Healthy Recipes

Each week two recipes will be provided, courtesy of JRMC Nutrition Services.

Earn one point for trying a NYNY recipe of the week. (Max. two points per week)

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Jan. 6 – 12

FLOURLESS PUMPKIN MUFFINS

  • 1 cup pumpkin puree
  • 1/2 cup pure maple syrup
  • 2 eggs
  • 1 tbsp. vanilla extract
  • 1/4 cup almond butter or 3 tbsp melted coconut oil
  • 1/4 cup unsweetened vanilla almond milk
  • 2 1/4 cups rolled oats
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 tsp. cinnamon
  • 1/2 cup dark chocolate chips

Servings: 12

Temperature: 350°

Cook time: 27 minutes

Preheat the oven to 350° and then grease or line muffin tin for 12 muffins. Use a food processor or blender on pulse to convert the 2 1/4 cup oats into a consistent flour texture. The texture should be slightly grainy. Dump into a small bowl and set aside.

Start with wet ingredients and layer everything except the chocolate chips into a blender or food processor. Blend for 30 seconds or until smooth.

Using a spoon, gently stir the chocolate chips into the batter. Pour batter into muffin tin. Fill each about 3/4th of the way full. Bake for 22 minutes or until lightly golden brown.

Cool for 10 to 15 minutes

VEGGIE WHITE CHICKEN CHILI

  • 16 oz. shredded chicken breasts, cooked
  • 3 (14 oz.) cans great northern beans, drained and rinsed
  • 2 (4 oz.) cans chopped green chilies
  • 4 cups (32 oz.) low-sodium chicken broth
  • 1 medium onion, chopped
  • 2 medium jalapeno peppers, seeded and minced
  • 2 limes, juiced
  • 1 tsp. olive oil
  • 4 garlic cloves, minced
  • 1 1/2 tsp. ground coriander
  • 1 tbsp. ground cumin
  • 1 tsp. chili powder
  • 1/4 cup cilantro, finely chopped
  • 3 tbsp. plain Greek yogurt
  • 1 tsp. salt
  • 1/2 tsp. black pepper

Servings: 6

Cook time: 50 minutes

Heat oil over medium-high heat in a large pot or Dutch oven. Add garlic and onion; cook and stir occasionally until softened, about five minutes. Stir in chilies, jalapenos, cumin, coriander, chili powder, salt and pepper. Cook and stir occasionally for five minutes. Add in beans and broth; bring to a simmer. Cook and stir occasionally for 20 minutes. Mix in chicken, lime juice and cilantro. Cook for an additional five minutes.

Place a dollop or 1/2 tbsp. of sour cream or plain Greek Yogurt on each serving, then serve.

Jan. 13 – 19

VEGGIE BURRITO BOWLS

  • 1 cup brown or wild rice, uncooked; quinoa may be used a substitution
  • 2 tbsp. olive oil
  • 6 spring onions, finely chopped
  • 5 garlic cloves, minced
  • 2 bell peppers, any color
  • 24 cherry tomatoes, halved
  • 2 tsp. hot chili powder
  • 1 tbsp. smoked paprika
  • 1 can (425 g.) black beans, drained
  • Salt and pepper to taste
  • 2/3 cup grated cheddar cheese
  • 1 tbsp. fresh coriander, chopped

Servings: 4

Cook time: 25 minutes

Boil rice or quinoa according to instructions. Meanwhile, heat the oil in a large, deep frying pan and cook the onions, garlic and pepper over a medium heat for five minutes. Add cherry tomatoes, chili powder and paprika; cook for a few more minutes. Smash the tomatoes slightly with a spoon to release their juices. Add black beans and season to taste.

Once rice or quinoa is cooked, drain and add to bean mixture. If the mixture seems dry, add a dash of water.

When the mixture is hot and combined, serve topped with grated cheese and fresh coriander.

SMOKY CHICKPEA, RED LENTIL & VEGETABLE SOUP

  • 2 tbsp. olive oil
  • 1 medium yellow onion, finely chopped
  • 4 garlic cloves, minced
  • 1 large carrot, diced
  • 1/4 tsp. smoked paprika
  • 3/4 tsp. ground  cumin
  • 4 cups low-sodium vegetable or chicken broth
  • 1 (14.5 oz.) can diced tomatoes
  • 1/3 cup red lentils
  • 1/2 tsp. dried thyme
  • 2 bay leaves
  • 1 tsp. salt
  • 1/4 tsp. black pepper
  • 1 (14.5 oz.) can chickpeas, drained and rinsed
  • 1 cup cooked vegetables, such as frozen peas or chopped green beans

Servings: 6

Cook time: 30 minutes

In a large pot, heat oil over medium heat. Add onions and cook, stirring occasionally until soft – about five minutes. Add garlic, carrots, smoked paprika and cumin; cook and stir frequently so the garlic doesn’t brown, about an additional two minutes.

Add broth, diced tomatoes, red lentils, thyme, bay leaves, salt and pepper and bring to a boil. Cover the pot and reduce the heat to a simmer. Cook for 10 minutes. Add the chickpeas, cover the pot and cook an additional 10 minutes. Remove bay leaves. Then, transfer two cups of soup into a blender and puree until smooth. Add pureed soup back into the pot and stir. Taste and adjust seasoning if necessary. If you would like the soup to be thicker, puree a little more soup. Add the cooked vegetables, frozen peas or chopped green been and simmer until the soup is hot and the vegetables have been warmed through.

Ladle the soup into bowls and serve.

Jan. 20 – 26

CROCK POT SWEET GARLIC CHICKEN

  • 2 lbs. chicken breasts
  • 1 cup brown sugar
  • 2/3 cup apple cider vinegar
  • 1/4 cup lemon-lime soda
  • 6 garlic cloves, minced
  • 2 tbsp. soy sauce
  • 1/2 tsp. salt
  • 1 tsp. black pepper
  • 2 tbsp. cornstarch
  • 2 tbsp. water
  • 1/2 tsp. red pepper flakes

Servings: 6

Cook time: 60 minutes

In a mixing bowl, combine brown sugar, vinegar, soda, garlic, soy sauce, salt and pepper. Place chicken pieces at the base of a crock pot, then pour prepared mixture on top of the chicken. Cover and cook on low for six to eight hours, or on high for four hours.

Transfer chicken pieces into saucepan and drizzle remaining sauce on top. Cook chicken over medium-high heat with red pepper flakes until sauce begins to boil.

Dissolve cornstarch in water, add to the chicken and stir well. When the sauce starts to thicken and forms into a glaze, remove the pan from heat and let cool for five minutes.

Serve with wild rice or quinoa.

6 INGREDIENT MEXICAN STYLE QUINOA

  • 1/2 cup dry quinoa, rinsed
  • 1 (15 oz.) can of black beans, drained and rinsed
  • 1 cup salsa
  • 1 cup corn kernels
  • 1 tsp. chili powder
  • 2 avocados, peeled and diced

Servings: 4

Cook time: 30 minutes

Add one cup of water and quinoa to a medium pot; bring to a boil over medium-high heat. Reduce heat to a simmer, cover and cook until moisture is absorbed; 12 to 15 minutes. Turn off heat and leave quinoa covered on the burner for an additional five minutes.

Add black beans, salsa, corn and chili powder to quinoa. Salt and pepper to taste. Toss mixture to combine. Add diced avocado and gently toss, then serve. This dish can also be enjoyed cold.

Jan. 27 – Feb. 2

BAKED CARROT CHIPS

  • 2 lbs. carrots
  • 1/4 cup olive oil or melted coconut oil
  • 2 to 3 tsp. salt to taste
  • 1 tsp. ground cumin
  • 1 tsp. ground cinnamon

Servings: 8

Temperature: 425°

Cook time: 45 minutes

Preheat oven to 425° F. Line baking pans with parchment paper and set aside.

Trim carrot tops off. Slice carrots paper-thin, beginning on the thick end; carrots should be sliced to create elongated slices. A mandolin slicer may be used on the smallest setting.

Place carrot slices in a large bowl and add oil, salt, cumin and cinnamon. Toss mixture to thoroughly coat slices. Then lay slices in a single layer on the baking sheets.

Bake for 12 to 15 minutes until the edges begin to curl up and crisp. Then flip over and bake for an additional five to eight minutes until crisp. Once cool, store in airtight container for up to two weeks.

SLOW COOKER VEGETABLE SOUP

  • 2 lbs. ground beef, optional
  • 1/2 medium onion, diced
  • 2 cups fresh or frozen mixed vegetables
  • 2 cups fresh or frozen lima beans
  • 2 cups fresh or frozen corn
  • 2 cups carrots, sliced
  • 4 (15 oz.) cans diced tomatoes
  • 1 (15 oz.) can tomatoes and okra
  • 2 cups water
  • 1 tsp. salt to taste
  • 1/2 tsp. black pepper

Servings: 8

Cook time: 4 hours 15 minutes

Cook ground beef, if using, and onions until browned. Add to slow cooker along with all other ingredients. Cook for four hours on a low setting. Add additional salt and pepper to taste.

Serve. May top each serving with leftover baked carrot chips.

Feb. 3 – 9

SKILLET SWEET POTATOES

  • 3 medium sweet potatoes, peeled and cubed
  • 2 garlic cloves, minced
  • 1/2 to 1 tsp. salt to taste
  • 2 tbsp. parsley, chopped
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. coconut oil

Servings: 4

Cook time: 30 minutes

Heat up a skillet with oil, add potatoes and stir. Cook for 15 minutes or until tender. Stir often to not burn potatoes. Add minced garlic, salt, cinnamon and parsley. Stir repeatedly and cook for an additional four minutes. Stir often to not burn the garlic.

Notes: This dish may be roasted in the oven as well. Simply add all ingredients, stirred, to a roasting pan and bake at 425° F for about 25 to 35 minutes. Time may vary depending on oven type and width of chopped potatoes.

SLOW COOKER STUFFED PEPPERS

  • 6 bell peppers, any color; tops cut off and seeded
  • 1 lb. lean ground beef or turkey, uncooked
  • 1 cup rice, cooked
  • 1 cup canned black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1 cup red enchilada sauce
  • 3/4 cup shredded Mexican cheese, plus more for topping
  • 1/2 tbsp. chili powder
  • 1/2 tsp. ground cumin
  • salt and pepper to taste

Servings: 6

Cook time: 6 hours 10 minutes

Spray bottom of slow cooker with nonstick cooking spray. Place peppers inside. Then, in a large bowl, combine ground beef or turkey, rice, black beans, corn, enchilada sauce, cheese, seasoning and a sprinkle of salt and pepper. Place filling into the cavity of each pepper.

Cook on high heat setting for two to three hours or on low heat setting for four to six hours, until the meat is cooked through.

Feb. 10 – 16

BUFFALO CHICKEN MEATBALLS

  • 1 lb. ground chicken
  • 1 egg
  • 3/4 cup panko breadcrumbs
  • 1/4 cup Frank’s buffalo wing sauce
  • 2 green onions, sliced
  • 2 oz. goat cheese, crumbled

Servings: 24

Temperature: 350°

Cook time: 25 minutes

Preheat oven to 350° F. Begin heating an oven-safe skillet on the stove over medium heat. Place chicken, egg, breadcrumbs, buffalo sauce and almost all of your green onions in a bowl. Stir and combine.

Using your hands, form the mixture into 24 meatballs. Tip: keeping your hands wet will help the chicken from sticking.

Once skillet is hot, add a little olive oil. Then add half of the meatballs. Brown the meatballs on all sides. Remove from pan and brown the rest of the meatballs. Add the first half back into the skillet and bake for eight to 10 minutes or until cooked through.

Serve with buffalo sauce, crumbled goat cheese and the remaining green onions.

FLOURLESS BLACK BEAN AVOCADO BROWNIES

  • 1 large egg
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1/2 medium ripe avocado
  • 1 tbsp. vanilla extract
  • 2/3 cup dark brown sugar, packed
  • 2/3 cup unsweetened cocoa powder
  • 1 tsp. coconut oil
  • 1/2 tsp. baking soda
  • 1/4 tsp. baking powder
  • 1/3 cup chocolate chips, plus 2 tbsp. for sprinkling

Servings: 12

Temperature: 350°

Cook time: 35 minutes

Preheat oven to 350° F. Grease an 8″x8″ pan. Place egg, black beans, avocado, vanilla and brown sugar in a food processor and process until smooth. Add in cocoa powder, coconut oil, baking soda and baking powder; process again until smooth. The batter should be thick; however, if the batter is too thick and won’t process, add one to two tablespoons of almond milk, water or coffee. The batter needs to be thick in order to produce fudgy brownies.

Fold in chocolate chips. Transfer to prepared pan. Spread batter evenly through pan using a spatula. Sprinkle remaining chocolate chips over batter.

Bake for 22 to 30 minutes or until knife inserted in center comes out mostly clean. Brownies should not be overbaked. The top of the batter should be completely set and no longer move. Cool pan completely and cut into 12 bars, then serve.

Feb. 17 – 23

BROCCOLI CHEDDAR QUINOA BITES

  • 3/4 cup quinoa, rinsed
  • 1 1/2 cups vegetable broth
  • 2 eggs, lightly beaten
  • 2 cups broccoli florets
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 1/2 cups shredded cheddar cheese
  • 1/2 tsp. paprika

Servings: 33

Temperature: 350°

Cook time: 45 minutes

In a medium saucepan, combine quinoa and broth and cook according to package directions. Allow to cool.

In a food processor or blender, add the broccoli, onion and garlic and pulse until fine. Set aside. Combine cooled quinoa, eggs, broccoli mixture from food processor into a large bowl with cheese and paprika.

Preheat oven to 350° F. Spray mini-muffin tins with cooking spray. Place a heaping spoonful of quinoa mixture into prepared muffin tin. Bake for 15 to 20 minutes or until edges turn golden brown. Remove from oven and allow to cool for five minutes. Gently remove from pan to cool completely, then serve.

SWEET POTATO & KALE CHILI

  • 2 medium sweet potatoes, peeled and chopped into 1″ cubes
  • 1 tbsp. olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 red chili, finely chopped
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. ground cinnamon
  • 1 tsp. ground cumin
  • 1 (15 oz.) can kidney beans, drained and rinsed
  • 1 (15 oz.) can diced tomatoes
  • 2 cups kale, packed
  •  salt and pepper to taste

Servings: 4

Cook time: 50 minutes

Heat oil in a large saucepan and add sweet potatoes, onion and garlic. Cook on medium heat for five minutes until the onions have softened and are slightly translucent.

Stir in chili, cayenne pepper, cinnamon and cumin and cook for a couple of minutes. Add the kidney beans and chopped tomatoes and stir to coat the vegetables thoroughly. Then, simmer gently for 30 to 35 minutes. Add water if mixture becomes too thick.

Add kale in at the last five minutes of cooking. Turn off heat. Salt and pepper to taste, then serve.

Feb. 24 – Mar. 2

SLOW COOKER CHICKEN FAJITAS

  • 2 lbs. boneless chicken breasts
  • 1 (14 oz.) can diced tomatoes with green chilies
  • 1 red, orange and green bell pepper, julienned
  • 1 yellow onion, sliced
  • 4 garlic cloves, minced
  • 2 tsp. chili powder
  • 2 tsp. ground cumin
  • 1 tsp. paprika
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 2 tbsp. lime juice
  • 1 tbsp. honey
  • sour cream or plain Greek yogurt
  • salsa
  • shredded cheddar cheese
  • flour tortillas

Servings: 8 – 10

Cook time: 6 hours 15 minutes

Pour half of the canned tomatoes in bottom of the crockpot and spread in an even layer. Top with half of the peppers and half of the onion slices. Sprinkle garlic in and top with chicken breasts. Sprinkle chili powder, cumin, paprika, salt and pepper over chicken breasts. Top chicken with remaining canned tomatoes, peppers and onion.

Cover and cook on low heat for six to eight hours or on high heat for three to four hours, until chicken is cooked through and vegetables are tender. Remove chicken and shred. Ladle out one to two cups of broth from the crockpot and discard.

In a small bowl, whisk together lime juice and honey. Add to crockpot along with the chicken. Gently toss to combine. Serve warm with tortillas, salsa, shredded cheese and other desired toppings.

HONEYCRISP SALAD

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup unsweetened apple juice or apple cider
  • 2 to 3 tbsp. honey
  • 1 tbsp. lemon juice
  • 1/2 tsp. salt
  • pepper to taste

 

Salad:

  • 3 medium Honeycrisp apples, thinly sliced
  • 1/2 of a fresh lemon, juiced
  • 12 oz. salad greens; may include spring mix, baby spinach, arugula or baby romaine
  • 1 cup pecan halves, toasted
  • 3/4 cup dried cranberries or cherries; may substitute 1/3 cup of cranberries and 1/3 cup of cherries
  • 4 oz. blue cheese, crumbled

Servings: 8 – 10

Cook time: 15 minutes

To prepare Apple Cider Vinaigrette, measure oil, apple cider vinegar, apple juice or cider, honey, lemon juice, salt and pepper into a mason jar. Tightly screw on lid and shake vigorously until everything is thoroughly combined. Alternatively, briskly whisk the ingredients together in a medium bowl or blend them in a blender or food processor.

To assemble the salad, place apple slices in a large plastic bag and squeeze the lemon juice over them. Close bag and shake to coat. In a large salad bowl, layer salad greens, apple slices, pecans, dried cranberries and blue cheese. Just before serving, dress with Apple Cider Vinaigrette and toss until salad ingredients are evenly coated, then serve.