Fall 2022 Recipes
Week 7 Recipes
Turkey & Mushroom Tacos
Makes 6 Servings
1 teaspoon olive oil
16 ounces mushrooms, sliced 1 pound ground turkey
1 medium onion, peeled and diced
1 green pepper, top and inner membrane removed, diced 2 teaspoons chili powder
¼ teaspoon red pepper flakes ½ teaspoon salt
¼ teaspoon pepper
1 – 15 ounce can petite diced tomatoes, drained and liquid reserved
12 hard taco shells, corn
6 ounces Monterey Jack cheese, grated
1 avocado, peeled, pit removed and sliced
- Heat cast iron skillet over medium heat. Add one teaspoon olive oil. When the oil is shimmering, add the mushrooms and cook until they brown and release their juices, about 10 to 15 minutes. Remove from heat.
- Meanwhile, heat a second skillet over medium heat and add the ground turkey and diced onions. Stir, breaking up the meat with the back of a wooden spoon. Add the diced peppers. Add the chili powder, cayenne pepper, salt and pepper. Stir until the meat is brown and is no longer pink.
- Add the drained diced tomatoes and cook until all the vegetables are tender and tomatoes have cooked down, about 15 minutes. Add reserved liquid from tomatoes if a soupier mixture is desired.
- Meanwhile, preheat the oven to 350º F.
- When the sauce is thickened and vegetables are soft, turn off the heat. Spoon some of the mixture into each shell, top with the mushrooms and grated cheese.
- Place the filled tacos on a baking sheet and heat in the oven for about 8 minutes, until heated through and the cheese is melted. Remove from the oven. Top with sliced avocado and serve.
Per serving: 522 calories, 31 g fat, 97 mg cholesterol, 575 mg sodium, 968 mg potassium, 37 g carbohydrates, 7 g dietary fiber, 5 g sugar, 32 g protein.
Jelly Donut Muffins
Makes 12 Muffins
12 cupcake liners
2 cups all-purpose flour
1½ teaspoons baking powder 1 teaspoon cinnamon
½ teaspoon salt
¾ cup sugar
¼ cup canola oil
1 large egg at room temperature
¾ cup whole milk
¼ cup plus 2 tablespoons jam for filling
4 tablespoons unsalted butter 1/3 cup sugar
1 tablespoon cinnamon
1. Heat oven to 350°F. Prepare muffin tin with cupcake liners.
2. In a medium bowl, whisk together the flour, baking powder, cinnamon and salt.
3. In a large bowl, whisk together the sugar, oil and egg. Add the milk and whisk until smooth.
4. Add the dry mixture to the wet mixture and stir until just combined.
5. Fill each muffin tin with 2 tablespoons of batter. Spoon 1½ teaspoons of jam onto the center. Top each with another 2 tablespoons of batter.
6. Bake for 22 minutes or until a toothpick inserted into center comes out clean.
7. Melt the butter. Brush on top and sprinkle with the combined sugar and cinnamon.
Per muffin: 234 calories, 9 g fat, 27 mg cholesterol, 140 mg sodium, 36 g carbohydrates, 2 g dietary fiber, 16 g sugar, 3 g protein
Week 6 Recipe
Spaghetti with Meat Sauce
Makes 6 Servings
1 pound whole grain spaghetti (Suggestion: Barilla or Ronzoni)
1½ Tablespoon olive oil
1 pound turkey sausages, punctured with fork or tip of paring knife 2 white onions, peeled and medium diced
5 cloves garlic, crushed and peels removed
1 bunch thyme or substitute 1 pinch dry thyme
1 cup chicken stock
1 28-ounce can crushed tomatoes with basil
½ bunch fresh basil, cut chiffanade. Reserving a few florets for garnish 2 ounces Parmesan cheese, grated
- In large stock pot, boil 8 quarts of water with 1 tablespoon salt. Cook pasta according to directions (about 10 to 12 minutes). Stir frequently. Pour pasta over strainer and run cold water over until cooled completely. Toss ½ tablespoon of olive oil into pasta to prevent sticking. Set aside.
- While water comes to a boil, turn large sauce pan, preferably with a wide bottom, to medium heat.
- Drizzle 1 tablespoon olive oil into pan, allow to heat through. Dry sausage completely with paper towel. Sear on both sides, caramelizing skin. Be careful as moisture from sausage may cause oil to jump around in pan. Once seared, remove sausage and set aside. Add onion and garlic to pan over low heat add fresh (or dry) thyme to pan. Cook until onions are translucent. Add chicken stock followed by crushed tomatoes. Season once around pan with salt. Add sausage back into pan to finish cooking in sauce. Cook over low heat, uncovered, for 20 minutes. Stir occasionally.
- Turn heat off, remove each sausage from sauce and place on cutting board. Allow to rest.
- Add basil to the sauce.
- Slice sausage on a bias, each about ¼- inch thick. Return sausage to sauce. Add cooked pasta to sauce, tossing with tongs. Heat combined sauce, sausage, and pasta until warm throughout. Season once again to taste. To serve, use tongs to twist portions into each guest’s bowl, finishing with grated parmesan cheese and a floret of fresh basil on top.
Per serving: 550 calories, 24 grams fat, 60 milligrams cholesterol, 700 milligrams sodium, 60 grams carbohydrates, 12 grams dietary fiber, 10 grams sugar, 26 grams protein.
Week 5 Recipe
Makes 6 Servings
2 medium onions, halved and thinly sliced
3 medium zucchini (about 2 pounds) cut into ¼-inch slices ¼ cup olive oil
12 sprigs thyme, or 2 teaspoons dried thyme
2 teaspoons dried oregano
6 garlic cloves, smashed and sliced thin
1 pint cherry tomatoes, sliced in half
2 medium eggplant (about two pounds) cut into 1-inch cubes 2 red bell peppers, sliced into ½-inch slices
8 ounces chevre or mild goat cheese
½ cup julienned fresh basil
1 cup uncooked quinoa
Lemon wedges for serving
1. Heat the oven to 450 degrees.
2. Assemble the onion slices, zucchini, and half the thyme sprigs, oregano and garlic on a sheet pan and toss with 2 tablespoons oil.
3. On a second baking sheet, toss together the eggplant, red peppers, and the remaining thyme, oregano, garlic and oil.
4. Place the two trays in the oven and roast for 15 minutes, one in the upper third, the other in the lower third. Remove the sheets from the oven, stir the vegetables, switch places in the oven, and roast for another 15 minutes.
5. Add the tomatoes to the eggplant and peppers and roast both trays for 5 more minutes, allowing the vegetables to caramelize.
6. Meanwhile, bring 2 cups of water to a boil and cook quinoa according to package directions (about 15 minutes).
7. Transfer the vegetables to one sheet, sprinkle goat cheese and olives on top and roast for 5 more min-utes.
8. Remove from the oven and serve over quinoa. Garnish with basil leaves and a squeeze of lemon.
Per serving: 535 calories, 25 grams protein, 75 grams carbohydrates, 11 grams sugar, 22 grams fat, 121 milligrams cholesterol, 346 milligrams sodium, 15 grams dietary fiber
Week 4 Recipes
Guacamole and Corn Chips
Makes 6 Servings
FOR THE CHIPS:
6 or 7 corn tortillas
Olive oil or vegetable oil Salt
FOR THE GUACAMOLE:
Two ripe avocados
2 Tablespoons lemon juice
1 large plum tomato, seeded and chopped
1 Tablespoons chopped onion, reserved from chicken tortilla soup
Pinch of red pepper flakes
Cilantro for garnish (optional) Salt and pepper to taste
1. Preheat oven to 350 degrees F and lightly oil two baking sheets. Lightly brush he corn tortillas with oil on one side.
2. Using a sharp knife, cut the corn tortillas into wedges. Place the wedges with the un-oiled side down on the oiled baking sheets., taking care to avoid overlapping and leaving enough space so that the chips can get crispy. Sprinkle a pinch of salt evenly across all the chips.
3. Bake for 8 to 10 minutes, continuously checking and rotating in the oven, if needed, to ensure the chips aren’t getting too dark. (Check after 5 minutes in convection ovens.) The chips are done when the edges are crispy and slightly lifted from the tray.
4. Remove from the oven and let cool for 2 to 3 minutes, allowing them to crisp up. If too chewy, put back in the oven.
5. Meanwhile, scoop the avocados into the bowl. Add the lemon juice, and roughly mash with a fork. Gently mix in the tomato, onion, red pepper, cilantro, salt and pepper. Enjoy
Per serving: 226 calories, 17 g fat, no cholesterol, 45 g sodium, 20 g carbohydrates, 6 g dietary fiber, 3 g sugar, 3 g protein
Chicken Tortilla Soup
Makes 6 to 8 Servings
1 Tablespoon olive oil
1 pound boneless, skinless chicken thighs
1 ½ teaspoon cumin
1 teaspoon chili powder
½ teaspoon salt
1 medium onion, diced (1 Tablespoon reserved for guacamole)
1 green bell pepper, diced
3 cloves garlic, minced
1 – 14.5 ounce can diced tomatoes, plain or with Italian seasoning
32 ounces chicken stock
1 – 15 ounce can black beans, drained and rinsed
Salt and pepper, to taste
½ teaspoon red pepper flakes or more, if desired
3 corn tortillas, cut into strips
Grated Monterey jack cheese
Cilantro (if using, add some chopped cilantro to your guacamole!)
1. Heat olive oil in a stockpot on medium high heat. Sauté whole chicken thighs until brown on both sides. While the chicken is cooking, mix cumin, chili pepper, garlic powder, and salt to add with the vegetables. Add onions, green pepper, and minced garlic and stir to combine. Stir in the spice mix and cook for about 5 minutes until the vegetables and spices are fragrant.
2. Add canned tomatoes, chicken stock, and black beans. Bring to a boil, then reduce heat to a simmer. Simmer for 30 minutes, uncovered. Add water if the soup seems too thick.
3. Remove chicken thighs and shred using two forks before returning to the soup. Taste to check seasonings, adding more, if needed.
4. About 2 minutes before serving, add corn tortilla strips and stir to combine. To serve, ladle into bowls, then top with your choice of garnish, if desired.
5. Serve with a side of homemade chips and guacamole and enjoy!
Per serving: 251 Calories, 7 g fat, 50 mg cholesterol, 248 mg sodium, 535 mg potassium, 23 g carbohydrates, 7 g fiber, 4 g sugar, 24 g protein
Week 3 Recipes
Buttermilk Roast Chicken
Makes 6 Servings
12 chicken drumsticks (about 3 pounds)
2 cups buttermilk
¼ cup olive oil
2 cloves garlic, skins removed and smashed
1 tablespoon crushed peppercorns
1 tablespoon kosher salt
1 teaspoon ground cumin
1 tablespoon maple syrup
1. Place the chicken drumsticks in a large freezer bag and add the buttermilk and ¼ cup of oil.
2. Add the smashed garlic to the bag along with the crushed peppercorns and salt.
3. Sprinkle in the ground cumin; add the maple syrup and then squish everything in the freezer bag around to mix the marinade and coat the chicken.
4. Let the chicken marinate in the buttermilk and spices out of the fridge for at least 20 minutes (or in the fridge overnight).
5. Meanwhile, preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil. Take the chicken pieces out of the bag, and arrange them on the baking sheet.
6. Roast the chicken in the oven for about 30 to 35 minutes, or until brown and even scorched in parts, and juicily cooked through.
Per serving: 272 Calories, 7 g fat, 84 mg cholesterol, 623 mg sodium, 324 g potassium, 6 g carbohydrates, 6 g sugar, 28 g protein
Sweet Potato Fries
Makes 6 Servings
4 small sweet potatoes, well washed, cut in half lengthwise, then cut into half circles
2 tablespoons olive oil
1 teaspoon salt
1 tablespoon paprika
1. Put the cut potatoes in a bowl and cover them with water and let them soak for 20 minutes.
2. Meanwhile preheat oven to 425 degrees. Line a baking sheet with parchment paper.
3. Drain the potatoes and dry them as best you can with a dish towel or paper towels.
4. Put the sweet potatoes back in the bowl, add olive oil and salt and paprika. Toss well.
5. Place potatoes on the baking sheet, trying not to crowd them.You may need two sheets. Bake in the oven for 8-10 minutes.
6. Remove pan from oven and turn the potatoes. They should be lightly browned.
7. Return to the oven and cook another 8-10 minutes or so.
8. Serve warm.
Per serving: 266 calories; 3 grams protein; 53 grams carbohydrates; 1 gram sugar; 5 grams fat; no cholesterol; 405 milligrams sodium; 8 grams dietary fiber
Week 2 Recipe
Mya Colon adds grated cheese to the open-faced tuna melts before they are baked.
Open faced Tuna Melts
Makes 6-8 Servings
6 English muffins, whole grain if available
12-ounce can albacore tuna, packed in water, drained
2 celery stalks, diced small
3 tablespoons olive oil
1 lemon, juiced
8 ounces Jarlsberg cheese,grated
2 tomatoes, sliced thin
Salt and pepper to taste
1⁄2 bunch basil, cut in strips
1. Preheat oven to 350 degrees F. Split open English muffins into two. Toast muffins for 5 minutes on a parchment lined sheet pan.
2. In large mixing bowl, add tuna, celery, olive oil, and juice of 1 lemon. Season once around the bowl with kosher salt. Add basil, and stir just to mix in.
3. Spread 2 tablespoons of tuna salad on each side of the muffin to create an even layer. Top with a slice of tomato and then grated cheese. Return melts to sheet pan lined with parchment paper and bake for 10-12 minutes or until cheese has melted and begins to bubble.
Per serving: 398 calories, 20 grams fat, 51 milligrams cholesterol, 704 milligrams sodium, 24 grams carbohydrates, 3 grams dietary fiber, 2 grams sugar, 21 grams protein
Week 1 Recipe
Dariel Cordero, Magavi Cortes, and Leah Cuatlatl Morales pour the egg mixture into the muffin pans for mini frittatas.
Mini Italian Frittatas
Makes 12 Frittatas
1 Tablespoon olive oil, plus extra for greasing the pan (or cooking oil spray)
1 small onion, diced
8 ounces fresh baby spinach
2 Tablespoons fresh basil leaves, julienned
1½ cups (4 ounces) pepper Jack cheese, grated
8 extra large eggs
½ cup whole milk
½ cup nonfat Greek yogurt
Salt and fresh ground pepper
1. Preheat oven to 375º F. Brush a standard 12-cup muffin tin with olive oil, including the top of the pan.
2. Heat olive oil over medium heat in a large 12-inch sauté pan. Add the onions and sauté for 3 minutes, until tender. Add the spinach, tossing with tongs, and cook for 3 minutes, tossing while it cooks, until the spinach is wilted. Turn off the heat, stir in the basil, and set aside for 5 minutes. Divide the mixture with tongs among the 12 muffin cups, leaving any extra liquid behind. Sprinkle the cheese evenly on top.
3. In a separate bowl, beat the eggs. Add the milk and yogurt and combine. Add ½ teaspoon salt and ¼ teaspoon pepper. Pour the egg mixture evenly over the filling in each cup, filling the muffin cups to the top.
4. Bake the frittatas for 20 to 25 minutes, until puffed and lightly browned on top. If you insert a toothpick into the middle, they should feel firm.
5. Cool for 5 minutes, remove with a small sharp knife, place onto a serving plate, and serve warm.
Per serving: 227 Calories, 16 g fat, 342 mg cholesterol, 634 mg sodium, 260 mg potassium, 5 g carbohydrates, 1 g fiber, 2 g sugar, 16 g protein