Cajun sausage and rice
Makes 4 servings
Preparation time: quarter-hour
Cooking time: about 20 to 25 minutes
INGREDIENTS
1 tablespoon olive oil
14 ounces andouille sausage, lower into 1/4-inch slices
1 inexperienced bell pepper, sliced
1/2 cup chopped onion
4 cloves garlic, minced
2 1/2 cups unsalted hen broth
5 tablespoons tomato paste
1 cup long-grain white rice
1 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon coarse salt
Floor black pepper to style
Chopped recent parsley for garnish
In a big, nonstick skillet, warmth oil over medium-high. Add sausage and cook dinner till browned on each side. Add bell pepper and onion. Prepare dinner 2 to 4 minutes or till greens are softened. Add garlic and cook dinner one other minute. Stir in broth, paste, rice, paprika, oregano, salt and pepper. Cowl; deliver to a boil. Decreased warmth to medium-low; simmer 15 to twenty minutes, stirring often, till rice is tender and liquid has been absorbed. Garnish with parsley and serve.
Per serving: 523 energy, 17 grams protein, 30 grams fats (52% energy from fats), 9.4 grams saturated fats, 46 grams carbohydrate, 62 milligrams ldl cholesterol, 1,254 milligrams sodium, 3 grams fiber.
Carb depend: 3.
Hen potatoes with pearl onions and carrots
Makes 8 servings
Preparation time: 10 minutes
Cooking time: 6 to 7 hours
INGREDIENTS
6 bone-in skinless hen breasts
1 tablespoon herbes de Provence
1/2 teaspoon garlic powder
Freshly floor pepper to style
2 kilos small pink potatoes
3/4 cup frozen pearl onions, thawed
2 cups child carrots
8 ounces cremini mushrooms
1 cup reduced-sodium hen broth
Place hen in a 4-quart or bigger sluggish cooker. Sprinkle with herbs de Provence, garlic powder and pepper. Add potatoes, onions, carrots and mushrooms. Pour broth over all. Cowl and cook dinner on low 6 to 7 hours or till hen is cooked via and greens are tender. Take away bones and serve.
Per serving: 220 energy, 24 grams protein, 3 grams fats (12% energy from fats), 0.6 gram saturated fats, 24 gram carbohydrate, 65 milligrams ldl cholesterol, 185 milligrams sodium, 3 grams fiber.
Carb depend: 1.5.
Pork roast with apples and sage
Makes 10 servings
Preparation time: 10 minutes
Cooking time: 5 to 7 hours
INGREDIENTS
4 teaspoons chopped recent sage
1 tablespoon minced garlic
1 teaspoon coarse salt
1/2 teaspoon freshly floor pepper
1 (2 3/4- to 3-pound) boneless pork loin roast, well-trimmed
1 (12-ounce) jar pork gravy or au jus
4 medium gala apples, divided
Combine sage, garlic, salt and pepper in a small bowl. Unfold over prime of pork. Place gravy in a 4-quart or bigger sluggish cooker. Core 2 apples and coarsely chop; add to gravy. Place pork on prime. Cowl and cook dinner on low 5 to 7 hours. Core and lower remaining apples into 8 wedges every; add to cooker the final hour of cooking. Take away pork and apple wedges to a tray; tent with foil. Let stand. Take away chopped apples with slotted spoon to meals processor; puree. Add 1 cup cooking liquid to apple puree; warmth. Slice pork; serve with apple wedges and apple gravy.
Per serving: 247 energy, 28 grams protein, 9 grams fats (35% energy from fats), 3.8 grams saturated fats, 12 grams carbohydrate, 74 milligrams ldl cholesterol, 464 milligrams sodium, 2 grams fiber.
Carb depend: 1.
Chili canine
Spoon some chili over the youngsters’ favourite scorching canine (lowest-sodium lowest-fat canine) on a whole-grain bun. Crunch on celery sticks alongside.
S’mores puffs
Warmth oven to 350 levels. Place 12 spherical buttery crackers on a baking sheet. Prime every with 1 milk chocolate kiss (of 12 whole) and half of 1 massive marshmallow (6 marshmallows whole). Bake 8 minutes or till marshmallows simply start to soften. Let cool on a wire rack 5 minutes earlier than consuming.
Tuna salad sandwiches
Purchase some deli tuna salad. Earlier than you unfold it on whole-grain bread, stir in some halved grapes. Add a lettuce leaf to the sandwich, too. Serve with bean soup. Add plums for dessert.
Mediterranean bulgur with chickpeas
In a big serving bowl, mix 1 cup bulgur (cracked wheat), 2 diced plum tomatoes, 1 small diced zucchini and three tablespoons chopped recent parsley. Pour 1 1/2 cups boiling water over all; cowl with foil. Let stand 12 to fifteen minutes or till liquid is absorbed and bulgur is tender. Stir in 1 (15.5-ounce) can rinsed chickpeas, 2 cups cooked broccoli florets, 3/4 cup reduced-fat crumbled feta cheese, 1 teaspoon grated lemon zest, 2 tablespoons recent lemon juice and a couple of tablespoons olive oil; combine nicely and serve.
