Recipe 1: Cabbage Roll Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1lb extra lean ground beef
- 1 tablespoon olive oil
- 1 small head green cabbage, chopped or shredded
- 1 small onion, diced
- 1 tablespoon red wine vinegar
- 4 cups low sodium beef broth
- 1 can low sodium diced tomatoes
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- ½ teaspoon dried thyme
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Instructions
- Cook ground beef over medium high heat then drain and rinse thoroughly
- In a large soup pot, heat the oil then sauté the cabbage and onion for 5-7 minutes or until softened
- Add the vinegar and stir well
- Add the beef back to the pot along with all remaining ingredient
- Bring to a boil, then lower the heat and simmer for 15-20 minutes
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Recipe 2: BBQ chicken sweet potatoes
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 4 medium sweet potatoes
- 1 lb chicken tenders
- 1 bag (12 ounces) frozen broccoli florets
- 1 tablespoon of olive or other cooking oil
- Salt and pepper to taste
- 1 cup of no sugar added BBQ sauce
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Instructions
- Preheat oven to 400 degrees and line a cookie sheet with foil
- Toss the broccoli with the olive oil, salt, and pepper then spread on 1/2 of the cookie sheet
- Season the chicken tenders with salt and pepper on both sides, then spread evenly across the other half of the sheet
- Bake the chicken and broccoli for 20 minutes, stirring and flipping halfway
- While the chicken cooks, pierce potatoes on all sides with a fork and cook in in the microwave for 10 minutes, turning halfway
- In a large bowl, shred the cooked chicken using two forks and mix with the BBQ sauce
- Finely chop the roasted broccoli and add to the chicken mixture
- Split the potatoes with a knife, fluff the inside with a fork, then spoon in the chicken and broccoli
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Recipe 3: One pot pasta
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 box mushrooms, sliced
- 2 cups water
- 1 can low sodium diced tomatoes
- 1 box spinach, thawed in microwave
- 8 ounces (one half box) whole wheat penne pasta
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- ½ teaspoon black pepper
- ½ cup parmesan cheese, plus more for garnish
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Instructions
- Heat the oil over medium heat in a large pot with a tight fitting lid
- Sauté the mushrooms for 5-7 minutes until they begin to soften
- Add all remaining ingredients except for the parmesan cheese and bring to a boil
- Cover with the lid and allow to boil for 7-10 minutes according to pasta package instructions
- When most of the liquid has been absorbed and the pasta is tender, remove from heat and stir in the parmesan cheese
- Serve with extra parmesan for garnish
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Recipe 4: Balsamic Chicken Thighs
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 2 tablespoons balsamic vinegar
- 4 tablespoon olive oil
- 1 tablespoon brown sugar
- ½ teaspoon Italian seasoning
- ¼ teaspoon black pepper
- 2 zucchinis, cut into rounds
- 1 box grape tomatoes, halved
- 1 potato, diced
- 1.5lb boneless skinless chicken thighs
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Instructions
- Preheat oven to 350 degrees
- Cover a large sheet pan with aluminum foil
- Whisk together vinegar, oil, sugar, Italian seasoning, and black pepper
- Mix all chopped vegetables in a separate bowl and add half the balsamic marinade, stirring well
- Spread the vegetables on one half of the sheet pan
- Place the chicken thighs on the other half of the pan and cover with the remaining marinade
- Bake for 25-30 minutes until chicken is cooked though
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Recipe 4: Baked tuna patties
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 2 small heads broccoli (or 1 bag frozen)
- 1 tablespoon olive oil
- 2 cans lows sodium tuna, drained
- 1 egg
- 1 tablespoon Dijon mustard
- ½ cup breadcrumbs (Italian or unseasoned)
- Juice of ½ lemon
- ½ teaspoon dried dill
- ½ teaspoon onion powder
- ½ teaspoon black pepper
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Instructions
- Preheat oven to 400 degrees
- Chop the broccoli into florets and toss with olive oil
- Place broccoli on a ½ of a sheet pan lined with aluminum foil and set aside
- In a large bowl, combine tuna, egg, mustard, breadcrumbs, lemon juice, and spices
- Mix well and form into small patties for a total of 8 tuna patties
- Spray the other half of the pan with nonstick spray and lay the tuna patties next to the broccoli
- Roast for 20-25 minutes, flipping the patties and stirring the broccoli halfway
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Cooked tuna patties can be stored in the freezer for up to 3 months. Thaw overnight in the fridge, then reheat in the oven at 350 degrees for 15-20 minutes or until hot all the way through.