A Healthy Taco Salad

I know, I know, taco salads are typically associated with bar food, horrible eating habits, and WAY too much beer!! But that doesn’t mean we can get all the healthy benefits of this super salad … you just have to control consumption. Try this at home … it’s delicious and a perfect quick summer time meal!

 You’ll Need

  • 2 teaspoons olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 pound ground turkey
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 dash cayenne pepper
  • 1 (19 ounce) can kidney beans, rinsed and drained
  • 1 cup salsa
  • 2 cups shredded lettuce
  • 2 small carrots, julienned
  • 2 red bell peppers, cut into thin strips
 Directions
  • Heat the olive oil in a skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. 
  • Add the turkey, and stir until crumbly and no longer pink. 
  • Season with chili powder, cumin, oregano, cayenne pepper, kidney beans, and salsa. Cook over medium-high heat until the mixture is simmering and the beans are hot, about 5 minutes.
  • Divide the lettuce, carrots, and red bell peppers among 4 serving plates. 
  • Spoon the turkey mixture overtop to serve.
 

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Chicken Stir Fry

 This recipe is an easy way to enjoy in veggies and a great way to use up leftover cooked chicken.

You’ll Need

  • 2 medium onions, thinly sliced
  • 1/2 cup sliced mushrooms
  • 1/2 cup sliced water chestnuts
  • 28 ounces drained bean sprouts
  • 1/2 cup bamboo shoots
  • 2 tablespoons cornstarch
  • 2 cups cooked chicken cut in large bite sized pieces
  • 4 large celery stalks cut diagonally into 1 inch pieces
  • 2 tablespoons cooking oil
  • 2 cups chicken broth
  • 1 tablespoon soy sauce
  • Ground pepper
  • Cooked rice or noodles

Directions 

  • In a large skillet, heat oil and cook onions until slightly soft.
  • Add celery, mushrooms and 1 1/2 cup chicken broth.
  • Cook over low heat for 10 minutes, stirring a few times.
  • Add water chestnuts, bean sprouts and bamboo shoots.
  • In a small bowl, make a mixture of cornstarch, soy sauce and 1/2 cup chicken broth and stir until smooth.
  • Add mixture to the large skillet, along with the cooked meat.
  • Add freshly ground pepper and mix well.
  • Simmer for 10 minutes.
  • Serve over rice or noodles

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Stuffed Tomatoes

 This recipe can be the focal point of the meal. In addition it provides great food presentation.

You’ll Need
  • 6 tomatoes
  • 1 Tablespoon chopped garlic
  • 1/2 pound ground beef
  • Medium pepper, diced
  • 3 garlic cloves, minced
  • 1/2 cup tomato sauce
  • 2/3 cup shredded cheese
  • 1 teaspoon oregano
  • 2 Tablespoon chopped basil
  • Salt and Pepper
Direction
  • Preheat oven to 400 F. Create bowls using the tomatoes by scooping out the insides.
  •  In a skillet, saute the onion, pepper and garlic in olive oil.
  • Add the ground beef then, season with salt, pepper and herbs. And sauce and fold the additional ingredients into the sauce to combine.
  • Stuff into the tomato bowls and top with cheese.
  • Place in oven just enough for the cheese to melt and serve immediately.

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Quinoa with Herbs


Talk about a nutrition powerhouse… Quinoa is packed with fiber and protein and good for cholesterol control.This grain is the perfect base to a meal. The herbs in this dish make it pop!
You’ll Need
  • 1 cup quinoa
  • 14.5 ounces chicken stock
  • 3 tablespoons water
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • ½ teaspoon dried oregano
  • ¾ teaspoon dried thyme
  • Salt to taste

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Marinated Carrots

A fabulous side dish that is soooo easy to make!

You’ll Need

  • 1 pound carrots
  • ½ cup dry white wine
  • ½ cup water
  • 1 Tablespoon white vinegar
  • 1 garlic clove, crushed
  • 1 bay leaf
  • 6 Tablespoons olive oil
  • 1 teaspoon mustard
  • Salt
  • Pepper

Directions

  • Peel the carrots, and cut them into thin rings.
  • Put the wine, water, vinegar, crushed garlic, bay leaf and oil into a pan.
  • Bring to a boil and; add the carrots.
  • Boil for 8 minutes.
  • Pour the ingredients into a bowl and; stir in the mustard.
  • Season with salt and pepper to taste.
  • Leave to stand for at least 6 hours.
  • For the fullest flavor, let it stand for a couple of days.

 

 

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Honey Mustard Chicken Marinade

It’s grilling time! Marinades are a good thing to do to meats prior to the grilling process..

You’ll Need:

  • ¾ cup brown mustard
  • 1 cup dry white wine
  • ¾ cup extra virgin olive oil
  • ¼ cup honey
  • 3 garlic cloves, minced
  • 2 Tablespoons soy sauce
  • 1 teaspoon dried minced onion

Directions:

Combine all ingredients in a medium bowl. Pour the marinade over the chicken and let sit sealed container in a refrigerator for a couple of hours (turning the container every so often) grill the meat of your choice, and enjoy.

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Chinese Chicken Salad

A great way to prevent cancer is to know what you are eating. The more you cook in the home the better. Mirin is a Japanese cooking wine. It is a great base for many dressings, sauces and Asian inspired dishes. Give this chicken salad a try.

You’ll Need:

  • 2 teaspoons grated fresh ginger
  • 2 teaspoons finely chopped garlic
  • 1 tablespoon mirin (Japanese sweet rice wine) or sweet sherry
  • 1 tablespoon soy sauce
  • 1 tablespoon toasted sesame oil
  • 1 skinless, boneless chicken breast half
  • 1/2 red or yellow bell pepper, cut into thin strips
  • 1 1/2 – 2 cups mixed greens torn into pieces
  • 1 teaspoon vegetable oil

First:

  • Place ginger and garlic in a 1-quart re-sealable plastic bag.
  • Measure the mirin, soy sauce and sesame oil into the bag.
  • Massage the bag lightly to mix the ingredients.

Then:

  • Using a meat pounder or a small heavy saucepan, flatten the chicken filet to an even thickness.
  • Put the chicken inside of the bag and seal it, forcing out the air.
  • Turn the bag several times to coat the filet and marinate at least a 1/2 hour or in the refrigerator for up to 8 hours.

Ten Minutes Before Eating:

  • Scatter the salad greens on a dinner plate.
  • Heat the vegetable oil over medium-high heat in a skillet or ridged grill pan.
  • Cook the pepper strips, turning occasionally, until softened and slightly charred; set aside.

For the Chicken:

  • Brown the chicken filet on both sides, reduce heat to medium and cook until the center is no longer pink, about 5 minutes.
  • Transfer the filet to a clean cutting board and let rest for several minutes.
  • Add 1/2 cup water to the pan and cook a minute or two longer, stirring.

Finally:

  • Slice the chicken on an angle into strips and place in the center of the greens.
  • Drizzle the pan juices on the meat and scatter the pepper strips on top.

Green Chili Eggs

Give your eggs some spice! Enjoy this dish as a part of a Southwestern flared brunch.

You’ll Need

  • 6 Eggs
  • 2 Tablespoons milk
  • 1 Tablespoon all-purpose flour
  • 2 Cups shredded Cheddar cheese
  • 2 (4 ounce) cans chopped green chilies
Directions
Preheat the oven to 375 degrees F (190 degrees C). Grease a 9 inch pie plate.
In a large bowl, whisk the eggs and stir in the milk and flour, then mix in the green chilies and cheese. Pour into the prepared pie plate. Bake in the preheated oven until the center is set, about 35 minutes.
You can always throw in other veggies as you see fit.

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