Quick & Easy Weeknight Meal Recipes from Today's Facebook Live
Aug 31, 2016
Quick & Easy Weeknight Meal Recipes from the Live Well Team
Quick & Easy Taco Soup
Prep/Cook Time: 35 minutes Number of Servings: 6
- 1 lb 93% lean ground beef or ground sirloin
- 1 red onion, diced
- 1 TBSP Cumin
- ½ TBSP Chili Powder
- ½ TBSP garlic powder
- 1 tsp Paprika
- 1 tsp Parsley
- 1 large ripe tomato, diced
- 1 can Rotel
- 1 can no salt added black beans, rinsed
- 1 can no salt added corn, drained
- 1 can diced green chilies
- 8 cups of low sodium vegetable broth (or beef broth)
- Garnishments: Fresh chopped cilantro, 2% reduced fat cheddar cheese, plain Greek yogurt, sliced ripe avocado, multigrain tortilla chips.
- Brown lean ground beef in a large soup pot over medium heat with the diced red onion. Add cumin, chili powder, garlic powder, paprika & parsley on top and cook until meat is completely cooked (about 10 minutes).
- Add the fresh diced tomato, Rotel, black beans, corn, green chilies, and vegetable broth to the soup pot and bring to a boil. Stir ingredients and simmer for 20-25 minutes.
- Taste and adjust cumin, chili powder or any other seasonings as needed.
- Add soup to large bowls and top with garnishments of your choice such as shredded cheese, cilantro, Greek yogurt, avocado and crushed tortilla chips.
- 8oz glass of low-fat milk
- Fresh red grapes
- Garden side salad with an oil and vinegar-based dressing
Nutrition Facts (per serving & does NOT include garnishments or sides):
Calories: 270 Protein: 21.6gm Total Carbohydrates: 29gm Fiber: 7gm
Total Fat: 8.4gm Cholesterol: 42mg Sodium: 414mg
Wild Harvest Italian Pasta
Prep/Cook Time: 25 minutes Number of Servings: 6
- 8 ounces Wild Harvest® Organic whole wheat Spaghetti, cooked (or enriched pasta)
- 1 pound sweet or hot Italian sausage, sliced
- 8oz package sliced baby bella mushrooms
- 3 tablespoons chopped garlic
- ½ cup Half & Half
- 1 ripe tomato, chopped
- ½ cup grated Parmesan cheese
- ¼ cup chopped fresh Italian Parsley
- Freshly ground black pepper
- Cook spaghetti according to package instructions, and then drain cooked noodles.
- Cook sliced Italian sausage in a large skillet over medium-high heat along with 8oz sliced baby portabellas and garlic.
- Cook until the mushrooms are tender (about 10 minutes) and then drain off any excess fat.
- Add the cooked spaghetti with ½ cup of Half & Half and chopped tomato to the skillet. Simmer until heated through (another 5-7 minutes).
- Remove skillet from heat and toss in ½ cup grated parmesan cheese, ¼ cup chopped fresh parsley, and freshly ground black pepper.
- Sparkling water with fresh citrus wedges
- Roasted broccoli with olive oil, balsamic vinegar & parmesan cheese
- Garden side salad with dried cranberries and an oil and vinegar-based dressing.
Nutrition Facts (per serving & does NOT include sides):
Calories: 335 Protein: 25gm Total Carbohydrates: 26gm Fiber: 4.5gm
Total Fat: 14gm Cholesterol: 65mg Sodium: 730mg
Spinach Squash Bake with Sweet Italian Sausage
Minutes to Prep/Cook: 55 minutes Number of Servings: 4
- 2 ½ lbs butternut squash, skin and seeds removed, cubed
- Black pepper
- 1 ½ tablespoons extra virgin olive oil
- ½ of a 5oz clam Organic Girl Super Spinach, chopped
- 5 links Sweet Italian Turkey Sausage, removed from casings and sliced/crumbled
- 1/3 cup walnuts
- Sprinkle of parmesan cheese
- ¼ cup dried cranberries
- Preheat your oven to 400 degrees. Place squash in a baking dish and lightly sprinkle with black pepper and extra virgin olive oil. Toss to coat.
- Bake for 45 minutes or until the squash is tender and remove the squash from the oven.
- Meanwhile cook the Italian Turkey Sausage in a large skillet over medium-high heat and break up the slices into small pieces and cook fully.
- Add the Spinach and cooked sausage crumbles and toss.
- Sprinkle the walnuts on top and bake for another 5 minutes until the nuts are lightly toasted.
- Remove and garnish with parmesan cheese and dried cranberries.
- You can use pomegranates instead of dried cranberries for a festive garnish instead.
- This is an easy recipe to make for a Thanksgiving side as well.
Nutrition Facts (per serving):
Calories: 458 Protein: 26.5gm Total Carbohydrates: 38gm Fiber: 9.7gm
Total Fat: 25gm Cholesterol: 77mg Sodium: 897mg
Recipe in part courtesy of Organic Girl
Spaghetti Squash with Basil Pesto & Shrimp
Prep/Cook Time: 45 minutes Number of Servings: 4
- 1 large (about 4 lbs) spaghetti squash, halved lengthwise with seeds removed.
Basil Pesto Sauce:
- 2 cups basil leaves
- 2 cloves garlic, minced
- 1/4 cup pine nuts
- 1/3 cup parmesan cheese
- Pinch of salt (optional)
- Freshly cracked black pepper
- 1/3 cup olive oil
For the Shrimp:
- 1 pound raw shrimp, peeled and deveined, thawed (can also used pre-cooked to save on time)
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- Preheat oven to 350 degrees and spray baking sheet with non-stick cooking spray.
- Place spaghetti squash halves cut side down on the prepared baking sheet and bake for 30 minutes or until a sharp knife can be inserted with only a little resistance.
- Remove squash from oven and set aside to cool for handling later.
- Add all ingredients for the pesto sauce to a small blender (or food processor) and blend until it reaches desired consistency (add more olive oil to thin it out if needed)
- Sauté the shrimp in a large skillet with olive oil over medium heat along with the garlic.
- Allow shrimp to cook until it begins to turn pink, about 2 minutes. Flip and cook for another 2 minutes or until completely cooked and turn the heat to low.
- Hold the cooled squash in your hand and scoop out the "spaghetti-like" strands from each of the halves of squash and add to the skillet with the shrimp.
- Raise the heat to medium-low and add the pesto sauce to the skillet with the squash and shrimp. Fold everything together and cook until everything is hot.
- Serve with fresh sliced tomatoes, lemon wedges and grated parmesan cheese on top.
Nutrition Facts (per serving):
Calories: 536 Protein: 31.4gm Total Carbohydrates: 34gm Fiber: 7.6gm
Total Fat: 33gm Cholesterol: 179mg Sodium: 443mg
Hope Danielson, Director of Health & Wellness
Melanie Kluzek, Registered Dietitian
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