Gatherings Healthy 2021 by pricechopper

GATHERINGS Healthy 2021

WEEKNIGHT DINNERS

page 29

Bright Breakfasts page 9 Warm Up with Flavorful Soup page 49

Flavor unity. Probiotics for immunity.

New

A plant-based drink made with organic fruit juice, botanicals, and immunity-supporting probiotics ÂŠ2020 Chobani, LLC

Take it easy... More than anything, we’re hearing that home cooks are worn out after almost a year of preparing nearly every meal. And after

the excitement and festivity of the holidays, you may be wanting to detox in more ways than one. Normally, our Healthy issue is

packed full of nutrition-focused recipes. This year, we’re keeping that nutrition in mind, but focusing more on helping families out mentally. The best way we can think to do that is to provide an abundance of quick, easy meal solutions.

Try one of our Bright Breakfasts to get your day started right. Then check out the many, many Weeknight Dinners we’ve included. These are easy, kid-friendly, quick, and sometimes one-pan or one-pot recipes. If you’re really craving that extra dose of nutrition, check out our Warm Up with Flavorful Soup and Grain Bowls sections. While these are a bit more time-intensive, you may find

you have leftovers, especially if you make a double batch! Finally, be sure to check out our Kids Club recipe for this issue, which kids can make almost entirely on their own. Plus, we’ve included a list of ways kids of all ages can help out in the kitchen. All of us at Price Chopper wish you and your family a happy and healthy new year!

CONTENTS 9

Bright Breakfasts

Rainbow Avocado Toast

Hawaiian Smoothie Bowl

Carrot-Zucchini Everything BagelChocolate Muffins Parmesan Scones

Sheet Pan Parmesan Tilapia with Roasted Root Vegetables

Sheet Pan Fish and Chips

Italian Sausage Pasta

Warm Up with Flavorful Soup

Tuscan Bean Soup Beef & Butternut Squash Stew

Slow Cooker Italian Sausage & Tortellini Soup

Ruby Red Detox Smoothie

Caramelized Sheet Pan Pork Onion, Mushroom Tenderloin & & Bell Pepper Apples Toast

Weeknight Dinners

One-Pot Shrimp with White Beans & Tomatoes

Sheet Pan Honey Mustard Glazed Salmon with Roasted Vegetables

Spinach Dip Roll-Ups

Layered BBQ Chicken Nachos

Open-Faced Greek Chicken Quesadilla

Sheet Pan Butternut Squash, Bacon & Brussels Sprouts Tortelloni

Grain Bowls

Shrimp Fried Quinoa Bowl

Chicken Lettuce Wrap Bowl

Mushroom-Swiss Burger Bowl

One-Pot Mac & Cheese

Kids Club

Apple “Cookies”

We want to see what you create! Tag us on Instagram using #mypricechopper and let us know which recipes you tried.

UNAPOLOGETICALLY INDULGENT YES, PLEASE.

Used under license by Froneri International Limited. Nestlé ® Registered Trade Mark of Société des Produits Nestlé S.A., Vevey, Switzerland

FIND OUR NEW LOOK IN THE VITAMIN AISLE

*Based on a survey of pharmacists who recommend branded vitamins and supplements. Amounts shown are on per serving basis. USP has tested and verified ingredients, potency and manufacturing process. USP sets official standards for dietary supplements. www.uspverified.org â&#x20AC; These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

MAKE DELICIOUS SNACKS A PART OF YOUR DAY.

COMING SOON!

Â®

Always the Life of the Party Cherry Cordial Snowman Cheese Ball

Servings 12-16 (about 5 cups)

Ingredients

Instructions

3 packages (8 ounces each) Wisconsin cream cheese, softened

Beat the cream cheese, mascarpone, confectioners’ sugar and bourbon in a large bowl until blended. Fold in chocolate and cherries. Cover and refrigerate for at least 1 hour.

2 containers (8 ounces each) Wisconsin mascarpone cheese 1 1/2 cups confectioners’ sugar 3 tablespoons bourbon 6 ounces bittersweet chocolate, finely chopped 1/2 cup chopped maraschino cherries 1 bag (14 ounces) sweetened flaked coconut Chocolate-covered cherries Gumdrop Brown milk chocolate M&M’s Peppermint candies Red licorice Assorted cookies

Spoon a third of the mascarpone mixture into a plastic wrap-lined, small bowl, about 5 ½-inches diameter x 2-inches deep. Wrap with plastic wrap. Spoon the remaining mixture into a plastic wraplined, large bowl, about 7-inches diameter x 2-inches deep. Wrap with plastic wrap. Freeze for 20 minutes. Unwrap each cheese ball. Transfer to a serving platter. Press coconut on balls to coat. Place chocolate-covered cherries for eyes, a gumdrop for nose and M&M’s for mouth. Arrange peppermint candies for buttons and licorice for scarf. Cover and refrigerate for at least 1 hour or until serving. Serve with cookies.

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HEALTHY 2021 | bright breakfasts | 9

BRIGHT breakfasts This is a great time to introduce some new colors, flavors, and textures to your breakfast routine. Many of these recipes are customizable based on your preferences, but we encourage you to try something different than your usual!

rainbow

AVOCADO TOAST INGREDIENTS • • • • • • • • • •

1 medium avocado, pitted and peeled 2 tsp fresh lemon juice 1/ 8 tsp black pepper 4 slices whole wheat bread ¼ cup shredded carrots 4 cherry tomatoes, quartered ¼ cup reduced sodium black beans, drained and rinsed ¼ cup finely chopped broccoli ¼ cup finely chopped yellow bell pepper 2 tsp extra virgin olive oil

DIRECTIONS 1. 2.

In small bowl, mash avocado, lemon juice, and black pepper with fork. Makes about ½ cup. Toast bread; spread with avocado mixture. Arrange carrots, tomatoes, beans, broccoli, and bell pepper in rows over avocado mixture; drizzle with oil.

HEALTHY 2021 | bright breakfasts | 11

hawaiian

SMOOTHIE BOWL INGREDIENTS • • • • • • •

1 cup sweetened coconut milk 2 tbsp chia seeds 1 large banana, sliced and frozen 1 cup frozen chopped mango ½ cup unsweetened pineapple juice 1 tbsp honey Chopped fresh mango, toasted coconut, chopped macadamia nuts and fresh raspberries for garnish, optional

DIRECTIONS 1. 2. 3.

In glass, stir coconut milk and seeds; let stand 10 minutes. Add banana, mango, pineapple juice, honey and coconut milk mixture to blender; purée until smooth. Divide mixture into 2 serving bowls. Top smoothies with chopped mango, coconut, nuts and/or raspberries, if desired.

NOTE Use a rubber spatula to scrape the chia seed gel that has settled to the bottom of the glass into the blender.

carrot-zucchini

CHOCOLATE MUFFINS INGREDIENTS • • • • • • • • • • • • • •

Nonstick cooking spray 1 cup whole wheat flour ½ cup pure cane sugar 1/ 3 cup unsweetened cocoa powder 1 tsp baking powder ½ tsp baking soda ½ tsp ground cinnamon ¼ tsp salt 2 eggs ½ cup unsweetened applesauce 2 tbsp vegetable oil ½ medium zucchini, shredded and squeezed dry ½ cup dark chocolate chips ½ cup loosely packed shredded carrots

DIRECTIONS 1. 2.

Preheat oven to 350°; spray 12-cup standard muffin pan with cooking spray. In medium bowl, whisk flour, sugar, cocoa powder, baking powder, baking soda, cinnamon, and salt. In large bowl, whisk eggs, applesauce, and oil; stir in flour mixture until just combined. Fold in zucchini, chocolate chips, and carrots; divide batter into prepared pan. Bake muffins 20 minutes or until toothpick inserted in center of muffins comes out clean; cool 10 minutes then transfer to wire rack to cool completely.

HEALTHY 2021 | bright breakfasts | 13

everything bagel-parmesan

SCONES

INGREDIENTS • • • • • • • •

Nonstick cooking spray 2 cups all-purpose flour plus additional for dusting 1 tbsp baking powder 6 tbsp cold unsalted butter, cut into small pieces 1 cup plus 1 tablespoon heavy cream ½ cup grated Parmesan cheese 1 large egg 2 tbsp everything bagel seasoning

DIRECTIONS 1. 2.

Preheat oven to 425°; spray 8-inch round cake pan with cooking spray. Line rimmed baking pan with parchment paper; spray with cooking spray. In food processor, pulse flour and baking powder until combined; add butter and pulse until small crumbs remain. Add 1 cup cream and cheese; pulse until incorporated. Lightly flour work surface; place dough on work surface and knead just until dough comes together. Press dough into prepared cake pan; invert on cutting board and cut into 8 wedges. Place wedges on prepared baking pan. In small bowl, whisk egg and remaining 1 tablespoon cream; brush 2 tablespoons over scones and sprinkle with seasoning. Bake scones 15 minutes or until golden brown.

NOTES To make your own everything bagel seasoning, stir 2 teaspoons dried minced garlic, 2 teaspoons dried minced onion, 1 teaspoon poppy seeds, 1 teaspoon sesame seeds, and ¼ teaspoon kosher salt.

ruby red

DETOX SMOOTHIE INGREDIENTS • • • • • •

1 small raw red beet, peeled and chopped 1 cup frozen raspberries 1 cup frozen strawberries 1¼ cups pomegranate juice 2 tbsp lemon juice 1 tbsp light agave nectar

DIRECTIONS 1.

Purée all ingredients in a blender on high until smooth. Makes about 4 cups.

Â© BOB EVANS FARMS, LLC 2020

One Ingredient. Real Eggs. Lean Protein.

COMMIT TO FIT

WITH

NO ARTIFICIAL NO SUGAR ADDED SWEETENERS

LOW CALORIE

Get Healthy With Hiland!

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THIS IS THE SWEETNESS REVOLUTION COMPLETELY SWEET. TRULY REVOLUTIONARY. SWEETNESS WITHOUT THE SUGAR.

HEALTHY 2021 | choosing the kitchen cooker for you | 21

Choosing the

Kitchen Cooker For You

New, efficient kitchen appliances continue to bring buzz to home cooks looking to prepare flavorful meals with less hassle. However, it can be tricky to choose between cooking gadgets, as many serve different purposes. Here’s a quick guide to slow cookers, air fyers, and pressure cookers and how their distinct functions may make them the cooking device fit for your kitchen.

Slow Cooker

A slow cooker is an essential appliance for any busy household. Slow cookers cook foods at low temperatures over longer periods, making them perfect for unattended home cooking. Whether you’re preparing a meal overnight or want to return home from work with dinner ready to enjoy, add all of the ingredients to the device, then let the slow cooker work its magic. Make sure it’s filled half to two-thirds full to guarantee that the foods cook properly. Pay attention to layering information in recipes; foods cooked on the bottom of the slow cooker will cook faster and retain more moisture since they simmer in the liquid. Lifting the lid to check your meal’s progress may release too much necessary heat. Instead, try spinning it until the condensation falls off, and then look inside to see your progress.

LOW TEMP LONG TIME

Air Fryer

Air fryers give foods a crispy, crunchy exterior without excessive amounts of oil. They circulate dry heat around a perforated basket containing the food, allowing the heat to intensify and quickly reach the ingredients. Some air fryer recipes suggest tossing the foods with about a tablespoon of oil before air frying, but others believe that a bit of butter or oil is only needed to maximize flavor, making air fryers a healthy preparation option. Air fryers can “fry” foods and are also excellent for roasting and baking. With the circulating heat, air fryers require a watchful eye, as food can quickly burn. Its smaller size also allows for easy transportation – perfect for those in need of an efficient cooking gadget on the go.

DRY HEAT QUICK

PRESSURE COOKER

Pressure cookers use steam pressure to cook foods. The high-pressure steam increases both the water’s boiling point and the pressure, forcing liquid into foods that help them cook. Pressure cookers are best for preparing large quantities in a short amount of time; use them to tenderize and add caramelization to tough meats and roasts while cooking beans, rice or vegetables. It may be tricky to know how long to cook the food, but manufacturers often provide guides for cooking times and how fast or slow to release the pressure. This device requires waiting time before cooking to reach the proper temperature, but the cooking time is much less than that of a slow cooker – generally taking less than an hour to produce a large meal. For those looking to create elaborate meals more quickly, the pressure cooker may be the tool for you.

USES STEAM SHORT TIME

Though they present unique characteristics, these cooking devices are all extremely effective at helping home cooks prepare flavorful meals more easily.

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BUSH’S KIDNEY BEAN CHILI ®

Prep Time: 15 minutes Cook Time: 35 minutes Servings: 8

INGREDIENTS 1 lb

lean ground beef

1 1/2 tsp cumin

1/2 cup white onion, chopped

1 1/2 tsp chili powder

1/2 cup green bell pepper, chopped

1/4 tsp

2 cans (16 oz) BUSH’S® Kidney Chili Beans, undrained

OPTIONAL:

(14.5 oz) Red Gold Diced Tomatoes

TOPPINGS:

1 can

1/2 cup water 1/2 tsp

kosher salt

1 tsp

garlic powder

chipotle chili pepper Sweet golden corn, whole kernel Sour cream Cheddar cheese, shredded Green onions, chopped

DIRECTIONS 1.

In a large pan, brown the beef over medium high heat.

2. Once browned, drain excess grease and add onions and bell peppers and cook for additional 5-8 minutes. 3. Stir in the remaining ingredients and bring to a boil. 4. Reduce heat to medium-low or low and cover; simmer for 10 minutes, stirring every few minutes. 5. Serve with optional toppings, as desired.

BARILLA® SAUCE COLLECTION. PASSION MAKES IT PERFECT. BARILLA MAKES IT PERFETTO.

RED LENTIL ROTINI WITH MARINARA SAUCE & YELLOW SQUASH INGREDIENTS

1 24 oz. jar of Barilla® Marinara Pasta Sauce 1 box Barilla® Red Lentil Rotini 3 tablespoons extra virgin olive oil 2 yellow squash Salt and black pepper to taste INSTRUCTIONS

1. Bring a large pot of water to a boil; cook pasta according to package directions. 2. Meanwhile, in a skillet sauté squash with olive oil over high heat for three minutes, season with salt and pepper. 3. Stir in sauce and one cup of pasta cooking water; bring to simmer. Drain pasta, toss with sauce. 4 SERVINGS

BARILLA® PREMIUM SAUCE THE TASTE OF GOODNESS. NO ADDED SUGAR*. Savor deliciously distinct taste made with quality ingredients full of goodness. 100% extra virgin olive oil and no added sugar*. NO PRESERVATIVES • NON-GMO PROJECT VERIFIED • GLUTEN FREE *Not a low calorie food. See nutritional fact panel for additional information.

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You are this close to sandwich greatness

Mezzetta Makes It Betta

The Mezzetta® Gridiron Great Sandwich

Prep Time: 10 minutes | Total Time: 10 minutes | Serves: 4 INGREDIENTS 4 (6") sandwich rolls, sliced in half lengthwise 1/2 head of iceberg lettuce, thinly shredded 8 slices provolone cheese 8 thin slices hard salami 8 thin slices prosciutto or ham

8 thin slices capicola 8 slices of tomato 1 small red onion, sliced into thin rings 4 tbsp extra virgin olive oil 1 cup Mezzetta® Roasted Red Bell Pepper Strips 1 cup Mezzetta® Mild Banana Pepper Rings

DIRECTIONS For each sandwich, sprinkle a layer of shredded lettuce on bottom bread slices. On top of lettuce place 2 slices each of the following: provolone cheese, salami, prosciutto or ham, capicola.

tomato and several rings of red onion. Drizzle with 1 tablespoon of olive oil. Top with a layer of Mezzetta® Roasted Red Bell Pepper Strips and Mezzetta® Mild Banana Pepper Rings. Cover with the top slice of bread and secure with a toothpick.

On top of the meat, add 2 slices of

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HEALTHY 2021 | section | XX

WEEKNIGHT DINNERS

These meals are quick, easy, and don’t require a ton of clean up. Plus, many of them include a generous helping of veggies to start the year off right.

ONE-POT SHRIMP with white beans & tomatoes INGREDIENTS • • • • • • • • • •

2 tbsp olive oil 1 pound raw large (31-40 count) peeled and deveined shrimp 1 medium shallot, chopped 2 garlic cloves, minced 2 (14.5-ounce) cans diced tomatoes 1 (15-ounce) can cannellini beans, drained and rinsed 3 cups loosely packed baby spinach 2 tbsp fresh lemon juice ¼ tsp crushed red pepper 2 tbsp chopped fresh basil

1 POT

PREP 10 min COOK 30 min

DIRECTIONS 1. 2. 3.

In large saucepot, heat 1 tablespoon oil over medium-high heat. Add shrimp; cook 3 minutes or until opaque throughout, turning once. Transfer shrimp to plate; reduce heat to medium. In same pot, heat remaining 1 tablespoon oil over medium-high heat. Add shallot; cook and stir 3 minutes or until softened. Add garlic; cook and stir 1 minute. Add tomatoes with their juice and beans; reduce heat to medium. Cook 10 minutes or until slightly thickened. Stir in spinach, lemon juice, crushed red pepper, salt, and black pepper to taste; cook 5 minutes. Return shrimp to pot; reduce heat to low and cook 4 minutes. Serve sprinkled with basil.

NOTE Serve with roasted sliced fennel sprinkled with Parmesan cheese and chopped fresh chives.

Linguine

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steamed to

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organic ingredients

The best choices start with natural ingredients, like the ones inside Healthy Choice® Simply Steamers®. Learn what makes our meals so good for you and your taste buds too.

ic Organ to Toma elicious,

with d Made ipened vine-r , ic n a r org oes fo tomat r. o v a fl h a fres

Organic Spinach

This leafy green

contains iron and mighty good flavo r.

HEALTHY 2021 | weeknight dinners | 31

SPINACH DIP ROLL-UPS INGREDIENTS • • • • • • • • • •

DIRECTIONS 1.

SHEET PAN HONEY MUSTARD GLAZED SALMON with roasted vegetables INGREDIENTS • • • • • • • • • • • •

Nonstick cooking spray 1 pound Brussels sprouts, trimmed and halved 2 cups diced acorn and/or butternut squash 1½ tbsp olive oil ½ tsp garlic powder ¼ tsp salt ¼ tsp ground black pepper 2 tbsp honey 2 tbsp stone ground mustard 1 tbsp less-sodium soy sauce ¼ tsp crushed red pepper 4 (5-ounce) salmon fillets

1 PAN

PREP 15 min COOK 35 min

DIRECTIONS 1. 2. 3. 4.

Preheat oven to 400°. Spray rimmed baking pan with cooking spray. In large bowl, toss Brussels sprouts, squash, oil, garlic powder, salt, and black pepper; spread on prepared pan. Roast vegetables 15 minutes, stirring once. In small bowl, whisk honey, mustard, soy sauce, and crushed red pepper. Makes about 1/3 cup. Push vegetable mixture to 1 side of pan; place salmon on opposite side. Brush salmon with honey mixture; roast 20 minutes or until internal temperature of salmon reaches 145° and vegetables are tender.

NOTES To dice acorn squash, use a chef knife to cut the squash in half through the stem. Use a large spoon to scoop out the seeds and pulp; discard. Cut the squash halves into quarters, then use a paring knife to remove the skin. Cut the squash into 1-inch pieces. To dice butternut squash, trim the ends of the squash, then use a vegetable peeler to remove the skin. Cut the squash crosswise just above the base, and stand the base on a cutting board. Cut the squash lengthwise in half, and use a large spoon to scoop out the seeds and pulp; discard. Place the halves cut side down on the cutting board, and dice along with the top part of the squash.

2. 3.

1 BOWL

½ small red bell pepper, PREP 15 min finely chopped ½ cup thawed and squeezed dry chopped frozen spinach ¼ cup grated Parmesan cheese 1/ 3 cup plain nonfat Greek yogurt 2 tbsp Neufchâtel cheese, softened 1 tbsp fresh lemon juice ½ tsp garlic powder 1/ 8 tsp salt ¼ tsp ground black pepper 3 (8-inch) whole wheat tortillas

In medium bowl, stir bell pepper, spinach, Parmesan cheese, yogurt, Neufchâtel cheese, lemon juice, garlic powder, salt, and pepper. Makes about 1½ cups. Spread tortillas with bell pepper mixture; roll up tightly around filling and tightly wrap with plastic wrap. Refrigerate at least 1 hour or up to 1 day. Remove plastic wrap from tortilla rolls; slice each crosswise into 8 (¾-inch-thick) slices. Makes about 24 roll-ups.

MAKE WELLNESS A HABIT

MAKE OLÃ&#x2030; XTREME A HABIT!

HEALTHY 2021 | weeknight dinners | 33

ONE-POT MAC & CHEESE INGREDIENTS • • • • • • •

DIRECTIONS 1.

SHEET PAN PARMESAN TILAPIA with roasted root vegetables

INGREDIENTS • • • • • • • • •

DIRECTIONS 1.

2. 3.

1 PAN

Nonstick cooking spray PREP 15 min 3 tbsp olive oil COOK 25 min 1 tsp herbs de Provence ½ tsp salt 4 cups peeled and chopped root vegetables such as parsnips, carrots, sweet potatoes, turnips, and/ or red onion ½ cup panko breadcrumbs ¼ cup grated Parmesan cheese ¼ tsp ground black pepper 4 tilapia fillets (about 1¼ pounds)

Preheat oven to 400°. Spray rimmed baking pan with cooking spray. In large bowl, whisk 2 tablespoons oil, herbs de Provence, and ¼ teaspoon salt; add vegetables and toss. Spread vegetables on prepared pan; roast 15 minutes. In small bowl, stir breadcrumbs, cheese, pepper, and remaining ¼ teaspoon salt. Push vegetable mixture to 1 side of pan; place tilapia on opposite side. Brush tilapia with remaining 1 tablespoon oil; press breadcrumb mixture on tilapia. Roast tilapia and vegetables 9 minutes or until vegetables are tender and internal temperature of tilapia reaches 145°. Turn broiler to high; broil 1 minute or until vegetables and tilapia are golden brown.

1 POT

3 cups reduced fat milk PREP 5 min 8 ounces whole-grain COOK 15 min elbow pasta ¼ tsp mustard powder ¼ tsp salt 1/ 8 tsp ground black pepper 1½ cups (6 ounces) shredded Cheddar Jack cheese 2 cups baby kale

In medium saucepot, heat milk to a simmer over medium-high heat; add pasta and reduce heat to medium. Cook pasta 7 minutes or until al dente and most of the milk has been absorbed, stirring occasionally; remove from heat. Stir in mustard powder, salt, and pepper; gradually stir in cheese until smooth and creamy. Stir in kale until wilted.

HEALTHY 2021 | weeknight dinners | 35

ITALIAN SAUSAGE PASTA INGREDIENTS • • • • • • •

PREP 15 min COOK 15 min 8 ounces 100% whole wheat penne rigate 1 tbsp olive oil 1 (11-ounce) package sweet Italian sausage, thinly sliced 2 garlic cloves, minced 1 (5-ounce) container fresh baby spinach 3 tbsp grated Parmesan cheese 1/ 8 tsp freshly ground black pepper

DIRECTIONS 1. 2. 3. 4.

SHEET PAN FISH AND CHIPS INGREDIENTS • • • • • • • • • • • • •

DIRECTIONS 1. 2.

3. 4.

1 PAN

Nonstick cooking spray PREP 15 min 2 medium Russet potatoes, cut lengthwise COOK 35 min into ½-inch-thick slices, then sliced ½-inch thick 2 tbsp olive oil 1/2 tsp salt ½ tsp ground black pepper 1 halibut fillet (about 1¼ pounds), cut crosswise into 2-inch pieces 1/ 3 cup whole wheat panko breadcrumbs 1/ 3 cup plain nonfat Greek yogurt 1 tbsp fresh lemon juice plus lemon wedges for serving 1 tbsp minced red onion 2 tsp minced gherkin pickles 1 tsp fresh dill plus additional for garnish 1 tsp minced drained and rinsed capers

Preheat oven to 400°. Spray rimmed baking pan with cooking spray. In large bowl, toss potatoes, 1 tablespoon oil, and ¼ teaspoon each salt and pepper; spread in single layer on prepared pan. Bake 20 minutes. Place 12-inch square sheet of aluminum foil on work surface; fold edges of foil sheet up to form a rim. Place halibut on foil; brush top and sides with remaining 1 tablespoon oil. Sprinkle halibut with remaining ¼ teaspoon each salt and pepper; press breadcrumbs onto top and sides of halibut. Push potatoes to 1 side of pan; place halibut on opposite side. Bake 15 minutes or until internal temperature of halibut reaches 145° and potatoes are golden brown and crisp. In small bowl, stir yogurt, lemon juice, onion, pickles, dill, and capers. Serve fish and chips with yogurt mixture and lemon wedges garnished with dill.

Cook penne as label directs; reserve ¼ cup pasta cooking water, then drain. Heat olive oil in a large skillet over medium-high heat; add sausage and cook 3 minutes or until lightly browned, stirring occasionally. Add garlic to skillet and cook 30 seconds, stirring frequently. Add spinach to skillet; cook 2 minutes or until wilted, stirring occasionally. Add penne and reserved pasta water to skillet; cook 2 minutes or until heated through, stirring occasionally. Remove from heat. Stir Parmesan cheese and pepper into pasta.

The leading low carb lifestyle

*Product designed to be used with the Atkins ketogenic programs. Visit Atkins.com/how-it-works/keto.

HEALTHY 2021 | weeknight dinners | 37

caramelized onion, mushroom & bell pepper

TOAST

INGREDIENTS • • • • • • • •

PREP 10 min COOK 20 min 11/2 tbsp canola oil, divided 1 large yellow onion, thinly sliced 1 medium red bell pepper, thinly sliced 4 ounces sliced white mushrooms 4 slices whole-grain 100% whole wheat bread Nonstick cooking spray 1/4 tsp freshly ground black pepper 4 slices provolone cheese, cut into 1/2-inch-thick strips

DIRECTIONS 1.

3. 4.

SHEET PAN PORK TENDERLOIN & APPLES INGREDIENTS • • • • • • • • •

1¼ pounds pork tenderloin 2 tsp ground cinnamon 1 tsp paprika 2 tbsp olive oil 1 garlic clove, minced 1 large Honeycrisp apple, cored and chopped ½ medium acorn squash, sliced ¼-inch thick ½ medium yellow onion, thinly sliced ½ cup dried cherries

DIRECTIONS 1.

1 PAN

PREP 15 min COOK 25 min

Preheat oven to 400°. Line rimmed baking pan with foil; spray with cooking spray and place pork on pan. In small bowl, stir cinnamon and paprika. Brush all sides of pork with 1 tablespoon oil; sprinkle with 1½ teaspoons cinnamon mixture, ½ teaspoon salt, and ¼ teaspoon pepper. In large bowl, toss garlic, apple, squash, onion, cherries, remaining cinnamon mixture, 1 tablespoon oil, and ¼ teaspoon each salt and pepper; spread on pan around pork. Roast 25 minutes or until internal temperature of pork reaches 145° and vegetable mixture is tender. Let pork stand 5 minutes before slicing.

Heat oil in a large skillet over low heat. Add onion and 1 tablespoon water to skillet; cover and cook 10 minutes. Uncover; cook 7 minutes or until very soft and caramelized, stirring occasionally. Place oven rack 6 inches from broiler; preheat broiler to high. Heat 1½ teaspoons canola oil in a second large skillet over medium-high heat; add pepper and cook 3 minutes, stirring occasionally. Add mushrooms to skillet with bell pepper; cook 4 minutes or until tender, stirring occasionally. Place bread on rimmed baking pan; spray both sides with canola oil cooking spray. Broil 2 minutes or until bread is toasted and golden brown, turning once. Top toast with onion, bell pepper, and mushrooms; sprinkle with pepper. Lay provolone over vegetables on toast and broil 2 minutes or until cheese melts.

HEALTHY 2021 | weeknight dinners | 39

open-faced

GREEK CHICKEN QUESADILLA INGREDIENTS • • • • • • • •

PREP 15 min BAKE 8 min Nonstick cooking spray 4 (8-inch) whole wheat tortillas 2/ 3 cup plain hummus 13/4 cups Chopper Chicken rotisserie chicken breast meat, skin removed, shredded 1/2 cup diced tomatoes, drained 1/ 3 cup crumbled feta cheese Chopped cucumber for garnish, optional Chopped fresh dill for garnish, optional

DIRECTIONS 1.

2. 3. 4. 5.

layered BBQ

CHICKEN NACHOS INGREDIENTS • • • • • • • • • •

Nonstick cooking spray 1¼ cups Chopper Chicken rotisserie chicken breast meat, skin removed, shredded ¼ cup barbeque sauce 1 (8-ounce) bag blue corn tortilla chips ¾ cup pinto beans, drained and rinsed ½ cup sweet corn, drained ¾ cup shredded sharp Cheddar cheese 1 cup cherry tomatoes, quartered ¾ cup green and/or purple cabbage, fine shredded ¼ cup green onions, chopped

DIRECTIONS 1. 2.

1 PAN

PREP 15 min BROIL 8 min

Preheat broiler to low. Line large rimmed baking pan with nonstick foil; spray with cooking spray. In small bowl, toss chicken and 2 tablespoons barbeque sauce. Spread half the tortilla chips on prepared pan; layer with half each of the chicken mixture, beans, corn, and cheese. Repeat layers with remaining tortilla chips, chicken mixture, beans, corn, and cheese; broil 8 minutes or until cheese melts. Serve nachos topped with tomatoes, cabbage and onions drizzled with remaining 2 tablespoons barbeque sauce.

Adjust 2 oven racks to top and bottom position; preheat oven to 400°. Spray 2 rimmed baking pans with cooking spray; place tortillas in single layer on prepared pans. Spread tortillas with hummus. Top tortillas with shredded chicken. Top tortillas with diced tomatoes. Top tortillas with feta. Bake quesadillas 8 minutes or until heated through and tortillas are golden brown, rotating pans between upper and lower racks halfway through baking. Serve quesadillas garnished with cucumber and dill, if desired.

This is the final “trim” area. Outside of this border should be the 1/8” bleed. Text or vital information should be inside this pink border

TOP GAME NIGHT WITH A TASTY WIN

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HEALTHY 2021 | weeknight dinners | 41

SHEET PAN BUTTERNUT SQUASH, BACON & BRUSSELS SPROUTS TORTELLONI INGREDIENTS • • • • • • • • • • • •

6 slices thick-cut applewood smoked bacon, chopped 4 garlic cloves, minced 2½ cups butternut squash, diced 2½ cups Brussels sprouts, quartered 3 tbsp olive oil plus additional for serving ½ tsp kosher salt ½ tsp fresh ground black pepper plus additional for serving 3 tbsp pine nuts 2 (8.8-ounce) packages four cheese tortelloni ¼ cup fresh lemon juice 1/ 3 cup grated Parmesan cheese 1 tbsp lemon zest

DIRECTIONS 1. 2. 3. 4.

PREP 25 min ROAST 35 min

Preheat oven to 425°. Line rimmed baking pan with parchment paper. In large bowl, toss bacon, garlic, squash, Brussels sprouts, 2 tablespoons oil, salt, and pepper; spread on prepared pan. Roast 25 minutes or until squash is tender. In small skillet, toast pine nuts over medium heat 2 minutes or until fragrant and golden brown, stirring occasionally; transfer to plate to cool. Prepare tortelloni as label directs; drain and transfer to medium bowl; add remaining 1 tablespoon oil and toss. Stir tortelloni into squash mixture; roast 10 minutes or until tortelloni is heated through. Makes about 10 cups. Drizzle tortelloni with lemon juice and additional olive oil, if desired. Serve sprinkled with cheese, lemon zest, pine nuts, and additional pepper.

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HEALTHY 2021 | warm up with flavorful soup | 49

WARM UP with flavorful soup

These aren’t your average lunch soups. Each recipe in this section is hearty enough to serve for dinner on chilly winter nights. We especially recommend trying these on a weekend night, when the aroma of the simmering soup can fill your house and create a cozy, warm, relaxing atmosphere.

Tuscan

BEAN SOUP INGREDIENTS • • • • • • • • • • • • • •

6 slices lower sodium turkey bacon, chopped 1 bay leaf 1 cup chopped carrots 1 cup chopped celery 1 cup chopped yellow onion 3 garlic cloves, minced 3 (15.5-ounce) cans reduced sodium chickpeas, red kidney beans and/or white cannellini beans, rinsed and drained 3 cups unsalted chicken stock 2 cups canned tomato purée ½ cup packed chopped escarole or fresh spinach 1 tbsp fresh lemon juice ½ tsp fresh ground black pepper ¼ cup plus 2 tablespoons grated Parmesan cheese Chopped fresh parsley for garnish, optional

DIRECTIONS 1.

In large saucepot, cook bacon over medium heat 5 minutes or until crisp, stirring occasionally. Add bay leaf, carrots, celery, and onion; cover and cook 5 minutes, stirring occasionally. Add garlic; cover and cook 30 seconds or until vegetables are almost tender, stirring occasionally Stir in beans, stock, and tomato purée; cover and heat to a simmer over medium-high heat. Reduce heat to mediumlow; cook, uncovered, 20 minutes, stirring occasionally. Add escarole; cook 5 minutes. Remove bay leaf; stir in lemon juice and pepper. Serve soup sprinkled with cheese garnished with parsley, if desired.

NOTE For a vegetarian version: In step 1, omit the bacon; cook the vegetables and bay leaf in 1 tablespoon olive oil, and continue with step 1. In step 2, substitute vegetable stock for the chicken stock.

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HEALTHY 2021 | warm up with flavorful soup | 51

beef & butternut squash

STEW

INGREDIENTS • • • • • • • • • • • • • • •

¼ cup plus 1 tbsp all-purpose flour 1 tsp kosher salt ¾ tsp ground black pepper 2½ pounds boneless beef chuck roast, fat trimmed, cut into 1½-inch pieces 3 tbsp olive oil 2 large carrots, diced 1 large yellow onion, diced 4 cups diced butternut squash 1 (10-ounce) package cremini mushrooms, quartered 3 garlic cloves, minced 1 (32-ounce) container beef stock 1 (16-ounce) can garbanzo beans, drained and rinsed 1 (14.5-ounce) can diced tomatoes 2 sprigs fresh rosemary 1 bay leaf

DIRECTIONS 1.

In large bowl, combine 3 tablespoons flour, ¾ teaspoon salt, and ½ teaspoon pepper; add beef and toss to coat. In large saucepot, heat 2 tablespoons oil over medium-high heat. In 2 batches, shaking off excess flour, add beef to saucepot, and cook 4 minutes or until beef is browned, stirring occasionally. With slotted spoon, transfer beef to large bowl. Add remaining 1 tablespoon oil, carrots, onion, and squash to saucepot; reduce heat to medium and cook 5 minutes or until onion begins to soften, stirring occasionally. Add mushrooms; cook 5 minutes or until mushrooms have released their moisture, stirring occasionally. Add garlic; cook 1 minute, stirring occasionally. Add 1 cup stock; cook 1 minute, scraping browned bits from bottom of saucepot with wooden spoon. Stir in remaining 2 tablespoons flour and stock. Add beans, tomatoes with their juice, rosemary sprigs, bay leaf, remaining ¼ teaspoon each salt and pepper, and beef with any drippings in bowl; heat to boiling. Reduce heat to medium-low; cover and cook 1 hour. Uncover; cook 45 minutes longer or until beef and vegetables are tender, stirring occasionally. Remove and discard rosemary sprigs and bay leaf before serving.

NOTES Since cooking times may vary, if the meat is not tender after the specified cooking time, continue to cook the stew, checking the consistency of the meat every 15 minutes.

HEALTHY 2021 | warm up with flavorful soup | 53

slow cooker Italian sausage & tortellini

SOUP

INGREDIENTS • • • • • • • • • • • • • • •

1 pound ground Italian sausage 2 (15.5-ounce) cans no salt added cannellini beans, drained and rinsed 1 (14.5-ounce) can petite diced tomatoes 2 medium carrots, chopped 1 garlic clove, minced 1 small white onion, chopped 4 cups low-sodium chicken broth 2 tbsp fresh lemon juice 1 tbsp dried Italian seasoning 1 (13-ounce) package frozen cheese tortellini ½ tsp salt ½ tsp black pepper 2 cups coarsely chopped baby kale 1 cup heavy cream ½ cup grated Parmesan cheese

DIRECTIONS 1.

Heat large skillet over medium-high heat. Add sausage; cook and stir 8 minutes or until browned, breaking up sausage with side of spoon. In 5- to 6-quart slow cooker, add beans, tomatoes with their juice, carrots, garlic, onion, broth, lemon juice, seasoning, and sausage with drippings; cover and cook on high 4 hours or low 8 hours. Stir tortellini, salt and pepper into slow cooker; cover and cook 5 minutes or until tortellini is heated through. Stir in kale and cream; cook 2 minutes or until kale is wilted. Serve soup sprinkled with cheese.

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• Same texture & appearance as our tuna pouches • No-drain convenience • 15g of lean protein

Chicken Fajita Tacos 1 pouch (2.6 oz.) StarKist® Premium White Chicken 2 small (6-inch) flour tortillas 1 cup chopped romaine or iceberg lettuce ⁄4 cup diced tomatoes

⁄2 red pepper, sliced

⁄2 yellow pepper, sliced

⁄2 avocado, sliced thinly

2 Tbsp. chopped cilantro 1 lime, cut into quarters

Directions: 1. Place tortillas on plate and top each with 1⁄2 cup lettuce. 2. Add 1⁄2 the tomatoes, red and yellow pepper slices, and 1⁄2 the chicken pouch to each tortilla. 3. Add avocado and sprinkle with cilantro. Squeeze lime juice over top.

Optional: Sprinkle with a little cumin and chili powder for a little kick. Servings: 1

Prep Time: 10 min

Cook Time: 0 min

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GRAIN

bowls These grain bowls are perfect for mixing and matching! In fact, you should consider the recipes at right as jumping off points that you can change up to suit your taste. However you decide to create your grain bowls, theyâ&#x20AC;&#x2122;re wonderful for getting hefty servings of healthy grains and vegetables, without sacrificing flavor.

HEALTHY 2021 | grain bowls | 61

Shrimp Fried Quinoa Bowl

ASIAN CHOPPED SALAD KIT

Cook 1 cup dry quinoa as label directs.

LIME WEDGES

QUINOA

Set aside toppings from 1 (10.5-ounce) package Asian chopped salad kit with sesame dressing. In large bowl, toss chopped salad and dressing.

Cook 1 cup frozen peas and carrots in microwave oven as label directs.

Divide rice into 4 bowls; top with chopped salad mixture, chicken mixture, chopped salad kit toppings, and 4 lime wedges.

Heat large skillet over medium-high heat; spray with cooking spray. Add 1 cup thawed cooked salad shrimp and cooked quinoa; cook 3 minutes or until heated through, stirring occasionally.

MushroomSwiss Burger Bowl

PEAS AND CARROTS SALAD SHRIMP

SOY SAUCE

Add 1 tablespoon less-sodium soy sauce, ½ teaspoon garlic powder, and ¼ teaspoon each salt and pepper to skillet; cook 1 minute, stirring occasionally. Fold peas and carrots into skillet; cook 1 minute or until heated through, stirring occasionally.

EGGS

Heat large nonstick skillet over medium-high heat; spray with cooking spray. Add 4 large eggs to skillet; cook 3 minutes or to desired doneness. Divide quinoa mixture into 4 bowls; top with eggs and garnish with thinly sliced green onions and/or sesame seeds, if desired.

Chicken Lettuce Wrap Bowl BROWN RICE

Prepare 1 (8.8-ounce) package ready to serve brown rice as label directs.

GROUND CHICKEN

Heat large skillet over medium-high heat; spray with cooking spray. Add 1 pound ground chicken; cook 8 minutes or until browned, breaking up chicken with side of spoon.

SOY SAUCE

Stir 1 tablespoon less-sodium soy sauce, ½ teaspoon garlic powder, and ¼ teaspoon each salt and pepper into skillet.

QUICK BARLEY

Prepare ½ (11-ounce) package quick barley as label directs.

GROUND BEEF

Heat large skillet over medium-high heat; spray with cooking spray. Add ¾ pound 93% lean ground beef; cook 8 minutes or until browned, breaking up beef with side of spoon.

ONION SOUP & DIP MIX

Stir 1 tablespoon each onion soup & dip mix and water into skillet; cook 2 minutes or until liquid is absorbed. With slotted spoon, transfer beef to bowl.

MUSHROOMS

Add 1 (8-ounce) package sliced white mushrooms to same skillet; spray with cooking spray and cook 4 minutes or until tender, stirring occasionally.

SPREADABLE CHEESE

In small microwave-safe bowl, heat ¾ (6-ounce) package light creamy Swiss spreadable cheese (6 wedges) in microwave oven on high 40 seconds or until heated through, stirring every 20 seconds; stir in 1/ 8 teaspoon ground cayenne pepper or chipotle powder. Divide barley into 4 bowls; top with beef mixture, mushrooms, and cheese mixture. Garnish with thinly sliced green onions, if desired.

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68 | kids club | HEALTHY 2021

Apple “Cookies” INGREDIENTS • • • •

8 (1/ 8-inch-thick) horizontal slices Granny Smith and/ or Fuji apples 6 tbsp crunchy almond butter or favorite nut butter ¼ cup granola 2½ tbsp semisweet mini chocolate chips

DIRECTIONS 1.

With ½-teaspoon measuring spoon or melon baller, remove core from each apple slice. Top apple slices with almond butter, granola, and chocolate chips.

Kids in the Kitchen

Children thrive in environments that allow them to showcase their freedom, creativity and individuality. Getting your kids involved in the cooking process can help them cultivate their independence while strengthening family bonds. Give your children ageappropriate food preparation tasks to present them with responsibility, help them learn basic culinary skills and create priceless memories.

AGES 2-5 • • • • • • • •

Setting the table Setting timers Gathering ingredients and equipment Stirring, kneading and scooping batter Adding premeasured seasonings Squeezing lemons Topping pizzas with ingredients Decorating desserts

AGES 6-8 • • • • • •

Measuring ingredients Greasing and flouring pans Whisking eggs and liquid ingredients Washing fruits and vegetables Mashing potatoes or other cooked vegetables Gathering ingredients and reading recipes independently

AGES 9-12 • • • • • • • •

Rolling dough Cracking eggs Trimming, slicing and cutting vegetables Using an electric mixer, food processor or pizza cutter Developing knife skills to efficiently chop, dice and mince ingredients Placing foods in and removing from the oven Checking food temperatures using thermometers Following simple baking recipes independently

AGES 13+ • •

Using all kitchen appliances Preparing more advanced or complete meals

MEAL FOR

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