BLACK BEAN & PLANTAIN TACOS

Transcription

1 MAKE FRESH DINNERS - APRIL 2017 BLACK BEAN & PLANTAIN TACOS Calories 450; Fat 13g; Saturated Fat 3.5g; Carbohydrates 77g; Fiber 11g; Protein 11g; Cholesterol 10mg; Sodium 710mg Grocery List WILDTREE PRODUCTS Mojo Sauce & Marinade Natural Grapeseed Oil BREAD/PASTA/RICE/FLOUR Flour tortillas, 8 (6-inch) each DAIRY Sour cream, 3 tablespoons MISC. Brown sugar, 1 tablespoon Cumin, ½ teaspoon Cinnamon, ½ teaspoon Salt, ¼ teaspoon Black beans, low sodium, 1 (15.5 ounce) can PRODUCE Plantains, 2 each Tools You ll Need Knife Cutting board Measuring spoons Measuring cups 12-inch nonstick skillet Tongs Mixing bowl Can opener Strainer Saucepan Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip The starches in plantains turn to sugars as they turn from green to yellow, so make sure you use ripe yellow plantains in this recipe for the best results. MAKES 4 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

2 INGREDIENTS 2 plantains, sliced into ½-inch rounds 1 tablespoon brown sugar ½ teaspoon cumin ½ teaspoon cinnamon ¼ teaspoon salt 1½ tablespoons Natural Grapeseed Oil, divided 1 (15.5 ounce) can low sodium black beans, drained and rinsed ¼ cup Mojo Sauce & Marinade 8 (6-inch) flour tortillas 3 tablespoons sour cream 1 Toss plantains with brown sugar, cumin, cinnamon, salt, and ½ tablespoon Natural Grapeseed Oil. 2 Heat remaining 1 tablespoon Natural Grapeseed Oil in a 12-inch nonstick skillet over medium heat. Add plantains. Cook for 2-3 minutes on each side or until caramelized. 3 Heat black beans and Mojo Sauce & Marinade in a saucepan until heated through. 4 Char tortillas over open flame or warm in the oven if desired. 5 Assemble tacos with black beans, plantains, and sour cream. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

3 MAKE FRESH DINNERS - APRIL 2017 BREAKFAST PIE Calories 310; Fat 18g; Saturated Fat 8g; Carbohydrates 12g; Fiber 1g; Protein 23g; Cholesterol 240mg; Sodium 440mg Grocery List WILDTREE PRODUCTS Italian Sausage Seasoning DAIRY Eggs, 8 large Low fat milk, ½ cup Gruyere (or Swiss) cheese, 1 cup shredded MISC. Frozen shredded potatoes, 1 pound Salt, ½ teaspoon PRODUCE Spinach, 2 cups chopped PROTEIN Ground pork, 1 pound Tools You ll Need Measuring cups Measuring spoons Deep 8-inch pie dish 10-inch nonstick skillet Rubber spatula or wooden spoon Mixing bowls Knife Cutting board Cheese grater Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip We use ground pork and Italian Sausage Seasoning to mimic sausage in this recipe, but you can use ground beef or turkey instead. Worried About Time? No need! Your "active" time is really only 15 minutes! MAKES 8 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

4 INGREDIENTS 1 pound ground pork 1 tablespoon Italian Sausage Seasoning 8 large eggs ½ cup low fat milk ½ teaspoon salt 1 pound frozen shredded potatoes, thawed 2 cups chopped spinach 1 cup shredded Gruyere or Swiss cheese, divided 1 Preheat oven to 375 F and lightly grease a deep 8-inch pie dish. Heat a 10-inch nonstick skillet over medium-high heat. Add ground pork and Italian Sausage Seasoning. Cook until browned and cooked through. 2 In a mixing bowl, whisk together eggs, milk, salt, and shredded potatoes. 3 Fold in the cooked ground pork, spinach, and ² ³ cup Gruyere cheese. 4 Transfer to prepared pie dish. Top with remaining ¹ ³ cup Gruyere cheese. Cover with foil and bake for 40 minutes. 5 Increase heat to 450 F, remove foil, and bake for another minutes or until cheese is browned and quiche is set. Serve hot. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

5 MAKE FRESH DINNERS - APRIL 2017 BREAKFAST STUFFED SWEET POTATOES Calories 220; Fat 11g; Saturated Fat 4g; Carbohydrates 15g; Fiber 2g; Protein 15g; Cholesterol 210mg; Sodium 180mg Grocery List WILDTREE PRODUCTS Italian Sausage Seasoning DAIRY Low fat milk, ¼ cup Eggs, 6 large PRODUCE Sweet potatoes, 3 each Red bell pepper, ½ each Scallions, 1 each PROTEIN Ground pork, ½ pound Tools You ll Need 10-inch nonstick skillet Knife Cutting board Spoon Wooden spoon or rubber spatula Sheet pan Parchment paper Measuring cups Measuring spoons Potato masher Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip If you don t have a microwave, these potatoes can be roasted in the oven instead. Bake at 425 F for about 50 minutes. MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

6 INGREDIENTS 3 sweet potatoes ½ pound ground pork ½ tablespoon Italian Sausage Seasoning ½ red bell pepper, diced ¼ cup low fat milk 6 large eggs 1 scallion, sliced 1 Preheat oven to 375 F. Use a knife to poke a few holes in each potato. Microwave on high for 5-7 minutes or until potatoes are cooked through. Meanwhile, heat a 10-inch nonstick skillet over medium heat. Add pork, Italian Sausage Seasoning, and red bell pepper. Sauté until pork is browned and cooked through. 2 Slice sweet potatoes in half and scoop out the flesh leaving a ½-inch thick shell. Transfer potato shells to a parchment-lined sheet pan. 3 Mash sweet potato flesh with milk. Fold in cooked sausage mixture. 4 Fill sweet potato shells with filling. 5 Use the back of a spoon to make a well in the stuffed potatoes. Crack an egg into each well. Bake for about 20 minutes or until eggs reach desired doneness. 6 Garnish with scallions. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

7 MAKE FRESH DINNERS - APRIL 2017 BREAKFAST TOSTADAS Calories 330; Fat 18g; Saturated Fat 3.5g; Carbohydrates 30g; Fiber 7g; Protein 13g; Cholesterol 185mg; Sodium 670mg Grocery List WILDTREE PRODUCTS Chipotle Pineapple Marinade Natural Grapeseed Oil BREAD/PASTA/RICE/FLOUR Flour tortillas, 6 (6-inch) each DAIRY Eggs, 6 large MISC. Black beans, low sodium, 1 (15.5 ounce) can PRODUCE Avocado, ½ each Cilantro, ¼ cup Yellow onion, ½ each Garlic, 2 cloves Tools You ll Need Knife Cutting board Sheet pan Measuring spoons Measuring cups 10-inch nonstick skillet 12-inch nonstick skillet Spatula Potato masher Can opener Strainer Pastry brush Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip A tostada is essentially a crispy, open faced taco. This makes it a finger food! Eat it with your hands or a fork and knife if you re feeling more refined. MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

8 INGREDIENTS 6 (6-inch) flour tortillas 2 tablespoons Natural Grapeseed Oil, divided ½ yellow onion, finely diced 2 cloves garlic, minced 1 (15.5 ounce) can low sodium black beans, drained and rinsed ½ cup water 7 tablespoons Chipotle Pineapple Marinade, divided 6 large eggs ½ avocado, sliced ¼ cup cilantro 1 Preheat oven to 375 F. Lay tortillas on a sheet pan and brush with 1 tablespoon Natural Grapeseed Oil. Bake for about 7 minutes or until golden brown and crisp. 2 Heat remaining 1 tablespoon Natural Grapeseed Oil in a 10-inch nonstick skillet over medium heat. Add onion and sauté for 5 minutes or until tender. Add garlic and cook for 1 minute more. Add beans, water, and 1 tablespoon Chipotle Pineapple Marinade. Mash beans to desired consistency. Cover to keep warm. 3 Prepare eggs to your liking: scrambled, fried, poached, etc. 4 Top baked tortillas with refried beans, eggs, avocado, and cilantro. 5 Drizzle each tostada with 1 tablespoon Chipotle Pineapple Marinade. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

9 MAKE FRESH DINNERS - APRIL 2017 CHILAQUILES Calories 350; Fat 16g; Saturated Fat 8g; Carbohydrates 24g; Fiber 6g; Protein 29g; Cholesterol 85mg; Sodium 540mg Grocery List WILDTREE PRODUCTS Queso Skillet Meal DAIRY Low fat milk, ½ cup Butter, unsalted, 2 tablespoons Feta, ½ cup crumbled MISC. Black beans, low sodium, 1 (15.5 ounce) can Diced green chilies, 1 (4.5 ounce) can Blue corn tortilla chips, each PRODUCE Tomatoes, 1 cup diced PROTEIN Lean ground beef, 1 pound Tools You ll Need 12-inch nonstick skillet Wooden spoon or rubber spatula Can opener Strainer Measuring cups Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip This dish is versatile enough for any meal. It s already a great lunch or dinner, and if you simply reduce the amount of beef and top with an egg, it s a great breakfast too! MAKES 5 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

10 INGREDIENTS 1 pound lean ground beef 1 (15.5 ounce) can low sodium black beans, drained and rinsed 1 package Queso Skillet Meal ½ cup low fat milk 2 tablespoons unsalted butter 1 cup diced tomatoes 1 (4.5 ounce) can diced green chilies blue corn tortilla chips ½ cup crumbled feta cheese 1 Heat a 12-inch nonstick skillet over medium heat. Add the ground beef and sauté until completely browned. 2 Add black beans, Queso Skillet Meal, and milk. Stir until sauce thickens and coats the beef and beans. Add butter and stir until melted. 3 Stir in diced tomatoes and green chilies. 4 Add in the tortilla chips, lightly breaking them as you stir. 5 Serve with feta cheese. Garnish with cilantro and scallions if desired. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

11 MAKE FRESH DINNERS - APRIL 2017 MOJO CHICKEN & WAFFLES Calories 450; Fat 17g; Saturated Fat 9g; Carbohydrates 49g; Fiber 2g; Protein 23g; Cholesterol 125mg; Sodium 560mg Grocery List WILDTREE PRODUCTS Buttermilk Pancake & Waffle Mix Mojo Sauce & Marinade Natural Grapeseed Oil DAIRY Low fat milk, 3 cups Eggs, 2 large Butter, unsalted, 8 tablespoons PRODUCE Red onion, ¼ cup sliced Cilantro, ¼ cup PROTEIN Chicken breasts, boneless and skinless, 1 pound Tools You ll Need Measuring cups Measuring spoons 10-inch nonstick skillet Tongs Mixing bowls Whisk Ladle Waffle iron Knife Cutting board Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip You don t have to visit a food truck for chicken and waffles. This recipe lets you make it right in your own kitchen. MAKES 8 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

12 INGREDIENTS 1 tablespoon Natural Grapeseed Oil 1 pound boneless, skinless chicken breasts 1 package Buttermilk Pancake & Waffle Mix 2 large eggs 3 cups low fat milk 8 tablespoons unsalted butter, melted ¹ ³ cup Mojo Sauce & Marinade ¼ cup thinly sliced red onion ¼ cup cilantro 1 Heat Natural Grapeseed Oil in a 10-inch nonstick skillet over medium heat. Add chicken and cook for about 5 minutes on each side or until cooked through: 165 F. Cool slightly before shredding. 2 Preheat a Belgian-style waffle iron on medium setting. In a large bowl, mix together Buttermilk Pancake & Waffle Mix, eggs, milk, and butter. 3 Fill the waffle iron with batter and cook until the waffle iron timer indicates that they are done. 4 While waffles are cooking, toss shredded chicken with Mojo Sauce & Marinade. 5 Top waffles with Mojo chicken and garnish with red onions and cilantro. Serve with syrup if desired. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

13 MAKE FRESH DINNERS - APRIL 2017 SWEET POTATO HASH WITH CHIPOTLE HOLLANDAISE SAUCE Calories 410; Fat 36g; Saturated Fat 15g; Carbohydrates 14g; Fiber 4g; Protein 12g; Cholesterol 345mg; Sodium 200mg Grocery List WILDTREE PRODUCTS Chipotle Pineapple Marinade Natural Grapeseed Oil DAIRY Eggs, 5 large + 3 yolks Butter, unsalted, 8 tablespoons PRODUCE Sweet potato, 1 each Mushrooms, 8 ounces Red onion, ½ each Red bell pepper, ½ each Asparagus, 1 bunch Tools You ll Need Knife Cutting board Measuring spoons 10-inch cast iron skillet Rubber spatula Blender Large saucepan Slotted spoon Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip This recipe for blender hollandaise takes the mystery out of making this delicious sauce. Add in our Chipotle Pineapple Marinade and you ve got a guaranteed winner! MAKES 4 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

14 INGREDIENTS 3 tablespoons Natural Grapeseed Oil 1 sweet potato, cut into ½-inch cubes 8 ounces sliced mushrooms ½ red onion, diced ½ red bell pepper, diced 1 bunch asparagus, trimmed and cut into 2 inch pieces ¼ cup water 5 large eggs 3 egg yolks 2 tablespoons Chipotle Pineapple Marinade 8 tablespoons unsalted butter 1 Heat Natural Grapeseed Oil in a 10-inch cast-iron skillet over medium-high heat. Add the sweet potatoes and mushrooms; sauté for 5 minutes or until starting to brown. 2 Reduce heat to medium; add onion, bell pepper, and asparagus. Sauté for 5 minutes more. Add water, cover, and simmer for about 5 minutes or until potatoes are tender. 3 Bring a large saucepan of water to a low boil. Crack eggs individually into ramekins or cups. Drop eggs carefully into water. Cook for about 5 minutes or until set and cooked to desired doneness. Remove from pan with a slotted spoon. 4 Place egg yolks and Chipotle Pineapple Marinade in a blender. Pulse a few times to mix; scrape down the sides of the blender. Melt butter until bubbling. With the blender running, slowly drizzle the melted butter into the eggs until completely combined. (If you add the hot butter too quickly, the eggs with start to scramble). 5 Serve hash with poached eggs and prepared hollandaise sauce. Garnish with scallions or chives. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

15 MAKE FRESH DINNERS - APRIL 2017 TURKEY APPLE CHEDDAR SANDWICHES Calories 370; Fat 17g; Saturated Fat 4.5g; Carbohydrates 31g; Fiber 5g; Protein 25g; Cholesterol 60mg; Sodium 510mg Grocery List WILDTREE PRODUCTS Italian Sausage Seasoning Natural Grapeseed Oil BREAD/PASTA/RICE/FLOUR Whole wheat English Muffins, 6 each DAIRY Cheddar cheese, 4 ounces PRODUCE Yellow onion, 1 each Apple, ½ each PROTEIN Ground turkey, 1 pound Tools You ll Need 10-inch nonstick skillet Knife Cutting board Measuring spoons 12-inch nonstick skillet Mixing bowls Sheet pan or baking dish Spatula Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip The sweetness of apple and the sharpness of cheddar are a classic combination that makes the flavors in this sandwich pop! MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

16 INGREDIENTS 2 tablespoons Natural Grapeseed Oil, divided 1 yellow onion, thinly sliced 1 pound ground turkey 1 tablespoon Italian Sausage Seasoning 6 whole wheat English muffins ½ apple, sliced 4 ounces sliced cheddar cheese 1 Preheat oven to 350 F. Heat 1 tablespoon Natural Grapeseed Oil in a 10-inch nonstick skillet over medium heat. Sauté onion for about 15 minutes or until softened and golden brown. 2 Combine ground turkey and Italian Sausage Seasoning. Shape into 6 patties. 3 Heat remaining 1 tablespoon Natural Grapeseed Oil in a 12-inch nonstick skillet over medium heat. Cook turkey sausage patties for about 5 minutes on each side or until cooked through: 165 F. 4 Place bottom half of English muffins on sheet pan or in a baking dish. Top each with sautéed onions, a cooked turkey sausage patty, apple slices, and cheddar. Place top half of English muffins on sandwiches. 5 Bake for 5-7 minutes or until heated through and cheese is melted. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES