True You
Page 13
¼ cup fresh parsley, chopped
¼ cup Parmesan cheese, grated
1 cup soft bread crumbs
2 tbsp milk
1 tbsp olive oil
salt and ground black pepper
In a large mixing bowl, combine all ingredients, mix well. Shape into 16 balls of equal size.
Heat the oil in a skillet large enough to hold the meatballs in one layer without touching. Cook until nicely browned all over, at least 10 minutes.
Drain the meatballs and place them in a saucepan with marinara sauce. Simmer 25–30 minutes, depending on the amount and what marinara sauce you are using, stirring occasionally. If doing a homemade sauce, simmer 50–60 minutes.
About 10 minutes before the meatballs have finished cooking, cook spaghetti as directed on package. Drain well.
Serve the meatballs and sauce on the spaghetti, sprinkled with extra Parmesan cheese.
You can skip step 2 and place meatballs right into simmering marinara sauce, 45–50 minutes. Your meatballs won’t have a nice brown color but they will be just as tasty.
Serves 4 people, 4 meatballs each
NUTRITION FACTS
Serving Size 167g
Amount Per Serving
Calories 387
Calories from Fat 205
Daily Value*
Total Fat
22.8g
35%
Saturated Fat
6.2g
31%
Cholesterol
215mg
72%
Sodium
313mg
13%
Total Carbohydrates
6.2g
2%
Sugars
1.1g
Protein
37.4g
Vitamin A 9% • Vitamin C 10% • Calcium 14% • Iron 18%
* Based on a 2000 calorie diet
Nutrition Grade B+
Chicken Italiano
2 tbsp olive oil
½ cup chopped sweet onion
2 cloves garlic, minced
1 tsp fresh oregano
½ cup sun-dried tomatoes, chopped
1 cup chicken broth
1 pound skinless, boneless chicken breast halves (about 5 breasts)
salt and pepper
2 tbsp vegetable oil
2 tbsp chopped fresh basil
In a large saucepan over medium heat, add olive oil, onion, and garlic, cook for about 1 minute.
Add the tomatoes, oregano, and chicken broth; bring to a boil. Reduce heat and simmer, uncovered, for about 10 minutes or until the tomatoes are tender. While this is simmering, season chicken with salt and pepper on both sides.
In a large skillet over medium heat, warm vegetable oil and sauté chicken. Cook for about 4 minutes per side or until meat is no longer pink inside. Transfer chicken to first skillet and add fresh basil. Cover chicken with broth mixture and serve.
Serves 4–6
NUTRITION FACTS
Serving Size 149g
Amount Per Serving
Calories 169
Calories from Fat 99
Daily Value*
Total Fat
11.0g
17%
Saturated Fat
1.9g
10%
Cholesterol
44mg
15%
Sodium
250mg
10%
Total Carbohydrates
2.0g
1%
Sugars
0.9g
Protein
16.7g
Vitamin A 3% • Vitamin C 5% • Calcium 1% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade D+
Sloppy Joes (Kid Friendly)
For healthy, lean, and mean sloppy joes we start with lean ground turkey and top them off with 100 percent whole-wheat buns.
1 pound lean ground turkey
1 cup chopped onion
1 cup chopped green bell pepper
1 tbsp brown sugar
1 tsp ground cumin
1 tbsp apple cider vinegar
1 cup ketchup
2 tbsp tomato paste
2 tbsp prepared mustard
1 tsp ground cloves
1 tsp salt
4 whole-wheat hamburger buns
In a large skillet over medium heat, combine the ground turkey, onion, and green pepper. Cook until meat is browned, breaking up the meat into crumbles as it cooks, then drain off excess drippings.
Stir in the brown sugar, cumin, vinegar, ketchup, tomato paste, and mustard, and season with cloves and salt.
Simmer for 30 minutes on low.
Place a scoop of the mixture onto each bun and serve.
Serves 4
NUTRITION FACTS
Serving Size 249g
Amount Per Serving
Calories 262
Calories from Fat 80
Daily Value*
Total Fat
8.9g
14%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
81mg
27%
Sodium
1436mg
60%
Total Carbohydrates
23.6g
8%
Dietary Fiber
1.8g
7%
Sugars
19.1g
Protein
24.6g
Vitamin A 28% • Vitamin C 71% • Calcium 3% • Iron 7%
* Based on a 2000 calorie diet
Nutrition Grade B
Soup
Carrot, Yam, and Rosemary Soup
1 small onion, chopped
1 tbsp vegetable oil
5 medium carrots, chopped
1 small yam, peeled and chopped
4 cups vegetable stock
3 sprigs of rosemary
2 tbsp lemon juice
Salt and ground pepper
Soften onions in a large pan with oil. Add the chopped carrots, yam, stock, whole springs of rosemary, and lemon juice.
Bring to a boil, cover and cook for 20 minutes.
When carrots and yam are very tender remove rosemary, puree the soup in a blender or food processor (you may need to do this in halves), return soup to pan, and season to taste.
Heat through again, serve with a wonderful warm whole-grain bread.
Serves 4–6
NUTRITION FACTS
Serving Size 105g
Amount Per Serving
Calories 70
Calories from Fat 32
Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
53mg
2%
Total Carbohydrates
9.6g
3%
Dietary Fiber
2.5g
10%
Sugars
4.5g
Protein
0.9g
Vitamin A 255% • Vitamin C 16% • Calcium 3% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade A
Zesty Red Bell Pepper Soup
4 red bell peppers, seeded and chopped
1 large onion, chopped
4 tbsp olive oil
2 garlic cloves, crushed
3 tbsp tomato paste
3½ cups vegetable stock
2 tsp dried cilantro
1 tsp smoked paprika
salt and ground black pepper
cilantro leaves to garnish
In a large saucepan, cook peppers and onion gently in the oil for about 5 minutes, stirring occasionally.
Stir in the garlic, dried cilantro, paprika, and tomato paste. Add
in half the stock, bring to a boil.
Cover the pan, lower the heat, and simmer for 10 minutes.
Puree the mixture in a food processor or blender. Return to the pan; add the remaining stock for desired consistency, season with salt and pepper.
Bring soup back to a boil, allow to heat through.
Garnish with cilantro leaves.
Serves 4
NUTRITION FACTS
Serving Size 184g
Amount Per Serving
Calories 185
Calories from Fat 126
Daily Value*
Total Fat
14.0g
22%
Saturated Fat
1.9g
10%
Cholesterol
0mg
0%
Sodium
19mg
1%
Total Carbohydrates
13.8g
5%
Dietary Fiber
3.9g
15%
Sugars
8.1g
Protein
2.3g
Vitamin A 84% • Vitamin C 264% • Calcium 3% • Iron 7%
* Based on a 2000 calorie diet
Nutrition Grade B+
White Bean Soup with White Truffle Oil
Warm and delicious on a cool autumn night
1 cup sliced carrots
½ cup chopped onion
1 clove garlic, minced
1 tbsp olive oil
2 cans (15 oz each) white kidney beans, rinsed and drained
2 cans (14½ oz each) vegetable broth or chicken both
½ tsp dried oregano, crushed
¼ tsp fresh ground pepper
⅛ tsp chipotle pepper
2 tbsp white truffle oil
Plum tomato halves, if desired
Chopped fresh parsley, if desired
In a large saucepan over medium heat, sauté carrots, onion, and garlic for 5 minutes or until onion is tender, stirring occasionally. Add beans, broth, and seasonings (not truffle oil). Bring to a boil. Reduce heat; cover and simmer 10 minutes.
To serve, ladle into individual serving bowls. Garnish with tomatoes and parsley and drizzle with truffle oil.
Serves 6
NUTRITION FACTS
Serving Size 8 oz
Amount Per Serving
Calories 64
Calories from Fat 31
Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
642mg
27%
Total Carbohydrates
3.7g
1%
Dietary Fiber
0.8g
3%
Sugars
1.9g
Protein
4.3g
Vitamin A 61% • Vitamin C 4% • Calcium 2% • Iron 3%
* Based on a 2000 calorie diet
Nutrition Grade B+
Salad
Avocado, Black Bean, and Corn Salad (ABC Salad)
1 (15 oz) can of black beans, thoroughly rinsed and drained (or 1½ cups freshly cooked black beans)
1½ cups roasted corn, can be frozen, allow to come to room temperature
½ cup chopped green onions
3 fresh plum tomatoes, seeded and chopped
2 avocados, peeled, seeded, and cut into chunks
½ cup fresh chopped cilantro
½ tsp garlic powder
½ tsp cumin powder
2 tbsp lime juice (about the juice from one lime)
1 tbsp olive oil
Salt and pepper to taste
Make sure to rinse and drain beans well.
In a large bowl, combine the beans, corn, onions, tomatoes, avocado, cilantro, garlic powder, cumin, lime juice, and olive oil. Salt and pepper to taste.
Chill before serving.
Serves 6–8
NUTRITION FACTS
Serving Size 217g
Amount Per Serving
Calories 389
Calories from Fat 119
Daily Value*
Total Fat
13.3g
20%
Saturated Fat
2.0g
10%
Cholesterol
0mg
0%
Sodium
19mg
1%
Total Carbohydrates
54.4g
18%
Dietary Fiber
16.3g
65%
Sugars
4.8g
Protein
17.7g
Vitamin A 13% • Vitamin C 41% • Calcium 11% • Iron 25%
* Based on a 2000 calorie diet
Nutrition Grade A
Mixed Baby Greens with Fresh Mango and Raspberry Honey Vinaigrette
4 cups mixed lettuce greens
1 large mango, peeled and cut into chunks
1 tbsp raspberry preserves, seedless
1 tbsp honey
1 tsp Dijon mustard
1 garlic clove, minced
2 tbsp green onion, chopped
¼ cup balsamic vinegar
3 tbsp extra-virgin olive oil
½ tsp chopped fresh mint
Salt and pepper to taste
Combine raspberry preserves, honey, mustard, and garlic in small bowl; mix well. Add green onion, vinegar, olive oil, mint, and salt and pepper to taste. Blend well.
To serve, combine greens with mango, drizzle half the raspberry honey vinaigrette over lettuce greens. Toss to coat.
Use remaining vinaigrette as needed.
NUTRITION FACTS
Serving Size 3 oz
Amount Per Serving
Calories 133
Calories from Fat 92
Daily Value*
Total Fat
10.3g
16%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
23mg
1%
Total Carbohydrates
10.1g
3%
Dietary Fiber
0.9g
4%
Sugars
8.0g
Protein
0.7g
Vitamin A 6% • Vitamin C 5% • Calcium 2% • Iron 3%
* Based on a 2000 calorie diet
Nutrition Grade C
Strawberry Spinach Salad
1 cup fresh strawberries, sliced
bunch of spinach, washed thoroughly
3 tbsp balsamic vinegar
In a bowl, place strawberries and balsamic vinegar, allow to marinate for about 15 minutes.
Wash spinach thoroughly.
Drain the vinegar from the strawberries and use this vinegar to make your vinaigrette.
Toss the strawberries and spinach and the vinaigrette and serve.
Strawberry Balsamic Vinaigrette:
2 tbsp olive oil
3 tbsp balsamic vinegar (from the strawberries)
¼ tsp crushed garlic
¼ tsp dried oregano salt and pepper to taste
Save a little dressing for another day.
Serves 2
NUTRITION FACTS
Serving Size 301g
Amount Per Serving
Calories 192
Calories from Fat 130
Daily Value*
Total Fat
14.4g
22%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
138mg
6%
Total Carbohydrate
s
12.2g
4%
Dietary Fiber
5.3g
21%
Sugars
4.4g
Protein
5.4g
Vitamin A 319% • Vitamin C 150% • Calcium 19% • Iron 29%
* Based on a 2000 calorie diet