Category Archives: Jason Diet Friendly

Clean Mean, Shepard Pie

Clean Mean, Shepard Pie

This recipe should keep you out of ‘trouble’ in the grocery store. Plus, it’s a family favorite around my house these days, with the temperature cooling off at night.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings: 12 servings

Ingredients
  

  • 2 pounds ground turkey meat
  • 1 tablespoon olive oil
  • 12 cloves garlic chopped
  • 1 large shallot chopped
  • 1 large white onion chopped
  • 2 cups carrots sliced
  • 1/4 cups celery sliced
  • 1 large zucchini cubed
  • 1 tablespoon balsamic vinegar
  • 3 cups cooked mashed sweet potatoes
  • 1/4 teaspoons salt
  • Pepper
  • Italian seasoning

Method
 

  1. Saute the garlic, shallots and onion together in oil.
  2. When the onions are translucent, turkey, carrots, celery, zucchini and balsamic vinegar and continue to cook until the veggies are cooked most of the way. They don’t have to be completely cooked, because they will cook the rest of the way in the oven.
  3. When that is finished cooking, transfer to a 9x13 casserole dish.
  4. Smooth the potatoes over the meat in the casserole dish. Drag a fork lightly across the top to ‘rough up’ the surface a bit for baking.
  5. Bake at 350 degrees F. for approximately 30 minutes until it’s nice and bubbly.
  6. Cut into 12 sections and allow to cool a bit before serving.

Hearty (and easy) Turkey Chili

alllrecipies.com

Hearty (and easy) Turkey Chili

Ingredients
  

  • 1 1/2 teaspoons olive oil
  • 1 pound ground turkey
  • 1 onion chopped
  • 2 cups water
  • 1 28 ounce can crushed tomatoes
  • 1 16 ounce can beans - drained and rinsed (Kidney, black, or any other beans you want.
  • 1 tablespoon garlic minced
  • 2 tablespoons chili powder
  • 1/2 teaspoons paprika
  • 1/2 teaspoons dried oregano
  • 1/2 teaspoons ground cayenne pepper
  • 1/2 teaspoons ground cumin
  • 1/2 teaspoons salt
  • 1/2 teaspoons ground black pepper

Method
 

  1. Heat the oil in a large pop over medium head. Place turkey in the pot and cook until evenly brown. Stir in onion, and cook until tender.
  2. Pour water into the pot. Mix in tomatoes, beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper.
  3. Bring to boil. Reduce heat to low, cover, and simmer 30 minutes.

 

Sausage and apple stuffed acorn squash

https://www.facebook.com/buzzfeedtasty/videos/1652967364955906/?fref=nf

Sausage and apple stuffed acorn squash

Good, fairly simple meal that should be healthy. Bread crumbs and Parmesan cheese are the main food allergen issues for Jason. Diet friendly bread crumbs are easy enough to find, and amount of Parmesan seems minor.
Servings: 4
Course: Main

Ingredients
  

  • 2 acorn squash - Ends cut off cut in half sideways, and seeded
  • 1 onion - diced
  • 2 stalks celery - diced
  • 3 cloves garlic - minced
  • 1 cups bread crumbs Gluten free
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp rosemary
  • 1/2 lb ground Italian sausage
  • 1 cups Parmesan cheese Dairy

Method
 

  1. Acorn squash prep:
  2. Cut off ends of acorn squash and then cut in half sideways.
  3. Scoop out seeds.
  4. Spray top with cooking spray.
  5. Season with black pepper and salt.
  6. Bake acorn squash for 40 minutes at 200 degrees C / 400 degrees F
  7. Filling prep:
  8. Combine onion, celery, salt, pepper, rosemary, and garlic and saute.
  9. Add in 1/2 lb ground Italian sausage and cook.
  10. Add one apple, skinned and diced. The larger the pieces the more of a apple zing you get when eating.
  11. Cook a bit longer.
  12. Add 1 cup bread crumbs
  13. /2 cup Parmesan cheese
  14. Cook some more.
  15. Once both parts are done:
  16. Put filling into acorn squash, and top with Parmesan cheese.
  17. Bake 20 minutes at 200 degrees C / 400 degrees F

 

Stuffed Cabbage Rolls with White Rice, Turkey & Tomato Sauce

Stuffed Cabbage Rolls with White Rice, Turkey & Tomato Sauce

Stuffed cabbage is an authentic Eastern European dish that dates back thousands of years. The particular fillings vary (we’ve chosen mixture of beef and spiced rice), but what defines this dish is the sauce. It’s sweet, sour, savory and simmered with traditional herbs and a little vinegar. The result is sensational.
Servings: 2
Calories: 675

Ingredients
  

  • 4 Cloves Garlic
  • 1 Bunch Oregano
  • 1 Bunch Thyme
  • 1 Yellow Onion
  • ½ Head Green Cabbage
  • ¾ cups Long Grain White Rice
  • 10 Ounces Ground Turkey
  • 1 15- Ounce Can Diced Tomatoes
  • 2 Tablespoons Butter - Not Jason diet friendly
  • 3 Tablespoons Beef Demi-Glace
  • 2 Teaspoons Sweet Paprika
  • 1 Tablespoon Sugar
  • 1 Tablespoon Apple Cider Vinegar

Method
 

  1. Prepare the ingredients: Preheat the oven to 450°F. Wash and dry the fresh produce. Heat a large pot of salted water to boiling on high. Peel and mince the garlic. Pick the oregano and thyme leaves off the stems; discard the stems and roughly chop the oregano leaves. Peel and small dice the onion. Cut out and discard the stem and innermost leaves of the cabbage.
  2. Cook the rice: In a small pot, combine the rice, 1¼ cups of water and a big pinch of salt. Heat to boiling on high, then cover, reduce the heat to low and simmer 15 to 17 minutes, or until all the liquid is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff the finished rice with a fork.
  3. Cook the cabbage: While the rice cooks, gently massage the head of cabbage to loosen the leaves. Once the water is boiling, completely submerge the cabbage and cook, covered, 7 to 9 minutes, or until softened and pliable. Drain thoroughly and rinse under cold water to stop the cooking process. Wipe out the pot (you’ll use it again later).
  4. Make the sauce: While the cabbage is cooking, in a separate, medium pot, heat 2 teaspoons of olive oil on medium until hot. Add half of the onion and half of the garlic and season with salt and pepper. Cook, stirring frequently, 4 to 6 minutes, or until softened. Reduce the heat to medium-low and stir in the diced tomatoes, paprika, sugar, and apple cider vinegar. Season with salt and pepper and cook, stirring occasionally, 5 to 7 minutes, or until slightly reduced in volume. Remove from heat and stir in the butter.
  5. Make the filling: While the sauce is cooking, in the pot used to cook the cabbage, heat 2 teaspoons of olive oil on medium until hot. Add the remaining onion and remaining garlic. Cook, stirring frequently, 4 to 6 minutes, or until softened. Increase the heat to medium-high, add the ground beef and season with salt and pepper. Cook 2 to 4 minutes or until browned and mostly cooked through, frequently breaking apart the beef with a spoon. Stir in the cooked rice, oregano, beef demi-glace and ½ cup of water. Cook 1 to 2 minutes, and season with salt and pepper to taste.
  6. Stuff & bake the cabbage: Cover the bottom of an oven-safe baking dish with a thin layer of tomato sauce. Carefully separate the cooked cabbage leaves. Working 1 leaf at a time, place a large spoonful of filling in the center of the leaf. Roll tightly, tucking in the sides of the leaf, and place in the baking dish, seam side down. Repeat with the remaining leaves and stuffing. Cover the stuffed cabbage with the remaining tomato sauce. Place the filled baking dish on a sheet pan. Bake 10 to 12 minutes, or until the sauce is bubbly and the rolls are heated through. Remove from oven and let stand for at least 5 minutes. Garnish with the thyme. Enjoy!

Notes

https://www.blueapron.com/recipes/stuffed-cabbage-rolls-with-brown-rice-beef-tomato-sauce

 

Antioxidant Punch

Antioxidant Punch

This is a cancer-preventing, wrinkle-fighting heavyweight with a light, mildly fruity flavor.
Servings: 2 cups

Ingredients
  

  • 2 stalks celery
  • 2 broccoli florets preferably at least a bit cooked
  • 1 cups blue berries
  • 1 banana peeled
  • 1 cucumber quartered

Method
 

  1. Pulse the celery and broccoli, then add the rest of the ingredients. Blend and enjoy.

Notes

1: I found it easier to blend the blue berries first for the liquid. Tastes pretty good and probably low on fruit sugar. Wasn't very free flowing when I try to drink it though so drinking fast is preferable.

Vegetarian burritos with black beans

Flour tortillas
1 c. cooked brown or white rice
1 can (12 oz) canned black beans rinsed and drained
1 can (12 oz) canned whole kernel corn
1 bunch cilantro chopped
Guacamole or avocado sliced
Lettuce shredded
1 Green Onion chopped
Tomato chopped
Cheddar cheese shredded

Instructions
Cook rice. Mix together with bunch of chopped cilantro, chopped stalk of green onion, can of corn, and can of black beans.

Put on warm tortilla with tomatoes, guacamole, and cheese to taste.

Turkey Sausage Patties

1 pound Ground turkey lean breast
1/2 teaspoon Cumin
1/2 teaspoon Cayenne pepper
1/2 teaspoon Garlic powder
1 teaspoon Coriander
1/4 teaspoon Black pepper freshly ground
1 teaspoon Paprika
1/2 teaspoon Oregano
1/2 teaspoon Basil
1/2 cup Chicken broth low or no sodium

Instructions
Combine the turkey and dry spices in a large bowl. Mix together throughly. Add the chicken broth, mixing well. Let stand for 15 to 20 minutes. Form the turkey into 8 patties, approximately 3/4 inch thick. Cook the patties in a nonstick skillet over medium heat for 7 to 8 minutes on each side or until thorughly cooked. Makes four servings.

Tuna Salad Surprise

2 6 1/2 oz cans of light tuna
* 1/4 cup finely diced celery
* 3 TBS chopped walnuts
* 3 TBS chopped fresh parsley
* 1/4 cup finely minced onion
* Salt and black pepper to taste
* 1 medium head romaine lettuce
* 1 small tomato

Instructions
1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
4. Mix desired amount of dressing with tuna mixture.
5. Serve on bed of chopped romaine lettuce with chopped tomato.

Dressing

* 3 medium cloves garlic, pressed
* 1 TBS prepared Dijon mustard
* 1 tsp honey
* 1/2 tsp salt
* 1/2 tsp cracked black pepper
* 4 TBS fresh lemon juice
* 1/4 cup sunflower seeds
* 4 oz silken tofu
* 1/2 tsp dried Italian herbs
* 2 TBS extra virgin olive oil
* A little water to thin if necessary

Texas Caviar

1/2 Onion chopped
1 Green bell pepper chopped
1 Jalapeno peppers chopped
1 bunch Green onion chopped
1 tablespoon Garlic minced
1 pint Cherry tomatoes quartered
8 ounce Zesty Italian dressing
15 ounce Black beans drained
15 ounce Black-eyed peas drained
1/2 teaspoon Coriander ground
1 bunch Cilantro freshly chopped

Instructions
In a large bowl, mix together onion, green bell pepper, green onions, jalapeno peppers, garlic, cherry tomatoes, zesty italian dressing, black beans, black-eyed peas and coriander. Cover and chill in the refrigerator approximately 2 hours. Toss with desired amount of fresh cilantro to serve.