Wellness for the Family: Recipe Remix

Eating healthy is a challenge for anyone, especially if you don’t have a lot of extra time or money.

Grace Derocha, a registered dietitian with Blue Cross Blue Shield of Michigan, and Michelle Dunaway are here to help!

Turkey and Black Bean Tacos

Ingredients:

  • olive oil
  • 3 lbs. of ground turkey
  • 2 (15oz) cans of black beans, drained
  • 9 tbsp. homemade taco seasoning OR 3 packs of store bought low-sodium taco seasoning
  • 2 cups water

Taco ingredients:

  • Soft and/or hard taco shells
  • Lettuce, shredded or chopped
  • Tomatoes, diced
  • Shredded low-fat cheese
  • Guacamole, salsa and/or Greek yogurt

Instructions:

  1. Heat olive oil in a skillet or dutch oven large enough to handle 3 lbs of meat.
  2. Brown the meat until cooked through.
  3. Add the water, beans, and taco seasoning and stir to combine.
  4. Bring to a boil and reduce to a simmer. Cook for 30 minutes, stirring occasionally.
  5. Divide into 4 servings. Refrigerate or freeze what you will not be using within the week. Serve as tacos immediately. Enjoy!

Bell Pepper Nachos

Ingredients:

  • Prepared taco turkey with black beans (see recipe above)
  • Bell peppers, use color of choice – de-seed and cut bell pepper into 6 boats or nachos
  • Shredded cheese
  • Optional toppings – guacamole, salsa, Greek yogurt, lettuce, tomatoes

Instructions:

  1. Use bell pepper “nacho” boats to place prepared meat and shredded cheese.
  2. If you would like you can also put the bell pepper nachos on a baking sheet and broil on high until cheese melts.
  3. Serve warm. Add optional toppings, if desired. Enjoy!

Turkey Taco and Black Bean Salad or Bowl

Ingredients:

  • Prepared turkey taco meat with black beans
  • Cooked quinoa and brown rice
  • Greens of choice
  • Tomatoes, diced
  • Shredded low-fat cheese
  • Corn
  • Black olives, chopped
  • Avocado, de-seeded and chopped or guacamole
  • Plain Greek yogurt
  • Salsa
  • Cilantro
  • Green onion

Instructions:

  1. Prepare salad or bowl with desired ingredients from list.
  2. Use salsa, guacamole and/or plain Greek yogurt as dressing. Enjoy!

Easy Crust-Free Taco Pie

Ingredients:

  • 1 pound -prepared turkey taco meat with black beans
  • 3 green onions thinly sliced
  • 1/4 cup salsa
  • 1 cup Mexican blend cheese finely shredded, quantity divided
  • 4 large eggs
  • 2/3 cup milk or milk substitute of choice
  • 1/2 teaspoon salt

Instructions:

  1. Preheat oven to 350º Fahrenheit. Prepare a 9″ pie pan by spraying cooking spray.
  2. In a medium mixing bowl, whisk together the eggs and milk. Stir in the green onions, salsa, 3/4 cup of the cheese, and the salt.
  3. Stir prepared taco meat and beans into the egg mixture. Pour this mixture into the prepared pie pan. Sprinkle remaining cheese on top.
  4. Bake pie in preheated oven for 35-45 minutes or until the top is brown and the pie is set. Allow to cool for 5 minutes before serving. Serve with your favorite taco toppings such as salsa, plain Greek yogurt, guacamole, sliced green onions, or whatever else sounds good. Enjoy!

For more recipes and health and wellness tips, click here.

Categories: Recipes, the four, Wellness for the Family