healthy dinner recipe

Mar 06 2014

Turkey broccoli casserole

Ingredients:
3 cups fresh broccoli
1 cup vegetable broth
1 lb lean ground turkey breast
1 tbs grape seed or olive oil
1 tsp garlic powder
½ tsp dried sage
1 tsp salt
1 tsp ground black pepper
2 tbs Worcestershire sauce
1 ½ cups almond milk
1/3 cup whole wheat flour
1 cup low fat sour cream
1 cup low fat shredded Mexican cheese
Additional salt and pepper to taste

Directions:
1. Pre-heat oven to 375 degrees
2. Cook broccoli in vegetable stock for 5 min and broccoli is bright in color
3. Strain broccoli and leave in strainer
4. Add oil to pan and turkey with 1 tbs of worchestershire sauce and cook until brown
5. Strain turkey on top of broccoli and leave both in strainer
6. Mix milk and flour in pot and stir constantly until boiling
7. Turn off heat but keep pot on heat
8. Add the sour cream, 1tbs worchestershire sauce and 1/2 cup of cheese and stir until cheese is melted
9. Spray casserole or baking dish
10. Evenly spread turkey and broccoli
11. Pour mixture in pot on top
12. Add the additional 1/2 cup cheese
13. Bake 20-25 min until bubbly and cheese is browning

Feb 26 2014

Turkey quinoa stuffed peppers

These are now at the top of my list for dinner recipes. I pre-made them earlier in the day and put them in the fridge and then just popped them in the oven for 30 min.

Ingredients:

1 lb lean chopped turkey meat

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh parsley

1 tsp cumin powder

3 large sweet peppers ( I used red and yellow)

1/2 cup fat free chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked quinoa

Salt and pepper to taste

Optional cheese such as gorgonzola or blue cheese

Directions:

1. Cook quinoa per instructions

2. Cut pepper in half and take out seeds. Lightly brush inside of peppers with a little grape seed or olive oil.

3. Brown turkey and drain

4. Add tomato sauce, chicken broth, spices and cooked quinoa to turkey and cook on medium-low for 5-10 min until broth has absorbed.

5. Stuff peppers with mix

6. Pre-heat oven to 350 degrees and bake stuffed peppers for 30 min

7. Optional top with cheese and bake another 5 min until cheese is melted.

Serve immediately

Feb 16 2014

Balsamic glazed salmon and herb quinoa

If you are staying in tonight, this is the perfect Valentine’s Day dinner of balsamic glazed salmon, herb quinoa and a mixed green salad. Enjoy!

Ingredients:
Glaze
3/4 cup balsamic vinegar
2 tbs of lite maple syrup
1 tbs Dijon mustard
1 garlic clove smashed

Salmon:
2 6oz wild salmon filets
1 tbs olive oil
Salt

Quinoa:
Rosemary, thyme, garlic powder, salt.
Optional cheese

Directions:
Glaze
1. In a small saucepan, bring the vinegar, maple syrup, mustard and garlic to a boil over medium heat.
2. Reduce the heat to a simmer and cook until thick, about 12 minutes.
3. Set aside to cool for 5 minutes.

Salmon:
1. Preheat the oven to 400 degrees F.
2. Line a small baking sheet with parchment paper.
3. Arrange the salmon on the baking sheet.
4. Drizzle both sides of the salmon with the olive oil and season with 1 teaspoon salt and 1/2 teaspoon pepper.
5. Roast until the salmon is cooked through and flakes easily with a fork, 8 to 10 minutes.
6. Set aside to cool for 10 minutes.

Quinoa:
1. Cook quinoa per instructions
2. Season with rosemary, thyme, garlic powder, salt and pepper
3. Optional sprinkle with goat cheese or feta

Feb 16 2014

Tomato basil and turkey meatballs over spaghetti squash

Dinner inspiration: homemade tomato sauce and turkey flaxseed meatballs served over spaghetti squash. Enjoy!

I love using spaghetti squash as lower carb alternative to pasta for dinner recipes. It tastes amazing if you add a little seasoning to it. I decided to make my own sauce tonight instead of using store bought and the husband gave it two thumbs up. If you need something quick choose a spaghetti sauce with no sugar added.

Ingredients:
1 medium size spaghetti squash

Sauce
2 tbs olive or grape seed oil
1/2 cup white onion chopped
3 cloves of garlic
2 cups of tomatoes, peeled and chopped (I used vine)
1/4 cup basil leaves finely cut
1 tbs dried oregano
1 tps of salt
1 tps pepper
Optional red pepper flakes if you like some spice

Meatballs
1 lb lean ground turkey
3 tbs of ground flaxseed
3 tbs water
1/4 cup chopped onion
1 tps of dried parsley
1 tbs of Italian seasoning
1 tps of dried basil or 1 tbs fresh basil chopped
1/2 tps of salt
1/4 tps of pepper

Directions:

Squash
1. Cut the spaghetti squash in half and season with salt and pepper.
2. Bake squash at 425 degrees for 45-50 min or until fork tender.
3. Allow to cool for 10-15 min then scrape insides with fork which will look like pasta.

Sauce:
1. Boil water and cut an x at the bottom of each tomato. Boil for 30 sec then rinse in cold water to remove the skin. Dice up after cooled.
2. In medium sauce pan, heat up the oil. Saute onions until brown and add the garlic.
3. Add diced tomatoes, basil, oregano, red pepper flakes
4. Lower heat and cook for 15 min

Meatballs:
1. Mix all ingredients together using your hands or mixer. Form 1 inch balls.
2. Heat up pan with oil and add meatballs.
3. Cook 3-4 min on each side until browned