watermelon

spaghetti with turkey meatballs

Ingredients

    Sauce:

    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 4 cloves garlic, minced
    • 3 tablespoons tomato paste
    • 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
    • 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
    • 2 teaspoons chopped oregano leaves
    • 1 sprig fresh rosemary
    • Salt
    • 1/4 cup torn fresh basil leaves  

    Meatballs:

    • Cooking spray
    • 1 pound ground turkey meat
    • 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
    • 1/4 cup grated Parmesan, plus more for serving
    • 1/2 cup finely grated carrot
    • 1/2 cup finely chopped onion
    • 2 large cloves garlic, minced
    • 2 tablespoons minced fresh parsley leaves, plus more for garnish
    • 2 teaspoons minced fresh thyme leaves
    • 1 egg, lightly beaten
    • 1/2 teaspoon salt
    • Freshly ground black pepper
    • 1 box (16 ounces) whole-wheat spaghetti
Directions

Fill a large stockpot with water and bring to a boil for pasta.

Make Sauce:In a saucepan heat the oil over medium heat. Saute the onions until translucent, then add the garlic and cook for 1 minute. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 min, until liquid has evaporated slightly. Salt and pepper, to taste.
Meatballs:Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients. Form 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 min, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the spaghetti.Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Garnish with parsley and 1 tablespoon grated Parmesan.
Calories: 330, Total Fat 10.5G, (Mono: 4.3G, Poly: 2G, Sat: 3G) Protein: 23G, Carb: 38G, Fiber: 7.5G, Chol: 60MG, Sodium: 625MG

 

 

watermelon

steak tacos with avocado-cucumber salsa

Ingredients
  • 1 tablespoon chili powder
  • 2 cloves garlic, minced
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • A pinch cayenne pepper
  • 1 1/4 pound top sirloin steaks cut 1-inch thick
  • 12 small corn tortillas (5 to 6 inches in diameter)
  • 3 cups shredded red cabbage
  • 1/2 cup chopped cilantro leaves
  • 1 lime, cut into wedges
Avocado Lime Salsa:
  • 1 large cucumber peeled, seeded and cut into chunks (about 2 cups)
  • 2 avocados, cut into chunks
  • 1/2 red onion, diced
  • 2 limes, juiced (about 1/4 cup)
  • Salt
  • 1/4 cup chopped cilantro leaves
  • 2 jalapeno chiles, chopped, plus more to taste

 

 

 

Directions

In a small bowl stir together chili powder, garlic, cinnamon, salt and cayenne pepper. Rub spice mixture on both sides of steaks.
Grill or broil steaks for 5 to 6 minutes on each side for medium rare, turning once. Remove from grill and let meat sit for 10 to 15 minutes. Carve into thin slices.
Warm tortillas by placing them on the grill, for about 30 seconds, turning once. Or place 6 tortillas at a time between 2 moist paper towels and microwave for 45 seconds. Wrap in cloth napkin or place in a tortilla warmer to keep warm. Place the carved steak, warm tortillas, cabbage, cilantro, lime and Avocado Lime Salsa in serving dishes and let diners make their own tacos at the table.
For the Avocado Lime Salsa place cucumber, avocado and onion in a large bowl and add lime juice and salt. Add cilantro and chiles and toss gently.

Calories: 410, Total Fat 18G, (Mono: 8G, Poly: 2G, Sat: 4G) Protein: 21G, Carb: 42G, Fiber: 8G, Chol: 46MG, Sodium: 250MG

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watermelon

jerk chicken with pineapple salsa

Ingredients

    For the salsa:

    • 1 tablespoon honey
    • 1 tablespoon lime juice
    • 1 cup finely diced pineapple
    • 1/3 cup finely diced, seeded English cucumber
    • 1 tablespoon chopped fresh mint leaves

    For the chicken:

    • 4 teaspoons olive oil, divided
    • 4 skinless, boneless chicken breast halves, about 5 ounces each, pounded to 1/2-inch thick
    • 1 cup chopped scallions (about 6 scallions)
    • 1/2 Scotch bonnet or habanero chile pepper, seeded and finely minced (wear gloves when handling)
    • 1 clove garlic, minced
    • 1 teaspoon grated fresh ginger, or 1/4 teaspoon ground
    • 1 teaspoon allspice
    • 1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried
    • 1/2 cup low-sodium chicken broth
    • 2 tablespoons reduced-sodium soy sauce
    • 2 tablespoons lime juice
Directions

For the salsa:
In a small bowl whisk together the honey and the lime juice. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing over and toss to combine. Set aside.
For the chicken:
Heat 2 teaspoons of olive oil in a large skillet over a medium-high heat. Add the chicken breasts and cook for about 4 minutes on each side, or until browned and cooked through. Transfer the chicken to a plate and cover with foil to keep warm.
Add the remaining 2 teaspoons of oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice, and thyme. Cook for 30 seconds over a medium heat. Add the chicken broth and soy sauce and cook until liquid is reduced by half, about 3 minutes. Stir in the lime juice. Put the chicken back in the pan and coat well with the sauce.
Calories: 265, Total Fat 7G, (Mono: 4G, Poly: 1G, Sat: 1G) Protein: 35G, Carb: 15G, Fiber: 2G, Chol: 82MG, Sodium: 375MG