One Dish
Healthy Sloppy Joes
Ingredients
12 ounces 90%-lean ground beef
1 large onion, finely diced
2 cups finely chopped mushrooms (about 4 ounces)
5 plum tomatoes, diced
2 tablespoons all-purpose flour
1/2 cup water
1/4 cup cider vinegar
1/4 cup chili sauce
1/4 cup ketchup
8 whole-wheat hamburger buns, toasted if desired
Directions
Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.
Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns.
Chopped Veggie Salad
Ingredients
1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
2 cups raw baby carrots
1 basket cherry tomatoes, halved
1 large cucumber, peeled and diced into large pieces
1 red bell pepper, julienned
1 yellow bell pepper, julienned
1 purple onion, sliced thin
1 cup whole small black olives
¼ cup minced fresh parsley
Dressing
2 tablespoons olive oil
1 tablespoon balsamic vinegar
2 tablespoons fresh lemon juice
½ cup fresh basil leaves
1 teaspoon salt
½ teaspoon ground pepper
½ teaspoon Dijon mustard
3 cloves garlic
Directions
Bring a large pot of water to a boil. Put broccoli, cauliflower and carrots into the boiling water and cook for two minutes until slightly tender, yet crisp. Drain and rinse with cold water. Place all dressing ingredients into a blender and puree until the basil and garlic mixture becomes a smooth paste (dressing will be thick). Mix blanched veggies with tomatoes, cucumber, peppers, onion, olives and parsley. Add dressing, toss and serve immediately.
"Fried" Chicken
From "Cooking for a Lifetime," by The Care Group
Ingredients
1 cup plain breadcrumbs
1/4 cup skim milk
4 four-ounce boneless, skinless chicken breasts
Directions
Preheat oven to 350 degrees. Place breadcrumbs and milk in separate bowls. Dip chicken breasts in milk and then bread crumbs to coat completely. Place chicken on foil-covered baking sheet and bake for 20-25 minutes, or until chicken is cooked through. For added flavor, combine your favorite spices (dill, curry, rosemary, Italian blend, etc.) with the breadcrumbs.
20-minute Chicken Creole
Ingredients
Nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 cup low-sodium chili sauce
1-1/2 cup green peppers, chopped
1/2 cup celery, chopped
1/4 cup onion, chopped
2 cloves minced garlic
1 Tbsp. fresh basil or 1 tsp dried
1 Tbsp. fresh parsley or 1 tsp dried
1/4 tsp. crushed red pepper
1/4 tsp. salt
Directions
Spray a deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until it’s no longer pink. Reduce heat. Add tomatoes and juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt.
Bring to boiling; reduce heat and simmer, covered, for 10 minutes. Serve over hot cooked rice or whole wheat pasta. * You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips. ** To cut back on sodium, try low sodium canned tomatoes.
Berry-good Smoothie
Provided by St. Vincent Indianapolis Hospital
Ingredients
1 cup fresh strawberries or raspberries
1 medium banana, cut into large pieces
1 cup fresh orange juice (or the juice of 3 medium oranges)
Directions
Puree all ingredients in a food processor or blender.
Omelet in a Bag
Ingredients
2 eggs
1/2 cup shredded Cheddar cheese
2 slices ham, chopped (optional)
1 tablespoon chopped onion (optional)
1 tablespoon chopped green bell pepper (optional)
2 tablespoons chopped fresh tomato (optional)
1 tablespoon chunky salsa (optional)
2 fresh mushrooms, sliced (optional)
Directions
Crack the eggs into a large re-sealable freezer bag. Press out most of the air, and seal. Shake or squeeze to beat the eggs. Open the bag, and add the ham, cheese, onion, green pepper, tomato, salsa, and mushrooms. Squeeze out as much of the air as you can, and seal the bag.
Bring a large pot of water to a boil. Place up to 8 bags at a time into the boiling water. Cook for exactly 13 minutes. Open the bag, and let the omelet roll out onto a plate.
Almond Chicken Salad
Ingredients
1 can pineapple tidbits, in juice
1 can Mandarin oranges
2 cups diced and cooked chicken or 1 can white chicken drained and rinsed
¼ cup Miracle Whip Free
¼ cup non-fat plain yogurt
¼ cup slivered almonds
Directions
Drain all juice from fruit (and chicken, if using canned). Place fruit and meat in medium bowl. Mix in Miracle Whip and yogurt. Add almonds. Serve alone or on whole-wheat bread for sandwiches.
Broccoli-Potato Chowder
Ready in less than 30 minutes!
Ingredients
1 Tblsp. olive oil
1 medium onion, chopped
1 carrot, grated
2 cans vegetable broth
½ tsp. dried thyme
¼ tsp. caraway seeds
1 box/bag frozen chopped broccoli, thawed
2 ½ cups leftover mashed potatoes
Directions
Heat oil in large pan, add onion and carrot. Cook over medium heat until soft but not browned. Add broth and spices. Bring to a boil. Add broccoli, cover and boil gently for 5 minutes.
Whisk in mashed potatoes and heat. Add salt and pepper to taste. For thicker chowder, puree 2 cups of soup in blender and return to pan before adding potatoes. Stir into soup.
Huevos con Turkey Sausage
Reprinted from "A Parent's Guide to Healthy Eating and Physical Activity."
Ingredients
2 tsp vegetable oil
1 small white onion, chopped
1 large tomato, chopped
½ lb turkey sausage (preferably hot Italian), squeezed from the skin
4 large eggs
¼ tsp sal
t4 small (6-inch) corn or flour tortillas, warm
1 Tbsp chopped fresh cilantro or parsley (optional)
Directions
Heat oil in large skillet over medium-high heat. Add onion and tomato. Sauté while stirring for 1 minute. Toss in the turkey sausage. Stir for 10 minutes, breaking apart sausage as you stir. Add eggs and scramble for an additional minute, or until eggs are fully cooked. Sprinkle with salt. Serve about 2/3 cup of the Huevos con Turkey Sausage on top of each tortilla.
