Healthy Recipes for Moms

Minimize your dinnertime craziness!

Split Pea Soup

Ingredients:

2 low-fat no-nitrite ham steaks (approx 1 ½ pounds) diced

2 onions, diced

6 carrots, diced

4 garlic cloves, minced (or 2 tsp jarred minced garlic)

6 cans (15-oz cans) low-sodium, low-fat chicken broth

3 ½ cups green split peas, rinsed and drained

1 tsp dried rosemary

Salt and pepper

Directions: Saute ham in a heavy large stockpot over medium-high heat until browned. Do not discard grease. Add onion, carrot, and garlic and sauté until vegetables begin to soften, about 6 minutes. Add broth, peas, and rosemary and bring soup to a boil. Reduce heat to medium-low, cover, and simmer until peas start to break down, about 2 hours, stirring occasionally. Remove lid for last ½ hour while simmering. When soup has reached desired consistency, season to taste with salt and pepper. Serves 8-12.

Notes for moms:

1. I sometimes cut up the meat and veggies the night before and store them in tupperware, and then it becomes a really easy meal to make the next day.

2. I love my mini-chopper (a miniature food processor) for dicing up veggies. For carrots, I zap them in water in the microwave for about 3 minutes on high before dicing them up in the mini-chopper.

This recipe is modified from Trader Joe’s split pea soup package.

 

October 24, 2007 Posted by | Entree-Stockpot Soup, Ham | , , | 3 Comments

Easy Turkey Stew

Ingredients:

2 pound boneless skinless turkey thigh

2 onion, chopped

1 tsp pepper

1 tsp coriander

1 tsp thyme

2 bay leaves

2 twelve-ounce cans of beer (medium-dark ale works best)

4 medium potatoes, cubed

2 cup carrots, cubed

2 cup celery, chopped (optional)

1 cup frozen peas

Directions: Cut turkey into small, bite-sized pieces and set aside. Spray large stockpot with cooking spray. Saute onions on medium-high. Add turkey, and cook for 3-4 minutes, just until browned. Add seasonings and mix well. Pour beer into pot and heat until boiling. Then add all vegetables, except peas. Simmer for 1-2 hours or until turkey is tender. Add peas. Remove bay leaf before serving. Serves 8.

Notes: This easy soup with its beer broth tastes surprisingly delicious (even if you don’t care for beer)! Leftovers can be frozen.

This recipe from BC Turkey Growers

October 23, 2007 Posted by | Entree-Stockpot Soup, Turkey | , | Leave a comment

Baked White Fish with Curry Sauce

Ingredients for Fish Dish:

4 Tilapia, white roughy, or other white fish fillets (1/4 pound each)

1 cup sliced or pureed red bell pepper, divided

1 cup chopped frozen broccoli, thawed and pureed if desired

½ cup uncooked quick-cooking brown rice or whole wheat couscous

1/3 cup water

Directions: Preheat oven to 350. Spray 13 x 9 inch baking disk with cooking spray. Add ½ cup bell pepper, rice, and 1/3 cup water. Toss gently to blend. Arrange fillets over rice mixture. Add salt if desired. Cover with foil and bake 30 minutes or until fish flakes.

 

Ingredients for Curry Sauce (if desired):

1 cup fat-free reduced-sodium chicken broth (or water)

1 teaspoon curry powder

¾ teaspoon sugar

1 tablespoon cornstarch

Directions: Combine broth, ½ cup bell pepper, curry powder, sugar, and a pinch of salt in a small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute. Combine cornstarch and 3 tablespoons water in a small bowl and stir until dissolved. Add to curry mixture. Cook and stir 1 minute, scraping bottom and side of pan to prevent sticking. Serve sauce over fillets and rice mixture.

This recipe modified from Easy Home Cooking Magazine.

 

 

October 23, 2007 Posted by | Entree-Casserole, Fish | , , | Leave a comment

Turkey Joes

Ingredients:

2 pounds ground turkey (1 pound lean breast meat, the other pound less lean)

1 onion, chopped

2 cans (15-oz) reduced sodium tomato sauce

1 can (6-oz) tomato paste

1/6 cup of sugar or less

1/3 cup red wine vinegar

2 tablespoons Worcestershire sauce

1 teaspoon liquid smoke

Salt and pepper

Directions: Brown turkey and onions in a skillet. Drain. Transfer to a slow cooker. Stir in remaining ingredients. Cook on high for 1 to 2 hours, then on low for 4 to 6 hours. Or cook on low for 7 to 8 hours. Serve over whole wheat buns. Serves 6-8.

Notes:
1. This is easy to double, if your crockpot can hold it.
2. It definitely tastes better when cooked for the times stated above. If you let it cook much longer in the crockpot, it is good, but not great.
3. If you don’t have a crockpot, use a dutch oven and cook over low heat for 6 to 8 hours, stirring occasionally.

October 23, 2007 Posted by | Entree-Crockpot or Stockpot, Ground turkey/chicken | , , , | Leave a comment

Turkey Chili

Ingredients:

1 pound lean ground turkey breast

1 small onion, chopped

1 (15-oz) can white kidney beans, drained and rinsed

1 (15-oz) can chick peas, drained and rinsed

1 (15-oz) can dark red kidney beans or black beans, drained and rinsed

3 (15-oz) cans no-salt added stewed tomatoes, undrained

1 cup water

2 celery stalks, chopped (optional)

1 bell pepper, chopped (optional)

¼ cup red wine vinegar or white vinegar

1 ½ tablespoons chili powder

1 teaspoons ground cumin

1 teaspoon dried parsley

1 teaspoon dried basil

½ cup red wine (optional)

Directions: Spray a large stockpot/dutch oven with cooking spray. Brown the ground turkey and onions until turkey is just cooked through. Drain the grease away. Add the remaining ingredients except for the red wine and bring to a boil. Reduce heat and simmer on low heat for 2 hours. Add the red wine and continue cooking for another hour. Serves 8.

Crockpot directions: Brown the turkey and onions in a skillet. Drain grease and transfer to crockpot. Add the remaining ingredients to the crockpot (except wine), and cook on high for 1 hour, then low for 4-5 hours. Or cook on low for 6-7 hours. Add wine, if desired, for the last hour of cooking.

Other notes:

1. It is easy to double this recipe and freeze the remainder for another meal or two.

2. I puree the vegetables (onions, peppers) until they’re unrecognizable by my kids.

3. Some kids might do better with only one kind of bean, if they’re fussy about having too many foods mixed together.

This recipe modified from 24hourfitness.com

October 23, 2007 Posted by | Entree-Crockpot or Stockpot, Ground turkey/chicken | , , , | Leave a comment

Egg Dump Casserole

Ingredients:

6 slices whole grain bread, cubed or ripped up (or any leftover bread)

5 precooked cooked sausages, sliced or 1 ham steak, diced

1 cup frozen chopped spinach (or broccoli), thawed

1 ½ cup shredded low fat cheddar

4 eggs, each beaten and 8 egg whites, each beaten (or a total of 8 whole eggs can be used)

2 cups skim milk

Salt and pepper

Directions: Heat oven to 350. Spray 9 x 13 pan with cooking spray. Saute and drain the sausages if desired. Mix eggs, milk, salt, and pepper in separate bowl and save for the end. Layer the ingredients as follows: bread, sausage, spinach, cheese. Then pour the egg mixture evenly over the dish. Bake for 45 minutes, or until set. Serves 8-10.

This recipe modified from Liz at southernfood.com

October 23, 2007 Posted by | Entree-Casserole, Ham, Sausage | , , , , , | Leave a comment

Scalloped Potatoes and Sausage Casserole

Ingredients:

2 ½ big potatoes, sliced in ¼-inch circles

4 or 5 precooked sausages, sliced or diced

¾ cup frozen chopped spinach, thawed

1 cup shredded low fat cheddar

2 tsp flour for each layer

1 cup skim milk

1 cup low sodium low fat chicken broth

Parmesan cheese

Directions: Heat oven to 425. Spray a 9 x 9 pan with cooking spray. Divide ingredients in half, so that you can make two layers in the following order: potatoes, sausages, spinach, cheese, flour, milk, broth. Sprinkle parmesan cheese on top. Bake covered for 30 minutes. Uncover and bake for 15 minutes. Serves 6.

October 23, 2007 Posted by | Entree-Casserole, Sausage | , , , | Leave a comment