Healthy Meatloaf

Ingredients

• cooking spray

• 1 tablespoon olive oil

• 1 green bell pepper, diced

• 1/2 cup diced sweet onion

• 1/2 teaspoon minced garlic

• 1 pound extra-lean (95%) ground beef

• 1 cup whole wheat bread crumbs

• 2 large eggs

• 3/4 cup shredded carrot

• 3/4 cup shredded zucchini

• salt and ground black pepper to taste

• 1/4 cup ketchup, or to taste

• Add all ingredients to list

Directions

• Prep: 15 m

• Cook: 45 m

• Ready In: 1 h

1. Preheat oven to 400 degrees F (200 degrees C). Spray a 9x5-inch loaf pan with cooking spray.

2. Heat olive oil in a skillet over medium heat; cook and stir green bell pepper and onion in the hot oil until onion is transparent and bell pepper is softened, 5 to 10 minutes. Add garlic and cook until fragrant, 1 to 2 minutes.

3. Combine ground beef, bread crumbs, eggs, carrot, zucchini, salt, pepper, and bell pepper mixture in a large bowl; mix well using your hands. Press meat mixture into the prepared loaf pan.

4. Bake in the preheated oven until no longer pink in the center, 35 to 40 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Spread ketchup on the top of the meatloaf and continue baking until bubbling, about 5 minutes more.

Footnotes

• Tip

• Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

Nutrition Facts

Per Serving: 377 calories; 20.1 g fat; 24 g carbohydrates; 26.4 g protein;157 mg cholesterol; 457 mg sodium. 

Orange Salmon

Ingredients

• 2 oranges, sliced into rounds
• 1 onion, thinly sliced
• 1 1/2 tablespoons olive oil
• 5 (6 ounce) salmon fillets
• 1 tablespoon lemon pepper

• 1 1/2 teaspoons garlic powder
• 1 tablespoon dried parsley
• 1/2 cup orange juice
• 1 1/2 tablespoons lemon juice
• 1 tablespoon honey

Directions

• Prep: 15 min

• Cook: 40 min

• Ready In: 55 min

1. Preheat the oven to 400 degrees F (200 degrees C).
2. In a small bowl or cup, stir together the lemon pepper, garlic powder, and dried parsley. Place the slices from one of the oranges in a single layer in the bottom of a 9x13 inch baking dish. Place a layer of onion slices over the orange. Drizzle with a little bit of olive oil, and sprinkle with half of the herb mixture.
3. Place the dish in the preheated oven, and roast for about 25 minutes, or until the onions are browned and tender. Remove the dish from the oven, and increase the temperature to 450 degrees F (220 degrees C).
4. Push the onion and orange slices to the outer edge of the baking dish, and place the salmon fillets in the center. Season with the remaining half of the herb mixture. Whisk together the orange juice, lemon juice and honey in a small bowl. Pour evenly over the salmon.
5. Bake for 12 to 15 minutes in the preheated oven, or until the salmon is opaque in the center. Remove fillets to a serving dish, and discard the roasted orange. Garnish fillets with roasted onions and fresh orange slices.

Nutrition Facts

Per Serving: 345 calories; 14.9 g fat; 17.4 g carbohydrates; 34.7 g protein; 93 mg cholesterol; 353 mg sodium. 

Slow-Roasted Char with Fennel Salad

INGREDIENTS

• ½ cup unseasoned rice vinegar

• 1 tablespoon sugar

• 1 teaspoon caraway seeds

• 2 teaspoons kosher salt, plus more

• 6 garlic cloves, thinly sliced

• 1 small fennel bulb, thinly sliced on a mandoline, divided

• 1¼ pounds arctic char or salmon fillet

• 4 tablespoons olive oil, divided

• Freshly ground black pepper

• 1 tablespoon fresh lemon juice

• 1 tablespoon chopped preserved lemon peel

• ½ cup dill fronds

RECIPE PREPARATION

• Preheat oven to 300°. Bring vinegar, sugar, caraway seeds, 2 tsp. salt, and ⅓ cup water in a small saucepan to a simmer over medium heat, stirring to dissolve sugar. Remove from heat and add garlic. Let sit until garlic is slightly softened, 10–15 minutes.

• Add half of fennel and toss to coat. Let sit until fennel softens slightly and tastes pickled, 8–10 minutes.

• Meanwhile, place char in a 2- or 3-qt. baking dish and coat with 1 Tbsp. oil; season with salt and pepper. Roast until flesh easily flakes apart and a paring knife inserted into fish meets no resistance, 15–18 minutes.

• Drain fennel mixture; discard liquid. Toss in a small bowl with lemon juice, preserved lemon, remaining 3 Tbsp. oil, and remaining fennel; season with salt and pepper. Mix in dill.

• Serve char topped with fennel salad.

• Do Ahead: Garlic and fennel can be pickled 1 day ahead. Cover and chill.

Low-Fat Baked Chicken!

Ingredients

• 4 skinless, USDA Certified Organic boneless chicken breasts
• 4 cups plain organic non-fat yogurt

• 2 cups cornflakes cereal

Directions

1. Preheat the oven to 350 degrees F (175 degrees C).
2. Crush the cornflake crumbs between 2 pieces of wax paper.
3. Dip the chicken breasts in the yogurt, coating both sides. Roll in crushed cornflake crumbs to coat all sides, then place in a 9x13 inch baking dish. Bake the chicken in the preheated oven for 30 minutes.

Nutrition Facts
Per Serving: 280 calories; 1.5 g fat; 31.2 g carbohydrates; 38.2 g protein; 73 mg cholesterol; 313 mg sodium. 

Asian Chicken Salad!

INGREDIENTS

For the dressing:

1. 1 teaspoon minced garlic
2. 1/4 cup reduced-sodium soy sauce
3. 2 tablespoons rice vinegar
4. 1 1/2 tablespoons honey
5. Pinch of ground ginger

For the salad:

1. 1 cup cooked chicken breast, chopped or shredded
2. 1 cup shelled edamame beans, cooked according to package directions and cooled
3. 2 medium bell peppers, diced
4. 1 cup shredded carrots
5. 4 cups tricolor coleslaw mix
6. 1/2 cup chopped cilantro
7. 3 green onions, chopped, optional
8. 1/4 cup toasted almonds, optional
9. 1 tablespoon sesame seeds, optional

DIRECTIONS

1. Mix the garlic, soy sauce, rice vinegar, honey, and ginger in a small bowl to make the dressing.
2. Place the chicken, edamame, bell peppers, carrots, and coleslaw mix in a large bowl. Toss to combine.
3. Add the dressing to the salad, and combine until the salad is fully coated. Add the cilantro, and mix again.
4. Sprinkle the green onions, toasted almonds, and sesame seeds on top, if desired.
5. Serve immediately, or let it chill for the best taste possible.

Be sure to exercise, eat right and use USDA Certified Organic Skin Care products to compliment your healthy lifestyle. 

Japanese Style Green Beans

Ingredients

1 tablespoon canola oil

1 1/2 teaspoons sesame oil

1 pound fresh green beans, washed

• 1 tablespoon soy sauce
• 1 tablespoon toasted sesame seeds
• Add all ingredients to list

Directions

• Prep

  5 m

• Cook

  15 m

• Ready In

  20 m

1. Warm a large skillet or wok over medium heat. When the skillet is hot, pour in canola and sesame oils, then place whole green beans into the skillet. Stir the beans to coat with oil. Cook until the beans are bright green and slightly browned in spots, about 10 minutes. Remove from heat, and stir in soy sauce; cover, and let sit about 5 minutes. Transfer to a serving platter, and sprinkle with toasted sesame seeds.

Nutrition Facts

Per Serving: 97 calories; 6.6 g fat; 8.9 g carbohydrates; 2.7 g protein; 0mg cholesterol; 233 mg sodium. 

Carrot Cake Oatmeal!

Ingredients

• 2/3 cup chopped fresh pineapple
• 1/2 cup sliced carrot
• 1 teaspoon water
• 2/3 cup almond milk

• 1/2 cup old-fashioned oats
• 1/2 teaspoon ground cinnamon (optional)
• 1/2 teaspoon ground ginger
• 1 tablespoon chopped walnuts
• Add all ingredients to list

Directions

• Prep Time : 10 Min

• Cook : 3 Min

• Ready In: 13 Min

  Combine pineapple, carrot, and water over low heat until carrots and pineapple are partially softened.

1. Stir almond milk, oats, cinnamon, and ginger into the bowl. Cook over low heat for a few minutes until oats are tender. Top with walnuts..
2. Cook's Notes:

• Substitute pecans for the walnuts if desired.
• If using frozen carrots and pineapple, defrost

Nutrition Facts:
Per Serving: 305 calories; 9.4 g fat; 50.1 g carbohydrates; 7.9 g protein; 0 mg cholesterol; 111 mg sodium.

Roast Beef and Horseradish Cream on Pear!

Mix together 1 tablespoon low-fat sour cream and 1 teaspoon prepared horseradish. Dividing evenly, top ½ sliced pear with 3 slices deli roast beef, the horseradish cream, and fresh herbs (such as chervil, parsley, or tarragon).

149 calories | 3 g fiber | 15 g protein | 4 g fat

Healthy Holiday Egg Nog

• 2 or 3 raw eggs
• Your milk of choice (You can use cow's milk, almond, coconut, or even rice milk), enough to fill your glass or mug

• A dash of nutmeg or vanilla
• Honey to taste
• One scoop of whey protein powder (optional)

Serving Size: 1

1. Put the eggs, milk, honey, and whey protein powder (if using) in a mug or glass. Add a dash of vanilla or nutmeg.
2. Use a hand blender to blend the mixture until frothy. Consume immediately.

Vegetable Garden Soup!

Ingredients

• 4 tablespoons olive oil
• 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
• 2 tablespoons finely minced garlic
• Kosher salt
• 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
• 2 cups peeled and diced potatoes
• 2 cups fresh green beans, broken or cut into 3/4-inch pieces
• 2 quarts chicken or vegetable broth
• 4 cups peeled, seeded, and chopped tomatoes
• 2 ears corn, kernels removed
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup packed, chopped fresh parsley leaves
• 1 to 2 teaspoons freshly squeezed lemon juice

Directions

Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.

Low-Calorie Vinaigrette Dressing!

• 1 cup olive oil 
• 1/4 cup white vinegar 
• 1 teaspoon garlic powder 
• 1 teaspoon onion powder 
• 1 teaspoon salt 
• 1/2 teaspoon black pepper 

What To Do:

1. Place all ingredients in a medium bowl. Using a whisk, mix until well blended.
    
2. Serve immediately, or cover and chill until ready to use.

Makes 1-1/4 cups dressing.

Notes

ENDLESS OPTIONS: Go ahead and experiment by changing or adding things to this basic recipe to give it lots of different accents. For example, to make it more Italian, use balsamic vinegar and season with oregano. For a French flair, use red wine vinegar and season with tarragon. For a citrusy version, use lemon or lime juice in place of the vinegar.

SERVING TIP: If the olive oil in the dressing turns cloudy after chilling, let it stand at room temperature for a few minutes then whisk again before serving.

Vegetarian Chili!

• 1 tablespoon olive oil
• 1/2 medium onion, chopped
• 2 bay leaves
• 1 teaspoon ground cumin
• 2 tablespoons dried oregano
• 1 tablespoon salt
• 2 stalks celery, chopped
• 2 green bell peppers, chopped
• 2 jalapeno peppers, chopped
• 3 cloves garlic, chopped

• 2 (4 ounce) cans chopped green chile peppers, drained
• 2 (12 ounce) packages vegetarian burger crumbles
• 3 (28 ounce) cans whole peeled tomatoes, crushed
• 1/4 cup chili powder
• 1 tablespoon ground black pepper
• 1 (15 ounce) can kidney beans, drained
• 1 (15 ounce) can garbanzo beans, drained
• 1 (15 ounce) can black beans
• 1 (15 ounce) can whole kernel corn
• Add all ingredients to list

Directions

• Prep: 15 min

• Cook: 1 h 15 min

• Ready In: 1 h 15 min

1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Greek Chicken Pasta

Organic and All Natural Ingredients

• 1 (16 ounce) package linguine pasta
• 1/2 cup chopped red onion
• 1 tablespoon olive oil
• 2 cloves garlic, crushed
• 1 pound skinless, boneless chicken breast meat - cut into bite-size pieces
• 1 (14 ounce) can marinated artichoke hearts, drained and chopped
• 1 large tomato, chopped

• 1/2 cup crumbled feta cheese
• 3 tablespoons chopped fresh parsley
• 2 tablespoons lemon juice
• 2 teaspoons dried oregano
• salt and pepper to taste
• 2 lemons, wedged, for garnish
• Add all ingredients to list

Directions

Prep Time: 15 minutes

Cook Time: 15 minutes

Ready Time: 15 minutes

Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until tender yet firm to the bit, 8 to 10 minutes; drain.

1. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; saute until fragrant, about 2 minutes. Stir in the chicken and cook, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 5 to 6 minutes.
2. Reduce heat to medium-low; add artichoke hearts, tomato, feta cheese, parsley, lemon juice, oregano and cooked pasta. Cook and stir until heated through, about 2 to 3 minutes. Remove from heat, season with salt and petter and garnish with lemon wedges.

Healthy Blueberry Pancakes!

Ingredients (Makes 6 Servings)

• 1½ cups white whole-wheat flour 
• 2 teaspoons baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• 1 large egg
• 1½ cups buttermilk 

• 2 tablespoons canola oil
• 1 tablespoon sugar
• 2 teaspoons orange zest
• 1 teaspoon vanilla extract
• 1 cup fresh (or frozen) blueberries

Preparation

• Active
  50 m
• Ready In
  1 h

• Whisk flour, baking powder, baking soda and salt in a large bowl. Whisk egg, buttermilk, oil, sugar, orange zest and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Stir in blueberries. Resist overmixing—it will make the pancakes tough. Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender. Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about ¼ cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

• Make Ahead Tip: To make ahead: The mixture of dry ingredients can be stored airtight for up to 1 month; the batter can be refrigerated for up to 1 day; cooked pancakes can be frozen airtight, in a single layer, for up to 3 months. Reheat in the microwave or oven.
• Tips: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.
• No buttermilk? You can make “sour milk” as a substitute: mix 1 tablespoon lemon juice or vinegar to 1 cup nonfat milk; let stand for about 10 minutes before using.
• Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Nutrition information

• Serving size: 2 (4-inch) pancakes
• Per serving: 174 calories; 5 g fat(1 g sat); 3 g fiber; 27 g carbohydrates; 6 g protein; 7 mcg folate; 29 mg cholesterol; 7 g sugars; 2 g added sugars; 77 IU vitamin A; 3 mg vitamin C; 144 mg calcium; 4 mg iron; 378 mg sodium; 142 mg potassium
• Nutrition Bonus: Iron (22% daily value)
• Carbohydrate Servings: 2
• Exchanges: 1 starch, 1 fat

Healthy Granola & Fruit Recipe

Ingredients

Time: 1 h 10 m
Servings: 16Calories: 213 

• 3 cups old-fashioned oats
• 2 cups quick oats
• 1/2 cup toasted wheat germ
• 1/4 cup maple syrup

• 2 tablespoons Mazola® Corn Oil
• 2 tablespoons pure vanilla extract
• 4 teaspoons ground Saigon cinnamon
• 1/2 teaspoon ground nutmeg
• 1 cup dried cranberries (or raisins or other dried fruit)

Directions

1. Combine old fashioned oats, quick oats, pecans and wheat germ in a large bowl. Combine maple syrup, oil, vanilla, cinnamon and nutmeg in a small bowl. Pour over oat mixture, stirring to coat. Spread mixture evenly on greased baking sheet.
2. Bake at 300 degrees F for 50 to 60 minutes, stirring every 15 minutes, until oats are toasted.
3. Remove from oven and stir in dried fruit. Cool in pan on wire rack. Store in airtight container.
4. Serving suggestion: To make yogurt parfaits, layer 6 ounces vanilla yogurt, 1/2 cup mixed fresh or frozen fruit and 1/4 cup granola.

Pumpkin Pancakes!

• 2 cups all-purpose flour
• 2 tablespoons brown sugar
• 1 tablespoon white sugar
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup pumpkin puree
• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground allspice
• 1 egg
• 1 1/2 cups milk
• 2 tablespoons vegetable oil
• 2 tablespoons lemon juice
• 2 teaspoons grated lemon zest
• 1 teaspoon vegetable oil

• Combine flour, brown sugar, white sugar, baking powder, baking soda, and salt in a large mixing bowl and whisk together for two minutes to aerate.
• In a separate bowl, combine pumpkin puree, cinnamon, ginger, allspice, egg, milk, 2 tablespoons of vegetable oil, lemon juice, and lemon zest. Mix in the flour mixture, and stir just until moistened. (Do not over mix.)
• Coat skillet with 1 teaspoon vegetable oil over medium heat.
• Pour batter into skillet 1/4 cup at a time, and cook the pancakes until golden brown, about 3 minutes on each side.

Apple Walnut Salad with Cranberry Vinaigrette

Ingredients

(10 servings/ 274 cals)
   
1/2 cup chopped walnuts

1/4 cup cranberries

1/4 cup balsamic vinegar

1 cup red onion chopped

1 tablespoon white sugar

1 tablespoon Dijon-style prepared mustard

1 cup vegetable oil

salt and pepper to taste

10 cups mixed salad greens, rinsed and dried

2 Red Delicious apples, cored and thinly sliced

Directions

Preheat the oven to 350 degrees F (175 degrees C). Spread the walnuts out on a baking sheet in a single layer. Bake for 8 to 10 minutes in the preheated oven, or until lightly toasted.
In a food processor, combine the cranberries, vinegar, onion, sugar, and mustard. Puree until smooth; gradually add oil, and season with salt and pepper.

In a salad bowl, toss together the greens, apples, and enough of the cranberry mixture to coat. Sprinkle with walnuts, and serve.

Enjoy

Grilled Salmon with Mustard & Herbs

Salmon cooks over a bed of lemon and fresh herbs to infuse it with flavor and keep the fish tender and moist. We like a blend of thyme, tarragon and oregano, but any of your favorite herbs will work. Make it a meal: Serve with grilled new potatoes tossed in an herb vinaigrette and steamed green beans.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 40 minutes

INGREDIENTS

• 2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
• 20-30 sprigs mixed fresh herbs, plus 2 tablespoons chopped, divided
• 1 clove garlic
• 1/4 teaspoon salt
• 1 tablespoon Dijon mustard
• 1 pound center-cut salmon, skinned (see Tip)

• PREPARATION

1. Preheat grill to medium-high.
2. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
3. Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon is opaque in the center, 18 to 24 minutes. Wearing oven mitts, carefully transfer foil and salmon back onto the baking sheet. Cut the salmon into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).

TIPS & NOTES

• Tip: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. 

NUTRITION

Per serving: 212 calories; 12 g fat (2 g sat, 4 g mono); 67 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 261 mg sodium; 428 mg potassium.

Nutrition Bonus: Vitamin C (17% daily value), Omega-3s.

Carbohydrate Servings: 0

Exchanges: 3 lean meat

Quinoa and Roasted Pepper Chili

A bowl of spicy Quinoa and Roasted Pepper Chili guarantees to take the chill off a cold winter's day. This vegetarian chili is loaded with fresh vegetables, pinto beans, and quinoa and gets its zing from poblano chiles.

• Yield:

  Serves 4 (serving size: 1 1/2 cups)

Ingredients

• 2 red bell peppers
• 2 poblano chiles
• 4 teaspoons olive oil
• 3 cups chopped zucchini
• 1 1/2 cups chopped onion
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin

• 1/2 teaspoon Spanish smoked paprika
• 1/2 cup water
• 1/3 cup uncooked quinoa, rinsed
• 1/4 teaspoon kosher salt
• 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
• 1 cup low-sodium vegetable juice

Preparation

1. Preheat broiler.

2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.

3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

Nutritional Information

Amount per serving

• Calories 258 
•  
• Fat 6.3 g 
•  
• Satfat 0.9 g 
•  
• Monofat 3.6 g 
•  
• Polyfat 1.2 g 
•  
• Protein 9.7 g 
•  
• Carbohydrate 42.1 g 
•  
• Fiber 9.8 g 
•  
• Cholesterol 0.0 mg 
•  
• Iron 3.7 mg 
•  
• Sodium 430 mg 
•  
• Calcium 108 mg 

Bean and Kale Ragu

• Prep Time: 10 Min
• Cook Time: 1 H 15 Min
• Ready In: 1 H 15 Min
• Recipe By:Stefanie N

"Simmer leafy green kale, canned tomatoes with chile peppers, onions, garlic, spices, and fresh herbs with plump, white canned cannellini beans to make this savory, Italian-inspired ragu or vegetable stew."

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 1 pound kale, stems removed and leaves coarsely chopped
• 1 (14 ounce) can diced tomatoes with green chile peppers
• 2 cloves garlic, minced
• 1 1/2 cups water
• 2 bay leaves
• 1/4 teaspoon ground cumin
• 1 teaspoon onion powder
• 2 (15 ounce) cans canned cannellini beans, drained and rinsed
• 1 tablespoon chopped fresh oregano
• 1 teaspoon chopped fresh basil
• salt and ground black pepper to taste

Directions:

1. Heat the olive oil in a large deep skillet over medium-high heat. Add the onions and kale. Cook and stir until the onions become transparent and the kale wilts and reduces in volume, 5 to 7 minutes.
2. Reduce the heat to medium. Stir the tomatoes and green chiles, garlic, water, bay leaves, cumin, and onion powder into the kale mixture. Simmer the vegetable mixture until the kale is soft, about 1 hour. Stir in the cannellini beans and continue simmering until beans are heated through, about 10 minutes. Stir in the oregano and basil. Add salt and pepper to taste.