10 Minute Meals – Part II

Ten-minute Recipes for the Family

The following recipe ideas are going to be nutritional,
delicious and quick. These are the kinds of recipes that
you want to keep on hand for those days when you
know you’re not going to have time to take 30 to 40
minutes to prepare dinner.

Turkey Taco Salad

Using ground turkey, cook it thoroughly and add
season to taste (taco seasoning can also be used).
Place the cooked turkey in the center of a bed of
lettuce (this can be pre-washed and bagged). A great
addition to this meal is warmed or cool pinto, kidney,
white or garbanzo beans. Garnish the plate with baked
small taco chips, salsa for the adventurous ones to add
it like a dressing, and a small amount of shredded
cheese to top it off.

Three Bean Turkey Chili

This meal will take 10 minutes to warm and dress up
but 45 minutes to prepare. On your prep day brown 12 pounds of ground turkey and put it in a large soup
bowl with olive oil. To this you will add the following:

• 2 cloves or 1 TB of crushed garlic
• 1 large diced onion
• 1 diced jalapeno pepper
• 2 (15 ounce) each kidney, pinto and
garbanzo beans
• 1/2 cup of corn
• 1/2 cup of diced celery
• 2 cups of vegetable stock or water
• 28 ounces of whole tomatoes
• 1 TB chili powder
• Salt to taste
Bring to boil and then simmer for 35 minutes. Let it cool
and store it for your upcoming week. Warming up your
chili, this serving for 8 can also be a great after school
snack. Garnish with baked chips and shredded cheese.

Chicken Wrap

Using a precooked chicken (you can pick it up that
evening coming home or prep it on Sunday and store)
slice and shred the meat. Then mix the meat with the
following ingredients:

• 1/2 cup red bell pepper thinly sliced
• 3 medium carrots
• 1 cucumber cut into matchsticks
• 3 TB of bottled vinaigrette
• Shredded lettuce
• Warm tortillas, wraps or flatbreads
Remember that gluten-free tortillas, wraps or flatbreads
are available at most health-food stores and, to add

more veggie count to this meal, consider adding a
salad with a healthy salad dressing.

Beef and Vegetable Stew

Your prep time is less than 15 minutes, with cooking
time being 4-5 hours on high or 8-9 hours on low in
your crock pot.

Brown 3 lbs of cut chunks of boneless beef chuck in
olive oil then add to the slow cooker the following
healthy ingredients:

• 1 cup beef broth
• 1 cup red wine
• 1/2 pound of frozen pearl onions or 1 chopped
yellow onion
• 1/2 pound of baby carrots and chopped
zucchini or mushrooms and squash can also
be used
• 1 TB of chopped garlic
• Salt and pepper to taste
Additional ideas include adding 2 chopped bacon
slices for flavor or 2 TB of tomato paste to thicken.

For more information on eating healthy…

www.icpa4kids.org
www.wholefoodsmarket.com/recipes/
www.eatingwell.com
www.healthychild.com
www.healthy-recipes-for-kids.com/

kated

Author kated

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