Healthy Recipes

Jenn's Healthy Recipes

Curried Turkey Breasts

2 turkey breasts (3-4 lbs.)

1 T. curry powder

3 T. fresh basil, chopped

3 T. fresh thyme, chopped

3 T. fresh oregano, chopped

3 T. fresh marjoram, chopped

2 cloves garlic, minced

1/2 tsp. smoky paprika

3 carrots, peeled and coarsely chopped

2 onions, coarsely chopped

2 stalks of celery, coarsely chopped

the juice and zest of 1 orange

1 cup chicken broth

2 T. cornstarch

Mix the curry powder, basil, thyme, oregano, marjoram, garlic, and paprika together. Stir in the zest and orange juice to make a paste. (add a little water if necessary) Spread over each turkey breast coating evenly. Place the turkey into a baking dish and bake at 350 degrees for ~1 hr and 20 minutes.

Take the turkey out of the baking dish and slowly whisk in the cornstarch to form a gravy. Slice the turkey breasts and spoon the gravy over the top. Serve with brown rice.

Taya's Saffron Chicken

4 boneless chicken breasts

3 ripe plantains

2 T. saffron

Salt and Pepper

2-3 T. of coconut oil

1/2 cup shredded coconut (preferably fresh)

1 (15 oz) can black beans, rinsed and drained

2 cups cooked brown rice

Cook the brown rice as per the package instructions; place the black bean in the same pot and stir while the rice is still hot. Cover and set aside.

Sprinkle the chicken with salt, pepper and saffron. Brown the chicken breasts in the coconut oil; cover the skillet and cook on a low heat until the chicken is cooked through adding water if necessary. Remove the chicken and pour the coconut into the same skillet; cook until softened. (~10 min.) Remove the coconut and if necessary add more coconut oil to the skillet. Cut the plantains in 1/2 lengthwise and brown in the heated coconut oil. Drain and set aside.

To Plate: Spoon the mixed Rice and beans onto a plate. Place a plantain and one or two chicken breasts on top of the rice and spoon the coconut on top of the chicken. Serve immediately.

TVP and Lentils with Rice

1/2 cup T.V.P.

1 cup brown Lentils

Water

1 1/2 tsp. Olive Oil

1 medium onion, chopped

1 c. long grain white or brown rice

4 1/2 tsp. chicken bouillon

1 tsp. curry powder

1 tsp. ground cumin

2 T. dried parsley

black pepper

Saute the onion in olive oil in a Dutch oven. Add the lentils and 3 cups of water and simmer for 10 min.; add the rice, T.V.P., bouillon, curry, cumin, parsley flakes and another 2 1/2 cups of water. Return to a boil and simmer for ~3 min. with the cover on the Dutch oven. Remove from heat keeping the lid on the pot. Let the mixture stand for 20-25 min. without removing the lid.

Remove the lid and stir. Serve immediately.

Joe's Cucumber Sanwiches

2 English cucumbers, sliced
Romain Lettuce
Tomatoes
Horseradish Sauce
Ancient Grain or Whole Wheat Bread

For horseradish sauce: Mix 1/2 cup Mayo with 1 T. prepared horseradish. Add salt, pepper and cayenne and mix.

For the sandwich: Spread horseradish sauce on both sides of the bread. Layer the rest of the ingredients and cut the sandwich in half. Yum!

Hearty Lentil Soup

 

1 lb. Italian sausage, mild

2 sweet potatoes, cut into ½“ pieces

3 cups dried lentils

8 cups chicken broth

1 onion, chopped

1 carrot, chopped

2 T. olive oil

Brown the sausage in the olive oil; remove and drain, leaving the oil in the skillet. Sauté the onions and carrots in the oil until tender. (drain again if necessary) Add the broth, lentils and sweet potato and cook until the potatoes and lentils are tender. (~30 minutes) Add the sausage back into the soup and warm. Serve immediately.

Farro Chicken Salad

1 cup of cooked Farro (cook according to pkg instructions using chicken broth)

2 chicken breasts, grilled and cut into 1" cubes

2 cups cherry tomatoes, cut in 1/2

1/2 cup crumbled feta cheese

2 small Japanese eggplant, grilled and cut into 1" cubes (optional)

1/2 Red onion, minced

2 T. Olive oil

1 lemon, juice and zest

1/2 bunch of flat leaf parsley, chopped

While the Farro is still warm, add the chicken, cheese, eggplant, onion, olive oil and lemon juice and zest. Toss and let the salad rest for 10 minutes. Sprinkle w/ the parsley and serve.

Can be served warm or at room temperature.



Healthy Asian Noodles

1 recipe whole wheat pasta, cooked

3/4 cup soy sauce

1/2 cup Teriyaki sauce

2 T. Sriracha chili sauce

1/2 cup brown sugar

4 chicken breasts

1 (16 oz) Edamame, frozen and thawed

2 small bak choy, trimmed and grilled

1" of ginger, sliced

3-4 cup Napa cabbage, sliced thinly

1/2 tsp. red pepper flakes

2 T. PB2 (or peanut butter)

2 T. cornstarch

1/2 cup water

1/2 cup chopped peanuts

Squeeze of one lime

Marinate the chicken in the brown sugar, lime juice, soy, teriyaki, and Sriracha sauces for 2 or more hours. Drain and reserve liquid. Grill chicken. Bring marinade to a boil in a large skillet or wok, reduce and simmer for ~15 min. Sprinkle in the PB2 (or peanut butter) and whisk. Add the ginger and red pepper flakes. Cook for another 5-10 minutes. Mix the cornstarch in water and make a slurry. Pour into the sauce and whisk until thickened. Add the Napa cabbage and cook down. (~10 min) Stir in the chicken, Edamame and pasta. Serve with sprinkled, chopped peanuts.

Simple Chicken Rolls

4 chicken breasts, pounded out to 1/4" thickness

4 thin slices turkey ham

4 oz. shredded Vegan cheese (from the produce dept)

salt and pepper

2 egg whites, beaten

1/2 cup fine dry bread crumbs

1/4 cup chopped parsley

2 T. coconut oil 

1 cup vegetable or chicken broth

2 tsp. cornstarch mixed with 1/4 cup water

Place the chicken breasts on a plastic cutting board; sprinkle with salt and pepper. Layer each breast with the turkey ham and then some Vegan cheese. Sprinkle the parsley on top. Roll each breast and secure with toothpicks. Dip the rolls into the egg whites first and then the bread crumbs. Coat completely. Brown each roll in the coconut oil and set aside to drain. Pour the broth into the skillet that you browned the chicken in and stir to pick up the bottom of the pan. Bring the broth to a simmer and whisk in the cornstarch slurry. Stir until the broth thickens and place the chicken back into the skillet. Cook until the juices from the chicken run clear. (~20-25 min) Serve immediately.

 Mediterranean Stuffed Peppers



1 c. couscous

1 c. hot water

1 cinnamon stick

1/4 tsp. red pepper flakes

2 whole cloves

4 small red peppers

~12 button mushrooms, sliced (optional)

1 bunch of green onions, chopped

2 chopped tomatoes

1 small zucchini, chopped

1/2 cup golden raisins

Olive oil

Preheat oven to 375 degrees.  

Pour the couscous into a small bowl. Add the cinnamon stick, red pepper flakes and cloves; pour the hot water over all. Cover the bowl until the couscous cook, about 5-7 min.

In a medium skillet pour 2-3 T. of olive oil. Saute the green onion and zucchini until crisp-tender; add the mushrooms and cook until their liquid is released. Add the tomatoes and golden raisins and stir to combine. Remove the cinnamon stick and cloves from the couscous. Add the vegetable mixture into the bowl with the couscous and toss.

Cut the tops off of the bell peppers and clean. Place the pepper into a baking pan and fill each with the couscous and vegetable mixture. Pour 1/2 c. water into the bottom of the baking dish and cover with foil. Bake 30-40 min. or until the peppers are soft.



Black Bean and Quinoa Chop Supper

1/4 c. quinoa
1/2 c. water
1 (15 oz.) can black beans, rinsed and drained
1/2 small onion, minced
1 clove garlic, minced
1/2 tsp. ground cumin
1/4 c. chopped cilantro
1/4 tsp. red pepper flakes
1 egg, beaten
salt and pepper
Olive oil for browning
Vegan cheese (cheddar)
1 c. frozen corn
1-2 avocados, sliced
Greek yogurt or Light sour cream (optional)
Cook the quinoa in the water for 20-25 min.; fluff grains and cool. In a separate skillet saute the onion and garlic until the onion turns clear; add the cilantro, red pepper flakes and salt and pepper. Combine the onion mixture with the quinoa and stir.
Mash black beans until smooth and add the egg and then the quinoa. Season with salt and pepper to taste. Form patties and brown on both sides in a hot skillet with olive oil.
Place the patty on a baking sheet and sprinkle with the corn and cheese. Bake in the oven until the cheese melts. (I usually do this in a toaster oven to expidite the process.)
When the cheese is melted and bubbly pull the patties out of the oven and top with avocados and yogurt.

Gwen’s Healthy Pancakes

2 ½ cups whole wheat flour

1 cup buttermilk powder

5 T. dried egg whites

¼ cup sugar

1 ½ T. baking powder

2 tsp. baking soda

1 tsp. salt

1 cup flaxseed meal

1 cup nonfat dry milk

½ cup wheat bran or oat bran

1 ½ cup nonfat milk

¼ cup canola oil

1 tsp. vanilla

Blueberries or bananas

Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)

Combine milk, oil and vanilla in a glass measuring cup.

Place 2 cups pancake mix in a large bowl. Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.

Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using ¼ cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn and cook until golden brown.