Recipe 1: Spiced chicken legs
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
Chicken
- 8 chicken legs patted dry with a paper towel
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
Salad
- 2 cucumbers
- 1 package grape tomatoes
- 1/2 red onion
- 1 bunch fresh parsley
- 1 tablespoon olive oil
- 1 tablespoon red wine or apple cider vinegar
- 1/2 teaspoon celery salt
- 1/2 teaspoon black pepper
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Instructions
- Preheat oven to 400 degrees
- In a large bowl, toss chicken legs with olive oil and sprinkle in all spices, mixing well to coat evenly
- Place chicken on a large baking sheet lined with foil and bake for 25 minutes or until internal temperature reads 165, turning halfway to brown evenly
- Dice the cucumber, tomatoes, and onion
- Combine veggies in a large mixing bowl with the olive oil, vinegar, celery salt, and pepper
- Finely chop the fresh parsley and add one large handful to the salad, reserving a small amount to top chicken
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Recipe 2: Beef stroganoff
4 servings
Recipe courtesy of the Food as Health Alliance adapted from the American Diabetes Association
Ingredients
- 2 cups wheat egg noodles
- 1lb sirloin or flank steak, cut into bite sized pieces
- 1 tablespoon olive oil
- 8 ounce package sliced white mushrooms
- 1 tablespoon all-purpose flour
- ½ cup warm water
- 1 teaspoon Dijon mustard
- ½ teaspoon onion powder
- 1 can low sodium beef broth
- ½ cup fat free sour cream
- ½ teaspoon black pepper
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Instructions
- Cook pasta according to package instructions
- In a large sauce pan, heat olive oil over medium high heat
- Add beef and cook 5 minutes or until beginning to brown
- Remove beef from pan and set aside
- Add sliced mushroom to hot pan and sauté for 5 minutes, stirring often
- Add flour and cook 1 minute
- Add water to deglaze pan and cook for 2 minutes
- Return beef to pan and add mustard, onion powder and beef broth then cook for 3 minutes
- Add sour cream and stir until heated through
- Serve over 1 cup cooked pasta
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Recipe 3: Chicken stir fry
4 servings
Recipe courtesy of the Food as Health Alliance adapted from the American Diabetes Association
Ingredients
- 1 tablespoon olive oil
- 1lb chicken tenderloins, cut into bite sized pieces
- 1 bag frozen stir fry vegetables, partially thawed and drained
- 1 cup low sodium chicken broth
- 2 tablespoons low sodium soy sauce
- 2 teaspoons cornstarch
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
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Instructions
- In a large sided pan or wok, heat the olive oil over medium heat
- Add the chicken and cook for 5-7 minutes
- Add the vegetables and cook for 5-7 more minutes
- While the chicken and vegetables cook, whisk the broth, soy sauce, corn starch, garlic and black pepper in a bowl until combined
- Add the sauce to the pan and cook until it has heated through and begun to thicken
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Recipe 4: Lentil Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 small white onion, diced
- 3 cups chicken broth
- ½ bag frozen peas and carrots
- 15 ounce can crushed tomatoes
- 1 cup dried lentils
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- ¼ teaspoon dried oregano
- ¼ teaspoon dried thyme
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Instructions
- In a large sided pan or wok, heat the olive oil over medium heat
- Add the diced onion and sauté for 5-7 minutes
- Add the remaining ingredients
- Bring to a boil, lower the heat, and simmer for 15-20 minutes until lentils are tender
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Recipe 5: Italian sausage sheet pan
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 lb sweet Italian sausage links
- 1 box grape tomatoes, halved
- 1 bag frozen cut green beans
- 2 baking potatoes, diced
- ½ tablespoon Italian seasoning
- 1 teaspoon garlic powder
- ½ teaspoon each salt and pepper
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Instructions
- Preheat oven to 350 degrees
- Slice the Italian sausage into rounds
- In a large bowl, mix tomatoes, potatoes, and green beans with the olive oil and seasonings then stir well
- Add the sausage rounds to the vegetable mixture and toss to combine
- Spread the mixture evenly across a large foil lined baking sheet
- Bake for approximately 25 minutes or until sausage is cooked through and vegetables are soft
- Stir every 10 minutes to prevent sticking
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