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Cozi Ecookbook PDF
Cozi Ecookbook PDF
Cozi Cookbook
Contents
ALPHABETICAL
CATEGORICAL
INTRODUCTION..................................................... 05
POULTRY
Chicken Marbella.................................................. 13
Cozi Classic Chicken............................................. 16
Ginger Chicken with Rice Noodles....................... 20
Oyakodon............................................................. 24
Panko-Parmesan-Crusted Chicken Tenders.......... 26
Slow Cooker Chicken............................................ 32
Sweet Turkey Chili................................................. 33
Tex-Mex Slow Cooker Chicken.............................. 35
Introduction
Julia Child
ts a dilemma every parent knows all too well: its 5pm, youre wiped
out from a hectic day, the kids are getting hungry, and you havent
got the faintest idea of what to make for dinner. Now, thanks to our amazing
Cozi fans, we have the perfect solution. Recipes that do it all: fast, easy,
affordable, reasonably healthy, and most importantly, deliciouseven for the
most discriminating eaters.
So how did we find them? We asked our fans to submit their best familyfriendly, no-fail dinner ideas, and we sweetened the pot by offering a grand
prize of $500 for the best one (as well as $250 and $150 for the second
and third place winners). The response was amazing! Picking the best one
wasnt easy, but we narrowed it down based on the following criteria:
simplicity of ingredients, speed of preparation, ease of cleanup, healthfulness
and, of course, great taste! The 9 top-scoring recipes went on to the finals,
where our panel of 10 kids rated each recipe and picked their favorites.
CONTEST WINNERS
First Place
Cozi Classic Chicken.............. 16
Second Place
Italian Pasta Toss.................... 22
Third Place
Panko-Parmesan-Crusted
Chicken Tenders..................... 26
RUNNERS UP
Poached Eggs & Salsa............ 29
Teriyaki Veggies & Rice............ 34
Tuna OMG........................... 36
Vegetable Curry with Quinoa.... 38
The following 25 recipes included in this book represent the best from the
over 160 recipes submitted to our No-Fail Dinner Ideas contest, including 7
of the finalists that made it to our ultimate kid taste-test. We hope you
find this collection of recipes as delicious, easy, and helpful as we did!
Cozi.com
Saucepan
Ziploc bag
Broiler
Skillet
Spoon
Oven
Baking dish
Whisk
Range
Roasting pan
Chopping knife
Baking sheet
Cutting knife
Crock pot
Wire rack
Pizza cutter
Mixing Bowl
Broiler pan
Cheese grater
EMERGENCY SUBSTITUTIONS
Bread crumbs = Cracker crumbs; crushed corn flakes; oats
Brown sugar
(1 cup)
Butter (1 cup)
= 1 cup shortening;
Eggs (1 large)
Garlic (1 clove) =
Ketchup (1 cup) = 1 cup tomato sauce mixed with 1 tsp vinegar
and 1 Tbsp sugar
Cozi.com
Onion
(1 cup, chopped)
Sour cream
(1 cup)
Tomatoes
(1 cup, CANNED)
Wine (1 Cup)
measurement CONVERSIONS
VOLUME
Teaspoon
Tablespoon
Ounce
Cup
WEIGHT
1 pound
1 ounce
1 pound
1 kilogram
Teaspoon
Tablespoon
Fluid ounce
48
16
Cup
=
=
=
=
16 ounces
28 grams
454 grams
2.2 pounds
measurement REDUCTIONS
Equivalent
Three Fourths
Two Thirds
Half
Third
Fourth
1 cup
16 Tbsp
cup
cup
cup
cup
cup
cup
12 Tbsp
9 Tbsp
cup
6 Tbsp
cup
3 Tbsp
cup
10 Tbsp + 2 tsp
8 Tbsp
7 Tbsp + tsp
cup
3 Tbsp + 1 tsp
2 Tbsp + 2 tsp
cup
8 Tbsp
6 Tbsp
5 Tbsp + 1 tsp
cup
2 Tbsp + 2 tsp
2 Tbsp
cup
5 Tbsp + 1 tsp
3 Tbsp + 3 tsp
3 Tbsp + 1 tsp
2 Tbsp + 2 tsp
1 Tbsp + 2 tsp
1 Tbsp + 1 tsp
cup
4 Tbsp
3 Tbsp
2 Tbsp + 2 tsp
2 Tbsp
1 Tbsp + 1 tsp
1 Tbsp
1 Tbsp
3 tsp
2 tsp
2 tsp
1 tsp
1 tsp
tsp
1 tsp
8 dashes *
tsp
tsp
level tsp
rounded tsp
tsp
tsp
4 dashes *
tsp
tsp
level tsp
rounded tsp
tsp
tsp
2 dashes *
3 pinches **
2 pinches**
1 dash*
1 pinches**
1 pinch**
* 1 dash =
teaspoon or 2 pinches
teaspoon or dash
** 1 pinch =
A pinch has historically been defined as an amount that can be taken between the thumb and forefinger.
If the ingredient is a liquid, use 45 drops per pinch.
Cozi.com
Preparation
2 tsp butter
1 apple, peeled and sliced thinly
4 eggs
2 egg whites
2 Tbsp water
cup grated cheddar cheese
Salt
Pepper
4 strips precooked bacon
Preheat broiler
NOTES
&
Nutrition
This recipe is great for breakfast or dinner. If youre looking for a vegetarian option, simply leave out the bacon.
Approximate nutrition for one serving (recipe yields four servings total):
calories:
233 | total fat: 16g, 25% dv | saturated fat: 3g, 15% dv | cholesterol: 239mg, 80% dv | sodium: 658mg,
29% dv | total carbs: 5g, 2% dv | fiber: .5g, 2% dv | sugars: 4g | protein: 15g, 30% dv | vitamin a: 11% dv
vitamin c: 3% dv | calcium: 13% dv | iron: 2% dv
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
Bubble Up Pizza
At a glance
INGREDIENTS
23 cans refrigerator biscuits
1 cup spaghetti sauce
12 cloves garlic, chopped/pressed
23 cups shredded mozzarella
Pizza toppings of your choice
suggested toppings:
Pepperoni
Olives
Red Bell Peppers
Preparation
1 Preheat oven to 400 F.
2 Remove biscuits from cans and cut each one into quarters (a pizza
cutter makes this easy, especially if kids are helping).
Time:
Servings:
4 Spread spaghetti sauce over the biscuit dough. Sprinkle garlic over
the sauce, then top with mozzarella and desired toppings.
Equipment:
NOTES
&
Nutrition
Author Melissa Kramer:
A great recipe for kids to help
prepare!
The super-simple biscuit dough crust and the fact that its made in a casserole dish are what
makes this recipe different from ordinary homemade pizza. This also puts it high on the fun
scale for kids.
Approximate nutrition for one serving (recipe yields five servings total):
calories: 839 | total fat: 43g, 66% dv | saturated fat: 16g, 80% dv | cholesterol: 54mg, 18%
sodium: 2594mg, 112% dv | total carbs: 89g, 30% dv | fiber: 2g, 8% dv | sugars: 20g
protein: 29g, 58% dv | vitamin a: 21% dv | vitamin c: 3% dv | calcium: 43% dv | iron: 30% dv
10
Cozi.com
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Burrito Pie
At a glance
INGREDIENTS
2
1
4
2
Enchilada sauce
Preparation
Time:
Servings:
2 Mix in olives, chilies, tomatoes, taco sauce, and refried beans. Stir
mixture thoroughly, reduce heat to low, and let simmer 1520 minutes.
3
Spread thin layer of meat mixture in 4-quart casserole dish (or deep
9x13 pan). Cover with layer of tortillas, then more meat, then cheese.
Repeat layers until all tortillas are used, topping off with a layer of
meat, enchilada sauce (if using), and then cheese.
NOTES
&
Equipment:
Nutrition
Serve with sour cream, guacamole, and more sliced olives. This is a large recipegreat for a
pot luck! For a family, make a half-recipe.
Approximate nutrition for one serving, using ground beef (recipe yields sixteen servings total):
calories: 244 | total fat: 8g, 13% dv | saturated fat: 3g, 14% dv | cholesterol: 23mg, 8% dv
sodium: 1019mg, 43% dv | total carbs: 30g, 11% dv | fiber: 5g, 21% dv | sugars: 2g
protein: 12g, 24% dv | vitamin a: 9% dv | vitamin c: 18% dv | calcium: 10% dv | iron: 17% dv
Cozi.com
11
INGREDIENTS
1 box (16 oz) pasta, any shape
cup olive oil
cup butter or margarine
1 tsp minced garlic
2 yellow squash, cut in half moons*
Preparation
1
Prepare
pasta according to package directions.
2 Meanwhile, heat about 1 Tbsp of oil in a large skillet, and cook
sausage until well browned. Remove sausage from pan, draining
drippings. Or, leave drippings in the pan for more flavor.
dd remaining olive oil and butter or margarine to pan, and saut
A
garlic over medium heat until just soft, being careful not to blacken it.
Add vegetables and cook until just tender.
Time:
Servings:
Equipment:
4 Return sausage to pan and heat through. Add salt and pepper to taste.
5 Toss with pasta and serve. Or, serve on top of pasta, drizzled with oil
from the pan.
NOTES
&
Nutrition
Try this dish topped with red pepper flakes and/or freshly grated Parmesan cheese.
Approximate nutrition for one serving (recipe yields five servings total):
calories: 946 | total fat: 25g, 39% dv | saturated fat: 5g, 35% dv | cholesterol: 68mg, 22% dv
sodium: 431mg, 19% dv | total carbs: 82g, 26% dv | fiber: 12g, 48% dv | sugars: 6g
protein: 26g, 52% dv | vitamin a: 17% dv | vitamin c: 42% dv | calcium: 8% dv | iron: 25% dv
12
Cozi.com
Chicken Marbella
At a glance
INGREDIENTS
12 oz pitted, bite-size dried plums
1 jar (3.5-oz) capers
1 bottle (.5-oz) dried oregano
6 bay leaves
1 garlic clove, minced
1 cup pimento-stuffed olives
cup red wine vinegar
Preparation
Time:
1
Combine
first 10 ingredients in a large bowl or zip-top freezer bag.
Add chicken pieces, turning to coat well, then cover or seal.
Servings:
P our marinade evenly over chicken, then sprinkle evenly with brown
sugar, and pour wine around chicken pieces.
NOTES
&
Equipment:
Nutrition
The original version of this recipe is from The Silver Palate Cookbook by Sheila Lukins and Julee
Rosso. If you search for Chicken Marbella online, you will find the original version as well as
many tweaks and suggestions.
Approximate nutrition for one serving (recipe yields 12 servings total):
526 | total fat: 27g, 41% dv | saturated fat: 7g, 35% dv | cholesterol: 96mg, 32%
sodium: 1135mg, 49% dv | total carbs: 39g, 13% dv | fiber: 3g, 12% dv | sugars: 29g
protein: 33g, 66% dv | vitamin a: 6% dv | vitamin c: 2% dv | calcium: 5% dv | iron: 13% dv
calories:
Cozi.com
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13
Chili Mac
At a glance
INGREDIENTS
1
1
1
1
1
lb ground beef
tsp minced garlic
tsp chili powder (add more to taste)
can (14 oz) kidney beans, drained
can (14 oz) diced tomatoes with
garlic and onion
Preparation
1 In large skillet, cook ground beef and onion until beef is no longer
pink and onions are softened.
Time:
Servings:
3 Bring to a boil. Cover and reduce heat to low. Simmer for 1520
minutes, until macaroni is tender.
Equipment:
4 Add cheese and cover for 2 minutes until melted. Serve immediately.
NOTES
&
Nutrition
For extra flavor, add a generous teaspoon of Italian seasoning and some salt and pepper.
Also, try adding sliced mushrooms and/or red bell peppers when sauting the onions.
Approximate nutrition for one serving (recipe yields four servings total):
calories: 584 | total fat: 26g, 40% dv | saturated fat: 14g, 70% dv | cholesterol: 110mg,
37% dv | sodium: 900mg, 39% dv | total carbs: 35g, 12% dv | fiber: 6g, 24% dv | sugars: 10g
protein: 35g, 70% dv | vitamin a: 11% dv | vitamin c: 8% dv | calcium: 29% dv | iron: 32% dv
14
Cozi.com
INGREDIENTS
2 Tbsp vegetable oil, plus more
as needed
1 stalk green onion, finely chopped
6 large eggs, beaten
1 cup diced fresh tomatoes
Preparation
1 In a wok or skillet overmeium-high heat, heat the oil. When oil is hot,
add the green onions and fry for 1520 seconds.
2
Combine the eggs with the sauce. If it looks too dry, add just a splash
of water. Gently stir-fry for about 1 minute.
NOTES
&
Time:
Servings:
Equipment:
Nutrition
Of course, if you like it spicy, you can add some hot sauce when you add the soy sauce. Serve
with rice and other dishes as part of a family-style dinner.
Approximate nutrition for one serving (recipe yields three servings total):
calories: 229 | total fat: 4g, 6% dv | saturated fat: 3g, 15% dv | cholesterol: 54mg, 18%
sodium: 248mg, 11% dv | total carbs: 15g, 5% dv | fiber: 2g, 8% dv | sugars: 0g
protein: 26g, 52% dv | vitamin a: 1% dv | vitamin c: 0% dv | calcium: 3% dv | iron: 8% dv
Cozi.com
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15
Preparation
Bake 30 minutes.
7
Lower
oven temp to 350 F and cook for an additional 1025
minutes, or until juices run clear (not pink) when poked with a sharp
knife or the internal temperature of the chicken breasts is 170 F.
optional: To brown chicken pieces, place under broiler for 710
minutes of cooking.
8
When
chicken is done, remove from oven and tent with aluminum
foil. Let rest 510 minutes before serving.
NOTES
&
Nutrition
Approximate nutrition for one serving (recipe yields eight servings total):
calories: 383 | total fat: 10g, 15% dv | saturated fat: .25g, 1% dv | cholesterol: 192mg, 64% dv | sodium: 313mg,
14% dv | total carbs: 0g, 0% dv | fiber: 0g, 0% dv | sugars: 0g | protein: 72g, 144% dv | vitamin a: 0% dv | vitamin c:
0% dv | calcium: 13% dv | iron: 16% dv
16
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
INGREDIENTS
1 (33 lb) beef rump or chuck roast
Salt
Pepper
1 bottle Soy Vay Wasabiyaki Sauce
(or marinade of choice)
Preparation
1
Puncture
meat several times with a knife or fork.
2
Season
with salt and pepper, place in a large zippered storage bag.
Time*:
Servings:
Equipment:
NOTES
&
Nutrition
18
Cozi.com
INGREDIENTS
1 pounds ground beef
1 can (10 oz) diced tomatoes with
green chilies
2 cups corn
Preparation
1 Preheat oven to 375 F.
2 Cook ground beef and tomatoes in large skillet until beef is browned.
Time:
Servings:
5 Combine baking mix and water in a medium bowl, and pour over the
meat/bean mixture.
Equipment:
NOTES
&
Nutrition
Approximate nutrition for one serving (recipe yields six servings total):
calories: 941 | total fat: 73g, 112% dv | saturated fat: 10g, 50% dv | cholesterol: 110mg,
37% dv | sodium: 1778mg, 77% dv | total carbs: 94g, 31% dv | fiber: 11g, 44% dv | sugars: 12g
protein: 36g, 72% dv | vitamin a: 22% dv | vitamin c: 4% dv | calcium: 35% dv | iron: 42% dv
Cozi.com
19
Preparation
NOTES
&
Nutrition
Approximate nutrition for one serving (recipe yields four servings total):
calories:
374 | total fat: 10g, 15% dv | saturated fat: 2g, 10% dv | cholesterol: 64mg, 21% dv | sodium: 306mg,
| total carbs: 36g, 12% dv | fiber: 3g, 12% dv | sugars: 4g | protein: 29g, 58% dv | vitamin a: 127% dv
vitamin c: 20% dv calcium: 6% dv | iron: 11% dv
13%
20
dv
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
INGREDIENTS
1 box (16 oz) pasta
(such as farfalle, penne, or rotini)
2 cups chicken, cooked and cut into
bite-sized pieces (about 2 breasts)
1 tsp salt
Preparation
1
Prepare
pasta according to package directions.
2 Warm salad dressing in a large skillet, add vegetables, and cook until
heated through.
Time:
Servings:
NOTES
&
Nutrition
Approximate nutrition for one serving (recipe yields four servings total):
calories: 759 | total fat: 23g, 35% dv | saturated fat: 3g, 15% dv | cholesterol: 60mg, 20%
dv sodium: 1649mg, 72% dv | total carbs: 110g, 37% dv | fiber: 16g, 64% dv | sugars: 9g |
protein: 34g, 68% dv | vitamin a: 101% dv | vitamin c: 4% dv | calcium: 6% dv | iron: 14% dv
22
Equipment:
Cozi.com
Author Amanda of
AFewShortCuts.com: TIPS: Cook
chicken when you bring it home
from the store. Place in freezer
bags for quick meals, or salads!
Cook pasta the night before, so
you just have to toss it all together.
Change it up: Use a different type
of veggie and salad dressing for
a different taste.
Lazy Lasagna
At a glance
INGREDIENTS
2 cups frozen spinach, thawed
1 lb Italian sausage, cut into
small pieces
1 jar (24 oz) spaghetti sauce
Preparation
1 Preheat oven to 350 F.
2 Squeeze excess moisture from spinach and set aside.
3
Time:
4 Layer in order: half the sauce, half the noodles, half the sausage, half
the spinach, and half the mozzarella. Overlap the noodles slightly so
you have 56 noodles per layer.
Servings:
Equipment:
NOTES
&
Nutrition
Approximate nutrition for one serving (recipe yields six servings total):
calories: 785 | total fat: 46g, 71% dv | saturated fat: 21g, 105% dv | cholesterol: 113mg, 38%
sodium: 2013mg, 88% dv | total carbs: 54g, 18% dv | fiber: 7g, 28% dv | sugars: 9g
protein: 40g, 80% dv | vitamin a: 149% dv | vitamin c: 9% dv | calcium: 111% dv | iron: 18% dv
Cozi.com
dv
23
Oyakodon
INGREDIENTS
Preparation
1
Heat
dashi soup stock in medium saucepan.
2
Add
soy sauce, mirin, and sugar.
3
Add
chicken, and simmer over low heat for a few minutes.
4
Add
onion slices and simmer for a few more minutes.
NOTES
&
Nutrition
* A great recipe for dashi: Boil 1 cups water, add 1 tsp of Thai fish sauce (made with just anchovies and salt), stir.
Approximate nutrition for one serving (recipe yields two servings total):
calories:
627 | total fat: 12g, 18% dv | saturated fat: 3g, 15% dv | cholesterol: 413mg, 138% dv | sodium: 2486mg,
108% dv | total carbs: 79g, 26% dv | fiber: 3g, 12% dv | sugars: 26g | protein: 49g, 98% dv | vitamin a: 9% dv
vitamin c: 8% dv calcium: 6% dv | iron: 21% dv
24
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
INGREDIENTS
Preparation
NOTES
&
Nutrition
You can also try frying the tenders (as shown at right) for more moist chicken.
Approximate nutrition for one serving (recipe yields four servings total):
calories:
217 | total fat: 4g, 6% dv | saturated fat: 2g, 10% dv | cholesterol: 132mg, 44% dv | sodium: 1037mg,
45% dv | total carbs: 5g, 2% dv | fiber: 0g, 0% dv | sugars: 0g | protein: 35g, 70% dv | vitamin a: 2% dv |
vitamin c: 0% dv calcium: 8% dv | iron: 8% dv
26
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
INGREDIENTS
Non-stick cooking spray
11 lb pork chops
cup reduced-sodium soy sauce
1 Tbsp brown sugar
1 tsp minced ginger (fresh or
powdered)
Preparation
1 Preheat oven to 400 F, and spray a baking dish with non-stick
cooking spray.
Time:
Servings:
3 In a bowl, combine soy sauce with brown sugar, ginger, red pepper,
and pineapple.
Equipment:
NOTES
&
Nutrition
For thicker sauce, drain more of the pineapple juice before combining with other ingredients.
You can also put the pork under the broiler briefly to make it crispier.
Approximate nutrition for one serving (recipe yields four servings total):
calories: 511 | total fat: 35g, 54% dv | saturated fat: 20g, 100% dv | cholesterol:120mg, 40%
sodium: 1106mg, 48% dv | total carbs: 11g, 4% dv | fiber: 0g, 0% dv | sugars: 11g | protein:
33g, 66% dv | vitamin a: 7% dv | vitamin c: 13% dv | calcium: 0% dv | iron: 3% dv
28
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INGREDIENTS
6 corn tortillas
1 jar (12 oz) salsa (choose green or
red according to taste)
6 eggs
Shredded cheese of your choice
Preparation
1
Warm
tortillas in the oven or microwave, and wrap in towels to
keep warm.
Time:
3 Crack in eggs.
4 Cover pan, and let the eggs poach in the sauce until done.*
5
Equipment:
Uncover and sprinkle with cheese during the last minute or two.
NOTES
&
Nutrition
* It takes about 3 to 4 minutes to medium-poach an egg. For kids, we recommend poaching a bit
longer or until fully cooked to ensure safe eating.
Approximate nutrition for one serving (recipe yields four servings total):
calories: 250 | total fat: 10g, 15% dv | saturated fat: 4g, 20% dv | cholesterol: 320mg, 106%
dv | sodium: 646mg, 28% dv | total carbs: 27g, 9% dv | fiber: 3g, 12% dv | sugars: 6g | protein:
14g, 28% dv | vitamin a: 14% dv | vitamin c: 3% dv | calcium: 13% dv | iron: 14% dv
Cozi.com
29
Sloppy Joes
INGREDIENTS
Preparation
2 lb ground beef
1 Tbsp cooking oil
1 cup onion, chopped
68 hamburger buns
1
Brown
the meat in a saut pan.
for sauce:
1 cup ketchup
cup water
2 Tbsp sugar
1 Tbsp apple cider vinegar
2 Tbsp mustard
2 Tbsp Worcestershire sauce
NOTES
&
2
Remove
meat from pan and set aside.
3
Heat
oil in the pan and saut the onions over medium-high heat until
soft, about 35 minutes.
4
Return
meat to the pan with the onions.
Nutrition
Approximate nutrition for one serving (recipe yields sixeight servings total):
calories:
540 | total fat: 34g, 52% dv | saturated fat: 9g, 45% dv | cholesterol: 91mg, 30% dv | sodium: 796mg,
| total carbs: 38g, 13% dv | fiber: 2g, 8% dv | sugars: 15g | protein: 28g, 56% dv | vitamin a: 6% dv
vitamin c: 13% dv calcium: 10% dv | iron: 22% dv
35%
30
dv
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
31
At a glance
Preparation
1
Sprinkle
salt and pepper all over and inside the chicken.
Time*:
Servings:
NOTES
&
Nutrition
Because of the mild apple flavor of this chicken, we think it would be great chopped up and
tossed into a green salad with nuts!
Approximate nutrition for one serving (recipe yields six servings total):
calories: 161 | total fat: 3g, 5% dv | saturated fat: 1g, 5% dv | cholesterol: 73mg, 24% dv
sodium: 163mg, 7% dv | total carbs: 5g, 2% dv | fiber: 0g, 0% dv | sugars: 13g | protein: 27g,
54% dv | vitamin a: 0% dv | vitamin c: 27% dv | calcium: 1% dv | iron: 5% dv
32
Equipment:
Cozi.com
INGREDIENTS
2 Tbsp vegetable oil
cup chopped onion
1 clove garlic, minced
2 Tbsp finely chopped green pepper
1 lb ground turkey
3 Tbsp yellow mustard
1 tsp salt
Preparation
Time:
1
Heat
oil in a large, heavy saucepan.
2 Add onions, garlic, and green pepper, and saut over medium-high
heat until softened.
3 Add ground turkey, cooking until brown.
Servings:
Equipment:
NOTES
&
Nutrition
Cozi.com
33
Teriyaki Veggies
& Rice
At a glance
INGREDIENTS
23 cups white rice
34 Tbsp canola oil
medium onion, thinly sliced
2 large carrots, julienned
4 medium zucchini, sliced or diced
Preparation
1
Cook
rice according to package directions.
2 Meanwhile, heat oil in large skillet, and saut onion until softened
slightly, about 2 minutes.
Time:
Servings:
Equipment:
NOTES
&
Nutrition
This recipe works with almost any vegetables. The trick is to add the harder vegetables first, and
coat with sauce after everything is just barely cooked. This keeps the veggies from getting too
soft. To make this dish more filling, stir in firm tofu at the end, and cook until heated through.
Approximate nutrition for one serving (recipe yields four servings total):
calories: 515 | total fat: 16g, 25% dv | saturated fat: 1g, 5% dv | cholesterol: 0mg, 0% dv
sodium: 4385mg, 191% dv | total carbs: 77g, 26% dv | fiber: 5g, 20% dv | sugars: 23g
protein: 15g, 30% dv | vitamin a: 171% dv | vitamin c: 82% dv | calcium: 11% dv | iron: 32%
34
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dv
Author Elizabeth:
So easy! This is a once-a-week
favorite in our home. Healthy,
quick, and YUMMY! My kids
love it!
INGREDIENTS
45 boneless, skinless chicken breasts 1 can (15 oz) black beans, rinsed
2 packets taco seasoning
and drained
1 can (8 oz) green chilies
1 can (15 oz) pinto beans, rinsed
1 can (15 oz) fire-roasted diced
and drained
tomatoes, not drained
1 can (15 oz) red beans, rinsed
1 can (15 oz) mexicorn or canned
and drained
corn, drained
Preparation
1
Layer
ingredients in a crock pot in the order given. Empty one packet
of taco seasoning directly onto the chicken, and add the second packet
after all the remaining ingredients have been added.
2
Time*:
Servings:
Equipment:
NOTES
&
Nutrition
Serve with hard or soft shells and your favorite toppings, like cheese, sour cream, salsa, or olives.
Approximate nutrition for one serving (recipe yields 12 servings total):
calories: 207 | total fat: 1g, 2% dv | saturated fat: 0g, 0% dv | cholesterol: 27mg, 9% dv
sodium: 801mg, 35% dv | total carbs: 32g, 11% dv | fiber: 8g, 32% dv | sugars: 4g
protein: 27g, 54% dv | vitamin a: 13% dv | vitamin c: 29% dv | calcium: 10% dv | iron: 16%
Cozi.com
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35
Tuna OMG
INGREDIENTS
Preparation
1
Cook
noodles according to package directions.
NOTES
&
Nutrition
As a variation, you may add any steamed vegetables, such as broccoli or carrots. Add hot red pepper flakes for
extra kick.
Approximate nutrition for one serving (recipe yields four servings total):
calories:
590 | total fat: 11g, 17% dv | saturated fat: 3g, 15% dv | cholesterol: 111mg, 37% dv | sodium: 51mg,
2% dv | total carbs: 86g, 29% dv | fiber: 7g, 28% dv | sugars: 4g | protein: 32g, 64% dv | vitamin a: 3% dv
vitamin c: 0% dv | calcium: 2% dv | iron: 19% dv
36
Cozi.com
At a glance
Prep time:
Servings:
Equipment:
Author: Teresa
Preparation
1 cup quinoa
23 Tbsp cooking oil
23 cups vegetables, fresh or
frozen, of your choice
cup Trader Joes Yellow
Thai Curry sauce
1
Prepare
quinoa according to package instructions. Set aside.
suggested vegetables:
2
Heat
oil in large skillet, and saut onions over medium heat for 35
minutes or until onions begin to soften.
3 If using hard, raw vegetables like carrots or cauliflower, add them
next and saut until just softened (35 minutes).
4
If
using frozen veggies, saut for 35 minutes, until fully defrosted
and warmed through.
Add
chickpeas (if using) and stir until warmed through.
5
6
Add
the sauce, and bring the curry to a simmer.
NOTES
&
Nutrition
314 | total fat: 16g, 25% dv | saturated fat: 4g, 18% dv | cholesterol: 0mg, 0% dv | sodium: 865mg,
38% dv | total carbs: 41g, 14% dv | fiber: 6g, 24% dv | sugars: 5g | protein: 8g, 16% dv | vitamin a: 95% dv
vitamin c: 23% dv calcium: 7% dv | iron: 15% dv
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Wack n Cheese
INGREDIENTS
Preparation
1
Cook
macaroni al dente, drain, and set aside.
2 Meanwhile, preheat oven to 350 F, and grease 9x13 casserole dish.
3 In a large saucepan, heat olive oil and/or butter over medium heat.
Add garlic and onion and cook until softened, about 3 minutes.
NOTES
&
Nutrition
Serve with black pepper and a simple green salad drizzled with olive oil and fresh lemon juice. If you love
artichokes, go ahead and add two cans to make this dish even yummier.
Approximate nutrition for one serving (recipe yields six servings total):
calories:
642 | total fat: 20g, 31% dv | saturated fat: 10g, 50% dv | cholesterol: 47mg, 16% dv | sodium: 1049mg,
46% dv | total carbs: 80g, 27% dv | fiber: 7g, 28% dv | sugars: 9g | protein: 31g, 62% dv | vitamin a: 16% dv
vitamin c: 7% dv | calcium: 53% dv | iron: 11% dv
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Index
A
Apple............................................................... 8, 12, 32
Apple cider vinegar......................................................30
Amanada, AFewShortCuts.com.......................................22
Artichokes..................................................................40
Dashi........................................................................24
Dinner Ideas Finalist or Winner.. ...... 16, 22, 26, 29, 34, 36, 38
B
Bacon........................................................................ 8
Bamboo shoots.. ..........................................................34
Bay leaves..................................................................13
Beans
Black....................................................................35
Cannellini..............................................................33
Green...................................................................28
Kidney............................................................. 14, 33
Pinto.....................................................................35
Red......................................................................35
Ranch style.............................................................19
Refried..................................................................11
Beef..........................................................................18
Ground................................................. 11, 14, 19, 30
Biscuit mix..................................................................19
Biscuits, refrigerator......................................................10
Bread crumbs.. ............................................................40
Broccoli.......................................................... 20, 34, 36
Bush, Donna...............................................................11
Butter............................................................... 8, 12, 40
F
Falcon, Lori.. ...............................................................24
Fish soup stock............................................................24
Flour.........................................................................40
Forsburg, Tara Tesch.....................................................27
Frittata. . ...................................................................... 8
Funderberg, Susan.......................................................31
G
Garlic. . ................................. 10, 11, 12, 13, 14, 20, 33, 40
Gina.........................................................................28
Ginger................................................................ 20, 28
Gordon, Angela Riu. . ....................................................25
Green onion...............................................................24
Green chilies. . .................................................. 11, 19, 35
Guacamole.......................................................... 11, 29
C
Capers......................................................................13
Carrots.................................................18, 20, 34, 36, 38
Casserole................................................... 10, 11, 19, 40
Cauliflower........................................................... 34, 38
Cheese...................................................... 11, 29, 35, 40
Cheddar....................................................... 8, 14, 19
Goat.....................................................................40
Mozzarella.................................................. 10, 23, 40
Parmesan.................................... 12, 22, 23, 26, 33, 40
Provolone..............................................................23
Chicken................................ 13, 16, 20, 22, 24, 26, 32, 35
Chickpeas..................................................................38
Chili powder......................................................... 14, 33
Chilies, green................................................... 11, 19, 35
Chou, Hsia-Ching........................................................15
Cilantro.....................................................................20
Corn.............................................................. 19, 34, 35
Crock pot........................................................ 18, 32, 35
Cumin.......................................................................33
Curry........................................................................38
42
J
Janelle.. .....................................................................33
Jenson, Greta.............................................................. 9
Jody. . ........................................................................21
K
Ketchup.....................................................................30
Knapp, Anne. . .............................................................10
Kramer, Melissa...........................................................10
L
Layton, Jean...............................................................29
Lasagna noodles. . ........................................................23
Limes........................................................................20
Lisa.. .........................................................................14
Macaroni............................................................. 14, 40
Melby, Michelle............................................................13
Milk..........................................................................40
Miller, Christy..............................................................12
Mirin.........................................................................24
Mushrooms..................................................... 14, 34, 36
Mustard............................................................... 30, 33
N
Noodles............................................................... 20, 36
O
Oil................................................................ 15, 30, 33
Canola..................................................................34
Olive......................................... 12, 13, 16, 20, 36, 40
Sesame.................................................................15
Olives....................................................... 10, 11, 13, 35
Onion....................... 11, 12, 14, 18, 24, 30, 33, 34, 38, 40
Green............................................................. 15, 24
Oregano....................................................................13
P
Panko.................................................................. 26, 40
Parsley.......................................................................26
Pasta......................................................... 12, 20, 22, 40
Peanuts......................................................................20
Peas..........................................................................38
Pepper.............................. 8, 12, 13, 14, 15, 16, 18, 32, 34
Bell............................................................ 10, 14, 33
Red flakes.................................................... 12, 28, 36
Pepperoni...................................................................10
Pineapple...................................................................28
Pizza.........................................................................10
Plums........................................................................13
Pork..........................................................................28
Potatoes.....................................................................18
Pot roast....................................................................18
Power, Mary Stillwell......................................................39
Q
Quinoa......................................................................38
T
Taco sauce.................................................................11
Taco seasoning. . ..........................................................35
Tai, Candy. . ................................................................17
Teresa.......................................................................37
Teriyaki................................................................ 18, 34
Tofu..........................................................................34
Tomato........................................... 14, 15, 19, 33, 34, 35
Tortilla................................................................. 11, 29
Tuna.........................................................................36
Turkey, ground.. ..................................................... 11, 33
V
Vegetables.. ................................................ 22, 34, 36, 38
Vegetarian. . ....................................... 8, 10, 29, 34, 38, 40
Vinegar, red wine.........................................................13
W
Wine, white.......................................................... 13, 32
Witherall, Karen. . .........................................................18
Wolf, Deb. . .................................................................32
Worcestershire sauce....................................................30
Z
Zucchini............................................................... 12, 34
43