What You Need:

1 1/2 C of quinoa grain

2 C of chicken broth

1 t ground cumin

1 1/2 lb. turkey tenderloin

1/4 t of salt

2 scallions, sliced

2 mild green chilies, stemmed, seeded and chopped

1 squash, halved lengthwise and sliced

2 C of fresh spinach leaves, roughly chopped

1 red bell pepper, cored, seeded and sliced

1 C of salsa

How to Make It:

Adjust the oven temperature to 450 degrees.

Spray a cast iron Dutch oven with cooking spray.

Pour the quinoa into the prepared pan.

Add the chicken broth and cumin and stir until the cumin is dissolved.

Place the turkey into the pan.

Sprinkle in the salt.

Add the scallions and green chilies.

Layer the squash into the pan.

Spread the spinach leaves over the squash.

Scatter the bell pepper slices over the spinach.

Spread the salsa out evenly over the top.

Cover and bake 30 minutes or until the vegetables are fork tender.

Makes 4 servings

Quinoa is a light grain with a light nutty flavor.  It can be found in most supermarkets in the pasta/rice sections.  If you prefer a little more bit to your dish use jalapeno peppers instead of the green chilies. 

Preparation Time:  approximately 20 minutes

Baking Time:  approximately 30 minutes

Total Time:  approximately 50 minutes

Nutritional Information:  (approximate values per serving)

Calories 402; Fat 11g; Carbohydrates 56g; Cholesterol 86 mg; Sodium 268 mg; Protein 14g; Fiber 7g

What You Need:

3 T of sesame oil, divided

1 C of couscous

1 C + 2 T of chicken broth

2 (4 oz.) tuna steaks, chopped

1/2 C of orange juice

4 t of honey

6 T of soy sauce

6 garlic cloves, chopped

4 T of toasted sesame seeds

1/2 t of ginger

4 C of broccoli florets

1 small yellow squash, sliced thin

How to Make It:

Allow the oven to preheat to 450 degrees and drizzle 1 1/2 T of the oil over the bottom of the pan.

Spread the couscous over the bottom of the pan.

Pour the broth into the pan and stir to coat the couscous.

Spread the couscous into an even layer.

Drizzle the tuna with 1/2 T of the sesame oil and place into the pan.

Place the orange juice, honey and soy sauce into a small bowl.

Add the remaining sesame oil and whisk until well blended.

Stir in the garlic, sesame seeds and ginger and pour half of the mixture over the ingredients in the pan.

Layer in the broccoli and squash and pour the remaining orange juice mixture over the vegetables.

Cover and bake 45 minutes or until the vegetables are tender.

Makes 4 servings

Make this meal simple by using frozen tuna steaks.  Just place the frozen tuna into the pan without thawing.  They will cook with out adding any extra baking time.  If you prefer, you can make this dish using salmon or halibut.  Not that crazy about fish? Try it with pork, turkey or steak instead.

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 55 minutes

Nutritional Information: (approximate values per serving)

Calories 475; Fat 14g; Carbohydrates 51g; Cholesterol 43 mg; Sodium 1286 mg; Protein 38g;

Fiber 7g

What You Need:

1 (16 oz.) bag of frozen hash browns

2 lbs. chicken breasts

1/2 t of salt

1/4 t of pepper

1 (12 oz.) bag of frozen peas and carrots

1 (6 oz.) can of sliced mushrooms, drained well

How to Make It:

Allow the oven to preheat to 450 degrees.

Spray the lid and inside of a cast iron Dutch oven well with a non stick cooking spray.

Spread the frozen hash browns over the bottom of the pan.

Lay the chicken pieces of the potatoes and sprinkle evenly with the salt and pepper.

Add the bag of frozen peas and carrots and top with the sliced mushrooms.

Cover and bake 40 minutes or until the chicken is cooked through.

Makes 4 servings

Want a bit more flavor?  Add a few halved garlic cloves underneath and around the chicken before adding the peas and carrots.  You may also make this dish a little Italian by rubbing the chicken pieces with Italian dressing instead of sprinkling with the salt and pepper.

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 40 minutes

Total Time:  approximately 50 minutes

Nutritional Information:  (approximate values per serving)

Calories 440; Fat 4g; Carbohydrates 47g; Cholesterol 75 mg; Sodium 33 mg; Protein 41g;

Fiber 15g

What You Need:

4 scallions, chopped

1 large zucchini, quartered lengthwise and cut into 1 inch slices

2 T fresh cilantro, chopped

1 yellow bell pepper, cored, seeded and cut into 1/2 inch strips

1 (8 oz.) pkg. mozzarella cheese, finely shredded and divided

1 (26 oz.) can pinto beans, rinsed and drained

3 green chilies, stemmed, seeded and chopped

3 tomatoes, chopped

4 fresh oregano sprigs

4 whole wheat tortillas

How to Make It:

Allow the oven to preheat to 450 degrees.

Spray a cast iron Dutch oven well with a non stick olive oil cooking spray.

Scatter the scallions over the bottom of the pan.

Layer the zucchini slices over the scallions and sprinkle with the cilantro.

Spread the bell pepper strips over the zucchini.

Sprinkle half of the cheese evenly over the top.

Spread the pinto beans evenly over the cheese.

Scatter the green chilies over the beans.

Spread the tomatoes over the top of the beans and add the remaining cheese.

Tuck the oregano sprigs into the crevices.

Spritz both sides of the tortillas lightly with the olive oil spray.

Cut the tortillas in half and roll each half.

Lay the tortillas rolls over the top of the other ingredients.

Cover and bake 35 minutes or until the vegetables are fork tender.

Makes 4 servings

This dish can be made with any type of cheese.  If you need to make this dish a nondairy healthier dish use soy cheese substitutes instead of real cheese.  This will help reduce the amount of saturated fats in this side dish. 

Preparation Time:  approximately 15 minutes

Bake Time:  approximately 35 minutes

Total Time:  approximately 50 minutes

Nutritional Information:  (approximate values per serving)

Calories 500; Fat 39g; Carbohydrates 66g; Cholesterol 50 mg; Sodium 153 mg; Protein 30g;

Fiber 16g

What You Need:

2 C of jasmine rice

2 C of vegetable broth

1 T of grated lime zest

1 T of grated lemon zest

1/2 C lime juice

2 T of lemon juice

2 T of soy sauce

2 T of rice vinegar

3 t of light brown sugar

2 t of jalapeno pepper, minced

4 scallions, chopped

1 bell pepper, cored, seeded and diced

1 C of fresh mint, chopped

1 1/2 lb. ground pork

1/2 head of cabbage, chopped

1 C of snow peas

How to Make It:

Allow the oven to preheat to 450 degrees. 

Spray a cast iron Dutch oven generously with a non stick cooking spray.

Dump the rice into the pan and cover with the vegetable broth.

Spread the rice into an even layer over the bottom of the pan.

Place both types of zest, the lime and lemon juice, soy sauce, vinegar and brown sugar into a mixing bowl.

Whisk to blend the ingredients together well, making sure the sugar has completely dissolved.

Fold in the jalapeno pepper, scallions, bell pepper and mint.

Crumble the ground pork into the mixture and mix until blended together well.

Drop the meat mixture into the pan by forkfuls, without packing them together too tightly.

Layer in the cabbage and top the cabbage with the snow peas.

Cover and bake 45 minutes or until the meat is done and the cabbage is tender.

Makes 4 servings

Jalapeno peppers will give your dish a spicy flare.  You can substitute Serrano, Anaheim or any other type of pepper that you prefer.

Preparation Time:  approximately 20 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour 05 minutes

Nutritional Information:  (approximate values per serving)

Calories 652; Fat 21g; Carbohydrates 81g; Cholesterol 99 mg; Sodium 123 mg; Protein 35g;

Fiber 4g

What You Need:

2 C of white rice

2 C + 2 T of beef broth

1/2 C of lime juice

1 t of cilantro

1 t of oregano

1 t of ground cumin

1 1/2 lbs. round steak

1/2 t of salt

1/4 t of pepper

4 garlic cloves, chopped

1 onion, halved and sliced thin

1 yellow bell pepper, cored, seeded and cut into strips

1 green bell pepper, cored, seeded and cut into strips

1 red bell pepper, cored, seeded and cut into strips

How to Make It:

Allow the oven to preheat to 450 degrees.

Generously grease the bottom and sides of a cast iron Dutch oven with olive oil.

Place the rice and broth into the pan and stir to coat the rice well.

Pour the lime juice into a mixing bowl.

Stir in the cilantro, oregano and cumin until blended in well.

Place the steak into the pan and season with the salt and pepper.

Pour half of the lime juice mixture over the steak.

Place the garlic and onions onto the steak.

Scatter the bell peppers over the top.

Pour the remaining lime juice mixture over the top.

Cover and bake 45 minutes or until the steak is cooked the way you like.

Makes 4 servings

If your piece of steak is thick you may need to cook this meal up to 6 minutes longer.  Check the steak after the 45 minutes and if it is not cooked the way you like it continue to bake an additional 6 minutes and check it again.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 611; Fat 17g; Carbohydrates 81g; Cholesterol 81 mg; Sodium 87 mg; Protein 39g;

Fiber 4g

What You Need:

1 small onion, sliced thin

1 (28 oz.) can tomatoes

1 t dried basil

1 t dried oregano

1 t dried marjoram

2 C of bow tie pasta

1 1/2 lbs chicken thighs

1/2 t salt

1/4 t of pepper

5 garlic cloves, chopped

1 C of carrots, sliced

1 C of cauliflower florets

1 green bell pepper, cored, seeded and cut into thin strips

How to Make It:

Set the oven temperature to 450 degrees allowing the oven to preheat.

Use a non stick cooking spray and coat the bottom and sides of a cast iron Dutch oven.

Spread the onions evenly over the bottom of the pan.

Drain the tomatoes, reserving the juice and setting the tomatoes aside.

Add enough water to the tomato juice to equal 1 C.

Add in the basil, oregano and marjoram and stir until blended in well.

Place the pasta into the pan and pour 3/4 C the tomato juice mixture over the pasta.

Put the chicken over the pasta and sprinkle with the salt and pepper.

Scatter the garlic over the top of the chicken.

Spread the tomatoes over the chicken.

Layer in the carrots, cauliflower and bell pepper.

Pour the remaining tomato juice mixture over the top of the vegetables.

Cover and bake 45 minutes or until the chicken is cooked through.

Makes 4 servings

This dish can be made using just about any type of vegetable.  Mix and match corn, green beans, broccoli, zucchini, squash or even eggplant to a just throw it in there easy dinner meal.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 304; Fat 4g; Carbohydrates 34g; Cholesterol 75 mg; Sodium 660 mg; Protein 32g;

Fiber 4g