Tag: Health Food

Caramelized Brussels Sprouts & Chorizo:

Ingredients

• 2 large chorizos
• 1 Tbsp olive oil
• Handful ofbrussels sprouts

Instructions

• Remove chorizo from the casings and fry in a medium saute pan until fully cooked.
• Meanwhile, clean and trim the brussels sprouts and cut them into quarters.
• When the chorizo is cooked, remove from the pan and set aside
• Making sure your pan is hot, drop in the brussels sprouts and stir to coat in the chorizo grease. Cook for about 8 – 10 minutes, tossing occasionally to make sure they don’t burn – but not too much or they won’t get nicely caramelized which is key to the flavor your looking for. Add the chorizo back to the pan along with the olive oil and cook for another 2 minutes until all of the flavors have blended

Zucchini Lasagna:

Ingredients

• 4 large zucchini, sliced about 1/4 inch thick
• 1 teaspoon olive oil
• 3 cloves garlic, minced
• 1 small yellow onion, diced
• 1 green pepper, diced
• 1 pound extra lean ground turkey
• 1 – 14 oz can tomato sauce
• 1 – 14 oz can crushed tomatoes
• 2 teaspoon dried oregano
• handful of basil, finely chopped (about 1/4 cup)
• handful of parsley, finely chopped (about 1/4 cup)
• 15 oz part skim ricotta
• 1 egg white
• 1/4 cup grated Parmesan cheese
• shredded mozzarella cheese

Instructions

• Preheat oven to 375 degrees F.
• Place sliced zucchini on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the zucchini a bit. This is a critical step.
• While the zucchini noodles are roasting, you can make the turkey meat sauce. Heat olive oil in a large skillet over medium high heat.
• Add garlic, onions, and peppers and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don’t burn it. Add in ground turkey and cook until no longer pink.
• Add in tomato sauce, crushed tomatoes, oregano, basil, parsley, and a few dashes of red pepper flakes. Bring to a boil, then reduce heat to low and simmer 25 to 30 minutes or until sauce thickens up. Season with salt and pepper to taste. Remove from heat to cool.
• In a medium bowl, combine egg white, ricotta, and Parmesan. Season with a bit of salt and pepper. Add in 1/2 cup of the slightly cooled meat sauce and stir to combine
• To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9×13 inch baking pan coated with nonstick cooking spray.
• Place zucchini slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the mozzarella on
• Repeat layers again starting with the meat sauce, zucchini slices and ricotta mixture and finishing with mozzarella
• Cover with foil and bake for 30 min.
• Remove foil and bake for 15 minute longer uncovered.
• Serve with a side salad

Broccoli Cheddar Soup:

Ingredients

• 1 (24 ounce) bag frozen baby broccoli florets
• 1 carrot, peeled and julienned
• 5 tablespoons butter
• 1-1/2 cups chopped onion
• ½ cup all purpose flour
• 3 cups chicken broth or stock
• 2-1/2 cups low-fat 1% milk
• 8 ounces reduced-fat sharp cheddar cheese, finely shredded
• ½ teaspoon minced garlic
• ¼ teaspoon nutmeg
• 1 bay leaf
• 1-1/2 teaspoons salt (more or less, to taste)
• 1 teaspoon pepper (more or less, to taste)
• 1/4 cup grated Parmesan cheese

Instructions

• Place frozen broccoli florets and carrots in large pot, cover with water.
• Bring to a boil over medium high heat and boil for 3 minutes.
• Drain vegetables in a colander and set aside.
• In a large soup pot, melt butter over medium heat.
• Add onions and saute until tender, about 3 minutes.
• Add in flour, about a tablespoon at a time, while stirring with a whisk constantly.
• Once all of the flour is added and there is a nice paste formed, slowly add chicken broth, stirring constantly with whisk.
• Add milk slowly, continuing to stir.
• Bring to a boil over medium heat, stirring constantly.
• Once mixture reaches a boil, slowly add cheese, stirring constantly, until cheese is melted.
• Add broccoli and carrots, salt, pepper, garlic, nutmeg, and bay leaf. Stir well to combine.
• Reduce heat to low and cover. Cook over low heat for 20 minutes, stirring occasionally.

Bacon & Mushroom Frittata:

Ingredients

• 2 tablespoons olive oil
• 1/2 cup sliced fresh mushrooms
• 1/2 cup crumbled garlic-and-herb feta cheese
• 12 large eggs, beaten
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon table salt
• 1 10-ounce can mild diced tomatoes and green chilies, drained
• 3 hickory-smoked bacon slices, cooked and chopped
• 1/2 (6 ounce) package fresh baby spinach
• 1 garlic clove, minced

Instructions

• Preheat oven to 350 degrees. Heat oil in a 10-inch (2-inch deep) ovenproof non-stick skillet over medium high heat. Saute mushrooms in hot oil 2 to 3 minutes or until browned.
• Add bacon, tomatoes and green chilies, salt, and pepper, and cook, stirring often, 2 to 3 minutes or until spinach is wilted. Add eggs, and sprinkle with cheese. Cook 3 to 5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions flows underneath.
• Bake at 350 degrees for 12 to 15 minutes or until set and lightly browned. Remove from oven, and let stand 5 minutes. Slide frittata onto a large platter, and cut into 6 to 8 wedges. Serve immediately.

Baked Sweet Potatoes with Black Beans:

Ingredients

• 2 medium sweet potatoes
• 1 15-ounce can black beans, rinsed
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons reduced-fat sour cream
• 1/4 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 2 teaspoons extra-virgin olive oil
• 1 medium tomato, diced

Instructions

• Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425°F until tender all the way to the center, about 1 hour.)
• Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
• When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
• Turn over and cook another 4-5 minutes.

Mediterranean Salmon Skewers:

Ingredients

• 2 salmon filets, skin removed and cut into 1″ pieces
• 1 yellow pepper, de-seeded and cut into chunks
• 1 red pepper, de-seeded and cut into chunks
• 1 lemon, zested and juiced
• 1 zucchini, cut into 1″ pieces
• 1/8 tsp pepper
• 1/2 tsp salt
• 4 tbsp olive oil
• 2 tsp dried oregano

Instructions

• In bowl large enough to fit salmon, combine the oregano, olive oil, salt, pepper, lemon zest, and lemon juice. Stir thoroughly.
• Toss salmon and vegetables in marinade and let marinate for 30 minutes in refrigerator.
• After 30 minutes, place salmon and vegetables onto 2-4 skewers, depending on the size of your skewers.
• If using wooden skewers, make sure to soak them prior to use.
• Heat grill to medium-high heat.
• Place skewers on grill and let cook for 5-6 minutes.
• Brush with more marinade if you have some.
• Turn over and cook another 4-5 minutes.

Chicken Pot Pie:

Ingredients

• For the crust – 1 cup all-purpose flour, plus more for dusting
• 1/4 teaspoon baking powder
• 1/4 teaspoon fine salt
• 4 tablespoons cold unsalted butter, cut into small pieces
• 1 large egg
• 2 tablespoons 2% milk

• For the Filling:
• 2 small russet potatoes
• 4 1/2 cups low-sodium chicken broth
• 5 medium carrots, cut into large chunks
• 1 to 2 teaspoons chopped fresh thyme
• 1 large onion, finely diced
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons all-purpose flour
• 1/3 cup 2% milk
• 3 stalks celery, sliced
• 3 cups shredded rotisserie chicken, skin removed
• 1/2 cup fat-free plain Greek yogurt
• 1 cup frozen peas
• 1/2 cup minced fresh parsley
• Kosher salt and freshly ground pepper

Instructions

• Prepare the crust: Pulse the flour, baking powder and salt in a food processor until combined. Add the butter, one piece at a time, pulsing until the mixture looks like coarse meal. Separate the egg; refrigerate the egg white. Beat the egg yolk and milk in a bowl, then add to the food processor, pulsing until the dough comes together. Turn out onto a lightly floured surface and gather into a ball. Flatten into a disk, wrap in plastic wrap and chill at least 1 hour.
• Meanwhile, make the filling: Preheat the oven to 425 degrees F. Prick the potatoes with a fork and bake directly on the oven rack until tender, about 45 minutes. Cool slightly, then peel and break into small pieces.
• Bring the chicken broth, carrots and thyme to a simmer in a small saucepan over medium heat and cook 2 minutes; cover and keep warm. Meanwhile, heat the olive oil in a large pot over medium heat. Add the onion and cook until soft, about 8 minutes. Sprinkle in the flour and stir until lightly toasted, about 3 minutes. Add the milk, celery, potato pieces and the warm broth mixture and simmer until thickened, about 15 minutes. Remove from the heat and stir in the chicken, yogurt, peas and parsley. Season with salt and pepper
• Transfer the filling to a 2-quart casserole dish. Roll out the dough on a lightly floured surface until about 1/2 inch thick and slightly larger than the dish. Beat the reserved egg white in a bowl; brush over the dough and season with salt and pepper. Press the dough against the sides of the dish. Place on a baking sheet and bake until the crust is golden brown, 20 to 25 minutes.

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