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:
- Mix lemon juice, canola oil, garlic, and seasonings in a large bowl.
- Add the fish and coat with the mixture. Let rest in marinade for 10 minutes.
- Turn grill on high heat. Before adding the tilapia, oil the grill grates to prevent sticking.
- 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:
- Preheat oven to 425° F.
- 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:
- Preheat oven to 350° F. Spray pan with cooking spray. Cut each tortilla into 8 triangular pieces.
- Place the tortilla triangles on the greased cookie sheet. Spray the tortilla triangles with additional cooking spray.
- Bake about 6 minutes then rotate the baking sheet and bake an additional 3 minutes. Let triangles cool.
- Melt chocolate chips in the microwave, in 20-30 second intervals, stirring between.
- 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:
- Combine all spices.
- 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.
- 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:
- Preheat oven to 350° F
- Mix corn, broccoli, egg, cracker crumbs and margarine together in greased 1 1/2 quart casserole.
- Mix topping ingredients together in small bowl. Sprinkle over corn mixture.
- Bake for 40 minutes.
Makes 6 servings. Print recipe card.
Sweet Broiled Grapefruit (Fruit)
Ingredients
- 1 ruby red grapefruit
- 2 T cinnamon sugar
Directions:
- Split grapefruit across its middle. Make small cuts between the sections to help separate the membranes.
- 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:
- 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.
- Add chicken broth, tomatoes, tomato paste, and water to the pot. Bring to a boil. Reduce to a simmer and cook 20 minutes.
- 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:
- Combine beans, corn, and tomatoes in a pan.
- Add chili powder to taste.
- Stir to mix.
- Continue to stir over medium heat until heated thoroughly.
Makes 6 servings. Print recipe card.