Tag: Healthy Recipe

BPC Good Eats: Turkey Cobb Salad

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28 November 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Turkey Cobb Salad. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

Turkey Cobb Salad
Adapted from: Skinny Taste
Prep Time: 40 minutes
Total Time: 40 minutes

Ingredients for Vinaigrette Dressing
1 tsp dijon mustard
3 tablespoons olive oil
3 teaspoons red wine vinegar
1 teaspoon maple syrup
½ teaspoon salt
¼ teaspoon pepper

Ingredients for Turkey Cobb Salad
4 cups spring mix (or other greens of choice)
4 slices bacon
2 cups butternut squash, cubed and cut into ¾ inch pieces
1 cups dried cherries
4 ounces crumbled blue cheese
1/2 cup pecans
1 cup grape tomatoes, halved
2 tablespoons butter
1 tablespoon sugar
2 eggs
6 oz cooked turkey breast, cut into cubed ½ pieces
Pepper to Taste

Instructions:
1) Preheat the oven to 425F.
2) Spray a large cookie sheet with oil, place on top of a large nonstick baking sheet. Arrange the bacon on top, place in oven and bake for 20 minutes or until crispy.
3) Place the butternut squash on a large nonstick baking sheet, spray with oil, season with salt and pepper. Once bacon is finish cooking, add the butternut squash to the oven, baking for 20 minutes or until tender. Turn butternut about half-way through.
4) In a large skillet over medium-low heat, add the butter. Once melted, add the pecans and coat with the butter. Once butter begins to caramelize- but not burn- add the sugar and stir into pecans for 2 minutes. Remove pecans from skillet, set aside.
5) Add the eggs to a small pot, cover with water, set on stove over medium-high heat and bring to a boil. Cook until egg hard-boiled. Remove pot from stove and place under streaming cold water from sink. Remove shells and slice thinly.
6) Combine the ingredients for the dressing, whisk together.
7) Divide the lettuce, arrange with the bacon, butternut, tomatoes, blue cheese, dried cherries, pecans, turkey,  and eggs. Drizzle with dressing. Enjoy.

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Beyond Primary Care, Chicken Noodle Soup, Real Medicine, Family Doctor

BPC Good Eats: Chicken Noodle Soup

admin

9 November 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Chicken Noodle Soup. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Chicken Noodle Soup
Adapted from: Original
Prep time: 10 minutes
Total time: 25 minutes + slow cooking time


Ingredients:
6-8 chicken thighs (Or Drumsticks)
6 cups chicken stock
1 yellow onion, diced
4 carrots, diced
6 stalks celery, diced
¼ tsp nutmeg
1 tsp whole peppercorn
2 tsp sea salt
1 cup parsley, divided
1 (12 oz) bag egg noodles

Instructions:
1) Add all ingredients (except for noodles and ½ cup parsley) to slow cooker, cook on low for 8-10 hours.
2) 20 minutes before serving, cook egg noodles separately per package instructions.
3) Meanwhile, shred chicken from bones with fork, discarding bones. Add chicken back in.
4) Place noodles in bowl, add the chicken soup, top with remaining parsley.

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BPC Good Eats: Doritos Taco Salad

admin

27 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Doritos Taco Salad. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Doritos Taco Salad
Prep Time: 20 minutes
Total Time:  30 minutes
Adapted from: Emily Bites

 

Ingredients
1 lb lean ground beef
taco seasoning, to taste
1 large head of iceberg lettuce, chopped into bite-sized pieces
1 large tomato, diced
4 oz sharp cheddar cheese, shredded
5 oz Doritos, broke up a bit into bite sized pieces
1 cup catalina or french dressing

 

Instructions
1) Brown the ground beef in a skillet over medium heat, breaking it up into pieces as it cooks. Once 90% cooked, cover skillet and drain cooking juices over sink, return to stove.
2) Add taco seasoning to beef and stir until cooked and well coated. Set aside, cover to keep warm.
3) Meanwhile, in a large bowl combine lettuce, tomato, cheese.
4) Add beef to large bowl along with doritos and dressing, toss to coat.

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BPC Good Eats: Artichoke and Rice Filled Peppers

admin

12 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Artichoke and Rice Filled Pepper. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Artichoke and Rice Filled Peppers
Adapted from: Nick at Allrecipes
Prep Time: 30 minutes
Total Time: 1 hour 10 minutes

 

Ingredients:
1 cup brown rice
2 cups water
2 tablespoons olive oil
8 green onions, chopped
6 garlic cloves, minced
2 (12 oz) jars marinated artichoke hearts, drained and cut in half
2 large tomatoes, diced
2 tsp dried basil
1 tsp red pepper flakes
6 large bell peppers, tops and seeds removed
2 (4oz) containers feta cheese, divided
Salt and Pepper to taste

 

Instructions:
1) Preheat oven to 375F.
2) Place the bell peppers in the oven while pre-heating to soften the peppers, about 10-15 minutes.
2) Bring rice and water to boil in a saucepan and cook per package instructions, between 20-30 minutes.
3) Heat olive oil in a skillet over medium-low heat, add green onions and garlic. Cook until fragrant, about 1-2 minutes.
4) After green onion and garlic are fragrant, add artichoke hearts, tomatoes, basil, red pepper flakes, salt, and pepper. Stir in mixture until heated through, about 5 minutes. Stir in rice when tender and water is absorbed.
5) Crumble and add about 1-2 teaspoons of feta cheese to the bottom of each bell pepper. Place bell peppers into a baking dish.
6) Spoon rice mixture into the bell peppers, pressing down, saving enough rice mixture for each bell pepper. Top with feta cheese.
7) Bake for 30-40 minutes until feta cheese is melted and bell peppers are softened.

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BPC Good Eats: Greek Turkey Burger

admin

8 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Greek turkey burger. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Greek Turkey Burger
Prep Time: 25
Total Time: 35
Adapted from: Recipe Runner

 

Turkey Burger Ingredients:
1 lb lean ground turkey
1 cup baby spinach, chopped
¼ cup red onion, minced
¼ cup feta cheese, crumbled
1 tbsp fresh dill, chopped
1 tsp dried oregano
½ tsp salt
¼ tsp garlic
Salt and Pepper to taste

 

Greek Tomato Salad Ingredients:
1 cup cherry tomatoes
¼ cup red onion, diced
½ of a lemon, juiced
1 tbsp fresh dill, chopped
½ tsp garlic

 

Tzatziki Sauce Ingredients:
1 cup plain Greek Yogurt
½ cup cucumber, shredded
½ of a lemon, juiced
1 tbsp fresh dill, chopped
½ tsp garlic
Salt and Pepper to taste

 

Instructions:
1) For salad, combine all the salad ingredients in a bowl and stir together until combined. Refrigerate until ready to serve.
2) For sauce, place the shredded cucumber onto a clean paper towel, gather it up and use hands to squeeze as much water out as possible. Add remainder of ingredients to the bowl and stir until combined. Refrigerate until ready to serve.
3) Heat the grill or skillet over medium-high heat.
4) For turkey burger, in a large bowl combine the spinach, red onion, feta, dill, oregano, garlic, and salt and pepper. Add the ground turkey, mix everything together but don’t overwork.
5) Form the meat mixture into four patties, grill for approximately 7 minutes then flip over and grill again another 7 minutes or until done.
6) Serve turkey burger with tzatziki sauce, greek tomato salad, and more crumbled feta.

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BPC Good Eats: Sweet and Sour Pineapple Pork

admin

4 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Sweet and Sour Pineapple Pork. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Sweet and Sour Pineapple Pork
Adapted from Nadia G
Prep time: 10 min
Total time: 45 min

 

Ingredients:
3/4 cup pineapple juice
3 tablespoons tomato paste
¼ cup sugar
3 tablespoons apple cider vinegar
1 tablespoon fish sauce
¼ cup water
1 Thai chili, finely chopped
1 tablespoon sesame oil
3 tablespoons peanut oil, divided
1 tablespoon ginger
3 cloves garlic, chopped
1 tablespoon plus 1 teaspoon cornstarch
2 tablespoons apple cider
1-1.5 lbs pork tenderloin, cubed
1 red pepper, sliced
1 onion, halved and sliced
2 cups pineapple, cubed
Salt and pepper to taste
2 cups jasmine rice

 

Instructions:
1) Cook jasmine rice per directions
2) In a large bowl, season the pork with salt and pepper
3) For the sauce, add pineapple juice, tomato paste, sugar, vinegar, water, chili, fish sauce, and sesame oil
4) In a medium saucepan, heat 1 tablespoon of peanut oil over direct heat. Add the ginger and garlic, stirring, for 15 seconds. Add the pineapple juice mixture and bring to a boil. Reduce heat to a simmer while stirring until sugar dissolves, about 1-2 minutes.
5) Thoroughly mix together cornstarch and apple cider, add to sauce while whisking. Reduce the heat to low, cooking 2-3 minutes or until thickened. Remove from heat.
6) In another large saucepan or wok, add 1 tablespoon of olive oil over direct heat. Add pork, cooking while rotating, until golden brown. Remove pork from pan, set aside
7) Return pan/ wok to stove, and add remaining tablespoon of oil. Add red pepper and onion, cook while stirring until softened.
8) Reduce the heat and add the sauce, cooking about 2-3 minutes. Add the pineapple and pork, and cook for another minute.
9) Place jasmine rice on plate, top with sweet and sour pork.

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BPC Good Eats: Chicken Pesto Tortellini

admin

1 October 2018

Hello and thank you reading my blog at Beyond Primary Care and trying the BPC Good Eats recipes. This featured recipe is a Chicken Pesto Tortellini. These recipes are my attempt, in a way, to bridge that Doctor’s adage of “Eat Better & Exercise More.” In this post, I will showcase a healthy meal made on a budget, my pictures are pretty decent, and that is how I got into this food endeavor.

 

Chicken Pesto Tortellini
Adapted from: Two Peas & Their Pod
Prep time: 15 minutes
Total time: 45 min

 

Ingredients:
1 bag (8.8 oz) Three Cheese Tortellini
2 tablespoon Olive Oil, divided
3 boneless skinless chicken breasts, cut into bite size pieces
1 cup pesto
1 cup halved grape tomatoes
1 cup sun dried tomatoes
1 zucchini, sliced and quartered
½ cup chopped basil
Salt and Pepper, to taste

 

Instructions:
1) Bring a large pot of salted water to boil. Follow package directions and cook tortellini for about 14 minutes. When finished cooking, drain the tortellini into a colander.
2) Meanwhile, in a large skillet, heat the olive oil over medium high heat. Add zucchini and cook until softened.
3) Cook the chicken. Add the remaining olive oil to the skillet, then add the chicken to the pan and season with salt and pepper. Cook, stirring occasionally, until chicken is browned and just cooked through, about 5-6 minutes.
4) Pour the tortellini into a large bowl. Add cooked chicken pieces, zucchini, and tomatoes. Gently stir in pesto, stirring until the tortellini, zucchini, chicken, and tomatoes are well coated with the pesto and the freshly chopped basil and season with salt and pepper.

 

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