Chicken Enchiladas

Chicken Enchiladas | cookeatbehealthy.com

Looking for a crowd pleasing, prepare ahead, flavorful dinner to feed a hungry family or house full of holiday guests?!?  If so, you’ve come to the right place!  This recipe for Chicken Enchiladas has evolved over the many years I’ve been making it to be a little more healthy with a lot fewer processed foods.  Now you might think that by making those changes I’ve sacrificed flavor, but happily, I can say the flavor of this dish has only improved with the changes I’ve made to the original recipe!

Chicken Enchiladas | cookeatbehealthy.com

For many years this has been a family favorite, frequently requested dinner at our house!  Even when I struggled to feed a very picky youngster, this was something I could always get her to eat – though she did prefer it when I left out “the green things”!  I love this enchiladas recipe for many reasons…I can prepare all the components ahead of time, or even assemble the entire dish and refrigerate it until I’m ready to pop it in the oven.  I also like the fact that I’m getting some healthy proteins in our diets, and it’s easy to sneak in extra vegetables – they don’t even know how many times they’ve eaten shredded zucchini in their enchiladas! 😉  The homemade Enchilada Sauce is the real key to making these extra delicious and healthy…I’m including a link to that recipe here

Homemade Enchilada Sauce | cookeatbehealthy.com

Homemade Enchilada Sauce 

The chicken is simmered on the stove, or I use my Ninja Cooking System (my FAVORITE kitchen appliance), in spiced chicken stock which infuses the chicken meat with such fantastic flavor!  Once the chicken is tender, remove it from the cooking liquid until it’s cool enough to handle, then shred it with 2 forks.  I reserve the cooking liquid in case I need to add a little to my enchiladas filling. After the chicken is shredded, it’s combined with salsa, black beans, refried beans, fire roasted corn, canned green chilies, and fresh diced jalapeño to form the filling.  

Chicken Enchiladas | cookeatbehealthy.com

Chicken Enchiladas filling.

Chicken Enchiladas | cookeatbehealthy.com

My favorite tortillas from Alvarado Street Bakery! 

Chicken Enchiladas | cookeatbehealthy.com

Filled, rolled, sauced, and sprinkled with cheese…ready to pop into a 350 degree oven for 45-50 minutes.

Once the filling is combined, the sauce is made, and the cheese is grated, assembly is quick work!  I coat the bottom of a 9″ x 13″ pan with cooking spray or a little olive oil to make clean up easier later.  Spread a little enchilada sauce in the bottom of the baking pan, evenly distribute the filling between 8 tortillas, roll the wrap around the filling, and place in the baking dish.  Continue until they’re all rolled up, drizzle more enchilada sauce over the top, sprinkle with the shredded cheese, and pop the baking dish into a 350 degree oven for 45-50 minutes until it’s bubbling hot and slightly browned on top.  I like to serve the finished enchiladas with fresh diced avocado, jalapeño slices, fresh lime wedges, chopped fresh tomatoes, and sour cream.

Chicken Enchiladas | cookeatbehealthy.com

Fresh from the oven!

Chicken Enchiladas | cookeatbehealthy.com

Chicken Enchiladas | cookeatbehealthy.com

Dig in!

 You could definitely serve this with a salad, but I hate to fill up on salad when I have this delectable enchilada in front of me!  Plus I add enough tomatoes, avocado, and jalapeño to almost count as a salad! 😉  I hope you find your family loves this recipe as much as we do!  In fact, I think I’d better pick up some more tortillas – my daughter will be home from college for Christmas and I know she’s going to want these one night while she’s home!

Chicken Enchiladas
Serves 8
These Chicken Enchiladas are my family's favorite...and they're destined to become yours as well!
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Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
690 calories
77 g
71 g
28 g
36 g
13 g
482 g
1820 g
8 g
0 g
13 g
Nutrition Facts
Serving Size
482g
Servings
8
Amount Per Serving
Calories 690
Calories from Fat 241
% Daily Value *
Total Fat 28g
42%
Saturated Fat 13g
64%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 71mg
24%
Sodium 1820mg
76%
Total Carbohydrates 77g
26%
Dietary Fiber 13g
53%
Sugars 8g
Protein 36g
Vitamin A
32%
Vitamin C
32%
Calcium
45%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless, boneless chicken breasts
  2. 2 cups chicken stock
  3. 1 tbsp chili powder
  4. 1 tsp cumin
  5. 1/2 tsp garlic powder
  6. 1 tsp oregano
  7. 1/2 tsp salt
  8. 1/4 tsp cayenne pepper
  9. 2 cups enchilada sauce, divided ~ link to recipe for homemade in body of post
  10. 1 cup salsa ~ your favorite brand
  11. 1 15 oz. can black beans, drained and rinsed
  12. 1 16 oz. can refried beans
  13. 1 7 oz. can chopped green chilies
  14. 1 cup frozen fire roasted sweet corn
  15. 1 medium jalapeño, seeds removed, minced
  16. 1 1/2 cup shredded cheddar or colby-jack cheese
  17. 8 tortillas ~ fajita or burrito size
  18. Fresh diced avocado and tomato, sliced fresh jalapeños, lime wedges, extra cheese, and sour cream if desired for serving.
To prepare the chicken
  1. Simmer chicken breasts in chicken stock seasoned with chili powder, cumin, garlic, oregano, salt, and cayenne, until tender.
  2. Remove chicken from pan and set aside until cooled enough to handle. Reserve cooking liquid to add to filling if it's too dry.
  3. Once chicken has cooled slightly, use 2 forks to shred the meat.
For the Enchiladas
  1. Preheat oven to 350 degrees Farenheit.
  2. In a large bowl combine shredded chicken, salsa, both kinds of beans, minced jalapeño, green chilies, and corn. Mix well. If the filling feels too dry, gradually add a little of the reserved chicken cooking liquid, being careful not to add too much.
  3. Spray the bottom of a 9" x 13" baking dish with cooking spray, or coat with olive oil.
  4. Spread 1 cup of enchilada sauce in bottom of dish.
  5. Divide chicken enchilada filling evenly among the 8 tortillas, rolling each one tightly, and place in baking dish.
  6. Drizzle remaining 1 cup enchilada sauce over top of enchiladas.
  7. Sprinkle with grated cheese.
  8. Place in preheated oven and bake 45-50 minutes until hot and bubbling, and slightly browned.
  9. Remove from oven, serve with fresh chopped avocado and tomatoes, sliced fresh jalapeños, lime wedges, extra cheese, and sour cream as desired.
Notes
  1. I always make the full recipe, then freeze half for us to enjoy for another meal when I'm too busy - or tired - to cook!
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calories
690
fat
28g
protein
36g
carbs
77g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Baked Turkey Meatball Zucchini Subs

Oven Baked Turkey Meatball Stuffed Zucchini | cookeatbehealthy.com

Remember several weeks ago when I shared the recipe for Vodka Sauce, and I promised I’d have another recipe that used the sauce?!?  Well this is that recipe!  This is by no means a fancy recipe – but oh my goodness – it is tasty!  It’s also one that’s super family friendly, because what kid doesn’t like meatballs and tomato sauce???  Plus if you choose to add gooey cheese like I did for my husband…it’s a “winner winner meatball dinner” that will have everyone anxious to dig in!  Now there’s no need to let on to certain family members that they’re eating a super lean and healthful meal.  If you’d rather keep that secret to yourself then I say “Go for it”!  Sometimes that’s just not a battle that we want to fight at mealtime!  

Oven Baked Turkey Meatball Stuffed Zucchini | cookeatbehealthy.com

The very first thing you’ll want to do is start soaking the cashews for the vodka sauce about 3 hours before you intend to make it.  I made the sauce the day before and that certainly shortened prep time the evening I made these.  You can find the vodka sauce recipe here!  For the meatballs, you’ll need ground turkey, a couple eggs, panko bread crumbs, mushrooms, bell pepper, onion, basil, oregano, garlic, salt and pepper, red pepper flakes, and olive oil.  All those ingredients get mixed together and dropped by a cookie scoop (yes-I’m lazy-I don’t even roll the meatballs.  I just plop them on the baking sheet with a cookie scoop and call it good! 😜) onto a non-stick baking sheet. Alternatively you could certainly spread a little olive oil on a regular baking sheet and you’d be good to go!  Then pop ’em into a 350 degree oven for 25-30 minutes until they’re cooked through.  You will likely have more meatballs – the recipe yields 36 – than you’ll need to stuff the zucchini, but luckily the meatballs freeze well!

Vodka Sauce | cookeatbehealthy.com

Rich and creamy and oh-so-yummy Vodka Sauce!!! 

Turkey Meatballs | cookeatbehealthy.com

Turkey Meatballs | cookeatbehealthy.com

Once the meatballs are baked it’s time to assemble the zucchini subs.  After cleaning the zucchini, slice it in half lengthwise (medium size zucchini work best for this recipe) and scoop out the seeds.  Season each half with a little salt and pepper, place as many meatballs as you can cram fit into the hollowed out zucchini, top it with a generous portion of vodka sauce, and with provolone or mozzarella cheese if desired.  I used just a sprinkle of Parmesan on mine in order to avoid too much dairy, and it was delish!

Baked Turkey Meatball Zucchini Subs | cookeatbehealthy.com

Baked Turkey Meatball Zucchini Subs | cookeatbehealthy.com

Baked Turkey Meatball Zucchini Subs | cookeatbehealthy.com

Once the Zucchini Subs are assembled, loosely cover the dish (I used a 9 x 13 for 2 zucchini) with foil and bake at 350 degrees for 20 minutes.  Then remove the foil and bake another 15 minutes or until the cheese is bubbly and golden.  The size of the baking dish and the baking time will vary depending on the number and size of zucchini you are preparing.  My zucchini were fairly decent sized, so they took a bit longer to cook.  And I just have to say – the leftovers the next day were just as delicious as the first serving!!!

Baked Turkey Meatball Zucchini Subs | cookeatbehealthy.com

Baked Turkey Meatball Zucchini Subs | cookeatbehealthy.com

Baked Turkey Meatball Zucchini Subs
Serves 6
Delicious and healthy turkey meatball zucchini subs - skip the bread - you don't need it in this recipe!
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Prep Time
45 min
Cook Time
45 min
Total Time
1 hr 30 min
Prep Time
45 min
Cook Time
45 min
Total Time
1 hr 30 min
482 calories
23 g
171 g
28 g
35 g
10 g
269 g
691 g
5 g
0 g
16 g
Nutrition Facts
Serving Size
269g
Servings
6
Amount Per Serving
Calories 482
Calories from Fat 252
% Daily Value *
Total Fat 28g
44%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Cholesterol 171mg
57%
Sodium 691mg
29%
Total Carbohydrates 23g
8%
Dietary Fiber 3g
11%
Sugars 5g
Protein 35g
Vitamin A
21%
Vitamin C
53%
Calcium
31%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound ground turkey
  2. 2 eggs, lightly beaten
  3. 1 to 1 1/2 cups panko bread crumbs
  4. 1/2 cup finely chopped mushrooms
  5. 1/2 cup bell pepper, any color, finely chopped
  6. 1/3 cup minced onion
  7. 1 tsp dried basil
  8. 1 tsp dried oregano
  9. 3 cloves garlic, minced
  10. 1/2 tsp red pepper flakes
  11. 1/2 tsp salt
  12. 1 tsp black pepper
  13. 2 tbsp extra virgin olive oil
  14. Vodka Sauce ~ link to recipe above
  15. 2 to 3 medium zucchini, halved lengthwise and seeds scooped out
  16. Cheese of choice for topping subs ~ mozzarella, Parmesan, or provolone are excellent choices
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
For the meatballs
  1. Combine turkey, eggs, 1 cup of panko, mushrooms, onions, peppers, spices, and olive oil.
  2. Mix well and check to see if the mixture is tight enough to hold together. If not, add an additional 1/2 cup of panko as needed.
  3. Using a cookie scoop, place mounds of turkey mixture on non-stick or greased baking sheet.
  4. Place in oven and bake 25-30 minutes, until thoroughly cooked.
For the zucchini subs
  1. Place prepared zucchini in a baking dish.
  2. Fit as many meatballs into each prepared squash as possible.
  3. Top with a generous amount of vodka sauce, then cheese.
  4. Loosely cover the baking dish with aluminum foil.
  5. Bake 25 minutes* at 350 degrees, then remove the foil and bake another 15 minutes until the zucchini is cooked, the cheese is browned, and the sauce is bubbly.
  6. *Baking time may need to be adjusted up or down depending on the size of the zucchini.
Notes
  1. Leftovers are excellent!
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calories
482
fat
28g
protein
35g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Turkey Quinoa Skillet Casserole

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

This is one of those super simple casserole recipes that morphs into something different every time I make it….and that’s why I love it so much!  I firmly believe that a recipe is more of a guidebook than a rule book.  And for all my recipes I share here, I hope you all use them as such as well.  Don’t like the spices I used?  Swap them out for ones you do like!  Different vegetables in season?  By all means use whatever is fresh and readily available!  Prefer to go vegetarian?  Perfect!  Leave out the meat, sub in tofu, beans, or whatever other protein source you like.  I’ll never know anyway – it’s not like I can actually see into your kitchen!  😜  And even if I could, I’d be your biggest cheerleader – I want you to make meals you and your family will love – ones that they’ll request over and over again!  And if you hit upon a particularly fabulous combination of flavors and ingredients then I’d ask you to please share that with me if you would!  I love the collaborative effort involved in sharing recipes!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Anyway….today’s recipe could easily be called “I Need to Use This Stuff Before it Goes Bad”.  But that’s not very appetizing, is it?!?  Somehow Turkey Quinoa Skillet Casserole sounds much more palatable!  And who decided casseroles are the black sheep of family dinner time?  Personally, I think casseroles are rock stars!  They’re simple, they’re convenient, they’re economical, they’re perfectly sneaky ways to get your kids (or husband) to eat vegetables, and they’re delicious!  For this recipe I kept it extra easy by baking the casserole in the same pan I pre cooked the ground turkey in….fewer dishes = happier me!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

For this particular casserole on this particular day I used ground turkey.  I’ve chosen to avoid most red meat, so ground turkey is a great option in casseroles that might typically be made with ground beef.  It’s lean and delicious, and I actually prefer it – it’s a much milder flavor which lets all the other flavors shine through!  For vegetables I used garlic scapes , mushrooms, tomatoes, zucchini, summer squash, yellow bell pepper, and a small jalapeño – all were lurking in my fridge begging to be used!  I pre-cooked the quinoa with chicken stock to give it a little more flavor before adding it to the casserole.  Then for seasonings I used salt & pepper, cumin, and oregano, along with a little tomato paste to enhance the tomato flavor.  Finally, just before popping it in the oven I sprinkled just a little tease of fresh grated Parmesan cheese!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

First thing you’ll want to do is start the quinoa by combining the chicken stock and quinoa in a small saucepan.  Bring it to a boil, give it a stir, turn it to low, and simmer 15 minutes until tender and all the stock is absorbed.  While the quinoa is cooking, prep your vegetables by dicing the jalapeño into small pieces and slicing garlic scapes into thin rounds.  Chop the rest of the vegetables into similar bite sized pieces.

Once the vegetables are prepped it’s time to brown the ground turkey over medium high heat in a large skillet drizzled with a couple teaspoons of olive oil.  Stir frequently, breaking up the large chunks of turkey. Cook approximately 5 minutes then toss in the garlic scapes, yellow pepper, and jalapeño.  Stir to combine.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

After stirring in the peppers and garlic scapes it’s time to add in the zucchini and summer squash.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Then stir in the mushrooms and spices and continue cooking another 10 minutes until turkey is cooked through and vegetables are softened.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Next add in the tomato paste and tomatoes and cook about 5 more minutes.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

And finally it’s time to stir in the cooked quinoa!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Finally sprinkle the skillet casserole with the 1/2 cup fresh grated Parmesan cheese and then pop it in a 350 degree oven for about 30 minutes until it’s hot and bubbly and the cheese is slightly browned!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole
Serves 6
Not your ordinary casserole.....this one is chock full of healthy ground turkey and vegetables.
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
435 calories
19 g
117 g
24 g
37 g
8 g
338 g
827 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
338g
Servings
6
Amount Per Serving
Calories 435
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 117mg
39%
Sodium 827mg
34%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 5g
Protein 37g
Vitamin A
17%
Vitamin C
132%
Calcium
29%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 20 ounces lean ground turkey
  2. 1/2 cup uncooked quinoa
  3. 1 cup chicken stock
  4. 2 garlic scapes, or 2 tsp chopped garlic
  5. 2 tsp extra virgin olive oil
  6. 2 small zucchini, chopped into bite sized pieces
  7. 2 small summer squash, chopped into bite sized pieces
  8. 1 1/2 cup mushrooms, diced into bite sized pieces
  9. 1 large fresh tomato, chopped bite sized
  10. 1 yellow bell pepper, chopped
  11. 1 jalapeño, diced
  12. 2 tbsp tomato paste
  13. 1 tsp salt
  14. 1 tsp pepper
  15. 2 tsp cumin
  16. 1 1/2 tsp dried oregano
  17. 1/2 fresh grated Parmesan cheese
Instructions
  1. Preheat oven to 350 degrees
  2. Prepare quinoa by combining it in a small saucepan with the chicken stock. Bring it to a boil, then reduce heat and simmer, covered, 15 minutes or until liquid is absorbed.
  3. Remove from heat and set aside.
  4. Meanwhile, drizzle olive oil in large oven proof skillet and brown ground turkey over medium high heat for about 5 minutes.
  5. Stir in garlic scapes, peppers, squash, and mushrooms.
  6. Mix in salt, pepper, cumin, and oregano. Continue cooking for about 10 minutes, or until vegetables begin to soften.
  7. Stir in tomato paste and tomatoes, cooking for an additional 5 minutes.
  8. Add cooked quinoa, stirring well to combine.
  9. Sprinkle with Parmesan cheese and place in preheated oven.
  10. Bake, uncovered, 30 minutes until hot and bubbly and cheese is slightly browned.
  11. Remove from oven and serve hot.
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calories
435
fat
24g
protein
37g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Give this rock star of a casserole a try soon!  It’s a perfect weeknight dinner paired with a green salad or some crusty bread!

Turkey Kielbasa Skillet Dinner

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

It’s sure a good thing you all couldn’t  hear what was going on here when I was preparing this kielbasa skillet dinner!  A few weeks ago a storm blew BLEW through and ripped about a 4 foot strip of shingles off the roof of our house.  It was the craziest thing because there was water pouring in through a recessed light fixture in the kitchen, but there was no damage to the ceiling or cabinets, nor to the insulation in the attic.  But most impressive was the fact that the light fixture ended up being completely unaffected by the whole ordeal.  Obviously we shut off the breaker for the kitchen lights and had an electrician check them out, but they were fine!  It was a scary storm and even though we lost part of our roof, we were luckier than many who lost trees, vehicles, and small buildings!

Anyway….a month later the roofers were finally planning to be here to replace the roof.  We moved the cars out of the garage as instructed and left for work as usual thinking they’d be here to do the work while we were gone.  I guess they had other ideas though!  I arrived home mid-afternoon to find they’d just arrived as well.  Have you ever been inside a house being re-roofed?  It is very loud and a little disconcerting to have  6 or 8 guys traipsing around on your house!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Anyway….seeing as how it was a Monday, and there was no way I could grill something for dinner without risking getting bonked in the head with a wayward shingle, I figured it was a good night to whip up this super simple, super quick, super hearty, super delicious, super filling, super satisfying Turkey Kielbasa Skillet Dinner – sorry…I got super carried away there!  😜

This has been a family favorite in our household for many years now.  It’s easily adapted to satisfy even the pickiest of eaters, and most the time I already have everything on hand to make it.  Sometimes the simplest dinners are our favorites, and on busy weeknights it’s sure nice to have a go-to meal that you can have on the table in less than hour!  I consider it a bonus that I was able to get my picky eater to eat at least a few vegetables in this meal!  And double points to me for using turkey kielbasa because it’s got less fat, and fewer calories than regular kielbasa!  In this recipe that works out to be about 7 grams of fat and 135 calories in the turkey kielbasa versus about 24 grams of fat and 270 calories per serving of regular kielbasa!  One third the fat, and half the calories…sign me up!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Obviously you’ll need a package of turkey polska kielbasa, potatoes, onions, corn, mushrooms, red bell pepper, some EVOO, garlic, and spices.  I use cumin and cayenne along with the usual salt and pepper.  Once your vegetables are cut into bite sized pieces, and your kielbasa is sliced, this dinner pretty much makes itself!  Well…that’s a little bit of an exaggeration, but it’s definitely simple enough to allow you to help the kids with their homework, or fold laundry, or pay bills while cooking dinner.  YAY for multi-tasking!

First I sweat the onions and peppers for a few minutes in a large skillet drizzled with EVOO.  Then after just a couple minutes I toss in the mushrooms and potatoes.

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

After another couple minutes I toss in the salt, pepper, cumin, and cayenne.  Its a good thing you can’t hear what’s happening on my roof, but I sure wish you could smell those spices when they hit the heat!  Ahhhhh…..cumin…..how I love you!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Once the potatoes are just starting to get soft I add the kielbasa.  This gives it a chance to brown a little and, even though it’s already fully cooked,  assures that it will be completely heated through.

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Then it’s just a matter of letting the potatoes cook and the kielbasa heat through.  After about 20 minutes total cooking time the potatoes will be getting tender, and the kielbasa hot and sizzling.  At this point you’ll add the corn and garlic, cook for about 5 more minutes to heat the corn, and you’ll be good to go!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

So bring on Monday.  Bring on PTA meetings and piano lessons, bring on soccer and play practice.  Bring on picky eaters…bring it ALL on….you can handle anything Monday throws your way with this skillet dinner recipe in your arsenal!

Turkey Kielbasa Skillet Dinner |cookeatbehealthy.com

Serves 4

Turkey Kielbasa Skillet Dinner

A super simple and super yummy skillet dinner chock full of family pleasing vegetables and lightened-up turkey kielbasa that comes together in about 30 minutes....a perfect solution for feeding your crew even on the most hectic of weeknights!

15 minPrep Time

30 minCook Time

45 minTotal Time

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Ingredients

  • 1 13 oz. package Hillshire Farms Turkey Polska Kielbasa
  • 4 medium Yukon Gold potatoes
  • 1 red pepper
  • 1 medium red onion
  • 6 baby bella mushrooms
  • 2 cups frozen corn - I used fire roasted - set aside to thaw until added to skillet
  • 2 tbsp EVOO
  • 1/2 tsp salt
  • 1 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp ground cumin
  • 2 cloves garlic, chopped

Instructions

  1. Chop potatoes, mushrooms, red pepper, and onion into bite sized pieces.
  2. Slice kielbasa into approximately 1/2" thick pieces - I slice diagonally to get more surface area for browning.
  3. Heat EVOO in a large skillet over medium heat, then add onions and peppers.
  4. Sweat the onions and peppers until the onions just barely begin turning translucent, stirring frequently.
  5. Add in the mushrooms and potatoes, stirring to coat in olive oil.
  6. Add the salt, pepper, cumin, and cayenne, stirring well to coat all the ingredients in spices...take a deep whiff....OMG - that smells so good!
  7. Continue cooking over medium heat approximately 10 minutes, stirring occasionally.
  8. Toss in the kielbasa, stir to combine, then continue to stir occasionally until kielbasa begins to brown and potatoes are nearly fork tender - approximately another 10 minutes.
  9. Add corn and garlic, continue cooking another 5 minutes until corn is heated through and potatoes are completely cooked.
  10. Serve immediately.
Recipe Type: Skillet Dinner

Notes

This recipe is easily customized to suit your family's tastes by switching out the vegetables and spices to please even the pickiest of eaters!

6.8
http://cookeatbehealthy.com/turkey-kielbasa-skillet-dinner/
Calories
303 cal
Fat
18 g
Carbs
21 g
Protein
21 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

I hope your family loves this as much as mine does!  If you customize it to meet your family’s taste leave me a message telling me what you used in your Turkey Kielbasa Skillet Dinner and I’ll try your version next time!

Parmesan & Chive Einkorn Flour Scones

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

As part of my Cook Eat Be Healthy Lifestyle I’ve eliminated pretty much all baked goods from my daily diet.  But having said that, I still occasionally miss the smell of fresh baked bread and other goodies wafting out of my kitchen!  And I’m pretty sure my family misses my baking too!  😉  Now, I don’t plan to make traditional cookies or cakes on a regular basis – those will be reserved for only very special occasions such as birthdays and Christmas!  But by golly, occasionally I crave something home baked that won’t have me regretting it later.  Thus began my quest for a healthier flour that I could substitute for all purpose or whole wheat flour, but which would result in the same quality baked goods that I was used to turning out.

Parmesan & Chive Einkorn Flour Scones}cookeatbehealthy.com

What I discovered was Einkorn Flour , an ancient grain that has more nutrients than wheat flour, is non-hybridized, is non-GMO, and can be used teaspoon for teaspoon, cup for cup, the same as regular old processed wheat flour!  I encourage you to click on the link I’ve provided to learn more about this amazing grain!  I’m not affiliated with this company or their product, other than the fact that I use it in my own kitchen, but I do think their website is the most comprehensive and clear cut source of information regarding Einkorn flour!

Today I’m featuring a recipe for scones that I made with Einkorn, coconut oil, and almond milk.  By eliminating most of the dairy and subbing the Einkorn I’ve managed to develop a recipe that I can feel good about serving to my family, and one that I can enjoy without the subsequent guilt and discomfort that might otherwise occur!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

In last Friday’s post I featured a few photos of these beauties alongside a delicious Spaghetti Squash Egg Bake because I always feel like eggs need some kind of bread or baked goods like muffins or toast to make them even more special!  But I thought the perfect go-along to an egg dish I would be serving for dinner needed to be a little more substantial.  Once I began contemplating possible flavors of scones my imagination ran away from me!  I think I have a list of 15 or 20 possible flavors, but for today’s post I chose to make a Parmesan & Chive Einkorn Flour scone.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

For the scones you’ll need the Einkorn flour, coconut oil, almond milk, a little honey, salt, an egg, fresh snipped chives, some lemon juice, and some real grated Parmesan cheese.  The process of making the scones is just the same as any other.  The coconut oil is cut into the flour, salt, chive, and cheese mixture.  Then the egg is beat with a fork and combined with the honey, almond milk, and lemon juice.  Then the liquids are added to the flour and coconut oil mixture and stirred until just combined.

Tip:  The secret to making coconut oil work in this recipe is to measure it into the measuring cup, then place it in the freezer for 20-30 minutes to harden.  Once you remove it from the freezer and begin assembling the scones, you’ll want to move quickly so it doesn’t re-soften.

Then the mixture is turned out onto a floured surface, kneaded a few times, shaped into a circle about 3/4 to 1 inch thick, and cut into 8th’s.  Place the scones on a lightly floured or greased baking sheet and bake for about 15 minutes until golden brown!

Tip:  To simplify the kneading, cutting, and baking process use the baking sheet for all 3 steps!  Save yourself work and clean-up time!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Serves 8

Parmesan & Chive Einkorn Flour Scones

A healthier scone recipe made with Einkorn flour and coconut oil.

35 minPrep Time

15 minCook Time

50 minTotal Time

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Ingredients

  • 2 cups Einkorn flour
  • 2 tbsp honey
  • 1/2 cup unsweetened almond milk
  • 1/3 cup refined coconut oil, measured and placed in freezer for 20-30 minutes to harden
  • 1 tsp fresh lemon juice
  • 2 tsp baking powder
  • 1 egg
  • 1/4 tsp salt
  • 2 tbsp snipped fresh chives
  • 1/3 cup grated real Parmesan cheese

Instructions

  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl stir together flour, baking powder, salt, chives, and Parmesan cheese.
  3. In a separate bowl whisk together egg, almond milk, honey, and lemon juice, then set aside.
  4. Remove hardened coconut oil from freezer, cut it into small pieces and add to flour mixture.
  5. Using a pastry cutter and working quickly, cut coconut oil into flour mixture until mixture resembles coarse crumbs.
  6. Pour in liquids and mix until just combined.
  7. Turn out onto lightly floured surface, knead a few times, and pat into a circle about 3/4 to 1 inch thick.
  8. Cut into 8 equal pieces and place on lightly floured or greased baking sheet.
  9. Bake 15-17 minutes, until golden brown.
  10. Remove from oven and serve piping hot.
Recipe Type: Baked Goods

Notes

These could easily be adapted to be dairy free by eliminating the cheese.

6.8
http://cookeatbehealthy.com/parmesan-chive-einkorn-flour-scones/
Calories
146 cal
Fat
1 g
Carbs
30 g
Protein
4 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Spaghetti Squash Egg Bake

Spaghetti Squash Egg Bake | cookeatbehealthy.com

When I was a kid we lived directly across the street from the Lutheran church we attended.   This had some advantages, and disadvantages, as well.  I’m pretty sure we got to sleep later on Sunday mornings than all our friends because it took us like 30 seconds to get across the street to church!  On the flip-side, however, we never got to skip church because of bad weather.  I remember a few times when the only people in attendance were my family and the minister!

Now one thing you might not know about Lutherans is that they’re very serious about food!  Everything from potlucks to banquets, funeral luncheons to breakfasts, and coffee & donut hour, are major opportunities not only for food, but for fellowship as well.  When I was a kid one of the main fundraisers for our youth program was a breakfast served on Easter morning after Sunrise Service.  This meal typically consisted of rubbery pancakes, greasy sausage, and greenish tinted (yuk) scrambled eggs that had sat in the roasting pans far too long!  When my daughter was involved with the youth at our church the Easter breakfast had improved to point where the kids served donated egg bakes, baked goods, hot & fresh-off-the-griddle pancakes, and greasy sausage.

One year I baked 4 egg casseroles for Easter breakfast!  That means I was up at 4am putting egg bakes in the oven to get them to church by 5:45!!  And in an effort to maintain full transparency, I’ll admit that they were delicious, and I liked them…a lot….but they sure were not healthy!  Basically, for those of you who might not know, an egg bake is bread, cheese, more bread and cheese, some ham, bacon, or sausage, and a sprinkle of  vegetables in the form of a few onions or peppers. Once combined it sits in the fridge overnight so the bread can soak up all the egg and then it gets baked to golden brown and served piping hot out of the oven.  See why I liked it?!?

So as delicious as the traditional egg bakes are, and as much as liked them, they no longer fit into my Cook Eat Be Healthy lifestyle.  Now that doesn’t mean I want to give up the deliciousness that is an egg bake.  All it means is that I was determined to find an alternative that was just as (or even more) delicious, but about 100 times more healthful!  And my family had to approve of it as well!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

First thing to go was the bread, but I needed an alternative that could work as the framework for my egg casserole like the bread used to.  That’s when I thought of spaghetti squash….it works perfectly in this recipe!  It allows the egg to fill in all around it and gives the casserole real substance and body.  Then since I was going to eliminate the meat all together, I knew I had to add vegetables to compensate.  This is where it gets really fun, and where you can let your imagination run away with you a little bit!  I chose to roast asparagus, Roma tomatoes, red pepper, and baby bella mushrooms to put in my egg bake.  I like roasting the vegetables beforehand so they’re not still too raw when the egg bake comes out of the oven.

Tip:  I find the easiest way to cook spaghetti squash is to cut it in half lengthwise, scoop out the seeds and squash guts, then place the halves, cut side down, in a 9 x 13 inch baking pan with about 1/2″ of water in the bottom.  Roast until a sharp knife or fork is easily inserted into the squash.  Remove from the oven and place the squash on a cutting board, cut side up, until cool enough to handle, then shred the flesh with a fork.

I start by roasting the spaghetti squash in the oven for about 45 minutes, then setting it aside until it’s cool enough to handle.  If you’ve never cooked spaghetti squash before you’re in for a real treat!  It’s absolutely one of my favorite vegetables as it’s rather a chameleon….it tends to take on the flavors of whatever its combined with.  It has great texture, taste, and color!  Once you’re able to handle the squash without burning yourself, you’ll take a fork and scrape the flesh out of the skin, and this is where it’s kind of like magic.  It’s also where your kids will be so amazed by how “cool” it is, that they’ll be 100% excited to try it!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash was in the oven I prepared the rest of my vegetables by cutting each of the tomatoes into 8 bite sized pieces, then cutting the mushrooms into approximately the same size pieces.  I cut the red pepper into strips, and the asparagus into about 2″ pieces.  Those all got tossed with EVOO and a little salt and pepper, then poured onto a baking sheet and popped into the oven alongside the squash.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash and vegetables are roasted it’s a simple matter of whisking up your eggs, adding the seasonings, stirring in the squash and roasted vegetables, then pouring the whole bowl of goodness into a greased 9 x 13 inch casserole dish.  Then I topped it with just a hint of Parmesan cheese and baked it until it was golden and the eggs were set – about 40-45 minutes.

Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the egg bake is removed from the oven I let it rest about 5 minutes then cut it into 8 generous servings.  For this meal I served it as a dinner main dish with some Einkorn flour scones flavored with chives and a little more Parmesan. The recipe for the scones, which by the way were delicious, will be featured in my next post, so check back for that recipe on Tuesday!  I’ve also served it as a brunch or breakfast dish along with fruit and muffins.  And just so you know…the leftovers are fabulous too!  Spaghetti Squash Egg Bake | cookeatbehealthy.com

Yields 8 generous servings

Spaghetti Squash Egg Bake

A healthier and tastier version of an Egg Bake made with spaghetti squash instead of bread, and roasted veggies instead of meat!

1 hrPrep Time

45 minCook Time

1 hr, 45 Total Time

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Ingredients

  • 1 spaghetti squash, about 3 pounds
  • 10 eggs
  • 6 Roma tomatoes, each cut into 8 bite sized pieces
  • 1 red bell pepper, cut into thin strips
  • 6-8 baby bella mushrooms, cut into bite sized pieces
  • 1 pound of asparagus, trimmed and cut into 2" pieces
  • 6 large basil leaves, cut into thin ribbons
  • 2 tbsp EVOO
  • 1 tsp salt, divided
  • 1 tsp pepper, divided
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chopped garlic, or about 1 small clove
  • 1/4 tsp dry mustard
  • 1/2 cup real Parmesan cheese

Instructions

  1. Preheat oven to 400 degrees.
  2. Prepare spaghetti squash for roasting by cutting in half lengthwise, scooping out seeds and center membranes, then placing cut side down in a baking dish with about 1/2" of water.
  3. Roast squash for about 45 minutes until it pierces easily with a fork or sharp knife. Remove from oven and set aside until cool enough to handle.
  4. While squash is roasting, prepare vegetables by tossing them with EVOO and 1/2 tsp each salt and pepper.
  5. Place vegetables on baking sheet and roast alongside squash until tender and caramelized, about 35 minutes.
  6. Reduce oven temperature to 375 degrees.
  7. In a large bowl, whisk eggs until combined, then add basil, cayenne, mustard, and other half of salt and pepper, and stir until mixed well.
  8. Shred spaghetti squash with a fork.
  9. Combine squash and vegetables with egg mixture until well combined.
  10. Pour into greased 9 x 13" casserole dish, sprinkle with Parmesan cheese, and bake at 375 degrees for 40-45 minutes, or until golden browned and eggs are set.
  11. Remove from oven and let sit for 5 minutes.
  12. Cut into 8 servings and enjoy as desired.
Recipe Type: Main Dish, Eggs, Vegetables

Notes

This is just as delicious enjoyed as leftovers!

6.8
http://cookeatbehealthy.com/spaghetti-squash-egg-bake/
Calories
104 cal
Fat
1 g
Carbs
11 g
Protein
15 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Healthy(er) Mac & Cheese

Healthy(er) Mac & Cheese | cookeatbehealthy.com

Today’s recipe holds a special place in my heart for a couple different reasons.  First of all, today we celebrate Independence Day and all that is American!  🇺🇸  And really, is there a more quintessential American dish than mac & cheese?!?  Let’s face it – many of us grew up on the stuff!  My generation (I know I’m really dating myself here) grew up on the homemade version that our moms made with processed cheeses like Velveeta.  My kids grew up eating the nastiness that is instant mac & cheese that came from a box.  Today I wouldn’t dream of feeding my family from a box – especially when it’s full of artificial ingredients and has practically no nutritional value, but back then we didn’t know what we didn’t know!  Today I only make mac & cheese on rare occasions because, let’s face it, it’s not really very good for us!  I won’t argue the deliciousness of macaroni & cheese, but it’s sure not what I’d call health food!

But the most important reason this recipe is special is because homemade mac & cheese is one of my daughter, Anna’s, all time favorite foods!  It was something I made when I couldn’t get her to eat anything else…she was the pickiest eater I’ve ever known!  Now she’s all grown up, a junior in college at Iowa State University, majoring in Apparel Merchandising with minors in Business and Advertising, she works part-time at Kohl’s, she has her own blog, Five Foot & Fabulous, and this summer she’s studying in London at London College of Fashion!  To say we’re proud of her would be a gross understatement!  But even though in my head I know she’s grown up, in my heart she’s still my little girl. So this updated, healthier version of mac & cheese is in honor of Anna, my little girl who spread her wings so far and wide that she soared all the way to Europe!

Healthy(er) Mac & Cheese | cookeatbehealthy.com

There are two things that you must have to make mac & cheese…..macaroni and cheese!  😉  But there are also ways to include healthier versions of those two must-haves, as well as ways to incorporate other healthy ingredients, such as cauliflower in this healthy(er) version of the classic recipe!  So to amp up the healthiness a little bit I chose to use Ezekiel 4:9 Sprouted Grain Pasta because it’s high in fiber and protein, low in carbs, and tastes delicious.  For my cheeses I selected an organic cheddar and full fat ricotta.  Then instead of making a white sauce with butter, milk, and flour, I decided to make a fake-out white sauce with roasted cauliflower!  It’s so creamy and yummy once the cheese is melted in that the kids will never even know they’re eating cauliflower!  Typically I add a crunchy topping of melted butter and cracker or bread crumbs to my mac & cheese and then bake it until bubbling hot with a crispy golden crust on top.  For today’s healthy(er) version I found chickpea crumbs from Watusee Foods that I mixed with a little coconut oil, sprinkled them over top, and baked the whole dish of gooey and delicious goodness for about 30-40 minutes!

Tip: When faced with the option of full fat or reduced fat dairy, I most always choose full fat in order to avoid the carageenan and other chemicals added to most low fat dairy products.

Healthy(er) Mac & Cheese | cookeatbehealthy.com

Tip:  For better flavor and quality, including meltabilty, always buy hunks of cheese and shred it yourself.  It only takes a few minutes, but the improved flavor is so worth it.  Plus, who wants cellulose in their cheese?!?

The first thing you’ll do is to roast the cauliflower.  After that it’s a simple matter of processing the roasted cauliflower with a little salt and pepper, and some plain unsweetened almond milk to make your “white sauce”.  Place the sauce in a large saucepan, heat over medium-low heat, stirring frequently until steaming, but not bubbling hot.  Then I toss in the cheese and stir until it’s all melted and incorporated.  Meanwhile, you’ll cook your macaroni of choice according to package directions.  Once the macaroni is cooked and drained you’ll combine it with the cheesy cauliflower sauce and mix it all up.  Then it goes into a greased baking dish, gets topped with chickpea crumbs, and bakes 30-40 minutes until bubbly around the edges and crispy on the top!

Tip: I find it easiest to make the cauliflower sauce a day or two in advance as that saves time the day I make the mac & cheese.

Here it is all ready to go into the oven!

Healthy(er) Mac & Cheese | cookeatbehealthy.com

Healthy(er) Mac & Cheese | cookeatbehealthy.com

Healthy(er) Mac & Cheese
Serves 8
A healthy(er) version of traditional family-friendly macaroni & cheese!
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Prep Time
1 hr
Cook Time
40 min
Total Time
1 hr 40 min
Prep Time
1 hr
Cook Time
40 min
Total Time
1 hr 40 min
447 calories
21 g
75 g
30 g
24 g
17 g
304 g
554 g
4 g
0 g
11 g
Nutrition Facts
Serving Size
304g
Servings
8
Amount Per Serving
Calories 447
Calories from Fat 256
% Daily Value *
Total Fat 30g
47%
Saturated Fat 17g
83%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 75mg
25%
Sodium 554mg
23%
Total Carbohydrates 21g
7%
Dietary Fiber 5g
20%
Sugars 4g
Protein 24g
Vitamin A
14%
Vitamin C
66%
Calcium
71%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 box Ezekiel 4:9 elbow pasta
  2. 1 pound cheddar cheese, shredded
  3. 1 cup ricotta cheese
  4. 6 cups cauliflower florets, about 1 small head
  5. 2 tbsp EVOO
  6. 3-4 cups unsweetened almond milk
  7. 1/2 tsp chopped garlic
  8. 1/2 tsp salt
  9. 1/2 tsp pepper
  10. 2/3 cup chickpea crumbs
  11. 1 tbsp coconut oil, melted
  12. Coconut oil to grease baking dish
For the cauliflower sauce
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Toss cauliflower florets with EVOO.
  3. Place on baking sheet and roast for 20 minutes. Reduce heat to 350 degrees and continue to roast an additional 15 minutes or until cauliflower is tender.
  4. Remove from oven and place in the bowl of an 8-10 cup food processor.
  5. Add salt and pepper and process on low, adding 3-4 cups almond milk, about 1/2 cup at a time until sauce is smooth and creamy and reaches a medium thickness.
For the Mac & Cheese
  1. Heat oven to 350 degrees Fahrenheit.
  2. Warm 2 cups of cauliflower sauce in large saucepan until almost bubbling.
  3. Stir in grated cheddar and ricotta cheese until melted. Adjust seasoning as desired.
  4. Meanwhile, cook pasta according to package directions.
  5. Combine cooked pasta and cauliflower cheese sauce.
  6. Pour into well greased baking dish.
  7. Mix chickpea crumbs with melted coconut oil and sprinkle over top of mac & cheese.
  8. Bake 30-40 minutes until bubbly and golden.
  9. Serve immediately.
Notes
  1. Store leftovers in covered container in refrigerator.
beta
calories
447
fat
30g
protein
24g
carbs
21g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Do you have a favorite All-American recipe?  I’d love to see it!  Also looking for survival tips from other moms who’ve had their kids travel abroad!  Thank goodness for FaceTime, IMessage, Facebook, Instagram, and Twitter….it sure makes it seem like she’s closer even though in reality she’s 4,000 miles away!  Happy 4th of July!!!  🇺🇸✨😎

Grilled Fish Taco Lettuce Wraps

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Today is Grilled Fish Taco Lettuce Wrap Wednesday!   Not exactly the same catchy sound as Taco Tuesday, is it?!?  I guess I’ll just skip the clever catch phrase and get right to the meat of it….these lettuce wrap tacos are TO.DIE.FOR!!!!  The beauty of this dish is the simplicity of preparation (with a little prepping ahead), and the complexity of the flavors of all the different ingredients working together to make the most mouth-watering, tender, delectable fish tacos you’ve ever had the pleasure of tasting!  Big promise for a little fish taco, right?!?  Read on….it’s not an empty promise!

I had my first fish taco just about a year ago.  I know you’re probably wondering why just so recently, and since I’m new to the whole fish taco game, what gives me the right to develop a recipe for fish tacos!  I may have arrived late to the taco party (or fiesta), but I’ve been in full fish taco immersion mode since my first bite!  I’m just a little bit obsessed with fish tacos and I actively seek out restaurants that have them on the menu just so I can try a new version!  For a girl who just a few short years ago  thought she didn’t even like fish to get to the point today where I crave fish tacos, is quite a 180 degree turn!  And what I’m sharing with you today is what I think a perfect fish taco should be!

Now I know I said they were easy to prepare, and they are….but I definitely recommend planning ahead so you can have all the components prepared earlier in the day, or even the day before!  For the tacos you obviously need grilled fish, and that needs to be cooked immediately before serving.  But the roasted corn salsa….yum, and the Mexican slaw…yumm, and the spicy avocado sauce…yummm, are actually improved by allowing them to rest in the refrigerator for a few hours or up to an entire day.  That way the flavors can blend and meld and deepen!  

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Let’s talk about the salsa first.  This is a super simple blend of fresh ingredients and one little cheat of using frozen roasted corn.  By all means, if you have fresh sweet corn and you want to roast or grill it to use in this recipe, then go for it!  Sweet corn season is still a ways off here in Iowa so fresh corn is not even an option for us right now.  Otherwise it’s a straight forward matter of mixing up some chopped Roma tomatoes, sweet peppers ( I used baby yellow ones that were in my fridge, but any will work), red onion, jalapeño, garlic, a sprinkle of salt and a little cumin, and a squeeze of fresh lime juice.  I also used parsley in mine, but if you like cilantro fell free to use it instead.  I’m one of the few unfortunate few to whom cilantro tastes like dish soap, so I pretty much avoid it like the plague.  Then stir it all up and refrigerate it to allow the flavors to blend until it’s taco time!

Roasted Corn Salsa
Serves 4
A delicious salsa made with fresh vegetables and roasted corn.
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Total Time
20 min
Total Time
20 min
50 calories
11 g
0 g
0 g
2 g
0 g
166 g
304 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
166g
Servings
4
Amount Per Serving
Calories 50
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 304mg
13%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 2g
Vitamin A
32%
Vitamin C
64%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Roma tomatoes
  2. 1 jalapeño pepper finely chopped, seeds removed to lessen heat if desired
  3. 1/4 cup chopped sweet bell pepper
  4. 1/4 of a small red onion, chopped
  5. 1/2 cup frozen roasted corn, thawed
  6. 1/2 tsp cumin
  7. 1 tsp or 1 clove chopped garlic
  8. 1/2 tsp salt
  9. A small handful of chopped fresh parsley
Instructions
  1. Mix chopped vegetables, thawed corn, seasonings, and fresh parsley in a small mixing bowl.
  2. Cover and place in refrigerator for a few hours or up to a day until ready to use.
Notes
  1. Keeps for 3-5 days in the refrigerator.
beta
calories
50
fat
0g
protein
2g
carbs
11g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

To me, no fish taco is complete without the bed of crunchy cabbage to build your taco upon!  Most of the ones I’ve tried used just plain shredded cabbage – you know – the kind that comes from a bag at the grocery store with red and green cabbage and a few carrot shreds tossed in.  That’s fine, it works, but I always like to dress things up a little bit!  For my Mexican slaw I used fresh cabbage tossed in a barely-there dressing made from extra light tasting olive oil, salt and pepper, cumin, a little honey, and some fresh squeezed lime juice.  It’s just a hint of flavor, but hey, if this is the bedrock of our fish taco it had better be solid, and this is some solidly delicious slaw!

Mexican Slaw
Serves 4
A lightly dressed slaw perfect to use in fish tacos!
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Total Time
10 min
Total Time
10 min
74 calories
11 g
0 g
4 g
2 g
1 g
143 g
168 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 74
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 168mg
7%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
13%
Sugars 3g
Protein 2g
Vitamin A
3%
Vitamin C
98%
Calcium
6%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 small head of cabbage, thinly sliced
  2. 1 tbsp extra light tasting olive oil
  3. 1/4 tsp salt & pepper
  4. 1/2 tsp cumin
  5. 2 tsp honey
  6. Juice of 1 lemon
Instructions
  1. In a small bowl mix olive oil, salt and pepper, cumin, honey, and lime juice until well combined.
  2. Pour over shredded cabbage in medium mixing bowl and toss until well coated.
  3. Cover and refrigerate several hours, or up to one day before using.
Notes
  1. Keep covered in refrigerator for 3-5 days.
beta
calories
74
fat
4g
protein
2g
carbs
11g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

I opted to make a creamy spiced avocado sauce for these tacos because it not only adds tremendous flavor, but it adds a rich and creamy element that I really like.  I used to achieve that with sour cream and cheese, but since I’ve nixed those from my diet, this was a healthier – and may I add – tastier substitution!  I just blended a ripe avocado, some extra light tasting olive oil, a little garlic, salt, and cayenne, and for flavor and to maintain the beautiful green color, some fresh squeezed lime juice.

Spicy Avocado Sauce
Serves 6
A rich and creamy avocado sauce for topping tacos instead of sour cream and cheese.
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Total Time
20 min
Total Time
20 min
131 calories
7 g
0 g
12 g
1 g
2 g
81 g
202 g
1 g
0 g
9 g
Nutrition Facts
Serving Size
81g
Servings
6
Amount Per Serving
Calories 131
Calories from Fat 103
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 202mg
8%
Total Carbohydrates 7g
2%
Dietary Fiber 5g
19%
Sugars 1g
Protein 1g
Vitamin A
3%
Vitamin C
17%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. I - 2 ripe avocados, depending on size
  2. 1 tbsp extra light tasting olive oil
  3. 1/2 tsp chopped garlic
  4. 1/2 tsp cayenne pepper
  5. 1/2 tsp salt
  6. Juice of 1 lime
Instructions
  1. Combine all ingredients in the bowl of a food processor and process on low for 1-11/2 minutes until smooth.
  2. Check for flavor, adding more salt or cayenne as your tastes prefer.
  3. Transfer to a squeeze bottle or small dish, cover, and refrigerate a few hours, or up to a day before using.
Notes
  1. Keeps 3-5 days in refrigerator.
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calories
131
fat
12g
protein
1g
carbs
7g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

I used thawed previously frozen Swai fillets for the tacos.  This is a delicate, light, succulent white fish that is perfect for fish tacos.  I brushed the the fillets with a little EVOO, then sprinkled them with my Homemade Fajita Seasoning Mix and squeezed a little lime juice over the top.  I grilled them on a grill mat on the grill, but a grill pan would work just as well.  Don’t try to put them directly on the grill as they’re too fragile to survive!  Then it was a matter of grilling them for just a few minutes on both sides until they were cooked through and the meat was flaky.

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Once all your components are ready it’s a cinch to assemble the best fish taco you’ve ever had!  A nice crispy lettuce leaf (I used romaine), some Mexican slaw, the beautiful flaky fish, a little fresh roasted corn salsa, and a squeeze or dollop of spicy avocado sauce and you’ll be transported to taco nirvana with your first bite! 

Grilled Fish Taco Lettuce Wraps
Serves 4
Straight from your kitchen...the world's best fish tacos!
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Total Time
30 min
Total Time
30 min
797 calories
93 g
119 g
27 g
68 g
4 g
2994 g
425 g
46 g
0 g
20 g
Nutrition Facts
Serving Size
2994g
Servings
4
Amount Per Serving
Calories 797
Calories from Fat 235
% Daily Value *
Total Fat 27g
42%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 11g
Cholesterol 119mg
40%
Sodium 425mg
18%
Total Carbohydrates 93g
31%
Dietary Fiber 48g
194%
Sugars 46g
Protein 68g
Vitamin A
2339%
Vitamin C
171%
Calcium
75%
Iron
108%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Swai, or other white fish, fillets, thawed if previously frozen
  2. 2-3 tsp Homemade Fajita Seasoning (see above for link to this recipe)
  3. 2 tsp EVOO
  4. 1 lime wedge
  5. 8 large lettuce leaves, I used romaine
  6. Roasted Corn Salsa
  7. Mexican Slaw
  8. Spicy Avocado Sauce
Instructions
  1. Preheat gas grill to medium setting.
  2. Brush both sides of fillets with EVOO, sprinkle with fajita seasoning, and squeeze one side with just a little lime juice.
  3. Place grill mat or pan on grill and then place the fish on that.
  4. Grill for 2-3 minutes, turn and grill 2-3 more until fish is opaque and flaky.
  5. Assemble fish tacos by layering Mexican slaw, grilled fish, salsa, and avocado sauce on lettuce leaf.
  6. Serve with lime wedges for a squeeze of fresh lime juice just before eating.
  7. ENJOY!!!
Notes
  1. As an alternative to Homemade Fajita Seasoning you could use your favorite Mexican seasoning blend - but it won't be as good! 😜
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calories
797
fat
27g
protein
68g
carbs
93g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I hope you find these luscious fish tacos as delicious as I do.  I even told my husband that I think I could eat these every single day for the rest of my life….that’s how good I think they are!  Let me know what you think when you try them.  I love to have input and feedback!  Here’s to Grilled Fish Taco Lettuce Wrap Wednesday’s!  😉

Grilled Fruit & Wheat Berry Salad

Grilled Fruit & Wheat Berry Salad | cookeatbehealthy.com

When it comes to living the Cook Eat Be Healthy lifestyle I do really well until it comes time to develop unique and flavorful side dishes.  I think maybe it’s due in part to the fact that I’m really content to eat just grilled or roasted veggies as a side dish about 99% of the time!  It’s not that I’m boring.  Really it’s not!  It’s just that I REALLY like vegetables!  And it’s not like I always eat the same ones…I mix up the selection of veggies I eat all the time.  Frequently in the spring and summer my vegetables of choice are whatever I can get fresh at the farmers market!

So today I put on my thinking cap and came up with a really special salad made with wheat berries and grilled fruit, and brightened with the flavors of lime and fresh mint!  There’s something about wheat berries that just make me happy!  I love the snappy chewy texture of those little gems!  And I really enjoy pairing wheat berries with fruit because they seem to have a very naturally symbiotic relationship!

Another thing I love about this salad is the grilled fruit.  I’ve made similar fruit and wheat berry salads before, but never with these particular fruits, and certainly never with grilled fruit!  Grilling fruit is kinda like magic….it elevates the fruit from that to which we’re all accustomed, to something completely out-of-this-world delicious!

Grilled Fruit & Wheat Berry Salad | cookeatbehealty.com

Just take a good look at all those beautiful ingredients!  I simmered the wheat berries in water while I prepared the rest of my ingredients, then drained and chilled them until I was ready to mix the salad all together.  Next I grilled the pineapple, peaches, and strawberries.  I used canned pineapple because I wanted to use a little of the pineapple juice in the dressing, but you could certainly use fresh pineapple and just omit the juice.  I also used a little unsweetened coconut for flavor and texture, pecans and celery for crunch, honey to sweeten the salad, scallions for a little savory element, homemade mayo for creaminess, and lime juice and zest for a little zing.  Then I finished the salad with just the teensiest bit of fresh spearmint leaf chiffonade!  

Let’s take just a moment to appreciate all the different layers and nuances this salad has!  Sweet, sour, savory, snappy, crispy, crunchy, chewy, creamy, zingy….oh my!  You’re going to love this salad as much as I do, I’m certain of it!  😍  I paired it with the Triple ‘B” Burgers that were featured on Cookeatbehealthy.com earlier this week, but I think it would be a fabulous light side dish served alongside grilled chicken or fish as well!

Tip:  Find my recipe for Homemade Mayonnaise here, or in the link above!

Grilled Fruit & Wheat Berry Salad
Serves 8
A light summery salad made with fresh grilled fruit and wheat berries.....bound to be a new family favorite!
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
269 calories
38 g
3 g
14 g
3 g
5 g
303 g
54 g
31 g
0 g
9 g
Nutrition Facts
Serving Size
303g
Servings
8
Amount Per Serving
Calories 269
Calories from Fat 119
% Daily Value *
Total Fat 14g
21%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 3mg
1%
Sodium 54mg
2%
Total Carbohydrates 38g
13%
Dietary Fiber 5g
20%
Sugars 31g
Protein 3g
Vitamin A
8%
Vitamin C
71%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the salad
  1. 1 cup uncooked wheat berries
  2. 1 20oz can pineapple rings, packed in their own juice, drained and reserved
  3. 4 fresh peaches, halved, and pits removed
  4. 12 large fresh strawberries, hulled
  5. 1/2 cup unsalted roasted pecans, slightly chopped
  6. 1/2 cup unsweetened coconut shreds
  7. 1/4 cup finely chopped celery
  8. 1 tbsp very finely minced scallion, or about 1 scallion
  9. Few fresh spearmint leaves
  10. Extra light tasting olive oil to brush the grill pan
For the dressing
  1. 1/4 cup mayonnaise, preferably homemade
  2. 2 tbsp reserved pineapple juice
  3. Zest of 1 lime
  4. 2 tbsp fresh squeezed lime juice
  5. 2 tbsp honey
Instructions
  1. Place 1 cup wheat berries in large saucepan with 3 1/2 cups water. Bring to a boil, then reduce to a simmer and cook about 1 hour or until wheat berries are tender. Drain remaining water and place wheat berries in the refrigerator to cool.
  2. While wheat berries are cooking pre-heat gas grill to medium heat.
  3. Brush a grill pan with the olive oil and place on grill, adding fruit in a single layer.
  4. Grill fruit until pineapple and peaches are slightly grill marked, and strawberries just begin to soften. About 10-12 minutes.
  5. Remove fruit from heat and set aside until cool enough to handle, then cut into bite size pieces.
  6. While fruit is cooling and wheat berries are simmering, prepare onion, celery, and pecans.
  7. Once the wheat berries and fruit are prepared, combine them with the celery, scallion, pecans, and coconut in a large mixing bowl. Pour mayo & lime dressing over salad ingredients and stir to coat.
  8. Finally add the spearmint chiffonade and stir well.
For the dressing
  1. In a mason jar, or small bowl, combine homemade mayo, lime and pineapple juices, lime zest, and honey.
  2. Shake or stir until well combined.
  3. Pour over salad as instructed above.
Notes
  1. Serve chilled.
  2. Refrigerate leftovers in covered container in refrigerator for up to 1 week.
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calories
269
fat
14g
protein
3g
carbs
38g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
This salad is so good it’s destined to become a summertime classic in my kitchen, and hopefully in yours too!  Meanwhile I’ll keep my thinking cap on (such a good look compared to my dunce hat), and hopefully inspiration for some new healthy and delicious side dishes will strike!!!!

Tex-Mex Turkey Burgers With Adobo Mayo

Tex-Mex Grilled Turkey Burger | cookeatbehealthy.com

Last week I was at the credit union and I overheard one of the tellers talking to a co-worker about how he’d tried grilling turkey burgers, but that it was an epic fail because they totally fell apart on the grill.  I wanted to go over and take him by the hand, and explain to him that he was going about turkey burger-ing all wrong, but I thought he might find that offensive!  😉  Instead I think I’ll just share with the world how I make turkey burgers!

To be perfectly honest, I struggled with turkey burgers in the beginning too.  The ground turkey meat is just too lean to hold together on the grill unless you coax it and sweet-talk it, and most importantly….add some binders to help it maintain it’s lovely pattie shape!  But just adding egg and panko bread crumbs, for example, is pretty mundane.  So why not jazz it up a little?  Why not give your turkey burgers a little Tex-Mex pizazz?  Trust me….I’m a food blogger!  But mostly just trust me because I’ve eaten these burgers many times and they are perfect and delicious….EVERY SINGLE TIME!

I always start with th 93% lean ground turkey.  I like the turkey to have a teensy bit of fat for flavor, and to help with the stick-togetherness of the burger pattie.  Then I use my favorite salsa, seasonings, finely diced mushrooms, onions, and a drizzle of EVOO to help prevent the burgers from drying out, and finally an egg and panko bread crumbs to bind it all together.  

Tex-Mex Grilled Turkey Burgers With Adobo Mayo | cookeatbehealthy.com

Can you almost smell those spices?!?  Here’s another picture….wouldn’t it be grand if we had scratch and sniff capabilities for our blog posts?  😜

Tex-Mex Spices | cookeatbehealthy.com

Tip:  I find it helpful to grill all my burgers on a grill mat or grill pan.  That way I still get the char marks, but I don’t have to worry so much about them falling apart.  This is true for whatever kind of ground meat burger I’m grilling.

Tex-Mex Grilled Turkey Burgers
Serves 6
A tender and deliciously seasoned, never-fail turkey burger!
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
1477 calories
55 g
395 g
99 g
92 g
47 g
499 g
3023 g
9 g
0 g
45 g
Nutrition Facts
Serving Size
499g
Servings
6
Amount Per Serving
Calories 1477
Calories from Fat 876
% Daily Value *
Total Fat 99g
153%
Saturated Fat 47g
237%
Trans Fat 0g
Polyunsaturated Fat 14g
Monounsaturated Fat 31g
Cholesterol 395mg
132%
Sodium 3023mg
126%
Total Carbohydrates 55g
18%
Dietary Fiber 6g
22%
Sugars 9g
Protein 92g
Vitamin A
40%
Vitamin C
8%
Calcium
175%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/4 pounds 93% lean ground turkey
  2. 1/2 cup salsa (whatever kind is your favorite)
  3. 2 tbsp finely diced or grated onion
  4. 1/2 cup very finely chopped fresh mushrooms (I used a combo of Button and Baby Bellas)
  5. 1 clove, or 1 tsp chopped garlic
  6. 1 tbsp chili powder
  7. 1 tsp cumin
  8. 1 tsp salt
  9. 1 tsp ground black pepper
  10. 1/2 tsp cayenne pepper
  11. 1 tbsp EVOO
  12. 1 large egg
  13. 1 cup panko bread crumbs
For the building of your burger
  1. 6 tbsp Adobo Mayo ~ recipe to follow
  2. 6 tbsp Caramelized Onions & Mushrooms ~ recipe to follow
  3. 1 ripe avocado
  4. 6 slices smoked Gouda cheese
  5. 6 buns or sandwich thins
Instructions
  1. Pre-heat gas grill to medium/medium-high heat.
  2. In a large bowl combine the egg, salsa, onions, mushrooms, olive oil, and seasonings. Mix well with a fork.
  3. Add the ground turkey and bread crumbs and mix with fork or with your hands until all ingredients are well combined.
  4. Form into 6 equal sized burger patties.
  5. Place on grill mat or pan on preheated grill and cook for about 10 minutes before flipping the burgers, then continue cooking until the internal temperature reaches 165 degrees when measured with a meat thermometer, or about 10 more minutes.
  6. Remove from grill.
  7. Build your burger by spreading adobo mayo on the bottom bun, then layering the burger, smoked Gouda cheese, caramelized onions and mushrooms, and ripe avocado slices. Top with other half of bun, cut in half, and devour!
Notes
  1. Feel free to top and dress your burger to your taste preference. These are actually really good left over as well. Just pop them in the microwave for about 90 seconds for two burger patties and enjoy a second time!
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calories
1477
fat
99g
protein
92g
carbs
55g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Egads!!!! Please pay no attention to the calorie and other nutritional values of this recipe! Apparently the recipe plug-in has lost it’s mind!  Obviously the numbers are going to be MUCH lower than what is shown!  

OK….so now you’ve got your turkey burger grilled to perfection, which, by the way should always be 165 degrees Fahrenheit, but you can’t just leave it all naked and unadorned!  For this burger, I topped it with homemade adobo mayo, caramelized onions and mushrooms, smoked Gouda cheese, and sliced avocado.  Pretty much all my favorite burger toppings piled onto my favorite turkey burger…..I’m drooling just thinking about it!

I was super excited to make homemade mayo.  I just really like knowing that all our food is fresh, and free of ingredients I’m not 100% able to pronounce and identify!  The mayo was super simple and oh my gosh – so incredibly creamy and delicious!  I probably most certainly ‘taste-tested’ more than was absolutely necessary, but hey…in the name of quality control a girl’s gotta do what a girl’s gotta do!  The ingredients for homemade mayo are probably already in your pantry so I encourage you to give it a try.  Once you do, I’m betting you’ll ditch the store-bought stuff for good!

Homemade Adobo Mayo | cookeatbehealthy.com

Tip: There are two keys to ensuring you get a perfect homemade mayo. The first is that all your ingredients must be at room temperature.  This really probably only applies to the egg, as everything else is shelf stable.  Remove the egg from the refrigerator several hours or even the night before and leave it on the counter until you’re ready to use it.  And secondly, when drizzling the oil into the running food processor the key is to drizzle it as slowly as possible!  These two keys are what will ensure you have a perfectly emulsified mayo and not a gloppy mess!

Homemade Mayo with Adobo
Serves 16
A creamy and oh so smoky and spicy accompaniment to burgers and sandwiches of all kinds!
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Total Time
15 min
Total Time
15 min
160 calories
0 g
12 g
18 g
0 g
2 g
23 g
464 g
0 g
0 g
15 g
Nutrition Facts
Serving Size
23g
Servings
16
Amount Per Serving
Calories 160
Calories from Fat 156
% Daily Value *
Total Fat 18g
27%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Cholesterol 12mg
4%
Sodium 464mg
19%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/4 cups extra light tasting olive oil, divided
  2. 1 large egg at room temperature
  3. 1/2 tsp dry mustard
  4. 1/2 tsp salt
  5. 1-2 tsp fresh squeezed lemon juice
  6. 2 tbsp adobo sauce (from a can of chiles packed in adobo)
Instructions
  1. In bowl of 8-10 cup food processor, place the egg, dry mustard, salt, and 1/4 cup olive oil.
  2. Process on low a few seconds until well blended.
  3. While continuing to process on low speed, SLOWLY drizzle in the remaining 1 cup olive oil until all the ingredients are emulsified.
  4. Add the lemon juice and adobo sauce and process a few more seconds until well blended.
Notes
  1. The slower you drizzle, the better the final product....patience is a virtue here!
  2. Store in covered container in refrigerator for up to 2 weeks.
  3. Enjoy on burgers and sandwiches!
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calories
160
fat
18g
protein
0g
carbs
0g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Now hopefully you’ve made caramelized onions and mushrooms before, but if not, don’t be discouraged!  This too is a very simple process and with a little patience and not much effort, you’ll be richly rewarded!

Caramelized Onions and Mushrooms | cookeatbehealthy.com

Here are before and after pictures just so you can see that when you think you’re slicing way too many onions and mushrooms you’re not!  You’ll have a pan full to begin with, but after 30-35 minutes you’ll be left with about 1/4 of the original volume of vegetables!

image

Caramelized Onions | cookeatbehealthy.com

Caramelized Onions & Mushrooms
Serves 6
Just a little something extra!
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Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
79 calories
13 g
0 g
3 g
2 g
0 g
180 g
40 g
9 g
0 g
2 g
Nutrition Facts
Serving Size
180g
Servings
6
Amount Per Serving
Calories 79
Calories from Fat 25
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 40mg
2%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
6%
Sugars 9g
Protein 2g
Vitamin A
0%
Vitamin C
14%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 large sweet onions, sliced thinly
  2. 1 cup thinly sliced button or baby bella mushrooms, or a combination of the two
  3. 3-4 tsp EVOO
  4. salt & pepper to taste
Instructions
  1. Place large skillet on stove over medium-low heat.
  2. Drizzle pan with olive oil.
  3. Add onions and mushrooms, continue cooking over medium-low heat, stirring occasionally, until vegetables are soft, slightly golden, and reduced by about 75%.
  4. Adjust seasoning to taste.
Notes
  1. Don't rush this recipe. Slow and steady really does win the race in this instance.
  2. Serve as a burger topping or side.
  3. Refrigerate leftovers in covered container.
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calories
79
fat
3g
protein
2g
carbs
13g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So there you have it!  The answer to your Turkey Burger grilling woes!  Serve these bad boys at your next barbecue, for family dinner night, or just make ’em for yourself cause you’re worth it!  You won’t be sorry you did, and you’ll be the star of mealtime with these on the menu!