Recipe Tag: Health meets Food

Tacos with Black Beans (Taco 4)

Heat a medium/large saute pan over medium-high heat and add the oil.

Once the oil is hot, add the onion and saute until translucent and beginning to brown, about 3 to 4 minutes.

Once the onion is cooked, add the red bell pepper and mushrooms.

These vegetables will release a lot of water as they cook.

Cook until most of the moisture has evaporated, about 5 to 7 minutes.

Add the black beans, taco seasoning, worcestershire sauce, water and salt.

Simmer for 5 to 7 minutes, stirring occasionally.

Prepare the ingredients for the toppings (cheese, lettuce, tomato, and cilantro) while the filling is simmering.

Lightly mash some of the black beans while simmering. Add more water if needed to keep the taco filling from drying out.

When the taco flling is done, turn off the heat and set aside.

Toast the tortillas (see Recipe Notes).

Assemble the tacos by dividing the filling evenly between the tortillas, and top with lettuce, tomato, and cilantro.

One taco should have about 1/4 cup of filling and 1 Tablespoon of cheese.

Spaghetti Squash Pasta

Preheat the oven to 350°F.

Place 1 teaspoon of the olive oil in a large skillet or on a baking sheet.

Place the squash in the pan cut side down and place the pan in the oven.

Roast for 45 minutes.

When the squash is tender, remove from the oven and set aside to cool.

When the squash is cool enough to handle, use a fork to gently remove the flesh of the squash in strands.

Place 1 teaspoon olive oil in a large skillet over medium high heat.

Add the onion and cook for 4 to 5 minutes. Stir frequently.

Add the garlic and cook for one minute. Stir frequently.

Add the tomatoes, salt, pepper, basil, oregano, and marjoram.

Stir and cover the pan.

Simmer over medium low heat for 20 minutes. Stir occasionally.

Add the white beans to the pan.

Stir and cook for another 5 minutes.

Add the spaghetti squash to the tomato sauce with the parsley and parmesan.

Stir gently and heat through.

Serve.

Pesto Breakfast Sandwich

Place the English muffin in the toaster.

Heat the olive oil in a small skillet over medium heat.

Crack the egg into the pan and cook the egg until the bottom starts to solidify.

Season with pepper.

Flip the egg and cook the other side. Cook to your preference.

When the muffin is done toasting, spread 1 tablespoon of the pesto on each half (2 Tbsp. total).

Place the spinach on the bottom half of the English muffin.

Top it with the tomato slices, then the egg, and then the top of the English muffin.

Serve.

Breakfast Tacos

In a medium-sized bowl, whisk eggs with a fork, then add salsa and stir to combine. (You may use the salsa as a topping instead if desired.)

Heat a medium skillet over medium heat and spray with cooking spray.

When the pan is hot, add the eggs.

Stir occasionally.

If the egg is turning brown, turn down heat.

Once egg is cooked through (not runny), turn off the heat.

Sprinkle cheese on top of the egg and fold together to combine and allow the cheese to melt.

Remove from the heat and cover the skillet.

Toast tortillas by using tongs to hold a tortilla over a low flame until the tortilla is lightly toasted. You may also heat a pan over medium- high heat and add the tortillas to the pan to warm them.

Divide the filling and toppings of choice (see topping ideas below) evenly between the tortillas.

Fold in half and serve immediately.

There are a lot of options for toppings (these are not included in the Nutrition Facts). For example:

1 avocado, mashed or diced small
1 tomato (diced small)
1/4 cup cilantro (chopped)
1/2 cup canned black or pinto beans (drained & rinsed)
1 lime (cut into 8 wedges)

If using beans as a topping, heat a small pan over medium heat. Add the beans with 2 tablespoons of water and bring to a simmer to heat up the beans – it is ok if the water eventually evaporates off. You may also lightly mash the beans.

Chicken and Sweet Potato Stew – Small Batch

Place the olive oil in a medium stock pot over medium-high heat.

Add diced chicken and cook for about 3 to 5 minutes until lightly browned.

Add the red bell pepper and cook for about 3 to 5 minutes. Stir frequently.

Add the sweet potato, tomatoes, tomato paste and stock.

Add the chili powder, cumin, oregano, cinnamon and salt.

Adjust the heat to medium-high heat and bring to a slight boil.

Reduce heat to medium-low, cover, and let simmer until potatoes are tender, about 20 minutes. Stir occasionally.

Add the zucchini and cook for 5 minutes.

Add the spinach and cook for 2 minutes to wilt spinach.

Remove from heat.

Top with cilantro and serve.

Sweet and Sour Chicken with Peppers

For the Chicken

Pat chicken dry with a paper towel. Trim away any excess fat. Cut into 1/2″ diced cubes.

In a medium sized bowl, whisk together the eggs.

Arrange an assembly line as follows: first a bowl with the chicken, second the bowl with the scrambled eggs, then third a bowl with the cornstarch.

Place the chicken into the egg mixture to fully coat the pieces. Then coat each piece of chicken in the cornstarch. Make sure all sides of the chicken have been coated and shake off any excess. Set the breaded chicken on a plate or a small baking sheet.

Preheat a large skillet over medium heat. Once the pan is hot, add in 2 Tablespoons of the canola oil.

Place the chicken pieces one by one into the hot skillet and allow the chicken to form a golden brown crust on the bottom before flipping it. Be sure to not crowd the pan – if the chicken pieces touch each other they will not get crispy. You will probably need to cook the chicken in multiple batches.

When chicken is crispy and reaches an internal temperature of 165F, remove and place the chicken on a plate or baking sheet lined with paper towels to absorb excess oil.

Repeat the last two steps to cook the remaining chicken. If needed, add the remaining oil to the pan.

Set aside (keeping warm).

For the Sautéed Vegetables and the Sweet & Sour Sauce

Add the onion and pepper to the pan. Cook until soft, about 5-7 minutes, stirring occasionally.

While the onions and peppers are cooking, make the sauce. In a small bowl combine the orange juice, soy sauce (or tamari), rice vinegar, tomato paste, brown sugar, ground ginger, garlic powder, and cornstarch. Whisk to combine very well.

When the onions and peppers are soft, add the pineapple and 1/2 cup of water. The water will help the vegetables to cook down more and provide some steam to your pan. Continue to cook until the vegetables are very tender and most of the water has evaporated.

Pour in the sweet & sour sauce and the cooked chicken. Stir to evenly coat chicken and vegetables in the sauce. Allow the sauce to come to a simmer and cook for about 3 minutes, or until the sauce has thickened.

Remove from the heat and serve over brown rice or enjoy on its own. Optional: Garnish with sliced green onions and toasted sesame seeds.

Roasted Pork Tenderloin with Mango Chutney

Place the mangoes, onion, red pepper, ginger, honey, orange juice, vinegar, turmeric, cloves, salt, black pepper, and red pepper flakes in a sauce pan over high heat.

When the chutney begins to simmer, adjust the heat so that it remains at a simmer and not a boil.

Simmer for 10 minutes. Stir occasionally.

Cover and set aside. (The chutney can be made in advance and kept in the refrigerator. Reheat gently.)

When ready to serve, place a large skillet in the oven and preheat to 350°F.

When the oven is hot, add the olive oil to the skillet and swirl to coat the pan.

Add the pork to the pan and cook for 15 to 20 minutes, turning 2 or 3 times, until the internal temperature of the pork reaches 145°F.

Remove the pork from the oven and let rest for 6 minutes.

Slice and serve topped with the remaining salt, pepper, and the chutney.

Chana Masala – HmF – Virtual

Place the tomato, jalapeno and ginger in a blender and process until smooth.

Place the olive oil in a large skillet or dutch oven over medium high heat.

Add the coriander, cumin, turmeric, chili powder and garam masala.

Cook for about 2 minutes. Stir frequently.

Add the onion and cook for about two minutes. Stir frequently.

Add the salt, garbanzo flour, garbanzo beans and stir until blended.

Add the tomato/jalapeno/ginger puree to the pan.

Add the water and stir.

Simmer for about 30 to 40 minutes and serve topped with yogurt.

Oven Fried Chicken Tenders

Gather all ingredients and equipment.

Cut chicken into strips about 1/2 inch wide.

Place the breadcrumbs, parmesan, garlic powder, onion powder, salt, and pepper in a bowl and toss gently until well blended.

Place the egg in a second bowl and whisk until frothy.

Place the flour in a third bowl.

Place a cookie sheet or large skillet in the oven and preheat to 400°F.

When the oven is hot, dredge the chicken strips in the flour until well coated.

Transfer the floured chicken to the egg and toss gently to coat.

Next, place the chicken in the bowl with the breadcrumbs and toss to coat. Press the breadcrumbs onto the chicken strips.

Place on the cookie sheet and bake for 15 to 20 minutes. Turn every five minutes.

Serve with dipping sauce.

Asian Peanut Chicken with Noodles – svs2

Place the peanut butter, cilantro, lime juice, soy sauce, vegetable stock, and red pepper flakes in a blender or mini chopper and puree until smooth.

Set aside.

Place 4 quarts water in large saucepan over high heat.

When water boils, reduce heat to medium until water is simmering.

Add chicken thighs and cook for 5 minutes.

Remove the chicken with tongs, leaving the water in the pot.

Place the chicken on a cutting board to rest.

Increase the heat under the water to high, and when the water returns to a boil, add the noodles.

Cook for 8-10 minutes, until noodles are just underdone. It is good to check about every minute for doneness.

Add the edamame and cook for another 1 minute. Stir gently.

Cut the chicken thighs into strips.

Remove 1/2 cup of the pasta water and reserve.

Drain the noodles and edamame, then return to the sauce pan.

Reduce heat to medium and add peanut sauce, chicken and green onions, then toss well. (Don’t add onions if they are a GERD trigger for you).

If the sauce is too thick, add the reserved pasta water, one tablespoon at a time, until it reaches the desired consistency.

Serve topped with peanuts and shredded carrots.