- Fresh (or fresh frozen) veggies & fruit as much as possible
- Whole grains
- Minimally processed food
- Organic when possible and affordable
- Lower calorie dishes preferred
1 1/2 vegetable bullion cubes
16 oz whole wheat pasta (I also use the organic brown rice pasta from TJ’s but it doesn’t taste that great the next day)
4 small caribe (or any potatoes (about 1 lb)
1 tbsp olive oil
2 tbsp dried basil
5 cloves garlic, minced
1 cup vegetable broth/stock
1 lemon juiced
4 cups amaranth or fresh spinach, washed and chopped if leaves are large
1 15 oz can cannellini beans
salt and pepper to taste
1 tbsp fresh basil (optional)
2 tbsp fresh chives (optional)
1) Add water to a large pot. Bring to a boil.
2) Slice potatoes: quarter, then slice lengthwise, 1/4”.
3) Once water is boiling, add bullion cubes. Stir until they're dissolved. Add potatoes and pasta (in that order). Cover. Cook until pasta is al dente and potatoes are tender/cooked all the way through. Drain and return to pot.
In the meantime...
4) In a small bowl, combine dried basil and olive oil. Mix. Set aside
5) In large skillet, heat oil over medium heat. Add basil and warm through. Add garlic. Cook for 1 or 2 minutes, until fragrant and it just starts to brown.
6) Add vegetable broth and lemon juice, scraping bottom of pan with your spoon to get all the good stuff mixed in.
7) Add greens. Stir until just wilted. Add beans with just a bit of the bean water. Stir and simmer for 2 to 3 minutes. Salt and pepper to taste.
8) In the large pasta pot (assuming it will leave room for you to stir), add sauce to the pasta/potatoes and mix it all together.
9) Garnish with fresh basil and chives if you have them lying around. I had just a few leaves of basil and barely an ounce of chives I needed to use. That’s why they’re in there.
1 15 oz. can diced tomatoes
2 cans Rotel (comes in several flavors: original, mild, Mexican, hot)
1 15 oz. can corn, drained
1 15 oz. can black beans, drained
1 15 oz. can kidney beans, drained
1 15 oz. can refried beans, fat free
2 9.75 oz. cans of white meat chicken, drained
1 packet taco seasoning mix
1-2 packets Ranch dressing powder mix (I use one, less salty)
Place all ingredients in a crockpot (break up chicken as you put it in crockpot for best results) and simmer on HIGH for about 1 ½ - 2 hours. Stir the mixture several times during the cooking process.
Serve with shredded fat free cheese (or your favorite cheese). One cup is an ample serving when you add the cheese. You can also top with crumbled baked tortilla chips, fat free sour cream or avocado.
Katie's Contribution: Slow Cooked Braised Pork with Roasted Tomatillo
4lb boneless pork shoulder or butt
2 cups tomatillo or salsa verde
2 1/3 cups reduced sodium chicken broth
1 large onion
1 1/3 tsp. cumin seeds or ground cumin
4 plum tomatoes
2/3 cup cilantro
1. Trim and discard pork surface fat. Cut meat apart following layers of fat around muscles to trim fat. Cut into 2" chunks and rinse with cold water. Place in a 5 qt slow cooker and cook on high.
2. Combine tomatillo, broth, onion & cumin in saucepan and bring to boil over high heat. Pour over meat, then add tomatoes and stir gently. Place lid on slow cooker and cook for 6-7 hours until meat pull apart easily.
3. Using a slotted spoon, transfer pork into a large bowl. Cover and keep warm. Pour sauce and vegetables into skillet & skim fat. Bring to boil over high heat. Boil skimming froth periodically for 20 minutes. Add pork and cilantro while heating through.
4. Serve over rice/quinoa (cook per package instructions) and garnish with sour cream and cilantro.