#ClassIRecipes. Cookbook

Transcription

1 #ClassIRecipes Cookbook

2 INTRODUCTION Guard Your Health (GYH) is a health and medical readiness campaign that provides tools, information, and resources to help Army National Guard Soldiers and families stay fit and mission ready. One of GYH s goals is to help Soldiers eat a well-balanced diet so they can stay healthy and fit all year round. Many Soldiers want to eat healthy, but don t know where to start. To make it easier, we created #ClassIRecipes, a collection of healthy, simple, and affordable recipes for breakfast, lunch, and dinner, and even snacks and desserts. This cookbook features 20 of the best #ClassIRecipes to get you started on your way to a healthy lifestyle! Find more recipes and video demonstrations on Guard Your Health s website: DISCLAIMER: Consuming raw or undercooked meat and poultry may increase the risk of foodborne illnesses. The U.S. Food and Drug Administration recommends cooking beef, pork, veal, and lamb to an internal temperature of 145 F with a 3-minute rest time, ground meat to 160 F, and poultry to 165 F. Eggs should be cooked until the yolk is firm. The United States Government and any service member, civilian, or contractor employed by the United States Government disclaims any liability, personal or professional, resulting from the cooking of recipes in this guide. This guide is for informational purposes only, and does not constitute medical advice or guidance. It is also not meant to replace guidance provided by your physician or a trained medical professional. WEBLINK DISCLAIMER: The appearance of hyperlinks to external sites does not constitute endorsement by the Department of the U.S. Army of the linked website or the information, products, or services contained therein. For other than authorized activities, such as military exchanges and Morale, Welfare, and Recreation sites, the Department of the U.S. Army does not exercise any editorial control over the information you may find at these links. This guide provides such links consistent with the stated purpose of this Defense Department publication. 2 #ClassIRecipes Cookbook GuardYourHealth.com

3 TABLE OF CONTENTS Breakfast Cheesy Mushroom Frittata...6 Smoothie Your Way... 7 Egg Muffins to Go...8 Yogurt and Berry Breakfast Parfait...9 Lunch Apple Tuna Sandwiches...12 Avocado Egg Salad...13 Chicken Burrito Bowl Easy Avocado & Provolone Turkey Wraps..15 Skinny Pizzas...16 Meal Prep: Lime Chicken...17 Meal 1 Roasted Chicken and Veggies...18 Meal 2 Chicken Avocado Salad...19 Meal 3 Chicken Burrito Bowl Meal 4 Roasted Chicken Wrap...21 Dinner Fish Tacos with Peach Salsa Baked Fried Chicken...25 Creamy Avocado Pasta Meatloaf Muffins...27 One-Pot Veggie Pasta Spinach Stuffed Chicken Turkey Tex-Mex Burritos...30 Snacks & Desserts Flourless Pumpkin Muffins...32 No-Bake Chocolate Oat Cookies Guacamole Fiesta Appendix Appendix A: Measurements Appendix B: Index of Ingredients #ClassIRecipes Cookbook GuardYourHealth.com 3

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5 Breakfast Cheesy Mushroom Frittata Page 6 Smoothie Your Way Page 7 Egg Muffins to Go Page 8 Yogurt and Berry Breakfast Parfait Page 9

6 CHEESY MUSHROOM FRITTATA Prep Time 10 Minutes Cook Time 20 Minutes Serves 4 4 ounces sliced mushrooms 8 eggs 1/4 cup 1% milk 1 cup fresh spinach leaves 1 teaspoon low sodium seasoned salt 1/8 teaspoon pepper 3/4 cup shredded low sodium mozzarella cheese 1 tablespoon green onion, chopped Olive oil cooking spray 1. Spray skillet with cooking spray and heat over medium heat until hot. 2. Sauté mushrooms until tender. 3. Beat eggs, milk, salt, and pepper in large bowl until blended. Mix in mushrooms, spinach, cheese, and green onion. 4. Spray skillet with cooking spray again and heat over medium-low heat until hot. 5. Pour in egg mixture and cook on medium-low heat. 6. While cooking, shake pan gently, tilting it slightly with one hand while lifting the edges of the frittata up with a spatula and letting the uncooked egg run underneath. 7. Cook for 8-10 minutes until eggs are almost set. 8. Remove from heat. Cover and let stand for 10 minutes to allow eggs to completely set before cutting into wedges. Nutrition Info (per serving): Calories: 177, Fat: 11g, Sodium: 454mg, Carbs: 4g, Sugars: 3g, Protein: 16g. Adapted from: MeetingYourMyPlateGoalsOnABudget.pdf Source: incredibleegg.org To see a step-by-step video for this recipe, go to 6 #ClassIRecipes Cookbook GuardYourHealth.com

7 SMOOTHIE YOUR WAY Prep Time 10 minutes Cook Time 0 minutes Serves 2 1 ripe large banana, chopped 1 cup strawberries (can substitute fresh berries, peaches, apples, mangoes, or melons) 1 cup plain low-fat Greek yogurt 1/2 cup 100% fruit juice (such as orange juice) 1/2 cup ice 1. Place fruit, yogurt, juice, and ice in blender. 2. Process seconds at high speed until smooth. 3. Pour into two cups and serve immediately. You can also pour into reusable water bottles for an on-the-go breakfast. For a green smoothie: Add 1 cup kale or spinach and switch out juice for 2% milk. For an avocado smoothie: Switch out the banana for avocado and add 1 teaspoon lime juice and 1 tablespoon honey. For a chocolate fix: Switch out juice for 2% milk and add 1 1 /2 tablespoons peanut butter and 1 /2 tablespoon cocoa powder. Nutrition Info (per serving): Calories: 202, Fat: 1g, Sodium: 62mg, Carbs: 38g, Sugars: 24g, Protein: 15g. Green: Calories: 218, Fat: 2g, Sodium: 102mg, Carbs: 37g, Sugars: 21g, Protein: 18g. Avocado: Calories: 266, Fat: 10g, Sodium: 66mg, Carbs: 32g, Sugars: 20g, Protein: 15g. Chocolate: Calories: 278, Fat: 8g, Sodium: 132mg, Carbs: 36g, Sugars: 23g, Protein: 19g. Adapted from: To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 7

8 EGG MUFFINS TO GO Prep Time 10 minutes Cook Time minutes Serves 6 4 whole large eggs 2 egg whites 1 tablespoon milk 1/4 to 1/2 cup grated cheddar cheese 1/2 cup broccoli florets, cooked and chopped Salt and pepper, to taste 1. Preheat oven to 350 F. 2. Steam or boil broccoli to desired tenderness and chop. 3. Whisk together eggs, egg whites, and milk in a bowl. Season egg mixture with salt and pepper and stir in cheddar cheese. 4. Spray muffin tins with cooking spray. 5. Layer about a tablespoon of chopped broccoli into each muffin cup. 6. Pour in egg mixture until each muffin cup is about 3/4 full and top with remaining grated cheese. 7. Bake until set in center (about minutes). Nutrition Info (per muffin): Calories: 88, Fat: 4g, Sodium: 66mg, Carbs: 1g, Sugar: 1g, Protein: 7g. Source: For more about this recipe, go to 8 #ClassIRecipes Cookbook GuardYourHealth.com

9 YOGURT AND BERRY BREAKFAST PARFAIT Prep Time 5 Minutes Cook Time 0 Minutes Serves 1 1/2 cup non-fat Greek yogurt 1/4 cup strawberries 1/4 cup blackberries 1/4 cup flax granola Cinnamon, to taste 1. In a jar or plastic container, layer blackberries, strawberries (cut into halves), and Greek yogurt. 2. Sprinkle with cinnamon. 3. Store granola in a small plastic container separately to keep crunchy. 4. Add granola to yogurt mixture right before eating. 5. Makes one parfait. If desired, assemble a parfait for every day of the week ahead of time. Nutrition Info (per serving): Calories: 248, Fat: 8g, Sodium: 66mg, Carbs: 28g, Sugars: 15g, Protein: 18g. Adapted from: For more about this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 9

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11 Lunch Apple Tuna Sandwiches Page 12 Avocado Egg Salad Page 13 Chicken Burrito Bowl Page 14 Easy Avocado & Provolone Turkey Wraps Page 15 Skinny Pizzas Page 16 Meal Prep: Lime Chicken Page 17 Meal 1 Roasted Chicken and Veggies Page 18 Meal 2 Chicken Avocado Salad Page 19 Meal 3 Chicken Burrito Bowl Page 20 Meal 4 Roasted Chicken Wrap Page 21

12 APPLE TUNA SANDWICHES Prep Time 10 Minutes Cook Time 0 Minutes Serves 3 12-ounce can no salt added tuna 1 apple 1/4 cup vanilla yogurt 1 teaspoon mustard 1 teaspoon honey 6 slices whole wheat bread 3 lettuce leaves 1. Wash and dry apple. Chop it into small pieces. 2. Drain water from can of tuna. 3. Put tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. 4. Spread tuna mixture onto three slices of bread. 5. Top each sandwich with washed lettuce leaf and slice of bread. Nutrition Info (per serving): Calories: 253, Fat: 3g, Sodium: 486mg, Carbs: 35g, Sugars: 13g, Protein: 23g. Adapted from: For more about this recipe, go to 12 #ClassIRecipes Cookbook GuardYourHealth.com

13 AVOCADO EGG SALAD Prep Time minutes Cook Time 0 Minutes Serves 1 2 hard-boiled eggs 1/2 large avocado or one baby avocado 1 pinch sea salt Black pepper, to taste (optional) To cook hard-boiled eggs: 1. Place eggs in saucepan large enough to hold them in a single layer. 2. Add cold water to cover eggs by 1 inch. 3. Cook over high heat just to boiling. 4. Remove from heat and cover. 5. Let eggs stand in hot water about 12 minutes. 6. Drain and fill saucepan with cold water; let eggs sit minutes to cool. 7. Peel and slice eggs. To make egg salad: 1. Place hard-boiled eggs and avocado into a bowl and mash or chop them together with a knife or fork. 2. Stir in sea salt and black pepper. 3. Serve over a salad or in a whole wheat pita bread. Nutrition Info (per serving): Calories: 372, Fat: 31g, Sodium: 288mg, Carbs: 13g, Sugars: 2g, Protein: 15g. Adapted from: For more about this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 13

14 CHICKEN BURRITO BOWL Prep Time minutes Cook Time 0 Minutes Serves 4 1 lime, juiced 1/3 cup chopped cilantro, add more for garnish 3 cups cooked brown rice (or 3 pre-cooked heat and serve packets) 1 can (15 ounces) black beans, rinsed and drained 2 cups shredded cooked chicken (can use rotisserie chicken from supermarket) 2 avocados, lightly mashed 3/4 cup salsa 1/2 cup non-fat plain Greek yogurt Corn, for topping (optional) Chopped tomatoes, for topping (optional) Cheddar cheese, for topping (optional) Sliced jalapenos, for topping (optional) 1. Stir lime juice and cilantro into rice. 2. Divide rice between four shallow bowls and top with remaining ingredients in this order: black beans, chicken, avocado, salsa, and Greek yogurt. 3. Garnish with additional chopped cilantro and toppings as desired. Nutrition Info (per serving): Calories: 513, Fat: 14g, Sodium: 848mg, Carbs: 62g, Sugars: 5g, Protein: 37g. Source: Greatist.com (The Greatist Cookbook) For more about this recipe, go to 14 #ClassIRecipes Cookbook GuardYourHealth.com

15 EASY AVOCADO & PROVOLONE TURKEY WRAPS Prep Time 5 Minutes Cook Time 0 Minutes Serves 1 Whole wheat tortilla wrap 3/4 cup spinach 1/4 pound black pepper turkey 1 slice of provolone cheese 1/4 avocado, sliced 4 strips of red bell pepper 1. Layer spinach, black pepper turkey, provolone cheese, avocado, and red bell peppers inside tortilla. 2. Roll it up and enjoy. Mix it up by substituting the bell pepper for thin slices of green apple. It will also give the wrap a little crunch! Nutrition Info (per serving): Calories: 368, Fat: 14g, Sodium: 481mg, Carbs: 26g, Sugars: 2g, Protein: 36g. Adapted from: Source: Greatist.com For more about this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 15

16 SKINNY PIZZAS Prep Time 15 minutes Cook Time 10 minutes Serves 2 (2 pizzas each) 4 6-inch whole wheat pitas 1/2 teaspoon olive oil 4 ounces sliced mushrooms 1 small green bell pepper, chopped or thinly sliced 1 small red onion, chopped or thinly sliced 2 teaspoons minced garlic 8-ounce can no salt added tomato sauce 1 cup shredded partskim mozzarella cheese 2 teaspoons grated reduced fat parmesan cheese 1. Heat oven to 400 F. 2. Heat oil and garlic in large skillet over medium heat. Add mushrooms, peppers, and onions. Sauté until vegetables are soft and tender, about 5 minutes. Set aside. 3. Equally spread tomato sauce, then vegetable mixture, mozzarella, and parmesan on all four pitas. 4. Transfer pizzas to two large baking sheets and bake 10 minutes. Cheese should be melted and edges crisp. Note: You can bake your skinny pizzas in a toaster oven, if you prefer. Nutrition Info (per serving): Calories: 190, Fat: 5g, Sodium: 450mg, Carbs: 26g, Sugars: 4g, Protein: 9g. Adapted from: HealthyTastyAffordableLatinCooking.pdf Source: USDA.gov To see a step-by-step video for this recipe, go to 16 #ClassIRecipes Cookbook GuardYourHealth.com

17 MEAL PREP: LIME CHICKEN Prep Time 35 minutes Cook Time 40 minutes Serves 2 (4 meals each) Weekend meal prep keeps you from scrambling at lunchtime to find something to eat. Meal prep not only helps you eat healthy, but saves money, too! This Lime Chicken recipe will allow you and another person to have four choices for lunch or if just for yourself, it means you ve got lunch and dinner done! 5-6 boneless, skinless chicken breasts (or thighs, if you prefer) 1 cup baby carrots 2 bell peppers, thinly sliced 2 red onions, cut into wedges Olive oil cooking spray Marinade: 1/3 cup olive oil Fresh cilantro, finely chopped 1 teaspoon minced garlic 1 teaspoon salt 1/2 teaspoon pepper 2 limes, squeezed 1. Preheat oven to 400 F. 2. In a large bowl, mix marinade ingredients and then marinate chicken in it while you prepare the other ingredients. 3. Spray olive oil cooking spray on two large baking sheets or 9 x 13 pans. 4. Arrange bell peppers, onions, and carrots in one pan. (Note: Carrots will only be used in one meal and are not considered part of the roasted veggie mixture mentioned throughout recipe.) 5. Arrange marinated chicken in second pan. 6. Bake for 35 minutes. 7. Remove both pans from oven and place chicken on a cutting board. Make sure chicken is not pink inside. Let chicken rest 5 minutes before cutting into slices. To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 17

18 MEAL PREP LIME CHICKEN, MEAL 1 Meal 1 - Roasted Chicken and Veggies 1/4 of the chicken strips and roasted veggie mixture 1 cup baby carrots (cooked alongside roasted veggie mixture) 8-ounce package frozen broccoli (microwavable ready) 8-ounce package brown rice (microwavable ready) 1. Microwave the broccoli for about 2 minutes or until completely heated. 2. Microwave brown rice per instructions listed on the package. 3. Divide cooked rice between two meal prep containers and then top with roasted veggies, carrots, and broccoli. 4. Top with chicken strips. Nutrition Info (per serving): Calories: 310, Fat: 4g, Sodium: 409mg, Carbs: 44g, Sugars: 9g, Protein: 26g. 18 #ClassIRecipes Cookbook GuardYourHealth.com

19 MEAL PREP LIME CHICKEN, MEAL 2 Meal 2 - Chicken Avocado Salad 1/4 of the chicken strips and roasted veggie mixture 1 cup cherry tomatoes 1 ripe avocado, diced or sliced 1 lime, cut in half 1/2 head romaine lettuce, chopped 1. Open two meal prep containers and divide ingredients in half. 2. Layer salad, starting with avocado. Squeeze lime over avocado. Next add roasted veggies and cherry tomatoes. Add chicken strips and finally lettuce. 3. When you re ready to eat your salad, toss and add favorite salad dressing, if desired. Nutrition Info (per serving): Calories: 299, Fat: 13g, Sodium: 369mg, Carbs: 25g, Sugars: 9g, Protein: 25g. #ClassIRecipes Cookbook GuardYourHealth.com 19

20 MEAL PREP LIME CHICKEN, MEAL 3 Meal 3 - Chicken Burrito Bowl 1/4 of the chicken strips and roasted veggie mixture 1/2 15-ounce can low sodium black beans, drained 1/2 12-ounce can low sodium yellow corn, drained 1/2 cup shredded low-fat cheddar cheese 8-ounce package brown rice (microwavable ready) 1/2 cup salsa 1. Microwave brown rice per instructions listed on the package. 2. Divide cooked rice between two meal prep containers and then top with black beans, corn, and cheese. 3. Add roasted veggies and then chicken strips. Top with salsa, if desired. Nutrition Info (per serving): Calories: 436, Fat: 7g, Sodium: 618mg, Carbs: 59g, Sugars: 8g, Protein: 37g. 20 #ClassIRecipes Cookbook GuardYourHealth.com

21 MEAL PREP LIME CHICKEN, MEAL 4 Meal 4 - Roasted Chicken Wrap 1/4 of the chicken strips and roasted veggie mixture 2 tablespoons plain low-fat Greek yogurt (can substitute light mayonnaise) 2 slices swiss cheese (or provolone, if you prefer) 1 cup fresh spinach 2 10-inch whole wheat tortillas 1. Spread Greek yogurt between tortillas and then layer spinach and swiss cheese. 2. Next top with chicken strips and roasted veggies. 3. Fold in tortilla sides and bottom, and then roll to close. Cut each wrap in half crosswise. 4. Place in two meal prep containers. Nutrition Info (per serving): Calories: 370, Fat: 14g, Sodium: 521mg, Carbs: 27g, Sugars: 7g, Protein: 34g. #ClassIRecipes Cookbook GuardYourHealth.com 21

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23 Dinner Fish Tacos with Peach Salsa Page 24 Baked Fried Chicken Page 25 Creamy Avocado Pasta Page 26 Meatloaf Muffins Page 27 One-Pot Veggie Pasta Page 28 Spinach Stuffed Chicken Page 29 Turkey Tex-Mex Burritos Page 30

24 FISH TACOS WITH PEACH SALSA Prep Time 20 minutes Cook Time 10 Minutes Serves 4 (2 tacos per serving) For the salsa: 1 large peach, chopped into chunks 1/2 red bell pepper, finely chopped 1/4 small red onion, finely chopped 1 jalapeno pepper, seeded and finely chopped Fresh cilantro, finely chopped 1 lime, halved For the fish: Olive oil cooking spray 4 tilapia fillets 1/4 teaspoon salt 1/4 teaspoon pepper 1 teaspoon chili powder 8 small corn tortillas 1. In a medium bowl, stir together peaches, bell pepper, onion, jalapeno, and cilantro. Squeeze one lime half over salsa mixture. Cover and place in fridge until time to eat. 2. Pat fish dry with paper towels. 3. In small bowl, mix salt, pepper, and chili powder. 4. Rub fish with spice mixture, coating completely. 5. Heat skillet over medium heat and spray with olive oil cooking spray. 6. Place fish in skillet. Let it cook for 3-4 minutes on one side, then flip and cook for 3-4 minutes on the other side. Fish should flake easily with a fork when done. 7. With a fork, cut fish fillets into bite-size chunks. 8. Portion out fish and salsa into each tortilla. Nutrition Info (per serving): Calories: 245, Fat: 4g, Sodium: 295mg, Carbs: 29g, Sugars: 6g, Protein: 26g. Adapted from: HealthyTastyAffordableLatinCooking.pdf Source: ChooseMyPlate.gov To see a step-by-step video for this recipe, go to 24 #ClassIRecipes Cookbook GuardYourHealth.com

25 BAKED FRIED CHICKEN Prep Time 30 minutes Cook Time 40 minutes Serves 4 4 boneless, skinless chicken breasts 2% milk, enough to cover chicken 4 tablespoons butter 1 tablespoon low sodium seasoned salt 1 teaspoon pepper 1 cup flour 2 teaspoons paprika 1. Using a large bowl, place chicken in bowl and pour enough milk to cover. Let soak for 20 minutes. 2. While chicken is soaking, preheat oven to 400 F. 3. Mix seasonings and flour in a gallon-size plastic bag. 4. When ready, shake excess milk off chicken and drop pieces into seasoning mix bag, seal and shake until coated. 5. Place butter in a 9 x 13 inch pan and place pan in the oven, until the butter is just melted. 6. Place each seasoned piece of chicken in the pan. 7. Bake for 20 minutes. Turn each piece of chicken and continue baking for 20 more minutes. Check to make sure chicken is cooked through and there is no pink inside. Nutrition Info (per serving): Calories: 388, Fat: 16g, Sodium: 550mg, Carbs: 28g, Sugars: 3g, Protein: 31g. Adapted from: To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 25

26 CREAMY AVOCADO PASTA Prep Time 5 Minutes Cook Time 10 Minutes Serves 2 1 medium sized, ripe avocado, pitted 1/2 lemon, juiced and zested (for garnish) 2-3 garlic cloves, to taste 1/2 teaspoon kosher salt, or to taste 1/4 cup fresh basil 2 tablespoons extravirgin olive oil 6 ounces of your choice of pasta Freshly ground black pepper, to taste 1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until al dente (about 8-10 minutes). 2. Meanwhile, make sauce by placing garlic cloves, lemon juice, and olive oil into a food processor or blender. Process until smooth. 3. Add in pitted avocado, basil, and salt. Process until smooth and creamy. 4. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. 5. Pour sauce onto pasta and toss until fully combined. 6. Garnish with lemon zest and black pepper. Serve immediately. Nutrition Info (per serving): Calories: 552, Fat: 25g, Sodium: 590mg, Carbs: 70g, Sugar: 2g, Protein: 13g.. Adapted from: For more about this recipe, go to 26 #ClassIRecipes Cookbook GuardYourHealth.com

27 MEATLOAF MUFFINS Prep Time 15 minutes Cook Time 30 minutes Serves 4 (2 muffins each) Olive oil cooking spray 1 pound ground lean beef (or ground turkey, if you prefer) 1/2 cup old-fashioned rolled oats 2 eggs 1. Preheat oven to 400 F. 1/2 medium onion, chopped 1/2 medium red pepper, chopped 1/4 cup grated reduced fat parmesan cheese 1 teaspoon Italian seasoning 1 teaspoon minced garlic 1/8 teaspoon salt 1/8 teaspoon black pepper Ketchup or 8-ounce can no salt added tomato sauce 2. In large bowl, mix meat with oats, eggs, onion, red pepper, cheese, and seasonings. 3. Spray muffin pan with olive oil. 4. Scoop meat mixture with spoon and fill eight muffin tins evenly. 5. Squeeze ketchup or spoon a little tomato sauce over each muffin. 6. Bake for 30 minutes. Once cooled, muffins should pop out of muffin pan with a fork. Nutrition Info (per serving): Beef version: Calories: 288, Fat: 13g, Sodium: 478mg, Carbs: 18g, Sugars: 7g, Protein: 26g. Turkey version: Calories: 267, Fat: 12g, Sodium: 183mg, Carbs: 19g, Sugars: 7g, Protein: 22g. Adapted from: entrees2.html#5 To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 27

28 ONE-POT VEGGIE PASTA Prep Time 10 minutes Cook Time 20 minutes Serves 4 1 tablespoon olive oil 1/2 medium onion, chopped 1/2 teaspoon minced garlic 1 package cherry tomatoes 1/2 yellow squash, thinly sliced 1 1 /2 cups water 1/4 teaspoon oregano 8 ounces whole wheat penne, spaghetti, or other favorite pasta 1/8 teaspoon salt 3/4 cup fresh spinach leaves 1/4 cup parmesan cheese, grated 1. Heat large saucepan over medium-high heat and add oil. 2. Add onion and garlic to pan and sauté 3 minutes. 3. Add tomatoes, squash, water, and oregano. Bring to a boil. 4. Add pasta and stir to submerge noodles in liquid. 5. Cover, reduce heat to medium-low, and cook until pasta is done (7-9 minutes, depending on pasta type). 6. Uncover and stir in salt. 7. Add spinach, stirring until spinach wilts. 8. Remove from heat and let stand 5 minutes. 9. Sprinkle with cheese. Add chicken (such as a rotisserie chicken from the supermarket) or turkey for a heartier dish. Nutrition Info (per serving): Calories: 255, Fat: 4g, Sodium: 240mg, Carbs: 47g, Sugars: 4g, Protein: 11g. Adapted from: and To see a step-by-step video for this recipe, go to 28 #ClassIRecipes Cookbook GuardYourHealth.com

29 SPINACH STUFFED CHICKEN Prep Time 20 minutes Cook Time 10 minutes Serves 4 Olive oil cooking spray 4 boneless, skinless chicken breasts 1 teaspoon minced garlic 1/2 cup shredded or 4 slices low-sodium mozzarella cheese 1 cup fresh spinach leaves 1 medium tomato, sliced 1/8 teaspoon salt Black pepper, to taste 1. Preheat oven to 350 F. Coat a 9 x 13 inch pan with cooking spray. 2. Place spinach in large microwavable bowl, and heat in the microwave for one minute, so spinach is wilted. 3. Rub chicken with garlic. Cut each chicken breast open lengthwise (like a book) and season the inside with salt and pepper. 4. Spray large skillet with cooking spray and heat over medium-high heat until hot. Add chicken breasts and cook 4-5 minutes. Flip and cook 4-5 more minutes. Make sure chicken is cooked through and there is no pink inside. 5. Remove chicken and place on plate. 6. Once chicken has cooled enough to handle, stuff each chicken with spinach, mozzarella, and tomato. 7. Place stuffed chicken in pan and bake for 10 minutes. Nutrition Info (per serving): Calories: 391, Fat: 11g, Sodium: 158mg, Carbs: 3g, Sugars: 2g, Protein: 66g. Adapted from: and To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 29

30 TURKEY TEX-MEX BURRITOS Prep Time 15 minutes Cook Time 15 minutes Serves 4 (2 burritos each) 1 pound ground turkey (or lean ground beef) 1 bell pepper, chopped 2 teaspoons minced garlic 1 15-ounce can no salt added black beans, drained 1 12-ounce can no salt added yellow corn, drained 1/2 cup water 1 packet low sodium taco seasoning 8 10-inch whole wheat tortillas 1/2 cup salsa 1/4 cup shredded low-fat cheddar cheese 1/2 head lettuce, chopped or shredded 1. In a large skillet over medium heat, cook meat, bell pepper, and garlic, until meat is lightly browned. Drain grease to remove fat. 2. Stir in beans, corn, water, and seasoning. Bring mixture to a boil. Lower heat and cover. Simmer for 10 minutes, or until most of the liquid is gone. 3. Divide meat mixture evenly among the tortillas. Top each with salsa, cheese, and lettuce. Roll up and serve. For a meat-free meal, substitute meat with another can of black beans. Nutrition Info (per serving): Turkey version: Calories: 558, Fat: 17g, Sodium: 620mg, Carbs: 72g, Sugars: 7g, Protein: 34g. Beef version: Calories: 590, Fat: 18g, Sodium: 871mg, Carbs: 72g, Sugars: 7g, Protein: 38g. Adapted from: MeetingYourMyPlateGoalsOnABudget.pdf To see a step-by-step video for this recipe, go to 30 #ClassIRecipes Cookbook GuardYourHealth.com

31 Snacks & Desserts Flourless Pumpkin Muffins Page 32 No-Bake Chocolate Oat Cookies Page 33 Guacamole Fiesta Page 34

32 FLOURLESS PUMPKIN MUFFINS Prep Time 10 minutes Cook Time 20 minutes Serves 12 2 cups old-fashioned rolled oats 1 15-ounce can pumpkin 1/2 cup maple syrup 2 eggs 1 teaspoon baking soda 1 teaspoon pumpkin pie spice (or cinnamon, if you prefer) Olive oil cooking spray 1. Preheat oven to 350 F. 2. Place all ingredients in blender and process seconds at high speed. 3. Spray muffin pan with olive oil. 4. Scoop mixture with spoon and fill each muffin tin halfway. 5. Bake for minutes. 6. Insert toothpick in the center of a muffin and pull out. If toothpick is clean, muffins are done. If toothpick is sticky, put muffins back in oven to bake a little longer. Let cool before serving. Nutrition Info (per serving): Calories: 109, Fat: 2g, Sodium: 176mg, Carbs: 20g, Sugars: 10g, Protein: 3g. Adapted from: To see a step-by-step video for this recipe, go to 32 #ClassIRecipes Cookbook GuardYourHealth.com

33 NO-BAKE CHOCOLATE OAT COOKIES Prep Time 10 minutes Cook Time 10 minutes Serves 4 (2 cookies each) 2 tablespoons peanut butter 2 tablespoons skim milk 1/4 cup semisweet chocolate chips 3/4 cup old-fashioned rolled oats 1. Place peanut butter, milk, and semisweet chocolate chips in a microwave safe bowl. 2. Microwave for 30 seconds and stir. Repeat if chips aren t fully melted. 3. Stir in oats and mix well. 4. With a spoon, drop eight golf ball-shaped portions onto a wax paper-lined baking sheet. 5. Let set in refrigerator minutes before serving. Nutrition Info (per serving): Calories: 160, Fat: 9g, Sodium: 34mg, Carbs: 19g, Sugars: 7g, Protein: 5g. Source: SFC David Medina, KSARNG Tactical Strength and Conditioning Program Cooking Instructor To see a step-by-step video for this recipe, go to #ClassIRecipes Cookbook GuardYourHealth.com 33

34 GUACAMOLE FIESTA Prep Time 10 minutes Cook Time 5 minutes Serves 4 2 ripe avocados 1 lime Fresh cilantro, finely chopped 1/4 cup red onion, finely chopped 1/2 jalapeno, finely chopped including seeds, optional 1/4 teaspoon salt 1. Choose ripe avocados. When lightly squeezed, they should feel slightly soft, but not squishy. Look for a dark green color on the outside. 2. Cut avocados in half lengthwise and remove pits. 3. Slice the avocados with vertical and horizontal cuts. Using a large spoon, scoop into medium bowl. 4. Cut lime in half and squeeze over avocados. 5. Add salt, and using a fork, mash and stir until smooth. 6. Fold in the remaining ingredients, mixing well. Nutrition Info (per serving): Calories: 116, Fat: 10g, Sodium: 151mg, Carbs: 8g, Sugars: 1g, Protein: 2g. Adapted from: To see a step-by-step video for this recipe, go to 34 #ClassIRecipes Cookbook GuardYourHealth.com

35 GUACAMOLE FIESTA TASTY OPTIONS Option 1 Zesty Guac Option 2 Tropical Twist Guac Option 3 Spicy Guac 1/4 cup canned yellow corn 1/4 cup canned black beans Fold in the corn and black beans during step 6 of base recipe. 1/4 cup diced mango or pineapple, fresh or canned with juice drained Fold in the fruit during step 6 of base recipe. 1 tablespoon salsa 1/2 jalapeno (in addition to the first half in base recipe) Fold in the salsa and jalapeno during step 6 of base recipe Nutrition Info (per serving): Calories: 140, Fat: 10g, Sodium: 172mg, Carbs: 13g, Sugars: 2g, Protein: 3g. Nutrition Info (per serving): Calories: 121, Fat: 10g, Sodium: 151mg, Carbs: 9g, Sugars: 2g, Protein: 2g.. Nutrition Info (per serving): Calories: 118, Fat: 10g, Sodium: 34mg, Carbs: 8g, Sugars: 1g, Protein: 2g. #ClassIRecipes Cookbook GuardYourHealth.com 35

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37 Appendix Appendix A: Measurements 38 Common Cooking Conversions 38 Common Abbreviations 38 Appendix B: Index of Ingredients 39

38 Appendix A: MEASUREMENTS Common Cooking Conversions U.S. Measurement Conversion Chart Gallons Half Gallons Quarts Pints Cups Fluid Ounces Tablespoons Teaspoons 1 gallon 2 half gallons 4 quarts 8 pints 16 cups 128 ounces 1 half gallon 2 quarts 4 pints 8 cups 64 ounces 1 quart 2 pints 4 cups 32 ounces 1 pint 2 cups 16 ounces 1 /2 pint 1 cup 8 ounces 16 tablespoons 48 teaspoons 1 /2 cup 4 ounces 8 tablespoons 24 teaspoons 1 /3 cup 5 tablespoons + 1 teaspoon 16 teaspoons 1 /4 cup 2 ounces 4 tablespoons 12 teaspoons 1 /6 cup 2 tablespoons + 2 teaspoons 8 teaspoons 1 /8 cup 1 ounces 2 tablespoons 6 teaspoons 1 /16 cup 1 tablespoon 3 teaspoons 1 /2 ounces 1 tablespoon 3 teaspoons Measurements Common Abbreviations Teaspoon t, tsp Tablespoon T, Tbsp Cup c Ounce oz Pint pt Quart qt Gallon gal Pound lb, # Abbreviation 38 #ClassIRecipes Cookbook GuardYourHealth.com

39 Appendix B: INDEX OF INGREDIENTS A Apple 7, 12, 15 Avocado 7, 13, 14, 15, 19, 26, 34 B Banana 7 Beef 27, 30 Bell pepper 15, 16, 17, 24, 30 Black beans 14, 20, 30, 35 Blackberries 9 Bread 12 Pita bread 13 Broccoli 8, 18 C Carrots 17, 18 Cheese Cheddar 8, 14, 20, 30 Mozzarella 6, 16, 29 Parmesan 16, 27, 28 Provolone 15, 21 Swiss 21 Chicken 14, 17, 18, 19, 20, 21, 25, 28, 29 Chocolate chips 33 Corn 14, 20, 30, 35 E Eggs 6, 8, 13, 27, 32 F Fish Tilapia 24 Tuna 12 J Jalapeno 14, 24, 34, 35 K Kale 7 Ketchup 27 L Lemon 26 Lettuce 12, 19, 30 Lime 7, 14, 17, 19, 24, 34 M Mango 7, 35 Mushrooms 6, 16 O Oats 27, 32, 33 Onion 27, 28 Green onion 6 Red onion 16, 17, 24, 34 Orange juice 7 P Pasta 26, 28 Peach 7, 24 Peanut butter 7, 33 Pineapple 35 Pumpkin 32 R Rice 14, 18 S Salsa 14, 20, 30, 35 Spinach 6, 7, 15, 21, 28, 29 Squash 28 Strawberries 7, 9 T Tomato 14, 29 Cherry tomato 19, 28 Tomato sauce 16, 27 Tortilla 21, 24, 30 Turkey 15, 28 Ground turkey 27, 30 Y Yogurt 12 Greek yogurt 7, 9, 14, 21 #ClassIRecipes Cookbook GuardYourHealth.com 39

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