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Recipes With Haste That Don’t Skimp on Taste

#JEETJET  #LISTENTOLESLIE

Nichol asked about my fav, healthy make-ahead recipes. I am a big fan of make once and enjoy many times. #onestopshopping  I am also not a big recipe person as I typically take a look at the #wealthonmyshelf and go from there- but here are my go-tos.

Always start with produce of some kind: beans, greens, canned tomatoes, cabbage, carrots, spinach, mushrooms

Add in the carbs/grains: rice, pasta, quinoa, corn

Throw in some protein: chicken, ground turkey, eggs, fish, lean meat, tofu or edamame

Finish with some fat: oil, peanut butter, nuts or seeds, avocado

I like plant-forward recipes so they tend to be produce-heavy and can be made with or without animal protein such as chicken, turkey, meat.

These recipes can be made ahead and then eaten or frozen to enjoy later for intuition from your kitchen!

VEGETARIAN CHILI

1 bag Texturized vegetable protein ( Bob’s Red Mill )
1 large bottle tomato or spicy V8 juice
1 -15 ounce can of diced tomatoes with chilies added
Taco seasoning- 1 packet
1 15 oz can kidney beans, drained, rinsed
1 15 oz can black beans, drained, rinsed
1 15 oz can corn , drained, rinsed
Chili powder to taste
Hot Sauce to taste
1 cup shredded Cheddar cheese
Guacamole if desired

Pour the TVP into a large bowl and add the tomato juice. Soak 20-30 minutes. Add the taco seasoning, stir. Once the tomato juice has absorbed, spoon the TVP mixture into a microwave safe bowl, and mix in the tomatoes, beans, corn and seasonings. Cook on high for 5-7 minutes or until heated through. Top with shredded cheese if desired and guacamole and serve with tortilla chips, over rice, in a tortilla, or over a baked potato or with cornbread. Serves 8

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MICROWAVE CORNBREAD

1-1/4 cups flour
¾ cup cornmeal
¼ cup sugar
2 teaspoons baking powder
½ teaspoon salt
1 cup skim milk
¼ cup vegetable oil
1 egg, beaten

Combine dry ingredients in a bowl. Stir in milk, oil and egg, mixing until dry ingredients are moistened. Pour batter into ungreased 9-inch pie plate or round microwaveable cake pan. Microwave on HIGH for 5-6 minutes. Rotate pan after 2 minutes. Let stand for 5 minutes before serving. Serves 8.

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Creamy, Beany Broccoli Carrot Soup

Yield: 4 servings

1 TBSP olive oil
1 pound broccoli, cut into small pieces
½ pound carrots, peeled and cut into small pieces
1 onion, chopped
2 cloves garlic, minced
4 cups of chicken broth
3/4 cup plain Greek yogurt-full fat
½ cup shredded extra sharp Cheddar cheese
1 15 ounce can of cannellini beans, drained, rinsed
Salt and pepper to taste
Dash of cayenne pepper
Dash of nutmeg
2 cups cooked white or brown rice
2 cups of Roasted chicken breast, thigh or combination- shredded

Directions

Heat the olive oil in a medium pot over medium-high heat.  Add onions and garlic and sauté until golden. Add broccoli , carrots , and chicken broth and bring to a boil. Lower heat to a simmer and cook until broccoli and carrots are tender.

Puree the cannellini beans in a blender. Add the broccoli-broth mixture, Greek yogurt, shredded Cheddar, spices and puree until smooth. After spooning into bowls, add 1/3-1/2 cup shredded chicken and 1/3-½ cup rice to each bowl 

YIELD: 4-6 servings

GROUND TURKEY LENTIL/MUSHROOM STEW

Ingredients

1 pound ground turkey breast
A can of lentils, drained and rinsed
½ leek, chopped finely
8 ounces shiitake mushrooms, sliced thin
1 pound mini multicolored potatoes, rinsed, halved ( skin on)
1 can of fire roasted tomatoes
A 10-ounce bag of baby spinach, chopped
Parmesan cheese
Salt- to taste
Cracked Pepper- to taste
Italian seasoning- 1 Tablespoon
Olive oil

Instructions

Preheat the oven to 350 degrees. In a bowl toss the potatoes with a splash of olive oil, salt and pepper and cook until done.- about 20 minutes. Set aside. In a pan, add 1 Tablespoon olive oil and cook the ground turkey with a little salt and pepper until done. Set aside. In a large pan, saute the leek in olive oil until soft , then add the mushrooms and cook until tender. Add in the lentils, tomatoes, potatoes and spinach, salt, pepper and Italian seasoning and cook until spinach wilts. Spoon into bowls and top with grated Parmesan. YIELD: 4-6 servings

 

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Leslie Bonci

Leslie Bonci is a Pittsburgh-based registered dietitian, sports dietitian and owner of Active Eating Advice by Leslie Bonci. She works with professional athletes ) surreal people) and real people to help them strategize, optimize and realize their goals. Leslie is an author, blogger and media expert. She and her husband Fred reside in Point Breeze and are the parents of two sons and grandparents to 3 little ones. 

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