Italian Zucchini Boats
Ingredients
- 4 medium zucchini
- 1/2 teaspoon dried Italian seasoning
- 2 teaspoons olive oil
- salt and pepper to taste
- 1lb ground turkey
- 1/2 cup onion, diced
- 1 teaspoon garlic, minced
- 2 cups marinara sauce
- 3/4 cups shredded mozzarella
- 1 tablespoon chopped parsley
- cooking spray
Directions
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Step 1
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| Preheat the oven to 400 degrees F. Coat a 9x13 inch baking dish with cooking spray. |
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Step 2
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| Cut the zucchini in half lengthwise, then trim off the stem ends. Use a spoon to carefully scoop the flesh out of the zucchini. Arrange the zucchini in the baking dish. |
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Step 3
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| Sprinkle the Italian seasoning, salt, and pepper over the zucchini shells. |
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Step 4
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| Heat the olive oil in a large pan over medium high heat. Add the ground turkey, onion, garlic and cook until cooked through (5-10 minutes). |
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Step 5
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| Season the meat with salt and pepper to taste. |
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Step 6
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| Pour the marinara sauce into the pan and bring to a simmer. Cook for 5 minutes on low heat. |
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Step 7
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| Spoon the meat mixture evenly into the zucchini shells, and top with shredded mozzarella cheese. |
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Step 8
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| Bake in the oven for 25 minutes, or until zucchini is tender and cheese is melted and golden brown. |
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Step 9
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| Remove from oven, sprinkle with parsley and serve! |
Grilled Peaches and Apricots
Ingredients
- 4 ripe peaches
- 4 ripe apricots
- 8 walnut halves
- 1 tablespoon honey
- 1 teaspoon olive oil
Directions
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Step 1
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| Preheat the grill. Half peaches and apricots and remove the pits. Brush open faced halves of fruit with oil. |
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Step 2
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| Grill open face down for about 3 minutes. The fruit should have distinct grill marks. |
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Step 3
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| Toast walnuts on a dry pan for 2-3 minutes. |
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Step 4
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| Top fruit halves with toasted walnuts and a little bit of honey. |
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Step 5
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| Serve immediately. |
Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match!
Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
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Step 1
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| Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. |
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Step 2
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| Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. |
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Step 3
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| Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. |
Chile, Tomato, and Rice Soup
This is a simple soup to make for the family. A twist on the classic tomato and rice soup- with an extra kick!
Nutritional Information per serving:
Calories 100; Fat 4g (sat 0.5g); Carbohydrate 14g; Sodium 450mg; Protein 3g; Cholesterol 0mg; Fiber 2g
Food Groups per serving:
1 vegetable, 1 fat, 1 carb choice
Ingredients
- 1 (35 oz) can peeled tomatoes in juice, drained and chopped
- 1 Large onion, chopped
- 1 green bell pepper, seeded and chopped
- 1 fresh hot chile pepper (such as jalapeno), seeded and minced, or to taste
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 quarts Pacific Brand fat-free & cholesterol-free chicken broth or vegetable broth
- 1 tablespoon dried marjoram
- 1/3 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro
Directions
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Step 1
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| In a blender or food processor fitted with the metal blade, process the tomatoes, onion, bell pepper, chile pepper, and garlic until smooth. In a large soup pot, heat the oil over medium heat. Add the tomato mixture and cook, stirring often, until thickened, about 5 minutes. Stir in the stock and marjoram and bring to a simmer over high heat. Reduce the heat to low and simmer for about 1 hour. |
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Step 2
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| Add the rice, cover, and continue simmering until the rice is tender, 15 to 20 minutes. Stir in the cilantro and serve the soup hot. |
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