RECIPES for YOU! – Day 11

Have you thought about what you’re going to be eating this week?  If you haven’t planned much I thought I would give you a few recipes that are easy and maybe that will help you put together a plan.

I’m going to include the full recipes in the blog so it will be lonnnnngggg and also a PDF of each recipe for you to print!

I’ve selected 3 recipes, Ground Turkey & Veggie Pasta –  Low Carb Chicken, Broccoli Stir Fry and Oven Roasted Vegetables. (CLICK on Recipe name for PDF)

I like different things about all of them but if you notice the two entree dishes also contain a lot of vegetables – and that is sometimes the best way to make sure you are eating LOTS of vegetables!

Roasted_Vegetables

The Ground Turkey & Veggie Pasta recipe can be made Gluten Free by using Gluten Free pasta.  There are several options out there, my least favorite is Brown Rice pasta, it gets really gummy.  You can also simply make quinoa or brown rice and use in place of pasta. This recipe is a great meal for the whole family and especially if you are active and work out regularly!

I love making Stir-fry dishes, they are fast and easy.  The Chicken & Broccoli Stir Fry is Low-Carb because you serve it over shredded cabbage – and that way you can eat a much larger portion than if it was served with rice. This is also a great family meal, and you can always make a side of rice for your teenagers that can burn through the carbohydrates more easily.  If you have leftover chicken you can make it even faster by cooking the vegetables and adding the cooked chicken at the end to heat!

Finally, my all time favorite way to eat veggies – Roasted Vegetables.  The great thing about roasting veggies is that it really doesn’t matter what you use AND you can make a big pan and have for a few days. Watch for other great combinations in future blogs.

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Health & Bliss to You,

Susie

 

Ground Turkey & Veggie Pasta

 

Ingredients

1 Pound 100% whole wheat penne or Gluten Free penne

1 Pound ground organic turkey breast

1 Head of chard, stems cut into 1/4″ chunks, leaves roughly chopped

Handful or two of green beans, ends trimmed and snapped in half

Handful of (crimini) mushrooms, sliced thick

1 Leek (white part only), thoroughly cleaned and sliced

1 Clove garlic, chopped

1 Medium onion

1/4 Cup fresh parsley, chopped finely

1 Tbsp Italian spices (basil, rosemary, thyme, oregano, Italian blend, etc)

Olive oil

Sea salt & pepper

 

Instructions

  1. While you wash & prep the veggies, put a large pot of salted water on the stove and bring to a boil.
  2. Cook pasta according to package directions. Two minutes before it’s done, stir in chard, chard stems and green beans.
  3. Drain and return pasta & veggies to the pot, stirring in a little olive oil so it doesn’t stick together. Set aside.
  4. In a large skillet over a medium-high flame, sauté onion, leeks and 1-2 Tbsp olive oil. Cook for about 4 minutes or until onions become soft.
  5. Add ground turkey to the pan. Make sure to chop it up into smaller chunks so it cooks evenly. Add Italian seasoning during cooking.
  6. Stir in mushrooms. If mixture seems a little dry, covering with a lid for a few minutes will increase moisture, or add a splash of Chicken or Vegetable stock. Cook until turkey is fully cooked.
  7. Combine turkey and pasta mixture & stir well.
  8. Add salt and pepper as needed. Stir in parsley.

6-8 Servings

Calories: 435 Total Fat 10g; Saturated Fat 2.4g; Cholesterol 55.9mg; Sodium 75mg

Total Carb 60g; Dietary Fiber 9g; Sugars 5g; Protein 26.g

 

Low Carb Chicken & Broccoli Stir-Fry

  • PREP TIME 15 Min
  • TOTAL TIME 28 Min
  • SERVINGS 4

 

1          pound boneless skinless chicken breast, cut into 1-inch pieces (2 breasts)

2          garlic cloves, finely chopped

2          teaspoons finely chopped gingerroot

1          medium onion, cut into thin wedges

1          cup baby-cut carrot, cut lengthwise in half

1          cup chicken broth or stock

3          tablespoons low sodium soy sauce

2          teaspoons sugar

2          cups broccoli flowerets

1          cup sliced fresh mushrooms (3 ounces)

1/2          cup diced red bell pepper

2          teaspoons cornstarch

 

  • Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken, garlic and gingerroot; stir-fry 2 to 3 minutes or until chicken is brown.
  • Add onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring twice.
  • Add broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
  • Mix cornstarch with remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over Steamed Cabbage

Calories: 271 – Total Fat 5g – Saturated Fat 1g – Cholesterol 96mg – Sodium 711mg – Total Carb 15g – Dietary Fiber 3g – Sugars 7g – Protein 40g

 

Oven Roasted Vegetables

Ingredients

2 – 3 bell peppers of any color

2 onions

2 zucchini

8 oz. box mushrooms

1-2 sweet potatoes

1 tsp. salt

2 cloves garlic, crushed or pressed

salt

coarsely ground pepper

1/2 tsp. oregano

1/2 tbsp. basil

1/2 tsp rosemary

 

Instructions

  1. Wash and dry vegetables. Any combination of vegetables in season may be used.
  2. Cube them into large bite-size pieces. Halve mushrooms, if large. Place in large bowl.
  3. Crush the garlic with salt using the side of a large knife until pureed (or use a garlic press), add to vegetables.
  4. Drizzle the vegetables with olive oil, Sprinkle with salt, pepper, oregano, basil and rosemary and toss to coat well.
  5. Arrange vegetables in a baking dish or roasting pan in a single layer.
  6. Roast in oven at 400°F; reduce heat if vegetables are browning too quickly before they are done. Stir 2-3 times while roasting, approximately 20-30 minutes.
  7. Can be served hot or room temperature

Notes: Regular potatoes take longer to cook than sweet potatoes, dice them separately and drizzle with olive oil on the pan and roast for about 10 minutes before adding the other veggies.

 

 

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