Fall 2023 Recipes

Spring 2023 Recipes
- Fall 2022 Recipes
Week 7 Recipes
Spaghetti with Meat Sauce

Makes 6 Servings

Ingredients:

1 pound whole-grain spaghetti (suggestion: Barilla or Ronzoni)
Salt
1 ½ 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 1 pinch dried thyme
1 cup chicken stock
1 28-ounce can crushed tomatoes with basil
1/2 bunch fresh basil, cut chiffonade, reserving a few florets for garnish florets for garnish
2 ounces Parmesan cheese, grated
Instructions:
1. 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.
2. WHILE WATER COMES TO A BOIL, turn large saucepan, preferably with a wide bottom, to medium heat.
3. 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.
4. TURN heat off, remove each sausage from sauce and place on cutting board. Allow to rest.
5. ADD basil to sauce.
6. SLICE sausage on a bias, about 1/4 of an 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 gram carbohydrates, 12 grams dietary fiber, 10 grams sugar, 26 grams protein.
Blackberry Hand Pies

Makes 12 Pies

Ingredients:

1 package (2 crusts, refrigerated pie dough)
12 ounces fresh blackberries
¼ cup sugar
3 tablespooons all purpose flour
1 tablespoon lemon juice
1 egg, beaten
Additional sugar, for topping

Instructions:
1. PREHEAT oven to 375 degrees F and line two baking sheets with parchment paper.
2. RINSE the berries well, cut them in half, and place them in a medium-sized bowl. Add the sugar, flour, and lemon juice and mix well. Set aside.
3. ON A FLOURED SURFACE, roll out the piecrusts to ¼ inch thickness.
4. USING A SMALL BOWL or large yogurt container, cut dough into 4-inch round circles.
5. PLACE THE CIRCLES OF DOUGH on the baking sheets and spoon about 1 tablespoon of filling into the center of each.
6. FOLD THE DOUGH over and press the edges firmly with your fingertips to seal. Using a fork, press down along the edges to create a ridged pattern. Using a knife, cut two small slits on the top of each pie. Brush them with the beaten egg and sprinkle a little bit of sugar on top.
7. BAKE for about 20 minutes, until golden brown and flaky. Let cool slightly and enjoy.
Per serving: 117 calories, 3 g fat, 29 mg cholesterol, 58 mg sodium, 21 g carbohydrates, 3 g dietary fiber, 11 g sugar, 3 g protein.
- - Week 6 Recipes
    
    Turkey Lettuce Wraps
    
    Makes 6 Servings
    
    Ingredients:
    
    3 tablespoons low sodium soy sauce
    
    2 tablespoons apple cider vinegar
    
    2 teaspoons cornstarch
    
    ½ teaspoon sugar
    
    ½ teaspoon salt
    
    1 pound ground turkey
    
    2 tablespoons olive oil
    
    2 tablespoons chopped fresh ginger
    
    1 tablespoon chopped garlic
    
    ½ teaspoon red pepper flakes
    
    3 tablespoons finely chopped green onion
    
    About 20 cup-shaped lettuce leaves, such as Bibb, Boston
    
    Instructions:
    1. IN A SMALL BOWL, combine the soy sauce, vinegar, cornstarch, sugar and salt and stir well to dissolve the cornstarch and combine everything into a smooth sauce.
    2. 2. PLACE the ground turkey in a medium bowl and use a spoon to separate it into five or six big clumps. Add the soy sauce mixture and gently mix the seasonings into the ground turkey, using your hands. Set aside for 10 minutes.
    3. TO COOK, heat a large, deep skillet over medium-high heat until very hot. Add the oil and swirl to coat the pan and then toss in the ginger and garlic. Cook, tossing once, until fragrant but not browned, not quite a minute.
    4. ADD the ground turkey, and using a spatula or a large slotted spoon, break up the meat and spread it out over the hot pan to help it cook evenly. Let it cook until it changes color on one side, about two minutes. Then turn the uncooked side onto the hot pan and let it cook another minute or two undisturbed. Toss well, using your spatula to break up any large chunks. When the meat is cooked, add the red pepper flakes and green onions and toss well. Remove from the heat and toss again to make sure everything is mixed well.
    5. ARRANGE lettuce cups on a serving platter and fill each one with a spoonful or two of the cooked turkey.
      
      — Adapted from Quick and Easy Chinese (Chronicle Books)
    Per serving:215 calories, 13g fat, 77mg cholesterol, 582 mg sodium, 341 mg potassium, 6 g carbohydrates, 1 g dietary fiber, 2 g sugar, 22 g protein
    
    Corn with Tomatoes & Edamame Beans
    
    Makes 6 Servings
    
    Ingredients:
    
    2 tablespoons olive oil
    
    2 tablespoons chopped garlic 2 slices fresh ginger
    
    1 teaspoon salt
    
    3 cups frozen corn
    
    1 cup frozen edamame beans 1 cup tiny peas
    
    3 tablespoons water
    
    1 cup grape tomatoes, halved ½ teaspoon sugar 2 tablespoons chopped fresh cilantro
    
    Instructions:
    1. HEAT a large deep skillet over high heat. Add the oil and swirl to coat the pan.
    2. ADD THE GARLIC, ginger and salt and toss well. Add the corn and toss to mix it with the oil. Add the edamame beans and peas and toss to mix everything together well
    3. ADD THE WATER, and cook, tossing often, until the corn and the edamame and peas are hot and tender.
    4. ADD THE TOMATOES and sugar and toss gently to mix them in evenly and heat them just a little. Add the cilantro and toss well. Serve.
      
      — Adapted from Quick and Easy Chinese (Chronicle Books)
    Per serving: 165 calories, 7g fat, no cholesterol, 352 mg sodium, 319 mg potassium, 24 g carbohydrates, 5g dietary fiber, 5g sugar, 6g protein
    - - Week 5 Recipes
        
        Abruzze Lentil Soup
        
        Makes 6-8 Servings
        
        Ingredients:
        
        1 onion, peeled and chopped
        
        2 celery stalks, diced
        
        2 carrots, peeled and sliced into coins
        
        2 tablespoons olive oil
        
        1 16-ounce bag brown or green lentils
        
        2 garlic cloves, smashed and minced
        
        2 bay leaves
        
        6 to 8 cups chicken stock (look for reduced sodium)
        
        1 14-ounce can diced tomatoes
        
        1 14-ounce can chickpeas, drained
        
        Sea salt and pepper
        
        2 tablespoons chopped parsley
        
        Parmesan cheese, freshly grated, for serving
        
        Note: Lentils from Abruzzi or Umbria in Italy or Puy in France are best, but regular supermarket lentils will do.
        
        Instructions:
        
        HEAT the olive oil in a large stockpot or Dutch oven. Add the onions, carrots, and celery (known in the culinary world as mirepoix, a basic building block of flavor) and cook, stirring often, for 10 minutes.
        
        MEANWHILE, rinse the lentils (remove any small stones), then place in the pot with the garlic, bay leaves, and 6 cups chicken stock. Bring to a boil, then lower to a simmer and cook until almost tender, about 25 to 30 minutes, skimming the foam occasionally.
        
        ADD the tomatoes to the pot and stir well. Simmer until nice and soupy, about 10 minutes
        
        ADD the chickpeas, sea salt, and pepper, to taste, and simmer for about 10 minutes longer, adding extra stock as necessary.
        
        STIR in the chopped parsley and ladle into soup bowls. Serve with grated Parmesan.
        
        — Adapted from Good Cooking, The New Basics (Silverback Books)
        
        Per serving: 461 calories, 27g protein, 74 g carbohydrates, 5 g sugar, 10 g fat, no cholesterol, 342 mg sodium, 31 g dietary fiber
        
        Corn Muffins
        
        Makes 12 Muffins
        
        Ingredients:
        
        1 cup cornmeal
        
        1 ¼ cups all-purpose flour
        
        ¼ cup sugar
        
        1 tablespoon baking powder
        
        ¾ teaspoon salt
        
        1 ½ cups milk
        
        2 eggs
        
        4 tablespoons butter, melted, plus about 1 tablespoon for greasing the muffin tin
        
        Instructions:
        
        PREHEAT oven to 375 degrees F. Measure and mix together the cornmeal, flour, sugar, baking powder and salt in a mixing bowl.
        
        MEASURE the milk and pour into a medium bowl. Add the eggs and whisk together.
        
        MAKE a well in the middle of the dry ingredients and pour in the milk and egg mixture and stir until well mixed and smooth.
        
        MELT the butter and stir it into the mixture.
        
        GREASE the muffin time with butter.
        
        SPOON the batter into the muffin tin. (An ice cream scoop works great.)
        
        BAKE for 18 to 20 minutes, or until a toothpick inserted into the middle comes out clean.
        
        REMOVE from the tins and serve.
        
        Per serving: 120 calories, 5g fat, 193 mg sodium, 16 g carbohydrates, 1 g dietary fiber, 2 g sugar, 3 g protein
        
        Week 4 Recipes
        
        Salmon Cakes
        
        Makes 6 Servings, 2 cakes each
        
        Ingredients:
        
        1 tablespoon olive oil
        
        1 small onion, diced small
        
        2 stalks celery, diced small
        
        1 red bell pepper, diced small
        
        ½ teaspoon Worcestershire sauce
        
        2 teaspoons Old Bay seasoning
        
        ½ teaspoon pepper
        
        2 7.5 or 8 oz. cans salmon
        
        1 cup panko bread crumbs
        
        ¼ cup mayonnaise or Greek yogurt
        
        2 eggs, lightly beaten
        
        Instructions:
        
        PREHEAT the oven to 400 degrees F.
        
        PLACE olive oil, onion, celery, red bell peppers, Worcestershire sauce, Old Bay seasoning, salt and peper in a large sauté pan over medium-low heat and cook until the vegetables are soft, approximately 15 minutes. Cool to room temperature.
        
        PUT THE BREADCRUMBS in a large bowl. Open the cans of salmon, drain them, and flake it with a fork into the bowl. (You can smash up the bones. They will pulverize between your fingers or leave them for crunch.) Add the mayonnaise or Greek yogurt and eggs. Add the vegetable mixture and mix gently. Cover and chill in the refrigerator for 10 minutes. Shape into 12 (2 ½-3 ounce) cakes. Try not to over-handle.
        
        PUT THE SALMON CAKES on a sheet pan lined with foil or parchment paper. Heat in oven for 15 to 20 minutes. Serve hot.
        
        Per serving: 197 calories, 7g fat, 76 mg cholesterol, 408 mg sodium, 16 g carbohydrates, 3 g dietary fiber, 3 grams sugar, 16 g protein.
        
        Sweet Potato Wedges
        
        Makes 6 Servings
        
        Ingredients:
        
        4 medium sweet potatoes
        
        1 tablespoon olive oil
        
        ½ teaspoon paprika
        
        ½ teaspoon salt
        
        Instructions:
        
        PREHEAT oven to 400 degrees F.
        
        WASH the sweet potatoes. Cut each potato in half lengthwise, then placing the flat side of each potato down, slice each half into six or eight thin slices, depending on the size of the potato.
        
        IN A LARGE BOWL, toss the potatoes with the oil and toss well to coat. Sprinkle the salt and paprika evenly over the potatoes and toss again to coat.
        
        PLACE THE POTATOES on a sheet pan lined with foil and bake until the edges are crisp and the mdidles are tender, about 20 minutes.
        
        Per serving: 126 calories, 3g fat, no cholesterol, 201 mg sodium, 25 g carbohydrates, 4 g dietary fiber, 1 g sugar, 2 g protein
        
        Week 3 Recipes
        
        Cornflake Chicken
        
        Makes 6 Servings
        
        Ingredients:
        
        2 cups cornflakes
        
        ½ teaspoon cayenne
        
        1 teaspoon garlic powder
        
        Pinch of salt and pepper
        
        1 egg, lightly beaten
        
        ½ cup milk
        
        12 chicken drumsticks
        
        Instructions:
        
        PREHEAT the oven to 375 degrees F.
        
        COMBINE the corn flakes, dry spices and salt in a large, gallon-sized Ziploc bag. Crush the cornflakes until they become crumbs.
        
        WHISK together the milk and the egg.
        
        ONE AT A TIME, place each drumstick into the egg mixture and then into the Ziploc bag, shaking until each drumstick is coated with the cornflake mixture.
        
        LINE a baking sheet with foil or parchment. Lay the drumsticks on the lined baking sheet. Bake until the internal temperature reaches 165 degrees F, about 35 minutes.
        
        ENJOY with a side of braised greens!
        
        Per serving (with braised greens): 263 calories, 8g fat, 100 mg cholesterol, 484 mg sodium, 16g carbohydrates, 2 g dietary fiber, 2 g sugar, 30 g protein
        
        Braised Greens
        
        Makes 6 Servings
        
        Ingredients:
        
        1 bunch broccoli rabe, washed, with tough non leafy stems removed
        
        1 bunch of kale, washed, with tough stems removed
        
        Salt
        
        Olive oil
        
        3 cloves of garlic, peeled and smashed
        
        2 cups of ice
        
        Juice of half a lemon
        
        Instructions:
        
        BRING a large pot of salted water to a boil. Meanwhile, prepare a large bowl of ice water.
        
        DROP the broccoli rabe and kale in the boiling water and cook for one minute.
        
        DRAIN the greens in a colander and immediately plunge them into the ice water.
        
        DRAIN AND DRY with a clean, dry cloth. Allow to air dry while the chicken cooks.
        
        ABOUT 10 MINUTES before the chicken is done, coat a cast iron skillet with olive oil. Heat and add the smashed garlic to the oil. When it becomes fragrant and brown, remove it from the skillet and discard.
        
        ADD the greens, and stir and cook until they are heated through.
        
        SEASON with salt and lemon juice and serve.
        
        Per serving(with cornflake chicken): 263 calories, 8g fat, 100 mg cholesterol, 484 mg sodium, 16g carbohydrates, 2 g dietary fiber, 2 g sugar, 30 g protein
        
        Week 2 Recipes
        
        Sheet Pan Grilled Cheese with Tomato and Basil
        
        Makes 6 Servings
        
        Ingredients:
        
        12 slices of whole wheat bread
        
        2 tablespoons mayonnaise
        
        ¾ pound provolone cheese, from deli (ask for 12 slices)
        
        1 large tomato, sliced into thin strips
        
        1 bunch fresh basil chopped
        
        Instructions:
        
        PREHEAT oven to 450 degrees. Place sheet pan in oven to heat.
        
        SLICE tomato and chop the basil. (Slice the cheese into strips to make it easier to lay on the bread, as the sliced deli cheese is larger than the bread.)
        
        SPREAD a thin layer of mayo on one side of each slice of bread.
        
        CAREFULLY REMOVE the hot sheet pan from the oven (with oven mitts!) and place six slices of bread on the sheet pan, mayo-side down. Layer the cheese, tomatoes and chopped basil on the bread, dividing it evenly.
        
        TOP with 2nd slice of bread, mayo side up.
        
        RETURN sheet pan to the oven and bake for 4 minutes. Remove from the oven and flip the sandwiches. Return to the oven and bake for 4 more minutes.
        
        REMOVE from oven. Let cool slightly. Cut in half and serve.
        
        Per serving: 373 calories, 20 g fat, 41 mg cholesterol, 783 g sodium, 25 g carbohydrates, 4 g dietary fiber, 4 g sugar, 22 g protein
        
        Crudité with Homemade Ranch
        
        Makes 6 Servings
        
        Ingredients:
        
        For dipping:
        
        4 carrots, peeled and sliced into sticks
        
        4 celery sticks, washed and sliced into sticks
        
        2 red peppers, washed and sliced into sticks
        
        For the ranch:
        
        1 cup plain Greek yogurt
        
        ¼ cup mayonnaise
        
        ½ teaspoon chives
        
        ½ teaspoon parsley
        
        ¼ teaspoon garlic powder
        
        ¼ teaspoon onion powder
        
        ⅛ teaspoon salt
        
        ⅛ teaspoon pepper
        
        Instructions:
        
        IN A LARGE BOWL , whisk together all of the ranch ingredients.
        
        COVER AND REFRIGERATE until ready to serve.
        
        ENJOY with sliced vegetables.
        
        Per serving:
        
        92 Calories, 4 g fat, 4 mg cholesterol, 171 mg sodium, 266 g potassium, 10 g carbohydrates, 1 g fiber, 5 g sugar, 5 g protein
        
        Week 1 Recipe
        
        Mini Italian Frittatas
        
        Makes 12 Mini Frittatas
        
        Ingredients:
        
        1 Tablespoon olive oil, plus extra for greasing the pan
        
        1 small onion, diced
        
        8 ounces fresh baby spinach
        
        2 Tablespoons fresh basil leaves, julienned
        
        1 ½ 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
        
        Instructions:
        
        PREHEAT oven to 375° F. Brush a standard 12-cup muffin tin with olive oil, including the top of the pan.
        
        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.
        
        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.
        
        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.
        
        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
        
        Week 7 Recipes
        
        Curried Chicken with Cauliflower, Apricots, and Olives
        
        Makes 6 Servings
        
        Ingredients:
        
        12 boneless, skinless chicken thighs
        6 tablespoons olive oil, plus one more
        3 teaspoons curry powder
        ¼ teaspoon cayenne pepper
        ½ teaspoon paprika
        ½ teaspoon cinnamon
        2 tablespoons apple cider vinegar
        1 teaspoon kosher salt
        1 head cauliflower, cut into florets
        1 cup chopped dried apricots
        1 cup pitted green olives, halved
        1tbsp brown sugar
        
        Instructions:
        
        PREHEAT the oven to 425 degrees F.
        
        COMBINE olive oil, curry, cayenne, paprika, cinnamon, vinegar, and salt in a large liquid measuring cup to create a marinade.
        
        PLACE the chicken thighs in a large Ziploc bag. (You may want to place the bag inside a large mixing bowl for stability.) Pour the marinade over the chicken, squeeze out the air, and seal the bag. Mush gently to coat the chicken. Allow chicken to marinate for 15 to 20 minutes.
        
        MEANWHILE, dice the apricots, pit and halve the olives, and chop the cauliflower into florets, including the stems — no need to waste them. In a mixing bowl, toss the cauliflower with the remaining tablespoon of olive oil
        
        LINE a sheet pan with parchment paper. Spread the cauliflower on the pan. Scatter the apricots and olives over the cauliflower and spread in a single layer.
        
        REMOVE the chicken thighs from the marinade and place them atop the cauliflower, spacing them evenly apart. Discard the bag with any remaining marinade. Evenly sprinkle the brown sugar on the chicken thighs.
        
        PLACE the sheet pan in the oven and roast, rotating the pan halfway through, for about 30 minutes or until cauliflower is browning up and the chicken is cooked through (an instant-read thermometer inserted in the thickest part of the meat should measure 165 degrees F).
        
        REMOVE from the oven and serve the chicken warm, piled with cauliflower, olives, and apricots.
        – From Molly Gilbert, Sheet Pan Suppers, Workman Publishing
        
        Per serving: 332 calories, 32 grams protein, 449 grams potassium, 4 grams sugar, 15 grams fat, 101 milligrams cholesterol, 654 milligrams sodium, 3 grams dietary fiber
        
        Rhubarb and Strawberry Crisp Bars
        
        Makes 24 Bars
        
        Ingredients:
        
        8 tablespoons butter, plus more for greasing the pan
        1/2 cup unsweetened applesauce
        1 ½ cups rolled oats
        1 ½ cups whole wheat white flour
        1 cup light brown sugar, plus one tablespoon
        Salt
        9 ounces or about 2 medium stalks rhubarb (frozen is okay if thawed and squeezed to remove water)
        10 ounces strawberries, tops removed
        Juice of one lemon
        
        Instructions:
        
        PREHEAT the oven to 4000 F.
        
        LINE a 9-by-13-inch baking pan with parchment paper
        
        MELT the butter in a large saucepan over medium heat. Remove from heat.
        
        ADD the applesauce, oats, flour, 1 cup of brown sugar and a pinch of salt and give it a good mix.
        
        TAKE OUT 6 tablespoons of the mixture and set aside for the topping.
        
        USING the back of a spoon or your hands, press the rest of the mixture into the bottom of the baking dish until it is spread evenly.
        
        CHOP the rhubarb and strawberry quite finely and put into a bowl. Add the lemon juice, 1 tablespoon of brown sugar and toss to coat all of the fruit.
        
        SCATTER the fruit over the crumb base and sprinkle the reserved topping on the fruit.
        
        BAKE for 35 to 40 minutes, until the fruit is bubbly and the crumbs are golden. 10. LET the bars cool in the tray, then cut into about 24 pieces.
        — Adapted from A Modern Way to Eat by Anna Jones
        
        Per serving: 106 calories, 3 g fat, 8 mg cholesterol, 26 mg sodium, 19 mg potassium, 18 g carbohydrates, 1 g dietary fiber, 7 g sugar, 2 g protein
        
        Week 6 Recipes
        
        Mari’s Vegetarian “Cheesesteaks”
        
        Makes 6 Sandwiches
        
        Ingredients:
        
        6 large or 9 small portobello mushroom caps, sliced thin (about 1 pound)
        (other mushrooms can be substituted but portobellos have the most meaty taste)
        1 large green pepper, cut into thin slices
        2 medium onions, sliced thin
        6 slices of Provolone
        6 small rolls (such as Amoroso’s club rolls)
        Olive oil, enough to coat the pan
        Salt and pepper, to taste
        
        Instructions:
        
        CUT the stems off the mushrooms and rinse any remaining dirt off the caps. Clean the peppers, slice in half and remove seeds.
        
        SLICE the mushrooms, peppers, and onions. It is important to slice everything very thin, especially the mushrooms.
        
        COAT a large saute pan over medium heat with oil. (You may need to use two pans.) Cook peppers until tender, about 5 minutes. Then add onions and cook thoroughly, about 3 minutes. Last, add mushrooms and cook until they are tender, about 5 minutes more. Add salt and pepper to taste.
        
        MIX the veggies and separate them into six even portions in the pan (ensuring each portion has a good mixture of all the veggies). Add one slice of cheese over each portion of mushrooms, peppers, and onions and let it melt. A lid may be helpful to keep in heat.
        
        USE a spatula to scoop the mixture into rolls and serve immediately. Enjoy with a side of zucchini fries.
        — From volunteer Mari Bartram
        
        Per serving: 288 calories, 12 grams fat, 19 milligrams cholesterol, 545 milligrams sodium, 35 grams carbohydrates, 3 grams dietary fiber, 3 grams sugar, 15 grams protein
        
        Zucchini Fries
        
        Makes 6 side-dish servings
        
        Ingredients:
        
        2 medium zucchini, cut into fry shapes (cutting instructions below)
        1 egg white
        1/4 cup low-fat milk
        1/2 cup shredded Parmesan cheese
        1/2 cup bread crumbs
        1/2 teaspoon paprika, or more to taste
        Salt and pepper
        
        Instructions:
        
        PREHEAT oven to 425 degrees.
        
        IN MEDIUM MIXING BOWL, whisk egg white for 3 minutes. Add milk and combine.
        
        MIX cheese, bread crumbs, and paprika together in large glass baking dish. Season.
        
        DIP EACH FRY in egg mixture, then coat in bread crumbs and cheese. Line baking sheet with parchment paper and place the zucchini strips on the sheet.
        
        COOK in oven for approximately 15 minutes, or until fork tender and golden brown.
        
        Per serving: 114 calories, 9 grams protein, 10 grams carbohydrates, 2 grams sugar, 5 grams fat, 14 milligrams cholesterol, 262 milligrams sodium, 2 grams dietary fiber
        
        CUTTING ZUCCHINI FRIES:
        
        1. REMOVE both ends of zucchini.
        2. SLICE off a small amount of 2 opposing sides to create a rectangle.
        3. CUT in half lengthwise, giving you 2 planks per squash.
        4. CUT planks directly in half, this time in the center to give you 4 pieces of zucchini the same exact size about 3 to 4 inches in length.
        5. SLICE each piece into 4 equal parts lengthwise to create fry shape. Set aside.
        
        Week 5 Recipes
        
        New England Clam Chowder
        
        Makes 6 to 8 Servings
        
        Ingredients:
        
        3 tablespoons olive oil
        2 medium yellow onions, chopped 4 stalks of celery, medium dice
        6 carrots, medium dice
        4 medium potatoes, medium dice 1/2 teaspoon dried thyme
        1/2 teaspoon kosher salt
        1/2 teaspoon fresh ground pepper 4 6 ounce cans minced clams in their juice 1 8-ounce bottle clam juice
        1/4 cup flour
        3 tablespoons butter
        2 cups whole milk
        
        Instructions:
        
        HEAT olive oil in heavy-bottomed stock pot or Dutch oven. Add the onions and cook over medium-low heat for 10 minutes, or until translucent.
        
        ADD the celery, carrots, potatoes, thyme, salt, and pepper and sauté for 10 more minutes.
        
        DRAIN the juice from the cans of clams into a measuring cup and add it (not the clams yet) along with the bottled clam juice. Bring to a boil and then turn down to a simmer, uncovered, until the vegetables are tender, about 20 minutes.
        
        AFTER about 15 minutes, melt the butter in a separate small pan. Whisk in the flour. Cook over very low heat for 3 minutes, stirring constantly. (This is called a roux.)
        
        ADD a cup of hot broth from the stock pot to the roux and stir to combine. Add this mixture back into the cooked vegetables and simmer for a few minutes until the broth is thickened.
        
        ADD the milk and clams and heat gently for a few minutes to heat the clams.
        
        TASTE and season with salt and pepper. Serve hot.
        
        Per serving (based on 8): 294 calories, 10 grams protein, 42 grams carbohydrates, 12 grams sugar, 12 grams fat, 18 milligrams cholesterol, 659 milligrams sodium, 5 grams dietary fiber
        
        Cheddar Cornbread
        
        Makes 8 Servings
        
        Ingredients:
        
        1/4 cup butter, melted
        1 cup cornmeal
        3/4 cup flour
        2 tablespoons sugar
        1 teaspoon salt
        2 teaspoons baking powder 2 eggs
        1 cup milk 1/2 cup grated Cheddar cheese
        
        Instructions:
        
        PREHEAT oven to 350 F.
        
        MELT butter in cast-iron pan.
        
        COMBINE cornmeal, flour, sugar, salt, and baking powder in medium mixing bowl.
        
        CRACK eggs into a larger mixing bowl. Add the milk and the remainder of the butter after greasing the skillet. Whisk to combine.
        
        MAKE A WELL in the dry ingredients and pour the liquid ingredients into the well. Whisk until well combined. Stir in the cheddar cheese.
        
        POUR batter into the greased skillet.
        
        BAKE for about 20 minutes, or until the cornbread is brown on top and a toothpick inserted in the center comes out clean.
        
        Per serving: 147 calories, 4 grams protein, 17 grams carbohydrates, 3 grams sugar, 7 grams fat, 44 milligrams cholesterol, 275 milligrams sodium, 1 gram dietary fiber
        
        Week 4 Recipes
        
        Baked Cod with Breadcrumbs
        
        Makes 6 Servings
        
        Ingredients:
        
        1 cup panko bread crumbs
        3 tablespoons melted unsalted butter
        3 tablespoons finely chopped fresh flat-leaf parsley (or 1 tablespoon dried parsley)
        2 teaspoons finely grated lemon zest
        Kosher salt and freshly ground pepper
        1 1⁄2 pounds cod (or haddock or flounder) cut into six filets (If the fresh fish is too pricey, plan ahead and buy frozen and thaw in the fridge for a day or two)
        1 lemon, zested and cut into wedges for serving
        
        Instructions:
        
        POSITION a rack in the center of the oven and heat the oven to 425°F
        
        IN A MEDIUM BOWL, combine the panko, butter, parsley, and lemon zest. Add a pinch of salt and a grind of pepper and stir to evenly distribute the ingredients.
        
        ARRANGE the cod fillets on a baking sheet and season all over with salt and pepper. Divide the bread crumb topping among the fillets, pressing lightly so it sticks to the fish.
        
        ROAST for about 10 to 12 minutes or until the bread crumbs are browned and the fish is mostly opaque. This depends on the thickness of the fillets; cut into a piece to check. Serve immediately.
        
        Per serving: 210 calories, 7 grams fat, 28 grams protein, 7 grams carbohydrates, 410 mg sodium, 80 mg cholesterol, no dietary fiber
        
        — From Molly Stevens, Fine Cooking
        
        Roasted Carrots
        
        Makes 6 Servings
        
        Ingredients:
        
        5 carrots, cut into ¼-inch coins
        1 tablespoon good olive oil
        1/2 teaspoon kosher salt
        1/2 teaspoon freshly ground black pepper
        
        Instructions:
        
        PREHEAT oven to 425 degrees F.
        
        WASH and peel the carrots. Slice them into ¼-inch coins
        
        PLACE them in a mixing bowl and toss with the olive oil, salt, and pepper.
        
        LINE a baking sheet with aluminum foil.
        
        PLACE the carrots on the sheet pan in a single layer and roast in the oven for 18 to 20 minutes, checking after 18, or until browned and tender.
        
        REMOVE from the oven and serve.
        
        Per serving: 83 calories, 2 grams fat, no cholesterol, 299 milligrams sodium, 15 grams carbohydrates, 4 grams dietary fiber, 7 grams sugar, 1 gram protein
        
        Week 3 Recipes
        
        Turkey Sausage Quick “Bolognese”
        
        Makes 6 Servings
        
        Ingredients:
        
        2 tablespoons olive oil, divided use
        1 onion, peeled and diced
        2 small zucchini, cut in half lengthwise, then sliced cross-wise into half moons
        1 pound bulk hot or mild turkey sausage
        1 tablespoon Italian seasoning
        1 bouillon cube
        1 28-ounce can crushed tomatoes
        Salt
        pepper
        16 ounces dried whole wheat pasta, shells or penne
        Basil leaves
        ¼ cup sour cream
        2 ounces parmesan cheese, grated
        
        Instructions:
        
        BRING to a boil a large stock pot filled with enough water to cook the pasta.
        
        HEAT one tablespoon olive oil in a large skillet over medium heat. Add the diced onion and sliced zucchini and saute until onions are translucent and zucchini softens and is starting to brown, about 5 minutes. Remove vegetables from pan.
        
        ADD 1 tablespoon olive oil. Crumble sausage into skillet, using a spoon to break it into small pieces. Cook until starting to brown, stirring occasionally, 5 to 7 minutes. Stir in Italian seasoning and cook another 2 minutes.
        
        STIR in crushed tomatoes and bouillon cube and bring to a simmer. Simmer for 10 minutes to thicken slightly. Stir in the sour cream. Add the sauteed zucchini and onion into the sauce.
        
        MEANWHILE, when the water boils add the pasta and cook according to package directions for al dente, usually about 9 to 11 minutes.
        
        RESERVE ½ cup pasta water and drain pasta.
        
        THEN mix the pasta into the remaining sauce. Stir well to incorporate all the pasta into the sauce.
        
        TOP with basil leaves and parmesan cheese and serve.
        
        Per serving: 355 calories, 12g fat, 4g saturated fat, 75mg cholesterol, 614g sodium, 43g carbohydrates, 7g sugar, 7g dietary fiber, 23g protein
        
        Simple Green Salad with Lemon Vinaigrette
        
        Makes 6 Servings
        
        Ingredients:
        
        8 cups salad greens or mesclun mix
        2 tablespoons fresh squeezed lemon juice (from 1 lemon)
        ¼ cup good olive oil
        ½ teaspoon sugar
        ¼ teaspoon salt
        pinch fresh ground black pepper
        
        Instructions:
        
        PLACE the salad greens in a large bowl.
        
        IN A LIQUID MEASURING CUP, whisk together the lemon juice, olive oil, sugar, salt and pepper. Pour enough dressing on the salad to moisten.
        
        TOSS and serve immediately.
        
        Per serving: 103 calories, 8 g fat, 372 mg sodium, 15 mg potassium, 6 g carbohydrates, 1 g dietary fiber, 1 g sugar, 2 g protein
        
        Week 2 Recipe
        
        Sloppy Joe Sliders with Quick Pickled Cucumbers
        
        Makes 6 Servings
        
        Ingredients:
        
        1 1/2 pounds ground turkey
        
        1 medium onion, chopped, small dice
        
        3 celery stalks, chopped, small dice
        
        1/3 cup ketchup
        
        1/3 cup water 1 tablespoon Worcestershire sauce 1/8 teaspoon red pepper flakes 1/2 teaspoon salt
        
        12 whole-wheat slider rolls Quick pickled cucumbers (see note)
        
        Instructions:
        
        HEAT a cast-iron skillet over medium heat. Add ground turkey, onion, and celery and cook, stirring frequently.
        
        ONCE THE TURKEY IS LIGHT BROWN and no pink remains, stir in ketchup, water, Worcestershire sauce, pinch of red pepper flakes, and salt.
        
        COVER AND COOK over low heat until vegetables are tender, about 15 minutes. Meanwhile, toast slider rolls in the oven, if desired.
        
        TO SERVE, spoon turkey mixture onto the bottom of a roll and top with quick pickled cucumbers. Cover with the top of the roll and serve.
        
        Per serving: 355 calories, 14 grams fat, 116 milligrams cholesterol, 450 grams sodium, 482 grams potassium, 28 grams carbohydrates, 9 grams sugar, 34 grams protein
        
        QUICK PICKLED CUCUMBERS: To make quick pickled cucumber, combine 1/3 cup sugar, 1/3 cup white vinegar, 3 tablespoons water, and 1/2 teaspoon salt in a small bowl and stir to dissolve. Add 2 medium cucumbers, peeled and sliced thin. Let stand at least 15 minutes at room temperature.
        
        Week 1 Recipe
        
        Yogurt Fruit Parfait
        
        Makes 6-8 Servings
        
        Ingredients:
        
        32 ounces vanilla Greek yogurt
        
        3 cups mixed fruit, washed and cut into bite-size pieces:strawberries, blueberries, raspberries, peaches, bananas, oranges, or other fruits of your choice
        
        2 cups homemade granola (see recipe)
        
        Instructions:
        
        PREPARE fruits by peeling or washing and slicing into bite-size pieces.
        
        SPOON about ¼ cup yogurt into the bottom of a bowl or cup. (Clear plastic cups or glasses work well so the layers are visible.)
        
        SPOON about ¼ cup of mixed fruit on top, then a second layer of yogurt, followed by a second layer of fruit.
        
        TOP with a tablespoon of yogurt and sprinkle ¼ cup of granola on top. Enjoy!
        
        Per serving: (including granola): 355 calories, 15 grams fat, 24 milligrams cholesterol, 223 milligrams sodium, 43 grams carbohydrates, 4 grams dietary fiber, 15 grams sugar 14 grams protein
        
        Home Made Granola
        
        Makes about 4 cups or 12-16 servings
        
        Ingredients:
        
        ¼ cup butter, plus more for greasing baking sheet
        
        ¼ cup brown sugar
        
        2 cups old-fashioned oats (not instant)
        
        1 cup quinoa (uncooked)
        
        ½ cup sunflower seeds (or slivered almonds if no nut allergies)
        
        ½ cup pumpkin seeds
        
        ½ teaspoon salt
        
        ½ cup raisins
        
        Instructions:
        
        PREHEAT the oven to 350. Melt the butter and brown sugar in a small saucepan on the stove. Stir to combine
        
        MEANWHILE, MIX THE OATS, quinoa, seeds, and salt in a large bowl. Pour the melted butter and brown sugar over the oats mixture and stir to cover the granola mix evenly.
        
        GREASE a rimmed 13-by-9-inch baking sheet with a small amount of butter.
        
        SPREAD the granola mix onto the baking sheet and bake in the oven for 10 minutes. Stir and return to the oven for 5 more minutes, or until the oats start to turn golden brown. (Be careful in strong industrial convection ovens — the cooking time will be reduced to maybe 10 minutes total.)
        
        REMOVE from oven and cool completely on the pan. Return the granola to the large bowl, add the raisins, and mix.
        
        ENJOY as a snack or sprinkled over a fruit & yogurt parfait.
        
        Per serving (based on 16): 196 calories, 6 grams protein, 27 grams carbohydrates, 6 grams sugar, 8 grams fat, 8 milligrams cholesterol, 97 milligrams sodium, 3 grams dietary fiber
        
        Fall 2022 Recipes
        
        Week 1: Mini Italian Frittatas
        
        Week 2: Open-faced Tuna Melts
        
        Week 3: Buttermilk Roast Chicken
        
        Week 3: Sweet Potato Fries
        
        Week 4: Guacamole and Corn Chips
        
        Week 4: Chicken Tortilla Soup
        
        Week 5: Ratatouille
        
        Week 6: Spaghetti with Meat Sauce
        
        Week 7: Turkey & Mushroom Tacos
        
        Week 7: Jelly Donut Muffins
        
        Week 7 Recipes
        
        Turkey & Mushroom Tacos
        
        Makes 6 Servings
        
        Ingredients:
        
        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
        
        Instructions:
        
        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
        
        Ingredients:
        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
        
        Instructions:
        
        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
        
        Ingredients:
        1 pound whole grain spaghetti (Suggestion: Barilla or Ronzoni)
        Salt
        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
        
        Instructions:
        
        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
        
        Ratatouille
        
        Makes 6 Servings
        
        Ingredients:
        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
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        OPTIONAL GARNISHES:
        
        Grated Monterey jack cheese
        
        Cilantro (if using, add some chopped cilantro to your guacamole!)
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        Instructions:
        
        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
        
        Ingredients:
        
        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
        
        Instructions:
        
        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