Healthy Cooking Part 2

These are the recipes from my class. Enjoy!

Corn Chowder with Sweet Potatoes

3 cups 1% milk
1 (8.5 oz) box Jiffy corn muffin mix
1 Tbsp extra virgin olive oil
1 onion, chopped fine
2 stalks celery or bok choy (with leaves), chopped
3 garlic cloves, minced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
2 quarts chicken broth
2 large sweet potatoes or yams, peeled and cubed
3 cups frozen corn
1/2 cup chopped fresh parsley (or 2 Tbsp dried parsley)
salt and pepper, to taste

Mix milk and muffin mix in bowl until well combined. Meanwhile, heat oil in large pot over medium heat. Add onion and celery and cook until softened, about 8 minutes. Stir in garlic, cumin and oregano and cook until fragrant, about 1 minute. Add broth and sweet potatoes. Bring to boil, reduce heat, and simmer until sweet potatoes are just tender, about 8 minutes. Stir in milk, corn, and muffin mixture and simmer until soup thickens. Stir in parsley and season with salt and pepper.

(Adapted from www.sisterscafe.blogspot.com)

Fruity Baked Oatmeal

3 cups rolled oats
3/4 cup packed brown sugar
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon ground cinnamon
3 eggs whites, lightly beaten
1 cup 1% or skim milk
1/2 cup applesauce
2 Tbsp canola oil
1 apple, peeled and chopped (tart or sweet)
3/4 cup chopped peaches, pears, or apricots
3/4 cup fresh or frozen blueberries or blackberries

In a large bowl, combine the oats, brown sugar, baking powder, salt, and cinnamon. Combine the eggs, milk, applesauce and oil; add to the dry ingredients. Stir in the fruit. Pour into an 9-inch square baking dish coated with non-stick cooking spray. Bake, uncovered at 350 degrees F for 40-60 min or until a knife inserted into the center comes out clean. Cut into squares. Serve with milk if desired.

(Adapted from recipe courtesy Kelly Smith)

Asian Lettuce Wraps

1 pound 93% lean ground beef or ground turkey
1 onion, diced
2 Tbsp fresh minced ginger
1 Tbsp fresh minced garlic (2 cloves)
2 stalks bok choy (with leaves), finely sliced
1 sweet red bell pepper, chopped
10 cremini or button mushrooms, thinly sliced
2 Tbsp soy sauce
Romaine, iceberg, or bibb lettuce leaves

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add meat and onion; cook until meat is browned and onion is soft, breaking up meat as it cooks, about 5-7 minutes. Drain. Add ginger, garlic, bok choy, pepper, mushrooms, and soy sauce; cook stirring occasionally, at least 5 minutes, until vegetables are tender. Spoon 1/2 cup mixture onto each lettuce leaf. Top with extra soy sauce if desired.

(Adapted from www.weightwatchers.com)

Crock Pot Spinach Lasagna

4 cups spinach, washed
2 cups sliced cremini (or button) mushrooms
1/2 cup chopped marinated artichoke hearts
1/2 cup pureed carrots, cauliflower, or squash
3/4 cup (3 oz) shredded part skim mozzarella cheese
1 cup (4 oz) shredded Parmesan cheese, divided
1 (15 oz) carton lowfat or fat free cottage cheese
2 egg whites, lightly beaten
1 Tbsp Italian seasoning
1 (26 oz) jar spaghetti sauce
1 (8 oz) can tomato sauce
1 (12-14 oz) package firm tofu, drained and diced (optional)
1 (8 oz) package whole wheat lasagna noodles, uncooked (9-12 noodles)

1. Steam spinach, covered, 3 minutes or until spinach wilts. Drain, squeeze dry, and coarsely chop. Combine spinach, mushrooms, artichoke hearts, and vegetable puree in a medium bowl; set aside.
2. Combine mozzarella, 1/2 cup of the Parmesan, cottage cheese, egg whites, and Italian seasoning in a medium bowl, stirring well.

3. Combine pasta sauce, tomato sauce, and tofu in a medium bowl.

4. Spray large slow cooker with cooking spray and spread 1 cup pasta sauce mixture in the bottom. Arrange 2-3 noodles over sauce, breaking as needed. Top with 1 cup cheese mixture and 1 cup spinach mixture. Layer sauce, 2-3 noodles, cheese, and spinach again. Layer sauce, 2-3 noodles, remaining cheese and remaining spinach. Finish with another layer of sauce, 2-3 noodles, and remaining sauce. Sprinkle top with remaining 1/2 cup Parmesan cheese. Cover and cook on LOW 5 hours or until done.

(Adapted from Cooking Light Slow Cooker Cookbook)

Crispy Southwest Wraps

1 cup cooked brown rice, warm or at room temperature
1 can black beans, rinsed and drained
1 green onion, finely sliced (white and green parts)
1/2 red or green pepper, diced
1/4 cup fresh cilantro, chopped
juice of 1 lime
1/2 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic salt
1 cup shredded mozzarella or 2% cheddar cheese
6 medium whole wheat tortillas

Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients except for cheese. Sprinkle cheese over tortillas, leaving 1/2-inch border around edges, then arrange rice mixture down the center of each tortilla. Roll stuffed tortillas, leaving edges open. Spray the tortillas cooking spray or brush lightly with olive oil. Heat a large non-stick skillet (or panini maker) over medium heat for 1 minute. Arrange 2 wraps, seam-side down, in pan and cook until golden brown and crisp, about 2-3 minutes per side. Transfer to a plate and repeat with remaining wraps. Serve with salsa or homemade Guacamole--yum!

Fresh Guacamole


2 avocados, mashed
1 jalapeño, minced (optional)
1/4 cup cilantro leaves, chopped
1 small tomato diced
kosher salt to taste
squeeze of a lemon or lime


Mix together and enjoy!

(Adapted from www.sisterscafe.blogspot.com)