Level Up Spaghetti

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 small onion, chopped
  • 1 tsp dried oregano
  • 1 lb ground turkey
  • 1 cup of chicken broth
  • 1 cup of pureed tomatoes or canned tomatoes
  • 1/2 box of spaghetti
  • 4 large zucchinis

 

Procedure

  • Put a large pot of salted water to boil for the spaghetti noodles. Wait for water to boil and cook spaghetti to packet instructions.
  • Spiralize zucchini and set aside.
  • In a large skillet, heat oil and sauté onions until cooked. Then add garlic and cook for a few minutes.
  • Stir oregano and ground turkey. Continue to cook until turkey is done.
  • Add canned tomatoes and chicken broth. Cook for 5 to 10 minutes and season to taste.
  • Add spiralize zucchini and pasta to cooked sauce and mix until well combined.
  • Serve and top with Parmesan cheese (optional). Enjoy!

Marinated Black Bean Salad

Prep time: 15 min

Cooking time: 15 min

Makes 6 servings

Ingredients

4 Tbsp or 2 oz Lime Juice

2 Tsp Fresh Parsley, Fine Diced

1/2 Tsp Ground Cumin

1Tsp or 1/4 oz Fresh Garlic Cloves

2 Tbs or 1/3 oz Mexican Seasoning Mix

1/2 cup or 1/3 oz Fresh Cilantro, Minced

1 Tbp or 1/4 oz Olive Oil

1/8 cup or 2 oz Honey

1/4 cup or 2 oz Red Wine Vinegar

2 cup or 11 1/2 oz Canned Low-Sodium Black Beans, drained and rinsed

1 1/2 cup or 8 2/3 oz Froze Whole-Kernel Corn, thawed

1 cup tri-color Bell Peppers diced (red, yellow, green)

1/2 cup Fresh Salsa

1/4 cup Fresh Red Onions, diced

1/4 cup Jalapeños, diced, seeded

Directions

  1. Dressing: Combine lime juice, parsley, cumin, garlic, ancho chili powder or Mexican seasoning mix, cilantro, olive oil, honey, and apple cider vinegar. Stir well. Set aside for step 3.
  2. Vegetables: Combine black beans, corn, green peppers, red peppers, salsa, onions, and jalapeños in a large bowl. Stir well.
  3. Pour about 1/2 cup dressing over vegetables. Stir well.
  4. Transfer about bean salad to medium serving bowl.
  5. Critical Control Point: Cool to 40 °F or lower within 4 hours.
  6. Critical Control Point: Hold at 40 °F or below until served,
  7. Serve 2/3 cup.

White Chili with Ground Turkey

A great alternative to regular chili. This dish has a unique taste that even the pickiest eater will enjoy. Make sure you spice this one to taste! Garnish with cheese, salsa, sour cream and cilantro leaves, and serve with rolled tortillas on the side.

Prep:

15 mins

Cook:

30 mins

Total:

45 mins

Servings:

8

Yield:

8 servings

Ingredients

Ingredient Checklist

  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 ½ pounds ground turkey
  • 2 (4 ounce) cans canned green chile peppers, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cinnamon
  • ground cayenne pepper to taste
  • ground white pepper to taste
  • 3 (15 ounce) cans cannellini beans
  • 5 cups chicken broth
  • 2 cups shredded Monterey Jack cheese

Directions

Instructions Checklist

  • Step 1

In a large pot over medium heat, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cinnamon, cayenne pepper to taste and white pepper to taste and saute for 5 more minutes.

  • Step 2

Add two cans of the beans and the chicken broth to the pot. Take the third can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.

Nutrition Facts

Per Serving:

396 calories; protein 31.5g 63% DV; carbohydrates 26.7g 9% DV; fat 17.3g 27% DV; cholesterol 92.3mg 31% DV; sodium 1366mg 55% DV.

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Low-Fat Fettuccine Alfredo

INGREDIENTS

  1. 12 ounces fettuccine
  2. 1 head broccoli, cut into florets, stalk peeled and sliced
  3. 1 1/2 cups skim milk
  4. 1 tablespoon unsalted butter
  5. 1 tablespoon flour
  6. 3/4 cup cup freshly grated Parmesan, plus more for serving
  7. kosher salt

DIRECTIONS

  1. Cook the pasta according to the package directions. Drain.
  2. Meanwhile, bring a pot of salted water to a boil and cook the broccoli until tender, 3 minutes. Drain.
  3. Heat the milk and butter in a large saucepan over low heat and slowly whisk in the flour. Simmer until slightly thickened, whisking constantly, 1 to 2 minutes.
  4. Remove from heat and stir in the Parmesan and ½ teaspoon salt. Add the pasta and broccoli and cook, stirring, over low heat until heated through.
  5. Top each serving with extra Parmesan.

By Maureen Callahan, R.D., and Kay Chun

Butternut Squash Thai Curry

Ingredients

-2 cups of cut up butternut squash or other winter squash

-1-2 cups of kale or other greens (optional)

-1 can of coconut milk

-1 1/2 cup of water or chicken broth or vegetable broth

-3 tablespoons of red curry paste (more to make it spicier, less to make it milder)

-If using water add 1 tablespoons of miso paste or your favorite chicken bouillon

-1/2 cup of sliced green onions

-1/2 cup of cilantro chopped

Instructions
Saute butternut squash with a little olive oil over medium high heat until it starts to turn a little brown. If you are using greens or kale add them now and keep sauteing until wilted. Next, Add coconut milk and water/broth along with curry paste. If using miso or bouillon add it at this time. Add green onions and cilantro and bring everything to a boil, reduce the heat and simmer for 10 to 15 minutes until it comes together. 


Serve over brown rice and enjoy!

Caramelized Butternut Squash Soup Recipe

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 3 pounds butternut squash, peeled and cubed
  • 1 large onion, sliced
  • 3 tablespoons butter
  • 1 tablespoon sea salt
  • 1 teaspoon freshly-cracked white pepper
  • 4 cups chicken broth, or more as needed
  • 1/4 cup honey
  • 1/2 cup low fat half and half cream
  • 1 pinch ground nutmeg, or more to taste
  • 2 Tbsp Brown sugar, to taste
  • salt to taste
  • ground white pepper to taste

Directions

  1. Heat olive oil in a large pot over high heat. Cook and stir squash in hot oil until completely browned, about 10 minutes. Stir onion, butter, sea salt, and cracked white pepper into the squash; cook and stir together until the onions are completely tender and beginning to brown, about 10 minutes.
  2. Pour chicken broth and honey over the mixture; bring to a boil, reduce heat to medium-low, and cook at a simmer until the squash is tender, about 5 minutes.
  3. Pour the mixture into a blender no more than half full. Cover and hold lid in place; pulse a few times before leaving on to blend. Puree in batches until smooth.
  4. Stir cream, brown sugar, nutmeg, salt, and ground white pepper into the soup to serve.

Cream of Celery Soup Recipe

  • Prep time: 15 minutes
  • Cook time: 45 minutes
  • Yield: Serves 4 to 5

Taste the raw celery you plan to use in this soup. The celery should be fresh and good on its own, not old or bitter. If you have a particularly tough or bitter bunch of celery, please don’t use it in this soup, find another use for it.

INGREDIENTS

  • 3 tablespoons butter, divided into 2 Tbsp and 1 Tbsp
  • 1 cup chopped onion
  • 1 1/2 cups sliced leeks, white and light green parts only
  • 1 large bunch or 2 small bunches celery (5 cups chopped for the soup, 1 1/2 cups diced for the topping)
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 4 cups chicken stock
  • 1/2 teaspoon to 1 1/2 teaspoons of salt, to taste
  • 1/4 to 1/3 cup of cream
  • Freshly ground black pepper to taste
  • Fresh chopped chives or parsley for garnish

METHODHIDE PHOTOS

1 Sauté onions, leeks, 5 cups chopped celery: Melt 2 tablespoons butter in a thick-bottomed 4 to 5 quart pot on medium heat. Add the diced onion, the leeks, and 5 cups of the chopped celery.

Cook on medium heat for 10 minutes until softened. Add the minced garlic and cook for a minute more.

2 Add stock, bay leaves, salt, then simmer: Add the chicken stock and bay leaves to the pot. Taste for salt and add salt. (If you are using unsalted butter and unsalted stock, you will need to add more salt than you expect, if not, maybe just a little salt will be needed.)

Increase heat to bring to a boil, reduce heat to low and cover to maintain a simmer. Simmer for 15 minutes.

3 Braise remaining celery to soften: While the soup is simmering, prepare the extra celery that will be added later to the soup. In a separate small sauté pan, melt 1 tablespoon of butter on medium heat. Add 1 1/2 cups diced celery to the butter.

Ladle 1/2 cup of the simmering stock from the soup pot into the sauté pan. Simmer on low for 5 or 6 minutes to soften the celery. Set aside.

4 Purée soup: Remove the soup pot from heat, let cool slightly. Remove and discard the bay leaves. Working in batches, purée the soup in a blender, filling the blender no more than a third full at a time (keep your hand on the lid so the hot liquid doesn’t explode). Return the puréed soup to the pot.

5 Stir in the cream and the braised diced celery.

Taste for salt and add more if needed. Sprinkle with freshly ground black pepper and chopped chives or parsley to serve.

Summer Fruit Truffle

1.5-ounce box sugar-free instant vanilla pudding

1-cup light whipped topping

2 cups low fat milk, for pudding

½ cup crushed pineapple (optional), drained

Fresh Blueberries, blackberries or strawberries

1 whole angel food cake, cut into small squares

Instructions

  1. Mix pudding according to direction on the box, using skim milk when following pudding package directions.
  2. Add whipped topping to the mixture and stir well. Fold in crushed pineapple. Stir well.
  3. Layer pudding, cake, and fruit.  Alternate leaving fruit on top. into a 2-quart glass casserole dish.  Refrigerate.

Quinoa Summer Fruit Salad with Ginger Lime Dressing & Sparkling Ginger Tea

We have two quick Summer tasty treats for you!

Our Registered Dietitian, Celines Martinez, shared these two recipes during our Instagram and Facebook Wellness Wednesday live stream. Make sure you check out the videos posted on our social media platforms, @hebninutrition, or click here. Also, make sure to tune in to our live streams every Wednesday at 11 AM ET.

Now lets get into these recipes!

Quinoa Summer Fruit Salad with Ginger lime Dressing

  • 4 cups of fresh fruits, can also use a combination of canned, frozen and fresh fruit.
  • 1/4 cup of fresh lime juice-zest of 1/2 lime
  • 2 tablespoons of honey
  • 1/4 cup of ginger tea, strongly brewed
  • fresh mint 

For this recipe I used blueberries cut up mango and peaches, along with grapes cut in half. 

To make dressing mix lime juice and zest with honey and ginger tea.-pour dressing over fruit and mix, at this point you can let the fruit sit in the dressing for 15 to 30 minutes to create more flavor.

Mix in quinoa to fruit and top with fresh chopped mint. Feel free to add other toppings like sunflower seeds or chia seeds for added protein.

*Note if you plan on making ahead of time wait to add mint at the time of serving since it will turn brown.

Sparkling Ginger Tea

Makes two drinks

  • 1 cup of ginger tea*, strongly brewed
  • Sparkling water or other low calorie carbonated drink-sweetener of your choice. * I recommend the dressing used in the fruit salad (ginger lime dressing). Can also use sweet macerated fruit or your favorite sugar substitute.
  • fresh mint for garnish, optional

Pour 1/2cup of tea into each cup over ice, then add 1/3 cup of sparkling water or low calorie carbonated beverage of choice.

Top with sweetener of choice to taste-use mint for garnish

*ginger tea was boiling 2 inches of fresh ginger root chopped with two cups of water. Boil for 5 minutes let cool completely and strain, keeps in refrigerator for a long time.

Can also brew ginger tea with ginger tea bags or a combination of tea bags and fresh ginger. 

Enjoy!

Turkey Burger

INGREDIENTS

2 lb. ground turkey

1 large egg, beaten

2 cloves garlic, minced

2 tbsp. Worcestershire sauce

4 tbsp. freshly chopped parsley

½ tsp Kosher salt

1 tsp Freshly ground black pepper

1 tbsp. extra-virgin olive oil

½ cup chopped fresh spinach

½ cup chopped onions

¼ cup green or red bell peppers

DIRECTIONS

  1. In a large bowl, mix together turkey, egg, garlic, Worcestershire sauce, and parsley, then season with salt and pepper.  
  2. In a medium skillet over medium heat, heat oil sauté onions, spinach, and bell peppers. Add to ground turkey and mix.  Shape into meat loaf using water to smooth out the meat loaf for better consistency while cooking.  Cook until well done 165 degrees.  Serve  hot