Cowboy Caviar

Cowboy Caviar is packed with colorful, fresh ingredients that also happen to be healthy!  It makes a great salsa, dip or salad topping.

Ingredients:

1/4 cup Olive Oil

1 package Italian Dry Seasoning

2 tablespoons Sugar

Juice of two Limes OR 4 tablespoons of Lime Juice

2 cups Diced Roma Tomatoes

3 cans of your favorite Beans - Drained (you can use Black, Pinto, Garbanzo, Cannellini, Blackeyed Peas, etc.)

1 can Corn, drained

1 Red Onion, diced

1 1/2 cups Assorted Colored Peppers, diced

1 bunch Cilantro, chopped

**Avocado** - Optional

1.  In a large bowl, Whisk together the olive oil, dry seasoning mix, sugar, and lime juice.

2.  Add tomatoes, beans, corn, red onion, and bell peppers.  Stir to combine.

3.  Stir in cilantro.

4.  Cover and chill for at least 1 hour or overnight to blend flavors.

5.  Serve chilled or at room temperature.

**You can add fresh diced avocado right before you serve to prevent it turning brown**

For a printable version of this recipe, please go here:
https://docs.google.com/document/d/13wc2ROrtMh8BHNYsLFjc9tZ9yNMUZ6exYOby5C0fBK0/edit?usp=sharing

Crunchwraps

For Breakfast, Dinner, or Lunch......Enjoy the CRUNCH!!!

Ingredients

Large Flour Tortillas
Lowfat Doritos
1 pound of Ground Turkey or Ground Beef
1 package of Taco Seasoning

"Customizing Ingredients"

Nacho Cheese Sauce
Low Fat Cheddar Cheese
Shredded Romaine Lettuce
Diced Tomatoes
Refried Beans
Onions
Guacamole
Low Fat Sour Cream

1.  Brown your meat in a skillet, then Add taco seasoning according to package directions.  Set aside.

2.  Microwave the flour tortillas for about 10 seconds to warm them up.  This will make wrapping the Crunchwraps easier.  Warm them up one at a time, because they tend to cool off quickly.

3.  Lay out the flour tortilla and begin to Build your Crunchwrap.  Start with Spooning some Cheese Sauce, Refried Beans, and/or Shredded Cheese into the center of the tortilla.  Then Add some seasoned meat.

4.  Continue to Customize your Crunchwrap with Doritos, Sour Cream, and any other ingredients you choose.

5.  Starting with the bottom of the tortilla, Fold the edge up to the center.  Continue doing this in a clockwise or counter-clockwise fashion until all of the tortilla is folded over and the filling is entirely enclosed.

***If the filling is not entirely enclosed and you have an open spot, simply Cut out a circle from another flour tortilla, Place it on the exposed area, then Wrap the tortilla again.

6.  Spray a frying pan with cooking spray.  Then, carefully Place the Crunchwrap in the pan, seam-side down.  Press with a spatula and Cook on medium-low heat for about 2-3 minutes or until the bottom is nice and brown.  Flip and Cook for another 2-3 minutes.

7.  Enjoy!

For a printable version of this recipe, please go here:
https://docs.google.com/document/d/1rKkyA1XMBqZD_3O0Z6zoCfg1eL2HTBe1S-PRVqPsLT8/edit?usp=sharing

Sugar Cookie Fruit Tart

Enjoy this Sweet Fruity Treat!

Ingredients

1 16.5 oz package of Sugar Cookie Dough (or you can use your own homemade dough)

1 3.4 oz box of Vanilla Instant Pudding

1.5 Cups of Milk

1/2 Cup Heavy Whipping Cream OR 1/2 Container of Frozen Whipped Topping

Fruit - Strawberries cut in half, whole Raspberries, whole Blackberries, Kiwi (peeled, sliced, and halved)

1 Tbsp. Seedless Jelly

1 tsp. Water

Making your Fruit Tart

1.  Preheat Oven to 350 degrees.

2.  Press Cookie Dough into appropriate removable bottom Tart Shells or Roll to a desired shape on a sheet pan with parchment paper.

3.  Bake until cookie dough has pulled away from tart shell or cookie feels done - Approximately 12 minutes.

4.  If in a tart shell, let Cool for 3-4 minutes and run a knife around the shell where the dough seems to stick.  Pop the tart out of the shell using the removable bottom.  Let Sit 5 more minutes.

5.  Put the package of Vanilla pudding into a bowl along with the 1.5 cups of Milk.  Mix until smooth.

6.  Take the 1/2 cup of Heavy Whipping Cream and Whip by hand or mixer until soft peaks appear.  Fold into pudding.

7.  Spread the Pudding/Whip Cream mixture on the Cookie Tart.

8.  Layer the Fruit onto the tart as desired.

9. Put the Jelly and Water in a bowl and Heat in the microwave for 20-30 seconds.  Stir until smooth.

10.  Use a pastry brush to Brush Jelly mixture on the fruit to give it a shiny look.

11.  Enjoy!

For a printable version of this recipe, go here:
https://docs.google.com/document/d/1kLZD8z3S-mt0jDh72Bp_v_agqdSKwNxH6pe28TYgC7M/edit?usp=sharing

Creamy Chicken, Spinach, Tortellini, and Mushroom Soup

Hot Soup to keep you warm during the cold winter months...

Ingredients

1 ½ Tbsp. Olive Oil

1 Medium Chopped Yellow Onion

3 Medium Diced Carrots

8 oz. Mushrooms - sliced

3 Cloves of Garlic - chopped

4 ½ Cups Low Sodium or No Sodium Chicken Broth/Stock

3 Cups Diced Cooked Chicken

1 tsp. Dried Oregano

½ tsp. Dried Thyme

¼ Cup Butter

⅓ Cup Flour

2 Cups Milk

½ Cup Fat Free Half and Half

½ Cup Half and Half

8 oz. Three Cheese Tortellini

4 Cups Fresh Spinach

Parmesan Cheese for Sprinkling

Salt and Pepper to Taste

Making your Roux:

1. In a small sauce pan, Melt butter over medium heat.

2. Add flour and cook whisking it constantly for 1 minute.

3. While whisking vigorously, slowly Pour in milk and 1 cup of the Chicken Broth.

4. Bring mixture to a boil and cook 1 minute.

5. Set aside.

After you make your Roux:

1. Saute onions, carrots, and mushrooms in olive oil for 4 minutes.

2. Add garlic and cook an additional 1 minute.

3. Then Add the remaining 3 ½ cups of chicken broth, the oregano, and the thyme.

4. Bring to a boil and then Reduce to medium heat and Simmer for 3 minutes.

5. Add tortellini and let Simmer for another 5 minutes.

6. Stir in your roux, half and half, chicken, and fresh spinach.

7. Reduce heat to low and cover until spinach wilts a bit.

8. Salt and Pepper to taste and Serve with Parmesan Cheese on top.

For a printable version of this recipe, go here:

https://docs.google.com/document/d/1okCo5vwG3eQX9BkJGAbNg2Z6YXC8ZleFxZozNzTugKk/edit?usp=sharing

Holiday Breakfast Braid

A perfect holiday breakfast treat...

Ingredients

1 sheet of Crescent Roll Dough
4 Whole Eggs
3 Egg Whites
3/4 cup diced Green and Red Peppers
1/4 cup diced Onions
1 cup diced Turkey Kielbasa (or your favorite breakfast meat)
1/2 cup cubed Swiss and Cheddar Cheese
1 Tablespoon Butter
1 Egg for Egg Wash
Salt and Pepper to taste

1.  Preheat oven to 375 degrees.

2.  Wisk together 4 whole eggs and 3 egg whites.

3.  Add butter to a skillet and melt it.  Then Add the peppers, onions, and kielbasa and Cook for a couple of minutes.

4.  Add the eggs to the skillet and Cook thoroughly.  Season with salt and pepper.

5.  Place egg mixture in a bowl and let cool.

6.  When mixture is cool, Add cheese cubes and Stir until combined.

7.  Roll out the crescent roll dough a bit so that it stretches out thinner.  

8.  Cut 1 inch strips along the sides of the dough, leaving about 4 inches down the center of the pastry.  Make sure you have an even number of cuts on each side.

9.  Place your egg mixture in the center of the crescent roll dough.

10.  Take a strip from each side of the dough and Fold it over the egg mixture.  Then fold a strip from the opposite side of the dough over and continue this pattern to form the braid.

11.  Beat an egg and then Brush the dough with the egg wash.

12.  Bake in the oven for about 15 minutes or until golden brown.

13.  Enjoy!

***Bonus Clip - "Egg White Blooper"

When the egg white doesn't want to cooperate while filming...

For a printable version of this recipe, go here:
https://docs.google.com/document/d/1jYqGuN9K6FyaK5ssMjxp86hIrwz_KlLkuaI8RTuKO9c/edit?usp=sharing

Light Cajun Chicken Pasta with Veggies

Lunchroom Dabbles...with a bit of a "kick"

Ingredients:

1# Bow Tie Pasta or your favorite type of Pasta

4 large Skinless Boneless Chicken Breasts cut into Strips

1 T. Cajun Seasoning or to taste

1 T. Olive Oil

1 Red Bell Pepper thinly sliced

1 Yellow Pepper Thinly sliced

8 oz of Fresh Mushrooms sliced

1 Onion Thinly Sliced

3 cloves Garlic Minced

2 Roma Tomatoes Diced

2 c. Fresh Spinach

Chopped Parsley for garnish

1 and 1/2 c. Low Sodium Chicken Broth

1/2 c. 1% Milk

1 and 1/2 T. Flour

4 T. Light Cream Cheese

1.  Prep all your vegetables. 

2.  In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. 

3.  Prepare pasta in salted water according to package directions. Drain and rinse, set aside.
***For a gluten-free option - Try using Zoodles!

4.  Season chicken generously with Cajun seasoning and salt.

5.  Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add the chicken. Sauté 5 to 6 minutes or until done, set aside in a Bowl.

6.  Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and mushrooms to skillet, sauté 3-4 minutes. Season with 1/4 tsp salt and fresh cracked pepper to taste.

7.  Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 3 minutes.  Making sure it comes to a boil for the flour to thicken a bit.

8.  Return chicken to skillet; add Fresh Garlic, adjust salt and Cajun seasoning to taste, cook another minute or two until hot.

9.  Add pasta, diced Tomatoes and Fresh Spinach; toss well to coat. Sprinkle with Fresh Parsley.  

Plate it up on Separate Plates or Put on a large platter and watch it disappear.

For a printable version of this recipe, go here:
https://docs.google.com/document/d/1jPyH_QTgxJzvsLQOUIh0HNuq2fd33oueFs2_SQqYQMY/edit?usp=sharing

Mediterranean Chopped Salad

Mediterranean Chopped Salad

ingredients

for the salad:
• 3 c. halved cherry or grape tomatoes (quarter the tomatoes if they are large)
• 2 large English cucumbers or 8 smaller Persian cucumbers, diced

• 2 red bell peppers, seeded and diced
• 2 large carrots, peeled and thinly sliced into coins
• 1 large white onion, diced
• 6 scallions, thinly sliced
• 6 large cloves garlic, minced
• 1/3 c. minced fresh cilantro
• 1/3 c. minced fresh mint
• 1/3 c. minced fresh parsley
• 1 15-oz. can chickpeas (garbanzo beans), rinsed and drained
• 2 c. rough chopped arugula

for the salad dressing:

• 1/4 c. apple cider vinegar
• 1/4 c. extra-virgin olive oil
• 2 tsp. cumin
• 1 tsp. cinnamon
• kosher salt and freshly ground black pepper, to taste
• juice and zest of 3 large lemons

preparation

for the salad:

In a very large bowl, combine all salad ingredients. Fold to combine.

for the salad dressing:

In a small bowl, whisk together all salad dressing ingredients. Pour over salad and fold to combine. Refrigerate for 1 hour before serving, to let flavors mingle.

This salad is most crisp the day it is made, but leftovers can be enjoyed for another day or so. This makes a large amount of salad, great for a big group. Divide all ingredients in half for a smaller salad.

For a printable version of this recipe, go here:
https://docs.google.com/document/d/1TIW31X_xQqpid346aY91tJQ5WNFB1KrsgDM-_OehVac/edit?usp=sharing