| 1 1/2 pounds slender green beans trimmed, halved crosswise 3 teaspoons salt plus more to taste 2 large red potatoes diced 1/3 cup freshly squeezed lemon juice 2 garlic cloves finely chopped 1/3 cup extra-virgin olive oil 1 teaspoon dried oregano 3/4 teaspoon freshly ground black pepper 8 ounces cherry tomatoes halved 1/2 cup chopped fresh basil leaves 1/4 cup chopped fresh Italian parsley leaves 9 ounces canned tuna packed in oil drained |
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| Instructions Cook the green beans in a large pot of boiling water until crisp-tender, stirring occasionally, about 4 minutes. Using a mesh strainer, transfer the green beans to a large bowl of ice water to cool completely. Drain the green beans and pat dry with a towel. Add 2 teaspoons of salt to the same cooking liquid and bring the liquid to a simmer. Add the potatoes to the simmering liquid and cook until they are just tender but still hold their shape, about 8 to 10 minutes. Transfer the potatoes to the ice water to cool completely. Drain the potatoes and pat dry with a towel. In a small bowl, whisk the lemon juice, garlic, oil, oregano, 1 teaspoon salt and 3/4 teaspoon pepper. Place the tomatoes, basil and parsley in a large serving bowl. Add the tuna and toss gently to combine. Add the green beans and potatoes and gently combine. Pour the dressing over the salad and toss to coat. |
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Author Archives: Josh Kirk
Florentine Turkey Loaf
| 1 1/4 pound Ground turkey 1 cup Spaghetti sauce 1/2 cup Bread crumbs 1 tablespoon Chef Lee’s low sodium seasoning 1/2 cup Yellow onion chopped 1 each Egg 2 Egg white 2 tablespoon Parmesan cheese 10 ounce Frozen chopped spinach chopped 3/4 cup Mozzarella low fat cheese shredded |
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| Instructions Preheat oven to 350° Line a 9 x 5 loaf pan with double thickness aluminum foil. Spray with a nonstick cooking spray; set aside. Combine in a medium bowl, ground turkey, 1/4 cup spaghetti sauce, seasoning, bread crumbs, onion, eggs and Parmesan cheese. Press half of the turkey mixture into foil-lined pan. Press a 1 inch indentation down the center of the mixture, leaving 1 inch thickness on all sides. Toss spinach and mozzarella cheese together; spoon into indentation, mounding in the center. Press remaining turkey mixture evenly over top, sealing edges. Bake 45 to 50 minutes. Spoon remaining spaghetti sauce over meat loaf. Bake five to the minutes longer. Remove from oven and let stand for 10 to 15 minutes before cutting. |
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Five-Alarm Chili
| 1 pound Ground turkey 1 Onion chopped 1 clove Garlic minced 1 Green pepper seeded and chopped 14 ounce Pinto beans drained and washed to reduce sodium 1 teaspoon Oregano 1/2 teaspoon Cumin 1/2 teaspoon Black pepper freshly ground 1/2 teaspoon Cayenne 28 ounces Tomato diced and sodium free |
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| Instructions Brown the meat in a nonstick Dutch oven or large pot along with the onion, garlic, and green pepper over medium heat until the meat is fully cooked. Drain off any excess oil. Add the beans and spices. Stir together for 1 minute. Add the tomatoes and bring to a boil. Lower the heat and simmer on low for 10 to 15 minutes, stirring occasionally. Makes 4 servings |
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Everyday waffles
| 1 3/4 cups flour 3 teaspoons baking power 1/2 teaspoon salt 2 beaten egg yolks 1 3/4 cups milk 1/2 cup sail oil or melted shortening 2 stiffly beaten egg whites |
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| Instructions Mix together. Use 1/3 cup to put in waffle iron. |
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Easy Salmon Patties
| 15 ounce Canned Alaskan red or pink salmon (low sodium) 2 pieces Toasted whole grain bread grinded 1 large Egg 1/2 small Onion chopped 1/4 Sweet red pepper chopped 1/4 cup Parsley chopped 1 tablespoon Lemon juice Zest of half a lemon Olive oil |
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| Instructions When you don’t have access to fresh Wild Salmon, canned wild salmon is relatively easy to find in your local supermarket, health-food store, or online. Actually, canned salmon works well for this recipe and it will save you a lot of time. Alaskan Red Sockeye Salmon with bones is a quality choice for this recipe. One 3 oz can provides up to 180 mg of Calcium and approximately 2 grams of Omega 3 fatty acids. Try these patties on a bed of greens or on whole grain buns with your favorite mustard. Top with tomato and pickles. A vegetable salad or lightly cooked vegetable side dish would round out this meal nicely. 1 – 15 oz. canned Alaskan red or pink salmon (look for low sodium versions) Mix all ingredients together. Shape into patties. Oil frying pan with 1-2 TBSP of oil. Cook on medium-high heat for about 2-3 minutes on each side or until browned on both sides. Enjoy! |
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Creole Chicken
| 2 tablespoon Margarine 3 1/2 pound Chicken cut into pieces 1 cup Onion chopped 2 cloves Garlic minced 2 tablespoon Flour 16 ounce Canned tomato undrained 1 teaspoon Thyme dried leaves 1 teaspoon Parsley chopped 2 Bay leaf 1 teaspoon Salt 1/4 teaspoon Tabasco sauce 1/2 cup Green pepper chopped 1 Celery chopped 1/2 Jalepeno seeded and to taste |
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| Instructions Melt butter in skillet. Saute chicken in hot butter until golden brown. Remove from skillet. Add onion and garlic to drippings and saute until soft, about five minutes. Blend in flour until smooth and remove from heat. Stir in tomatoes, thyme, parsley, bay leaves, salt and Tabasco. Add chicken. Cook covered over low heat for 15 minutes. Add green pepper and cook covered over low head 30 minutes or until chicken is tender. Serve on rice. |
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Cottage cheese jello salad
| 1 box Jello orange 1/2 pound Marshmallows miniature 1 cup Pineapple crushed 1/2 cup Salad dressing (Miracle Whip) 1 cup Whipping cream whipped 1 box Jello lime |
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| Instructions Dissolve orange Jello in 1 pint boiling water. Add marshmallows. Chill until set. Mix pineapple, cottage cheese, salad dressing and whipped cream. Let set until it thickens. Spread over orange Jello. Dissolve lime Jello. Chill. Just before it sets, pour over mixture. Different flavors of Jello may be used. |
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Corn, Black Bean and Tomato Salad
| 1 can (15 oz.) black beans 1 cup corn canned (drained) or frozen 1 can (15 oz) Rotel (mild or hot) 1 clove garlic minced 1 teaspoon chopped fresh parsley 1 teaspoon chopped fresh cilantro 1/8 teaspoon cayenne pepper 1/2 teaspoon chili powder |
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| Instructions At Home: Rinse beans. In a bowl, combine beans, corn, tomato, and garlic. Add parsley, cilantro, pepper, and chili powder and stir. In Camp: Serve with sliced pepper jack cheese and hardy dipping crackers. Serves four as an appetizer. |
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Confetti Rice Wrap
| 4 Mission® Garden Spinach Herb Wraps 1 Red Bell Pepper chopped 1 bunch Scallions or Green Onions chopped 1 cup frozen Corn Kernels 1 cup frozen Baby Lima Beans 1 (15 oz.) can Black Beans drained and rinsed 2 cups Brown Rice cooked 1/2 cup Water Fat Free Dressing |
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| Instructions Cook bell pepper, green onions, corn and lima beans for 10 minutes with 1/2 cup water in medium pot. Remove from heat and drain. Combine vegetables with black beans and hot brown rice. Add salad dressing to taste and toss. Divide mixture into 4 equal portions. Fill, wrap and roll! |
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Classic Meat Loaf
| 2 pounds Ground turkey 1 cup Onion chopped 1/2 cup Celery diced 1 clove Garlic minced 1/2 teaspoon Oregano 1/2 teaspoon Thyme 1/2 teaspoon Black pepper freshly ground 1/4 cup Cilantro freshly chopped 1 cup Rice cooked 2 ea Egg white 1 1/4 cup Tomato sauce sodium free and divided |
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| Instructions Preheat the oven to 350 degrees. In a large bowl, mix the ground poultry, onion, celery, and garlic. Mix all the spices together, then add them to the poultry and blend well. One at a time, add the rice, the egg whites, and 1 cup of the tomato sauce to the poultry mixture and blend thoroughly. Form the mixture into an oval-shaped loaf and place in the center of a nonstick loaf pan. Spread the remaining ¼ cup of tomato sauce over the top of the loaf. Bake, uncovered, for 1 ¼ hours. Let sit for 5 minutes before serving. Makes 6 to 8 servings. |
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