & Peanut Bisque... 5 Roasted Pear & Parsnip Soup... 7 Creamy Beet Soup... 9 Baja Butternut Squash Soup... 11

More information

Location: Richwood City Council. Union County Farmer s Market. Location: City Parking Lot, Sixth & Main Streets, Uptown. When: Saturdays.

Location: Richwood City Council. Union County Farmer s Market. Location: City Parking Lot, Sixth & Main Streets, Uptown. When: Saturdays. UNION COUNTY 2011 FARMERS MARKETS Memorial Hospital of Union County Farmer s Market Location: Morey Center Entrance Hours: 11:00am 2:00pm Dates: June-September Wishwell Farms Marysville Satellite Market

More information

Help Your Diabetes: Menu & Recipes for Week 8

Help Your Diabetes: Menu & Recipes for Week 8 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Scrambled Eggs w/ Onions & Olives Eggs Over Easy Red Peppers

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side

More information

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in

More information