Mealtime Favorites

• Avocado Egg Salad
  Read More

  Ingredients

  • ⅓ ripe avocado
  • 1 hardboiled egg
  • ⅓ cup refrigerated sauerkraut
  • Fresh black pepper, to taste
  • Whole grain bread, pita, tortilla or crackers to serve (optional)
  • Fresh spinach, spring greens or romaine lettuce for serving (optional)

  Instructions

  1. Dice avocado and egg into bite-size pieces into a small bowl. Mash avocado and egg lightly with a fork and stir to incorporate. 
  2. Add sauerkraut to avocado and egg mixture and stir to combine. Season with black pepper to taste. 
  3. Serve as desired with crackers, as a topping for toast, or as a sandwich filling. I love to fill a whole wheat pita pocket with this salad along with fresh greens.
  4. Serve immediately and enjoy!

  Note: This recipe makes one serving, but can easily be multiplied. 

  

• Baked Chicken Parmesan
  Read More

  Ingredients

  •  1½ lbs thinly sliced chicken breast
  • 1 egg
  • ¼ cup milk
  • ¾ cup whole wheat panko breadcrumbs, unseasoned
  • ¼ cup Parmesan cheese
  • 2 tsp Italian seasoning

  Instructions

  1. Preheat oven to 400º. Line a baking sheet with a piece of parchment paper.
  2. Combine breadcrumbs, Parmesan and seasonings in a shallow dish.
  3. In a medium bowl, whisk together egg and milk. Add chicken and toss to coat.  
  4. Making sure to let any extra egg drip off the chicken, transfer each piece, one at a time, to the breadcrumbs. Press crumbs to both sides of the chicken. Transfer chicken to the parchment lined baking sheet.  
  5. Bake for 12–15 minutes, or until breading is starting to brown and internal temperature is at least 165º. Remove from the oven and top each piece of chicken with some marinara sauce. Then sprinkle mozzarella cheese over each piece. Return chicken to the oven for a minute or two to melt cheese. Serve immediately with marinara zoodles, your favorite pasta or a colorful vegetable side dish.

• Balsamic Roasted Cabbage Steaks
  Read More

  Ingredients

  • 1 head of red cabbage
  • 3 Tbsp olive oil
  • 2 Tbsp balsamic vinegar
  • ½ tsp Dijon mustard
  • 1 clove garlic, minced
  • ½ tsp honey
  • Salt and pepper to taste

  Instructions

  1. Preheat oven to 400°.
  2. Lightly coat a rimmed baking sheet with oil or cooking spray.
  3. Rest the base of the cabbage on a cutting board. Using a serrated knife, slice into ¾–1” thick slices. Transfer to a baking sheet.
  4. To make the glaze, combine olive oil, balsamic vinegar, Dijon mustard, garlic and honey in a small bowl and whisk to combine. Brush glaze all over both sides of the cabbage steaks.  
  5. Cook for 20–25 minutes, or until crisp tender and starting to brown around the edges. Serve warm. 

   

  Switch it up! Try using green cabbage or cauliflower! Use the same glaze or simply brush each side with olive oil and season with salt and pepper. Roast per recipe instructions.  

• Basic Fried Rice
  Read More

  Ingredients

  • 1 cup uncooked brown rice (makes approx. 3 cups cooked)
  • 1 Tbsp oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 12 oz package frozen peas and carrots
  • 2 eggs, lightly beaten
  • 3 Tbsp reduced sodium soy sauce
  • 1 cup shelled edamame (optional)
  • ½–1 cup cooked protein such as chicken, shrimp, beef, pork or ham (optional)

  Instructions

  1. Cook rice according to package instructions. Rice may be cooked 1–2 days ahead of time.
  2. In a large nonstick skillet or wok, heat oil over medium-high heat. Add diced onion and cook 2–3 minutes or until translucent. Add garlic and cook another minute. Add frozen peas and carrots, edamame and any other protein you are using. Cook a few minutes until vegetables are heated through.
  3. Move vegetables to one side of the skillet. In the other side, add lightly-beaten eggs and cook, stirring occasionally until eggs are cooked through. Mix eggs and vegetables together.
  4. Add cooked rice and stir until heated through. 
  5. Drizzle soy sauce over fried rice and stir to coat. 
  6. Serve immediately as a main dish (serves 4) or a side dish (serves 6–8).

   

  Note: Using store-brand ingredients and edamame, this basic fried rice recipe costs around $0.99–$3.95 per serving! (Other optional protein is not included in cost.)

• Butternut Squash Mac & Cheese
  Read More

  Ingredients

  •  2 cups diced butternut squash, peeled, seeds removed
  • 1 small onion, diced
  • 3 cloves garlic, chopped
  • ½ cup chicken or vegetable stock
  • ½ tsp dried thyme
  • ½ tsp salt
  • 1 lb whole wheat elbow macaroni (or your favorite type of pasta), cooked according to package instructions 
  • 8 oz shredded cheddar cheese
  • 4 oz ⅓-less fat cream cheese
  • Nutmeg or smoked paprika to taste – a dash or two (optional)

  Instructions

  1. Place squash, onion, garlic, stock and thyme into a slow cooker. Cover and cook on high for four hours or on low for eight hours, or until vegetables are very tender.  
  2. Puree vegetables until smooth using an immersion blender or a regular blender. If using a regular blender, transfer puree back to the slow cooker.
  3. Add cheeses, salt and desired spices to the warm vegetable puree and stir until cheese is melted. Add cooked pasta and stir to combine. Serve immediately and enjoy!

• Cauliflower Crust Pizza
  Read More

  Ingredients

  • Two 12 oz bags riced cauliflower*
  • 2 eggs
  • 3 oz reduced fat cream cheese
  • 2 tsp dried oregano
  • ½ cup pizza sauce
  • 1½ cups part-skim shredded mozzarella cheese
  • Your favorite toppings (turkey sausage, pepperoni, ham, olives, peppers, mushrooms… whatever you like!)

  Instructions

  1. Empty bags of riced cauliflower into a large microwavable bowl and heat until cauliflower is tender. Set aside until cauliflower is cool enough to work with.
  2. Lay a clean dish towel out on your work surface. Transfer cauliflower to the center of the towel, wrap tightly and squeeze out as much excess liquid as possible. You’ll be shocked how much comes out!
  3. Transfer cauliflower back to the original bowl. Add eggs, cream cheese and oregano; mix until very well combined.
  4. Transfer cauliflower dough to a baking sheet lined with parchment paper. Press dough into a circle or rectangle, keeping it about ⅓” thick.  
  5. Bake in a 400° oven for 35–40 minutes or until the crust is firm and golden brown.
  6. Remove from the oven and add desired sauce, cheese and toppings. Return to the oven and bake for an additional 5–10 minutes, or until the cheese has melted.
  7. Serve and enjoy immediately!

   

  *Bags of riced cauliflower are available in the freezer section of most grocery stores. You can also make your own riced cauliflower by washing, grating to a rice-like consistency, then heating in the microwave for 3–5 minutes in a microwave-safe dish.

  Tip: For a quick meal, double this recipe and freeze the extra crust (before the toppings are added).  Wrap in foil and freeze up to 3 months. When ready to serve, remove from the freezer, add toppings and bake at 400° until the cheese has melted.

• Chicken Teriyaki Kebabs
  Read More

  Ingredients

  • 1 lb boneless, skinless chicken thighs
  • ¼ cup reduced sodium teriyaki sauce
  • ½ Tbsp canola oil

  Instructions

  1. Whisk teriyaki sauce and oil together in a large bowl. 
  2. Cut chicken into bite-sized pieces. Put chicken pieces in the bowl and toss to coat with sauce.
  3. Preheat grill to medium-high.
  4. Thread chicken onto skewers. Grill, turning once until chicken is charred and no longer pink (about 10–12 minutes).

   

  Kebab serving suggestions: To round out the meal, serve kebabs with a whole grain such as brown rice, quinoa or whole wheat couscous and a green salad.

• Crock Pot Pork Tenderloin
  Read More

  Ingredients

  • 2 lbs pork tenderloin
  • ¼ cup soy sauce, tamari or coconut aminos
  • 1 ½ Tbsp yellow mustard
  • 2 Tbsp olive oil
  • 3 Tbsp maple syrup
  • 1 tsp onion powder
  • 1 ½ tsp garlic powder
  • ¼ cup onion, diced

  Instructions

  1. Place tenderloin in a slow cooker.
  2. In a small bowl, prepare marinade by mixing together remaining ingredients.
  3. Pour marinade over the tenderloin in the slow cooker.
  4. Cook on low for 4–5 hours or until internal temperature reaches at least 145-160˚. Cooking pork in a slow cooker decreases the chance of it getting too dry, so opting for the higher temperature will still yield a delicious product.
  5. To serve, transfer tenderloin to a serving platter, slice and pour some of the remaining cooking juices over the meat to add flavor and moisture. Enjoy!

   

  Umami (noun | oo-mah-mee)

  a taste sensation that is meaty or savory — imparted by glutamate and certain other amino acids — often considered to be one of the basic taste sensations along with sweet, sour, bitter and salty.

• Egg Roll in a Bowl
  Read More

  Ingredients

  • 1 lb ground turkey, chicken, beef or pork
  • 1 large onion, diced
  • 2 bags shredded cabbage (coleslaw) or a small head of cabbage, shredded
  • 1½ cups shredded carrots
  • 4 garlic cloves, minced
  • 1 Tbsp grated fresh ginger or 1 tsp dried ginger
  • ½ tsp black pepper
  • 1 Tbsp sesame oil or another oil of choice
  • 1–2 Tbsp olive oil
  • 3 Tbsp reduced sodium soy sauce

  Instructions

  1. Prior to cooking, wash and prepare all of your vegetables.
  2. Prepare the sauce by combining the garlic, ginger, black pepper, sesame oil, 1 Tbsp olive oil, and soy sauce in a small bowl.
  3. In a very large skillet or wok, cook ground meat and onions, using a spatula to crumble the meat as it browns. If using a very lean meat, add 1 Tbsp of olive oil as it cooks to help prevent the stir-fry from sticking.  
  4. Add the shredded cabbage and carrots. Cook, stirring occasionally, for 5 minutes. 
  5. Add the sauce and stir to combine. Continue cooking, stirring occasionally, 5–10 minutes or until the cabbage is tender. Serve and enjoy!

• Eggplant Steak
  Read More

  Ingredients

  • 2 large eggplants
  • 1½ Tbsp oil of choice
  • 1 tsp smoked paprika
  • ½ tsp black pepper
  • ¼ tsp salt
  • ⅓ cup drained oil-packed sun-dried tomatoes
  • ¼ cup pitted Kalamata olives
  • ¼ cup pitted green olives
  • 2 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • ¼ cup fresh, whole basil leaves or 1 tsp dried basil

  Instructions

  1. Cut eggplants lengthwise into ½–¾” thick slices. Reserve ends for another use. Mix paprika, salt and pepper together in a small bowl. Brush both sides of eggplant slices with oil and sprinkle with seasoning blend.  
  2. Add sun-dried tomatoes, olives and basil to a mini food processor. Pulse until finely chopped. Transfer mixture to a small bowl and add olive oil and vinegar. Stir to combine.  
  3. Preheat a grill pan or outdoor grill. Grill over medium-high heat for 2–4 minutes per side, or until lightly charred and tender.  
  4. Remove eggplant steaks from heat. Top with the tomato and olive relish. Serve immediately.  

• Fish Tacos
  Read More

  Ingredients

  Tacos

  • 1 lb white fish (mahi mahi, halibut, cod or tilapia)
  • 1 Tbsp oil (Avocado, olive, or canola)
  • 2 Tbsp lime juice
  • 3 tsp Live It salt free taco seasoning
  • Salt and pepper to taste
  • 6 corn or flour tortillas (6 inch)

   

  Slaw

  • 2 cups shredded cabbage, red or green
  • ¼ cup fresh cilantro, chopped
  • ¼- ½ cup thinly sliced onion, or use sliced scallions for a milder flavor
  • 5 Tbsp lime juice
  • 1 Tbsp olive oil
  • Salt and pepper to taste

   

  Optional topping ideas

  • Cilantro lime dressing
  • Avocado
  • Sliced radishes
  • Fresh cilantro sprigs
  • Sour cream
  • Hot sauce

  Instructions

  1. In a medium container with a tight fitting lid, mix together 1 Tbsp oil, 2 Tbsp lime juice and taco seasoning. If desired, season with salt and pepper. Add fish and toss to coat with marinade. Let fish marinade for 20–30 minutes.
  2. While fish is marinating make the slaw by mixing together shredded cabbage, chopped cilantro, onion, lime juice and olive oil. Season with salt and pepper to taste.
  3. Preheat an outdoor grill or indoor grill pan to medium heat. If using an outdoor grill, it is helpful to have a grill basket made for grilling fish. Fish has a tendency to flake and fall through the grates in the grill otherwise. Brush an indoor grill pan or outdoor grill basket with oil to prevent the fish from sticking. Grill for approximately 3 minutes per side, or until fish is cooked through and flakes easily with a fork.
  4. Transfer fish to a serving plate and break into pieces. Build fish tacos by placing a few pieces of fish on a tortilla, top with slaw and desired toppings. Enjoy!

• Fish Tacos in a Pinch
  Read More

  Ingredients

  • ¼ lb fish per person
  • Taco seasoning or your favorite seafood seasoning to taste
  • 2 corn tortillas per person
  • ½ cup shredded cabbage/slaw per person
  • ½ Tbsp coleslaw dressing per person
  • Lime juice to taste
  • Fresh cilantro or bottled cilantro paste to taste
  • Prepared cilantro-jalapeno sauce or your favorite taco sauce

  Instructions

  1. Preheat oven to 375°. Prepare a rimmed baking sheet by spritzing with non-stick cooking spray or oil. You could also line the baking sheet with parchment paper or a silicone baking mat.
  2. Place fish fillets on baking sheet and season as desired. Bake about 10 minutes or until fish flakes easily with a fork.
  3. While fish is baking, prepare slaw. Simply dress your cabbage with a small amount of prepared coleslaw dressing, fresh lime juice, and cilantro. Try keeping the prepared dressing on the lighter side to really let the flavor of lime and cilantro shine through!
  4. Heat corn tortillas by wrapping in a paper towel and microwaving for 30 seconds.
  5. When fish is done cooking, break the fillets into bite sized pieces with two forks.
  6. Build your fabulous, fast fish tacos! Fill each tortilla with about 2 oz fish. Drizzle your sauce of choice over the fish, top with slaw and enjoy! These fish tacos take me back to all of my favorite coastal destinations on even the busiest week nights; I hope you love them as much as my family does!

  

• Grilled Cheese & Kale Sandwiches
  Read More

  Ingredients

  • 8 slices multigrain bread
  • 8 slices mozzarella cheese
  • 1 lb kale, tough stems removed and leaves chopped
  • 3–4 Tbsp olive oil
  • Salt and pepper to taste

  Instructions

  1. Heat olive oil in a large skillet over medium-high heat.
  2. Add the kale to the skillet and cook until tender, stirring often (about 5 minutes). Season with salt and pepper to taste. Remove from heat.  
  3. Preheat a grill pan or griddle over medium heat. On a clean work surface, build the sandwiches: start with one slice of bread, top with a slice of cheese, then some cooked kale, a second slice of cheese and bread. Brush the top slices of bread with olive oil and place sandwiches, olive oil-side-down, on the preheated grill pan. Brush the other side of the sandwiches, now on top, with olive oil. Grill for 2–3 minutes on each side, or until cheese is melted. Serve immediately.

• The Ultimate Heart-Healthy Salmon Cake
  Read More

  Ingredients

  • 1 lb fresh salmon or 1 large can salmon (14.75 oz)
  • ¼ cup quick oats
  • ½ cup plain Greek yogurt
  • 1 egg 
  • ¼ cup finely chopped onion
  • 2 tsp dried dill
  • Pepper to taste

  Instructions

  1. Add salmon to a medium bowl, remove small bones and skin and flake with a fork.
  2. Add all remaining ingredients and stir to combine. Let mixture set at least 10 minutes.
  3. Spray a non-stick griddle with olive oil and heat to medium.
  4. Shape mixture into patties and cook on each side until lightly browned and firm.

• Homemade Corn Tortillas
  Read More

  Ingredients

  • 2 cups Masa Harina Corn Flour
  • ½ tsp salt
  • 1½- 2 cups hot water

  Instructions

  1. In a medium bowl, mix together corn flour and salt. Slowly add water and mix well. Start with 1½ cups water and add more as needed to form a dough that is neither too dry nor too sticky. Cover and let the dough rest for about an hour.
  2. Preheat a griddle to medium heat, DO NOT grease. Divide dough into approximately 12 pieces. Working with one piece at a time and keeping the rest covered, roll into a ball. Place the ball between two pieces of waxed paper. Flatten the ball to form a disk and then roll out with a rolling pin as thin as possible, approximately 6″ wide. Carefully remove the top piece of waxed paper, pick up the bottom piece of waxed paper with the tortilla and flip tortilla over onto the hot griddle. Cook for about a minute, and then flip to cook the other side for a few seconds.
  3. Serve immediately or store at room temperature in an air tight container for a couple days. Freeze for longer storage by arranging in a single layer on a baking sheet, place in freezer for a few hours and once frozen, transfer to a zip-top bag. Reheat frozen tortillas in a napkin or between paper towels. Corn tortillas need to be warm to be pliable.

• Homemade Spinach Tortillas
  Read More

  Ingredients

  • 1 cup chickpea flour
  • ⅓ cup tapioca flour
  • 2 oz spinach or kale leaves
  • 1 cup + 2 Tbsp water
  • ¼ tsp salt
  • Other spices as desired: cayenne pepper, garlic powder, herbs, etc.

  Instructions

  1. Place all ingredients in a blender or food processor and blend until very smooth.
  2. Heat a nonstick skillet over medium heat. Spritz with a small amount of oil or nonstick cooking spray.
  3. Pour about ¼ cup batter into the center of the skillet and gently tilt skillet in all directions to spread the batter into a thin circle. Cook 1–2 minutes or until set, then flip and cook another minute on the other side. Transfer to a plate and repeat with remaining batter. Makes 6–8 tortillas.
  4. Serve immediately filled with your favorite wrap, taco or burrito fillings. Unused tortillas may be refrigerated up to 3 days or frozen for longer storage—simply reheat in the microwave when ready to serve.

   

  Notes

  • If the batter is too thick, add more water.
  • You may use most other flours in place of the chickpea flour; even whole wheat flour may be used but the product will not be gluten free.

• Layered Enchilada Bake
  Read More

  Ingredients

  • 1 lb ground chicken or turkey
  • 1 cup onion, chopped
  • ½ cup green pepper, chopped
  • 15 oz can pinto beans, drained & rinsed
  • 15 oz can black beans, drained & rinsed
  • 10 oz can diced tomatoes with green chilies
  • ⅓ cup water
  • 1 Tbsp taco seasoning
  • 2 cups shredded cheddar cheese
  • 6 whole wheat tortillas
  • Non-stick cooking spray
  • 1 tsp olive oil

   

  Optional, for serving:

  • Chopped green onions
  • Fresh tomato, diced
  • Salsa
  • Sour cream or plain Greek yogurt

  Instructions

  1. Preheat oven to 350°.
  2. Add 1 tsp olive oil to a skillet or coat with cooking spray. Cook meat, onion and green pepper over medium heat until meat is fully cooked and vegetables are tender. Drain if necessary. 
  3. Add beans, tomatoes with chilies, water and taco seasoning to the skillet and bring to a boil.
  4. Reduce heat, cover and simmer for 10 minutes.
  5. Put a small amount of the meat mixture in the bottom of a greased pan, cut tortillas in half and layer across the mixture in the pan; add another layer of the meat mixture, then a layer of cheese and continue making 3 layers. 
  6. Put long toothpicks in the casserole and cover with foil, then bake 45–60 minutes. 
  7. Cut, serve, enjoy!

• Marinara Zoodles
  Read More

  Ingredients

  • 2 large or 4 small zucchini, spiralized  
  • ½–1 jar (24 oz) marinara sauce
  • 1 tsp olive oil
  • 2 oz whole wheat spaghetti noodles (optional)

  Instructions

  Stove Top Instructions

  1. If using pasta, cook according to package instructions. The addition of pasta to this recipe will help absorb any excess liquid from the zucchini noodles (also called zoodles). 
  2. Heat olive oil in a large skillet over medium heat. Add zoodles and cook for 3–5 minutes, or until crisp tender. 
  3. Add sauce and continue cooking until sauce is heated through and zoodles have reached desired consistency. Add cooked pasta, if you’re using it, and serve immediately. 

   

  Crock Pot Instructions

  1. Add the zoodles to the Crock Pot.
  2. Cover with marinara sauce.
  3. Cook on low for 2–3 hours.
  4. If desired, or if marinara zoodles have too much extra liquid, add cooked pasta. Stir gently to combine. Alternately, uncooked pasta may be added during the last 30–40 minutes of cooking. 
  5. Serve immediately and enjoy!

• Mediterranean Baked Fish
  Read More

  Ingredients

  • 1 Tbsp olive oil
  • 2–3 cloves of garlic, minced
  • 28 oz can crushed tomatoes
  • ¼ cup basil, chopped (1 tsp dried)
  • Black pepper to taste
  • 4 large cod fillets (or other white fish) – about 2 lbs
  • 1 whole lemon, sliced
  • 1 Tbsp capers
  • 6–8 whole Kalamata olives, sliced, pits removed
  • Hot cooked pasta or rice for serving (optional)

  Instructions

  1. Preheat oven to 375°.
  2. In a large skillet (preferably one that can go in the oven), add olive oil and garlic. Cook garlic until just fragrant. Add crushed tomatoes, basil and black pepper.  Stir to combine and heat through.
  3. Place fish on top of tomato sauce. Top with lemon slices, capers and olives. If you don’t have a skillet that can go in the oven, simply transfer the sauce to an oven-proof pan and layer as instructed above.  
  4. Bake fish uncovered for 15–20 minutes or until it flakes easily with a fork. Serve with whole grain pasta or brown rice if desired. For an extra Mediterranean twist, try serving with a legume pasta, such as chickpea or red lentil pasta.

• Mexican Lentil Casserole
  Read More

  Ingredients

  Lentil Filling

  • 1 Tbsp olive oil
  • 1 cup chopped onion
  • 1 cup chopped bell pepper
  • 2 garlic cloves, minced
  • 3 cups water
  • 1 ¼ cups dry brown lentils, rinsed and sorted
  • 14 oz can tomato sauce*
  • 1 pkg taco seasoning (7 tsp)*

   

  Whole Grain Cornbread Topping**

  • 1 cup whole grain cornmeal
  • 1 cup whole wheat flour
  • ¼ cup sugar
  • ½ tsp baking soda
  • 1 Tbsp baking powder
  • ½ tsp salt
  • 1 egg
  • 1 cup buttermilk***
  • ¼ cup olive oil

  Instructions

  1. To prepare the lentil filling, start by heating 1 Tbsp oil in a large saucepan over medium heat. Add onion and bell pepper and cook, stirring frequently until tender. Add garlic and cook another minute.
  2. Add lentils, water, tomato sauce and taco seasoning to the saucepan. Bring mixture to a simmer and cook, partially covered for 35–40 minutes or until lentils are tender. 
  3. When lentils are almost done, preheat oven to 400º F, grease 2-quart casserole dish with non-stick spray or extra olive oil and prepare cornbread topping.
  4. To prepare cornbread topping, combine cornmeal, flour, sugar, baking soda, baking powder and salt in a medium bowl. In a separate bowl, combine egg, buttermilk and oil. Gently mix wet ingredients with the dry until just combined. 
  5. To assemble the casserole, pour the warm lentil mixture into the casserole dish, then carefully spoon the cornbread batter over the lentil mixture and spread until evenly covered. Bake uncovered for 15–20 minutes or until topping is golden brown and cooked through.

   

  *To reduce sodium, use no-salt added tomato sauce and homemade salt-free taco seasoning. (Find our taco seasoning recipe here.)

  **For quick cornbread, substitute a store-bought mix, such as Jiffy brand and follow package instructions to make the batter.   

  ***Buttermilk substitute: 1 Tbsp vinegar or lemon juice + enough milk to make 1 cup. Combine and let set for 5 minutes before using.

• Mujadara (Lentils & Rice with Caramelized Onions)
  Read More

  Ingredients

  • 2 Tbsp oil
  • 1¾ cups lentils, rinsed and sorted
  • 1 cup brown basmati rice, rinsed and preferably soaked
  • 1 tsp cumin
  • 5 cups chicken or vegetable broth
  • 1 large or 2 small onions (3–4 cups), thinly sliced
  • Salt and pepper to taste

  Instructions

  1. Heat ½ Tbsp oil in a large skillet. Add lentils, rice, and cumin and toast for a minute or two. Add broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer until all liquid is absorbed, about 30 minutes.
  2. While lentils and rice are cooking, heat remaining 1½ Tbsp of oil in a separate skillet. Add sliced onion. Sauté the onions over medium-low heat for 20-25 minutes, stirring frequently. Ideally, the onions should turn translucent and then gradually start to caramelize and turn light brown. Be careful not to burn the onions.
  3. Serve the lentils and rice with the caramelized onions on top. This makes an excellent side dish or vegetarian main dish. For a vegetarian main dish, serve with plain yogurt and a green salad or try this dish with cucumber yogurt sauce.

• Pesto Chicken Pizza
  Read More

  Ingredients

  Whole Wheat Crust

  • 1 cup whole wheat flour
  • ¾–1½ cups all purpose flour
  • 1 envelope Fleischmann’s Pizza Crust Yeast
  • 1½ tsp sugar
  • ¼ tsp salt
  • ⅔ cup hot water (120–130⁰F) 
  • 3 Tbsp olive oil

   

  Toppings

  • ⅓ cup pesto*
  • 2 medium tomatoes, very thinly sliced
  • ¾ cup cooked chicken, diced
  • 1½ cups shredded mozzarella cheese 

  Instructions

  1. Preheat oven to 400°.
  2. In a large bowl, combine whole wheat flour, yeast, sugar, and salt. Add hot water and oil to the dry ingredients and mix until well blended. Gradually add all-purpose flour until the dough forms into a ball. The ball of dough should be slightly sticky.  
  3. Transfer dough to a clean, floured surface and knead, adding more flour as necessary, until dough is smooth and elastic, about 4 minutes.  
  4. Grease a pizza pan or baking sheet.
  5. Using a rolling pin, roll out the dough on a floured surface to desired shape and size.  If using a pizza pan, roll into a 12” circle or, if using a baking sheet, roll into a large rectangle. Transfer dough to the greased pan. Alternately, dough may be pressed into greased pan instead of rolled. 
  6. Spread pesto on top of the dough. Top with sliced tomatoes, chicken, and cheese.
  7. Bake for 12–15 minutes or until cheese is melted and crust is brown.

  *We have four delicious pesto recipes available here: Basil Pesto, Cilantro Pesto, Parsley Pesto, Oregano Pesto

• Pesto Pasta with Chicken & Peas
  Read More

  Ingredients

  • 8 oz whole wheat rotini or penne pasta
  • 1 cup frozen peas
  • 1 cup cooked chicken, cut into bite-size pieces
  • ¼ cup pesto*

  Instructions

  1. Cook pasta per package instructions.
  2. When pasta is al dente, add frozen peas to boiling water along with pasta. Cook for about 20 seconds, then drain pasta and peas. Return pasta and peas to the pot and add chicken and pesto. Return to heat for about a minute, or until chicken is heated through.  Serve immediately. 

   

  *We have four delicious pesto recipes available here: Basil Pesto, Cilantro Pesto, Parsley Pesto, Oregano Pesto

• Pick & Roll Quesadillas
  Read More

  Ingredients

  Pick an ingredient from each category and roll with your own creation!

  • Tortilla: Choose your favorite brand, preferably whole wheat.
  • Cheese (preferably shredded): Cheddar, Monterrey Jack, Pepper Jack, mozzarella, Mexican blend, Swiss, Gouda, Brie, or any other natural cheese.
  • Protein: Chicken, steak, pork, turkey, taco meat, ham, chorizo, hamburger, deli meat, leftover BBQ, pepperoni, sausage, refried beans, black beans, bacon, scrambled eggs
  • Vegetable/Fruit: Diced pepper, onion, green onion, spinach, tomato, avocado, mushrooms, corn, cooked broccoli/cauliflower, grilled vegetables, roasted vegetables, olives, pickles, pineapple, apples, pears
  • Miscellaneous: Taco seasoning, garlic powder, paprika, onion powder, grill seasoning, jerk seasoning
  • Sauce: Salsa, pizza sauce, guacamole, pesto, enchilada sauce, sour cream, Sriracha, salad dressings

  Instructions

  1. Prepare desired toppings.
  2. Preheat a griddle to medium heat. Place tortilla on the griddle.  Add desired toppings on ½ of the tortilla.  Fold the other half of the tortilla over the ingredients.  Cook on one side until tortilla is golden brown and cheese is starting to melt.  Flip and continue cooking to brown the other side.  Transfer quesadilla to a plate, slice into triangles and serve and enjoy!

   

  Quirky Combos:

  • Pizzadilla: Mozzarella cheese and your favorite pizza toppings (don’t forget the veggies!). Add some pizza sauce to the inside, or use it as a dip.
  • Cheeseburger: Crumbled hamburger, grill seasoning, cheddar cheese, chopped onion, pickle and tomato
  • Hawaiian: Mozzarella, ham, red bell pepper and pineapple
  • Cheesy Broccoli: Cheddar, chopped cooked broccoli, corn, garlic powder.
  • Breakfast: Cheddar, sausage, scrambled egg, sautéed pepper and onion
  • Thanksgiving: Cheddar, turkey, cranberry sauce, green onion
  • Southwestern: Mexican blend cheese, taco seasoning, black beans, corn, green onion

• Plant-Based Taco Filling
  Read More

  Ingredients

  • 1 cup green, brown or black lentils
  • 1 cup water
  • 1 Tbsp oil (preferably olive oil)
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 10 oz can diced tomatoes with green chilies
  • 2 Tbsp taco seasoning

  Instructions

  1. Sort lentils to ensure they are free of debris. Transfer lentils to a fine mesh sieve and rinse well with water. Set aside.

  2. In a large skillet with a lid, heat 1 Tbsp oil over medium heat. Add diced onion and green bell pepper. Cook 2–3 minutes or until onion is translucent. 

  3. Add lentils, water, diced tomatoes and taco seasoning. Stir to combine. Turn up heat and bring mixture to a boil. Cover, reduce heat and simmer 15–20 minutes or until water is absorbed and lentils are tender.

  4. There are endless options to serve this plant-based taco filling: make hard or soft shell tacos, nachos, burritos, burrito bowls with rice or quinoa, taco salad, quesadillas or even served over a baked white or sweet potato. Enjoy!

   

  Note: Using store-brand ingredients and standard green or brown lentils, this recipe costs less than $1 per serving to make!

• Rainbow Vegetable Peanut Noodles
  Read More

  Ingredients

  • 16 oz whole wheat spaghetti noodles
  • 1 cup thinly sliced purple cabbage
  • 1 cup shredded/matchstick cut carrots
  • 2 cups fresh baby spinach
  • 1 red bell pepper, thinly sliced
  • 1 cup frozen, shelled edamame
  • ½ cup chopped cilantro
  • ½ cup peanut butter
  • 2 tsp sriracha
  • 4 Tbsp soy sauce
  • 3 Tbsp rice vinegar
  • ¼ cup water (reserved from pasta cooking liquid)
  • 1 Tbsp sesame oil
  • 1 Tbsp maple syrup or honey
  • 1 tsp garlic powder
  • 1 tsp ginger powder

  Instructions

  1. Cook pasta according to package instructions, reserving at least ¼ cup cooking liquid from the pasta. 
  2. While pasta is cooking, prepare all vegetables (cabbage, carrots, spinach, bell pepper and edamame) and place in a large bowl.
  3. Prepare sauce by whisking in a small bowl the peanut butter, sriracha, soy sauce, vinegar, water, sesame oil, honey or maple syrup, garlic and ginger.
  4. Once pasta is cooked, drain and add to the bowl with the vegetables. Pour sauce over pasta and vegetables, and gently toss until evenly coated.
  5. Top with chopped cilantro and serve immediately. Leftovers will keep for up to 4 days in the refrigerator. This dish may be eaten cold, but is best served at room temperature or warmed up slightly in the microwave.

  

• Ranch Dip Chicken (Low Sodium)
  Read More

  Ingredients

  • 6 chicken breasts
  • 4 oz light cream cheese
  • ¼ cup low fat sour cream
  • 3 Tbsp low sodium dry ranch powder
  • 1 tsp parsley
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dill

  Instructions

  1. Preheat oven to 325º.
  2. Clean and trim chicken, then pat dry.
  3. Place chicken in greased 9×13 pan and sprinkle with pepper.
  4. Beat cream cheese, then add the rest of the ingredients and mix well.
  5. Spread the cream cheese mixture on top of the chicken.
  6. Spray with butter spray.
  7. Bake for 25–35 minutes or until internal temperature reaches 165º.
  8. Spray with butter spray, garnish with parsley, serve and enjoy!

• Maple Balsamic Roasted Chicken & Acorn Squash
  Read More

  Ingredients

  • 1 lb boneless, skinless chicken thighs
  • 1 acorn squash
  • 2 cups carrots, diced into ¼” pieces
  • 1 small onion, cut into strips
  • ¼ cup maple syrup
  • ¼ cup balsamic vinegar
  • Salt and pepper to taste (optional)

  Instructions

  1. Preheat oven to 450° F.
  2. Wash acorn squash. Cut in half lengthwise and remove the seeds. Slice squash halves into ½” crescent-shaped slices.
  3. In a large, greased baking dish, arrange squash slices in a single layer. Sprinkle carrot and onion pieces over the squash. Arrange chicken, smooth side down, on top of vegetables.
  4. Roast vegetables and chicken in preheated oven for 10 minutes. Meanwhile, mix together maple syrup and balsamic vinegar.
  5. Remove baking dish from the oven, carefully turn the chicken thighs over. Pour maple and balsamic mixture all over chicken and vegetables.  If desired, season with salt and pepper to taste.
  6. Return baking dish to the oven and continue roasting for 20-30 more minutes, or until chicken reaches and internal temperature of 165° and squash is fork-tender. Serve immediately and enjoy!

• Sheet Pan Chicken Fajitas
  Read More

  Ingredients

  • 1 ½ pounds chicken breast, cut into strips/tenders
  • 3 sweet bell peppers cut into strips, preferably different colors: red, yellow, orange, green
  • 1 small red onion, sliced
  • 1 ½ Tbsp oil – olive, avocado, or canola
  • 4 tsp taco seasoning
  • ¼ tsp salt if using salt free taco seasoning, optional
  • Freshly ground black pepper to taste
  • Juice of one lime, optional
  • Cilantro, hot sauce, guacamole, Pico de Gallo, salsa, sour cream, optional for serving
  • Warm tortillas, rice or quinoa, optional for serving

  Instructions

  1. Preheat oven to 425°.
  2. Pile vegetables and chicken on a large sheet pan and drizzle with oil, tossing to coat.
  3. Sprinkle taco seasoning over mixture and toss again to coat evenly. Spread mixture out on the sheet pan.
  4. Roast in preheated oven for 20 minutes, or until chicken reaches an internal temperature of 165° or higher. If desired, turn broiler to high and continue cooking chicken and vegetables for another 1-2 minutes to brown, being careful not to burn.
  5. Remove from oven and drizzle with lime juice.
  6. Serve in warm tortillas or over a bed of rice or quinoa. Garnish with cilantro and your other favorite fajita fixings if desired.

• Sheet Pan Shrimp & Kale
  Read More

  Ingredients

  •  1 large bunch (about 8 cups) kale, washed and chopped
  • 2 cloves garlic, minced
  • 1 sweet bell pepper—orange, red or yellow—cut into 1” pieces
  • 3 Tbsp canola or avocado oil
  • Salt and pepper to taste
  • 10 oz peeled and deveined raw shrimp
  • 1–2 Tbsp red curry sauce*
  • 1 lime
  • ½ cup chopped assorted fresh herbs such as cilantro, basil and parsley
  • ¼ cup chopped, roasted cashews

  Instructions

  1. Preheat oven to 350º. Place chopped kale, peppers and minced garlic on a sheet pan. Drizzle with 2½ Tbsp oil and toss well to coat. Season with salt and pepper. Loosely cover with a sheet of parchment paper. Roast for about 20 minutes.
  2. While vegetables are roasting, toss shrimp with red curry paste, remaining ½ Tbsp oil, and the juice of one lime.  
  3. After the vegetables have roasted for 20 minutes, remove from the oven and remove parchment paper. Arrange shrimp and any juices on top of the vegetables. Roast uncovered for an additional 8-12 minutes, or until shrimp is pink, firm and cooked through. Cooking time will depend on the size of shrimp used.  
  4. Top shrimp and vegetables with chopped herbs and cashews. Serve immediately over cooked brown rice or quinoa. Leftovers are delicious and may be kept refrigerated for up to 5 days.  

   

  *Prepared red curry sauce is an inexpensive condiment that can be found in the Asian section of most grocery stores. It is an essential component of this dish giving it a slightly sweet and spicy kick with Thai flavors like coconut, garlic and lemongrass.

• Shrimp, Plum & Pepper Kebabs
  Read More

  Ingredients

  • 3 Tbsp lime juice 
  • 1 tsp lime zest (optional)
  • 3 Tbsp canola oil
  • 2 Tbsp chopped fresh cilantro
  • ¼ tsp salt (optional)
  • 1 sweet bell pepper or 3 jalapeños, seeded and cut into bite-size pieces
  • 2 firm plums, pitted and cut into sixths (could substitute peaches or nectarines)
  • 4 metal or wooden skewers

  Instructions

  1. If using wooden skewers, soak in water for 30 minutes.
  2. Whisk lime juice, lime zest, oil, cilantro and salt together in a large bowl. Reserve 3 Tbsp in a small bowl to use as a dressing.
  3. Add shrimp, jalapeños and plums to the marinade and stir to coat.
  4. Preheat grill to medium-high.
  5. Thread shrimp, peppers and plums onto skewers.
  6. Grill kebabs for about 4 minutes on each side, or until shrimp are cooked through and pink. Place kebabs on a serving platter and drizzle with reserved dressing. 

   

  Kebab serving suggestions: To round out the meal, serve kebabs with a whole grain such as brown rice, quinoa or whole wheat couscous and a green salad.

• Spinach Artichoke Chicken Casserole
  Read More

  Ingredients

  • 8 oz whole grain rotini or ziti 
  • 1 Tbsp olive oil
  • ½ cup onion, chopped
  • 1 cup zucchini, chopped (optional)
  • 1 package (10–14 oz) chopped frozen spinach, thawed 
  • 1 can (14 oz) quartered artichoke hearts, drained and chopped
  • 2 cups cooked chicken, diced
  • 2 eggs
  • 1¼ cups low fat milk
  • ⅛ tsp cayenne pepper (optional)
  • ¼ cup grated Parmesan cheese, divided
  • ¼ tsp salt (optional)
  • ¼ tsp black pepper
  • 8 oz package shredded Colby Jack cheese
  • 2 Tbsp Panko bread crumbs
  • ½ tsp paprika
  • 1 tsp butter, melted
  • 1 tsp Italian seasoning

  Instructions

  1. Cook pasta according to package instructions. Drain and set aside.
  2. Heat olive oil in a skillet over medium heat. Add onion and zucchini and cook until tender, stirring occasionally. While onion and zucchini are cooking, remove excess water from spinach by wringing out in a dish towel or paper towel. Add spinach to the skillet. Cook until heated through and then set aside.  
  3. In a large mixing bowl, whisk together eggs, milk, Italian seasoning, cayenne pepper and 2 Tbsp Parmesan. Season with salt and pepper if desired. Stir in Colby Jack cheese, artichoke hearts, cooked chicken, pasta and vegetable mixture.  
  4. Transfer casserole mixture into a greased 9×13” pan and cover with foil. For best results, refrigerate for at least 8 hours, but no longer than 48 hours before baking.  
  5. When ready to serve, bake in a preheated 400° oven for 20 minutes (leave foil on when baking).  
  6. While casserole is baking, mix together 2 Tbsp parmesan cheese, panko, paprika and melted butter.  
  7. After 20 minutes of baking, remove the casserole from the oven and top with the breadcrumb mixture. Return the uncovered casserole to the oven and bake for an additional 10 minutes.

• Stir Fry Your Way
  Read More

  Ingredients

  Pick Your Protein

  • 1 lb chicken, beef, pork, shrimp, scallops or tofu, cut into bite-sized pieces.

   

  Pick Your Vegetables

  • 6 cups chopped vegetables such as: onions, carrots, broccoli, cauliflower, bell peppers, bok choy, mushrooms, pea pods, celery, asparagus or zucchini. You could also use a bag of frozen stir-fry blend vegetables.

   

  Pick Your Sauce

  • Whisk together your sauce ingredients (options below) in a small bowl or shake them up in a container, such as a small mason jar.

   

  Maple Ginger

  • 3 Tbsp soy sauce
  • ¼ cup maple syrup
  • 1 tsp sesame oil
  • 2 Tbsp grated fresh ginger or ½ tsp dried
  • ¼ tsp red pepper flakes, or to taste (optional)
  • 1 tsp cornstarch

   

  Honey Sriracha

  • ¼ cup honey
  • 2 Tbsp soy sauce
  • 3 tsp Sriracha sauce
  • 1 Tbsp grated fresh ginger or ½ tsp dried
  • 1 tsp cornstarch

   

  Lemon Sesame

  • ½ cup chicken stock
  • Juice of one lemon (2½ Tbsp)
  • 1 Tbsp sesame oil
  • 3 Tbsp brown sugar
  • 2 Tbsp soy sauce
  • 1 tsp cornstarch
  • 2 tsp sesame seeds (optional)

   

  Sweet Orange

  • 1 cup orange juice
    ¼ cup sugar or honey
  • 2 Tbsp white vinegar
  • 2 Tbsp soy sauce
  • 1 Tbsp grated fresh ginger or ¼ tsp dried
  • ½ tsp red pepper flakes
  • 1 Tbsp cornstarch

  Instructions

  1. Heat 1 Tbsp oil—such as sesame oil, avocado oil or olive oil—in a pan or wok. Add vegetables and cook until crisp-tender. Transfer vegetables to a bowl and set aside.
  2. Add another ½ Tbsp oil to the same pan, add protein and cook through.
  3. Add sauce to the protein and cook another minute or two or until sauce starts to thicken.
  4. Add the vegetables back to the pan and toss to coat in the sauce.
  5. Serve immediately over rice, quinoa or whole grain pasta if desired. Leftovers may be stored in the refrigerator for up to four days.

   

  Adapted from this recipe; check out that website for four additional sauces to try!

• Super Greens Mediterranean Pasta
  Read More

  Ingredients

  • 8 oz package chickpea pasta (any shape)
  • ¼ cup sun-dried tomatoes in oil, julienned
  • 3 garlic cloves, minced
  • ¼ tsp crushed red pepper flakes (optional)
  • 8 oz hearty greens such as spinach, kale, Swiss chard or the greens from beets, radishes, or turnips (or a combination), chopped
  • 2 Tbsp Kalamata or green olives, chopped
  • ¼ cup reserved cooking liquid from the pasta
  • Salt and pepper to taste
  • ¼ cup shredded parmesan cheese

  Instructions

  1. Cook pasta according to package instructions. While pasta is cooking, remove ¼–½ cup of the cooking liquid and set aside. 
  2. While pasta is cooking, add sun-dried tomatoes, minced garlic and red pepper flakes to a large skillet and cook 1–2 minutes over medium heat. Add chopped greens, stirring to coat in oil. Cook over medium heat for a few minutes or until greens are wilted. Add chopped olives and continue cooking another 1–2 minutes.
  3. Add cooked pasta to the skillet the greens are cooking in, and toss to coat. Add a little of the reserved cooking liquid to keep everything from sticking together. (Start slowly and only add more water if needed; be cautious not to add too much water right away.) Season with salt and pepper to taste. 
  4. Remove from heat and top with shredded parmesan.

  

• Tabbouleh
  Read More

  Ingredients

  • ½ cup bulgur wheat
  • 1½ cups finely diced tomatoes, preferably Roma
  • 3–5 scallions (green onions), thinly sliced
  • 2 cups finely chopped fresh parsley
  • ¼–½ cup chopped fresh mint leaves
  • 2 Tbsp fresh lemon juice
  • ⅓ cup extra-virgin olive oil
  • ¼ tsp salt

  Instructions

  1. Rinse bulgur in cold running water. Transfer to a bowl, cover with boiling water and soak for at least 20 minutes. Drain and transfer to a larger bowl.
  2. Add tomatoes, scallions, parsley and mint and toss to coat.
  3. Prepare the dressing by whisking together the lemon juice, olive oil and salt.
  4. Pour the dressing over the salad and stir well to combine. Allow the salad to rest in the refrigerator for 30–60 minutes to allow the bulgur to absorb some of liquid and flavors. Serve as a side dish.

• The Easiest Slow Cooker Chicken Ever
  Read More

  Ingredients

  • 1 whole chicken
  • Seasoning of choice (Mrs. Dash, salt and pepper, herbs de provence, Italian blend, poultry blend)

  Instructions

  1. Place whole, raw chicken in a large slow cooker. Sprinkle seasoning over the chicken or rub seasoning under the skin of the chicken if desired. Rubbing seasoning under the skin will result in better flavor.  
  2. Cook on high for 4 hours, low for 8 hours or until internal temperature reaches at least 180°.
  3. When chicken is done, the meat will literally be falling of the bones. Remove skin and bones from chicken meat. Serve and enjoy!

   

  Tip 1:  To prevent chicken from sitting in the drippings, prop up on small ramekins, prep bowls or balls of foil nestled at the bottom of the slow cooker.   

  Tip 2:  Save the drippings! Pour into a glass bowl, cover and refrigerate until the fat and gelatin separate and solidify.  Once solid, remove the top layer of fat and discard. Gelatin, the cooked form of collagen, is all that is left. This gelatinous substance will be solid when cold, but turn to a liquid when heated.  It is a delicious addition to soups and sauces and it may have some nutritional benefits since it is a rich source of amino acids.

  Tip 3:  Save the bones to make a bone broth, a nutritious and delicious base for soup! Our bone broth recipe can be found here.

• Tuna Pasta
  Read More

  Ingredients

  • 8 oz spaghetti noodles (preferably whole wheat)
  • ¼–½ cup reserved cooking liquid from pasta
  • ¼ cup olive oil or a blend of olive oil and the oil that your sun-dried tomatoes are packed in
  • 4 garlic cloves, minced
  • 2 Tbsp minced oil-packed sundried tomatoes
  • ½-1 tsp red pepper flakes (optional)
  • 2 cans water-packed tuna
  • ¼ cup lemon juice
  • ¼ tsp salt
  • Black pepper to taste
  • ½ cup fresh grated Parmesan cheese

  Instructions

  1. Cook pasta per package instructions. Reserve about ¼–½ cup cooking liquid.
  2. While pasta is cooking, heat oil over medium heat. Add minced garlic, sun-dried tomatoes and red pepper flakes. Cook for a minute, or until garlic is fragrant. Add tuna (no need to drain), lemon juice, salt and pepper. Cook a minute or two to heat through.
  3. Toss cooked pasta with tuna mixture. Add some reserved cooking liquid, a tablespoon at a time, to the pasta. This will prevent the dish from getting too dry, but be careful not to add too much; you do not want this dish to be watery. 
  4. Top with Parmesan cheese and serve immediately. Round out the meal with a green salad or cooked vegetable on the side.

  

• Turkey and Quinoa Stuffed Squash
  Read More

  Ingredients

  2 medium or 4 small winter squashes such as delicata, acorn, or golden nugget

  1 lb ground turkey

  ¼ tsp each dried rosemary, thyme, and sage

  ¼ tsp red pepper flakes (optional)

  1 cup finely diced onion

  1 cup finely diced red bell pepper

  2 garlic cloves, minced

  1 cup cooked quinoa (or sub another cooked grain such as wild rice, bulgur, farro, etc.)

  ½ tsp each salt and pepper

  ¾ cup shredded Monterey Jack cheese or other cheese of choice

  Instructions

  1. Preheat oven to 350º. Cut squash in half lengthwise and scoop out seeds. Discard seeds or save them to roast later. Arrange squash in a large baking dish, cut-side-down. Fill baking dish with ½” water. Bake squash in the oven until fork tender, about 40 minutes. Actual time may vary depending on size of squash.
  2. While squash is baking, prepare the filling. In a non-stick skillet, begin to brown turkey. Add spices, onion and red bell pepper and cook until turkey is cooked through and vegetables are tender. Add the garlic and cook for another minute or two. Stir in cooked quinoa and season mixture to taste with salt and pepper. Remove from heat and stir in ½ cup cheese.  
  3. When squash is fork tender, remove from oven and cool slightly. Drain any remaining liquid and flip squash cut side up. Divide filling evenly among cooked squash and top with remaining cheese. Bake an additional 10-15 minutes or until cheese is melted and filling is warm. Serve immediately and enjoy!

• Turkey Cutlets with Tart Cherry Sauce
  Read More

  Ingredients

  • 2 Tbsp olive oil
  •  cup onion, chopped
  • 2 cups frozen, pitted tart cherries, halved
  • 6 Tbsp white balsamic vinegar or regular balsamic vinegar
  • 6 Tbsp chicken broth
  • 1 Tbsp Dijon mustard
  • ¼ cup all purpose flour
  • Salt and pepper to taste
  • 1 lb turkey cutlets

  Instructions

  1. Heat 1 Tbsp of oil in a saucepan over medium heat. Add onion and cook until tender and starting to brown.
  2. Add cherries, balsamic and chicken broth to pan and bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, for 25 minutes, or until liquid is reduced by half. 
  3. While sauce is simmering, combine flour, salt and pepper in a shallow dish. Dip turkey cutlets in flour, coating both sides evenly. 
  4. In a large nonstick skillet, heat remaining 1 Tbsp of oil over medium-high heat. Add cutlets and cook on each side until lightly brown and cooked through to a minimum temperature of 165° F. 
  5. Once sauce is reduced by half, stir in the mustard and continue cooking for 5 minutes. 
  6. Transfer cutlets to serving plates and top with cherry sauce. Serve immediately and enjoy!

• Turmeric Rice
  Read More

  Ingredients

  • 2 cups cooked rice*
  • 1–2 tsp oil
  • ½ tsp cumin seeds
  • ½ tsp mustard seeds
  • 1 clove garlic
  • 1 green chili, cut in half or a dash of red pepper flakes (optional)
  • ½–2 tsp turmeric powder
  • ½–2 tsp coriander or cumin powder
  • 1 cup frozen mixed vegetables, thawed (carrot/green bean/pea/corn blend)
  • Salt and black pepper to taste
  • 1–2 Tbsp chopped cilantro (optional) 

  Instructions

  1. Heat oil in a skillet. Add garlic, cumin seeds and mustard seeds and cook for a few seconds, until fragrant.  
  2. Add vegetables, chili and spices. If you are new to using spices, start with the smaller amount and add more as your taste buds adjust to using more spices. Mix well and cook for about 3–4 minutes.
  3. Season vegetables with salt, if desired. Add rice and mix well. Taste and adjust seasoning as desired. Serve garnished with cilantro if desired.

   

  *Cooking Rice

  The best type of rice to use for this dish is a long grain variety called basmati rice. Brown basmati rice is a whole grain and, therefore, a healthier choice than the white version. However, any type of rice may be used for this recipe. Sometimes rice can get sticky, which is not ideal for this recipe. Follow the tips below for the perfect basmati rice.

  1. Rinse 1 cup of basmati rice thoroughly.
  2. Soak the rice in water for 30 minutes, if time allows. Drain and rinse again before using.
  3. Bring 2 cups of water to a boil in a medium-sized skillet. Add drained rice and stir. Cover with a tight fitting lid and reduce heat to low. Simmer for 30–45 minutes or until all liquid is absorbed. A glass lid is helpful in order to observe the amount of liquid remaining. Lifting the lid while cooking is not recommended, as the steam cooks the rice.

• Walnut & Pistachio Crusted Baked Fish
  Read More

  Ingredients

  • 4 fish fillets (any white fish, such as cod, works great)
  • 4 cloves garlic
  • ⅓ cup walnuts
  • ⅓ cup pistachios
  • ½ cup loosely packed cilantro, parsley or basil leaves
  • 1 tsp cumin
  • ¼ tsp red pepper flakes (optional)
  • ¼ tsp salt (optional)
  • Juice of ½ lemon or lime
  • 1 Tbsp olive oil

  Instructions

  1. Preheat oven to 400°.
  2. Grease a large baking dish with cooking spray or oil and arrange fish fillets in dish.
  3. In the bowl of a food processor, combine garlic cloves, walnuts, pistachios, cilantro, cumin, red pepper flakes and salt. Pulse until mixture resembles fine crumbs.
  4. Add lemon juice and olive oil and pulse a few more times to combine.
  5. Divide crumb topping evenly among fish fillets. Spread out and press down the crumbs until the top of the fillet is evenly coated.
  6. Bake for about 15 minutes, or until fish is opaque and flakes easily. Serve immediately with lemon wedges or tahini sauce.