Rhubarb Bread Pudding Recipe

Ingredients

Vegetable cooking spray
2 cups fat-free milk
2 large eggs
1⅔ cups sugar
2 teaspoons vanilla extract
½ teaspoon nutmeg
½ teaspoon cinnamon
7 slices dry whole-grain bread, cubed
5 cups diced rhubarb, fresh or frozen (thawed) 

Directions

1. Preheat oven to 350ºF.
2. Coat a 2-quart baking dish with cooking spray. In a large bowl, combine milk, eggs, sugar, vanilla extract, nutmeg and cinnamon. Beat well. Stir in bread and rhubarb. Pour into the prepared baking dish.
3. Bake, uncovered, for 60 to 75 minutes, or until a knife inserted in the middle comes out clean. Using a spatula, press down on the bread a few times during the baking process.

Substitutions

• Substitute ½ cup liquid egg substitute for the 2 large eggs.
• To reduce the calories, substitute ⅔ cup spoonable sugar replacement for ⅔ cup of regular sugar (retain the remaining 1 cup regular sugar).

Nutrition Information

Serving size: ⅔ cup

Calories 190; Total Fat: 1.5g; Saturated Fat: 0g; Cholesterol: 35mg; Sodium: 120mg; Total Carbohydrate: 40g; Dietary Fiber: 2g; Protein: 4g

For steamed bread pudding in the Saladmaster, pour mixture into poacher cups and steam for 20 mins.

Tuna rice and vegetable casserole

 Equipment: large skillet

Ingredients 

1.5 tablespoons of butter

2 tablespoons flour

1.5 cups of milk

Pepper

Parmesan sheesh or mixed shredded cheese

2 large cans of tuna 

1-2 carrots shredded (#1 cone)

1-2 cups Cooked brown rice (or 1 cup uncooked pasta)

Green beans 

1 Shredded zucchini (cone 2)

Sliced mushrooms

Kale or spinach

Salt

Instructions 

In skillet, over medium to low heat, melt butter. Add flour and mix. Add milk and simmer until thickened. Add tuna, carrots, cheese and pepper to taste. 

Layer veggies with some cheese and pepper. 

Top with kale. 

Set to medium. Wait for the click. Turn to low for 20 mins.  

Poor Mans Pho

Ingredients:

8 cups of beef broth

1/2 onion cut into large pieces 

Sliced ginger for broth flavor

2 carrots sliced 

Rice stick noodles

Leftover rotisserie chicken, diced

Add ons: 

Bean sprouts

Cilantro

Basil

Green onions/chives

4 thinly sliced mushrooms 

Instructions:

Boil broth, ginger and onion until onion is soft. 

Cut up add ons. 

Cook noodles as directed. Meanwhile, add carrots to broth and cook 7 minutes.

Stir in chicken, place lid on top and turn off burner. Keep on stove for a few minutes to warm chicken.

Place noodles in bowl, then broth, then add ons. 

Done!

Chicken Chili with Okra (MP5)

Equipment: MP5

Ingredients: 

3 chicken breast fillets
1 1⁄4 cups chicken broth, reduced-fat and low-sodium
14.5 ounces diced tomatoes with juice

2 cloves garlic, shredded, use Cone #1
1 onion chopped
1 can of white beans, drained and rinsed
1/2 cup frozen corn
1/2 bag of frozen okra
2 teaspoons chili powder
1 teaspoon cumin
1⁄4 teaspoon crushed red pepper flakes
1⁄2 teaspoon cayenne pepper
1⁄2 teaspoon black pepper
kosher or sea salt, to taste

Directions:

1. Lay chicken in bottom of cold MP5 and cover. Set temperature to 250°F. When Vapo-Valve™ clicks steadily, turn chicken and cover again. When Vapo-Valve™ clicks, remove and cut chicken into bite size pieces.
2. Add chicken broth and diced tomatoes. Stir to combine.
3. Add garlic, onions, beans, corn, okra and remaining spices. Stir to combine and cover.
4. Set temperature to 300°F. When Vapo-Valve™ clicks steadily, reduce temperature to 190°F and cook for 25 minutes.

Chicken Breasts with Orzo, Carrots, Dill, and Avgolemono Sauce

Ingredients:

1 tablespoon olive oil
2-4 boneless, skinless chicken breasts
Salt and fresh-ground black pepper
1 cup of chicken broth or 1 canned low-sodium chicken broth
1 teaspoon dried dill
1 cup orzo
6-8 carrots, cut into discs
2 eggs
2 tablespoons lemon juice

Directions:

Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 2 to 3 minutes, add chicken. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook until browned, about 5 minutes. Turn the chicken and add the broth and dill. Place the lid on top and wait 1 minutes past the click, then reduce to low for 15 minutes. Remove the chicken and cover lightly with aluminum foil to keep warm. Set aside the pan with the broth.

Meanwhile, in a pot of boiling, salted water, cook the orzo for 6 minutes. Add the carrots and continue cooking until the orzo and carrots are just done, about 6 minutes longer. Drain and toss with 1 tablespoon oil and 1/8 teaspoon of salt and 1/4 teaspoon of pepper (omit this step if you plan on using the chicken sauce as the flavoring).

In a medium glass or stainless-steel bowl, beat the eggs, lemon juice, and 1/8 teaspoon of pepper until frothy. Bring the chicken broth back to a simmer and add to the eggs in a thin stream, whisking. Pour the mixture back into the pan and whisk over the lowest possible heat until the sauce begins to thicken, about 3 minutes. Do not let the sauce come to a simmer, or it may curdle. Put the orzo and carrots on plates and top with the chicken and sauce.

Barbecue Chicken

Barbecue Chicken

Makes: 6 servings

Utensil: 11" Large Skillet with Cover

Ingredients

6 pieces boneless, skinless chicken breast halves

1⁄2 teaspoon seasoned salt, or to taste

1⁄2 teaspoon garlic powder

1⁄2 teaspoon lemon pepper or lemon herb seasoning

1 1⁄2 cups prepared barbecue sauce

INSTRUCTIONS:

Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 2 to 3 minutes, add chicken and arrange in a single layer.

Cook 8 - 10 minutes until browned and meat loosens from pan.

Turn chicken and sprinkle with seasoned salt, garlic powder and lemon pepper. Pour barbecue sauce over chicken and cover.

When Vapo-Valve™ clicks, reduce heat to low and cook for 15 - 20 minutes or until chicken is done.

To thicken sauce, remove chicken from skillet. Set heat to medium and let sauce cook in uncovered skillet until thickened. Pour sauce over chicken and serve.

*Make it a one dish meal by adding 1 ½ cups of instant rice and frozen vegetables into skillet with chicken. Then blend 1 cup of water with barbecue sauce before pouring over chicken and rice.

Recipe from the Saladmaster website: https://recipes.saladmaster.com/recipe/barbecue-chicken

Zucchini Casserole

Serves: 4 

INGREDIENTS

§ ½ tablespoon butter (or nonstick spray)
§ 3 and ½ cups grated zucchini
§ 2 eggs, beaten
§ ½ teaspoon salt
§ 1 teaspoon ground black pepper (I added 2x as much and it was GREAT!)
§ 4 tablespoons grated parmesan cheese
§ (3 tablespoons breadcrumbs, optional) OR crumbled French onions (Tip: French onions are really tasty on top)

FOR SALADMASTER USERS:

1. Grease medium skillet with nonstick spray.
2. Squeeze as much liquid as you can out of the zucchini. 

3. In a large bowl, whisk eggs. Add in the zucchini, black pepper and salt. Stir until combined well. Add in cheese and give it a good stir. Bread crumbs can be added during this step instead of on top.
4. Pour this mixture into the skillet and spread evenly, press down on top to make it firm.
5. Sprinkle breadcrumbs OR crumbled French onions and cook on medium-low for 20 minutes (or until middle does not jiggle). 

6. Serve warm.


FOR OVEN USERS:

INSTRUCTIONS

1. Preheat the oven to 375C.
2. Grease a baking pan with butter.
3. Place the grated zucchini on a cheesecloth and squeeze as much liquid as you can.
4. In a large bowl, whisk eggs. Add in the zucchini, black pepper and salt. Stir until combined well. Add in 1 tablespoon cheese and give it a good stir.
5. Pour this mixture into the baking pan and spread evenly.
6. Sprinkle breadcrumbs OR crumbled French onions and bake for 30 minutes. 

7. Remove it from oven, top with the remaining cheese. Make small holes with a knife and bake for another 5 minutes or until the cheese melts.
8. Serve warm.

KALE CHICKEN AND GNOCCHI SOUP

Basic chicken noodle soup gets an upgrade with the addition of kale, gnocchi, and cream. This Kale Chicken and Gnocchi Soup is warm and comforting.

INGREDIENTS

·         1 Tbsp olive oil 

·         4 cloves garlic 

·         1 yellow onion 

·         2 carrots 

·         1 bunch kale 

·         1 rotisserie chicken breast (about 1-1.5 cups) 

·         5 cups chicken broth (reduced sodium preferred)

·         1/4 tsp nutmeg

·         1/2 tsp basil 

·         Freshly cracked pepper

·         Pinch red pepper flakes (optional)

·         1 lb. gnocchi 

·         1/2 cup half and half or cream (optional) 

INSTRUCTIONS

1.      Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in a large pot over medium heat for 3-5 minutes, or until the onion are soft and transparent. While the onion and garlic are sautéing, peel and slice the carrots. Add the carrots to the pot and continue to sauté for 3-5 minutes more.

2.      While the onion, garlic, and carrots are sautéing, pull the kale leaves from the woody stems and then rip or cut them into thin strips. Rinse the kale well under cool water in a colander. Add the rinsed kale to the pot and sauté until the kale has wilted down to half its volume (3-5 minutes).

3.      Chop or shred the chicken into bite sized pieces then add it to the pot along with the broth, nutmeg, basil, a generous does of freshly cracked pepper (about 20 cranks of a pepper mill), and a pinch of red pepper flakes.

4.      Bring the pot up to a boil over medium-high heat, then add the gnocchi. Let the gnocchi simmer in the soup for 3-5 minutes, or until they are light and tender. Turn the heat off.

5.      Serve the soup as is, or add 1/2 cup half and half or cream. Taste the broth and adjust the salt or pepper as needed.

https://www.budgetbytes.com/2016/01/kale-chicken-and-gnocchi-soup/

Vegetable and Cilantro Orzo Salad

Utensils: 3 qt saucepan, colander, large skillet, food processor

Salad:
3/4 cup dried whole wheat orzo
2 cups sliced fresh button mushrooms
1 medium red or yellow bell pepper, cut into bite sized strips
1/2 cup chopped onion (cone #3)
1 tbsp. olive oil
2 cups of fresh chopped spinach, arugula or watercress (4-5 oz.)

Pesto:
3/4 cup firmly packed cilantro
1/4 cup firmly packed mint
3 cloves of garlic
Salt and pepper to taste
2 tbsp. olive oil
1 tbsp water

DIRECTIONS:
1. A) Cook orzo for about 10 minutes in water. Drain and rinse with cold water and set aside.
1. B) Meanwhile, in a large skillet, cook mushrooms, pepper and onion over medium heat for 5-8 minutes, then set aside.

2. For pesto: blend in a food processor the cilantro, mint, garlic, salt and pepper. Then add the oil and water. Process until nearly smooth.

3. Combine all the ingredients including the leafy greens.

This dish would make a great addition to salmon or halibut.

This photo includes Brussels sprouts

Black Bean and Quinoa One-Pot meal

This easy one-pot recipe can be vegan or vegetarian depending on broth and desired toppings. Pair with a large salad (and tortilla chips if desired).

Utensils: 5 qt saucepan

Ingredients
-1 tsp. olive oil
-1 onion (diced or cone #3)
-3 cloves of garlic, minced
-1 bell pepper (orange or red) (diced)
-3/4 cup raw quinoa
-1.5 cups broth (vegetable or chicken)
-1/4 tsp. cayenne pepper
-1-2 tsp. cumin
-Salt and pepper to taste
-1 cup of water
-1 cup frozen corn
-2 cans of black beans, rinsed
-1/2 cup of chopped cilantro

Optional Toppings: Plain Greek yogurt, sour cream, shredded cheese, red onion, green onion


1. Preheat saucepan and cook onion, garlic, and bell pepper until lightly browned, about 10 minutes.
2. Add quinoa and broth; add the seasonings (cumin, cayenne pepper, salt, and pepper). 

3. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
4. Stir water and frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

Spaghetti Squash Broccoli Mac & Cheese

Ingredients

3 Tbsp chopped onion
2 Tbsp flour
1/2 cup milk of choice
pinch of pepper
garlic powder
crushed red pepper
1/4 tsp salt
1/2 cup shredded cheddar cheese
1 spaghetti squash
1 cup frozen broccoli
White beans
Smoked paprika


Procedure:
1. Preheat oven or EOC to 400°F with 1/2 inch of water. 

2. Poke holes in squash with a fork and microwave 5 minutes to soften up the squash.
3. Score all the way around the squash lengthwise with a knife, marking the line of the cut. Cut squash in half lengthwise, scrape out seeds.
4. Place cut-side down EOC and place lid on top. Once it clicks, turn to 180°F for 20 minutes, until tender enough to scrape strands. Should be easily pierced with a fork. (Not TOO cooked through since you’ll cook more later.) Time will vary depending on the size of squash.

(You can store in the fridge for a few days before making your boat, or prep to eat immediately.)
5. When cool enough and ready to eat, scrape/shred the squash.
6. In a pot over medium heat, sauté chopped onion in olive oil.
7. Add in milk of choice and flour, whisking constantly until thick.
8. Remove from heat and mix in seasonings, shredded cheese, and all ingredients until melted and integrated. Spoon mixture into each boat.
9. In empty EOC, set temperature to 400°F. Place cooked squash boats face up in EOC. Once lid clicks, reduce to 180°F for about 10 minutes. 

Serve hot & enjoy!

Nutritional Info
Serving: 1 boat,
yields 2 boats servings
Calories: 320
38g Carbs
12g Fat 18g Protein

Turkey and Cheese Enchiladas

Makes: 12 servings
Utensil: Saladmaster Food Processor, 12" Electric Oil Core Skillet

Ingredients

1 pound lean ground turkey

1 large onion, strung, use Cone #2
2 tablespoons cumin
2 tablespoons of chili powder
1.5 teaspoons of garlic powder
1 teaspoon of pepper
4 ounces chopped green chilies, canned
19 ounces red enchilada sauce
10 ounces green enchilada sauce
12 corn tortillas, heated in microwave
2 cups (8 ounces) fat-free cheddar cheese, shredded, use Cone #1
1 cup fat-free sour cream or plain Greek yogurt

Directions

1. Preheat large skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, add ground beef and onions. Sauté until onions are clear. Stir in seasoning and green chilies. Remove from heat and set aside.
3. In a large bowl, combine red and green enchilada sauce. Add meat mixture and stir to combine. Spread 1⁄2 cup mixture in bottom of electric skillet.
4. Dip heated tortillas, one at a time, into enchilada sauce mixture. Spoon approximately 2 tablespoons mixture and 1⁄2 tablespoon cheese into each tortilla. Roll up and place seam side down in electric skillet. Pour remaining mixture over enchiladas.
5. Cover, set temperature to 250°F and bake for 20 minutes. Top with remaining cheese and bake 5 more minutes.
6. Serve enchiladas with sour cream/Greek yogurt.

http://recipes.saladmaster.com/recipe/beef-cheese-enchiladas

Veggie Macaroni and Cheese with Cauliflower

Ingredients:
Medium onion, cone #2
1 bell pepper, small dice
2 cloves of garlic, minced
1 cup of frozen corn
Cumin
Chili powder
Garlic powder
Pepper
1 qt. low sodium tomato soup
1 can, low sodium, rinsed kidney or pinto beans
1 cup pasta
1-2 cups of frozen cauliflower (chop into bite sizes)
1-1.5 cups of shredded sharp cheddar cheese
Green onions to garnish

Directions:

1. Preheat MP5, uncovered, at 375°F.
2. Add onions, peppers and garlic to MP5 and sauté for 3-4 minutes until softened.
3. Add corn and seasonings Stir to combine and cook for 2 minutes.
4. Add tomato soup, beans, pasta and cauloflower. Stir to combine.
5. Place cover on MP5. When Vapo-Valve™ begins to click steadily, reduce heat to 225°F and cook for 25 minutes until pasta is soft.
6. Remove cover and sprinkle shredded cheese on top. Place cover back on MP5 and cook for an additional 5 minutes.
7. Serve warm in bowls and garnish with green onions.

Buffalo Chicken

Utensils: MP5

Makes 16 servings

1 large onion, strung, use Cone #2
4 pounds chicken breast, trimmed
1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1⁄2 cup chicken stock
3⁄4 cup cayenne pepper sauce

Directions

1. Process onions directly into MP5 and spread evenly to coat bottom.
2. Season trimmed chicken breasts with salt, garlic powder and cumin. Toss to evenly coat.
3. Place seasoned chicken pieces on top of shredded onions.
4. Pour chicken stock and hot sauce over chicken.
5. Place cove on MP5 and set temperature to 350°F. When Vapo-Valve™ begins to click steadily, reduce heat to 225°F and set timer to 50 - 60 minutes, until chicken is cooked through and breaks apart easily.
6. Remove cover from MP5 and let chicken cool slightly. Shred chicken pieces with the number 3 or 4 cone; cool first
7. Serve with warm tortillas, blue cheese, lime wedges and extra hot sauce.

http://recipes.saladmaster.com/recipe/shredded-buffalo-chicken-wraps

Golden Salmon Chowder/Salmon Cakes

Golden Salmon Chowder
Makes: 2
Utensil: Saladmaster Food Processor, 2 Qt. Sauce Pan with Cover

Ingredients

1⁄3 cuponion, strung, Cone #2
1 celery stalk, strung, Cone #2
2 garlic cloves, peeled, shredded, Cone #1
1 carrot, trimmed, scrubbed, cut into medium size chunks
2 cup cauliflower, cut into small florets
1 tsp turmeric, ground
1⁄2 tsp paprika
1⁄2 tsp natural salt
2 cups fish or vegetable stock
1⁄2 lb wild salmon filet, cut into medium size chunks
1 1⁄2 tsp arrowroot powder
2 tbsp water
2 tbsp fresh chopped parsley
salt and pepper to taste (optional)

Directions

1. Heat saucepan over medium heat for 7-9 minutes until a sprinkle of water skitters and dissipates.
2. Sauté onion, celery, garlic and carrots for 4-6 minutes until slightly softened. Sprinkle sautéed vegetables with turmeric, paprika and salt, stir to combine.
3. Add cauliflower to saucepan. Pour fish stock over vegetables and place cover on saucepan. When Vapo-Valve™ begins to click turn heat down to low and cook for for 5-7 minutes until vegetables are softened.
4. Combine arrowroot powder and water in a small cup and stir to combine
5. Add arrowroot powder mixture and salmon to saucepan. Cover saucepan and cook for 5-6 minutes until fish is cooked through and soup has thickened.
6. Taste and add salt and pepper as needed.
7. Right before serving add chopped parsley.

Tips: Substitute parsley for fresh dill or chives. Add a sprinkle of cayenne pepper or a few dashes of Sriracha sauce for some spice.

http://recipes.saladmaster.com/recipe/golden-salmon-chowder


Salmon Cakes
Makes: 12 appetizers, 6 servings
Utensil: Saladmaster Food Processor
11" Large Skillet with Cover

Ingredients
3 cups flaked cooked salmon, about 1 pound (454g)
2 large egg whites
3 tablespoons reduced-fat mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons dried breadcrumbs
1 tablespoon onion, shredded, use Cone #1
1⁄4 teaspoon salt, or to taste
1⁄4 teaspoon freshly ground pepper
lemon wedges, optional

Directions

1. In large bowl, combine salmon, egg whites, mayonnaise, lemon juice, breadcrumbs, onions, salt and pepper. Mix well to combine.
2. Shape salmon mixture into 12 small cakes and arrange on cookie sheet lined with parchment paper.
3. Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 2 - 3 minutes, add 6 salmon cakes, spacing each at least 1⁄2-inch apart. Cook 3-4 minutes until well-browned.
4.Using turner, flip cakes and cook other side 3 - 4 minutes until browned and cakes are cooked through. Repeat with remaining 6 salmon cakes.
5. Serve warm or at room temperature with lemon wedges or warm Bearnaise sauce, if desired.

http://recipes.saladmaster.com/recipe/salmon-potato-balls

Pineapple-Tofu Stir Fry

Ingredients

1 8-ounce can pineapple chunks, 3 tablespoons juice reserved
5 teaspoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon ketchup
2 teaspoons brown sugar
7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into ½-inch cubes
1 teaspoon cornstarch
3 teaspoons canola oil, divided
1 tablespoon minced garlic
2 teaspoons minced ginger
1 large bell pepper, cut into ½-by-2-inch strips

Precooked wild rice

Directions
1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.Tip: The tofu can marinate for up to 30 minutes.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks and cook, stirring gently, until heated through, about 2 minutes more.

French Toast Protein Shake

Ingredients
1/2 cup Fat free cottage cheese
1 scoop (2 Tb.) protein powder

1 tsp. vanilla extract
2 Tbs sugar free maple syrup
1/2 tsp Cinnamon
Dash of Nutmeg
3-5 Stevia packets
1/2-1 cup Water
5-10 Ice Cubes (Depending on how thick you like it)
1/2 tsp Xanthan gum (optional)
1/2 tsp Butter extract (optional)
Directions
Blend all ingredients to desired thickness. 


Nutrition Breakdown
1 Shake
176 Calories
0 g Fat
17 g Carbohydrate
20 g Protein

PB2 Chai Banana-Chocolate Protein Shake

Ingredients:

1 medium 7 inch banana, peeled, sliced and frozen
1/2 cup original almond milk (or more to thin as desired)
1/8 cup (2 tablespoons) of plain whey protein
1/8 cup (2 tablespoons) of powdered peanut butter
1-1.5 Tbsp unsweetened cocoa powder
1 tsp vanilla extract
1/4 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. nutmeg
3/4 cup ice

Instructions:

Add all ingredients to a blender a process until well pureed. Serve immediately.


Calories: 232
Carbs: 36 grams
Fiber: 7.6 grams
Protein: 17 grams
Fat: 3.6 grams

Unstuffed Cabbage Soup w/brown rice or quinoa

This Recipe Serves 6

Ingredients

• 2 tsp olive oil
• 1 medium onion, diced
• 1 lb lean ground turkey
• 1/2 head cabbage, chopped
• 1 1/2 cups canned crushed tomatoes
• 32 oz unsalted chicken broth
• 2 cups water
• 1/4 tsp ground black pepper
• 1/4 tsp cayenne pepper (optional)
• 1 cup instant brown rice or cooked quinoa

Instructions

1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
2. Add all remaining ingredients, except for the brown rice/quinoa. Simmer the soup for 7 minutes. 

3. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.

Serving Size: 1 3/4 cups
Calories: 255
Carbohydrate: 23 g
Protein: 20 g
Fat: 10.0 g
Saturated Fat: 2.7 g
Dietary Fiber: 4 g
Cholesterol: 60 mg
Sodium: 285 mg
Potassium: 670 mg

Adapted from: http://www.diabetes.org/mfa-recipes/recipes/2014-04-unstuffed-cabbage-soup.html

Vegan Quinoa Chili

Utensils: 4 qt. saucepan

Ingredients:
Olive oil
1 onion (cone #3 or diced)
TB of garlic, minced
1 bell pepper diced
Can of diced, Italian tomatoes
Can of rinsed black beans
3/4 cup of quinoa
2 cups of chicken broth
1 cup of frozen corn
1-2 tablespoon of cumin
1-2 tablespoon of chili powder
1 yellow zucchini, diced or use cone #5


DIRECTIONS

1. In 4 qt saucepan, sauté onions, garlic and bell peppers in a small amount of olive oil on medium heat.
2. Add all ingredients except yellow squash.
3. Simmer, cover, and cook until quinoa is cooked through, around 20-25 minutes (medium-click-low for a total of 20-25 minutes). At 10 minutes left, add yellow squash.

Serve and garnish with avocado, lime juice, cilantro, nutritional yeast or cheese.