“Healthy Recipes”

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“CABBAGE ENCHILADAS”

1 head green cabbage
1 Tbsp EVOO
1 large onion, chopped
1 red bell pepper, chopped
Salt
2 cloves garlic, minced
2 tsp. Ground cumin
2 tsp chili powder
3 c. cooked & shredded chicken
1 1/3 c. red enchilada sauce, divided
2 Tbsp chopped cilantro, plus more for garnish
1 c. shredded Monterey Jack cheese
½ c. shredded cheddar
Sour cream, for drizzling

Preheat oven to 350 degrees. In a large pot, boil 4 c. water. Using tongs, dip each cabbage leaf in water for 30 seconds and place on a paper towel-lined plate to dry. In a large skillet over medium heat, heat oil. Add onion & bell pepper and season with salt. Cook until soft, 5 mins, then stir in garlic, cumin, & chili powder. Add shredded chicken and 1 cup enchilada sauce and stir until saucy. Turn off heat and stir in cilantro. Place a heaping spoon of chicken mixture into the center of each cabbage leaf. Fold the short sides of the cabbage leaf in first, then roll into a cylinder—like a burrito. Repeat until all chicken mixture is used. Spoon remaining 1/3 cup enchilada sauce over cabbage enchiladas and sprinkle with both cheeses. Bake until melty, about 20 mins. Garnish with sour cream and more cilantro and serve.

Delish.com

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“ZUCCHINI ENCHILADAS”

1 Tbsp. Olive oil
1 large onion, chopped
2 cloves garlic, minced
2 tsp. Cumin
1 tsp chili powder
salt and pepper to taste
3 c. shredded chicken
1 1/2 c. enchilada sauce
2-3 zucchinis, large
2 c. Mexican blend cheese, shredded
Cilantro, jalapenos, avocados, for serving

Preheat oven to 350 degrees. In a large skillet over medium heat, heat olive oil. Add onions and cook until they soften. Add garlic, cumin & chili powder. Season with salt & pepper, & cook until fragrant, about 1 minute. Add the cooked shredded chicken and 1 cup enchilada sauce, & stir until coated. On a cutting board, use a vegetable peeler to peel thin slices of zucchini. Each zucchini should yield about 10 wide slices. Lay out 3 slices, slightly overlapping, & top with a spoonful of chicken mixture. Roll up and transfer to a baking dish. Repeat with remaining zucchini & chicken mixture. Should make about 24 rolls. Pour remaining enchilada sauce over the enchiladas and top with shredded cheese. Bake until cheese is melted, about 20 mins. Garnish and serve immediately.

**Note: you will want to put zucchini slices between paper towels to remove excess moisture.
**Note: I halved the zucchini and then put the cut side down on cutting board and then pushed down with vegetable peeler to get strips. You can use a mandolin if you have one (be careful though).
**Note: Don’t overstuff & don’t freeze as it will make zucchini soggy when it thaws.

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“SHEETPAN CHICKEN AND ASPARAGUS”

2 Tbsp olive oil
2 Tbsp lemon juice
4 cloves garlic, minced
1 tsp. Dried (or fresh) parsley
1/2 tsp dried rosemary
1/2 tsp. Each salt & pepper
1 c. baby potatoes, sliced in half
4 chicken cutlets (or 2 chicken breasts sliced in half lengthwise)
1 bunch asparagus

Preheat oven to 425. In small bowl, mix olive oil, lemon juice, garlic, parsley & rosemary together. Add potatoes and chicken to a parchment-lined baking sheet and toss with lemon mixture. Bake for 15 mins. Meanwhile, trim ends of asparagus. When chicken & potatoes come out at the 15 mins mark, add asparagus to pan and bake for 8-10 mins until tender. Serve & enjoy.

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“PARMESAN CRUSTED TILAPIA”

6 tilapia fillets, defrosted if frozen
2 eggs
4 tsp dijon mustard
2 Tbsp. Water
2 Tbsp. butter
1 Tbsp olive oil
lemon slices, for serving

Coating:
1 1/2 c. panko bread crumbs
1 c. cornflake crumbs
1/2 c. fresh grated parmesan cheese
1 tsp. Parsley flakes
1/2 tsp. Each salt & pepper

In a small bowl, combine eggs, mustard & water. Mix well & set aside. In a separate dish, combine all of the coating ingredients. Dip each fillet into the egg mixture and then into the crumb mixture. Be sure to press the crumbs into the fish and make sure it’s completely coated. Once all fillets are coated, preheat butter and olive oil in skillet over medium heat. Place coated fillets in skillet, and cover with lid. Cook 3 mins. Flip fish, cover again and cook an additional 3 mins.

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“CHEESY CRUSTLESS CHICKEN POT PIE CASSEROLE”

2 Tbsp. butter
1 onion, diced
2 large red potatoes, diced
3 cloves garlic, minced
1/4 c. cornstarch
2 c. chicken broth
1 (8 oz) block cream cheese
1 12 oz pkg frozen peas & carrots
2 c. cooked chicken, chopped
3 c. cheddar cheese, grated
salt & pepper to taste
2 Tbsp. fresh parsley, chopped (optional)

Saute onions & potatoes in butter in a large skillet. Allow to cook for 8-10 mins with lid on, stirring occasionally. Add garlic during last minute of cooking time. Add cornstarch & chicken broth to a mason jar. Shake vigorously to combine. Add broth/starch mixutre and cream cheese to skillet potatoes. Cook and stir until cream cheese is melted and sauce is thickened, about 5 mins. Fold in frozen peas & carrots and cooked chicken. Season to taste with salt & pepper. Transfer to a 9×13 baking dish. Sprinkle with cheese and bake at 400 degrees for 15-20 mins until cheese is golden brown & bubbly. If cheese is taking too long to brown, broil for 3-5 mins. Before serving, sprinkle parsley on top.

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“SKINNY CHOCOLATE CAKE”

Cake:
1 box milk chocolate cake mix (do not prepare)
2 containers (5.3 oz each) chocolate Greek yogurt
1 c. water

Frosting:
1 c. 1% milk
1 box (1.4 oz) sugar-free chocolate instant pudding mix
1 tsp. Vanilla
1 tub (8 oz) lite Cool Whip, thawed

Heat oven to 350 degrees & spray a 9×13 baking dish with cooking spray. Set aside. In mixing bowl, combine dry cake mix, Greek yogurt & water. Stir together using a wire whisk, wooden spoon, or spatula. Make sure to mix it until it’s completely combined. About 1-2 mins. Evenly spread the cake batter into the prepared baking dish and cook for 25-30 mins, or until a toothpick inserted in the center comes out clean. Let cool completely. For frosting: combine all but Cool Whip in a mixing bowl. Use a whisk or mixer, whip together for 1-2 mins. It will thicken up after a few mins. Add cool whip and stir together until combined. Spread over cooled cake and top with sprinkles of choice (or leave plain). Serve right away or refrigerate for a few hours before serving.

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“PEANUT BUTTER MUFFINS”

1 beaten egg
1 c. milk
1/2 c. chunky or creamy peanut butter
2 Tbsp. vegetable oil
1 1/2 c. rice krispies
1 c. flour
1/3 c. sugar
2 Tbsp. baking powder
1/4 tsp. salt
1/4 c. grape jelly or strawberry preserves

Mix first 4 ingredients in mixing bowl and mix well. Stir in the cereal. Let stand for 5 mins. Mix flour, sugar, baking powder & salt. Add the cereal mixture and mix until moistened. Fill a greased muffin pan 1/2 full. Add 1 tsp. jelly on the center of each muffin. Carefully spoon rest of batter over muffins. Bake at 400 for 25-30 mins or until done. Let sit for 10 before serving. Makes 12

Flossie, Moberly

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“KITCHEN TIP MINUTE”
DISCLAIMER: Please note that tips I give are mostly ones found online, magazine article, cooking show, etc and have not been personally tested by myself.

Today’s kitchen tip is about bell peppers. Do you ever wonder why some green peppers have 3 bumps on the bottom and some have 4? Well, turns out that the ones with 4 bumps are female peppers and the ones with 3 are considered male peppers. The females are full of seeds but are sweeter and better for eating raw. The male peppers are better for cooking.

How to freeze peppers: Wash and clean off dirt. Use a sharp knife to cut around the stem. Remove stem carefully to take away a majority of the seeds. Cut the pepper in half, rinse away any remaining seeds & Remove any remaining insides of pepper. Dice, slice or leave peppers cut in half. Spread on a small cookie sheet and place in freezer for 3-4 hours. Remove tray from freezer and place into freezer bags. Place back in the freezer until needed. They should last up to 6 months or more.

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