Posted in - Poultry, Healthy Eating

Wellness Wednesdays: Spicy Turkey Meat Loaf

Spicy Turkey Meat Loaf


1 tablespoon butter
2 cups chopped onion
1 (8-ounce) package presliced mushrooms
3 garlic cloves, chopped
3/4 cup panko (Japanese breadcrumbs)
1/4 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon low-sodium soy sauce
1 tablespoon Sriracha (hot chile sauce)
1 tablespoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1 1/2 pounds ground turkey
1 large egg, lightly beaten
Cooking spray
1/2 cup ketchup
1 tablespoon brown sugar
1/8 teaspoon dry mustard
1/8 teaspoon ground nutmeg

Prep Day: Melt butter in a large nonstick skillet over medium heat. Add onion, mushrooms, and garlic to pan; cook 8 minutes, stirring occasionally. Remove from heat; cool 5 minutes.

Combine mushroom mixture, panko, and next 8 ingredients (through egg) in a large bowl; stir well to combine. Shape turkey mixture into a 9 x 5–inch rectangle. Wrap and freeze.

Serve Day: Thaw. Preheat oven to 350°. Place meatloaf on a broiler pan coated with cooking spray.

Combine ketchup, brown sugar, mustard, and nutmeg in a small bowl, stirring with a whisk. Spread ketchup mixture evenly over top of meat loaf; bake at 350° for 40 minutes or until a thermometer registers 160°. Let stand for 10 minutes before serving.

Posted in - Poultry, Healthy Eating

Wellness Wednesdays: Chicken Barley Veggie Soup

Chicken Barley Veggie Soup


Makes about a gallon or over 12 servings

8 large chicken legs and thighs (about 4 to 5 lbs chicken parts)
water to cover
3 cups cooked pearl barley
3 large red bell peppers
3 large ribs of celery
3 large onions
3 large cloves of garlic, crushed
1 thick rib of leek
3 large carrots
salt, pepper, and thyme to taste

Prep Day: Skin chicken parts and cover with water and cook until tender.

Skim off any foam when cooking.

Remove chicken to cool and strain broth.

Shred or cut up cooled chicken.

Coarse cube vegetables.

In a very large stock pot, heat some extra virgin olive oil and cook vegetables several minutes to release flavors.

Add the chicken broth, cooked chicken, cooked barley, and seasonings.

Bring to a boil and cook on low simmer; covered until vegetables are tender, about 30 to 40 minutes.

To keep as a soup, make sure there is enough broth since the barley will tend to absorb any liquid. This dish will be more stew like if allowed to be thickened by the barley.

Cool and freeze.

Serve Day: Thaw. Heat through.

Posted in - Red Meat, Healthy Eating

Wellness Wednesdays: Pineapple Caribbean Steak

Pineapple Caribbean Jerk Steak


Serves 4

4 top sirloin or porterhouse
4 piece of bacon
2 cup pineapple, chopped
1/4 cup red onion, diced
1 teaspoon jalapeno, minced

for the sauce
8 garlic cloves, minced
1 cup olive oil
1/2 cup tamari
3/4 cup honey
1/4 apple cider vinegar
juice of 2 limes
1 T. plus 1 teaspoon dried thyme
1 teaspoon ground ginger
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1/2 teaspoons ground nutmeg
salt and pepper, to taste

Prep Day: Place all sauce ingredients in a freezer bag and mix well. Leave behind about 16 tablespoons of the sauce in the bowl for after the filet is done cooking. Place the leftover sauce in another freezer bag. Put steak in bag along with the majority of the sauce. Freeze.

Serve Day: Once thawed wrap a piece of bacon the steak and pin it to the filet so that it is nice and snug.

Put a small skillet over medium high heat.

When skillet is very hot, place the bacon sides onto the hot skillet to release some of the fat to cook the meat on.

Cook bacon on all sides for about a minute each side, then place the steak into the bacon fat and cook for around 3-4 minutes per side, until seared.

When steak is done cooking, add pineapple, jalapeno, red onion to the leftover sauce and mix well. Add pineapple topping onto the steak.