Author: Michael Hetrick

Chili

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Chili
Prep Time
10 mins
Cook Time
20 mins
 

Image Source/Recipe Source:www.delish.com

Keyword: Soup
Servings: 4
Ingredients
  • 1 medium onion
  • 2 medium carrots
  • 3 cloves garlic
  • 1 large bell pepper, green
  • 1 (15 oz) can low-sodium beans
  • 1 Tbsp canola oil
  • 1 lb lean ground meat (turkey or beef)
  • 2 (15 oz) can low sodium tomatoes, chopped
  • 3 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 3/4 tsp salt
Instructions

  1. Rinse and peel onion and carrots. Peel garlic.

  2. Rinse bell pepper. Remove core and seeds.

  3. Dice onion, carrots and bell pepper. Mince garlic.

  4. In a colander, drain and rinse beans.

  5. In a large pot over medium-high heat, heat oil. Add turkey or beef and brown.

  6. Add onion, carrot, bell pepper, and garlic to pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes.

  7. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with salt.

  8. Lower heat to medium. Cook until flavors have blended, about 15 minutes.

Salmon Patties

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Salmon Patties
Prep Time
10 mins
Cook Time
12 mins
 

Recipe/Image Source: foodhero.org

Keyword: Entrée
Servings: 4
Ingredients
  • 1 (14 oz) can salmon, remove skin and large bones
  • 1 slice bread, torn in small pieces substitute for 1/2 cup breadcrumbs
  • 1 Tbsp light mayonniase substitute for plain Greek yogurt
  • 1 Tbsp lemon juice
  • 1 egg beaten lightly
  • 1/2 cup celery, chopped finely
  • 1/2 cup carrot, chopped finely
  • 1/2 cup onion, chopped finely
Instructions

  1. In a medium bowl break up the salmon into small pieces.

  2. Add the rest of the ingredients. Mix well.

  3. Lightly press about 1/2 cup of the mixture into a 3-4 inch patty that is about 1 inch thick. Repeat to make 4 patties total.

  4. Lightly spray or oil a large skillet and heat over medium heat.

  5. Add the patties and cook until they are golden brown, about 5-7 minutes per side.

Create Your Own Smoothie

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Create Your Own Smoothie
Prep Time
5 mins
 

Image Source: cookingmatters.org

Keyword: Breakfast, Snack
Servings: 1
Ingredients
  • 1/2 cup liquid (milk, water, yogurt, 100% fruit juice)
  • 1/2 cup desired fruit or vegetables (fresh, frozen or canned)
  • 2 Tbsp protein (peanut butter or protein powder)
Instructions

  1. Add 1/2 cup of milk, water, yogurt or 100% fruit juice to blender.

  2. Add desired fruits, vegetables and peanut butter.

  3. Blend, adding more liquid if desired.

Recipe Video

Chicken Burger

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Chicken Burger
Prep Time
10 mins
Cook Time
15 mins
 

Recipe/Image Source: cookingmatters.org

Keyword: Entrée
Servings: 4
Ingredients
  • 1/2 small bell pepper
  • 1/4 small red onion
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 1 lb lean ground chicken, turkey or beef
  • 1/2 tsp dried parsley flakes
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 1 Tbsp canola oil
  • 1/4 cup water
Instructions

  1. Rinse and finely chop bell pepper and onion.

  2. In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, parsely, salt and pepper.

  3. Divide mixture into4 pieces. Form pieces into patties about 4 inches across.

  4. In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the the pan. Cover and cook until the burgers reach 165 degrees, about 10 minutes more.

Lentil and Vegetable Soup

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Lentil and Vegetable Soup
Prep Time
5 mins
Cook Time
30 mins
 

Image Source/ Recipe Source:www.budgetbytes.com

Keyword: Soup
Servings: 4
Ingredients
  • 2 Tbsp canola oil
  • 1 medium onion
  • 3 medium carrots
  • 1 (15 oz) can black beans
  • 1 cup lentils
  • 1 Tbsp garlic powder
  • 1 tsp cumin
  • 1/4 tsp cayenne pepper
  • 1 (15oz) can petite diced tomatoes
  • 4 cups low sodium vegetable broth
  • 1/2 tsp salt
Instructions

  1. Saute onions in a large pot with oil over medium heat until tender. Add the carrots (peeled and sliced) to the pot and continue to saute for 5 minutes.

  2. Drain the can of black beans and add it, diced tomatoes (with juices), dry lentils and all spices to pot. Add the vegetable broth, and stir to combine.

  3. Increase the heat to high and allow the pot to come to a boil. Once it reaches a boil, turn the heat dow to low, place a lid on top, and let it simmer for 30 minutes. Test the lentils to make sure they are tender. If not, continue to simmer until done.