Cooking with Coop
The poblano pepper really makes this AWESOME!!
1 C. Red onion chopped
1 Poblano pepper seeded and chopped
1t. Garlic minced
1lb. Ground turkey or lean beef
1T. Chili powder
2T. Tomato paste
1t. Ground cumin
¼ t. Salt
¼ t. Pepper
1 Can (15oz. or 19oz.) cannellini beans
1 (14.5 oz.) can of diced tomatoes
1 (14oz.) can of fat free, sodium free chicken broth
½ C. chopped cilantro
Heat a Dutch oven over medium heat. Add onion, poblano pepper, garlic and meat; cook until meat is done stirring frequently, about 10 minutes. Stir in chili powder, tomato paste oregano, cumin, salt, pepper, cannellini beans, diced tomatoes & chicken broth. (the rest of the ingredients, minus the cilantro….). Reduce heat and simmer for about 10 minutes. Top with cilantro and serve!
Options: Sometimes I serve it over a very small amount of whole wheat pasta…
Turkey Meatballs with and Peppers & Mushrooms
(Of course you can leave out any ingredient you don’t like, which might be the peppers and the mushrooms and probably the tomatoes…..If you are like me, then maybe at some point after your 39th birthday you may begin to enjoy these vegetables.)
1 Package of Ground Turkey
1 Medium Onion diced/minced
1 Green Pepper-diced/minced
1 Red Pepper-diced
2T. minced garlic
The veggies to go with the meatballs:
1 Green Pepper, Yellow Pepper, Red Pepper-cut in to chunks (or thinly sliced..)
1 Package of Fresh Mushrooms-sliced
1 (14.5oz.) can of Diced Tomatoes
1T. minced garlic
- Preheat the oven to 400º
- Put the turkey, diced veggies, egg, oregano and garlic in a bowl and mix well.
- Shape into ping-pong size meatballs and put on a non-stick cookie sheet or a tin foil lined cookie sheet that has been sprayed with cooking spray.
- Put them in the oven and set the timer for 20 minutes. (When they are done they often have a lot of juice, so be careful when removing them from the oven.)
- Put a tablespoon of olive oil in a skillet and turn on medium-high heat.
- When the skillet is hot, add the chopped peppers, garlic and oregano –stirring almost constantly. Place in a bowl and set aside.
- Put 1t. olive oil in the skillet on medium high heat. When skillet is hot add the mushrooms and cook until tender. (I cook the mushrooms separately because they produce too much liquid…)
- Cook about 15 minutes or until desired tenderness. Place in the bowl with the peppers.
- Heat the diced tomatoes in a pan on the stove.
- Put veggies and mushrooms in a bowl and place the meatballs on top.
- Spoon on some of the diced tomatoes and ENJOY!!!
This GREAT served on top of brown rice or whole wheat pasta.
Tilapia with Sweet Potatoes
6 filets of tilapia
1 large sweet potato(or 2-3 small red potatoes)
2 T. minced fresh rosemary
2 T. chopped chives (or green onions)
4 T. Olive oil
Salt & Pepper
1. Preheat the oven to 375 degrees F.
2. Slice the sweet potato into very, very thin slices. (I use my Cuisinart to make them potato chip thin..)
3. Place the fish on a work surface and season with salt and pepper.
4. Top each of the fillets with enough slices of potato to completely cover the surface of the fish, like shingles.
5. Sprinkle the potatoes with a bit more salt and pepper and 1 tablespoon of rosemary leaves.
6. Heat a large, oven-proof skillet over medium-high heat.
7. Add 2T. olive oil.
8. When the oil is hot add the fish, potato side down. Cook for about 2 minutes.
9. Place the skillet in the oven and bake until the fish is cooked through, about 15 to 17 minutes.
10. Meanwhile, combine the remaining olive oil, chives, and the remaining 1 tablespoon rosemary, salt and pepper in a small bowl.
11. To serve, place the fish on serving plates, potato side up.
12. Drizzle the fish with the rosemary-chive oil.
13. Serve immediately.
Additions and Options:
1. Use thinly sliced red, purple or russet potatoes.
Green peppers are so cheap right now that I needed to figure out a way to make something else with them. Plus I need something else besides chicken to eat..
- 1 t. Olive Oil
- ½ C. Onion (chopped)
- 1 T. Minced garlic
- 4 Green peppers
- 1C. cooked brown rice
- 1lb. Lean 96/4 lean ground beef
- 1 Egg
- 2T. Oregano, parsley, basil
- Salt and pepper to taste
- Preheat oven to 350°.
- In a small skillet cook the onion & garlic in oil over medium-low heat until softened, about 5 minutes.
- Cut the tops off of the green peppers; chop and put in the skillet with the onion and garlic.
- Bring a large pot of water to a boil.
- Put the green peppers in the boiling water, continue to boil about 5-10 minutes,
- Remove them from the water and let them cool.
- In a large bowl, combine ground beef, rice, egg, sautéed onions, peppers and garlic and the spices.
- Mix thoroughly.
- Spoon into cooled green peppers.
- Bake for about 50 minutes or until beef is cook all the way through.
Optional: Pour a 14oz. can of diced tomatoes over the peppers before baking.
Broiled Cauliflower with Olive Oil and Sea Salt
- 1 head cauliflower, cut into bite size pieces
- 1.5 tbsp. extra-virgin olive oil
- Sea salt to taste
- Preheat oven to 350 degrees.
- Toss cauliflower in olive oil.
- Dump onto a cooking sheet.
- Bake cauliflower in oven for 10 minutes.
- After 10 minutes, turn oven to broil. Watch for about 5-10 minutes until cauliflower is almost burnt.
- Remove from oven and place in bowl.
- Squeeze the juice of 1 lemon (if desired) and add sea salt to taste.
Additions and Options:
1/4 c. parmesan cheese, grated
1 tbsp. pine nuts
Juice of 1 lemon
Sprinkle parmesan and pine nuts on cauliflower right before turning the oven to broil. Keep a close eye on the melting cheese (3-5 minutes in the broiler).
I decided that I would eat more dark vegtables so I can get all the good vitamins Kale-People brag about…I’ve never eaten kale before and quite frankly it scares me… So I got this recipe and after I made it the first time, it smelled terrible and I was terrified to eat it. But I made this decision and I had to stick to it..so…. I put grilled chicken in a bowl and added the soup on top, and I was AMAZED at how good it was!
- 1 T. Olive Oil
- ½ C. Onion (chopped)
- 1 T. Minced garlic
- ¼ t. Red pepper flake (OR Penzy’s Spices ‘Arizona Dreaming instead; it has Jalapeño, Ancho, Chipotle, and Red Pepper)
- 1-4 14oz. cans low-sodium diced tomatoes in juice. (One can if you want it more like stew, 2 cans if you want it like soupy stew and 3-4 cans if you want more like soup)
- 4 C. Low-sodium vegetable broth or chicken broth (One small box of broth equals 4 cups)
- 8 C. Kale chopped; pull stems from leaf (OR a bag from Trader Joe’s)
- 1 T. Balsamic vinegar
- ½ t. Kosher or sea salt
- Black pepper to taste
In a Dutch oven cook the onion, garlic, and red pepper seasoning in oil over medium-low heat until softened, about 5 minutes.
- Add tomatoes and broth, increase heat to high, and bring soup to boil.
- Stir in kale, balsamic vinegar, and salt; simmer 15 -25 minutes, depending on your taste.
- Season with pepper.
Additions and Options:
- Add chicken, browned ground beef, turkey
- Add a can of black beans & green chilies.
- Add a can of white beans.
- Add any other veggies you’d like.
- Try mustard, collard, turnip, chard greens. (Trader Joe’s has bags of kale, as well as two combo bags; ‘Power Greens’ and another with collard, mustard, kale, turnip greens!)
- 6 sweet potatoes peeled and sliced.
- ¼ C. olive oil
- ½ t. salt
- Preheat oven to 425°.
- Put the potatoes large bowl , add oil and mix well.
- Spray cookie sheet with cooking spray.
- Spread the potato onto the baking sheet in a single layer.
- Sprinkle with sea salt.
- Bake for 10 minutes, turn them over and salt the other side. Bake 20 more minutes turning every 10 minutes until they have a soft center.
Chicken Caesar-Pasta Salad
3-4 chicken breasts cooked and shredded
1 ½ C. cooked whole wheat penne pasta
2 C. romaine lettuce; torn up
1½ C. cherry or grape tomatoes
¼ C. chopped fresh basil
¼ C. chopped green onions
¼ C. chopped fresh parsley
¼-½ C. fresh parmesan cheese
Poppy seed dressing or your favorite dressing
1. Cook the pasta ACCORDING TO THE PACKAGE DIRECTIONS..
2. Cut the tomatoes in half and set aside in a small bowl.
3. Combine all the rest of the ingredients, except the tomatoes, in a large bowl. Mix well. Use your (clean) hands it’s much easier.
4. Serve the salad and add the tomatoes in each individual bowl.
5. Top with cheese and dressing.
** You can use a cooked rotisserie chicken from the store. Just peel off the skin!
Yummy-Ground Turkey, Cheese & Black Bean Enchiladas
Click below to view video!
Good I.Dee: There are a couple of options for this recipe:
Ground turkey or beef
Pre-cooked chicken (baked or rotisserie)Enchilada or Casserole
1-1½ lbs. Ground turkey or beef (or cooked shredded chicken)
1/2 cup chopped onion
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
2 garlic *gloves, minced
1 (15-ounce) can black beans, rinsed and drained
1 (16oz)jar of salsa
1 cup (4 ounces) shredded cheddar cheese, divided
12 (6-inch) corn tortillas or 8 inch whole wheat flour tortillas
1 (10-ounce) can enchilada sauce
Preheat oven to 350°.
1. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
2. Add onion, ground turkey (or beef) and sauté until no longer pink.
3. Drain of excess liquid.
4. Stir in cumin, oregano, chili powder, garlic, beans, and cook 2 minutes, stirring mixture frequently.
5. Stir in salsa, and cook 1 minute. Remove from heat.
6. Warm tortillas according to package directions. Spread 1/3 cup enchilada sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray.
7. Spoon about 1/3 cup black bean mixture down center of each tortilla, top with cheese, and gently roll up.
8. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining enchilada sauce evenly over enchiladas, and sprinkle with cheese.
9. Bake at 350° for 20 minutes or until thoroughly heated.
*Glove=clove, a mispronounced word in our family for years before some else pointed it out..…I refuse to say anything but that
This recipe is easy to make and takes only a few minutes to prepare, minus the overnight marinade time.
Asian Pork Tenderloin
- 1/3 C. Brown sugar
- 1/3 C. Low-sodium Soy sauce
- 2T. Lemon juice
- 2T. Sesame oil
- 2T. Worchester sauce
- 4 Garlic gloves (or 4t. crushed garlic)
- 1T. Ground mustard
- 1T. Pepper
- 2- ¾ lb.each Pork Tenderloin
- In a small bowl combine the first eight ingredients (everything but the pork) and mix with a fork.
- Put the pork in a re-sealable large Ziploc bag.
- Pour ½ C. of the marinade (those first eight ingredients mixed together) in with it, seal the bag, and refrigerate for eight hours or overnight.
- Cover and refrigerate the remaining leftover marinade.
Eight hours later or the next day….
- Pre-heat oven to 450°.
- Remove the pork from the bag, and place on a rack in a shallow roasting pan. Discard the marinade.
- Put pork in the oven and bake for 20-25 minutes or until meat thermometer reads 145°, basting occasionally with reserved marinade.
- Remove from oven let stand 5 minutes before slicing. After slicing, pour remaining marinade over the top of the pork so it seeps into the slices.
Soooo good served with baked potatoes topped with low-fat cottage cheese and fresh cut string beans.
**Easy Baked Potato Tip** Wash medium size baking potatoes, wrap in Saran Wrap and microwave for eight minutes.
Or we can call it Just Meat, Noodles and Cheese….until you develop a pallet for vegetables, which, in some cases, may be never….
I call this, for obvious reasons, … Friday Night Special
(Of course you can leave out any ingredient you don’t like, which might be the peppers and the mushrooms and probably the tomatoes…..my experience was that at some point after my 39th birthday I begin to enjoy these vegetables.)
- 1 package of ground turkey or lean beef
- 1small onion chopped
- 1 green pepper, red pepper, yellow pepper-chopped into bite size pieces
- 1 package of fresh mushrooms
- 15-20 cherry tomatoes
- 1 package of whole wheat rigatoni or spiral noodles
- Oregano & any other Italian spices you like
- Olive oil
- 2 C. fresh grated parmesan cheese
The noodles (pasta):
- Heat a pot of water to boiling, add the pasta and cook until done. (the pasta is done when the time on the package directions is reached..)
- Drain the noodles- don’t rinse them- and put them back in a large mixing bowl.
- While the water is heating…..In a skillet (or large pot sprayed with cooking spray), brown the ground turkey or beef with the onion and oregano.
- When it is done, drain the excess liquid off.
- Put back on the stove and add the veggies cooking until tender about 15 minutes.
- Cut the cherry tomatoes in half and set them aside.
- Add the meat mixture to the noodles and mix thoroughly.
- Add the cherry tomatoes and mix again.
- Add 1 C. of fresh grated parmesan cheese and mix again. Mix well.
- Top it off with more cheese if you’d like. Yumm!!!