This Week's Healthy Recipes

August 28, 2020

Week of August 28, 2020

 

Menu #1

 

 

 

Entree

 

Tex-Mex Summer Squash Casserole

 

Chiles and cheese turn mild summer squash into a zesty, satisfying casserole. The jalapenos make this dish quite hot; if you prefer a milder version, use a second can of diced green chiles instead.

Total:

1 hr 30 mins

Servings: 12

 

 

Ingredients

Ingredient Checklist

2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)

⅔ cup finely chopped yellow onion

1 4-ounce can chopped green chiles

1 4-1/2-ounce can chopped jalapenos, (about 1/2 cup), drained

½ teaspoon salt, or to taste

2 1/4 cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided

¼ cup all-purpose flour

¾ cup mild salsa

4 scallions, thinly sliced, for garnish

1/4 cup finely chopped red onion, for garnish

 

Instructions Checklist

                     Step 1 
Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.



                     Step 2 
Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.



                     Step 3 
Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

http://www.eatingwell.com/recipe/252090/tex-mex-summer-squash-casserole

 

 

 

side#1

 

Chili-Brown Sugar Delicata Squash with Pears

 

Pears and delicata squash tossed with brown sugar, chili powder and bacon is a delectable combination. To make this vegetarian, omit the bacon and toss the squash and pears with the brown sugar and chili powder during the last 5 minutes of roasting.

Source: EatingWell Magazine, November/December 2010

By EatingWell Test Kitchen

Total:

35 mins

Servings: 4

 

Ingredients

Ingredient Checklist

1 pound delicata squash (about 1 large)

2 medium ripe but firm pears, sliced

2 teaspoons extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon freshly ground pepper

2 slices bacon

2 tablespoons water

1 tablespoon light brown sugar

1 teaspoon chili powder

 

Directions

Instructions Checklist

                     Step 1 
Preheat oven to 425 degrees F.



                     Step 2 
Cut squash in half lengthwise; scoop out the seeds. Cut crosswise into 1/4-inch slices. Toss in a large bowl with pears, oil, salt and pepper. Spread on a large baking sheet.



                     Step 3 
Roast the squash and pears until just tender, stirring once or twice, 20 to 25 minutes.



                     Step 4 
Meanwhile, cook bacon in a large nonstick skillet over medium heat until crisp, 4 to 6 minutes. Transfer to a paper towel-lined plate.



                     Step 5 
Discard all but 2 teaspoons fat from the pan. Over medium heat, stir in water, brown sugar and chili powder. Add the squash and pears; toss to coat. Crumble the bacon on top.



http://www.eatingwell.com/recipe/250172/chili-brown-sugar-delicata-squash-with-pears

 

 

 

Dessert #1

 

Coconut-Topped Bananas

A creamy peanut butter-and-yogurt layer and crunchy cornflakes in this recipe turn plain bananas into an extraordinary treat.

Source: Diabetic Living Magazine

By Diabetic Living Magazine

Active:

20 mins

Total:

20 mins

Servings: 8

 

Ingredients

⅓ cup coarsley crushed cornflakes

2 tablespoons flaked coconut

2 tablespoons vanilla fat-free, low-calorie yogurt

2 tablespoons peanut butter

2 bananas (each about 5 ounces or about 6 inches long)

 

Directions

Instructions Checklist

Step 1

In a small skillet, combine crushed cornflakes and coconut; cook and stir over medium heat for 2 to 3 minutes or until coconut is starting to brown. Remove from heat; set aside. In a small bowl, combine yogurt and peanut butter.

Step 2

Slice each banana in half crosswise and then lengthwise to make 8 pieces total. Place each piece, cut side up, on a small plate. Spread peanut butter mixture atop banana pieces. Sprinkle evenly with the cornflake mixture.

 

http://www.eatingwell.com/recipe/264116/coconut-topped-bananas

 

 

 

 

 

Menu # 2

 

 

 

Entrée or side

 

Cauliflower Steaks with Chimichurri

 

In this stunning, healthy cauliflower recipe, a head of cauliflower is cut into thick slabs then roasted until caramelized and served with chimichurri, a garlic-herb sauce. The cauliflower steaks make a fine accompaniment to actual steaks, or better still, serve them on their own as a vegetarian alternative to steak. Each head of cauliflower will provide 2 to 3 steaks from the center--the sides tend to crumble. For a truly show-stopping presentation, use the center portion of 2 heads and save the rest of the cauliflower for another recipe that calls for cauliflower florets.

 

By Molly Stevens

Total:

1 hr

Servings: 4

 

Ingredients

Ingredient Checklist

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1 tablespoon minced jalapeño pepper

¾ teaspoon salt, divided

2 tablespoons finely chopped fresh oregano

2 tablespoons finely chopped fresh thyme

2 tablespoons water

2 teaspoons sherry vinegar

½ teaspoon paprika

Olive or canola oil cooking spray

1 large head cauliflower (about 3 pounds)

Freshly ground pepper to taste

3 tablespoons finely chopped flat-leaf parsley

 

Directions

Instructions Checklist

                     Step 1 
Combine oil, garlic, jalapeno and 1/4 teaspoon salt in a small saucepan or skillet. Cook over medium heat just until the garlic starts to sizzle, 2 to 4 minutes, but don't let it brown. Remove from heat and stir in oregano, thyme, water, vinegar and paprika. Cover and set aside.



                     Step 2 
Preheat oven to 450 degrees F. Line a baking sheet with parchment paper and coat with cooking spray.



                     Step 3 
Remove any outer leaves from the cauliflower, but leave the stem intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut into 1/2- to 3/4-inch-thick slices. The center few slices should remain more or less intact, but the outer slices will crumble into smaller pieces. Cut any of the medium pieces into 1/2- to 3/4-inch-thick flat shapes--it's the flat surfaces that roast the best. Place the large and medium pieces on the baking sheet with the cut surfaces touching the pan; sprinkle small pieces in any empty spots. Coat the cauliflower with cooking spray and season with the remaining 1/2 teaspoon salt and pepper.



                     Step 4 
Roast the cauliflower, gently turning once halfway through, until browned and the stems feel tender when pierced with a knife, lll to 35 minutes.



                     Step 5 
Just before serving, stir parsley into the reserved herb sauce and season with pepper. Serve the cauliflower steaks with the sauce.

 

 

http://www.eatingwell.com/recipe/252182/cauliflower-steaks-with-chimichurri

 

 

 

 

 

 

 

Side #2

 

Carrot-Cumin Salad

    

Grated carrots are anything but plain when tossed with with parsley, lemon juice and cumin.

15 mins

Servings: 4

 

Ingredients

6 carrots, coarsely grated

½ cup chopped fresh parsley

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

1 clove garlic, finely chopped

1 teaspoon ground cumin

Salt & freshly ground pepper, to taste

 

Directions

Instructions Checklist

Step 1

Combine carrots, parsley, lemon juice, oil, garlic and cumin in a medium bowl. Season to taste with salt and freshly ground pepper.

Tips

Make Ahead Tip: The salad will keep, covered, in the refrigerator for up to 1 day.

 

http://www.eatingwell.com/recipe/247626/carrot-cumin-salad

 

side #2

Cider-Glazed Roots with Cinnamon Walnuts

 

Here we roast a variety of roots with a brown sugar-cider glaze. Make them instead of candied sweet potatoes at your Thanksgiving celebration. If you include red beets, the whole dish will take on a gorgeous ruby hue.

Source: EatingWell Magazine, November/December 2008

By Carolyn Malcoun

Total:

1 hr 35 mins

Servings: 6

 

Ingredients

Ingredient Checklist

3 pounds assorted root vegetables, peeled (see Tip) and cut into 1-inch pieces

1 cup apple cider

¼ cup dark brown sugar

½ teaspoon salt, plus more to taste

¼ teaspoon freshly ground pepper

½ cup chopped walnuts

1 tablespoon butter

⅛ teaspoon ground cinnamon

 

Directions

Instructions Checklist

                     Step 1 
Preheat oven to 400 degrees F.



                     Step 2 
If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil.



                     Step 3 
Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.



                     Step 4 
Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.



                     Step 5 
Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.



Tips

Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed.

http://www.eatingwell.com/recipe/249776/cider-glazed-roots-with-cinnamon-walnuts

 

 

side #2

Apple Coleslaw

Chopped red and green apples give a tangy, fresh touch to a classic coleslaw.

Source: Diabetic Living Magazine

By Diabetic Living Magazine

Active:

25 mins

Total:

25 mins

Servings:  6

 

Ingredients

Ingredient Checklist

3 cups chopped cabbage

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

½ cup shredded carrot (1 medium)

½ cup finely chopped red bell pepper (1 small)

¼ cup finely chopped scallions (2)

⅓ cup brown sugar (not packed; see Tip)

⅓ cup light mayonnaise

1 tablespoon lemon juice

 

Directions

Instructions Checklist

                     Step 1 
Combine cabbage, both apples, carrot, bell pepper, and scallions in a large bowl.



                     Step 2 
Whisk together brown sugar, mayonnaise, and lemon juice in a small bowl. Pour over the cabbage mixture; stir to combine. If desired, cover and chill for up to 24 hours before serving.



 

Tips

Tip: If using sugar substitutes, choose from Sweet 'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 2 Tablespoons brown sugar. (Note: The amount of brown sugar substitute recommended for this recipe is intentionally less than would be equivalent to the regular brown sugar called for.) Nutrition per serving with substitute: Same as below, except 94 calories, 105 mg sodium, 14 g carbohydrate. Daily Values: 2% iron. Exchanges: 0 other carbohydrate; carb choice

http://www.eatingwell.com/recipe/266999/apple-coleslaw

 

 

 

 

Menu # 3

 

 

 

Chicken & Apple Kale Wraps

 

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

Source: EatingWell.com, April 2017

By Carolyn Casner

Active:

10 mins

Total:

10 mins

Servings:1

 

Ingredients

Ingredient Checklist

1 tablespoon mayonnaise

1 teaspoon Dijon mustard

3 medium lacinato kale leaves

3 ounces thinly sliced cooked chicken breast

6 thin red onion slices

1 firm apple, cut into 9 slices

 

Directions

Instructions Checklist

                     Step 1 
Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with 1 ounce chicken, 2 slices onion and 3 slices apple. Roll each leaf into a wrap. Cut in half, if desired.



Tips

To make ahead: Refrigerate for up to 1 day.

 

http://www.eatingwell.com/recipe/258089/chicken-apple-kale-wraps

 

 

entree

Cauliflower Tacos with Chicken

 

If you love nachos, these cauliflower tacos are for you. Topping roasted cauliflower with beans, chicken and cheese makes a flavorful nacho-style filling for this healthy taco recipe.

Source: EatingWell Magazine, January/February 2020

By Breana Killeen

Active:

40 mins

Total:

40 mins

Servings: 8

 

Ingredients

3 tablespoons grapeseed oil or avocado oil

¾ teaspoon chili powder

¾ teaspoon ground cumin

¾ teaspoon onion powder

¼ teaspoon salt, divided

8 cups large cauliflower florets, cut into 1/2-inch slices

1 cup chopped tomato

1 avocado, diced

¼ cup chopped fresh cilantro

2 tablespoons pickled jalapeño peppers or fresh jalapeño pepper slices

2 tablespoons finely chopped red onion

¾ cup canned reduced-sodium refried black beans

2 cups shredded cooked chicken

¾ cup shredded Mexican cheese blend

16 corn tortillas, warmed

¾ cup finely shredded cabbage

 

Directions

Instructions Checklist

Step 1

Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.

Step 2

Combine oil, chili powder, cumin, onion powder and 1/8 teaspoon salt in a large bowl. Add cauliflower and gently toss to coat. Spread the cauliflower in a single layer on the prepared pan. Bake until tender and starting to brown, 15 to 20 minutes.

Step 3

Meanwhile, combine tomato, avocado, cilantro, jalapeños, onion and the remaining 1/8 teaspoon salt in a small bowl.

Step 4

Top the cauliflower with beans, chicken and cheese. Bake until the cheese is melted, about 5 minutes.

Step 5

Serve the cauliflower in tortillas, topped with the salsa and cabbage. http://www.eatingwell.com/recipe/277831/cauliflower-tacos-with-chicken

 

 

 

 

Quick Stovetop Mac & Cheese with Red Beets

Red beets give this healthy mac and cheese recipe a pink hue. If that's a little too much for you, try using yellow beets instead.

Source: EatingWell Magazine, January/February 2018

By Julia Clancy

Active:

25 mins

Total:

25 mins

Servings: 4

 

Ingredients

8 ounces whole-wheat elbow noodles

2 cups diced peeled beets (1/2-inch)

1 ¾ cups reduced-fat milk, divided

3 tablespoons all-purpose flour

2 teaspoons mashed roasted garlic (see Tip)

½ teaspoon salt

½ teaspoon ground pepper

1 ⅓ cups crumbled goat cheese

2 ounces reduced-fat cream cheese

2 teaspoons white-wine vinegar

¼ cup toasted chopped hazelnuts

 

Directions

                     Step 1 Bring a large saucepan of water to a boil. Cook pasta and beets according to the package instructions. Drain.

                     Step 2 Whisk 1/4 cup milk, flour, roasted garlic, salt and pepper in a small bowl; place near the stove. Add the remaining 1 1/2 cups milk to the saucepan. Heat over medium-high heat until just simmering. Add the flour mixture and reduce heat to medium-low. Cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in goat cheese, cream cheese and vinegar until the cream cheese is melted. Stir the pasta and beets into the sauce. Serve topped with hazelnuts.

http://www.eatingwell.com/recipe/262116/quick-stovetop-mac-cheese-with-red-beets 

 

 

 

 

Dessert

Grilled Nectarines with Mascarpone Cream

 

Serve these grilled nectarines with lightly sweetened mascarpone (Italian cream cheese) as a first course or a sophisticated dessert. Look for balsamic glaze near balsamic vinegar in well-stocked supermarkets or use honey for a sweeter taste.

Source: EatingWell Magazine, May/June 2012

By EatingWell Test Kitchen

Total:

20 mins

Servings: 8

 

Ingredients

Ingredient Checklist

⅓ cup mascarpone cheese

3 tablespoons nonfat plain Greek yogurt

2 teaspoons sugar

1 teaspoon chopped fresh tarragon, plus more for garnish

4 ripe but firm nectarines

1 tablespoon canola oil

8 teaspoons balsamic glaze or honey

2 tablespoons sliced almonds, toasted (see Tips)

 

Directions

                     Step 1 Preheat grill to medium-high.

                     Step 2 Combine mascarpone, yogurt, sugar and 1 teaspoon tarragon in a medium bowl. Refrigerate while you prepare the nectarines.

                     Step 3 Cut nectarines in half and scoop out the pits. Brush the cut sides with oil. Oil the grill rack (see Tips). Grill the nectarines, cut-side down, until slightly softened and beginning to brown, about 2 minutes.



                     Step 4 Divide the nectarines among 8 plates. Fill each half with about 1 tablespoon of the mascarpone mixture and drizzle with 1 teaspoon balsamic glaze (or honey). Top with toasted almonds and more chopped tarragon, if desired.

 

http://www.eatingwell.com/recipe/250505/grilled-nectarines-with-mascarpone-cream 

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