Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Lentil Soup

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Nothing says comfort like a bowl of delicious lentil soup! Hearty, flavorful, and packed with plant-based protein and fiber.  This soup is perfect for busy weeknights or cozy weekends. 


Lentil Soup
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Servings
8 1 cup servings
Servings
8 1 cup servings
Lentil Soup
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Servings
8 1 cup servings
Servings
8 1 cup servings
Ingredients
Servings: 1 cup servings
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Instructions
  1. Clean and prep your area.
  2. In a large Dutch oven, heat oil over medium heat. Stir in carrots, garlic, celery and onion. Cook until vegetables are soft and lightly golden, 5 to 7 minutes.
  3. Stir in tomatoes, tomato paste, thyme, cumin, salt and pepper. Cook for 2 to 3 minutes making sure all the paste is dissolved into the soup.
  4. Stir in vegetable broth, water and lentils. Bring to a boil. Cover, reduce heat to medium-low, and cook until the lentils are tender, 35 to 40 minutes.
  5. Stir in kale and cook for 7 minutes.
  6. Serve and ENJOY!!
  7. Tips: This Lentil Soup can be stored in an airtight container in the refrigerator for up to five days and in the freezer for up to three months.
Recipe Notes

Lentil Soup Nutrition Facts Serving size 1 cup servings per container 8 Amount per serving Calories 200 % Daily Value Total Fat 9 g 12 % Saturated Fat 1.5 g 8 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 540 mg 23 % Total Carbohydrate 25 g 9 % Dietary Fiber 8 g 29 % Total Sugars 8 g Added Sugars 0 g 0 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 91 mg 8 % Iron 4 mg 20 % Potassium 707 mg 15 %

Loaded Veggie Spaghetti

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Ditch the guilt and load up on the goodness with this veggie-packed spaghetti! We’ve swapped regular pasta for whole wheat spaghetti and lightened up the creamy sauce with nonfat milk and low-sodium cannellini beans for added fiber and protein. Using no-sodium chicken broth and salt-free Italian seasoning helps keep the flavor high without adding unnecessary sodium. It’s comfort food you can feel great about!

 


Loaded Veggie Spaghetti
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Loaded Veggie Spaghetti
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Ingredients
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Instructions
  1. Preheat the oven to 375 and bring a large pot of water to boil over high heat and begin preheating a skillet over medium high heat.
  2. Once the water is boiling add the spaghetti and boil until the pasta is al dente. Drain the pasta in a colander
  3. While the pasta is cooking start making the sauce. Heat the olive oil in the skillet and add the onion, celery, and carrots. Sauté for 3-4 minutes until onion is translucent and carrot are softer.
  4. Add the mushrooms to sauté for 3-4 minutes until they start to brown. Add zucchini and sauté for 2-3 minutes until soft.
  5. Add the garlic into the skillet. Sprinkle the flour into the skillet and stir with the vegetables. Cook for 2-3 minutes, stirring occasionally, until flour is absorbed.
  6. Slowly pour the chicken broth into the skillet and stir to fully dissolve the flour from the bottom of the skillet. The flour will start to thicken the sauce when it returns to a simmer. Add black pepper, Italian seasoning, 1/2 cup cheddar cheese, 1/2 cup mozzarella cheese, and the nonfat milk to the skillet. Stir until the cheese is melted and the sauce is smooth.
  7. Turn the heat off the skillet and add the drained diced tomatoes with green chiles, the drained cannellini beans, 2 teaspoons white wine vinegar and the cooked spaghetti to the pan. Mix until combined.
  8. Add the veggie spaghetti mixture to a 9×13” casserole dish. Top with the remaining 1/2 cup of cheddar cheese and 1/2 cup of mozzarella cheese.
  9. Bake in the oven for approximately 25 minutes or until the mixture is bubbly and the cheese is melted.
Recipe Notes

Nutrition Facts Serving size 1 cup (475g) servings per container 6 Amount per serving Calories 410 % Daily Value Total Fat 13 g 17 % Saturated Fat 4 g 20 % Trans Fat 0 g Cholesterol 15 mg 5 % Sodium 560 mg 24 % Total Carbohydrate 55 g 20 % Dietary Fiber 11 g 39 % Total Sugars 9 g Added Sugars 0 g 0 % Protein 23 g Vitamin D 1 mcg 6 % Calcium 354 mg 25 % Iron 3 mg 15 % Potassium 1044 mg 20 %

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Tater Tot Casserole

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Tater tot Casserole has always been a family favorite.  However, the typical recipe is high in fat, preservatives and sodium.  This new and improved recipe adds cubed butternut squash for a delicious sweet flavor and added potassium.  This will soon be the new family favorite.

 

Tater Tot Casserole
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Servings
10 1 cup servings
Servings
10 1 cup servings
Tater Tot Casserole
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Servings
10 1 cup servings
Servings
10 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. Clean and wipe your area.
  2. Preheat oven to 400 degrees.
  3. Coat a 9X13 pan with cooking spray
  4. Heat 1 tablespoon olive oil in a large skillet over medium high heat
  5. Add ground turkey and break up with a spoon.
  6. When meat is starting to brown, add all of the vegetables to the pan.
  7. Continue cooking until turkey is no longer pink and onions are translucent.
  8. Sprinkle flour over mixture and stir to combine.
  9. Gradually stir in beef stock and then milk.
  10. Stir in thyme and parsley.
  11. Bring to a bubble and continue cooking, stirring until sauce has thickened.
  12. Pour mixture into prepared pan.
  13. Top with tater tots.
  14. Bake in preheated oven for 20-30 minutes until sauce is bubbly and tater tots are browned and crispy.
Recipe Notes

Healthy Tator Tot Casserole Nutrition Facts Serving size 1 cup servings per container 10 Amount per serving Calories 310 % Daily Value Total Fat 16 g 21 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 20 mg 7 % Sodium 460 mg 20 % Total Carbohydrate 29 g 11 % Dietary Fiber 1 g 4 % Total Sugars 3 g Added Sugars 0 g 0 % Protein 15 g Vitamin D 0 mcg 0 % Calcium 71 mg 6 % Iron 1 mg 6 % Potassium 447 mg 10 %

One Pot Lentil Soup

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Need a hearty and quick pantry staple dinner option? Look no further than our One Pot Lentil Soup! Packed with lentils, potatoes and spinach, this soup powerhouse is easy to make and a great meat-free option!   


one pot lentil soup
One Pot Lentil Soup
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Servings
6 1.5 Cups
Servings
6 1.5 Cups
one pot lentil soup
One Pot Lentil Soup
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Servings
6 1.5 Cups
Servings
6 1.5 Cups
Ingredients
Servings: 1.5 Cups
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Instructions
  1. In a large pot, add avocado oil. Add in the garlic, diced onion, diced carrot, and diced celery. Cook for 2-3 minutes until carrots and celery are soft, stirring frequently.
  2. Add tomato paste, tomato sauce, and lentils to the pot and combine with the carrot and celery mixture. Cook for 1 minute.
  3. Add canned potatoes to the pot.
  4. Pour in 2 cups water and 2 cups chicken broth.
  5. Add in black pepper, oregano and cumin. Stir to combine, cover, and bring to a boil.
  6. Reduce heat to medium low and simmer for 25 minutes until lentils are cooked.
  7. With a handheld emulsion blender, briefly emulsify about ¼ of the soup in the pot while leaving the texture chunky. If using a regular blender, remove ¼ of the soup and add the blender. Blend until smooth and place back in the pot.
  8. Stir in spinach leaves into the soup and let simmer for 5 more minutes or until spinach is wilted.
Recipe Notes

Black Bean Soup

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Here is a simple and yummy recipe for Black Bean Soup. Using an electric pressure cooker this is a one-pot dish that cooks in under an hour. Next time you need to warm up give this soup a try.


Black Bean Soup
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Servings
10 servings
Servings
10 servings
Black Bean Soup
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Servings
10 servings
Servings
10 servings
Ingredients
Servings: servings
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Instructions
  1. On the sauté function of an electric pressure cooker add the olive oil, onion, garlic, carrots, and celery to the inter pot and sauté for 5 to 7 minutes.
  2. Add Chicken stock, dried black beans, chili powder, and dried oregano. Stir to combine.
  3. Place the lid on the electric pressure cooker. Set it to manual and set the time for 35 minutes. Once the time is up let the pressure cooker naturally releases pressure for about 10 minutes.
  4. Remove the lid and stir. Top each serving with 2 teaspoons of cheese and a slice of avocado.
Recipe Notes