Posted in - 2013 Swap Recipes, Meal Swap Recipes

Meal Swap: Friday’s Group May 2013 Menu and Recipes

May 2013 Menu and Recipes:

Seafood/Fish –

Oven Baked Fish Sticks (Ann)


Serving Size: 8

3 cups panko bread crumbs
1/3 cup olive oil
1 tablespoon seafood seasoning (such as Old Bay)
kosher salt
3 large eggs
2 1/2 pounds skinless tilapia fillets, cut into 1-inch strips
coleslaw and ketchup, for serving (you supply)

Prep Day Directions: Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water. Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets. The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags.

Serve Day Directions: To cook, bake at 425 or 450 from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.

Poultry –

Crunchy Oven Baked Chicken Tenders (Lindsey M.)


1⁄4 C. honey
1⁄4 C. mustard
2 C. whole wheat bread crumbs
15 – 18 chicken tenders

Prep Directions: Label large storage container. Pour honey and mustard into shallow bowl and mix well. Pour Panko crumbs onto a paper plate. Dip each chicken tender in honey mustard then crumbs. Store in large container with lid. Use wax paper between layers. Freeze if you desire.

Serving Directions: Bake tenders on foil lined baking sheet in 375 degree oven for 25-30 minutes or until juices run clear. Add to 10-15 minutes if frozen. Cook potatoes and peas according to package directions.

Cilantro Lime Chicken with Corn and Black Beans (Gretchen)


1 1/2 lbs boneless skinless chicken breast
Juice from 2 limes (2 tbsp)
1 cup or 1 bunch fresh cilantro, chopped
3 cups frozen corn
2 garlic cloves, minced
1 cup red onion, chopped
1-2 cans black beans, drained and rinsed
1 tsp cumin

Prep Day Directions: Mix all ingredients in gallon-sized bag. Freeze.

Serve Day Directions: Thaw completely. Cook in slow cooker on low for 8 hours or high for 4 hours. Enjoy with cheese or guacamole if desired.

Beef –

Baked Dinner Nachos (Vanessa)


1 bag of your favorite blue tortilla chips
1 pound ground chuck or ground turkey
1/4 cup of salsa
1 – 8 ounce Monterey Jack cheese, shredded
1 can of refried beans, heated until very hot!
a pinch of salt
a pinch of pepper

You Provide (If You Want):
1 small tomato, seeded and diced
3 green onions, sliced
Shredded lettuce
Sour cream
sliced black olives
white or red onions
jalapeno rings
cilantro, chopped
fresh lime juice or your favorite hot sauce

Prep Day: Put salsa, salt & pepper, and ground beef in a quart size freezer bag. Place cheese bag and meat mixture bag in a gallon bag. Freeze.

Serve Day: Place the ground chuck mix in a preheated pan over medium heat, cook through. Turn down the heat to low to keep warm. While the ground chuck is cooking start to heat refried beans over medium-low heat until bubbly. Place half of the chips on a foil lined baking sheet and cover with a third of the cheese. Put your broiler on high. Place under the broiler for 3-4 minutes until the cheese is melted and bubbly. Next spread the hot beans over the chips and cheese and add the rest of the chips forming a single layer again. Top with the ground beef and then with the remaining cheese. Place under the broiler for 5 minutes or until cheese is melted. Lastly top with your favorite toppings and serve! Enjoy!

If you want some of your toppings baked in the nacho, add them on top of the second layer of cheese before placing them under the broiler! Or put toppings on individually.

Meatless or Your Choice –

Hearty Black Bean Quesadillas (Keri)


1 can black beans
1 cup frozen corn kernels
1/2 small red onion
1 clove garlic
1/4 bunch fresh cilantro
2 cups shredded cheese
1 batch taco seasoning (1 tbsp chili powder, 1 tsp smoked paprika, 1 tsp cumin)
1/4 tsp cayenne pepper
1/2 tsp oregano
1/2 tsp salt
1/2 tsp fresh black pepper
1/2 tsp cornstarch) tortillas

Prep Day Directions: Drain can of beans and rinse slightly. Place beans in large bowl with frozen corn (no need to thaw). Chop cilantro roughly; dice onion; mince garlic. Add cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Mix up batch of taco seasoning and add to bowl. Stir everything until evenly mixed. Place half cup of filling on one side of each tortilla and fold over. Wrap tortillas in aluminum foil, place in gallon-size freezer bag and freeze.

Serve Day Directions: Reheat from frozen. You can microwave them for a softer quesadilla, or cook in a skillet/griddle on low heat (make sure to use low heat, so the filling has time to thaw and melt before outside burns!).

Pork –

Cheesy Ham and Potato Soup (Heather G.)


Serving Size: 1-2 cups

2 cups Diced ham
1 onion diced
1/2 cup small diced carrot and celery
5 cups diced potatoes
Garlic clove minced
2 cups veggie stock and water
1 cup 1/2&1/2
1cup grated sharp cheddar

Prep Day Directions: Sauté veggies. Add ham let it cook. Add potatoes stock and cook and season. Once potatoes are soft add cream and cheese.

Serve Day Directions: Thaw. Heat and eat.

French Market Sandwiches (Megan)


12 plain buns (my favorite is croissants)
1 cup butter, room temp
1/4 cup prepared mustard
1/2 teaspoon poppy seed
2 tablespoons finely minced shallots
2 lbs shaved ham
12 slices Swiss cheese

Prep Day Directions: Slice croissants in half horizontally. Mix butter, mustard, poppy seeds and onion together. Spread on half of each croissant. Top with 2 1/2 slices of ham and a slice of cheese. Put halves together. Wrap each sandwich in foil to be frozen or made fresh. To make from fresh warm wrapped sandwich in 350 F oven for 15 minutes.

Serve Day Directions: No need to thaw. Unwrap and put on cookie sheet. Bake at 325F for 25 to 30 minutes or till cheese is melted.

Note to Swappers: We have two new swappers joining us this summer. Once I have their recipes I will post the June menu vote!

Posted in - Poultry, Healthy Eating

Wellness Wednesdays: What is Clean Eating?


Clean eating, is eating foods in their most natural form. This means consuming foods such as fruits, vegetables, lean meats, healthy fats and complex carbohydrates. Clean eating is not a diet, but rather a lifestyle. It focuses on eating whole foods and limiting processed foods. This lifestyle can be for anyone looking to make healthier choices, get fit or improve their health. When you first start eating clean it can be a little overwhelming. Trying to figure out what is considered clean and what is not can be confusing. I suggest starting with changing your habits by taking small steps towards eating clean.

Here are some tips to get you started:

Avoid soda and sugary drinks. Opt for water instead and add lemon or melon for flavor.

Eat 5-6 small meals a day. Eating every 2-3 hours will prevent over eating, control blood sugar levels and boost your metabolism.

Read labels. Try not to purchase foods that have more than 5-6 ingredients. If the ingredient list is too long or you can’t pronounce any of it, it’s most likely over processed and unhealthy.

Prepare meals Ahead of time. Prepping your meals ahead of time will help you avoid temptation and hunger.

Avoid processed and refined foods. Most processed foods are high in fat, sugar, and salt.

Avoid sugar. Sugar spikes your insulin levels and has no nutritional value. Use honey or agave nectar.

Clean eating has many health benefits such as weight loss, increased energy and improved sleep habits. I hope these basic tips help you better understand the clean eating movement.

Please enjoy one of my kids favorite clean eating recipes…

Crunchy Oven Baked Chicken Tenders


1⁄4 C. honey (I love orange blossom honey)
1⁄4 C. mustard (I use whole grain organic)
2 C. Panko bread crumbs
15 – 18 chicken tenders

Prep Directions – Label 9×13 deep pan or another deep type of container. Pour honey and mustard into shallow bowl and mix well. Pour Panko crumbs onto a plate. Dip each chicken tender in honey mustard then crumbs. Store in pan with lid. Use wax paper between layers. Freeze if you desire.

Serving Directions – Bake tenders on foil lined baking sheet in 375 degree oven for 25-30 minutes or until juices run clear. Add to 10-15 minutes if frozen.