Category: Recipes

This section of our website allows us to access our recipes wherever we are AND lets us share great ideas with friends and family.
Recipes that have a “+” after them are tried and true.  Others are ones I think we’ll like, but haven’t tried yet.

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Curry-Spiced Sweet Potatoes

Ingredients

  • 6 1/2 cups (1-inch) cubed peeled sweet potato (about 2 pounds)
  • 1 tablespoon butter
  • 1/4 cup finely chopped shallots
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1/3 cup half-and-half
  • 1 tablespoon fresh lemon juice

Preparation

1. Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain well; return to pan. Keep warm.

2. Melt butter in a small nonstick skillet over medium heat. Add shallots to pan; cook 6 minutes or until tender, stirring occasionally. Stir in brown sugar, salt, curry powder, cumin, cinnamon, and red pepper; cook 1 minute, stirring constantly. Add shallot mixture, half-and-half, and lemon juice to potato. Mash potato mixture with a potato masher to desired consistency.

Yield: 6 servings (2/3 c)

Nutritional Information

Amount per serving
  • Calories: 183
  • Calories from fat: 18%
  • Fat: 3.7g
  • Protein: 3.7g
  • Carbohydrate: 35g
  • Fiber: 5.2g
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Sweet Potato and Black Bean Empanadas

Ingredients

  • 9 ounces all-purpose flour (2 cups)
  • 3/4 teaspoon kosher salt
  • 1/3 cup canola oil
  • 1/4 cup cold water
  • 1 tablespoon cider vinegar
  • 1 large egg, lightly beaten
  • 1 poblano chile
  • 1 tablespoon cumin seeds
  • 1 cup mashed cooked sweet potatoes
  • 1 cup canned black beans, rinsed and drained
  • 1/3 cup chopped green onions
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon ancho chile powder
  • 1/2 teaspoon kosher salt
  • 1 egg white, lightly beaten

Preparation

1. Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and 3/4 teaspoon salt in a large bowl, stirring with a whisk. Combine canola oil, 1/4 cup water, 1 tablespoon vinegar, and egg in a medium bowl. Gradually add oil mixture to flour mixture, stirring just until moist. Knead lightly until smooth. Shape dough into a ball, and wrap in plastic wrap. Chill for 1 hour.

2. Preheat broiler.

3. Place poblano on a foil-lined baking sheet; broil 8 minutes or until blackened, turning after 6 minutes. Place in a paper bag; close tightly. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard seeds and membranes. Finely chop.

4. Preheat oven to 400°.

5. Cook the cumin seeds in a large saucepan over medium heat 1 minute or until toasted, stirring constantly. Place cumin in a clean spice or coffee grinder; process until ground. Combine cumin, poblano, sweet potatoes, and next 5 ingredients (through 1/2 teaspoon salt) in a large bowl; mash with a fork until almost smooth.

6. Divide dough into 10 equal portions, shaping each into a ball. Roll each dough portion into a (5-inch) circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 level tablespoons poblano mixture into center of each circle. Moisten edges of dough with egg white; fold dough over filling. Press edges together to seal. Place empanadas on a large baking sheet coated with cooking spray. Cut 3 diagonal slits across top of each empanada. Bake at 400° for 16 minutes or until lightly browned.

Yield: 10 servings (1 empanada)

Nutritional Information

Amount per serving
  • Calories: 209
  • Fat: 8.4g
  • Protein: 5.1g
  • Carbohydrate: 29g
  • Fiber: 2.9g
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Moraccan Shepherd’s Pie

Ingredients

  • 1 tablespoon olive oil
  • 1 pound bone-in lamb shoulder, trimmed and cut into 1/2-inch pieces
  • 1 teaspoon ground cumin, divided
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup water
  • 1/3 cup sliced pimiento-stuffed green olives
  • 1/3 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon, divided
  • 1 cup frozen green peas
  • 4 cups chopped peeled sweet potato
  • 1 large egg, lightly beaten
  • Cooking spray

Preparation

1. Preheat oven to 350°.

2. Heat a large skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Sprinkle lamb evenly with 1/2 teaspoon ground cumin and 1/4 teaspoon salt. Add lamb to pan, and sauté for 4 minutes, turning to brown on all sides. Remove lamb from pan. Add onion to pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté for 30 seconds, stirring constantly. Stir in tomato paste, and sauté 30 seconds, stirring frequently.

3. Add chicken broth and 1/2 cup water to pan, and bring to a boil, scraping pan to loosen browned bits. Return lamb to pan. Stir in the remaining 1/2 teaspoon ground cumin, olives, raisins, honey, ground red pepper, and ground turmeric. Stir in 1/8 teaspoon ground cinnamon. Reduce heat, and simmer for 30 minutes, stirring occasionally. Remove from heat; stir in peas.

4. Cook potato in a large saucepan of boiling water 10 minutes or until tender; drain. Cool for 5 minutes. Place potato in a bowl. Sprinkle potato with remaining 1/4 teaspoon salt and the remaining 3/8 teaspoon ground cinnamon. Beat potato with a mixer at high speed until smooth. Add egg, and beat until combined. Spoon the lamb mixture into 4 (10-ounce) ramekins; spread potato mixture evenly over lamb mixture. Place ramekins on a baking sheet; bake at 350° for 25 minutes or until bubbly.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 515
  • Fat: 22g
  • Protein: 22.1g
  • Carbohydrate: 58.3g
  • Fiber: 7.9g
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Slow-Cooker Pulled Pork Sandwiches+

Ingredients:

  • 5 Tbsp light brown sugar, divided
  • 1 Tbs smoked paprika
  • 2 tsp ground mustard
  • 1 tsp ground cumin
  • 1 1/4 tsp salt, divided
  • 1/2 tsp freshly ground pepper
  • 4 lb. boneless pork shoulder, trimmed of excess fat
  • 1/2 c + 3 Tbsp apple cider vinegar, divided
  • 1/2 c barbeque sauce
  • 3 Tbsp tomato paste
  • 3 c red cabbage, thinly sliced
  • 12 whole wheat buns

Directions:

Combine 1 Tbsp brown sugar, paprika, ground mustard, cumin, 1 tsp salt and pepper in a small bowl.  Rub spice mixture all over the pork.

In the slow cooker, combine 1/2 c vinegar, barbecue sauce, tomato paste, 2 Tbsp brown sugar and 1 c water.  Whisk to combine.  Pour over the pork, cover and cook on low for 8 hours.

While the pork is cooking, combine the red cabbage and remaining 3 Tbsp cider vinegar, 2 Tbsp brown sugar and 1/4 tsp salt.  Let stand until soft and bright in color, at least 30 minutes and up to overnight, covered in the refrigerator.

Remove the pork and transfer to a cutting board.  Strain the liquid into a saucepan, bring to a boil and cook until reduced to 1 1/2 c, about 20 minutes.  Roughly chop the pork and mix in a bowl with the reduced cooking liquid and return to the slow cooker to keep warm, if necessary.  Serve on buns with the red cabbage.

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Chicken, Potato and Leek Pie+

Ingredients

  • 1 slice smoked bacon, chopped
  • 1 1/2 cups cubed red potato (about 8 ounces)
  • 1 cup chopped carrot
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3 1/2 tablespoons all-purpose flour
  • 3 cups sliced leeks (about 2)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 (14.1-ounce) package refrigerated pie dough
  • 1 tablespoon fat-free milk
  • 1 large egg white

Preparation

1. Preheat oven to 450°.

2. Cook bacon in a large Dutch oven over medium heat until almost crisp, stirring frequently. Increase heat to medium-high. Add potato and carrot to pan; sauté 3 minutes, stirring occasionally. Add chicken; sauté 3 minutes or until lightly browned, stirring occasionally. Stir in flour and next 3 ingredients (through pepper); sauté 1 minute, stirring frequently.

3. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal.

4. Combine milk and egg white; brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

Yield: serves 6 (1 1/4 c)

Nutritional Information

Amount per serving
  • Calories: 298
  • Fat: 11.9g
  • Protein: 18g
  • Carbohydrate: 31g
  • Fiber: 2.2g
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Steamed Green Beans with Lemon-Mint Dressing+

Ingredients

  • 1 pound green beans, trimmed
  • 2 tablespoons finely chopped fresh mint leaves (tarragon or basil are also good options)
  • 1 tablespoon minced shallots
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Steam green beans 4 minutes or until crisp-tender; drain.

2. Combine mint and remaining ingredients in a large bowl, and stir with a whisk. Add green beans to bowl, and toss to coat.

Yield: serves 4 (1 cup)

Nutritional Information

Amount per serving
  • Calories: 84
  • Fat: 5.3g
  • Protein: 2.2g
  • Carbohydrate: 9.1g
  • Fiber: 3.3g
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Greek Cod Cakes+

Ingredients

  • Cakes:
  • 2 cups 2% reduced-fat milk
  • 1 pound cod fillets, cut into 2-inch pieces
  • 1/2 cup panko (Japanese breadcrumbs), divided
  • 2 tablespoons minced fresh flat-leaf parsley
  • 1 tablespoon grated onion
  • 1 1/4 teaspoons grated lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice, divided
  • 2 tablespoons olive oil, divided
  • Sauce:
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Bring milk to a simmer over medium heat in a medium, heavy saucepan. Add fish; cover and simmer for 5 minutes or until fish flakes easily when tested with a fork. Drain well. Combine fish, 1/4 cup panko, and next 8 ingredients (through 1 garlic clove); stir in 1 tablespoon juice. Divide fish mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Dredge patties in remaining 1/4 cup panko, pressing to coat.

2. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 4 patties to pan, and cook for 4 minutes on each side or until golden. Remove from pan, and drain on paper towels. Repeat procedure with remaining olive oil and patties. Drizzle with remaining 1 tablespoon juice.

3. To prepare sauce, combine canola mayonnaise and remaining ingredients. Serve sauce with cakes.

Yield: 4 servings (serving size: 2 cakes and 1 Tbsp sauce)

Note: may take more egg/panko/breadcrumbs to get sticky enough to make into cakes

Nutritional Information

Amount per serving
  • Calories: 266
  • Fat: 14.4g
  • Protein: 24.3g
  • Carbohydrate: 7.7g
  • Fiber: 0.6g
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Warm Pasta Salad with Shrimp

Ingredients

  • 3 cups uncooked farfalle (bow tie pasta)
  • 1/4 cup fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • 1 teaspoon minced fresh garlic
  • 1/4 cup olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cooking spray
  • 12 ounces medium shrimp, peeled and deveined
  • 1 1/2 cups chopped fresh spinach
  • 1 cup canned cannellini beans, rinsed and drained
  • 1/4 cup minced red onion
  • 2 tablespoons chopped capers

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Combine juice, mustard, and garlic in a small bowl, stirring well with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in salt and pepper.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; cook for 2 minutes or until done. Stir in spinach, cannellini beans, red onion, and 2 tablespoons capers; toss to combine. Add the pasta and juice mixture to shrimp mixture; toss.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 487
  • Fat: 16.4g
  • Protein: 28.9g
  • Carbohydrate: 56.2g
  • Fiber: 4.9g

 

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Cheesy Chorizo Frittata

Serves 6

Ingredients:

  • 1/4 lb chorizo
  • 1 (6 oz) pkg baby spinach leaves
  • 2 c cherry tomatoes, halved
  • 4 green onions, sliced
  • 6 eggs
  • 1/2 c milk
  • 1 1/2 c shredded pepper jack cheese, divided

Directions:

  1. Heat oven to 375 degrees.  Cook chorizo in large ovenproof skillet on medium-hihg heat until done, stirring frequently.  Remove chorizo from skillet, reserving drippings in skillet.  Set chorizo aside. Add spinach to skillet; cook 2 minutes or just until wilted, stirring frequently.  Stir in tomatoes and onions.  Remove from heat.  Mix in chorizo.
  2. Whisk eggs and milk in medium bowl until blended; stir in 1 c cheese.  Add to ingredients in skillet; stir until just blended.  Top with remaining cheese.
  3. Bake 25 minutes or until knife inserted in center comes out clean.