Main Courses

Replacing half (or all!) of the red meat in these delicious burgers makes for a tender, protein and fiber-packed meal at a fraction of the cost. Want to “next level” the depth of flavor? Saute the veggies in a little olive oil before adding to the burger mixture!

Yield: 8 burgers

Ingredients:

8 oz mushrooms, diced
1 red bell pepper, diced
½ yellow onion, chopped
2 cups brown or green lentils, cooked and slightly mashed
1 lb 90/10 lean ground beef
¼ cup whole wheat bread crumbs
1 egg
2 tsp Worcestershire sauce
1 tsp cumin, ground
½ tsp garlic powder
½ tsp kosher salt
¼ tsp black pepper, ground
8 whole wheat hamburger buns
2 each Roma tomatoes, thinly sliced
8 leaves romaine lettuce (or spinach, if desired)

Instructions:

1. Gather all equipment and ingredients. Preheat grill (if using).
2. In medium mixing bowl, combine mushrooms, red bell pepper, onion, lentils, beef, bread crumbs, egg, Worcestershire, spices, and salt and pepper.
3. Shape into 8 patties.
4. Using either grill or stovetop: Cook patties 6-8 minutes on each side until browned and internal temperature reaches 165° F.
5. While patties are cooking: split buns, place on cooking sheet in pre-heated oven for 8-10 minutes or until toasted.
6. Assemble burgers; enjoy!

A “riff” on the classic BBQ with a nourishing twist - legumes and lots of extra veggies!

Yield: 1 large pizza

Ingredients:

½ cup+¼ cup BBQ sauce
1 (15 oz) can chickpeas, drained, rinsed
½ tsp garlic powder
½ tsp cumin, ground
1 cup mozzarella cheese, shredded
2 bell peppers, julienned, red or yellow
½ small red onion, thinly sliced
To taste: fresh cracked pepper
Garnish: chopped parsley, additional BBQ sauce

Instructions:

1. Preheat the oven to 450 degrees.
2. In a small bowl: add drained chickpeas, garlic powder, cumin, and ¼ cup of BBQ. Toss till combined. Set aside.
3. Spray a baking sheet with cooking spray. OPTIONAL: sprinkle with cornmeal.
4. Arrange pizza on baking sheet. Brush with BBQ sauce. Sprinkle cheese over sauce. Sprinkle chickpeas on pizza, top with peppers and onion.
5. Bake pizza for 10-12 minutes or until toppings are tender and cheese is melted and bubbly.
6. Remove from oven. Drizzle with additional BBQ sauce (if desired) top with chopped herbs. Serve.

A “riff” on the classic BLT sandwich with a healthy twist - a whole wheat crust and lots of extra veggies!

Yield: 5 servings

Ingredients:

2 T balsamic vinegar
1 cup mozzarella, shredded
2 slices bacon, crisp-cooked and crumbled
½ small red onion, thinly sliced
3 each Roma tomatoes, thinly sliced, drained on a paper towel
2 cups arugula lettuce, chopped

Instructions:

1. Preheat the oven to 450 degrees.
2. In a small saucepan, add balsamic vinegar. Bring to a simmer on stove over medium high heat. Bring heat to low, reduce to about half (1 T).
3. Spray a baking sheet with cooking spray. OPTIONAL: sprinkle with cornmeal.
4. Bake pizza crust for 8 minutes. Arrange tomatoes on crust. Top with cheese. Sprinkle with bacon, then red onion. Bake until crust is golden and cheese is bubbly, about 7-9 minutes more.
5. Top pizza with arugula and let set aside for 5 minutes. Drizzle with balsamic glaze.

Sliders are fun and easy to eat, and this version is low in saturated fat and high in fiber.

Yield: 8 servings

Ingredients:

1 lb lean ground turkey
¼ cup oats (or whole wheat bread crumbs)
1 egg
½ cup blueberries, fresh or frozen
½ onion, chopped fine
1 T Balsamic vinegar
2 tsp Worcestershire sauce
1 tsp mustard (Dijon or stone ground)
½ tsp garlic powder
¼ tsp black pepper, ground
16 whole wheat slider buns
2 each Roma tomatoes, thinly sliced
4 leafs romaine lettuce (or spinach, if desired)

Instructions:

1. Gather all equipment and ingredients. Preheat grill (if using).
2. In medium mixing bowl, combine turkey, oats, egg, vinegar, Worcestershire sauce, mustard, and spices.
3. Shape into 16 patties (about 3 inches each).
4. Using either grill or stovetop: Cook patties 4-5 minutes on each side until browned and internal temperature reaches 165° F.
5. While patties are cooking: split buns, place on cooking sheet in pre-heated oven for 8-10 minutes or until toasted.
6. Assemble burgers; enjoy!

Nutrition Facts (2 sliders):

Calories 285 | Protein 18g | Carbohydrates 34g | Fiber 4g | Sodium 410g

Recipe provided by: June D’Souza, M.S., RD, CSO, LD

Ingredients:

1 cup whole wheat bow tie pasta cooked
2 cups multi-colored cherry tomatoes
2 garlic cloves, thinly sliced
1 T olive oil
1 tsp red wine vinegar
½ cup fresh basil leaves, chiffonade
Grated parmesan cheese

Instructions:

1. Heat oil in a skillet, add tomatoes and cook for 6 minutes or until tomato skins pop.
2. Add garlic, cook for 30 seconds stirring constantly.
3. Turn heat off and stir in vinegar.
4. Pour over pasta, add basil and toss.
5. Stir in salt and pepper.
6. Sprinkle grated cheese over pasta and serve.

This Italian-inspired dish packs a prebiotic punch with high-fiber ingredients that support a healthy gut. Serve with slices of toasted garlic bread to soak up the flavorful broth.

Yield: 4 servings

Ingredients:

1 tsp olive oil
1 each small yellow onion, diced
1 each small fennel bulb, trimmed and diced
2 tsp fresh rosemary, oregano, or thyme (or 1 tsp dried)
5-7 cloves garlic, minced
¼-½ tsp red pepper flakes (if desired)
2 cups vegetable or chicken broth (no salt added)
1 each large bunch kale or other dark leafy green (about 4 cups chopped)
2 15-oz. cans cannellini or navy beans (low sodium), drained and rinsed
1 T lemon juice, freshly squeezed
To taste: parmesan cheese (if desired)
To serve: sliced, toasted whole wheat bread, rubbed with garlic cloves

Instructions:

1. Gather all equipment. Heat a large Dutch oven (or similar thick bottom skillet) on stovetop at medium heat. Add olive oil. Add onion, cook for 1-2 min, then add fennel and herbs. Cook and stir occasionally for 4-6 minutes until onion and fennel are tender. Add garlic, add red pepper flakes (if using). Cook just until fragrant (about 1 min). Do not brown garlic.
2. Add about half of broth. Bring to a low simmer, reduce heat. Add chopped greens, cooking and stirring until they reduce down. (If you are using spinach this process will take just a few minutes, kale or similar greens will take longer.)
3. Add drained beans, mashing a few against side of skillet with wooden spoon. Add additional broth and stir. Bring to a simmer on med-low heat, liquid will reduce by about half (takes 7-10 minutes).
4. Remove from heat. Add 1 tablespoon of lemon juice (or more to taste). Place 1 ½ cups of the mixture in a serving bowl and serve topped with freshly grated Parmesan and crusty whole wheat bread for dipping (if desired).

Serving: 1 ½ cups

Nutrition Facts:

Calories 262 | Fiber 14g | Carbohydrates 37g | Sodium 674mg

Bratwurst is a staple in Midwestern-style cuisine. This recipe uses sweet mustard to help transition this tasty treat into a hearty appetizer instead of a glutinous entrée.

Yield: 8 servings

Ingredients:

1 T olive or canola oil
3 each bratwurst, sliced into ½” chunks
1 each onion, diced

For sauce

½ cup low-fat plain yogurt
¼ cup reduced fat sour cream
1 T Creole or Dijon mustard
1½ T honey
1½ T cider vinegar
To taste: fresh-cracked pepper

Instructions:

1. Gather all equipment and ingredients.
2. In a large skillet, heat oil over medium heat. Add in onion and sauté for 2 minutes. Add bratwurst and sauté until meat is cooked thoroughly and onions are translucent. Remove from heat and set aside.
3. Meanwhile, combine all sauce ingredients in bowl and mix well.
4. Chill and serve with bratwurst.

Recipe from: Moncrief Cancer Institute Registered Dietitians and our partners at Tulane University’s Goldring Center for Culinary Medicine

Nutrition Facts (per serving):

Calories 122 | Total Fat 11.1g | Saturated Fat 3.7g | Trans Fat 0g | Cholesterol 24mg | Sodium 270mg | Potassium 114mg | Total Carb 1.1g | Dietary Fiber 0g | Sugars 0.1g | Protein 4.4g

Sauce Nutrition Facts (per serving):

Calories 35 | Total Fat 1.2g | Saturated Fat 0.7g | Trans Fat 0g | Cholesterol 4mg | Sodium 35mg |
Potassium 52mg | Total Carb 4.8g | Dietary Fiber 0.1g | Sugars 4.4g | Protein 1.2g

A fun twist to at-home pizza to help increase veggie intake, replacing a flour crust with a bell pepper! Homemade sauce helps boost nutrition with less salt and sugar compared to store bought sauce.

Yield: 4 servings

Ingredients:

For Pizzas:

4 bell peppers
½ lb. lean ground beef or turkey
1 T olive oil
1 cup pizza sauce
1 T garlic powder
1 cup chopped veggies of choice (mushrooms, olives, onions, tomatoes)
½ cup Mozzarella, part skim

For Pizza Sauce: (Prepares 3 cup)
1 (14.5oz) can diced tomatoes, undrained (can use fresh diced tomatoes)
1 (6oz) can tomato paste
1 tsp sugar
½ tsp dried oregano
¼ tsp garlic salt
½ tsp dried basil
Pinch crushed red pepper (omit if desired)

Instructions:

1. Heat oven to 375º F.
2. Cut bell peppers into halves lengthwise and remove seeds.
3. Brush bell pepper halves with olive oil. Season each half with Italian seasoning and garlic powder.
4. Place pepper halves on baking sheet and bake for 15 minutes.
5. While peppers are in the oven, brown meat on the stove top.
6. After baking peppers, add browned meat into the peppers and top with pizza sauce, mozzarella, then chopped veggies.
7. Return peppers to oven for 15-20 minutes or until cheese is melted and bubbly.
8. For Sauce:
   1. Combine all ingredients into food processor or blender and blend until smooth. Store leftovers in refrigerator.

Nutrition Facts:

Calories 228 | Carbohydrates 18g | Fat 7g | Protein 16g | Sodium 329mg | Fiber 6g

A Tex-Mex staple, this quesadilla recipe is packed with savory vegetables and lean protein. These can be eaten on their own or topped with fresh salsa or low-fat sour cream.

Yield: 4 servings

Ingredients:

1 T canola oil
1 each onion, chopped
1 tsp cumin
1 tsp chili powder
1 tsp oregano
8 oz. white button mushrooms, sliced
3 cloves garlic, minced
1 each chicken breast, chopped
2 cups spinach leaves, sliced into ribbons
½ tsp salt
¼ tsp ground black pepper
4 each whole-grain flour tortillas, 10 inches
1 cup Mexican cheese mix, shredded
To serve: cilantro lime sour cream

Instructions:

1. Gather all ingredients and equipment.
2. Heat the oil in a large skillet over a medium heat. Toast cumin, chili powder, oregano in oil for one minute or until fragrant. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more.
3. Add chicken, spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.
4. Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla.
5. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla.
6. Slice each quesadilla into eighths and serve with salsa or sour cream.

Nutrition Facts:

Calories 450 | Fiber 8g | Carbohydrates 18g | Sodium 186mg

Using sock-eye salmon (typically redder and more oily) offers more omega-3 benefit than other varieties. Since this pasta is best served and enjoyed fresh, adjust recipe to avoid leftovers.

Yield: 4 servings

Ingredients:

Salmon:

8 oz pasta, whole wheat (penne, spaghetti, etc.)
1 lb. salmon filets (about 4)
1 tsp olive or avocado oil
1 tsp rosemary, fresh, minced
To taste: kosher salt and ground black pepper
1 cup dry white wine (or vegetable or seafood stock)
3 cloves garlic, minced
1 tsp cornstarch
½ cup parmesan-reggiano, grated
2 cups spinach leaves, rough chopped
1 each lemon, zest and juice
To taste: salt and pepper

Instructions:

1. Gather all equipment and ingredients.
2. Fill a large stockpot 2/3 full with water. Set to boil. Cook pasta only to “al dente” (you want it to have a good bite!) Drain, reserving 1 cup of pasta water.
3. Pat salmon filets as dry as possible. Sprinkle with rosemary, salt, and pepper. In a large, heavy bottom skillet, heat pan over medium heat and add 1 tsp oil. Tilt to cover surface. Add filets. For best results: do not flip more than once. Watch as fish changes to a paler color. Once color change moves to center, it is time to flip (about 4-6 minutes depending on thickness of filet). Fish is cooked when flaky throughout, break into chunks (if desired). Remove from pan. Add minced garlic, stir for 1 minute.
4. Deglaze pan: Add wine to pan. Use wooden spoon to break up browned pieces of salmon and garlic remaining in pan. Simmer for 1-2 minutes (alcohol will “burn” off).
5. Combine cornstarch with ½ cup cold water. Add to wine. Bring to simmer, stirring as it thickens. Stir in grated parmesan. Use reserved pasta water if sauce over-thickens. Add chopped spinach, stir for 2 minutes as it “wilts”. Add pasta and salmon back into pan. Add capers, lemon zest and half of reserved lemon juice. Taste. Add more lemon juice if desired. Garnish with fresh parsley.

Ingredients:

1 cup brown rice, cooked
1 tsp toasted sesame oil
1 T soy sauce, low-sodium
½ lb. lean ground turkey
2 T peanut butter, creamy, no sugar added
3 T soy sauce, low-sodium
3 T rice vinegar
1 tsp toasted sesame oil
½ inch ginger, fresh, grated
4-6 cloves garlic, minced
1 T honey
3 cups Asian salad blend
1 cup cucumber, diced
3 T salt and pepper
To taste: cilantro, chopped

Preparation:

1. Air fry rice: Preheat air fryer to 375 degrees. In a medium bowl, combine rice, 1 tsp of oil, and 1 tbsp soy sauce. Air fry for 20 minutes (tossing 10 minutes in).
2. While rice is cooking, brown ground turkey. Season with salt and pepper to taste. Set aside.
3. Combine peanut butter, 3 tbsp of soy sauce, rice vinegar, ginger, garlic, and honey. Set aside.

Optional add ins: Cooked lean turkey, avocado, edamame, pea shoots, additional chopped vegetables (like red bell pepper, shredded carrot, sliced bok choy, green onions) chopped peanuts

This BBQ chicken recipe uses homemade BBQ sauce to give this southern favorite a tangy twist. Using a broiler, you can make this quick and easy dinner anytime of the year.

Yield: 4-6 servings

Ingredients:

2 lbs. chicken thighs (or breasts), cut into nugget-size pieces
To taste: salt and pepper
2 cups bottled BBQ sauce or easy BBQ sauce (see below)
¾ cup ketchup
¼ cup + 2 T brown sugar
3 T white wine vinegar
2 T onion, minced
2 T Dijon mustard
¼ tsp hot sauce
¼ tsp black pepper
3 T scallions, chopped
1½ tsp lime zest
1½ tsp lime juice, freshly squeezed

Instructions:

1. Gather all equipment and ingredients.
2. Prepare a medium-hot grill or preheat the broiler. If using the broiler, line a rimmed baking sheet with aluminum foil.
3. In a small bowl, whisk together the ketchup, brown sugar, vinegar, onion, mustard, hot sauce, and black pepper. Stir in the scallions, lime zest, and lime juice.
4. Put 1/2 of the BBQ sauce in a small bowl, for drizzling and serving. Reserve.
5. Season the chicken with salt and pepper, to taste. Baste the chicken with the remaining sauce. Put the chicken on the grill or, if broiling, put it on the prepared baking sheet. Grill or broil, 4 inches from the heat, turning once, for 10 minutes per side.
6. Transfer the chicken to a serving platter, drizzle with some of the reserved sauce, and serve with lime wedges and the remaining reserved sauce.

Ingredients:

2 each onions, yellow, thinly sliced
½ cup water
6 T ginger, fresh, finely chopped
8 each tilapia filets, cut in 1-2 in. pieces
2 tsp. turmeric, ground
3 T vegetable oil
3 cans coconut milk
2 tsp salt
1 tsp pepper
1 each jalapeño pepper, sliced in half

Instructions:

1. Gather all equipment and ingredients.
2. Heat oil in medium size pan, add onions to oil when it is hot. Cook until translucent, add water to onions as they cook, do not let onions get brown. They are done when they are mushy.
3. While onions are cooking cut fish into two inch pieces. Salt and set aside.
4. Add ginger to onion mixture and cook for 2-3 minutes.
5. Add turmeric and pepper to onion/ginger mixture and cook for 2-3 minutes.
6. Add fish to the pan – discard any fluid in bowl - and cook for 2 minutes on each side.
7. Add coconut milk and simmer for 10 minutes.
8. Add jalapeño, cook for 5 minutes.
9. Add salt and pepper to taste.

Recipe provided by: June D’Souza at Moncrief Cancer Institute

Usually served fried, this lightened up version of a Baja California staple is an essential for summer meals. Pair with fresh avocado for an extra kick of heart-healthy fat.

Yield: 8 servings

Ingredients:

1 lb firm white fish (tilapia, snapper, cod, mahi mahi)
1 each lime
½ tsp garlic powder
¼ tsp ground cumin
¼ tsp chili powder
2 T avocado oil, separated 1 T each
To taste: salt and pepper

Slaw:

½ head red cabbage, sliced very thin
1-2 each jalapeño, diced
2 tsp. red wine or apple cider vinegar
½ cup plain Greek yogurt
¼ cup sour cream
1 tsp honey
¼ tsp cayenne pepper (if desired)
2 cups cilantro, rough chopped
16 each corn tortillas, 6”

Garnish

Sliced avocado, lime wedges, chopped tomatoes, grated cotija cheese, additional cilantro, and/or salsa or hot sauce

Instructions:

1. Gather all equipment and ingredients.
2. Place the fish in a shallow baking dish and squeeze ½ of one lime over top. Add the garlic, cumin, chili powder, and 1 tablespoon of oil. Season with salt and pepper. Refrigerate and let marinate at least 10 minutes.
3. In a large bowl, mix Greek yogurt, sour cream, honey, and cayenne. Add thinly sliced cabbage and diced jalapeño. Toss to combine. Taste. Add additional spice, salt or black pepper to taste. Cover and refrigerate until ready. Before serving, toss cilantro into slaw.
4. Warm the tortillas by heating a medium frying pan over medium-high heat. Add 1 tortilla at a time, flipping to warm both sides, about 5 minutes total. Wrap the warm tortillas in a clean dishcloth and set aside.
5. Heat a medium skillet over medium heat. Add 1 tablespoon canola oil. Cook the fish filets in the hot oil until the fish flakes easily with a fork, about 4-6 minutes per side (depends on thickness of filet).
6. To construct a taco, break up some of the cooked fish, place it in a warm tortilla, and top it with slaw and any optional garnishes.

Nutrition Facts:

Calories 210 | Sodium 112mg | Carbohydrates 16g | Dietary Fiber 5g

This recipe is delicious and simple and very versatile-a great way to use up leftover veggies and what you have on hand.

Yield: 5 servings

Ingredients:

1½ cups farro, uncooked
3 cups water
1 T extra virgin olive oil
1 T white wine vinegar
2 cups greens (try arugula, spinach, kale, etc.)
1 each carrots, cut into thin moons
1 each celery stalk, cut into thin half moons
2 oz. goat cheese, crumbled (about ½ cup)
½ cup fresh parsley, chopped
1 each red bell pepper, diced

Instructions:

1. In a medium saucepan, bring farro and water to boil. Reduce heat to simmer, cook until tender (about 25 minutes). Strain out excess liquid.
2. While farro is cooking, combine greens, celery, carrots, and red bell pepper with olive oil and vinegar in large bowl. Allow to marinate.
3. When farro is done cooking, combine, add hot farro to veggie mixture. Stir gently to combine. Top evenly with goat cheese and parsley. Serve.

Nutrition Facts (per serving):

Calories 344 | Total Fat 9.6g | Saturated Fat 1.5g | Sodium 595mg | Total Carb 22g | Dietary Fiber 10g

The key to making a vegetarian spaghetti taste great is building a great base for the sauce, and in Italy, this always starts with soffritto, a blend of aromatic vegetables sautéed in a little olive oil. Cooked low and slow, Italian soffritto adds flavor, depth, and complexity to this spaghetti.

Yield: 8 servings

Ingredients:

½ cup dry lentils (brown or green lentils)
1 each bay leaf
1 each garlic clove
2 cups veggie broth or water
1 T olive oil
1 each yellow onion, chopped
2 each carrots, chopped
2 stalks celery, chopped
4 cloves garlic, minced
1 tsp black pepper
1 T Italian seasoning
1 each bell pepper (any color), chopped
1 lb. kale or leafy spinach, chopped
1 (14.5 oz) can crushed tomatoes
1 lb. spaghetti (try whole wheat, chickpea, or quinoa varieties)
½ cup parmesan, grated (fresh will taste best!)
To taste: salt and pepper

Instructions:

1. Gather all equipment and ingredients.
2. Lentils: rinse lentils and pick out any debris. In a small saucepan, combine lentils, bay leaf, and veggie broth. On high heat, bring mixture to a boil, then reduce to a gentle simmer. Cover and cook until lentils are tender (20-25 minutes). Discard bay leaf and drain lentils. Set aside.
3. While lentils are cooking, heat large skillet over medium heat. Once hot, add oil. Add onion, carrot, and celery to skillet and sauté for about 15 minutes, or until vegetable are soft, stirring occasionally.
4. Add garlic, stir for 1 minute until fragrant. Add black pepper and Italian seasoning, stir for 1 minute, blooming spices. Next, add chopped bell pepper and greens. Saute for 5 minutes. Add crushed tomatoes and lentils. Bring sauce to gentle simmer.
5. In a large stock pot, cook pasta according to package directions. Note: do not rinse spaghetti, it will wash away all the starch that allows sauce to cling to noodles.
6. Add salt and pepper to sauce, to taste. Serve spaghetti with sauce. Garnish with parmesan.

This recipe uses veggies and whole grains to add moist flavor and texture with less fat and calories. Use these meatballs for an easy one-pot pasta dinner with noodles or spiraled veggies, or as an appetizer with your favorite sauce. Freezes beautifully!

Yield: 20 meatballs

Ingredients:

1 tsp. olive oil
1 large onion, finely chopped
2 tsp. Italian seasoning, dried
16 oz. frozen chopped spinach (defrosted, drained, and squeezed to remove water)
1 lbs. lean ground meat (turkey, beef, lamb)
¼ cup oats (or whole wheat bread crumbs)
1 large egg
To Taste: salt and pepper

Instructions:

InstaPot Directions:

1. Preheat Instapot for 1 minute, add oil, then onion and cook for 3 minutes. Add spinach and Italian seasoning to pot and stir with onion mixture. Remove from heat and allow to cool to room temperature (drain off any liquid).
2. In a large bowl, combine the turkey, oats, egg, and salt and pepper. Add cooled onion/spinach mixture to the meat.
3. With your hands, create meatballs that are about 1 - 1½ inches in diameter and place them into InstaPot (It is okay to stack but try not to “smoosh”) When you are done shaping your meatballs, you will probably have about 20-22 total.
4. Close lid, turn pressure release valve to “seal” and pressure cook on high setting for 7 minutes. Wait 2 min. and use “quick release”. Serve with favorite sauce and enjoy!

InstaPot One Pot Pasta and Meatballs: After fully cooking meatballs (steps 1-4) add 3 cups dry pasta noodles (bowtie or ziti work best) and 2 cups water. Stir gently. Top with 2-3 cups of your favorite pasta sauce. Replace lid. Cook on high for 5 minutes with the quick release setting. Enjoy!

OVEN Directions: Prepare as above but use saute pan on stovetop for step 2. Bake meatballs in oven at 400 degrees on a foil covered baking sheet until your meatballs are cooked to an internal temperature of 160 degrees F (~20 minutes in oven). Remove from oven and serve as desired.

Experiment with chocolate’s savory side in this classic Mexican dish. Here, chocolate is used as more of a spice than a sweetener, leaving you with a rich, intoxicating blend of chocolate, chili peppers, garlic, and peanut butter guaranteed to please the palette.

Yield: 6 servings

Ingredients:

4½ cups chicken broth, reduced sodium (divided into 3 and 1½ cup increments)
1 lb lean, uncooked turkey breast
2 sprigs cilantro, fresh
5 each California chilies (dried Anaheim chilies), broken into pieces
5 each Guajillo chilies, broken into pieces
1 each Roma tomato, chopped
2 T minced garlic
2/3 cup peanut butter, creamy
1 T sugar
1 T powdered garlic
1 T ground cumin
1½ (140g) Mexican (Abuelita) chocolate disc, broken into pieces
To taste: salt
12 each corn tortillas, fresh
To serve: Sesame seeds

Instructions:

Preheat oven to 400 degrees.

1. To make the turkey: In a medium skillet over medium heat, bring 1½ cups of broth and cilantro to a gentle simmer. Add the turkey and poach for 3 minutes, or until the turkey is white and firm. Transfer the turkey to a cutting board and thinly sliver or shred the meat. Reserve the poaching liquid in the skillet.
2. For the paste: Toast chilies and garlic until slightly browned in a separate dry skillet over medium heat. In a small pot, combine chopped tomato with chilies and cover with water. Bring to a boil, turn down heat to a gentle simmer for 5 minutes. Remove from water, allow to cool. Add chilies/tom mixture and garlic to a food processor with peanut butter, sugar, garlic powder, and cumin. Puree until a smooth paste forms. (Note: If paste is too dry, add a tablespoon or two of the reserved turkey poaching liquid).
3. Reheat the dry skillet over medium heat. Add the chili mixture and cook for 3-5 minutes. Add 3 cups of broth and chocolate pieces. Simmer on medium-low and stir occasionally for 10 minutes or until thick. Season with salt to taste.
4. To assemble enchiladas: Coat a 13”x9” baking dish with non-stick spray. Bring the remaining poaching liquid to a boil. Add 12 corn tortillas, one at a time, and cook for 10 seconds, or until soft. Remove and keep warm.
5. Stir 1 cup of the sauce into the poaching liquid. Add the turkey and cook until warmed through. Place 3 tablespoons of the turkey on each tortilla and roll into a tube. Spread ¼ cup of the remaining sauce in the prepared baking dish. Arrange the tortillas on top, seam side down, and spoon the remaining sauce over the tortillas. Bake for 10 minutes. Sprinkle with sesame seeds and serve.

Nutrition Facts (per serving):

Calories 397 | Total Fat 18g | Saturated Fat 4g | Trans Fat 0g | Cholesterol 14mg | Sodium 541mg | Total Carbohydrate 45g | Dietary Fiber 6g | Sugars 11g | Protein 19g

This simple one tray meal gets a fancy twist with a homemade balsamic honey glaze.

Yield: 6 servings

Ingredients:

Fish:

1 tsp. olive oil
3 T balsamic vinegar
2 tsp honey
2 tsp Dijon mustard
¼ tsp salt
¼ tsp black pepper, ground
1 lb salmon filets, boneless

Vegetables:

1 each red onion, cut in eighths
1 each zucchini*, cut into ½” thick slices
2 red, yellow, and/or green bell peppers*, sliced into ½” strips
1 (15 oz) can Cannellini beans, drained, rinsed and patted dry
2 T olive oil
1 T oregano or thyme, dried
½ tsp. salt
½ tsp. black pepper, ground
2 T balsamic vinegar

*Vegetables: Substitute other vegetables if desired, such as cherry tomatoes, asparagus, green beans, cauliflower, potatoes, yellow squash, broccoli, etc…

Instructions:

1. Gather all equipment and ingredients. Preheat oven to 400 degrees.
2. In a medium bowl, combine chopped vegetables and drained and rinsed cannellini beans. Add oil and toss to coat. Add dried herbs, salt and pepper.
3. Line a rimmed baking sheet with foil or parchment paper. Spread veggie and bean mixture evenly onto pan and place in pre-heated oven for 20 minutes.
4. While vegetables are in the oven: in a small skillet over medium heat, add olive oil. Add minced garlic and stir to cook for 1-2 minutes until fragrant (be careful not to burn!).
5. Add vinegar, honey, mustard, salt, and pepper. Carefully whisk until the mixture begins to bubble and thicken (~4-5 minutes). Set aside.
6. Remove vegetables from oven, stirring vegetables. Carefully place each salmon filet in center of pan amongst vegetables and beans. Brush salmon with balsamic glaze.
7. Place sheet back in oven and roast for 10-13 minutes, or until salmon is cooked through (145 degrees) and flakes easily with a fork. Remove from oven.

Nutrition Facts (per 4 oz salmon with 1 cup vegetables):

Calories 410 | Sodium 401g | Carbohydrates 6g | Fiber 6g | Added sugar 3g | Protein 25g | Potassium 685mg

Small changes such as substituting beef for lean ground turkey and adding vegetables reduces saturated fat and increases dietary fiber.

Yield: 6 servings

Ingredients:

1 T olive oil
1 each yellow onion, diced small
8 oz. mushrooms, diced small
½ red bell pepper, diced small
8 oz. ground turkey, lean 93/7
1 tsp salt
¼ cup salt-free taco seasoning
1 tsp. Worcestershire sauce, low-sodium
½ cup water
12 corn tortillas, toasted

Garnish

Suggested optional toppings: sliced avocado, lime wedges, chopped tomato, grated cotija or cheddar cheese, cilantro, and/or salsa or hot sauce

Instructions:

1. Gather all equipment and ingredients.
2. Heat a large saute pan over medium heat. Add oil.
3. Add onion and saute until soft and translucent (about 3-4 minutes).
4. Once onion is mostly cooked, add chopped bell pepper and mushroom. These vegetables will release water as they cook. Cook until most water is evaporated, about 5 minutes.
5. Add ground turkey, salt, and taco seasoning. Cook until meat is no longer pink. Add Worcestershire sauce and about half of the water.
6. Simmer for 5-7 minutes, stirring occasionally. If meat mixture begins to stick to bottom of pan, add additional water to deglaze. Prepare desired toppings while meat mixture simmers.
7. Warm the tortillas by heating a medium frying pan over medium-high heat. Add 1 tortilla at a time, flipping to warm both sides, about 5 minutes total. Wrap the warm tortillas in a clean dishcloth and set aside.
8. Assemble tacos by dividing the filling evenly between toasted tortillas, add topics, and serve. Refrigerate any leftover promptly and consume within 4 days.

Nutrition Facts (2 Tacos [or 3 street tacos]):

Calories 325 | Total Fat 14g | Saturated Fat 2.8g | Cholesterol 22g | Dietary Fiber 7g | Protein 17g | Sodium 430mg