January 2018
Homeplace & Community

The Co-op Pantry

 

Wow – ask and you shall receive!! We asked for healthy recipes for this issue and did we ever receive them! The response was overwhelming!! If you don’t see all of your recipes, please don’t be upset. We received so many that I am holding some back for future issues! This does not mean that I want you to stop sending them; it just means I didn’t have room for all of them in this issue!!! I want to send out a huge, huge thank you to everyone who has sent in recipes. You are phenomenal!

A special hats off to Tony Becker, fitness manager and trainer for Fitness Together, who shared several recipes he gives to the people he trains and to Holly Brent & Eatables (her Facebook group page!). If you join any healthy recipe group on Facebook, make sure it is this one!! Absolutely the Best!! Members share heathy recipes, pictures and information on a healthy diet and life style. This page is awesome!! I joined and am totally hooked!

Just a quick note: once again, I will stress that what makes recipes fun is that they can come from cookbooks, magazines, handed down from person to person and group to group, posted on web sites … the list goes on and on where we find them. Recipes get tweaked, changed or remain the same, but they become your recipes!! Very few recipes are actually the original and that is what makes them so much fun if you like to cook.

I have been a recipe gatherer for years now and it still amazes me how versatile recipes are. Sometimes all it takes to make a recipe healthy is to cut back on certain ingredients or substitute a healthy form of an ingredient!

Hope you enjoy making some of these healthy recipes!!

In Health and Wellness.

From the editor: February is Heart Healthy Month and, as everyone knows, has Valentine’s Day. We would love to have you share the recipe(s) you prepare to help keep your heart … and sweetheart … healthy and happy (these recipes may not be very healthy!).

The monthly ingredients we will be featuring are cabbage, chocolate (of course) and sweet potatoes. We would also like recipes for or using home-canned foods.

We look forward to hearing from you.

 

 CREAMY TOMATO SOUP …
IN A FLASH!

1 (28-ounce) can crushed tomatoes with basil
½ cup plain nonfat Greek Yogurt
2 cups chicken or vegetable stock
Garlic salt and pepper, to taste

In a microwave-safe bowl, mix all ingredients. Heat in microwave. (Or pour into a saucepan and heat on stovetop.) Add more or less stock if needed for desired thickness. Enjoy garnished with Parmesan cheese and chopped chives or scallions.

Note: I like to add hot sauce and substitute Braggs Liquid Aminos instead of salt for a more depth flavor.

Jamie Bowling

 

PALEO OMELET MUFFINS

8 eggs
8 ounces cooked ham, crumbled
1 cup diced red bell pepper
1 cup diced onion
¼ teaspoon salt
1/8 teaspoon ground black pepper
2 Tablespoons water

Heat oven to 350°. Grease 8 muffin cups or line with paper liners.

In a large bowl, beat eggs together. Add ham, bell pepper, onion, salt, black pepper and water. Into prepared muffin cups, pour egg mixture evenly.

Bake until muffins are set in the middle, 18-20 minutes.

Tony Becker, Fitness Together

 

CREAMY CAULIFLOWER ALFREDO
(DAIRY-FREE, NUT-FREE)

1 teaspoon coconut oil or butter
2 cloves garlic, minced
12 ounces cauliflower florets
1 cup water
½ teaspoon fine Himalayan salt, or more to taste
Black pepper, to taste

In a small saucepan over low heat, sauté garlic in coconut oil or butter. Allow to cook for a few minutes, until garlic is tender and fragrant, but not browned.

Add water and cauliflower. Bring to a boil. (The water will not cover cauliflower; that’s OK.) Once water is boiling, reduce heat to a simmer and cover pot for 8-10 minutes, until the cauliflower is fork-tender and very soft.

Into a blender or food processor, transfer entire contents of saucepan. Season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids – steam pressure can blow lid off blender!)

Season with additional salt and pepper, if desired, and serve hot.

Note: This sauce will need additional salt if you serve it over plain pasta or steamed vegetables, as the flavor will get diluted.

This sauce is delicious on its own, but it can be extra tasty with a few add-ins. Here are a few ideas, but feel free to get creative!

  • A generous topping of freshly grated Pecorino Romano or Parmesan, for an authentic-tasting Alfredo sauce

  • Sun-dried tomatoes and fresh spinach

  • Sautéed mushrooms and roasted broccoli

  • Nutritional yeast, for a dairy-free cheesy flavor

Enjoy!

Holly Brent – Eatable Group Facebook page

 

CROCKPOT CRUSTLESS PIZZA

Servings: 10 servings
2 pounds ground beef
Garlic, salt, pepper and dried minced onion, to taste
2 cups shredded mozzarella cheese
1 (14-ounce) jar pizza sauce
2 cups shredded pizza blend cheese
Favorite pizza toppings

In a skillet, mix beef and seasonings. Cook on stove over medium-high heat. Drain. In a bowl, put beef and mozzarella. Mix.

Spray crockpot lightly with cooking spray. Evenly add beef mixture. Pour pizza sauce over top and spread evenly. Top with pizza blend cheese and toppings. Cover and cook on low for around 4 hours.

Kerri Pennington

 

SPICY PIMENTO CHEESE

1 (8-ounce) block sharp cheddar cheese, grated
1 (8-ounce) block Monterey jack cheese, grated
1 small jar pimentos, drained
1 Tablespoon chopped jalapenos, or to taste
Fat-free Greek yogurt, enough to make smooth

In a bowl, mix all ingredients until well blended (may be a bit chunky). Serve with favorite crackers or chips.

Robin Moore

 

ICED COFFEE PROTEIN SHAKE

2 cups of ice
¾ cup almond milk
1 cup cold brewed coffee, unsweetened
1 chopped frozen banana
1 scoop of chocolate or vanilla
protein powder (can be vegetable or whey protein)

In blend, place all ingredients. Blend until smooth. If too thick, add a little more milk or coffee. If too runny, add more ice or frozen banana.

Add other ingredients you like such as unsweetened cocoa powder, Greek yogurt, flax meal, coconut milk, oatmeal, chia seeds, peanut butter and the list goes on!

If you find the protein powder is too much for you, cut it back to a ½ scoop and use some plain Greek yogurt!

Calories: 115

Denise J. Sosnowich – Eatable Group Facebook

 

PROTEIN POWDER MUFFINS

A friend of mine posted these muffins made with protein powder.


Servings: 21 mini muffins or 7 regular muffins
Serving size: 3 mini muffins or 1 regular muffin
1 cup vanilla protein powder (mine is plant-based pea protein but I don’t see what different types could matter)
1 teaspoon cinnamon 
½ teaspoon baking powder
1 cup unsweetened almond milk
½ cup egg whites
2 Tablespoons coconut oil, melted
1 Tablespoon maple syrup (the real stuff, not pancake syrup)
1 teaspoon vanilla extract

Heat oven to 350°.

In a bowl, put all ingredients. Mix. Fold in ¾ cups frozen blueberries. Bake in muffin tin for 20-25 minutes.

Ashley McCulloch – Eatable Group Facebook

 

BROCCOLI AND CHEESE PIE

Servings: 4-8
4 large eggs
½ cup unsweetened cashew or soy milk
¼ cup fat free cottage cheese
1 cup low fat shredded cheddar cheese
1-2 cups chopped broccoli
¼ cup chopped turkey bacon, optional
1/3 cup chopped green onion
Salt and pepper, to taste
1-2 fresh tomatoes, sliced (optional)

In a bowl, combine all ingredients well. In 10-inch pie pan, sprayed with nonstick cooking spray, pour mixture. Top with tomato slices.  Bake at 350°for 45-60 minutes until golden brown.

Nutritional information for ¼ slice: 108 calories; 13 g protein; 2 g carbs (I used Kraft’s skim milk cheese slices).

Note: For less calories, substitute half or all the whole eggs with egg whites/Eggbeaters.

Jamie Bowling

 

EASY 4 INGREDIENT
BAKED OATMEAL CUPS

2½ cups large flake oats
¼ cup EGG Creations whole eggs original*
1½ cups milk
½ cup pure maple syrup
Optional: finely chopped apples, bananas, cinnamon, fresh or frozen berries, peanut butter (warm it up a little before stirring in!), mini chocolate chips, nuts, dried fruit, etc.

Heat oven to 350°. Line a 12-cup muffin pan with liners (I like to use the silicone ones!). Set aside.

In a medium bowl, stir together oats, EGG Creations, milk and maple syrup until combined. Stir in optional ingredients.** Divide evenly between muffin cups (make sure to get equal liquid in each cup so none are dry).

 Bake for about 25 minutes, until light golden brown on top and completely set. Let sit for 5-10 minutes before removing from liners.

Oatmeal Cups can be stored in refrigerator for up to 1 week or frozen for up to 3 months. They reheat beautifully! Serve alone or with milk and additional maple syrup if desired.

Note: * ¼ cup EGG Creations is equal to 1 large egg

** If you add more ingredients, you may want to leave a little extra space in muffin cups and may get 16 instead of 12. I’ve done apple and cinnamon, banana and peanut butter, and raspberries and chocolate chips.

These easy-baked oatmeal cups use only FOUR basic ingredients and they're perfect for breakfast, school lunches or snacks! Naturally sweetened and packed with protein. You can make ahead three variations that are freezer friendly: raspberry chocolate chip, peanut butter banana and apple cinnamon.

Tony Becker, Fitness Together

 

EASY, HEALTHY CHICKEN SALAD WITH QUINOA, TOMATOES,
LEMON AND BASIL

1¾ cups uncooked quinoa
3 cups quartered grape or cherry tomatoes (from about 1½ pints)
1 (6-ounce) bag baby spinach, chopped
2 cups diced, cooked chicken breasts*
1 cup finely chopped fresh basil
¾ cup coarsely chopped walnuts
¾ cup shredded parmesan
3 cloves garlic, minced
¼ cup lemon juice
2 Tablespoons olive oil
1 Tablespoon lemon zest
½ teaspoons kosher salt
¼ teaspoon black pepper

Prepare quinoa according to package directions. After cooking, allow to cool, then fluff with a fork. (If serving as a warm, main-dish salad, allow cooling just enough that basil and spinach won't wilt when added and cheese won't melt.)

 In a large bowl, combine cooled quinoa, tomatoes, spinach, chicken, basil, walnuts, parmesan and garlic. Stir well.

 In a small bowl, whisk together lemon juice, olive oil, lemon zest, salt and pepper. Pour over quinoa mixture. Stir thoroughly. Serve immediately or refrigerate, covered, until serving.

* Chicken: Nearly any boneless, skinless chicken breasts will work in this recipe, as long as they're not overly flavorful from spices or marinades. A store-bought rotisserie chicken is an easy option. Or you can plan ahead and cook a couple of extra chicken breasts whenever you're making chicken, so you have extra cooked chicken for this recipe without any extra work.

Make-Ahead Tip: This recipe can easily be made in advance and refrigerated until serving. It makes a large bowl of salad – perfect for sharing at a party or for storing leftovers in the fridge for lunches and snacks throughout the week.

For a Vegetarian Version: You can simply omit the chicken completely, especially as the quinoa offers so much protein. Or you can offer the diced chicken on the side and diners can mix some in if they choose.

Tony Becker, Fitness Together

 

EASY SOUTHWESTERN VEGGIE WRAPS RECIPE

Servings: 6
1 can (15-ounce) black beans, rinsed and drained
2 large tomatoes, seeded and diced
1 cup frozen corn, thawed
1 cup cooked brown rice, cooled
1/3 cup fat-free sour cream
¼ cup minced fresh cilantro
2 shallots, chopped
1 jalapeno pepper, seeded and chopped
2 Tablespoons lime juice
½ teaspoon ground cumin
½ teaspoon chili powder
½ teaspoon salt
6 romaine leaves
6 (8-inch) whole wheat tortillas, at room temperature

In a large bowl, place all ingredients except romaine and tortillas. Toss to combine. To serve, place romaine on tortillas; top with bean mixture and roll up, securing with toothpicks if desired.

Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Tony Becker, Fitness Together

 

PESTO CHICKEN SANDWICHES

4 ciabatta rolls (or similar sandwich rolls - ciabatta are my favorite)
2 chicken breasts, cooked and shredded*
2 Tablespoons mayo
2 Tablespoons Greek yogurt
⅓ cup pesto (homemade or store-bought)
4 slices provolone or Swiss cheese

In a large bowl, put chicken, mayo, yogurt and pesto. Mix well.

Cut ciabatta rolls in half horizontally. Place one slice of cheese on bottom half of each roll.

Spread pesto chicken mixture on top of cheese. Top with other half of roll. Serve warm, chilled or at room temperature. If you have a panini press or a George Foreman grill, you can grill the sandwich in a flash (my favorite way to serve these!).

* Rotisserie chicken works well or you can cook chicken breasts on stove over medium heat for 3-5 minutes on each side - then shred. Another great way to make shredded chicken is in the crockpot. Add chicken breasts and about 1 inch of water to crockpot. Cover and cook on high for 1-2 hours. Drain crockpot and shred chicken with two forks.

Tony Becker, Fitness Together

 

EASY SHRIMP STIR FRY

Servings: 4
Serving size: 1 cup
2 Tablespoons cornstarch
¾ cup cold water
2 Tablespoons reduced-sodium soy sauce
1 teaspoon garlic powder
½ teaspoon ground ginger
2 cups fresh broccoli florets
2 Tablespoons olive oil
1 medium sweet red pepper, julienned
3 green onions, chopped
1 pound uncooked medium shrimp, peeled and deveined
1 cup frozen oriental vegetables, thawed
3 garlic cloves, minced
¼ cup chopped peanuts

In a small bowl, combine cornstarch and water until smooth. Stir in soy sauce, garlic powder and ginger. Set aside.

In a large nonstick skillet or wok, stir fry broccoli in oil for 2 minutes. Add red pepper and onions. Stir fry for 2-3 minutes or until vegetables are crisp-tender. Add shrimp, oriental vegetables and garlic. Cook 3 minutes longer.

Stir cornstarch mixture, Stir into shrimp mixture. Add peanuts. Bring to a boil; cook and stir for 2 minutes or until thickened.

Nutritional information per serving: 273 calories; 13 g fat (2 g saturated fat); 129 mg cholesterol; 593 mg sodium; 18 g carbohydrate (4 g sugars, 4 g fiber); 23 g protein

Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, ½ starch

Tony Becker, Fitness Together

 

SHRIMP, SAUSAGE
AND QUINOA JAMBALAYA

Serving Size: 1 (364 g)
Servings: 8
4½ cups low-sodium chicken broth, divided
2 cups quinoa
1 Tablespoon olive oil
½ pound smoked kielbasa, sliced in ¼-inch rounds (use turkey kielbasa)
1 large onion, chopped
1 red bell pepper, thinly sliced
4 garlic cloves, peeled and chopped
1 cup vegetable juice, spicy
1 pound medium shrimp, peeled and deveined
1 cup frozen peas
1 cup grape tomatoes, halved

In a medium saucepan, combine 4 cups chicken broth and quinoa. Bring to a boil. Reduce heat to low, cover and cook 15 minutes.

In a skillet, heat oil. Add kielbasa, onion, bell pepper and garlic. Sauté about 10 minutes or until vegetables are tender. Add remaining broth and vegetable juice. Bring to a simmer. Add shrimp. Simmer 5 minutes or until done. Add peas, tomatoes and cooked quinoa. Toss.

356.5 calories per serving.

Tony Becker – Fitness Together

 

SERIOUSLY, THE BEST
HEALTHY TURKEY CHILI

Servings: 6
Serving Size: 1/6 of recipe, about 1½ cups each
2 teaspoons olive oil
1 yellow onion, chopped
3 garlic cloves, minced
1 medium red bell pepper, chopped
1 pound extra lean (99 percent) ground turkey or chicken
4 Tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
¼ teaspoon cayenne pepper
½ teaspoon salt, plus more to taste
1 (28-ounce) can diced tomatoes or crushed tomatoes
1¼ cups chicken broth
2 (15-ounce) cans dark red kidney beans, rinsed and drained
1 (15-ounce) can sweet corn, rinsed and drained
For topping: cheese, avocado, tortilla chips, cilantro, sour cream

In a large pot, pour oil. Place over medium-high heat. Add onion, garlic and red pepper. Sauté for 5-7 minutes, stirring frequently. Add ground turkey and break up meat. Cooking until no longer pink. Add chili powder, cumin, oregano, cayenne pepper and salt. Stir for about 20 seconds. Add tomatoes, chicken broth, kidney beans and corn. Bring to a boil. Reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together.

Taste and adjust seasonings and salt as necessary. Garnish with anything you'd like.

Note: Healthy – Gluten Free

I've gotten a few comments about the chili being too spicy - I used McCormick's Chili Powder, which is very mild. If you're using something else, I would start with 2-3 tablespoons instead of 4.

To make in slow cooker: Reduce chicken broth to ½ cup and brown turkey and onions before adding. This is an awesome tailgating or football party recipe!

Nutrition information per serving: 336 calories; 3.7 g fat; 46.7 g carbohydrates; 9.5 g sugar; 17.4 g fiber; 31.8 g protein

Tony Becker, Fitness Together

 

ENCHILADA CHICKEN SOUP

3 precooked chicken breasts, shredded
2 cups chicken broth (reserve 1 cup as needed to thin down after cooking if desired)
½ cup enchilada sauce
6 garlic cloves, diced
½ chopped onion
4 Tablespoons salsa
1 (8-ounce) block cream cheese
1 package taco seasoning
½ cup heavy whipping cream

In slow cooker, place all ingredients. Add additional water per cup as needed during cooking. Cook on low for 4 hours or high for 2 hours.

With hand-held mixer, beat mixture until liquid is smooth. Serve with shredded cheese, sour cream, chives or cheese crisps.

Kerri Pennington

 

 

   

SWEET POTATO NOODLES!

2 medium sweet potatoes, spiralized
1-1½ Tablespoons oil, just enough to coat spirals
½ teaspoon garlic powder
½ teaspoon onion powder
About 1 teaspoon oregano
About 1 teaspoon basil
¼ cup Parmesan, grated

Heat oven to 400°.

In a bowl, place sweet potatoes. Slowly add oil. Add just enough oil to lightly coat spirals. Add remaining ingredients and toss thoroughly.

On baking sheet, evenly spread potatoes. Cook for 10 minutes, check. If potatoes are cooked to your liking, enjoy! Otherwise, cook for 2-3 minutes longer.

Note: Spiralized sweet potatoes make a healthy addition to any meal. Recipe can be adjusted easily to cook’s preference! Also, when spiralizing sweet potatoes, you feel like you’re eating more because of the amount of noodles, but you may actually only be consuming half a sweet potato and half the calories!

Katie Klein

 

HONEY PUMPKIN
CORNBREAD MUFFINS

(These go perfect with chili!)
Servings: 12 muffins
Serving size: 1 muffin
1¼ cups yellow cornmeal
1 cup whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon cinnamon
Pinch of nutmeg
½ teaspoon salt
¾ cup canned pumpkin
1 egg, slightly beaten
1 cup unsweetened almond milk
1/3 cup honey
2 Tablespoons melted butter or coconut oil

Heat oven to 400°. Grease 12-cup muffin tin with nonstick cooking spray or line with paper liners. Spray the inside of liners to ensure muffins do not stick.

In a large bowl, mix flour, cornmeal, baking powder, salt, cinnamon and nutmeg.

In a separate large bowl, mix pumpkin, egg, almond milk, honey and butter/coconut oil. Add dry ingredients to wet ingredients. Stir until just combined. Divide batter evenly into muffin tins. Bake for 15-18 minutes or until a toothpick comes out clean or with just a few crumbs attached.

Note: A twist on the traditional cornbread with pumpkin to keep the muffins moist and honey for a touch of sweetness. Everyone will love these muffins!

Nutrition information per serving: 141 calories; 3.2 g at; 26.6 g carbohydrates; 7.7 g sugar; 2.6 g fiber; 2.8 g protein

Tony Becker, Fitness Together

 

CHICKEN & QUINOA
STUFFED PEPPERS

1-1/3 cups unsalted chicken stock (I prefer Swanson)
2/3 cup uncooked quinoa, rinsed
1 pound 98 percent fat-free ground chicken breast or 99 percent fat-free ground turkey breast
1 clove garlic, minced
1 medium onion, chopped
1 (10-ounce) package chopped frozen spinach, thawed and well drained
1 (10.5-ounce) can Campbell’s Healthy Request Condensed Cream of Mushroom Soup
1/3 cup grated Parmesan cheese, divided
4 medium red bell peppers, seeded and cut in half lengthwise

Set oven to 350°.

In a 1-quart saucepan, place stock and quinoa. Heat over high heat to a boil. Reduce heat to low. Cover and cook for 13 minutes or until quinoa is tender.

In a 12-inch nonstick skillet, place chicken, garlic and onion. Cook over medium-high heat until the chicken is cooked through, stirring often to separate meat. Add spinach, soup, quinoa and 3 tablespoons cheese.

On a 11x8x2 baking dish, place pepper halves. Spoon chicken mixture into peppers. Bake for 30 minutes or until hot. Sprinkle with remaining cheese. Bake for 5 minutes or until the cheese is melted.

Tony Becker, Fitness Together

 

CROCKPOT LOW-CARB TACO SOUP

2 pounds ground pork, beef or sausage
2 (8-ounce) packages cream cheese
2 (10-ounce) cans Rotel
2 Tablespoons taco seasonings
4 cups chicken broth
1-2 Tablespoons cilantro, fresh or dried (optional)
½ cup shredded cheese, for garnish (optional)

In a skillet, brown ground meat till fully cooked.

While meat is browning, in crockpot, place cream cheese, Rotel and taco seasoning.

Drain any grease from meat. Put meat in crock pot. Stir. Pour chicken broth over meat and cheese. Cook on low for 4 hours or high for 2 hours.

Before serving stir in cilantro. Garnish with shredded cheese.

Kerri Pennington

 

FAT HEAD PIZZA - THE HOLY GRAIL

Servings: 6 slices
Serving size: 1 slice
½ cup (6-ounce) preshredded/grated cheese (mozzarella is the best or Edam/mild cheese)
¼ cup (3-ounce) almond meal/flour
2 Tablespoon cream cheese
1 egg
Pinch salt, to taste
½ teaspoon dried rosemary,  garlic or other flavorings, optional
Choice of toppings such as pepperoni peppers, cherry tomatoes, olives, ground/mince beef, mushrooms, herbs, etc.

In a microwaveable bowl, mix cheese and flour/meal. Add cream cheese. Microwave on HIGH for 1 minute. Stir. Microwave on HIGH for another 30 seconds. Add egg, salt, rosemary and any other flavorings. Mix gently. Place between 2 pieces of baking parchment/paper. Roll into a circular pizza shape. Remove top baking paper/parchment. If mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften, but not too long or you will cook the egg. Make fork holes all over the pizza base (crust) to ensure it cooks evenly.

Slide baking paper/parchment with crust on a baking sheet or pizza stone. Bake at 425° for 12-15 minutes, or until brown.

To make crust really crispy and sturdy, flip the pizza over (onto baking paper/parchment) once the top has browned. Once cooked, remove from oven and add toppings. Make sure all meat is already cooked as this time it is just to heat toppings and melt cheese. Bake for 5 minutes.

Note: Low Carb

Fat Head pastry can also be made by replacing the almond meal/flour with ¼ cup (4 tablespoon) coconut flour.

Nutrition information per serving (for crust only; toppings will vary widely): 203  calories;

151 calories from fat; (percent daily value*) 16.8 g (26 percent) total fat; 4 g (1 percent) total carbohydrates; 1.6 g (6 percent) dietary fiber; 1 g sugars; 11 g (22 percent) protein

* Percent Daily Values are based on a 2000 calorie diet

Kerri Pennington

 

HEATHY BAKED CHICKEN NUGGETS

Servings: 4
Serving Size: ¼ nuggets

Old Points: 4 pts
Points + 4 pts, Calories: 164.9

Olive oil spray
2 teaspoons olive oil
6 Tablespoons whole wheat Italian seasoned breadcrumbs
2 Tablespoons panko
2 Tablespoons grated Parmesan cheese
2 (16-ounce) large skinless, boneless chicken breasts, cut into even, bit-sized pieces
Salt and pepper, to taste

Heat oven to 425°. Spray a baking sheet with olive oil spray.

In one bowl, pour olive oil. In second bowl, put breadcrumbs, panko and parmesan cheese.

Season chicken with salt and pepper. Put in bowl with olive oil. Mix well to evenly coat chicken. Put a few chunks of chicken at a time into breadcrumb mixture to coat. Place on baking sheet. Lightly spray top with olive oil spray. Bake 8-10 minutes. Turn nuggets over. Cook another 4-5 minutes or until cooked through.

Nutrition information per serving: 4.6 g fat; 22.14 g protein; 7.7 g carbohydrate; 0.9 g fiber; 0.1 g sugar

Robin Moore

 

110 CALORIE CRUSTLESS
VEGGIE QUICHE

Servings: 6 large
1½ cups (2 small or 1 very large) sliced yellow squash
1½ cups (2 small or 1 very large) sliced zucchini
1 large orange (or any color) bell pepper, chopped
2 cloves roasted garlic, chopped
1 Tablespoon ground thyme (or fresh chopped)
3 large eggs
3 large egg whites
¾ cup milk
¾ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2/3 cup shredded cheese
2 Tablespoons grated parmesan cheese

Spray a large skillet with nonstick spray. Place over medium-high heat. Add squash, zucchini, pepper, garlic and thyme. Add a little pinch of salt and pepper. (The rest of salt and pepper called for in egg mixture, don’t need much now.) Stirring frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare egg mixture.

Heat oven to 350°. Spray 9-inch pie pan or square pan with nonstick spray. Set aside.

In a large bowl, whisk eggs, egg whites, milk, salt and pepper until thoroughly combined. Arrange veggies in prepared pan. Top with shredded cheese. Pour egg mixture on top. Sprinkle with parmesan cheese.

Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving.

Make ahead: Baked quiche freezes well, up to 2 months. Thaw overnight and, to warm, bake at 350° for about 20 minutes.

Notes: This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days.

I’ve made this recipe with both skim milk and unsweetened plain almond milk. Any milk is OK.

I used a blend of reduced-fat shredded cheddar and mozzarella. Use your favorite such as goat cheese, feta, gouda, etc. If you aren't watching your calories too much, increase to about ¾-1 full cup.

Serving: 110 calories

Robin Moore

 

SIMPLE SOAKED
WHOLE WHEAT HOTCAKES

Servings: 12-14 pancakes
2 cups whole wheat flour
2 cups cultured buttermilk, yogurt or milk kefir
2 teaspoons baking powder
1 teaspoon sea salt
2 eggs
2 Tablespoons olive oil

In a large bowl, combine flour and buttermilk. Soak covered in a warm place overnight. (A soaking time of 24 hours yields fluffier pancakes.)

After soaking, add baking powder, salt, eggs, and olive oil. Mix until well-combined, but do not overmix.

Cook on a hot, oiled cast-iron skillet or griddle until pancake is puffed and browned.

Jena Klein

 

EASY PORK AND KRAUT SOFT TACOS

Servings: 4-8 tacos
4 Tablespoons olive oil
3 cloves garlic, minced
1 small onion, diced fine
1 pound pulled pork
1 teaspoon chili powder
¼ teaspoon red pepper flakes, crushed
Pinch oregano
½ teaspoon paprika
1 teaspoon ground cumin
1 teaspoon sea salt
1 teaspoon black pepper
1 small bell pepper, diced
1 cup fresh, crunchy sauerkraut
6-8 corn tortillas (or 4-6 whole wheat tortillas)
Low-fat sour cream

In a skillet over medium heat, heat oil. Add garlic, onions and bell pepper. Sauté until just fragrant. Add pork carefully. Lower heat and fry pork slightly.

In a small bowl, mix together chili powder, pepper flakes, oregano, paprika, cumin, salt and black pepper. Sprinkle mixture over cooking pork and stir to coat thoroughly. Once pork is seared in places and hot through, turn off heat and cover skillet.

Prepare corn tortillas by slathering them with sour cream. Fill with pork. Top with sauerkraut (spicy kraut is excellent on these). Serve hot.

Jena Klein

 

PESTO CHICKEN CRESCENT RING

3 boneless skinless chicken breasts (from 20-ounce package), cooked and chopped into ½-inch pieces (about 2½ cups)
1/3 cup plus 1 Tablespoon basil pesto (from 7-ounce container or make fresh – we do!), divided
1 cup (4-ounce) shredded Monterey Jack cheese
2 cans (8-ounce each) Pillsbury Reduced Fat crescent rolls

Heat oven to 375°. In medium bowl, mix chicken, 1/3 cup of pesto and cheese.

Unroll both cans of dough; separate into 16 triangles. On ungreased large cookie sheet, arrange triangles in ring so short sides of triangles form a 5-inch circle in center. Dough will overlap. Dough ring should look like the sun.

Spoon chicken mixture on half of each rectangle closest to center of ring.

Bring each dough triangle over filling, tucking dough under bottom layer of dough to secure it. Repeat around ring until entire filling is enclosed (some filling might show a little).

Brush remaining pesto on top of dough ring. Bake 18-22 minutes or until dough is golden brown and thoroughly baked. Cool 5-10 minutes before cutting.

Note: Cooking chicken breasts in advance saves time. Any leftover chicken will work as well. If you’d rather not have browning on crescent ring, skip brushing dough with pesto before baking.

Jena Klein

 

HOMEMADE BASIL PESTO

Serving size: 1 cup
2 cups fresh basil leaves
1/3 cup pine nuts
1/3 cup freshly grated parmesan cheese
3 cloves roasted garlic
1/3 cup olive oil
1 teaspoon fresh lemon juice (optional, but recommended)
½ teaspoon each salt and fresh ground pepper

In a food processor or blender, put basil, pine nuts, cheese and garlic. Blend. Pour oil in slowly while still mixing (or a little at a time, mix, add more oil, mix, etc.). Scrape sides. Add lemon juice, salt and pepper. Pulse until everything is blended and relatively smooth. Taste and add more salt/pepper if desired.

Make ahead/storing: Store leftover pesto in a jar, tightly sealed, and refrigerate for up to a week. Freeze pesto for up to 2-3 months. You can freeze it in greased ice cube trays and thaw small portions at a time.

Pesto Variations: Instead of basil, try other greens such as spinach or arugula.

Instead of pine nuts, you can use other nuts such as walnuts, pecans, pistachios, or almonds. Or for a nut-free pesto, try edamame, pumpkin seeds, hemp seeds or sunflower seeds.

Pesto variations: You can add your favorite herbs - cilantro, mint or parsley and/or add your favorite spices such as cayenne, ground ginger or paprika. Or a dash of hot sauce.

Jena Klein

 

WHITE BEAN AND EDAMAME HUMMUS

 

1 (15-ounce) can cannellini beans, drained and rinsed
1½ cups shelled, cooked edamame, thawed if frozen
2 medium garlic gloves, coarsely chopped
¼ cup water, plus more as needed
3 Tablespoons freshly squeezed lemon juice (from about 2 medium lemons), plus more as needed
2 Tablespoons olive oil
1 teaspoon kosher salt, plus more as needed
¼ teaspoon toasted sesame oil
Freshly ground black pepper
2 Tablespoons coarsely chopped fresh cilantro
Taro Chips, for serving (optional)

In a food processor fitted with a blade attachment, place cannellini beans, edamame, garlic, water, lemon juice, olive oil, salt and sesame seed oil. Season with pepper. Process until smooth, scraping down sides of bowl as needed. If dip is too thick, pulse while adding more water, a tablespoon at a time, until the desired consistency is reached.

Transfer to a medium bowl. Add cilantro. Stir. Taste and season with more salt or lemon juice as needed. Serve with Taro Chips.

Note: Shelled edamame are sold two ways - cooked or uncooked. If you buy cooked, frozen ones, all you have to do is thaw them. If you buy uncooked ones, follow cooking directions on package.

Kate Klein

 

ROASTED BRUSSELS SPROUTS, CINNAMON BUTTERNUT SQUASH, PECANS AND CRANBERRIES

3 cups Brussels sprouts, ends trimmed, yellow leaves removed
3 Tablespoons olive oil, divided
Salt, to taste
1½ pound butternut squash, peeled, seeded and cut into 1-inch cubes (makes about 4 cups of uncooked cubed butternut squash
2 Tablespoons olive oil, divided
3 Tablespoons maple syrup
½ teaspoon ground cinnamon
2 cups pecan halves
1 cup dried cranberries
2-4 Tablespoons maple syrup, optional

Roasted Brussels Sprouts:

Heat oven to 400°. Lightly grease foil-lined baking sheet with 1 tablespoon olive oil.

Make sure Brussels sprouts have been completely trimmed. Slice all sprouts in half. In a medium bowl, combine sprouts, 2 tablespoons of olive oil and salt. Toss to combine. Place On prepared baking sheet, place sprouts, cut side down. Roast for about 20-25 minutes. During last 5-10 minutes, turn them over for even browning. Cut sides should be nicely and partially charred, but not blackened.

Roasted Butternut Squash:

Heat oven to 400°. Lightly grease foil-lined baking sheet with 1 tablespoon olive oil.

In a medium bowl, combine butternut squash, 1 tablespoon of olive oil, maple syrup and cinnamon. Toss to mix.

Place butternut squash in a single layer on prepared baking sheet. Bake for 20-25 minutes, turning once halfway through baking, until softened. You can roast both Brussels sprouts and butternut squash on 2 separate baking sheets at same time and same rack in oven – that’s what I did.

In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pecans and cranberries. Mix to combine. For more sweetness, add 2-4 tablespoons maple syrup, if desired – do not add all maple syrup at once, start with 2 tablespoons then add more, if desired. Toss with salad ingredients to combine.

Holly Brent – Eatable Facebook Group

 

Jena Klein is AFC’s Wellness Program Coordinator. You may email her at This email address is being protected from spambots. You need JavaScript enabled to view it..