Recipe of the Week
These recipes are proof that healthy meals can be fun and easy to make!
 
Peanut Noodles
The ingredients for this anchor meal can be purchased from the Good Food Bus for only $10-$12!  Check out the Good Food Bus mobile food market at BIW, now through Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).​


Photo credit:  kitchenaid.com

Serves 4

INGREDIENTS

Sauce:
  • 3 tablespoons peanut butter
  • 2 tablespoons low sodium soy sauce
  • 1 garlic clove, minced
  • 3/4 tablespoon lime juice
  • 1/2 teaspoon crushed red pepper flakes

  • 8 ounces whole grain fettuccine
  • 2 cups broccoli
  • 2 tablespoons green onions, chopped
  • 1 cup shredded cabbage
  • 1 cup shredded carrots
  • 1 cup red pepper, cut into strips

INSTRUCTIONS
  1. In a large pot, bring salted water to a boil.
  2. While waiting, make the sauce: Place all the sauce ingredients in a bowl. Add 3 tablespoons of water and whisk.
  3. When the water boils, add the broccoli and boil for a minute. Remove the broccoli from the pot and place into a sauce pan.
  4. Bring the same water back to a boil and cook the pasta - be careful not to overcook the pasta.
  5. Add the drained pasta to the sauce pan with the broccoli. Pour the sauce over the pasta and mix well.
  6. Add the shredded cabbage, carrots and red pepper. Mix well.
  7. Garnish with the green onions, then serve.




Black Bean Orzo Salad

The ingredients for this anchor meal can be purchased from the Good Food Bus for only $10-$12!  Check out the Good Food Bus mobile food market at BIW, now through Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).​


Photo credit:  thepioneerwoman.com

Serves 4

INGREDIENTS

  • 4 cups fresh spinach
  • 1/4 cup fresh cilantro, chopped
  • 2 medium tomatoes, seeded and chopped
  • 1/4 cup green onion, chopped
  • 2 cans low-sodium black beans, rinsed and drained
  • 1 portion ripe olives, sliced and drained
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon cumin, ground
  • 1/2 teaspoon pepper
  • 1/8 teaspoon salt
  • 1 1/2 cups orzo, cooked

INSTRUCTIONS

  1. Mix beans, olives, tomatoes, onions and cilantro in a large bowl.
  2. Mix oil, lime juice, cumin, pepper and salt; toss with bean mixture.
  3. Add in pasta (cooked).
  4. Let sit for 1 hour to blend flavors.
  5. Serve at room temperature.

TIP:  Serve on spinach to add extra veg!




Cream of Zucchini, Carrot and Cucumber Soup
Check out the Good Food Bus mobile food market at BIW from July-Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).

Photo credit: skinnytaste.com

Serves 4

INGREDIENTS
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 zucchini, cut into 1/2 inch rounds
  • 3 carrots, peeled and sliced
  • 2 cucumbers, peeled, cored and sliced
  • 1 tablespoon curry powder
  • 3 cups canned low sodium chicken (or veggie) broth
  • 1 cup 1% lowfat milk
  • 1 tablespoon olive oil

INSTRUCTIONS
  1. Add olive oil to large soup pot. Add onions and garlic and sautée until the garlic is browned and the onions are transparent.
  2. Add additional vegetables and broth. Bring to a boil, then simmer, covered, for 20 minutes.
  3. Remove from the heat. Allow to cool. Using a food processor or blender, puree the mixture.
  4. Return to pot; add milk. Heat briefly and then serve.



Sweet Potato and Black Bean Burrito
Check out the Good Food Bus mobile food market at BIW from July-Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).


Photo credit: tastykitchen.com

Serves 4

INGREDIENTS
  • 3 cups peeled, cubed sweet potatoes
  • 3-1/2 cups diced onions
  • 2 garlic cloves, minced (chopped finely)
  • 1/3 cup lightly packed cilantro leaf
  • 1 can low sodium black beans
  • 1 teaspoon fresh green chili pepper, minced
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon olive oil
  • 1 teaspoon ground cumin
  • fresh salsa
  • 1/2 teaspoon salt
  • 1 teaspoon ground coriander
  • 4 whole wheat tortillas

INSTRUCTIONS
  1. Preheat oven to 350 degrees.
  2. Place the sweet potatoes in a medium saucepan with water to cover. Cover and bring to a boil, then simmer until tender, about 10 minutes. Drain and set aside.
  3. While the sweet potatoes are cooking, warm the oil in a medium skillet and add the onions, garlic, and chile.
  4. Cover and cook on med-low heat until the onions are tender, about 7 minutes.
  5. Add the cumin and coriander and cook for 2-3 minutes. Remove from heat and set aside.
  6. In a food processor, puree the black beans, cilantro, lemon juice, salt, and cooked sweet potatoes.
  7. Transfer the mixture into a bowl and mix in the cooked onions and spices.
  8. Lightly oil a large baking dish. Spoon 2/3 - 3/4 cup filling onto the center of a tortilla, roll it up, and place it seam down on the baking dish. Cover with foil + bake for 30 minutes.
  9. Serve topped with salsa.





Chickpea Curry
Check out the Good Food Bus mobile food market at BIW from July-Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).


Photo credit: laaloosh.com

Serves 4

INGREDIENTS

Rice
  • 3 cups salted water
  • 2 cups brown rice
Curry
  • 16 oz chickpeas
  • 1 onion, diced
  • 1 teaspoon fresh ginger, minced
  • 5 garlic cloves
  • 1-3 teaspoons curry powder
  • 1/2 teaspoon salt
  • 1 medium tomato
  • 2 tablespoons olive oil
  • water

INSTRUCTIONS
  1. Cook rice: bring water to a boil, then add dry rice. Return to boil; then cover and reduce to a simmer. Cook for 15 minutes.
  2. Saute onions in olive oil for 3 minutes.
  3. Add ginger, garlic and curry powder (more or less depending on your preference), stir and cook for another minute or so.
  4. Add chickpeas and salt. Add a tablespoon of water.
  5. Cook and stir for another minute. Add tomatoes and cook for 5 minutes, stirring gently.
  6. Add another spoonful of water to thin, if needed.
  7. Serve over rice.




Zucchini and Fresh Tomato Pizza
Check out the Good Food Bus mobile food market at BIW from July-Nov 2017, located at the Main Yard on Thursdays from 11:30am-12:30pm.  Weekly anchor meals are also available at James (contact Maggie Letarte) and CROF (contact Liz Cray).


Photo credit: 
eclecticrecipes.com

Serves 4

INGREDIENTS
  • 4 cups zucchini, bite-sized
  • 2 cups onion, thinly sliced
  • 4 cups chopped fresh tomatoes
  • 1/4 cup chopped fresh basil
  • 3 cloves garlic, minced
  • 2 teaspoons olive oil
  • 1 cup shredded part-skim mozzarella cheese (optional)
  • 12-inch thin pizza crust
  • 2 teaspoons ground fennel
  • 1 teaspoon salt

INSTRUCTIONS
  1. Add the olive oil to a pan and sauté the onions, garlic, and salt for 7-10 minutes, or until the onions are translucent.
  2. Add the ground fennel and zucchini - allow to soften, approximately 3-5 minutes.
  3. Remove from heat and add the tomatoes and basil.
  4. Allow to cool down and then drain any excess liquid before adding to the pizza crust.
  5. Top with cheese, if you wish, and bake according to the pizza crust instructions.




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