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Easy Ground Turkey Shepherd's Pie

Prep Time: 10 minutes / Cook Time: 30 minutes / Servings: 4-6

Easy Ground Turkey
Shepherd's Pie

Ingredients:

• 4-5 large russet potatoes, washed, peeled and quartered 
• 1/2 cup low-fat or skim milk
• 3 tbsp. extra virgin olive oil
• 1 lb. lean ground turkey
• 1 tbsp. finely chopped, fresh rosemary
• 1/4 cup Worcestershire sauce
• 2 cups low-sodium chicken broth
• 4 tbsp. corn starch
• 1 cup frozen peas and carrots
• 1 tsp. smoked paprika
• salt and pepper to taste

Steps:

1. Preheat oven to 375 degrees.
2. Bring a large pot of salted water to a boil. Add the potatoes and boil for 10-12 minutes until soft when pierced with a fork. Remove from heat, drain and transfer to a large mixing bowl.
3. Add the milk and 2 tbsp. olive oil. Season with salt and pepper to taste. Mix with a potato masher or an electric mixer until smooth and creamy. Set aside.Heat 1 tbsp. olive oil in a large skillet on medium heat. Add the ground turkey and season with salt and pepper. Add the rosemary, stir and cook on medium heat for 7-10 minutes until turkey is cooked through.
4. Stir in the peas and carrots, remove from the heat and set aside.
5. In a small saucepan, heat the Worcestershire sauce and chicken broth on medium heat. Season with pepper to taste.
6. Dissolve the corn starch in a glass with 1/4 cup of cold water. Mix with a fork until completely dissolved and no lumps are present.
7. Whisk the dissolved corn starch into the chicken broth just before boiling. Whisk until a thick gravy is formed and remove from heat.
8. Pour the gravy into the ground turkey mixture. Stir until all ingredients are combined. Transfer to a medium size casserole dish.
9. Spread the mashed potatoes evenly over the ground turkey mixture with a spoon until completely covered. Top with smoked paprika.
10. Bake in the oven at 375 degrees for about 15 minutes, until potatoes are slightly browned. Remove from heat and allow to cool for 5 minutes before serving.

Greek Yogurt Chicken Curry

Prep Time: 10 minutes / Cook Time: 10 minutes / Servings: 4

Greek Yogurt Chicken Curry

Ingredients:

• 6 chicken breast tenderloins, chopped
• 2 medium carrots, peeled and sliced
• 15-20 thin asparagus spears, ends trimmed and chopped into 2" pieces
• 3 stalks celery, chopped
• 3 scallions, chopped
• 1/2 cup frozen green peas
• 1/2 cup Greek Yogurt
• 1 tsp. garlic powder
• 1 tsp. Jamaican jerk seasoning
• 2 tsp. curry powder
• salt and pepper
• olive oil cooking spray

Steps:

1. Heat a wok or large skillet to high heat and coat with olive oil cooking spray.  Add the chicken, jerk seasoning, garlic powder and curry powder. Season with salt and pepper to taste. Stir until combined and cook for 2-3 minutes.
2. Add carrots and celery, cook for about 4 minutes, stirring frequently, until chicken is just cooked through.
3. Stir in scallions, asparagus and peas.
4. Turn off heat, stir in Greek yogurt and just a bit of water to deglaze the bottom of the pan.  Adjust seasoning and stir until all ingredients are coated with the yogurt curry sauce.  Allow the veggies to steam for about 2-3 minutes before serving.  Serve with basmati or jasmine rice.

Chicken Sausage and Asparagus Penne

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 6

Chicken Sausage and Asparagus Penne

Ingredients:

• 1 lb. Italian Chicken sausage, casings removed
• 1 lb. penne pasta noodles
• 1 lb. asparagus spears, ends trimmed and chopped into 1" pieces
• 1 red bell pepper, chopped
• 10 oz. sliced Crimini mushrooms
• 1/2 cup shredded four Cheese Italian blend
• 1/4 cup finely chopped fresh Italian parsley
• 1 tsp. garlic powder
• salt and pepper to taste

Steps:

1. Fill a large pot with 4 quarts of generously salted water.  Bring to a boil and add the pasta.  Boil for 5-7 minutes until the pasta is soft.  Remove from heat, drain and set aside.
2. Heat a large skillet on medium heat.   Add the sausage, bell pepper and mushrooms.  Season with salt, pepper and garlic powder.  Stir until combined and continue to cook on medium heat for about 7 minutes until the sausage is cooked through and the veggies are soft and browned.  Add the asparagus and cook for another 3 minutes.  
3. Transfer the mixture to a large mixing bowl.  Add in the pasta, shredded cheese and fresh parsley.  Adjust the seasoning to taste and serve.  Garnish with additional cheese and fresh parsley.

Thai Chicken Tacos

 rep Time: 10 minutes / Cook Time: 20 minutes / Servings: 8 tacos

Ingredients:

Thai Chicken Tacos

• 1 lb. boneless, skinless chicken breast, chopped
• 2 tbsp. natural peanut butter (I use Trader Joe's)
• 1/2 cup dark, sweet barbecue sauce (I use KC Masterpiece Original)
• 1/2 tsp. Sriracha Hot Chili Sauce
• 1 tsp. garlic powder
• salt and pepper
• 4 scallions, chopped
• 1/4 cup finely chopped cilantro
• 1/4 cup finely chopped fresh basil
• 1 large carrot, shredded
• 8 corn tortillas

Steps:

1. In a medium mixing bowl, combine the cilantro, basil and scallions.  Mix well until combined.  Set aside.
2. Spray a large skillet with cooking spray.  Heat the pan on medium heat and add the chicken.  Season with salt and pepper and garlic powder. Continue to cook on medium heat for about 5 minutes, until the chicken is almost cooked through.
3. In a separate medium mixing bowl, combine barbecue sauce, peanut butter and Sriracha hot sauce.  Mix well until combined and add to the chicken.  Stir well and cook on medium heat until the sauce reduces by about 1/2 and the chicken is cooked through.
4. Warm the tortillas in the microwave or on a gas burner for 30 seconds each. 
5. To serve:  Place 2-3 tortillas flat on a plate, place about 1/8 of the chicken mixture into each of the tortillas, sprinkle with the cilantro mixture and top with carrots. Serve immediately.

Black Bean Tacos

Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 4

Ingredients:

Black Bean Tacos

• 12 corn tortillas
• 15 oz. can of black beans
• 1 cup cooked brown rice
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 4 scallions, chopped
• 1/4 cup chunky salsa
• 1/2 tbsp. smoked paprika
• 1/2 tbsp. ground cumin
• 1 tsp. garlic powder
• 1/2 tbsp. chili powder 
• 1/2 cup shredded Mexican cheese blend
• 2 Roma tomatoes, chopped
• 3 lettuce, chopped
• salt and pepper to taste
• olive oil cooking spray

Steps:

1. Heat a large skillet to medium heat.  Spray with olive oil cooking spray and add the peppers and scallions.  Stir and cook for 2-3 minutes.  Add the black beans, brown rice, salsa, paprika, cumin, garlic powder and chili powder.  Season with salt and pepper to taste. Stir until combined and simmering.  Cover and allow to simmer for about 10-15 minutes, until veggies are soft.  Adjust the seasoning if needed, stir and remove from heat.
2. Heat the tortillas on a gas stove or in the microwave for about 1 minute. 
3. To serve: Place three tortillas on a serving dish, spoon some of the bean mixture into the center of each of the tortillas.  Top with a sprinkle of cheese, some chopped tomato and lettuce.  Serve immediately.

Baby Bok Choy Stir Fry

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 2

Ingredients:

Baby Bok Choy Stir Fry

• 2 tbsp. olive oil
• 4 baby bok choy, quartered
• 6 oz. shittake mushrooms
• 6 spears asparagus, chopped into 1" pieces, ends trimmed
• 1 red bell pepper, julienned
• 3 scallions, chopped
• 15 oz. can vegetable broth
• 2 tbsp. corn starch
• 1 1/2 tsp. garlic powder
• salt and pepper to taste
• 2 cups cooked brown rice

Steps:

1. In a large wok, heat the olive oil on high heat.  Add the bell peppers and mushrooms.  Stir fry on high heat for 2-3 minutes.
2. Add the baby bok choy, asparagus and scallions.  Season with 1 tsp. garlic powder and salt & pepper to taste.  Continue to stir fry on high heat for 2-3 minutes.  Remove from heat and set aside.
3. Dissolve the corn starch in a glass with 2 tbsp. cold water.  Stir vigorously with a fork until completely dissolved. 
4. In a separate sauce pan, heat the vegetable broth on medium heat.  Season with 1/2 tsp. garlic powder and salt and pepper to taste.  Bring to a boil and stir in the dissolved corn starch.  Stir with a wire whisk until thickened.  Pour the sauce into the wok with the vegetables and stir until combined.
5. To serve:  Spread the cooked brown rice out onto two serving plates.  Spoon the stir fry on top of the rice and serve.