Kathy's Rice Salad

This was served at the Relief Society Birthday Party


1 box Uncle Ben's Long Grain Wild Rice
(Cooked with seasoning packet)
Juice of 1 lemon
3 chicken breasts, cooked and diced
4 green onions, chopped
1 red pepper, diced
3 oz. chinese pea pods
(or I use snow peas sometimes)
(I also steam them in the microwave, about 2-3 min.-just to soften them a bit)
2 medium avacados, diced
1 cup chopped pecans


Dressing
Combine in blender and refridgerate
2 cloves minced garlic
1 Tblsp Dijon mustard
1/2 tsp salt
1/4 tsp sugar
1/4 tsp pepper
1/3 cup Seasoned Rice Wine Vinegar
1/3 cup vegetable oil


Combine with dressing and toss.

--Somer H.

Taco Soup

2 T extra virgin olive oil
1 jalapeno chile, stemmed and minced
1 onion, diced
2 cloves garlic, minced
3/4 c. brown rice, uncooked
1 1/2 t. ground cumin
1 t. dried oregano
1 t. dried thyme
1/2 t. garlic powder
1/4 t. cayenne pepper
1 can (15 oz) diced tomatoes in juice
1/2 c. prepared salsa
1 qt. vegetable broth
1 can (15 oz) black beans rinsed and drained
1 can (15 oz) white or red kidney beans rinsed and drained
1 can (11 oz) corn, drained
salt and pepper
avocados
green onion, diced
cliantro, chopped

Saute jalapeno, onion, and garlic in a large pot over medium heat. Cook until soft, about 5 minutes. Add seasoning and rice. Stir together. Add canned ingredients, broth, and salsa. Bring to a boil and simmer, covered, for 40-60 minutes. Serve with avocado, green onion, and cilantro.

Servings: 8

From The Green Diet by Mary Jolley go to

--Diana W.

Greek Souvlaki

3 lbs tender pork or beef (I used a pork roast)
3 T olive oil
Juice of 2 lemons
3 T oregano
1 T thyme
Salt and Pepper

Cut meat up into cubes removing any fat or gristle. Thread on to skewers (if you're using wood skewers they need to be soaked in water for a few minutes) brush with olive oil, season with oregano, thyme, and lots of salt and pepper.

I cooked mine on a grill pan under a sheet of aluminum foil. This traps the heat in so they cook faster and more evenly. Over medium heat, they need about 3-5 minutes per side. You can use a thermometer to check if they're done, it should register at 170 degrees. These are also good cooked on a bbq or you could broil them in the oven.

When thoroughly cooked, put the skewers on a plate and pour lemon juice over them.

-Diana W.

Penne Miani

1 lb penne pasta*
1 lb ground turkey**
salt and pepper to taste
Italian seasoning to taste
1 Tbsp olive oil
2 cloves of garlic, minced
1/2-1 c. chopped onions
1/2-1 c. chopped red bell pepper
1/2-1 c. chopped green bell pepper
4-8 oz. ricotta cheese
Medium size jar marinara sauce (I used Prego)
2 c. Mozzarella cheese

Boil water for pasta and add pasta when at a rolling boil. Turn down heart to med-low and let cook to al dente while browning the meat. Brown turkey and add salt and pepper to taste. Add Italian seaoning to taste (I used 1-1 1/2t.). Add olive oil and garlic, onions and bell peppers. Saute veggies with meat at med-high heat until onions are transparent. Add marinara sauce and cook, covered on low heat until noodles are done cooking. Remove from heat. Drain noodles and put into greased 9x13 pan. Dallop ricotta cheese on top of pasta. Mix in marinara sauce mixture and sprinkle mozzarella cheese on top. Broil in oven for 5 minutes or until cheese is browned and bubbly.
* You could also use whole wheat pasta to give it an extra healthy kick.
** You could do this dish without meat because the ricotta cheese provides good protein or substitute the ground turkey for ground beef or shredded chicken breasts.

--Kim D.

Tips for Making Meals More Nutritious

Eat "whole" foods rather than processed foods.
Use Olive Oil instead of Vegetable oil whenever possible.
Use silt pads or parchment paper instead of oil sprays or butter when baking.
Grill, broil, or bake meats rather than frying.
Allow meat stock to cool and skim the fat off the top and reheat and serve as aus jus rather than gravy.
Start dinner off with a salad or vegetable soup with lots of colorful vegetables.
Use Olive Oil with Balsamic vinegar rather than creamy salad dressings.
Use herbs and spices to season foods rather than oils and sauces.
Eat plenty of brightly colored berries, vegetables, and fruits.
Steam vegetables rather than boil.
Steam onions rather than sauteing them.
Use the Mediterranean diet as your guide.
Use ground white meat turkey instead of ground beef.
Eat white meat chicken or turkey instead of beef.
Puree soup instead of adding cream to make it thick.