1390

Entrées

Robby’s Rockin’ Turkey Chili

 

Ingredients:

  • 2 tbsp. vegetable oil
  • 1 yellow onion, diced
  • 6 jalapeno peppers, diced (optional)
  • 1 clove garlic, minced
  • 1 lb. fresh ground turkey
  • 1 28 oz. can crushed tomatoes
  • 2 tbsp. cumin
  • 5 tbsp. chili powder
  • salt
  • pepper
  • 1 16 oz. can black beans
  • 1 16 oz. can pinto beans

Directions:

  1. Sauté diced onion, jalapeno, and minced garlic in oil until soft.
  2. Add turkey and cook turkey until brown.
  3. Add some chili pepper, cumin, and salt.
  4. Add crushed tomatoes and bring to a boil.
  5. Add more spices. Add black beans and pinto beans and bring from a boil to low heat.
  6. Add more spices; simmer on low heat for 30 minutes.
  7. Serve hot with cheese, sour cream, and/or scallions. Bon appetit!

Salmon Summer Rolls

By Deanna Ronne and Laura Cipullo Whole Nutrition Services Team

These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.1

Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.2,3

Ingredients:

  • rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
  • carrots
  • avocado
  • cucumber
  • spinach/spring mix/ lettuce
  • salmon

Optional Sauce:

  • ¼ cup soy sauce (reduced sodium)
  • 1 tbs honey
  • siracha sauce (to taste, 1 tbs for a mild sauce)

Directions:

  1. In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
  2. Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
  3. Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
  4. Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
  5. Enjoy! The optional sauce can also be used as a delicious dipping sauce.
  1. III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
  2. Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
  3. Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.

Pork Chops and Apple Salad

Straight from my Diabetes Comfort Food Diet Cookbook, I’m excited to share this recipe for refreshing pork chops and Apple salad. Perfect for the end of summer and upcoming apple season this fall!

Ingredients:

For Apple Salad:

  • 2 tbsp (30mL) balsamic vinegar
  • 1 tbsp (15mL) Dijon mustard
  • 2 apples, finely sliced, lengthwise
  • 1 head Bibb lettuce, chopped
  • 2 (500mL) cups spinach
  • 1 stalk celery, sliced
  • 1/2 onion sliced
  • 1/4 cup (60mL) crumbled, reduced-fat blue cheese

For Pork Chops:

  • 4 bone-in pork loin chops (each 6oz/175g)
  • 1/8 tsp (.5mL) salt
  • 1 tbsp (15mL) chopped, fresh thyme (or 1tsp/5g dried)
  • 1 clove garlic, minced 

Directions:

For Apple Salad:

In a large bowl, whisk together vinegar and mustard. Add apples, lettuce, spinach, celery and onion. Toss to coat. Sprinkle with blue cheese, set aside.

For Pork Chops:

Season each pork chop with salt, thyme and garlic. Heat a large skillet with cooking spray over medium heat. Cook the pork chops for 8 minutes, turning once or until lightly browned and a thermometer inserted in the center of the chop reads 145F and the juices run clear. Serve with the apple salad.

Enjoy!

Greek Yogurt Marinated Chicken

Photo Courtesy of Cooking Light

To prepare for the upcoming school year, I’ve been trying to focus on finding meals I can make ahead and then have ready to heat and eat during the week.  This yogurt marinade recipe is my recent favorite because in addition to a marinade for chicken, I’ve also used the recipe as a sauce or even dressing for other meals and side dishes. It keeps chicken moist–whether grilled or baked–and is a tangy and fresh compliment to seasonal veggies and sides!

Makes 4 servings (marinates 4 chicken breast fillets)

Ingredients:

  • 2 cups Greek yogurt, plain
  • 2 tbsp honey
  • 1 medium lemon, juiced
  • 1/4 cup cucumber peeled and diced, finely
  • 2 medium strawberries diced, finely
  • 1/4 medium onion, diced
  • 1-2 cloves garlic, made into paste
  • 1 tbsp olive oil
  • Salt & pepper

Directions:

  1. In medium bowl, stir to combine yogurt, olive oil, lemon juice and honey.
  2. Dice onion, cucumber and strawberry. Paste garlic. Combine all with yogurt mixture.  Season with salt and pepper.

For Marinade: Pour into gallon-sized ziplock to cover chicken breasts and squeeze bag to coat chicken.  Allow to marinade in refrigerator overnight. Grill or bake chicken to desired doneness, checking for an internal temperature of 165F.

For Sauce: Chill yogurt mixture in airtight container and enjoy with veggies, grains, salads or proteins as a dipping sauce or dressing.

Enjoy!

Slow Cooker Lasagna

Photo Courtesy of Cooking Light

Ingredients:

  • 1.5 pounds ground beef or pork
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 tsp Italian seasoning
  • 1 ½ tsp salt
  • 1 24-oz jar spaghetti sauce
  • 8 oz tomato sauce
  • 6 oz tomato pasta
  • 3 eggs
  • 1 15-oz container ricotta cheese
  • 6 cups fresh spinach
  • 2 zucchini, shredded or sliced
  • 1 cup parmesan cheese
  • 2 cups shredded mozzarella, divided
  • 3 Tbsp water

Directions:

In a large skillet over medium heat cook the ground beef, onion, and garlic until brown. Add the spaghetti sauce, tomato sauce, tomato paste, salt, and Italian seasoning and stir until well incorporated. Cook until heated through.

In a large bowl mix together the ricotta cheese, egg, grated Parmesan cheese, and 1 cup shredded mozzarella cheese.

Spray the crock with nonstick spray. Spoon a layer of the meat mixture onto the bottom of the slow cooker. Add a layer of the uncooked lasagna noodles. Break to fit noodles into slow cooker. Top noodles with a portion of the cheese mixture. Next layer 2 cups spinach and 1/3 of the zucchini. Repeat the layering of sauce, noodles, cheese and veggies until all the ingredients are used. Top with remaining 1 cup of mozzarella. Drizzle water around the edges of the crock.

Cover, and cook on LOW setting for 5 to 6 hours.

Let sit for 30 minutes or more and then slice and serve.