food

Compiled Recipe – Pierogi Soup

Pierogi Soup

Ingredients:
* 4 cups low sodium chicken broth
* 1 can diced tomatoes
* 1 package potato (mini and onion pierogis)
* 6 ounces green beans
* ½ pound kale (or spinach)
* grated parmesan

Procedures:
1) In a saucepan, bring chicken broth and diced tomatoes (including juices) to a boil.

2) Add mini potato and onion pierogies; return to a boil. Add green beans and simmer for 3 minutes.

3) Stir in kale or spinach and cook until just wilted. Serve with Parmesan.

 

food

Compiled Recipe – Detox Diet Soup

Detox Diet Soup

Ingredients:
* 24 ounces cabbage (chopped)
* 1 cup chopped celery
* 1 cup chopped onion
* 1 cup carrot (chopped)
* 2 cups diced tomato (chopped, with juice)
* ½ cup roasted bell peppers (diced)
* 2 tbsp. chopped garlic
* 2 tbsp. tomato paste
* 3 bay leaves
* 1 tsp. dried thyme
* 1 tsp. rubbed sage
* 1 tbsp. balsamic vinegar
* 10 cups vegetable broth
* salt
* black pepper

Procedures:
1) Place all ingredients in a large soup pot and bring to a boil.

2) Reduce heat, cover and simmer for about an hour, or until vegetables are as tender as you like.

Note:
* Recipe is adapted from Palatable Pastime.

* Brand of ingredients used may impact the nutritional information of this recipe , resulting in different SmartPoints value.

 

 

food

Compiled Recipe – Brown Bibimbap Rice

Brown Bibimbap Rice

Ingredients:
* 500 grams sukiyaki-cut beef
* 1 small pear, peeled and pureed
* 3 tbsp. low sodium soy sauce
* 2 tbsp. brown sugar
* 1 tbsp. sriracha
* 2 tbsp. canola oil
* 6 tbsp. sesame oil
* 3 tbsp. garlic, minced
* 2 tsps. soy sauce
* 3 cups water
* 1 cup zucchini, sliced into rounds then into strips
* 1 cup bean sprouts, cleaned, washed and drained
* 1 cup shiitake mushrooms, fresh, julienned
* 1 cup carrots, peeled and julienned
* 1 cup spinach leaves, packed
* 4 cups brown rice
* 4 fried eggs
* gochujang (to serve)

Preparations:
1) Prepare the beef: Combine all ingredients in a medium bowl. Marinate, covered, in the refrigerator for at least 20 minutes or overnight.

2) When ready to cook, heat canola oil in a large frying pan. Cook beef until slightly caramelized. Set aside.

3) Combine sesame oil, garlic and soy sauce in a large bowl. Set aside.

4) Pour water into a pot and bring to a boil. In separate batches, blanch zucchini, bean sprouts, mushrooms, carrots and spinach. Toss blanched vegetables and mushrooms in the prepared garlic and soy sauce mixture. Set aside.

5) Place 1 cup of rice in a serving bowl. Arrange vegetables, mushrooms and cooked beef on top. Top with a fried egg. Repeat with remaining ingredients to make 3 more bowls. Serve with gochujang on the side.

food

Compiled Recipe – Chicken Shawarma

Chicken Shawarma

Ingredients:
* ½ cup plain yogurt
* 1 clove garlic, chopped finely
* 1/8 tsp. pepper
* 1/8 tsp. sea salt
* ½ tsp. ground allspice
* 1 tbsp. lemon juice
* 300 grams chicken breast fillets, sliced into 3 x ½ -inch strips
* 1 tsp. canola oil
* 4 (6 inch) tortillas, warmed
* 80 grams cucumber, peeled and sliced thinly
* 40 grams tomatoes, peeled and sliced thinly
* 5 grams parsley, finely chopped
* 1/8 tsp. paprika
* ¼ tsp. lemon zest
* 1 ½ tbsp. mango puree
* 2 tbsp. low fat mayonnaise
* 1 tbsp. yogurt
* ½ tbsp. crunchy peanut butter
* 1 small clove garlic

Preparations:
1) Combine yogurt, garlic, pepper, salt, allspice and lemon juice in a bowl; mix well. Add chicken and marinate for at least 2 hours.

2) Heat oil in a pan. Sauté chicken for 10 to 12 minutes or until done. Divide into 4 portions; set aside.

3) Make the vegetable filling: Combine all ingredients in a bowl. Divide into 4 portions; set aside.

 

4) Make the mango-garlic sauce: Combine all ingredients in a food processor or blender. Process until smooth.

5) To assemble: spoon 1 portion chicken and vegetable filling on a tortilla. Drizzle mango-garlic sauce on top. Fold sides of tortilla and secure with a toothpick or wrap shawarma in foil. Repeat with remaining ingredients.

food

Compiled Recipe – Slow Cooker Minestrone Soup

Slow Cooker Minestrone Soup

Ingredients:
* 3 sticks celery, chopped
* 3 small carrots, peeled and sliced
* 2 small zucchini, quartered and sliced
* ½ large onion, chopped
* ½ pound green beans, trimmed and cut into thirds
* 2 cans kidney beans, rinsed and drained
* 4 cups unsalted broth
* 4 cloves garlic, minced
* 1 to 28 oz. can diced tomatoes
* 1 to 14 oz. can crushed tomatoes
* 1 ½ tsp. kosher salt
* ½ tsp. black pepper
* 2 tbsp. red wine vinegar
* ½ tsp. dried basil
* ½ tsp. dried oregano
* 8 ounces whole wheat elbow pasta, cooked according to package directions
* parmesan cheese and black pepper serving

Preparations:
1) Put all ingredients, except for the pasta and parmesan cheese, in a large slow cooker. Cook on high for 4 hours or on low for 6-8 hours. Stir in cooked pasta and serve with parmesan cheese shavings and a sprinkle of black pepper.

2) Enjoy!

food

Compiled Recipe – Cheesy Vegetable Gratin

Cheesy Vegetable Gratin

Ingredients:
* 1 small head broccoli, florets only
* 1 small head cauliflower, florets only
* 1 large carrot, peeled, roughly chopped
* ½ cup all-purpose cream
* 1 (250 gram) pack evaporated milk
* ½ cup quick melting cheese, grated
* ½ cup parmesan cheese, grated
* ½ cup mozzarella, shredded
* salt and pepper (to taste)

Preparations:
1) Pre-heat oven to 400◦F.

2) Bring a pot of water to a boil then lower to a simmer. Season with salt. Blanche broccoli, cauliflower and carrot in the boiling water for 1 minute. Drain and transfer to a medium baking dish (about 8”x5”). Set aside.

3) Meanwhile, in a medium saucepan over medium heat, heat cream and evaporated milk. Add cheeses and stir until melted. Season with ground black pepper to taste. Pour over vegetables and top with cheese mix.

4) Bake in the oven until cheese mix has melted or until beginning to brown. Serve while hot.

 

food

Compiled Recipe – Easy Sukiyaki Beef

Easy Sukiyaki Beef

Ingredients:
* 1 ¼ cup water, divided
* ¼ cup soy sauce
* ¼ cup brown sugar
* 1 tsp sesame oil
* ½ kilo beef, sukiyaki cut
* 1 small red onion, peeled, thinly sliced
* 2 cloves garlic, peeled, thinly sliced
* 1 small carrot, peeled, sliced
* 1 pack young corn, sliced diagonally
* 1 cup kangkong leaves
* salt (to taste)

Preparations:
1) Make Sukiyaki sauce: Mix ½ cup water, soy sauce, sugar and sesame oil in a bowl. Stir until sugar is dissolved. Set aside.

2) Meanwhile, boil remaining water in a frying pan over high heat. Season beef with salt and pepper to taste. Add beef and cook, stirring, until no longer pink. Transfer beef to a bowl. Add and cook onion, garlic, carrot, corn and kangkong. Transfer to bowl with beef. Pour in sukiyaki sauce and serve with steamed rice or boiled rice noodles.

food

Compiled Recipe – Easy Beef Curry

Easy Beef Curry

Ingredients:
* 2 tbsp cooking oil
* 3 cloves garlic, chopped
* 1 large onion, chopped
* 2 thumb-sized ginger, cut into strips
* ½ kilo beef, use beef chucks, cut into large strips
* 2 cups coconut cream
* ¼ cup fish sauce
* 3 tbsp yellow curry powder
* 1 tsp sugar
* 1 cup water
* 2 medium potatoes, cut into wedges
* 1 large carrot, cut into wedges
* salt (to taste)
* ground black pepper (to taste)

Preparations:
1) In a medium-sized pan, pre-heat oil and sauté garlic, onion and ginger.

2) Add the beef chuck and brown on all sides. Pour in the coconut cream , fish sauce, curry powder, sugar and water. Let it simmer until beef is tender or about 30 minutes. Add water if needed.

 

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Compiled Recipe – Super Dirty Rice

Super Dirty Rice

Ingredients:
* 3 tbsp vegetable oil
* 250 grams ground pork
* 5 bacon strips, chopped
* 1 cup white onions, finely chopped
* 1/3 cup celery, finely chopped
* 1/3 cup green bell peppers, chopped
* 1 ½ tbsp Cajun seasoning
* 3 cups day old cooked rice

Preparations:
1) Heat vegetable oil in a pan over medium heat. Sauté ground pork and bacon strips until browned. Add white onions, celery, green bell peppers and Cajun seasoning; sauté for 3 minutes.

2) Add 3 cups day old cooked rice. Toss well and stir until rice is warmed through. Serve hot.

 

food

Compiled Recipe – No Cook Tuna Tacos

No Cook Tuna Tacos

Ingredients:
* 2 (95 gram) cans tuna flakes, in vegetable oil, drained
* 1 tsp sweet paprika
* 1 tsp sugar
* 2 tbsp taco seasoning
* 1 medium head iceberg lettuce, julienned
* 1 medium red onion, chopped finely
* 6 medium tomatoes, cored and chopped finely
* 1/3 cup cheddar cheese, grated
* 12 crunchy taco shells

Preparations:
1) Make the tuna filling: Mix together tuna flakes, sweet paprika, sugar and taco seasoning in a bowl until well combined.

2) Assemble the tacos: Evenly divide tuna filling, iceberg lettuce, red onion, tomatoes and cheddar cheese among crunchy taco shells. Serve immediately.