I used to make my Hungarian goulash by using a jar of sofrito as one of the ingredients but as it has way too much salt I used a can of tomato paste and a can of tomato sauce instead and added spices.
So healthier version makes about 10 generous portions, so you can freeze a bunch if you have the room in your truck.
3 lbs large chunks beef stew meat
1 red onion
2 tbsp minced garlic
1 green bell pepper
1 red bell pepper
1 bag frozen butternut squash
2 tbsp Sambal Oelek (optional; this is Indonesian chili paste)
4 pepperoncini peppers
1 can no salt added tomato sauce
1 8 oz can no salt added tomato paste
1 cup fat free unsalted beef broth
1/2 cup Dijon mustard
1 tbsp reduced sodium Worcestershire sauce
2 bay leaves
1/2 tsp ground cloves
Put everything in the pressure cooker, I used my Ninja Foodi, and cooked on high for 1 hour. I served this over mashed potatoes.
Per plate: calories 458, 62g carbs, 8g fat, 37g protein, 237mg sodium and 13g sugar.
For dinner we had Parmesan and whole wheat Panko crusted chicken breast filets, mashed potatoes and Parmesan covered green asparagus.
Calories 684, carbs 66g, fat 24g, protein 57g, sodium 352 and sugar 9g. All cooked in the Ninja Foodi.
2 chicken breast filets
Bundle green asparagus
(Sartori) Parmesan cheese
3 russet potatoes
DAK’s Citrus Groove seasoning
Olive oil in spray bottle
Earlier in the day I pressure cooked potatoes in water, pulled them out and put them in a bowl big enough to mash them with a little milk and Parmesan cheese. Let it cool off and set in the fridge for later use.
Then I pressure cooked the chicken for 15 minutes in fat free unsalted chicken broth. Natural pressure release, let them cool off and also set in the fridge. This evening, all I had to do was put the green asparagus in the Foodi, spray with a little olive oil, put some DAK’s seasoning on them and Parmesan cheese, air fried for 12 minutes on 400F, no preheating done.
Moved the asparagus to the plates, then took the chicken out of the fridge and covered them in Dijon mustard instead of egg wash, rolled them in whole wheat Panko crumbs, Parmesan cheese, garlic powder and DAK’s seasoning. Sprayed with olive oil and in the Foodi, air crisped for 15 minutes on 400 turning them halfway through.
And the mashed potatoes microwaved them for 5 minutes, plate everything and ready to eat!
Of course when you don’t live in a truck you can do more at once than the steps I did!
Salmon with Cauliflower
Salmon with cauliflower; 447 calories, 15g carbs, 29g fat, 33g protein, 209mg sodium and 6g sugar for this meal.
8 oz salmon (4 oz each)
Medium head of cauliflower
Olive oil in spray bottle (or brush it on)
DAK’s Citrus Groove seasoning (salt free)
Sartori Parmesan cheese
1 cup of Meijer fat free unsalted chicken broth
First I pressure cooked the whole head of cauliflower in the Ninja Foodi, on high for 3 minutes but next time will do 2 minutes to keep it a bit firmer. Then I did a quick pressure release, sprinkled the garlic powder, DAK’s and 2 tbsp of cheese on top and sprayed a little olive oil over it, then switched the Foodi to broil for 10 minutes, cut the cauliflower in half and placed a half on each plate; put aside.
Then I put the salmon on the rack in the highest position, sprinkled that with seasonings and olive oil, broiled for 10 minutes, flip over and broil for another 5 minutes.
Asian Noodles and Honey Glazed Chicken Thighs
Tonight I made some ‘Asian noodles’ (I used whole wheat spaghetti for the noodles so it’s not very authentic 😂) with chicken thighs (boneless and skinless).
For the noodles: 6-8 portions so I’m freezing the rest for later use)
Carton of whole wheat spaghetti
Carton of organic low sodium vegetable broth (to cook the noodles in; I do this because I don’t cook with added salt so this way it does get a bit more flavor)
Bag of coleslaw mix
Reduced sodium soy sauce
DAK’s Asian Zing seasoning (salt free)
Can bean sprouts (they didn’t have fresh)
1 pack lean ground turkey.
I cooked the spaghetti in my electric skillet for 9 minutes in the broth, drained it and put aside in a bowl.
In my Ninja Foodi (on 390F for 25 minutes) air fried the ground turkey and sprinkled some Asian Zing seasoning on it while stirring every once in a while. When almost done, I added the garlic, onion, few tbsp of soy sauce and coleslaw mix and air fried for an additional 7 minutes on 390F. When done, I added the (drained) can of bean sprouts and stir through. Let it sit to warm through but I wanted to keep the crunch of them.
Stir in the noodles and that’s done. Set aside in a bowl.
Clean the Foodi for the next round.
Pack of 6 boneless skinless chicken thighs
Reduced sodium Worcestershire sauce
Raw unfiltered honey
DAK’s Asian Zing seasoning
Olive oil (spray bottle)
First I sprayed the rack with olive oil so the chicken wouldn’t stick to it. I seasoned the chicken with Asian Zing and garlic powder, put in the preheated Foodi (390F for 5 minutes) for 15 minutes, put honey on 1 side and flipped over, honey on other side, just a drizzle and set to broil for 5 minutes.
Added a drizzle of Worcestershire sauce at the end also, no more than 1 tsp. Had to do this in 2 batches.
526 calories and 674 mg sodium; much better than getting it at the actual Chinese restaurant!
Made a turkey meatloaf in the Foodi. I was a bit hesitant to only use ground turkey because I thought it might be too dry but it was delicious! Even Jason said from now on, that’s how I make meatloaf! 😂
I used the recipe from the Skinnytaste page but have made a few adjustments. This is the original recipe https://www.skinnytaste.com/turkey-meatloaf-45/
I have used 2 packs of 93% lean turkey, omitted the egg (to be honest I really forgot it but didn’t miss it!), 1/2 cup whole wheat Panko breadcrumbs, 1 tsp marjoram, 1/4 cup of (reduced sodium) ketchup, 2 tbsp of reduced sodium Worcestershire sauce, 1 tbsp minced garlic, 1/2 container store bought pico de gallo. Mix together just enough but don’t overwork the meat or it’ll get dense.
I put it inside a loaf pan and put inside a preheated Ninja Foodi @ 360 F for 25 minutes then switched to 330 F for 15 minutes, then 7 min on broil and putting some ketchup on top before broiling.
Then set the pan aside to cool and put 8 russet potatoes (to have plenty leftovers for other meals!) on the trivet in the Foodi with a cup or 2 of water, pressure cooked for 15 minutes and then mashed in a bowl with garlic powder, dried parsley, 2% milk about 1-2 cups and 1/4 cup of Sartori Parmesan cheese. Then I microwaved some steam broccoli cuts from a frozen bag and that’s early dinner for today. Calories for a plate 722 and 838 mg sodium.
Recipe by Shannon Green - Young
1 star anise
1 pc mace
4-5 cardamom pods
1/2 stick of cinnamon
1/4 t of turmeric
Grind & set aside.
2 cubed chicken breast
2 c basmati rice
3 c water
Med onion diced
4-5 cloves garlic minced
2" fresh ginger minced
1/2 bag of frozen peas
Add oil to skillet & once hot, add jalapeño, onion garlic & ginger. Cook for 2-3 mintues green add chicken & ground spices. Cook another 2 minutes mixing well. Then add rice & water to skillet. Bring to a boil, then cover & dinner for about 12 minutes or until rice is done. Once rice is done turn up heat to get rid of any excess water. Add peas & cilantro.
Had leftover wild rice with ground turkey and stir fried veggies, added 2 tbsp Sartori Asiago cheese and nuked that. Then pan fried 2 sirloin steaks in the electric skillet seasoned with garlic powder and DAK’s Steakhouse seasoning.
The recipe for the ‘casserole’ is:
First I pressure cooked a bag of wild rice and set it aside in the cooker. I then browned up 2 packs of ground turkey, an orange bell pepper, small tub of baby portobello mushrooms, minced garlic, red onion, 2 zucchinis, 1 tomato, 1 bag of frozen broccoli (trying to free up more space in the freezer for all this food!). All seasoned with DAK’s Steak House, Italian Blast and Taco Knight seasoning. Fried it all up in my electric skillet and the last few minutes added a splash of organic low sodium vegetable broth and let that cook down a bit, added the rice, stir u and done. This makes about 8 portions which I froze up so today I heated up 2 portions in the microwave, added 4 tbsp of Asiago cheese (2 per portion) and served it with the steak I pan fried today.
We don’t eat steaks a whole lot and combined with the ground turkey in the rice dish I had made last week, the numbers are a bit higher on this dish than normal. But as today has been weird it was pretty much our one big meal for the day so totalled over our day it’s within our numbers.
It has 965 calories, 86 g of protein so that’s very high for just one meal, but only 322 mg sodium so that’s great.
Ground turkey Taco burritos for dinner. Calories for 1 burrito 567, 620 mg sodium.
First I made ‘sauce’ with 2% Greek yogurt (1 cup), cilantro chopped up, 1 tbsp minced garlic, juice of 2 limes and garlic powder. Stir and chill in the fridge for about 30-60 minutes.
Then I chopped up a green bell pepper, red onion, 1 tomato and put that to the side in a bowl while browning ground turkey in my electric skillet. I seasoned the ground turkey with DAK’s Taco Knight seasoning, garlic powder and a tbsp of minced garlic (I like a lot of garlic if you couldn’t tell 😂).
When the meat was halfway done I added the veggies and cooked until done. Put it all back in the bowl and then warmed up large whole wheat tortillas. I put some of the sauce on the tortilla when done, the meat and veggies, roll it up and eat!
Open Faced Tortilla With Ground Turkey
Dinner is a big open faced whole wheat tortilla with fat free sour cream, guacamole, 3 tbsp Sartori Classic cheese, ground turkey breast, bell peppers, red onion, seasoned with DAK’s Taco Knight (salt free).
Total calories 598, sodium 815 mg.
Sandwich Thin With Lox
Multigrain sandwich thin with fat free sour cream, red onion sprinkled with DAK’s Everything seasoning (salt free) and lox with dill. Calories 295, sodium little high but this is why this is a once in a while treat and not every day staple, is 945 mg.