Prepear Cookbook Recipes

Chili

9/11/2019

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Total Time: 45 minutes
Serves: 8

Ingredients

1 lb lean ground turkey
2 Tbsp olive oil
2 tsp minced garlic
1 sweet onion, chopped
2 green bell peppers, chopped
2 stalks celery, chopped
1 jalapeno, seeded and chopped
1 can light red kidney beans, no salt added, rinsed and drained
1 can pinto beans, no salt added, rinsed and drained
1 28 oz can can crushed tomatoes, no salt added
1 10 oz can mild diced tomatoes with green chilies, drained
2 Tbsp chili powder
1 tsp cumin
1 tsp paprika
¼ tsp garlic powder
¼ tsp onion powder
Water if it needs more liquid
Cilantro, chopped
Green onion, chopped
Fritos
4 cups blueberries

Directions

In a large pot over medium-high heat with olive oil, cook the garlic, onion, bell pepper, jalapeno and celery until soft.
Add the meat, breaking into crumbles and cook until no longer pink.
Add the beans, tomatoes and spices. Add a little extra liquid if needed.
Cover and simmer for at least 30 minutes.
Serve with cilantro, green onion and Fritos on top.
Freeze the other 4 servings for another time or serve to guests!
Serve with 1/2 cup blueberries each.

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Quesadillas

9/11/2019

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Total Time: 30 Minutes
Serves: 4

Ingredients

8 GF tortillas
1 can black beans no sodium, smashed to make refried beans
1 cup vegan cheese
2 cups spinach, chopped
1 can chopped green chilies
2 green onions, sliced
4 Tbsp salsa
4 apples

Directions

On one tortilla, spread refried beans to within 1 in. of edges. Sprinkle with cheese; top with chilies, spinach, onions, another sprinkle of cheese and top with another tortilla. Repeat for the remaining 3 quesadillas.
On a lightly greased griddle, cook quesadillas over medium heat for 2-4 minutes on each side or until browned and cheese is melted. Cut into wedges. Serve with salsa and 1 apple each.

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Salmon with Vegetables

9/11/2019

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Total Time: 25 minutes
Serves: 4

Ingredients

4 4oz salmon fillets
2 cups cauliflower
2 cups cherry tomatoes, cut in half
3 Tbsp olive oil
½ lemon or 2 Tbsp lemon juice
1 tsp garlic powder
1 tsp onion powder
Pinch of salt and pepper
2 cups raspberries
1 cup quinoa, uncooked (cooked and prepared according to package directions)

Directions

Preheat oven to 400 F.
Lightly grease a foil lined baking sheet and put cauliflower on one side and tomatoes on the other side.
Mix together the olive oil, lemon juice and spices and drizzle half over the vegetables and mix them around to get them covered.
Put the vegetables in the oven and start preparing the salmon.
Place the salmon skin side down on a lightly oil sprayed foil lined baking sheet.
Drizzle salmon with remaining olive oil, lemon and spice mixture, transfer to the oven and cook until it flakes easily, about 10-12 minutes. Remove vegetables along with the salmon.
Serve salmon with the tomatoes and cauliflower over the quinoa.
Eat with 1/2 cup raspberries each serving.

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Chicken Fried Rice

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

2 Tbsp olive oil
1 pound chicken breasts, cut into ½ inch pieces
1 ½ cups frozen peas and carrots blend
3 green onions, chopped
2 tsp minced garlic
2 eggs, lightly beaten
4 servings plain brown rice, cooked according to package directions
2 Tbsp low-sodium soy sauce
2 Tbsp gluten-free hoisin sauce

Directions

Heat a large skillet over medium-high heat add the oil and chicken and cook over medium-high heat for about 5 minutes, stirring to cook both sides. Remove chicken when it is cooked through and set aside.
Add the peas and carrots and cook for about 2 minutes while stirring, until vegetables soften.
Add the garlic and cook for 1 minute while stirring.
Push vegetables to one side of the skillet and add the eggs to the other side and cook to scramble, stirring as necessary.
Add the chicken, rice and green onion and drizzle with soy sauce and hoisin. Cook for about 2 minutes or until everything is hot.

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Minestrone Soup

9/11/2019

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Total Time: 45 minutes
Serves: 4

Ingredients

1 Tbsp olive oil
½ sweet onion, chopped
2 celery stalks, chopped
3 large carrots, chopped
1 tsp minced garlic
1 tsp dried parsley
1 tsp dried oregano
1 tsp dried basil
Dash of salt and pepper
2 cups spinach, chopped
28 oz can, no sodium diced tomatoes
4 cups no sodium added vegetable broth
1 can red kidney beans, no sodium, rinsed and drained
1 ½ cups uncooked high protein gluten-free pasta

Directions

In a large pot cook and stir the oil, carrots, celery and onion over medium-high heat until softened, about 5 minutes.
Add the seasoning and cook 1 minute. Add the spinach, tomatoes, broth and beans. Cover and simmer for about 15 minutes or until carrots are tender.
Stir in pasta, cover and simmer for 5-10 minutes or until pasta reaches desired tenderness.

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Mediterranean Fish

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

4 6 oz cod fillets
2 Tbsp olive oil
1 Tbsp minced garlic
16 cherry tomatoes, halved
8 kalamata olive, pitted and chopped
Dash of salt and pepper
1 lemon, sliced
4 Tbsp white wine
1 bunch of basil, leaves, chopped
8 cups spinach
4 servings quinoa, cooked according to package directions.

Directions

Preheat oven to 400 F.
Cut 4 large squares of parchment paper.
In a skillet over medium heat, add 1 Tbsp oil, garlic, tomatoes and olives.
Sauté for 3 minutes or until everything begins to soften and then set aside.
Place spinach and a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and evenly divide the tomatoes, garlic and olives among the parcels. Sprinkle with a dash of salt and pepper. Drizzle with olive oil and white wine.
Wrap each parcel by folding the sides together and creating a tent with no gaps.
Place parcels on a baking sheet and cook for 8-10 minutes or until fish flakes easily.
Add quinoa to each plate and top with parcel ingredients and basil.

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Baked Chicken with Rice and Broccoli

9/11/2019

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Total Time: 35 minutes
Serves: 4

Ingredients

4 4 oz chicken breasts
1 Tbsp olive oil
2 tsp garlic, minced
½ tsp garlic powder
½ tsp dried oregano
½ tsp Italian Seasoning
4 servings instant brown rice – no salt added, prepared according to directions
1 Tbsp olive oil
1 bunch broccoli, cut into florets
1 Tbsp olive oil
2 tsp garlic, minced
Dash of salt and pepper

Directions

Preheat oven to 400F.
Line a 9x13 baking dish with parchment paper.
Arrange chicken breasts in dish and rub oil on each piece and then season with the garlic, oregano, Italian seasoning, salt and pepper.
Bake for 20-30 (20 for smaller chicken breasts and closer to 30 for larger) minutes or until they reach 165F and are no longer pink inside.
At the same time, prepare the broccoli by placing foil on a baking sheet and adding tossing broccoli with oil, garlic, salt and pepper. Cook along with the chicken, or for about 20 minutes and edges are crispy.
Season the rice with a dash of salt, pepper and 1 Tbsp oil.
Serve chicken next to the rice and broccoli.

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Pita Pizza

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

4 medium gluten-free pita breads
1 cup pizza sauce – low sodium
4 servings of Turkey pepperoni
1 sweet onion, chopped
1 green bell pepper, chopped
1 cup spinach, chopped
1 cup dairy-free Mozzarella cheese

Directions

Preheat oven to 425F.
Place pita bread on a baking sheet.
Cover each pita with pizza sauce and add toppings.
Cook for 4-7 minutes or until cheese melts and crust is slightly crispy on edges.

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Tacos

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

1 lb extra lean ground turkey
1 sweet onion, chopped
1 red pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 Tbsp minced garlic
½ Tbsp chili powder
1 tsp ground cumin
1 tsp paprika
Dash of salt and pepper
1 Tbsp olive oil
12 corn tortillas
2 tomatoes, chopped
½ head lettuce, chopped
1 avocado, chopped
¼ cup cilantro, chopped
2 cups raspberries

Directions

Heat oil over medium-high heat. Add ½ of the onion, bell pepper and poblano pepper and sauté for 4-5 minutes until veggies soften.
Add garlic, chili powder, cumin, paprika, a dash of salt and pepper and the turkey. Break up the turkey with a spatula and blend with spices. Cook for 7-10 minutes or until cooked through.
Serve corn tacos with the turkey, the rest of the onion, tomatoes, lettuce, cilantro and avocado.
Serve each with 1/2 cup raspberries.

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