Category Archives: Healthful Eating

September 19, 2015 · 7:57 am

Stroganoff with Farfalle

Talk about fusion cooking! I love mixing cuisines, and stroganoff with farfalle is a good example of a fusion recipe. Combining pasta with stroganoff sounds like a marriage of Italy and Russia, doesn’t it?

I use lean ground turkey instead of beef to lower fat and cholesterol, and whole grain pasta to bump up the fiber. For a quick and nutritious one-pot meal, try this skillet recipe. Use whatever pasta you like. I like farfalle (bowtie) pasta, but its cooking time is longer than noodles.

RECIPE

Ingredients:

  • Nonstick cooking spray
  • 1 pound lean ground turkey
  • 6 oz. frozen chopped onion
  • 1 tsp. minced garlic
  • 1 Tbsp. Worcestershire sauce
  • 1 Tbsp. tomato paste
  • ½ tsp. paprika
  • 1 can condensed cream of mushroom soup
  • 1 soup can water or broth
  • 1 8 oz. can mushrooms, rinsed and drained
  • 3 oz. dried whole wheat pasta
  • 1 cup sour cream

 

Directions:

  1. Spray a large skillet with the nonstick cooking spray. Combine turkey and onions in the skillet over medium heat and brown.
  2. Add all other ingredients except pasta and sour cream. Stir to combine.
  3. Stir in the pasta, cover the skillet, and simmer for ten minutes or just until pasta is cooked. (Cooking time depends on size of the pasta)
  4. Remove skillet from heat, let stand 5 minutes, then stir in the sour cream.

 

Yield: 4 servings

©2011 RECIPES FOR RECOVERY by Cheryl Norman

Stroganoff with Farfalle

Stroganoff with Farfalle

Purists would shun canned ingredients in favor of homemade sauce and fresh mushrooms. If you have the time, indulge. But if you’re pressed for time, remember that taking a little help from a canned ingredient to cook your own food still trumps a salt-and-fat-laden drive-thru meal.

1 Comment

Filed under Healthful Eating, mushrooms, pasta dishes, turkey

Tagged as

August 29, 2015 · 7:55 am

Ten Minute Omelet

This slideshow requires JavaScript.

When you are rushed and want a quick yet nourishing meal, think omelettes. Or omelets. However you spell it, you can whip up one in about ten minutes. Eggs are an inexpensive protein. Mixed with vegetables or leftovers and a bit of cheese, eggs can produce quick and satisfying dishes. 

Vary the ingredients. Here is one version of a quick omelet.

Hasty Tasty Herb Parmesan Omelet
Serves Two

Ingredients:

  • 3 eggs
  • 1 Tbsp. milk
  • Salt and pepper to taste 
  • 1/2 cup grated Parmesan cheese 
  • 5-6 leaves fresh basil, sliced into tiny ribbons 
  • Nonstick cooking spray 

Directions:

  • Preheat an 8″ covered skillet over medium-low heat (I use cast iron). Spray with nonstick cooking spray.
  • Whisk together 3 eggs, milk, salt and pepper.
  • Pour egg mixture into heated skillet. Cover and time for five minutes.
  • As mixture firms, gently lift with a spatula to drain uncooked egg into the skillet to cook.
  • Flip the omelet, sprinkle with fresh basil and shredded cheese, cover the skillet, and turn off the burner. Time for four minutes.
  • Fold the omelet in half and cut into two equal servings.

Cooking times may vary.

Leave a comment

Filed under Healthful Eating

Tagged as , , ,

August 1, 2015 · 8:45 am

Your Garden-Variety Dinner

Some of my fondest memories of my father are of our runs together. One day, a couple of years before he died, we stopped near the end of our run at a neighborhood produce stand. Dad bought an assortment of fresh vegetables grown right there in the man’s backyard. I promised to cook whatever he bought. He spent about six bucks, total, and my family sat and ate as if it was Thanksgiving dinner.

We love vegetables, especially locally grown, fresh produce. Our favorite summer dinner is a fresh-from-the-garden vegetable plate. If you haven’t taken advantage of the produce grown in your area, now is the time to indulge.

Don’t restrict your menu. Plan your meals around what looks good and fresh, even if you have two or three green veggies. Corn on the cob, Squash, potatoes, beans, broccoli, tomatoes…it’s all better when fresh-picked. Steam, grill, roast, sauté, or all the above. It’s healthy, tasty, and good for the local economy.

Green beans, roasted potatoes, and vegetable medley, served with a whole wheat roll.

Green beans, roasted potatoes, and vegetable medley with a whole wheat roll.

KITCHEN TIP: Add a little bit of butter for flavor. A tiny amount goes a long way. I freeze butter and use a hand grater to add it to cooked vegetables. Isn’t that a grate idea? 😉

Grate cold butter for easier seasoning.

Grate cold butter for easier seasoning.

3 Comments

Filed under cooking, corn on the cob, Green Beans, Healthful Eating, onions, Quesadillas, Roasted Vegetables, Salads, spinach, tomatoes, Vegetables

Tagged as ,

June 17, 2015 · 10:02 am

Dinner Under Pressure Encore

Cooking several vegetables together in one pot means easier cleanup and faster meals. I made this chicken meal yesterday. No hot oven and few pots and pans to wash!

Dinner Under Pressure

Dinner Under Pressure.

 

Leave a comment

Filed under cooking, Green Beans, Healthful Eating, kitchen equipment, Vegetables

Tagged as