Thanksgiving Recipes2010 

Chicken stuffed with apples and cheese

1 lb of skinless chicken breast

2 apples (thinly sliced)

2% white cheddar cheese (thinly sliced)

thyme as garnish

Slat and pepper to taste (nutmeg could also be used)

Directions:

Pre-heat oven to 350 degrees.  Thinly slice apples and cheese and set aside.  Butterfly fillet the chicken and then using a mallot, pound the chicken until flat.  Brown both sides in a coated skillet for 2 minutes (it does NOT need to be cooked through).  Remonve the chicken and add 2 slices of cheese and 2 slices of apple to 1/2 the breast.  Then fold the otherhalf of the breast over and secure with toothpicks.  Place on lined cookie sheet and bake for 17-20 minutes.  Pair with stage 2 vegetable of choice. Enjoy!

Chicken with Cilantro Lime Sauce:

Makes 4 servings

INGREDIENTS:

4 boneless, skinless chicken breast halves

½ Tsp paprika

Salt and pepper to taste

2 tbsp olive oil

2 C cilantro leaves

½ tsp ginger

1 tbsp fresh lime juice

1 tbsp white wine vinegar

½ tsp Stevia

1 C peppers and onions combined

1 tsp turmeric

Methods:

Sprinkle chicken with paprika, salt and pepper.  In a large pan, heat 1 tbsp oil over medium heat and cook chicken until brown throughout.  In a blender, combine 1 tbsp oil, cilantro, ginger, lime juice, vinegar and stevia plus 2 tbsp of water.  Blend until smooth, set aside.  Add onion and pepper mix to chicken with turmeric spice.  Cook until tender.  Top chicken with sauce and enjoy!

Previous video recipe:

Zucchini “pasta” with ground turkey and pesto

Makes 4 servings

2 zucchinis

1 onion

2 garlic cloves

seasoning of choice

16 ounces lean ground meat

Spray pan with Pam spray.  Brown the turkey meat.  While meat is cooking, begin peeling the zucchini to make your pasta, set aside.  Check on your meat then begin making your pesto, see directions below.  Once pesto is finished, in a separate pan, use 1 tbsp olive oil to sauté garlic, onion and zucchini.

Pesto:

makes about 16 1 tbsp servings:

2 C basil leaves- no stems

1/2 C extra virgin olive oil

1/2 C Parmesian cheese

2 garlic cloves diced

Add basil, garlic, olive oil and parmesan cheese to food processor or blender.  Blend together until smooth paste formed.

Place 1 tbsp of pesto ontop of the zucchini veggie blend and lean protein.  Enjoy!

1 can black beans, rinsed and drained
1 can corn, drained
1 red pepper, seeded and finely chopped
3 green onions, finely chopped
1/2 bunch cilantro, chopped
Dressing–
1 tsp cumin
4 tbs lime juice
3 tbs red wine vinegar
3 tbs olive oil
Salt and Pepper to taste.

Mix the salad in a large bowl. Mix the dressing in a small bowl and toss into the salad.

1/4 C per serving- counts as 1 starch.

Lemon quinoa

3/4 C uncooked white quinoa

1/2 C fresh baby spinach

1/2 C shredded carrots

2 tbsp sliced almonds

1 tsp lemon juice

1/4 tsp lemon zest

1/8 tsp salt

1/8 tsp lemon pepper seasoning

Green onions-garnish

Cook quinoa in 1.5 Cups of boiling water until grem appears (about 20 minutes).  Meanwhile, combine the spinach, carrots, almonds, lemon juice, zest, sat and lemon pepper in a small bowl.  Stir in quinoa.  Garnish with green onions.   -makes 3-4 servings.

Provencal Pork Chops:

 1 C brown rice

6 oz baby spinach

2 scallions, trimmed and chopped

2 tbsp olive oil

3 tbsp lemon juice

2 tsp lemon zest

½ plus 1/8 tsp salt

½ tsp black pepper

4 pork chops, bone in

1 tbsp Dijon mustard

2 tsp Herbes de Provence seasoning

 Directions:  Heat broiler.  Coat a broiler pan with nonstick cooking spray.  Cook brown rice according to package.  Stir in spinach just before draining.  Place in a large serving bowl.  Stir in scallions, olive oil, lemon juice, zest, ½ tsp of the salt and the pepper.  Cover and set aside.  Season pork chops with remaining salt.  Spread mustard and evenly sprinkle Herbes de Provence seasoning over both sides.  Broil for 3 minutes per side.  Serve pork with rice and a green salad as desired.

 4 servings, each serving provides: 1 starch, 1 fat, 4 proteins, 1-2 serving of veggies (depending on salad).

Chicken and Andouille Gumbo:

 2 lbs skinless chicken breast

½ tsp salt

1 tbsp creole seasoning

1 tsp garlic powder

4 tbsp olive oil

12 ounces turkey sausage

4 large bell peppers (2 red, 2 green. Diced)

1 medium onion, diced

6 C low sodium chicken broth

1 (15 ounce) can diced tomatoes drained

2.5 C sliced frozen okra

2 cups brown rice

½ C fresh chopped parsley for garnish

 Directions: Sprinkle chicken with salt and let sit for 10 minutes.  Then, combine the creole and garlic powder and rub into chicken and cut into slices.  Add 2 tbsp to a skillet and add chicken over medium heat and allow to cook throughout.  Transfer chicken to paper towel lined plate and then add sausage to the pan.  Cook until lightly browned, about 3 minutes.  Add peppers and onion and cook until slightly softened, 5 to 7 minutes.  Transfer sausage/veggie mix to a bowl and set aside.  In a pot set over medium low heat add the remaining oil and pour in sausage veggie mixture, then chicken broth, increase heat to medium high and bring to a boil.  Add chicken, reduce heat to medium low and allow to simmer for about 40 minutes. Add tomatoes and okra.  Simmer until okra is tender about 10 minutes.  May serve with brown or long grain rice (1/4 C per serving).  Garnish with parsley.

Makes 12 servings, provides 3.5 ounces protein per serving, 1 starch and 2 vegetables.

Recipe adapted from Country Living magazine, Feb 2012.

Quinoa (pronounced KEEN-wah) Salad…Perfect for the Holidays

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 tablespoon honey
• 1/4 cup lemon juice
• 1/2 teaspoon coarse salt
• 3 tablespoons olive oil

• 1 cup peeled, diced tart apple, such as Granny Smith
• 1 cup finely chopped celery
• 1/3 cup grapes (cut in half)
• 1/3 cup finely chopped parsley
• 1/2 cup coarsely chopped almonds, toasted
• Coarse salt and pepper

Instructions:

1. In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce the heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let it cool completely.
2. In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.
3. Add the apple, celery, grapes, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Season it with salt and pepper to taste. Serve at room temperature. Serves 8.

Nutritional Information
Per serving (1/2 cup): 1 fat serving, 1 fruit serving 1 starch serving  * Pair with a protein

Northern Pot Roast:

12 servings:

Ingredients:

1 large onion, chopped

2 garlic cloves, chopped

1 beef roast (3 lbs)

1/2 tsp salt

1/4 tsp pepper

1/4 lb carrots, peeled and cut into 3.5 inch sticks

1/2 lb small red-skinned potatoes, 1 inch in diameter, quartered

2 ribs of celery, cut into 3.5 inch sticks

2 tbsp tomato paste

1/2 tsp dried thyme

1 C beef broth

2 tbsp worcestershire sauce

Directions:

Coat slow cooker bowl with nonstick spray.  Place onion and garlic in slow cooker.  Season beef with salt and pepper and place over onions.  Arrange carrots, potatoes and celery around the beef.  Combine broth, tomato paste and thyme, pour over beef.  Drizzle 1 tbsp worcestershire sauce over top.  Cover and cook on high for 6 hours or low for 8 hours.  Remove been from crock pot and place on platter.  Spoon out veggies with slotted spoon and place around roast.  Top with liquid after straining the fat.

Carrots and potatoes count as the starch for the meal (no more than 1/2 C per serving).  Roast provides ~ 4 ounces/serving.  Celery and onion may be paired with additional nonstarchy veggies as desired.  Enjoy!

* Recipe adapted from Family Circle Magazine

Pork Loin with Butternut Squash

Makes 5 servings

1 small butternut squash

1/2 tsp each of salt, pepper, pumpkin pie spice and onion or garlic powder

1.5 lb boneless pork loin roast

1 tbsp olive oil

1/2 C unsweetened applesauce (chunky)

lowest sugar possible brand of 18.8 oz can of french onion soup

Halve and peel squash and discard seeds, then cut squash in large chunks.  Place squash in a 3 qt slow cooker.  In a small bowl combine salt, pepper and spice on all sides of pork.  Heat oil in a large skillet.  Brown pork on all sides in the hot oil.  Place pork on the squash in slow cooker.  Pour soup and applesauce over all  Cover and cook on high for 2 hours or on low for 4 hours.

Pair with fresh green beans or broccoli. 

*Provides one starch per serving and about 3 ounces of protein.

Cranberry Apple Mold

8 servings

Refrigerate 8 hours overnight

1  12 oz bag of fresh cranberries

1 Fuji or Gala apple, peeled, cored and diced

ginger- peeled and grated

1 C Stevia

1 envelope of unflavored gelatin

salt to taste

Combine cranberries, apple, ginger and stevia in 1 C water in a medium pot.  Brint to a boil and reduce to a simmer for 5 minutes.  Then combine gelatin with 2 tbsp hot water.  Stir to dissolve and set aside for 5 minutes.  Pour 1/2 C of the cooked cranberry mixture into the dissolved gelatin and mix.  Pour back into the pot and stir.  Transfer to a 4 C mold and cool slightly.  Cover with plastic wrap and refrigerate 8 hours.

Counts as 1 fruit serving.   Recipe revised from Family Circle Magazine

Turkey Hash with Sunny-Side-Up Eggs

Makes 8 servings

6 red potatoes, diced

1 1/2 tsp salt

3 tbsp olive oil

1 small yellow onion, finely chopped

3 garlic cloves, minced

1 red bell pepper, diced

1/2 tsp freshly ground pepper

4 cups diced leftover white and/or dark meat roasted turkey skin removed

8 large eggs

In a medium pot of cold water over high heat, bring potatoes and 1 tsp salt to a boil.  Cook for 3 minutes, drain potatoes and set aside.  Meanwhile in a large skillet, heat 1 tbsp oil over medium low heat, saute onion and garlic stirring occasionally, until soft (5 minutes).  Add bell pepper, 1 tbsp thyme, pepper and salt and saute for 3 more minutes.  Increase heat to medium high and all 1 more tbsp oil, reserved potatoes, and turkey and cook, stirring on occasion for 5 minutes.  Add 1/4 C water and stir to mix.  Cover and reduce heat to low and cook 10 minutes more.  Remove hash from heat and cover loosely with foil.  In two large nonstick skillets over medium heat, spray the pans and add 4 eggs to each pan and fry until whites are cooked, about 4 minutes.  Divide hash among serving plates and top each with a fried egg.  Can be enjoyed at any meal!

 Provides 3 ounces of protein per serving, 1 starch, 1 vegetable and 1 fat.

*Recipe  from Contry Living Magzine, November 2011

Mexican Stuffed peppers for two:

1 lb lean ground beef

1 onion, chopped

3 tbsp taco seasoning mix (low sugar)

1 1/4 C water

1 small tomato, chopped

1/2 C wild rice

2 large peppers

1/4 C salsa

3/4 C 2% cheddar cheese

Heat oven to 400 degrees.  Brown meat with onions in pan on medium heat.  Add taco seasoning and 1/2 C water.  Bring to boil and simmer for 5 minutes.  Remove half the meat meixture and save for other meals later in the week.  Stir 1/2 C of the remaining water into meat in pan.  Add tomatoes and bring to boil.  Stir in rice and cover.  Remove from heat and set aside.  Meanwhile, cut tops off peppers, mix salsa and remaining water in bottom of square baking dish.  Stand peppers in dish and add 1/2 C cheese to meat mixture.  Spoon into peppers and top with leftover cheese.  Cover and bake for 35-40 minutes until peppers are tender.

Provides~4.5 ounces protein, 1 starch, 1 dariy and 2 vegetables per serving.

Sausage and mushroom stuffed acorn squash:

Makes 6 servings, each serving provides 4 ounces of protein, 1 vegetable serving, 1 fat serving, 1 serving of dairy and 1 starch serving.
 
3 small acorn squash
1 ½ C water
1 lb of turkey sausage
½ lb baby Portobello mushrooms
1 large onion, chopped
1 garlic clove, minced
½ C beef broth
6 tbsp heavy cream
1/3 C parmesan cheese
4 ounces 2% cheddar cheese, shredded and divided
 
Cut all 3 squash in half; discard seeds.  Place cut side down in a baking pan and add water.  Cover and bake at 350 degrees for 40-50 minutes until tender.  Cook sausage, mushrooms, onion, celery and garlic over medium heat in a skillet until meat no longer pink, drain and add broth.  Bring to boil and cook until liquid is reduced by half.  Stir in heavy cream, parmesan and ¾ C cheddar cheese.  Drain water from squash.  Turn squash over and stuff with sausage/sauce divided evenly over all 6 servings.  Sprinkle with remaining cheddar cheese and bake, uncovered for 20-25 minutes until heated though.

Pork with Lentils:

From www.womansday.com
 
1 C Dry lentils, rinsed
3 tbsp olive oil
1 ¼ lb pork tenderloin
2 tbsp red wine vinegar
2 tsp Dijon mustard
1 stalk celery, finely chopped
½ small red onion
½ C walnuts, toasted
2 tbsp tarragon
 
Soak lentils overnight and then drain water.  Next day, heat oven to 400 degrees.  Bring 4 Cups of water to a boil.  Add the lentils and 1 tsp salt and simmer, stirring occasionally, until tender (20-25 minutes).  Drain.  Meanwhile, heat 1 tbsp oil in an oven proof skillet over medium high heat.  Season the pork with ½ tsp salt and pepper and cook, turning until brown on each side.  Transfer to oven and roast until cooked through 10 to 12 min.  let rest 5 minutes before slicing.  In a large bowl, whisk together vinegar, mustard and remaining oil with salt and pepper.  Add the lentils, veggies, walnuts and tarragon and toss.  Serve with the pork.
 
Provides ~ 4 ounces protein, 1 starch, 1 fat and 1 veggie serving per portion.

Quinoa with asparagus and nuts

2 cups white quinoa, rinsed well
4 cups water
1 teaspoon salt
1 T extra virgin olive oil
1 large yellow onions, chopped
1 clove garlic, chopped
1/2 cup toasted nuts (walnuts, pine nuts, etc)
1-2 cups lightly cooked asparagus, cut into 1/2-inch segments

Bring the quinoa, water and salt to a boil in a large pot. Reduce heat and simmer for about 20 minutes or until the quinoa opens up revealing a little spiral. If there is any remaining liquid at this point, drain it off and set the quinoa aside.

In a skillet add a splash of oil.  Add the onions, asparagus, nuts and garlic and cook for 4-5 minutes or until they soften up a bit.

Serve each bowl of quinoa topped with onions, nuts and asparagus. Alternately, you can toss everything together in one big bowl and serve it up family-style.

Serves 6.  Pair with a lean protein of choice.  Recipe counts as 1 fat, 1 vegetable and a starch.

Apple Stuffed Pork Loin Roast

Makes 14 to 16 servings

INGREDIENTS

PREPARATION:

1. Preheat oven to 325°F. Combine garlic, salt, rosemary, thyme and pepper in small bowl. Cut lengthwise down roast almost to, but not through bottom. Open like a book. Rub half of garlic mixture onto cut sides of pork.
2. Melt butter in large skillet over medium-high heat. Add 2 apples and onion; cook and stir 5 to 10 minutes or until soft. Stir in brown sugar and mustard. Spread mixture evenly onto one cut side of roast. Close halves; tie roast with kitchen string at 2-inch intervals. Place roast on rack in shallow roasting pan.
3. Peel and boil the 3^rd apple until tender, with a hand blender blend until it becomes abpple sauce.  Then pour the sauce over the roast. Rub outside of roast with remaining garlic mixture.
4. Roast, uncovered, basting frequently with pan drippings 2 to 2-1/2 hours or until thermometer inserted into thickest part of roast registers 155°F. Remove roast from oven; let stand 15 minutes before slicing. (Internal temperature will continue to rise 5°F to 10°F during stand time.) Carve roast crosswise to serve.

Serving Suggestion

Serve with broccoli or Brussels sprouts, brown rice (Starch), and a tomato and cucumber salad.

Adapted from :  http://recipes.howstuffworks.com/apple-stuffed-pork-loin-roast-recipe.htm

Tortilla Soup

Ingredients

• 6 cups chicken broth
• 1/2 teaspoon red pepper flakes
• 1 cup shredded chicken
• 1 (15-ounce) can chopped tomatoes
• 1 onion, chopped
• Sea salt to taste
• 1 cup canola oil
• 1 can black beans
• 2 tablespoons chopped cilantro
• 1 lime, quartered

Directions

Precook 12 ounces of chicken and then place in a blender to shred.  Set aside.  In a large pot over medium-high heat, combine the broth with the chicken, onion, tomatoes, black beans, red pepper flakes, and salt to taste. Bring to a simmer.  Serve it in bowls topped with chopped cilantro, and lime wedges.

Greek Chicken Pitas:

1 C Greek yogurt (Plain)

2 tbsp fresh mint and dill

2/4 tsp cumin

1 garlic clove

1 tbsp lemon juice

4 tsp olive oil

¼ tsp oregano

16 ounces chicken breast tenders

½ English cucumber

1 large tomato

4 flat out wraps

In a small bowl combine yogurt, mint and dill with ¼ tsp of the cumin.  In a pie plate combine ½ tbsp lemon juice, 3 tsp oil, oregano and ¼ tsp salt and ½ tsp cumin and garlic then add the chicken to coat it.  Grill the chicken for 10-12 minutes until brown.  Cut cucumber and tomato into chunks; toss in bowl with 1/8 tsp salt and remaining lemon juice garlic and oil.  Transfer chicken to plates.  Grill wraps until toasted.  Serve with chicken, yogurt sauce and cucumber mixture.

1 dairy, 1 starch, 4 proteins, veggies are free .  Makes 4 servings

1 (12-pound) ham

2 tablespoons ground cloves

1 tablespoon grated orange peel

2 fresh peaches, diced

Stevia/Truvia to taste

1 teaspoon ground ginger

1 teaspoon ground allspice

1 tablespoon dry mustard

• Stud the ham with cloves.
• Roast at 325°F (160°C) for 2 hours on a rack in the preheated oven.
• Remove the ham from the oven, remove the rind, and sprinkle grated orange peel on top.
• In a blender, blend ginger, allspice, dry mustard, and peaches. Pour the entire mixture over the ham and continue cooking for 1 1/2 hours or to internal temperature of 160°F (70°C) basting every 15 minutes.

(Makes 12 servings)

Balsamic Asparagus

One bunch of fresh asparagus (stalks approx same thickness)

1 tablespoon oil

freshly ground black pepper

1 tablespoon balsamic vinegar

• Wash asparagus and snap off tough end.
• Heat oil in frying pan.
• Add the asparagus and keep moving it around in the pan for approximately 3-5 minutes then add balsamic vinegar and the pepper sprinkling over all of the asparagus.
• Remove from heat and cover for a few minutes to let flavors develop.

Green Bean Bundles

3/4 pound fresh green beans

4 bacon strips

3 tablespoons butter – melted

4 packets Truvia as needed

1/4 teaspoon garlic salt

1/8 teaspoon soy sauce

•  Place beans in a large saucepan and cover with water. Bring to a boil. Cook, uncovered, for 8 minutes or until crisp-tender. Meanwhile, in a skillet, cook bacon over medium heat until cooked but not crisp, about 3 minutes. Remove to paper towels.
• Drain beans; place about 12 beans on each bacon strip. Wrap bacon around beans and secure with a toothpick. Place on an ungreased baking sheet.
• In a small bowl, combine the butter, Stevia or Truvia, garlic salt and soy sauce; brush over bundles. Bake at 400° for 10-15 minutes or until bacon is crisp.

(Makes 4 servings)

Strawberries and Cream

24 strawberries

1/2 C Heavy whipping cream

4 teaspoons of vanilla extract

2-4 packets of Stevia or Truvia to taste

• Cut off tops of strawberries.  Blend heavy cream, vanilla and Stevia together and dip strawberries into contents.  Garnish with mint leaves to have a nice red and green dessert J  ENJOY!

(Serving size – 6 berries and 2 tablespoons of cream)