Recipe 1: Beef tips
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 lb sirloin tip steak, fat trimmed off and cut into cubes
- 10 ounce bag frozen butternut squash
- 1/2 10 ounce bag frozen cut green beans
- 2 teaspoon paprika
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/4 cup skim milk
- 1/2 teaspoon ground sage
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Instructions
- Bring a large pot of water to a boil
- In a large skillet, heat the olive oil over medium heat
- Add the beef tips and cook for about 5 minutes, stirring frequently
- While the beef cooks, drop the squash into the boiling water and cook for 10 minutes or until soft
- Add the green beans, paprika, garlic powder, salt, and pepper to the skillet with the beef and continue cooking 10 minutes or until heated through
- When the squash is soft, drain in a colander and return to the hot pot
- Mash squash with a potato masher, add the milk and sage, then stir well with a spoon to combine
- Serve the beef tips and green beans with the veggie mash on the side
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Recipe 2: Tex-mex soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 small white onion, diced
- 1 green pepper, diced
- 3 cups chicken broth
- 1 can low sodium diced tomatoes
- 2 cans low sodium black beans, drained and rinsed
- 8 ounce can tomato sauce
- 1 can corn
- 1 tablespoon chili powder
- ½ tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon cayenne (optional)
- ½ teaspoon black pepper
- 1 avocado, diced
- 1 lime, cut into wedges
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Instructions
- In a large pot, heat the olive oil over medium heat
- Add the diced onion and green pepper then sauté for 5-7 minutes
- Add the broth, tomatoes, beans, tomato sauce, corn, and spices
- Bring to a boil, lower the heat, and simmer for 15-20 minutes
- Serve topped with diced avocado and a lime wedge
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If you don’t need it all this week, this soup freezes well. Just store in a freezer safe airtight container for up to 6 months. Just reheat in a pan or the microwave, adding a splash of stock or water to get the desired consistency if the soup has thickened.
Recipe 3: Turkey meatballs
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1lb ground turkey
- 1 egg
- ½ cup breadcrumbs
- ¼ cup parmesan cheese
- 1 teaspoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- 2 sweet potatoes, cut into fry sized strips
- 2 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
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Instructions
- Preheat oven to 350 degrees
- Line a large baking sheet with aluminum foil and lightly spray with nonstick cooking spray
- In a bowl, combine turkey, egg, breadcrumbs, parmesan, parsley, oregano, thyme and black pepper
- Mix well with hands, then roll out 12 evenly sized meatballs
- Place the meatballs on ½ of the baking sheet
- In another bowl, toss the sweet potato fries with the olive oil, chili powder, and cumin
- Spread the sweet potato fries evenly across the other half of the baking sheet
- Bake for 20-25 minutes or until meatballs are cooked through, flipping the meatballs and stirring the fries halfway
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Cooked meatballs can be stored in the freezer in an airtight container or zip top bag for up to 6 months. Reheat in the oven at 350 degrees for about 30 minutes or until they are piping hot all the way through.
Recipe 4: Unstuffed egg roll
4 servings
Recipe adapted from the American Diabetes Association
Ingredients
- 1lb ground pork
- ½ teaspoon black pepper
- 1 bag slaw mix
- 1 bunch green onion, chopped
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- 2 tablespoons low sodium soy sauce
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Instructions
- In a large sauté pan or wok, cook the ground pork for 10-12 minutes or until cooked through
- Season the pork with the black pepper then remove from pan and set aside
- Heat oil in pan the add slaw mix and green onions, reserving a pinch of onion for garnish
- Season with garlic powder, ginger, and soy sauce
- Cook for 5-7 minutes until cabbage has softened
- Add pork back to pan and cook 1 minute longer
- Serve topped with green onions
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Recipe 3: Chicken Meatball Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 box (32 ounces) of low sodium chicken stock
- 1lb ground chicken
- 1 egg
- ½ cup Italian breadcrumbs
- ¼ cup parmesan cheese
- 1 teaspoon dried parsley
- ½ teaspoon black pepper
- 1 bag frozen sliced carrots
- 3 cups wheat egg noodles
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Instructions
- In a large soup pot, bring the box of chicken stock to a simmer
- In a large bowl, combine ground chicken, egg, breadcrumbs, cheese, parsley, and pepper then mix thoroughly
- Roll chicken mixture into small meatballs, using about 2 tablespoons per ball
- Drop the meatballs into the simmering stock and cook for 10 minutes
- Add the sliced carrots and pasta and bring to a full boil
- Boil for 5-6 minutes or until noodles are tender
- Serve topped with a sprinkle of parmesan cheese and dried parsley
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