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5 basic ingredients, 3 ways.
Shop once, tickle your taste buds for days
– Dinosaur kale
– Ground turkey
– Cremini mushrooms
Italian: Fit Bolognese Sauce
A traditional, rustic dish that transports you to Italy, this Bolognese recipe cuts out the heavy fat and caloric price tag by substituting hearty veggies.
2 T olive oil
1 small yellow onion, finely diced 2 carrots, peeled and finely diced 1⁄2 red pepper, finely diced
3 cloves garlic, finely minced
4 ounces cremini mushrooms,
3 cups (packed) dinosaur kale,
1 1⁄2 T tomato paste
1 cup red wine
2 cups tomato-basil pasta sauce*
2 T fresh basil, finely chopped
1-16-ounce package 93% lean ground turkey
Zoodles (zucchini noodles) or pasta of choice
Salt and pepper
*Look for a high-quality specialty brand sauce that is low in sugar.
In a large French oven or pot, heat the oil over medium heat. Add the onion, carrot, and red pepper, season with salt and pepper, and sauté until golden (about 8-10 minutes).
Stir in the garlic, and let cook 1 minute, until fragrant.
Add the mushrooms and kale, turn heat to medium high, and cook— stirring occasionally—until all the water is cooked out.
Turn heat back to medium, and stir in the tomato paste, so the veggies are coated.
Add the wine, pasta sauce, and basil. Stir until all the veggies are incorporated and the mixture starts to bubble.
Turn heat to medium-low. Add the turkey and cook, breaking apart with a wooden spoon, for 20-30 minutes with the lid off. Season with salt and pepper if necessary.
Once the Bolognese has thickened, remove from heat and let sit for 5 minutes. Serve over zoodles or noodles and top with parmesan if desired.
Thai: Basil Stir-Fry
Cut out the unhealthy oils and pile on the veggies with this popular, flavorful, and easy Thai dish.
2 garlic cloves, finely diced 2 T chili sauce
2 T ginger puree
2 T Tamari
2 T rice vinegar
2 T honey
1⁄2 tsp each, salt and pepper
1 – 16-ounce package 93% lean ground turkey
4 tsp canola oil
2 Japanese eggplants, cut at an angle to 1 1⁄2 inch wedges
4 ounces cremini mushroom, sliced 1 red bell pepper, thinly sliced
3 cups (packed) dinosaur kale, finely chopped
1 cup basil leaves (Thai basil recommended) 3 scallions, sliced
In a large bowl, stir together all ingredients from garlic through salt and pepper. Add the ground turkey and break apart with a spoon until combined and coated with the sauce. Let marinate while cooking the veggies.
Heat 1 tsp of the oil in a wok, or large skillet, over medium-high heat. Spread the eggplant evenly into the wok, cover, and let sear for 2 minutes. Pour another 1 tsp oil around the outside of the wok, turn eggplant pieces over, cover, and cook another 2 minutes. Turn heat to high, remove cover, and cook another 1-2 minutes, until eggplant is golden brown. Reserve on a plate.
Add another 1 tsp oil, and spread mushrooms evenly into the wok. Cook for about 1 minute per side, until golden brown. Reserve on the plate with the eggplant.
Lower heat to medium-high. Repeat the same process as the mushrooms with the red pepper.
Lower heat to medium, add the turkey mixture, and cook for 10 minutes, continually breaking apart with a wooden spoon.
Add the kale, and cook for 5-6 minutes, until fully wilted.
Turn heat off, add the basil and scallions, and stir to combine.
Gently stir in the reserved veggies. Serve over white or brown rice.
Mexican: Turkey & Veggie Enchiladas
Loaded with veggies, this healthy twist on a Mexican classic will delight.
2 T canola oil
1 medium, sweet yellow onion, thinly sliced 1 each, yellow and red bell pepper, seeds
removed and thinly sliced
4 ounces cremini mushrooms, thinly sliced
2 cups (packed) dinosaur kale, finely chopped 2 T chili powder
1 T cumin
1 tsp coriander
2 tsp honey
1⁄2 tsp salt
1 – 16-ounce package 93% lean ground turkey
24 ounces tomato sauce
1⁄2 cup cilantro, finely chopped
1⁄4 cup basil, finely chopped
2 – 4-ounce cans green chiles or pickled jalapenos (optional)
1 1⁄4 cups queso fresco, finely crumbled 12 corn tortillas
Heat oil in large French/Dutch oven or pot over medium heat. Add onion and bell pepper and cook, stirring occasionally, until soft, about 8 minutes. Add mushrooms and kale and cook another 5 minutes.
Add chili powder, cumin, coriander, agave or honey, and salt. Cook for about 1 minute to develop the flavor of the spices.
Add turkey, and stir to combine with the veggies and coat with spices.
Pour in tomato sauce and 1⁄4 cup water. Bring to low simmer for about 10 minutes, stirring occasionally.
Set a strainer in a large bowl. Pour the mix through the strainer so the sauce drains into the bowl, pressing on the turkey and veggies to extract as much sauce as possible. Reserve sauce.
In a large bowl, combine the turkey and veggie mixture with the cilantro, chilies or jalapenos, and
cup of the cheese.
Heat oven to 375 degrees. Coat a large baking dish with non-stick cooking spray. Pour 1⁄2 cup sauce on the bottom of the dish, and spread it around.
Wrap the tortillas in a slightly damp kitchen cloth, then microwave for 60 seconds until soft.
To assemble, place the tortillas on a large cutting board or counter space. Evenly disperse the chicken and veggie mixture into each of the tortillas. Roll them up tightly, and place in baking dish tightly together.
Pour the remaining amount of sauce over the top (there may be a little extra sauce you can reserve and keep warm to serve with the enchiladas). Sprinkle another cup cheese over the enchiladas. Bake covered for 40 minutes. Remove foil, bake 5-10 minutes longer. Let cool 10 minutes before serving. Sprinkle with remaining cheese before serving.
Note: You can make the pan of enchiladas ahead of time and store in the fridge for up to 4 days. Increase the baking time by 15-20 minutes when removing from a cold fridge.