GREATER JOLIET AREA YMCA

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Turkey Tacos

Yields Four Servings, Prep Time – 10 minutes, Cook Time – 2 hours, 10 minutes

Ingredients

• 1 teaspoon olive oil
• 1 white onion, diced
• 1 pound 94% lean ground turkey (can also use 99% lean if you desire)
• 3 garlic cloves, minced
• 1 (8 oz) can tomato sauce (1 cup)
• 1/4 cup water (only if making stovetop version)
• 2 1/2 teaspoons cumin
• 2 1/2 teaspoons chili powder
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ⅛ teaspoon cayenne pepper, optional
• ¾ teaspoon salt
• Optional toppings:
• 8 soft corn tortillas (or flour if you prefer)
• 3/4 cup grape tomatoes, quartered (can also use 1 large tomato, diced)
• ½ cup shredded cheddar cheese
• 1 avocado, diced (or sub guacamole)
• Shredded lettuce
• Sliced fresh or pickled jalapeños

 Directions

1. Add olive oil to a large skillet and place over medium high heat. Add diced onions and turkey. Brown the turkey, and break up the meat with a wooden spoon until nice and browned, about 5 minutes.
2. TO MAKE ON THE STOVETOP: add in garlic, tomato sauce, water, cumin, chili powder, oregano, paprika, cayenne pepper and salt. Stir to combine. Simmer over medium low heat for 10-15 minutes or until mixture begins to thicken up.
3. TO MAKE IN THE SLOW COOKER: Transfer to the slow cooker and add in garlic, tomato sauce, cumin, chili powder, oregano, paprika, cayenne pepper and salt. Stir to combine. Cook on high for 2-3 hours or on low for 6-7 hours.
4. Once ready to serve, divide meat between 8 corn tortillas. Add optional toppings: tomatoes, cheese, diced avocado/guacamole, lettuce and jalapeno. Serves 4. Optional to serve with Greek yogurt, if desired.

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

One Pot Cheesy Mushroom Spinach Beef Pasta

Yields Four Servings, Prep Time – 15 minutes, Cook Time – 30 minutes

Ingredients

• 1 tablespoon butter (or sub olive oil)
• 8 ounces baby bella mushrooms, sliced
• ½ yellow onion, sliced
• 3 cloves garlic, minced
• 1 pound lean ground beef (90% is good)
• 1 (5 oz) bag spinach, chopped (or leave spinach leaves as is!)
• 1 cup milk of choice (we do unsweetened almond milk)
• 4 cups low sodium beef or chicken broth
• 10 ounces uncooked wide egg noodles
• 1 cup shredded mozzarella cheese
• ½ cup parmesan cheese
• Freshly ground salt and pepper, to taste

 Directions

1. Cook your mushrooms: place a large pot over medium-high heat and add in 1 tablespoon butter. Once butter melts, add in the mushrooms, onions, garlic and salt and pepper. Stir occasionally until mushrooms and onions are cooked down and mushrooms start to brown slightly about 5-7 minutes. Transfer to a bowl.
2. In the same pot add in your ground beef then season with salt and pepper, and break up the meat, cooking until no longer pink, about 5-8 minutes. Add mushroom & onion mixture back to the pot then stir in the spinach. Once spinach wilts down, immediately add in milk and chicken broth.
3. Next, stir in the egg noodles and bring to a slight boil; you’ll cook until the pasta is nice and tender, about 10-12 minutes (depending on your pasta shape) and most of the liquid (but not all!) is absorbed. You’ll want a little bit of liquid left to make the sauce nice and creamy.
4. Remove from heat and stir in the mozzarella and parmesan cheese and add additional salt and pepper to taste. Serve immediately and enjoy!

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Harvest Salad

Yields Eight Servings, Prep Time – 35 minutes 

Ingredients

• ¼ cup fresh orange juice
• 1 small shallot, minced (about 2 tablespoons)
• 1 tablespoon distilled white vinegar
• 1 tablespoon pure maple syrup
• 1 tablespoon Dijon mustard
• 2 ½ teaspoons kosher salt, divided
• ½ teaspoon black pepper, divided
• ⅓ cup plus 2 Tbsp. extra-virgin olive oil, divided
• 1 (1 ½ pounds) kabocha squash, seeded and cut into 2-inch-long x ¾-inch-wide wedges
• 1 pound fresh Brussels sprouts, trimmed and halved lengthwise
• 2 bunches Lacinato kale, stemmed and chopped (about 12 cups)
• 1 medium Honeycrisp apple, thinly sliced (about 1 ½ cups)
• ½ cup toasted pecans, chopped
• 1 ounce Parmesan cheese, shaved (about ½ cup)

 Directions

1. Preheat oven to 450°F. Whisk together orange juice, shallot, vinegar, maple syrup, mustard, 1 ½ teaspoons of the salt, and ¼ teaspoon of the pepper in a small bowl. Gradually whisk in ⅓ cup of the olive oil until liquid is smooth and combined. Set aside.
2. Toss together squash, Brussels sprouts, and remaining 1 teaspoon salt, ¼ teaspoon pepper, and 2 tablespoons olive oil on a large rimmed baking sheet until combined. Roast in preheated oven until tender and browned, about 20 minutes, rotating baking sheet halfway through cook time.
3. Using your hands, massage kale and ¼ cup vinaigrette in a large bowl until kale softens, 1 minute. Add apple and roasted vegetables; toss to combine. Transfer to a platter. Sprinkle with pecans and Parmesan. Drizzle with remaining vinaigrette.

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Fusilli with Pistachio Pesto

Yields Four servings, Prep Time – 25 minutes 

Ingredients

• 8 oz. uncooked fusilli pasta
• 2 cups fresh basil leaves
• 1/4 cup shelled, roasted pistachios
• 1 1/2 tbsp. Extra virgin olive oil
• 1/2 tsp. salt
• 2 tsp. garlic cloves
• 1/4 cup grated fresh Parmesan cheese
• 1 cup grape tomatoes
• Lemon wedges (optional)

 Directions

1. Cook pasta according to the package directions, omitting salt and fat. Drain pasta through a sieve over a bowl, reserving 1/4 cup pasta water. Rinse pasta with cold water; drain.
2. Combine basil, 3 tablespoons pistachios, oil, salt, and garlic in a food processor. Process until smooth, scraping sides. Transfer basil mixture to a large bowl; stir cheese and reserved 1/4 cup pasta water into basil mixture. Add pasta and tomatoes to basil mixture; toss gently to coat. Sprinkle with remaining 1 tablespoon pistachios. Serve with lemon wedges, if desired.

Nutrition Facts

339 calories; protein 8g; carbohydrates 47g; fiber 3g; total fat 11g; saturated fat 2g; sodium 331mg

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

California Breakfast Wrap

Yields Four servings, Prep Time – 25 minutes 

Ingredients

• 4 large eggs
• 2 large egg whites
• salt
• Pepper
• 4 8-inch whole wheat tortillas
• 4 tbsp. goat cheese
• 3 1/2 oz. baby spinach
• 1 tsp. canola oil
• 1 medium tomato
• 1 Hass avocado
• 1 tbsp. chopped fresh dill leaves

 Directions

1. In medium bowl, beat eggs, egg whites, and 1/8 teaspoon each salt and freshly ground black pepper.
2. On microwave-safe plate, cover tortillas with damp paper towel. Microwave on high 30 seconds or until just warm and pliable.
3. Spread 1 tablespoon goat cheese on each tortilla; top with spinach.
4. In 12-inch nonstick skillet, heat oil on medium 1 minute. Add egg mixture. Cook 2 minutes or until almost set, stirring gently. Remove from heat; fold in tomato, avocado, and 1/4 teaspoon salt.
5. Divide hot egg mixture among tortillas. Top with dill; fold in half.

Nutrition Facts

448 calories; protein 19g; carbohydrates 47g; fiber 7g; total fat 21g; saturated fat 6g; sodium 600mg

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Grilled Green Tomatoes

Yields 2 servings

Ingredients

• 2 large sweet peppers, yellow
• 3 green tomatoes
• ¼ jalapeno
• 1 tablespoon parsley, finely chopped
• 1 tablespoon vegetable oil
• Salt and pepper

 Directions

1. Preheat grill pan on medium heat.
2. Cut off tops of yellow peppers, quarter and add to grill pan. Cook until charred and softened. Remove from pan and set aside.
3. Slice tomatoes ¼ inch thick.
4. Brush one side of slices with oil and lay on grill pan, oiled side down. Cook for 6-8 minutes.
5. Brush tops of tomatoes with remaining oil and flip.
6. In a food processor add peppers, jalapeño and parsley. Blend until a sauce forms.
7. Add salt and pepper to grilled tomatoes. Top with Spicy Yellow Pepper Sauce or serve on the side for dipping.

Nutrition Facts

162 calories; protein 4g; carbohydrates 21g; fiber 6g; total fat 8g; saturated fat 1g; sodium 862mg