January 2015

Recipes

Grilled Lemon Garlic Tilapia (Protein)

Ingredients

• 2 T lemon juice
• 1 T canola oil
• 2 cloves garlic, chopped
• 1/2 t salt or to taste
• 1/4 t pepper or to taste
• 4 large tilapia filets, split along length

Directions:

1. Mix lemon juice, canola oil, garlic, and seasonings in a large bowl.
2. Add the fish and coat with the mixture. Let rest in marinade for 10 minutes.
3. Turn grill on high heat. Before adding the tilapia, oil the grill grates to prevent sticking.
4. Grill each filet 1-2 minutes per side.

Makes 4 servings.  Print recipe card.

Roasted Cauliflower and Brussels Sprouts (Vegetable)

Ingredients

• 1 lb Brussels sprouts, halved
• 1/2 head of cauliflower, separated into florets
• 1/2 t salt
• 1/2 t pepper
• 2 T canola or olive oil

Directions:

1. Preheat oven to 425° F.
2. Toss cauliflower and Brussels sprouts with oil, salt, and pepper. Roast 25 minutes, turning vegetables once.

Makes 4 servings. Print recipe card.

Fruit Crisps (Fruit, Grain)

Ingredients

• 2 whole grain flour tortillas
• 1 c chocolate chips
• cooking spray
• fruits of choice, diced – blueberries, raspberries, pineapple all work well

Directions:

1. Preheat oven to 350° F.  Spray pan with cooking spray. Cut each tortilla into 8 triangular pieces.
2. Place the tortilla triangles on the greased cookie sheet. Spray the tortilla triangles with additional cooking spray.
3. Bake about 6 minutes then rotate the baking sheet and bake an additional 3 minutes. Let triangles cool.
4. Melt chocolate chips in the microwave, in 20-30 second intervals, stirring between.
5. Top each triangle with the mixed fruit pieces then drizzle chocolate over the top.

Makes 4 servings. Print recipe card.

Spicy Rubbed Chicken (Protein)


Ingredients

• 2 boneless, skinless chicken breasts
• 1 t cumin
• 1/4 t paprika
• 1/2 t garlic powder
• 1/4 t salt
• 2 T olive or canola oil

Directions:

1. Combine all spices.
2. Place chicken between two pieces of plastic wrap. Pound the chicken to 1/2 inch thickness with a mallet or other flat, hard object. Rub the spices over the chicken.
3. Heat the oil in a large skillet over medium heat. Cook the chicken four minutes per side or until heated to 165° F.

Makes 4 servings. Print recipe card.

Broccoli and Corn Casserole (Vegetable)

Ingredients

• 1 can cream-style corn (15 ounce)
• 1 package broccoli (10 ounce frozen, cooked)
• 1 egg, beaten
• 1/2 cup cracker crumbs, crushed
• 1/4 cup margarine or butter
• 6 whole grain crackers for topping (crushed)
• 1 tablespoon margarine for topping (melted)

Directions:

1. Preheat oven to 350° F
2. Mix corn, broccoli, egg, cracker crumbs and margarine together in greased 1 1/2 quart casserole.
3. Mix topping ingredients together in small bowl. Sprinkle over corn mixture.
4. Bake for 40 minutes.

Makes 6 servings. Print recipe card.

Sweet Broiled Grapefruit (Fruit)
 


Ingredients

• 1 ruby red grapefruit
• 2 T cinnamon sugar

Directions:

1. Split grapefruit across its middle. Make small cuts between the sections to help separate the membranes.
2. Sprinkle the cinnamon sugar over each half. Place the grapefruit, sugar side up on a baking sheet. Broil for 15 minutes until grapefruit is brown and caramelized. Let cool 5 minutes before eating.

Makes 2 servings. Print recipe card.

Simple Vegetable Soup (Vegetable)

 

Ingredients

• 2 T canola or olive oil
• 2 c white onion, chopped
• 1 c celery, sliced thin
• 2 t Italian seasoning
• Salt and pepper, to taste
• 3 cans reduced- sodium chicken broth
• 1 28 oz diced tomatoes
• 1 T tomato paste
• 3 c water
• 8 cups mixed vegetables - fresh or frozen vegetables. Carrots, corn, green beans, lima beans, peas, potatoes, and zucchini all work well.

Directions:

1. Heat oil in stockpot over medium heat. Add onions, celery, Italian seasoning, salt, and pepper. Cook until onions are clear, stirring often, 5-8 minutes.
2. Add chicken broth, tomatoes, tomato paste, and water to the pot. Bring to a boil. Reduce to a simmer and cook 20 minutes.
3. Add vegetables to the pot and return to a simmer. Cook until vegetables are tender, about 20 – 25 additional minutes. Reheats well.

Serves: 8. Print recipe card.

4 ingredient Chili (Vegetable, Protein)

 

Ingredients

• 1 can kidney, pinto, or red beans, low-sodium, undrained
• 1 10-oz package of frozen corn
• 1  16 oz can crushed tomatoes, undrained
• chili powder, to taste

Directions:

1. Combine beans, corn, and tomatoes in a pan.
2. Add chili powder to taste.
3. Stir to mix.
4. Continue to stir over medium heat until heated thoroughly.

Makes 6 servings. Print recipe card.