Quinoa & Black Bean Burgers with CornMake it easy: Double the recipe to make more burgers. Freeze extras for the next time you need something in a pinch!Flavor it up: Add your favorite spice rub onto the corn. For a spicy and tangy flavor, add Garam masala and squeeze lime over them when ready to serve.Flavor it up: Add 1 diced jalapeno and/or ½ cup of diced red pepper to your patty mixture. Add guacamole or salsa on top.Burgers: • 1 cup low sodium chicken broth• ½ cup of brown quinoa• 1 15 oz. can of black beans, drained & rinsed• ½ cup of panko bread crumbs• ¼ cup of chopped onions• 1 large egg beaten• 1 tsp coriander• 1 tsp cumin• 1 tsp of kosher salt• 2 frozen cubes of garlic• ½ cup of chopped cilantro Bring broth to a boil in a 2-quart saucepan. Add the quinoa and simmer on medium low until quinoa is tender and all liquid is absorbed (about 15 min). Remove from the heat and let sit for 5 min. Heat 2 tbsp. of oil over medium heat. Add onions, garlic, red pepper. Cook for 2 to 3 min. Transfer to the food processor. Add the beans and quinoa and pulse until beans are chopped and mixture is combined. Do not over process! Put in a bowl and add cilantro, egg, bread crumbs, cumin, coriander. You should be able to form about 6 patties with the mixture. Wrap in plastic wrap and freeze or use right away. When ready to cook, heat 1 tbsp. of canola oil and cook for 3 to 4 min on each side until heated through. Serve on a whole wheat bun.Baked Corn: • 4 cobs of corn• Salt & pepper• Olive oil or butter Clean corn. Rub a small amount of oil/butter and salt & pepper. Wrap in foil. You can do this ahead of time and refrigerate the corn. When you are ready to eat, place in a toatser oven or regular oven on 450ºF for 30 min. Remove foil and serve.Chicken Stew• 4 chicken breasts sliced in thick even pieces or 4 chicken thighs• 1 cup white flour with 1 tsp. salt and pepper added in• 1 carton of low sodium chicken or beef broth• 1 pound of butternut squash cut in 2 inch squares• 2 sprigs of thyme• 2 garlic cubes• 1 sprig of rosemary• 1 cup of crushed tomatoes• ½ cup of vegetable base Add 2 tbsp. of light olive oil or canola oil to a sauté pan. I like using cast enamel pans since it enhances the taste of stew. Shake off excess flour and place chicken pieces in the pan. Brown the chicken on each side, approximately 7 to 8 min on one side and 3-4 min on the other side. Remove and put aside. It will not be fully cooked. Add onions and garlic to the oil. Add more oil if needed. Once onions are translucent, add the chicken back. Add chicken broth, base, tomatoes, thyme, rosemary and simmer on medium low for 1 hour. Add more salt and pepper to taste. I make numerous versions of this chicken. For lemon chicken, I skip the crushed tomatoes and base. I add dry white wine such as sauvignon blanc to the onions and garlic and cook it down. Then add the chicken and chicken broth. Simmer until chicken is soft for about 1 hour. Add ¼ cup of lemon juice, 1 tbsp. of lemon zest and capers at the last 10min of cooking. For a version of Marsala chicken, I add dry Marsala wine and sliced Cremini mushrooms. You can make this chicken any flavor you like! I even have an Asian version. Make it easy: Make it ahead on the weekend and serve after a long Monday at work. Just heat and serve!Spaghetti & MeatballsMake it easy: Double the recipe and freeze the extra meatballs. You can use them whenever you need something quick!Make it easy: Use a good quality of store-bought turkey meatballs.Flavor it up: Add a tablespoon of butter to your pan while cooking the pasta & meatballs.Meatballs (make on Sunday, if possible): • 1 package ground turkey• 1 tbsp. dried oregano• 4 tbsp. finely chopped basil• 5 tbsp. finely chopped parsley• 2 garlic cubes• 2 tsp. salt• ½ tsp. black pepper• ¼ cup breadcrumbs• 1 egg• ½ cup of finely shredded Parmesan cheese Add all components in a bowl and mix. Do not over mix. Shape them into balls. In a heavy pan, add 3 tbsp. of canola oil on medium-to-medium high heat. Brown the meatballs on all sides. Remove when cooked all the way through, approximately 15 to 20 min. You can cover the pan for 5 min so they can “steam” and cook all the way through. Watch closely so they do not overcook and get dry. Cool and put in an airtight container in the fridge.Spaghetti: On Tuesday, Cook whole grain spaghetti in boiling salted water until nearly done about 10 min. Drain and save the pasta water. Add spaghetti to the pan with 1 cup of the vegetable base, marinara sauce and some pasta water. Add meatballs. Continue to cook spaghetti and add more pasta water as needed until the spaghetti is done and the meatballs are moist.Pasta Soup with Italian Sausage• 1 cup vegetable base• ½ cup crushed tomatoes• 1 carton of chicken broth (1 quart)• 2 cups of broccoli• 1 can of cannelloni beans or Garbanzo beans drained and rinsed• 3 to 4 turkey sweet Italian sausages such as Jennie-O• Whole grain pasta such as rotini or shells Take sausages out of the casing. Chop the sausages and sauté in 1 tbsp. canola oil for about 10 min. Add vegetable base, crushed tomatoes, and broth. Let simmer for 15 min. Add beans and pasta. Soup is done once the pasta is soft. Add more water depending on the consistency of the soup you want. Sprinkle some minced parsley on top.Flavor it up: Add crushed red pepper to spice up. Add 1 cup of baby spinach & shredded carrots to boost your veggie count!Make it easy: This is as easy as it gets!
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