Whole Wheat Spaghetti & Tomato Sauce

Whole Wheat Spaghetti & Tomato Sauce

by | Mar 6, 2014 | Recipes

Whole Wheat Spaghetti & Tomato Sauce

Serves: 24
 
Nothing says “classic family dinner” quite like spaghetti. This ultimate crowd-pleasing meal is guaranteed to put a smile on all family members’ faces – while sneaking in some nutrition, too! Serving your homemade tomato sauce over whole wheat noodles is another easy way to boost the meal’s nutritional profile. This particular recipe makes a large batch, but the extra sauce holds 1 week in the refrigerator or up to 6 months in the freezer – and can be used as needed.
Ingredients
  • TOMATO SAUCE
  • 2 TABLESPOONS OLIVE OIL
  • 1 SMALL YELLOW ONION, CHOPPED
  • 1 MEDIUM RED BELL PEPPER, CHOPPED
  • WHOLE WHEAT SPAGHETTI, COOKED ACCORDING TO PACKAGE DIRECTIONS
  • 3 CLOVES GARLIC, FINELY MINCED
  • 1 TEASPOON RED PEPPER FLAKES
  • ⅓ CUP RED WINE
  • 2 LARGE CANS (28OZ) CRUSHED TOMATOES
  • 3 OZ TOMATO PASTE
  • 1 TEASPOON SEA SALT
  • FRESHLY GROUND BLACK PEPPER, ABOUT 10-12 TURNS
  • ¼ CUP FRESH BASIL, CHOPPED
 
Instructions
  1. HEAT OLIVE OIL IN A LARGE POT OVER MEDIUM HEAT. ADD ONION AND SAUTÉ FOR ABOUT 3 – 4 MINUTES, OR UNTIL ONION BEGINS TO BE TRANSLUCENT. ADD GARLIC, RED BELL PEPPER AND RED PEPPER FLAKES AND CONTINUE TO SAUTÉ FOR ANOTHER 2 – 3 MINUTES. ADD WINE AND SIMMER UNTIL WINE IS REDUCED BY HALF.
  2. WHILE VEGETABLES ARE COOKING, OPEN CANS OF TOMATOES AND TOMATOES PASTE. ADD TO POT AND STIR. ADD SALT AND BLACK PEPPER. TURN HEAT TO LOW AND COOK, STIRRING OCCASIONALLY, FOR AT LEAST AN HOUR.
  3. SERVE HOT ON COOKED SPAGHETTI. GARNISH WITH BASIL LEAVES AND CHEESE, IF USING.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Whisky BBQ Chicken

Whisky BBQ Chicken

by | Mar 6, 2014 | Recipes

Whisky BBQ Chicken

Prep time:  
Cook time:  
Total time:  
 
Serves: 4
 
Step aside traditional hamburgers and hot dogs! This good and good-for-you barbequed chicken will be sure to satisfy all members of the family.
Ingredients
  • 4 BONELESS CHICKEN BREASTS , HALVED AND POUNDED
  • 2 TABLESPOONS VEGETABLE OIL
  • ½ CUP MINCED ONION
  • 1 ½ CUPS WATER
  • ½ CUP TOMATO PASTE
  • ½ CUP WHITE VINEGAR
  • ½ CUP BROWN SUGAR
  • 2 TABLESPOONS HONEY
  • 2 TABLESPOONS WORCESTERSHIRE SAUCE
  • ¼ TEASPOON COARSELY GROUND BLACK PEPPER
  • 2 TEASPOONS WHISKEY
  • 2 TEASPOONS GARLIC POWDER
  • ¼ TEASPOON PAPRIKA
  • ½ TEASPOON ONION POWDER
  • 1 TABLESPOON DARK MOLASSES
  • ½ TABLESPOON GROUND RED CHILE PEPPER
 
Instructions
  1. HEAT 2 TABLESPOONS OF VEGETABLE OIL IN A LARGE SAUCEPAN. ADD ONIONS AND SAUTÉ UNTIL GOLDEN. STIR IN WATER, TOMATO PASTE, VINEGAR, BROWN SUGAR, HONEY, WORCESTERSHIRE SAUCE, BLACK PEPPER, WHISKEY, GARLIC POWDER, PAPRIKA, ONION POWDER, DARK MOLASSES, AND GROUND CHILE PEPPER. BRING MIXTURE TO A LOW BOIL. REDUCE HEAT AND SIMMER FOR 1 ¼ HOURS UNCOVERED, OR UNTIL SAUCE THICKENS. REMOVE SAUCE FROM HEAT AND DIVIDE IT EQUALLY.
  2. ADD CHICKEN BREASTS TO FIRST RESERVED PORTION OF SAUCE AND ALLOW TO MARINATE FOR ABOUT 1 HOUR IN THE REFRIGERATOR.
  3. REMOVE THE MARINATED CHICKEN FROM THE FRIDGE AND PLACE ON A PREHEATED GRILL. GRILL EACH BREAST FOR 5 TO 6 MINUTES ON EACH SIDE. BRUSH THE REMAINING SAUCE ONTO THE CHICKEN WHILE IT’S GRILLING, JUST BEFORE YOU SERVE THEM.
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Lentil, Barley & Tomato Stew

Lentil, Barley & Tomato Stew

by | Mar 6, 2014 | Recipes

Lentil, Barley & Tomato Stew

Prep time:  
Total time:  
 
 
For such a simple recipe, this fiber-rich meal is perfect for filling up even the heartiest of appetites. It’s packed with nutrition, loaded with flavor, and makes for a wonderfully satisfying lunch or dinner later in the week.
Ingredients
  • ½ CUP ONION, CHOPPED
  • 1 GARLIC CLOVE, MINCED
  • 2 TEASPOONS OLIVE OIL
  • ¼ CUP DRIED LENTILS, RINSED
  • ¼ CUP MEDIUM BARLEY
  • 1 CAN (14.5 OZ) DICED TOMATOES WITH MILD GREEN CHILES
  • ½ CUP YELLOW CORN
  • 1 ½ CUPS WATER
  • 1 ½ CUPS LOW SODIUM VEGETABLE BROTH
  • ¼ TEASPOON GROUND CUMIN
  • ½ TABLESPOON OREGANO
  • ¼ TEASPOON CAYENNE PEPPER
  • 1 BAY LEAF
  • 1 TABLESPOON SOY SAUCE
  • 2 LARGE CARROTS, CHOPPED
  • 2 STALKS CELERY, CHOPPED
 
Instructions
  1. IN A LARGE SAUCEPAN, SAUTÉ ONION AND GARLIC IN OIL UNTIL TENDER, BUT NOT BROWNED.
  2. ADD LENTILS AND BARLEY, AND COOK FOR 3 MINUTES LONGER, STIRRING OCCASIONALLY.
  3. STIR IN THE TOMATOES, CORN, WATER, BROTH, CUMIN, OREGANO, CAYENNE AND BAY LEAF. BRING TO A BOIL. REDUCE HEAT. COVER AND SIMMER FOR 20 MINUTES, STIRRING OCCASIONALLY. ADD SOY SAUCE, CARROTS AND CELERY, AND ALLOW TO SIMMER FOR AN ADDITIONAL 20-30 MINUTES, OR UNTIL LENTILS AND BARLEY ARE TENDER.
 
 
 
 
 
 
 
 
 
 
 
 
 


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Smoky BBQ Beans

Smoky BBQ Beans

by | Mar 6, 2014 | Recipes

Smoky BBQ Beans

Prep time:  
Cook time:  
Total time:  
 
Serves: 12
 
The combination of beans and tomato sauce makes this recipe a nutrition superstar. It’s also downright delicious. Using this method to cook your beans allows you to sleep, work, or play while they simmer.
Ingredients
  • 2 TABLESPOONS OLIVE OIL
  • 1 CUP CHOPPED ONION
  • 4 TEASPOONS MINCED GARLIC
  • 8 OZ. CAN TOMATO SAUCE
  • 1 CUP CHICKEN STOCK
  • 3 TABLESPOONS DARK BROWN SUGAR
  • 2TABLESPOONS DARK MOLASSES (OR MAPLE SYRUP BECAUSE I NEVER HAVE MOLASSES)
  • 3 TABLESPOONS APPLE CIDER VINEGAR
  • ½ TEASPOON DRY MUSTARD
  • DASH OF TABASCO (OR CAYENNE PEPPER, DEPENDING ON HOW SPICY YOU WANT THEM)
  • SALT AND PEPPER TO TASTE
  • 1 LB. DRIED PINTO BEANS, SOAKED OVERNIGHT WITH BAYLEAF
 
Instructions
  1. HEAT 2 TABLESPOONS OF OLIVE OIL IN A LARGE SAUCEPAN. ADD ONIONS AND GARLIC AND SAUTÉ UNTIL GOLDEN. ADD REMAINING INGREDIENTS, INCLUDING BEANS AND BRING TO BOIL.
  2. REDUCE HEAT AND SIMMER SEVERAL HOURS COVERED.
 
 
 
 
 
 
 
 
 
 
 
 


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Mediterranean Polenta

Mediterranean Polenta

by | Mar 6, 2014 | Recipes

Mediterranean Polenta

Serves: 4
 
My family gave this dish the thumbs-up for its flavor! And I love this meal because it’s loaded with the antioxidants power of tomatoes. Best of all, it’s a cinch to make! Nutritional analysis per serving (without Parmesan cheese): Calories: 234 Fat: 4g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 471mg Carbohydrates: 44.5g Fiber: 5g Sugar: 3g Protein: 6g Vitamin A: 5% Vitamin C: 136% Calcium: 8% Iron: 21%
Ingredients
  • 1 CUP POLENTA, DRY
  • 4 CUPS WATER
  • ¼ TEASPOON SALT
  • 2 TEASPOONS EXTRA VIRGIN OLIVE OIL
  • 1 SMALL ONION, DICED
  • 1 SMALL YELLOW BELL PEPPER, DICED
  • 1 CUP MUSHROOMS, SLICED
  • 2 SMALL CLOVES GARLIC, MINCED
  • 2 TABLESPOONS CAPERS, DRAINED
  • ¼ CUP MEDITERRANEAN OLIVES, WHOLE
  • 1½ TEASPOONS OREGANO, DRIED
  • BLACK PEPPER, AS DESIRED
  • 1 14.5 OZ CAN DICED TOMATOES, WITH JUICE
 
Instructions
  1. IN A 2 QUART BAKING DISH, STIR TOGETHER POLENTA, WATER, SALT AND 1 TEASPOON OLIVE OIL. BAKE AT 350 FOR 50 MINUTES.
  2. ABOUT 40 MINUTES AFTER BAKING, HEAT REMAINING OLIVE OIL IN PAN AND SAUTÉ ONIONS, PEPPER, MUSHROOMS, AND GARLIC UNTIL CRISP TENDER–ABOUT 5 MINUTES.
  3. ADD CAPERS, OLIVES, SEASONINGS AND TOMATOES. STIR TOGETHER AND COOK ON LOW FOR AN ADDITIONAL 5 MINUTES.
  4. REMOVE POLENTA FROM OVEN AND TOP DISH WITH TOMATO SAUCE. SERVE IMMEDIATELY.
 
 
 
 
 
 
 
 
 
 
 


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