Fitness Food and You

This was my first time ever making stuffed peppers and I loved them!! I used half the cheese and lean, grass fed chopped meat. This is a wonderful winter dish!! Use red, yellow and orange peppers–you’ll love the colors!

ingredients

½ c. uncooked rice

2 tbsp. extra-virgin olive oil, plus more for drizzling

1 medium onion, chopped

1 tbsp. tomato paste

3 cloves garlic, minced

1 lb. lean ground beef

1 (14.5-oz.) can diced tomatoes

1 tsp. dried oregano

Kosher salt

Freshly ground black pepper

6 colorful bell peppers, tops and cores removed

1 c. shredded Monterey jack

Freshly chopped parsley, for garnish

directions

Preheat oven to 400°. In a small saucepan, prepare rice according to package instructions. In a large skillet over medium heat, heat oil. Cook onion until soft, about 5 minutes. Stir in tomato paste and garlic and cook until fragrant, about 1 minute more. Add ground beef and cook, breaking up meat with a wooden spoon, until no longer pink, 6 minutes.

Return beef mixture to skillet, then stir in cooked rice and diced tomatoes. Season with oregano, salt, and pepper. Let simmer until liquid has reduced slightly, about 5 minutes.

Place peppers cut side-up in a 9″-x-13″ baking dish and drizzle with oil. Spoon beef mixture into each pepper and top with Monterey jack, then cover baking dish with foil.

Bake until peppers are tender, about 35 minutes. Uncover and bake until cheese is bubbly, 10 minutes more.

Garnish with parsley before serving.

 (Adapted from a recipe found on delish.com)

This is the easiest recipe EVER because you throw everything into one pot and you’re done. I used chicken with bones for extra flavor. (4 skinless thighs and 1/2 skinless chicken breast).  JUST AMAZING! A wonderful hearty and healthy dish!

ingredients

2 pounds boneless skinless chicken parts, cut into 3 to 4 large chunks (50/50 mix of breasts and thighs)

1 small yellow onion, chopped small

2 large garlic cloves, minced

1 tablespoon ground cumin

1 ½ teaspoons dried oregano

1-1 ½ teaspoons fine sea salt

1 to 2 jalapeños or other fresh hot pepper, minced, or a ground chili powder of your choice, to taste

1, 28-ounce can crushed tomatoes, fire-roasted

2 cups small dried beans, such as black beans or small red beans

5 cups water (can replace all or part with broth)

To serve: Lime wedges, sour cream or Mexican crema, finely chopped white onion or thinly sliced scallion, chopped cilantro, corn or flour tortilla chips, and hot sauce

directions

On the stove:  Place beans and water in a large stock pot or Dutch oven. Bring to a boil for 1 minute, remove from heat, cover and let stand 1 hour.

Add all the other ingredients to pot and simmer, on low, until the beans are tender, about 2 hours. Stir occasionally.

In a slow-cooker: On HIGH for 4 1/2 to 5 hours or on LOW for 8 to 10.

In an InstantPot or electric pressure-cooker: At high pressure for 30 minutes; manual release works fine. This is the cooking time for small beans (small red and regular black beans, which are small). If you’re using beans that are larger, you might need 35 minutes.

To finish: The chicken will likely have fallen apart, but you can help it along by reaching into the pot with two forks and shredding it to your desired texture. (For a pressure cooker, this is barely necessary; you can break up the chicken with the back of a spoon.) Taste and adjust seasonings. Serve with fixings of your choice.

(adapted from a recipe found on https://smittenkitchen.com)

This is a delicious and FUN soup recipe that you can make your own. I swapped the breakfast sausages for spicy chicken sausage and added more bok choy. I also used ramen noodles instead of the wonton wrappers. Next time I make this, I’m going to add scallion and mushrooms. Play around and enjoy!!!

ingredients

1 teaspoon safflower oil

1 tablespoon thinly sliced garlic (from 2 cloves)

1 heaping tablespoon ginger matchsticks (thinly sliced from a 1-inch piece)

4 cups low-sodium chicken broth

2 tablespoons finely chopped cilantro leaves, stems reserved

2 tablespoons reduced-sodium soy sauce

12 ounces uncooked breakfast sausage, casings removed

12 ounces baby bok choy (2 medium or 3 small), roughly chopped

12 wonton wrappers, quartered diagonally

Chili-garlic sauce, (optional)

directions

Heat oil in a medium saucepan over medium-high; add garlic and ginger and cook until fragrant, 30 seconds. Add broth, 2 cups water, cilantro stems, and 1 tablespoon soy sauce. Bring to a boil, then reduce heat to low and simmer, partially covered, 20 minutes. Remove and discard cilantro. Meanwhile, in a medium bowl, combine chicken, remaining 1 tablespoon soy sauce, and cilantro leaves. Roll mixture into 1-inch meatballs.

Return broth mixture to a simmer; stir in bok choy, then remove from heat. Gently add meatballs. Cover; let stand until meatballs are puffed and cooked through, 5 to 6 minutes. Drop wonton wrappers into soup, one at a time, stirring occasionally to prevent sticking. Divide soup among 4 bowls; serve with chili-garlic sauce.

(Adapted from a recipe found on http://www.marthastewart.com)