Turkey Tacos

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Recipe by:

Chef John Haddock

Serving Size

Serves 8, 2 tacos per serving





Ingredients

  • 1 medium carrot, small sweet potato, or small zucchini

  • ¼ medium head lettuce

  • 2 large tomatoes

  • 4 ounces low-fat cheddar cheese

  • 1 (15½-ounce) can low-sodium pinto beans

  • Non-stick cooking spray

  • 1 pound lean ground turkey

  • 1 (15½-ounce) can chopped or crushed tomatoes, no salt added

  • 1 Tablespoon chili powder

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • ½ teaspoon salt

  • ½ teaspoon ground black pepper

  • 16 taco shells  

Materials

  • Box grater

  • Can opener

  • Colander

  • Cutting board

  • Large skillet

  • Measuring spoons

  • Sharp knife

  • Vegetable peeler

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Instructions

1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels.

2. Rinse and shred lettuce. Rinse, core, and chop tomatoes.

3. Grate cheese.

4. In a colander, drain and rinse beans.

5. Coat a large skillet with non-stick cooking spray. Heat over medium high heat. Add turkey and brown.

6. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well.

7. Reduce heat to medium. Cook until thickened, about 20 minutes.

8. Add 2 Tablespoons cooked meat mixture to each taco shell. Top each with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.

Chef's Notes

  • Top tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt.

  • Use any type of cooked beans you like.

  • Make soft tacos using corn or whole wheat tortillas. Or, serve over brown rice or Confetti Pepper Cornbread.

  • For more heat, add minced hot peppers to sauce in step 6.

Ratatouille

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from Cooking  Matters


Recipe by:

Chef Jonathan Ahalt

Serving Size

Serves 4, 1 1/2 cups per serving

Ingredients

  • 1 small red onion

  • 2 medium cloves garlic

  • 1 small eggplant

  • 1 medium zucchini

  • 1 medium yellow squash

  • 1 large tomato

  • 3 Tablespoons canola oil

  • 1 teaspoon dried basil

  • 1 teaspoon dried oregano

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

Materials

  • Baking sheet

  • Cutting board

  • Measuring spoons

  • Medium bowl

  • Sharp knife

Nutritional Information

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Instructions

1. Preheat oven to 425°F.

2. Rinse and peel onion. Peel garlic. Rinse eggplant, zucchini, squash, and tomato.

3. Dice onion and eggplant into ½-inch pieces. Slice zucchini and squash into ½-inch slices. Chop tomato. Mince garlic.

4. In a medium bowl, add onion, eggplant, zucchini, squash, garlic, oil, basil, oregano, salt, and black pepper. Toss until veggies are well coated.

5. Coat baking sheet with non-stick cooking spray. Spread veggies out in a single layer so they do not touch. Bake for 20 minutes. Remove from oven.

6. Add tomato to baking sheet. Return baking sheet to oven. Bake, stirring occasionally, until veggies are golden crisp, about 15–20 minutes more.

Chef's Notes

  • Serve over polenta, spinach, brown rice, whole wheat pasta, or with hearty whole grain bread.

  • Top with grated Parmesan cheese, if you like.

  • For a faster version, cook veggies in a large skillet on top of the stove with 1 teaspoon oil instead of baking

Stove Top Macaroni and Cheese

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Recipe by:

Chef Peter Goatley

Serving Size

Serves 16, 1/2 cup per serving

Ingredients

  • 1 small head broccoli

  • 5 ounces cheddar or Monterey Jack cheese

  • 1 (16-ounce) package whole wheat macaroni

  • 1½ cups nonfat milk

  • 1½ Tablespoons unsalted butter

  • 2 Tablespoons all-purpose flour

  • ½ teaspoon salt

  • ½ teaspoon ground black pepper

  • 4 Tablespoons light cream cheese

Materials

  • Box grater

  • Colander

  • Cutting board

  • Fork

  • Large pot

  • Measuring cups

  • Measuring spoons

  • Microwave-safe bowl

  • Rubber spatula

  • Sharp knife

  • Small pot with lid

Nutritional Information

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Sweet Potato Fries

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Recipe by:

Chef Jean Galton

Serving Size

Serves 6, 8-10 fries per serving

Ingredients

  • 4 medium sweet potatoes

  • 1½ teaspoons paprika

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1⁄8 teaspoon cayenne pepper

  • 1 Tablespoon canola oil

  • Non-stick cooking spray

Materials

  • Baking sheet

  • Cutting board

  • Fork

  • Large bowl

  • Measuring spoons

  • Sharp knife

Nutritional Information

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Instructions

1. Preheat oven to 450°F.

2. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel.

3. Leaving skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

4. In a large bowl, mix paprika, salt, ground black pepper, and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

5. Add sweet potato strips to the bowl. Toss until they are coated on all sides.

6. Coat baking sheet with non-stick cooking spray. Place sweet potatoes in a single layer on the sheet.

7. Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are tender.

Chef's Notes

  • For easier cleanup, line the baking sheet with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the sheet.

  • White baking potatoes can be used in place of all or part of the sweet potatoes.

  • For milder flavor, dust the potatoes with 1½ teaspoons of curry powder and ¾ teaspoon of salt in place of the cayenne seasoning.

  • For the crispiest fries, be sure sweet potatoes do not lie on top of each other on the baking sheet. You may need to cook in two batches

Tuna Boats

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Recipe by:

Cooking Matters

Serving Size

Serves 4, 1/2 cucumber and 6 ounces filling per serving

Ingredients

  • 2 large cucumbers

  • 1 lemon

  • 2 green onions

  • 1 (6-ounce) can low-sodium tuna, packed in water

  • 1 (15 ½-ounce) can white beans

  • 1 Tablespoon canola oil

  • 1 Tablespoon Dijon or country mustard

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

Materials

  • Box grater

  • Can opener

  • Colander

  • Cutting board

  • Fork

  • Measuring spoons

  • Medium bowl

  • Sharp knife

  • Small bowl

  • Spoon

  • Vegetable peeler

Nutritional Information

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Instructions

1. Rinse cucumbers. Peel off skin every ¼ inch, all the way around. Cut lengthwise. Scoop out the seeds with a small spoon.

2. Rinse lemon. Zest using the small holes of a box grater. Cut in half. In a small bowl, squeeze juice. Discard seeds.

3. Rinse and chop green onions.

4. Drain tuna. In a colander, drain and rinse beans.

5. In a medium bowl, mash beans lightly with a fork.

6. Add green onions, tuna, oil, mustard, salt, pepper, lemon zest, and 2 Tablespoons of the lemon juice to beans. Mix with a fork.

7. Fill each cucumber half with ¼ tuna mixture. Serve.

Chef's Notes

  • For a snack or party food, cut cucumbers into thick slices. Do not remove seeds. Place a dollop of tuna mixture on top.

  • Add chopped bell pepper or celery for extra nutrition and crunch.

  • Try canned salmon, packed in water, instead of tuna.

Northwest Apple Salad

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Recipe by:

Chef Linette True

Serving Size

Serves 4, 3/4 cup per serving

Ingredients

  • 2 medium Granny Smith apples

  • 2 Tablespoons dried fruit, such as raisins, dried cranberries, or dried currants

  • 3 Tablespoons plain low-fat yogurt

  • 1 Tablespoon whole, shelled walnuts

Optional Ingredients:

  • 1 Tablespoon honey

Materials

  • Cutting board

  • Measuring spoons

  • Medium bowl

  • Sharp knife

  • Small skillet

Nutritional Information

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Instructions

1. Rinse and remove cores from apples. Do not peel. Cut into 1-inch pieces. Place in medium bowl.

2. Add dried fruit and yogurt to bowl. Mix well.

3. In a small skillet over medium heat, toast nuts until golden brown and fragrant. Watch closely so they do not burn. Remove from pan and let cool.

5. Chop cooled nuts with a knife. Or, put in a plastic bag and crush with a can.

6. Add crushed nuts to bowl. If using, add honey. Toss and serve.


Chef's Notes

  • Use any kind of apple in this recipe.

  • Use any kind of nuts in place of walnuts. Or, omit nuts if someone has an allergy.

Moroccan Carrot Salad

Recipe by:

Chef Nadine Nelson

Serving Size

Serves 6, ¾ cup per serving

Ingredients

  • 6 medium carrots

  • ½ small onion

  • 1 large lemon

  • 3 Tablespoons canola oil

  • 1 teaspoon curry powder

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • ¼ cup dark or golden raisins

Materials

  • 2 small bowls

  • Box grater

  • Cutting board

  • Measuring cups

  • Measuring spoons

  • Medium bowl

  • Sharp knife

  • Vegetable peeler

Nutritional Information

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Instructions

1. Rinse and peel carrots and onion.

2. Shred carrots with a grater. Dice onion.

3. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.

4. In a medium bowl, combine carrots and onions.

5. In a second small bowl, combine oil, curry powder, salt, pepper, and 2 Tablespoons of the lemon juice. Mix well. Let marinate 5 minutes.

6. Pour liquid mixture over carrots and onions. Stir in raisins. Mix well.

Chef's Notes

  • Replace half of the carrot with grated jicama or apples.

  • For best taste, allow flavors to blend before serving. Let sit 15–20 minutes after you have mixed in the sauce in step 6.

  • Serve as a colorful side dish for fish, poached chicken, or baked or broiled chicken legs.

  • Layer onto a sandwich with lean turkey and fresh veggies like cucumber.

Steak and Spinach Salad

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Prep 5 m

Cook 10 m

Ready In 15 m

Recipe By:Rena

"The perfect main course for salad lovers. This salad uses fresh spinach instead of lettuce."

Ingredients

  • 6 cups fresh spinach, rinsed and dried

  • 1/3 cup dried cranberries

  • 1/3 cup walnut halves

  • 1 tomato, sliced

  • 1 pound top round steak, thinly sliced

  • 1 pinch salt

  • 1 pinch ground black pepper

Directions

  1. Arrange spinach on a large plate. Sprinkle with cranberries and walnuts, and arrange tomato slices on top. Set aside.

  2. In a non-stick skillet (or a regular skillet coated with non-stick spray) cook steak over medium heat until no pink remains and steak is thoroughly cooked.

  3. Arrange cooked steak over salad. Sprinkle salt and pepper on top, and drizzle with your favorite dressing. Note: I suggest using a light flavored dressing. Citrus dressings taste especially good on this salad!

© 2019 Allrecipes.com


Delicious Ham and Potato Soup

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Prep 20 m

Cook 25 m

Ready In 45 m

Recipe By:ELLIE11

"This is a delicious recipe for ham and potato soup that a friend gave to me. It is very easy and the great thing about it is that you can add additional ingredients, more ham, potatoes, etc and it still turns out great."


Ingredients

  • 3 1/2 cups peeled and diced potatoes

  • 1/3 cup diced celery

  • 1/3 cup finely chopped onion

  • 3/4 cup diced cooked ham

  • 3 1/4 cups water

  • 2 tablespoons chicken bouillon granules

  • 1/2 teaspoon salt, or to taste

  • 1 teaspoon ground white or black pepper, or to taste

  • 5 tablespoons butter

  • 5 tablespoons all-purpose flour

  • 2 cups milk

Directions

  1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.

  2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.

  3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

Open-Faced Tuna Sandwiches with Arugula and Sweet-Pickle Mayonnaise

Open-Faced Tuna Sandwiches with Arugula and Sweet-Pickle Mayonnaise

Total: 20 min

Prep: 10 min

Cook: 10 min

Yield: 4 servings

Level: Easy

  • 1/2 cup mayonnaise

  • 1/2 cup finely diced sweet pickles (about 2 pickles)

  • 4 (4 to 6-ounce) albacore tuna steaks

  • Kosher salt and freshly ground black pepper

  • Olive oil, for drizzling, plus 1/4 cup

  • 4 teaspoons herbs de Provence

  • 4 slices sharp white Cheddar or other cheese

  • 1 (1-pound) loaf ciabatta bread

  • 2 cups arugula or other lettuce

Directions:

For the mayonnaise: In a small bowl, mix together the mayonnaise and sweet pickles until smooth. For the sandwiches: Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Season the tuna with salt and pepper. Drizzle with the oil and sprinkle with the herbs de Provence. Grill for 3 to 4 minutes on each side for medium-rare.

Place a slice of cheese on each piece of fish during the last minute of grilling. Using a pastry brush, brush the bottom half of the bread with 1/4 cup of olive oil. Cut into 4 pieces, each about 4-inches long and 3-inches wide. Grill, cut side down, for 30 seconds to 1 minute until toasted and golden. Spread the grilled bread with the sweet pickle mayonnaise. Place a tuna steak on top. Top with the arugula and drizzle with olive oil. Season with salt and pepper, to taste, and serve


Firefighter's Meatloaf

Prep 15  min

Cook 1 h 15 m

Ready In 1 h 30 m

Recipe By:Yumbolt

"Firefighters all across Canada can't get enough of this Dijon mustard and salsa meatloaf. Serve with baked beans and greens. Leftover sandwiches are great the next day."

Ingredients

  • 2 slices whole wheat bread

  • 2 pounds ground beef/any ground meat

  • 1 green onion, chopped (or 1 tbsp chives)

  • ½ yellow onion, chopped

  • 1 cup medium salsa

  • 2 tablespoons whole grain Dijon mustard

  • 1 teaspoon Worcestershire sauce

  • 2 tablespoons minced garlic

  • salt and pepper to taste

  • 1 tablespoon barbeque sauce

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).

  2. Soak the bread in warm water in a small bowl. Place the beef in a large bowl. Drain bread and add to beef along with green onion, onion, salsa, Dijon mustard, Worcestershire sauce, garlic, salt and pepper. Mix by hand until well blended. Form into a loaf and place in a greased loaf pan.

  3. Bake for 1 hour in the preheated oven. Drain off excess fat and top with barbeque sauce. Return to the oven and bake for an additional 15 minutes.


Serve with green salad and potatoes for a healthy meal



HEALTHY CAULIFLOWER MASHED POTATOES

prep time: 10 MINS

cook time: 10 MINS

total time:20 MINS

author: AS EASY AS APPLE PIE

servings:4

Healthy Cauliflower Mashed Potatoes - A creamy, delicious, gluten free, low carb, paleo and vegan alternative to mashed potatoes.

INGREDIENTS

  • 1 medium head cauliflower (3 lbs / 1.3 Kg) trimmed and cut into florets

  • 3 cloves garlic

  • 1 tablespoon extra virgin olive oil

  • 1/2 teaspoon salt

  • 1/8 teaspoon freshly ground black pepper

  • For garnish: chopped fresh thyme, extra virgin olive oil, homemade flavored salt, freshly ground black pepper