10-MINUTE WHITE BEAN PARMESAN SPINACH SOUP

INGREDIENTS
  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • 6-8 cloves garlic, minced
  • 6 cups vegetable broth (or stock)
  • 1 (15-ounce | 420-g) can diced tomatoes, drained*
  • 1 teaspoon sugar
  • ¾ cup freshly grated Parmesan cheese
  • 1 tablespoon Italian dried herbs
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 4 (15-ounce) cans white beans (cannellini beans), drained and rinsed
  • 4 cups baby spinach (about 6 oz.)
  • ½ cup fresh grated Parmesan cheese, (for serving)
  • 3 tablespoons chopped fresh flat-leaf parsley
 INSTRUCTIONS
  1. In a large pot or saucepan, heat olive over medium high heat. Add onion and garlic; cook until onions are translucent and garlic is fragrant (about 2-3 minutes), while stirring occasionally. Add in the broth, tomatoes, sugar, ¾ cup of parmesan cheese, Italian herbs, salt and pepper.
  2. Bring to a boil, reduce heat and simmer for 5 minutes to combine all of the flavours together.
  3. Stir in the cannellini beans and spinach, and continue to simmer gently until the spinach has wilted, (about 2 minutes). Stir in the parsley and season with extra salt and pepper, to taste, if desired.
  4. Serve immediately.

Recipe from Cafe Delights.

https://cm.g.doubleclick.net/push?client=ca-pub-1601477034266482&aid=40543671,46990601

GRILLED CHILLI LIME CHICKEN FAJITA SALAD

INGREDIENTS

Marinade/Dressing:
  • 3 tablespoons olive oil
  • 100ml (just over ⅓ cup) freshly squeezed lime juice
  • 2 tablespoons fresh chopped cilantro
  • 2 cloves garlic, crushed
  • 1 teaspoon brown sugar
  • ¾ teaspoon red chilli flakes (adjust to your preference of spice)
  • ½ teaspoon ground Cumin
  • 1 teaspoon salt
Salad:
  • 4 chicken thigh fillets, skin removed (no bone)
  • ½ yellow bell pepper, deseeded and sliced
  • ½ red bell pepper, deseeded and sliced
  • ½ an onion, sliced
  • 5 cups Romaine (or cos) lettuce leaves, washed and dried
  • 2 avocados, sliced
  • Extra cilantro leaves to garnish
  • Sour cream (optional) to serve

INSTRUCTIONS

  1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
  2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
  3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
  4. Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.

Recipe from Cafe Delights 

Carrot-and-Chickpea Salad

INGREDIENTS

  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 2 tablespoons vegetable oil
  • 1/2 cup slivered almonds
  • 2 packed cups cilantro leaves and stems
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet smoked paprika
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup extra-virgin olive oil
  • Kosher salt and freshly ground pepper
  • Two 15-ounce cans chickpeas, drained and rinsed
  • 1 pound carrots, peeled and coarsely shredded

HOW TO MAKE THIS RECIPE

  1. In a food processor, combine the lemon juice with the minced garlic and let stand for 15 minutes. In a large skillet, heat the vegetable oil. Add the almonds and toast over moderate heat, stirring, until golden, about 5 minutes. Drain the toasted almonds on paper towels and let cool.
  2. Transfer half of the almonds to the food processor. Add the cilantro, cumin, smoked paprika and cayenne pepper and pulse until chopped. Add the olive oil and process to a chunky paste. Season with salt and pepper; transfer to a large bowl. Add the chickpeas and carrots and toss. Garnish with the remaining almonds and serve.

MAKE AHEAD

The carrot salad can be refrigerated overnight. Garnish with the toasted almonds just before serving.

Recipe from Food and Wine.

Butter Beans with Parsley, Tomatoes and Chorizo

INGREDIENTS

  • One 14-ounce can butter beans with their liquid
  • 1/2 pound chorizo, halved lengthwise and sliced crosswise 1/4 inch thick
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon sherry vinegar
  • 1 pint cherry tomatoes, halved
  • 1/4 medium red onion, thinly sliced
  • 1 cup coarsely chopped flat-leaf parsley
  • Salt and freshly ground pepper

HOW TO MAKE THIS RECIPE

  1. In a small saucepan, heat the butter beans in their liquid. In a large skillet, cook the chorizo over high heat until it is lightly browned and most of the fat is rendered, about 2 minutes.
  2. In a medium serving bowl, whisk the oil and vinegar. Stir in the tomatoes, onion and parsley. Drain the beans and chorizo and add them to the bowl. Season with salt and pepper and toss. Serve warm.

Recipe from Food and Wine.

Chicken Parm Burger

INGREDIENTS

  • 1 lb. ground chicken
  • 2 garlic cloves, minced
  • 1/4 c. chopped parsley
  • 1/4 c. Parmesan, divided
  • 1/2 c. italian breadcrumbs
  • kosher salt
  • Freshly ground black pepper
  • 1 tbsp. vegetable oil
  • 2 c. marinara
  • 4 slices fresh mozzarella
  • Torn basil, for serving
  • 4 harmburger buns, toasted

DIRECTIONS

  1. In a medium bowl, combine ground chicken, garlic, parsley, Parmesan, and breadcrumbs. Season to taste with salt and pepper and stir with a wooden spoon until evenly mixed. Form the mixture into 4 patties.
  2. In a large skillet, heat vegetable oil over medium-high heat. Place the patties in the skillet and cook until golden brown on one side, about 4 to 5 minutes.
  3. Flip the patties, then immediately pour marinara around them in the pan. Bring marinara to a simmer, reducing the heat to medium if the sauce is bubbling too rapidly. Top each patty with cheese then cover pan and cook until the cheese melts and the chicken burger is cooked through, about 3 to 5 minutes more.
  4. Spoon extra sauce onto the bottom halves of the burger buns and place burgers on top. Garnish with basil and top with remaining bun halves. Serve immediately.

Sweet Pulled Pork

Sweet Pulled Pork

Ingredients
  • 2 pound – pork roast
  • 1 cup – water
  • 1 3/4 cup – barbecue sauce
  • 2 teaspoon – brown sugar
  • 1/2 teaspoon – black pepper, ground
  • 1 tablespoon – chili powder
  • 1 teaspoon – cilantro
  • 1 cup – brown rice, raw

Serve With:

  • 4 cup – Brussels sprouts
  • 1 tablespoon – olive oil
  • 1/2 teaspoon – salt
  • 4 medium – apple
  • 1/4 cup – water
  • 1/2 teaspoon – cinnamon
Directions
  1.  Place pork and water in a 3-4 quart electric slow cooker. Cover and cook on LOW for 8 hours or until meat is tender.
  2.  Remove pork, discard cooking liquid, then return meat to slow cooker; shred with 2 forks.
  3. Stir in barbecue sauce, brown sugar, ground pepper, chili powder and cilantro. Cover and continue cooking on LOW for another hour.
  4. Meanwhile, cook rice as directed on package.
  5.  About 15 minutes before the pork is ready, Preheat oven to 400°F.
  6. Arrange Brussels on a cookie sheet; drizzle with olive oil and sprinkle with salt.  Place in oven and roast for 10-20 minutes.
  7. While sprouts are roasting, core and chop apples. Place in a microwave safe dish along with water, and microwave for 3-5 minutes.
  8. Once apples are soft, mash gently with a potato masher or the back of a fork; sprinkle cinnamon on top if desired.
  9. Serve pork on top of brown rice, with veggies and apples on the side. (Serving size: 1 cup shredded pork, 1/2 cup rice, 1 cup Brussels, 1 apple).

If you don’t think your kids will be fond of the smashed apples, simply slice them and serve them raw instead!

Time:

Prep time: 10 minutes
Cook time: 8 hours
Yield: 8 servings

Nutrition:

Calories
476 kcal
Protein
32 g
Fat
14 g
Carb
57 g
Fiber
5 g
Sugar
26 g

Recipe from Super Healthy Kids.

Hamburger Patties

Hamburger Patties

  • 1 lb ground beef
  • 1 egg white (we used the rest of egg white from our rolls)
  • 1 carrot, grated
  • 1/2 onion, chopped finely
  • 1/2 cup mushrooms, chopped finely
  • 1 teaspoon season salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Combine all ingredients and press small amounts into a muffin tin. Sprinkle cheese on top if you like it. Bake at 375 for 15 minutes. Pop out onto paper towels to blot the moisture away before you put the patties on your buns.

Recipe from Super Healthy Kids

Turkey Salisbury Steak

YIELD: 4 SERVINGS PREP TIME: 15 MINUTES COOK TIME: 30 MINUTES TOTAL TIME: 45 MINUTES

INGREDIENTS:

  • 1 1/2 lbs. ground turkey
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1 tablespoon ketchup
  • 1 teaspoon garlic salt
  • 1 teaspoon ground mustard
  • salt & pepper, to taste
  • 2 tablespoons olive oil, divided
  • 1/2 cup diced onion, divided
  • 8 oz. sliced mushrooms
  • 1 tablespoon butter
  • 1 heaping tablespoon all purpose flour
  • 2 cups beef broth
  • dash worchestershire

DIRECTIONS:

  1. In a large bowl, stir turkey, egg, breadcrumbs, half the diced onion, ketchup and spices together until combined. Form 6-7 patties and brown both sides in 1 tablespoons olive oil in large, deep skillet. Remove from pan and set aside. Patties will not be cooked completely and that’s totally ok!
  2. Pour in remaining 1 tablespoon of olive oil into skillet. Saute last of the onions and mushrooms until browned and tender, about 5 minutes. Remove from pan and set aside.
  3. Melt tablespoon of butter into pan. Sprinkle in flour and whisk to form a paste. It might seem to form crumbs because it’s a little dry; that’s ok! Slowly whisk in beef broth to avoid lumps. Bring to boil to thicken, then reduce heat to simmer. Pour in Worcestershire sauce. Slide in browned turkey steaks and spoon sauce over to coat. Add in cooked mushrooms and onions overtop and cover. Simmer 10 minutes or until gravy thickens even more and turkey steaks and cooked thoroughly.
  4. Serve over mashed potatoes {or in my case, riced cauliflower}.

Recipe from Lauren’s Latest.

Fajita Chicken Plate

Ingredients
  • 1 – cooking spray
  • 1 pound – chicken breast
  • 1/4 teaspoon – salt
  • 1/4 teaspoon – black pepper, ground
  • 3 tablespoon – olive oil
  • 1 teaspoon – chili powder
  • 1/2 teaspoon – paprika
  • 1/2 teaspoon – cumin, ground
  • 1 teaspoon – oregano, dried
  • 1 cup – brown rice, raw
  • 1 medium – bell pepper, red
  • 1 medium – bell pepper, orange
  • 1/2 medium – onion, red
  • 1 cup – corn, canned
  • 1 tablespoon – lime juice
  • 3 tablespoon – vinegar, white wine

Serve With:

  • 2 cup – pineapple
Directions
  1. Preheat oven to 425°F.
  2. Line a baking dish with foil and spray with cooking spray.
  3. Pound out chicken so that each piece is of similar thickness.
  4. Mix together salt, pepper, 1 tablespoon olive oil, chili powder, paprika, cumin and oregano. Rub this mixture over chicken, then bake for 10 minutes.
  5. Flip chicken breasts over and continue baking for 10-15 minutes longer until chicken is cooked through and no longer pink. Set aside to cool, then slice into strips.
  6. Meanwhile, cook rice according to package directions, and slice peppers and onion.
  7. Add veggies (including corn) to a large bowl, along with remaining olive oil, lime juice, and vinegar; toss together until mixed and well coated.
  8. Serve veggies and chicken over rice, with pineapple on the side.

For the kiddos, it may be best to serve the veggies on the side without the dressing. This way they can choose what they prefer and become familiar with them before adding extra flavor. The veggies could also be sautéed if desired. 

Time:

Prep time: 15 minutes
Cook time: 30 minutes
Yield: 4 serving
Recipe from Super Healthy Kids

Coconut Cream Pie

Ingredients

  • 1/2 (15-ounce) package refrigerated piecrusts
  • 1/2 cup sugar
  • 1/4 cup cornstarch
  • 2 cups half-and-half
  • 4 egg yolks
  • 3 tablespoons butter
  • 1 cup sweetened flaked coconut
  • 2 1/2 teaspoons vanilla extract, divided
  • 2 cups whipping cream
  • 1/3 cup sugar
  • Garnish: toasted coconut

Preparation

Fit 1 piecrust into a 9-inch pie plate according to package directions; fold edges under, and crimp. Prick bottom and sides of piecrust with a fork. Bake according to package directions for a one-crust pie.

Combine 1/2 cup sugar and cornstarch in a heavy saucepan. Whisk together half-and-half and egg yolks. Gradually whisk egg mixture into sugar mixture; bring to a boil over medium heat, whisking constantly. Boil 1 minute; remove from heat.

Stir in butter, 1 cup coconut, and 1 teaspoon vanilla. Cover with plastic wrap, placing plastic wrap directly on filling in pan; let stand 30 minutes. Spoon custard mixture into prepared crust, cover and chill 30 minutes or until set.

Beat whipping cream at high speed with an electric mixer until foamy; gradually add 1/3 cup sugar and remaining 1 1/2 teaspoons vanilla, beating until soft peaks form. Spread or pipe whipped cream over pie filling. Garnish, if desired.