HELPING
Prep Time: Total Time: 10 mins 35 mins
1 tbsp (15 mL) vegetable oil
1 red bell pepper, seeded and cut into chunks
1 small yellow onion, cut into chunks
1 jalapeño, seeded and quartered
2 garlic cloves, peeled
2 cups (500 mL) low-sodium vegetable broth
4 cans (15 oz./425 g each) black beans, undrained, divided (see cook’s tip)
¼ tsp (1 mL) cumin
1 bay leaf
Tomato Salsa
3 plum tomatoes, quartered
¼ cup (60 mL) cilantro, loosely packed
¼ tsp (1 mL) salt
1 lime
Optional: Sliced avocado
1. Heat the oil in the Enameled Cast Iron Dutch Oven over medium heat for 2–3 minutes. Add the vegetables and garlic to the pot; cook until softened and slightly browned, 4–6 minutes.
2. Add the broth, 3 cans of undrained beans, cumin, and bay leaf. Bring to a boil, covered, over high heat. Reduce the heat and simmer, uncovered, stirring occasionally until thickened, 12–15 minutes.
3. Meanwhile, coarsely chop the salsa ingredients using the Flex+ Food Processor attachment fitted with the multiuse blade.
4. Remove the soup from the heat and discard the bay leaf. Puree with the Immersion Blender attachment on high until smooth, about 1 minute.
5. Add the remaining can of beans and stir to combine. Serve the soup with tomato salsa and sliced avocado, if you’d like.
Cook’s Tip: Adding the liquid from the canned beans gives this soup body and deepens the flavor.
Meal-Planning Tip: Make extra salsa to use as topping for eggs and stuffed peppers. It also makes a fresh snack!
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
Prep Time: Total Time: 5 mins 25 mins
Pasta
1 lb. (450 g) penne pasta
2½ cups (625 mL) water
2 oz. (60 g) mozzarella cheese
2 oz. (60 g) fresh Parmesan cheese
Sauce
¼ cup (60 mL) water
1 tbsp (15 mL) Italian Seasoning Mix
1 tsp (5 mL) salt
4 garlic cloves, peeled
1 cup (250 mL) carrots peeled, cut into chunks (about 2 medium carrots)
1 small zucchini, cut into chunks
Add-Ins
1 can (28 oz./750 g) diced tomatoes, undrained
1. Combine the pasta and water in the Rockcrok ® Dutch Oven. Cover and microwave for 11–13 minutes, or until the pasta is tender, stirring halfway through cooking.
2. Meanwhile, for the sauce, add the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the Heated Puree setting; press the wheel to start.
3. W hen the timer is up, press CANCEL. Remove the vented lid cap and carefully add the tomatoes. Replace the cap and blend on speed 2 of the Custom Blend setting for 30 seconds.*
4. Place the oven rack 6-8” (15-20 cm) from the heat source. Preheat the broiler.
5. Grate the mozzarella and the Parmesan cheese.
6. Pour the sauce over the cooked and drained pasta; stir to combine.** Top the pasta with the grated cheese and broil for 3–4 minutes, or until the cheese is bubbly and slightly browned.
Cook’s Tips:
For a thicker sauce, drain the tomatoes before adding them to the puree.
You can add grilled chicken to this recipe. Grill 1 lb. (450 g) of chicken tenderloins on the Nonstick Double Burner Grill over medium heat for 3–4 minutes per side. Then, thinly slice the chicken and stir it into the pasta.
Instead of carrots and zucchini, you can use 2 cups of any vegetables you have on hand. Make a pasta bar featuring your favorite stir-ins like zucchini, cherry tomatoes, black pitted olives, basil, artichoke hearts, feta cheese or whatever else you like.
Safety Tips:
* The pitcher will be hot during and after cooking. Do not touch the hot glass.
** Use the pitcher handle and helper handle to tilt and lift the pitcher up from the base. Remove the lid away from your body and use the pitcher handle to pour the food.
Please note: The Large Serving Bowl shown in the image above is not broiler-safe.
pamperedchef.biz/eatinghealthy
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GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
Prep Time: Total Time: 8 mins 28 mins
1 tbsp (15 mL), plus 1 tsp (5 mL) vegetable oil, divided
4 boneless, skinless chicken breasts (8 oz./250 g each)
1 tsp (5 mL) smoked paprika
½ tsp plus ¼ tsp (3 mL) salt, divided
1 shallot
2 garlic cloves, peeled
½ cup (125 mL) chicken broth
8 oz. (250 g) reduced-fat cream cheese (Neufchâtel), softened
8 oz. (250 g) asparagus, trimmed and cut into 1" (2.5-cm) pieces
½ lemon, sliced
Optional: Rice for ser ving
1. Heat 1 tbsp (15 mL) of the oil in the Rockcrok® Everyday Pan over medium heat for 5 minutes.
2. Season the chicken with the paprika and ½ tsp (2 mL) of the salt.
3. Cook the chicken until lightly browned, 2–3 minutes per side; set aside (the chicken will not be fully cooked).
4. Meanwhile, finely chop the shallot and garlic in the Manual Food Processor. Add the shallot, garlic, and remaining oil to the pan and cook until the shallot and garlic are translucent, 1–2 minutes.
5. Add the broth, cream cheese, and remaining salt. Cook for 2 minutes, stirring continuously to melt the cheese; remove from the heat
6. Nestle the chicken into the sauce. Top with the asparagus and lemon slices.
7. Microwave, covered, until the chicken reaches 165°F (74°C), 8–10 minutes. Stir the sauce to combine the mixture before ser ving. Serve over rice, if you’d like.
Cook’s Tip:
In grocery stores, each bunch of asparagus is usually about 1 lb. (450 g). If you don’t have a scale, just use half of a bunch.
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
Prep Time: Total Time: 5 35
4 large green bell pepper, (see cook’s tip)
2-3 jalapeño peppers
6 oz. (175 g) reduced-fat cheddar cheese (1½ cups/375 mL grated), divided
2 cans (15 oz. or 398 mL each) no-saltadded black beans, drained and rinsed
1 cup (250 mL) frozen corn
½ cup (125 mL) all-natural salsa, plus additional for ser ving
2 tbsp (30 mL) Tex-Mex Rub
1. Heat the Double Burner Grill over medium heat for 3–5 minutes (or use the Deluxe Electric Grill & Griddle). Cut off the tops of the bell peppers, then remove the seeds and veins with the Scoop Loop™. Cut the bell peppers in half lengthwise.
2. Spray the pan with oil using the Kitchen Spritzer. Place the bell pepper halves, cut-side down, in the pan and grill for 5–7 minutes. Turn the peppers over and cook for an additional 10–15 minutes, or until the bottoms are charred.
3. Meanwhile, remove the stems from the jalapeños and cut them in half lengthwise. Carefully remove the seeds and veins. Cut them into chunks, then finely chop with the Food Chopper. Place the chopped peppers in a microwave-safe medium bowl.
4. Grate the cheese. Add 1 cup (250 mL) of the cheese, beans, corn, salsa, and rub to the bowl and mix to combine.
5. Microwave, uncovered, on HIGH for 5–7 minutes, or until the mixture is heated through, mixing well halfway through cooking. Remove from the microwave and mix well.
6. Turn off the heat under the pan. Divide the bean mixture evenly among the peppers. Sprinkle with the remaining cheese. Let them stand for 5 minutes, or until the cheese begins to melt. Serve with additional salsa.
Cook’s Tip:
Large, uniform, plump bell peppers work best in this recipe because they’ll hold the filling and cook evenly.
Meal-Planning Tip:
Use the leftover salsa from the Vegan Black Bean Soup you made earlier in the week to top the peppers.
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
Prep Time: Total Time: 15 mins 25 mins
4 fresh cod fillets, 1" (2.5 cm) thick, (4–5 oz./125–150 g each)
Oil for spraying
¼ cup (60 mL) mayonnaise
2 tbsp (30 mL) butter, melted
½ cup (125 mL) panko breadcrumbs
½ tsp (2 mL) Garlic & Herb Rub
¼ tsp (1 mL) salt
1⁄8 tsp (0.5 mL) black pepper
Roasted Vegetables
1 ear corn, husk removed
8 oz. (225 g) asparagus (½ bunch), trimmed and sliced into 1–2" (2.5–5-cm) pieces
1 tsp (5 mL) olive oil
1⁄8 tsp (0.5 mL) salt
Herbed Lemon Vinaigrette
1 small lemon
2 tbsp (30 mL) olive oil
1 tsp (5 mL) Dijon mustard
1 tsp (5 mL) honey
1 tbsp (15 mL) chopped chives
1
1. Pat the cod fillets dry using a paper towel. Spray one cooking tray for the Deluxe Air Fryer with oil. Place the fillets on the cooking tray and brush each fillet with the mayonnaise using the Chef’s Silicone Basting Brush.
2. Mix the melted butter, panko, rub, salt, and pepper in a small bowl. Evenly divide the panko mixture onto the cod fillets, pressing firmly to adhere.
3. For the roasted vegetables, remove the kernels from the cob with the Kernel Cutter. Add the corn, asparagus, olive oil, and salt to a medium bowl and stir to combine. Transfer vegetable mixture to the other cooking tray.
4. Place the tray with the cod on the top rack and the tray with the vegetables on the bottom rack. Turn the wheel to select the setting; press the wheel to select. Turn the wheel to adjust the time to 9 minutes; press the wheel to start . Cook until the internal temperature reaches 140°F (60°C), adding more time if needed.
5. For the vinaigrette, use the Citrus Press to juice the lemon into a small bowl. Add the remaining vinaigrette ingredients and whisk to combine.
6. To serve, place the roasted vegetables on a serving platter. Spoon 1–2 tbsp (15–30 mL) of the vinaigrette on top of the vegetables. Carefully place the cod fillets on top of the vegetables and serve with remaining vinaigrette.
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
8 tsp (0.5 mL) salt
Produce
Avocados (optional)
¼ cup (60 mL) cilantro (for salsa)
1 jalapeño
1 lime (for salsa)
1 small yellow onion
1 red bell pepper
2 garlic cloves
3 plum tomatoes (for salsa)
Meat/Protein
4 cans (15 oz./425 g each) black beans
Pantr y & Staples
2 cups (500 mL) low-sodium vegetable broth
Bay leaf
Cumin
Salt
Vegetable oil
For Pasta
Dairy
2 oz. (60 g) mozzarella cheese
2 oz. (60 g) fresh Parmesan cheese
Grains
1 lb. (450 g) penne pasta
For Sauce
Produce
1 small zucchini
2 medium carrots
Pantr y & Staples
1 can (28 oz./750 g) diced tomatoes
4 garlic cloves
Salt
Pampered Chef Seasoning
1 tbsp (15 mL) Italian Seasoning Mix
GAYATRI
Mobile: 518 282 5171
Produce
1 lemon
1 shallot
2 garlic cloves
8 oz. (250 g) asparagus (½ bunch)
Meat/Protein
4 boneless, skinless chicken breasts (8 oz./250 g each)
Dair y
8 oz. (250 g) reduced–fat cream cheese (Neufchâtel), softened
Grains
1 lb. (450 g) penne pasta
Pantr y & Staples
½ cup (125 mL) chicken broth
Salt
Smoked paprika
Rice (optional)
Produce
2–3 jalapeño peppers
4 large green bell peppers
Meat/Protein
2 cans (15 oz or 398 mL each) black beans
Dair y
6 oz. (175 g) reduced-fat cheddar cheese
Frozen
1 cup (250 mL) frozen corn
Pantr y & Staples
2 tbsp (30 mL) Tex-Mex Rub
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
For Fish
Meat/Protein
4 fresh cod fillets, 1" (2.5 cm) thick
Dair y
2 tbsp (30 mL) butter
Grains
½ cup (125 mL) panko breadcrumbs
Pantr y & Staples
¼ cup (60 mL) mayonnaise
Oil for spraying
Pepper Salt
Pampered Chef Seasoning
Garlic & Herb Rub
For Roasted Vegetables
Produce
1 ear corn
8 oz. (225 g) asparagus (½ bunch)
Pantr y & Staples
Olive oil
Salt
Produce
1 small lemon
1 tbsp (15 mL) chopped chives
Pantr y & Staples
Dijon mustard
Honey
Olive oil
Salt
GAYATRI HINGWALA
pamperedchef.biz/eatinghealthy
pceatinghealthy@gmail.com
Mobile: 518 282 5171
HELPING YOU EAT HEALTHY IN A HURRY
Produce
¼ cup (60 mL) cilantro
1 lb. (450 g) asparagus (about 1 bunch)
1 lime (for salsa)
1 red bell pepper
1 shallot
1 small yellow onion
1 small zucchini
2 lemons
2 medium carrots
3 ears of fresh corn or 2 bags (12 oz./350 g each) of frozen corn
3–4 jalapeño peppers
3 plum tomatoes
4 large green bell peppers
8 oz. (225 g) asparagus (½ bunch)
Avocados (optional)
Chives
Meat/Protein
4 boneless, skinless chicken breasts (8 oz./250 g each)
4 fresh cod fillets, 1" (2.5 cm) thick
6 cans (15 oz./425 g each) black beans
Dair y
2 oz. (60 g) mozzarella cheese
2 oz. (60 g) fresh Parmesan cheese
6 oz. (175 g) reduced-fat cheddar cheese
8 oz. (250 g) reduced–fat cream cheese (Neufchâtel), softened
Butter
Grains
2 lb. (1 kg) penne pasta
Panko breadcrumbs
Rice (optional)
Pantr y & Staples
1 can (28 oz./750 g) diced tomatoes
1 garlic bulb
Chicken broth
Dijon mustard
Honey
Low-sodium vegetable broth
Mayonnaise
Olive oil
Vegetable oil
Pampered Chef Seasonings
Italian Seasoning Mix
Garlic & Herb Rub
Tex-Mex Rub
Seasoning & Spices
Bay leaf
Cumin
Salt
Smoked paprika
Pepper
pceatinghealthy@gmail.com
Mobile: 518 282 5171