High Protein Loaded Fries with Jalapeño Ranch Dressing

*original recipe from hunt4shredz instagram 

*I made a few adjustments which I noted below.

These were really, really good. Very filling. Pretty quick to make. The longest part is cooking the sweet potatoes.

(4 servings)

Ingredients

For the Fries:
• 600g (about 2 medium) russet potatoes, cut into fries ( I used sweet potatoes)
• Olive oil spray
• 2 tsp garlic powder 
• 1 tsp chili powder 
• Salt & pepper to taste

*Bake in an oven until tender, and then broil to crisp. Original recipe called for an air fryer, but we don't have one of those. 

For the Beef:
• 1 lb (454g) lean ground beef (93/7)
• ½ white onion, diced
• 2 cloves garlic, minced
• 2 tbsp tomato paste
• 2 tbsp beef bone broth
• ½ cup (56g) low-fat shredded cheddar cheese
•2 tsp garlic powder 
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt & pepper to taste

Sautee onions until brown, then add garlic until fragrant. Add remaining ingredients, and sauté for 10 min to meld the flavors. Since Kev is dairy free, I saved the cheese for an optional topping, and it was really good even without the cheese.

Jalapeño Ranch Drizzle:
• ½ cup (120g) non-fat Greek yogurt
• ½ cup (113g) low-fat cottage cheese (blended smooth)
• 1 tbsp ranch seasoning
• 1–2 tbsp jalapeño juice (from the jar)
• 2–3 pickled jalapeño slices (blended in)
• Water to thin

*Serve the potatoes on the bottom, with meat layered on top. Optional cheese sprinkled on the top and drizzled the ranch dressing.

Macros per serving (1/4 recipe):
Calories: 475
Protein: 40g
Carbs: 42g
Fat: 15g

One Pan Honey Garlic Chicken and Veggies

INGREDIENTS

5 medium potatoes 2 Tbs olive for the potatoes salt and pepper to taste Sauce ingredients 2 Tbs olive oil 1/2 cup honey 6 cloves garlic, minced 1/4 cup soy sauce 4 Tbs brown sugar 2 Tbs dijon mustard 6 large bone in skin on chicken thighs 2 Tbs butter, sliced into six slices 2 cups cut up broccoli (I used up some frozen green beans instead, and defrosted them a little while the chicken was cooking) INSTRUCTIONS -preheat oven to 400F -cut potatoes into even bite size pieces, transfer to baking pan, drizzle olive oil over potatoes, season with salt and pepper then mix together. -Partially bake potatoes for 25 minutes. While it's cooking, you can clean the chicken and prep the sauce. -Mix together all the sauce ingredients and set aside -When potatoes come out of the oven, place chicken thighs over, then pour sauce mixture over chicken and potatoes -Bake for 30 minutes -Take chicken and potatoes out of oven then add broccoli, baste the broccoli with sauce then bake for extra 20 to 25 minutes, until chicken is cooked through and veggies are tender.

Thai Cucumber Salad

 *This was originally found in The Good and the Beautiful Language Arts program.

Ingredients:

2 cucumber, peeled and diced

2 red bell peppers, diced

6 green onions, sliced up to about halfway up the green part

3/4 c. cilantro, chopped

1/2 c. chopped peanuts (optional)

Sauce:

2 limes, juiced

2 T. soy sauce

1 tsp crushed red pepper flakes (optional - can add more for added spice)

2 tsp white sugar

1 tsp garlic powder

1. Mix cucumbers, peppers, green onions, cilantro and peanuts in a large bow. 

2. Add all of the sauce ingredients to a small bowl and stir to dissolve the sugar. Taste. Add a little more sugar if it's too sour for your taste.

3. Pour sauce over salad. Mix gently to combine.

4. Serve right away, or refrigerate for up to 5 hours and then serve.

Izmir Köftesi

 Preheat oven to 180.

For the Meatballs:

1 kilo ground beef

1-2 c. bread crumbs (can use gluten free)

2 onions, grated 

Fresh parsley

1 tsp black pepper

1 1/2 tsp cumin

1 tsp baking soda

1 1/2 tsp salt

Grate the onions and squeeze the juice out of them. Chop the parsley finely. Mix all of the ingredients together and form into flat meatball shapes.

For the Vegetables/Potatoes:

4-5 potatoes (enough to cover the bottom of a glass baking pan), peeled and cut into 1-in wedges

2 green peppers, diced

Onions, diced

2 large, peeled, chopped tomatoes (or 1 1/2 -2 cans of diced tomatoes)

1 T. tomato paste

1/2 tsp sugar

Salt

Pepper

1 T. chopped fresh thyme (or you could use some dried if you don't have fresh)

Pan fry the potatoes with salt and pepper to begin until partly cooked and browned. Layer them in the bottom of a lightly oiled glass 9x13 pan. Sauté the green peppers and onions in the pan until tender and layer them on top of the potatoes. Next, brown the meatballs in the pan, and lay them in rows on top of the veggies/potatoes.

Meanwhile, add the tomatoes, paste, sugar, salt, pepper and thyme to a sauce pan and cook for about 5 minutes. Pour the sauce over the meatballs, and put it in the preheated oven until everything is cooked through. 

*If you are in a hurry, you don't have to fry the potatoes first, but wait and add the meatballs to the pan in the oven until the potatoes are mostly cooked to avoid burning the meatballs. 

Afiyet Olsun!

Ayse's Green Beans

 Ingredients:

2-3 c. green beans, cut into bite-sized pieces

1 onion, diced

1 green pepper, diced

2 tomatoes, diced

1 T. tomato paste

1 tsp. sugar

Salt, to taste

A drizzle of olive oil

Water

Cooked rice (optional for serving)

Put all of the beans in a sauce pan. Add the remaining ingredients on top of the beans. Put the water in the pot, filling it to no more than halfway. Cook a few minutes and then mix. Continue cooking with cover on, stirring occasionally, bringing the water to a boil. When it boils, turn off the stove. 

Can serve as a side dish as is or over rice.

Afiyet Olsun!

Cherokee-Style Succotash

 (From The Good and The Beautiful Unit 6 Language Arts)

*We serve this as a main course with tortilla chips.

Ingredients:

2 Tbsp olive oil

1 Onion, chopped

1 bell pepper (any color), chopped

1 medium tomato, chopped

1 15-oz can corn, drained (can sub frozen or fresh)

1 15-oz can black beans, drained

Salt to taste

Corn chips

Instructions:

1. Heat olive oil in a frying pan, and then add onion and pepper. Saute until slightly softened, and then add tomato, corn and black beans.

2. Cook on medium-high heat for 5 -7 min, or until desired tenderness is achieved. Season with salt to taste and serve with corn chips.

Ham and Cheese Sliders

This is a recipe that Patrick's cousin makes often. They are easy to make and a crowd pleaser! We have had them as appetizers or as an accompaniment for soup. 

Ingredients:

12 Hawaiian Dinner Rolls

1/2 lb. of shaved ham slices

1/2 lb. of sliced cheese (provolone or swiss work well)

3/4 c. melted butter

1 T. Dijon Mustard

1 t. Worcestershire Sauce

1 t. Brown Sugar

1 T. Poppyseeds

2 t. Dried Minced Onion

Slice the dinner rolls in half so there is a top and a bottom. Place the bottom of each roll in a 9x13 pan. Layer the ham and cheese, and then place the tops on the sandwiches. 

Melt the butter. Then mix in the remaining ingredients. Brush the tops of the sandwiches with the melted butter sauce and then bake at 350 for 12-15 min. until cheese is melted and sandwiches are browned.