COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH

 
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
#ClassIRecipes

Cookbook
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
INTRODUCTION
            Guard Your Health (GYH) is a health and medical readiness campaign that
            provides tools, information, and resources to help Army National Guard
            Soldiers and families stay fit and mission ready.

            One of GYH’s goals is to help Soldiers eat a well-balanced diet so they can
            stay healthy and fit all year round. Many Soldiers want to eat healthy, but
            don’t know where to start. To make it easier, we created #ClassIRecipes, a
            collection of healthy, simple, and affordable recipes for breakfast, lunch, and
            dinner, and even snacks and desserts.

            This cookbook features 20 of the best #ClassIRecipes to get you started on
            your way to a healthy lifestyle!

            Find more recipes and video demonstrations on Guard Your Health’s
            website: http://gyh.tips/ClassIRecipes.

            DISCLAIMER: Consuming raw or undercooked meat and poultry may increase the risk of foodborne
            illnesses. The U.S. Food and Drug Administration recommends cooking beef, pork, veal, and lamb
            to an internal temperature of 145°F with a 3-minute rest time, ground meat to 160°F, and poultry
            to 165°F. Eggs should be cooked until the yolk is firm. The United States Government and any
            service member, civilian, or contractor employed by the United States Government disclaims any
            liability, personal or professional, resulting from the cooking of recipes in this guide. This guide is
            for informational purposes only, and does not constitute medical advice or guidance. It is also not
            meant to replace guidance provided by your physician or a trained medical professional.

            WEBLINK DISCLAIMER: The appearance of hyperlinks to external sites does not constitute
            endorsement by the Department of the U.S. Army of the linked website or the information, products,
            or services contained therein. For other than authorized activities, such as military exchanges and
            Morale, Welfare, and Recreation sites, the Department of the U.S. Army does not exercise any
            editorial control over the information you may find at these links. This guide provides such links
            consistent with the stated purpose of this Defense Department publication.

2 | #ClassIRecipes Cookbook | GuardYourHealth.com
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
TABLE OF CONTENTS

   Breakfast                                                                      Dinner
   Cheesy Mushroom Frittata ..................................6                   Fish Tacos with Peach Salsa ............................ 24
   Smoothie Your Way ................................................ 7           Baked “Fried” Chicken .........................................25
   Egg Muffins to Go .................................................... 8       Creamy Avocado Pasta ...................................... 26
   Yogurt and Berry Breakfast Parfait .................9                          Meatloaf Muffins .....................................................27
                                                                                  One-Pot Veggie Pasta ........................................ 28
                                                                                  Spinach Stuffed Chicken ................................... 29
   Lunch                                                                          Turkey Tex-Mex Burritos .................................... 30
   Apple Tuna Sandwiches ......................................12
   Avocado Egg Salad................................................13
   Chicken Burrito Bowl............................................ 14            Snacks & Desserts
   Easy Avocado & Provolone Turkey Wraps..15                                      Flourless Pumpkin Muffins.................................32
   Skinny Pizzas.............................................................16   No-Bake Chocolate Oat Cookies................... 33
   Meal Prep: Lime Chicken .....................................17                Guacamole Fiesta ................................................. 34
      Meal 1 – Roasted Chicken and Veggies....18
      Meal 2 – Chicken Avocado Salad ................19
      Meal 3 – Chicken Burrito Bowl ................... 20                        Appendix
      Meal 4 – Roasted Chicken Wrap .................21                           Appendix A: Measurements............................. 38
                                                                                  Appendix B: Index of Ingredients ................. 39

                                                                                                                                                     #ClassIRecipes Cookbook | GuardYourHealth.com | 3
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
4 | #ClassIRecipes Cookbook | GuardYourHealth.com
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
Breakfast
   Cheesy Mushroom Frittata | Page 6
       Smoothie Your Way | Page 7
        Egg Muffins to Go | Page 8
Yogurt and Berry Breakfast Parfait | Page 9
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
CHEESY MUSHROOM FRITTATA

                                                            Prep Time                       Cook Time                         Serves
                                                            10 Minutes                      20 Minutes                             4

                                                    Ingredients:                    Directions:
                                                    • 4 ounces sliced                1. Spray skillet with cooking spray and heat over
                                                      mushrooms                         medium heat until hot.
                                                    • 8 eggs                         2. Sauté mushrooms until tender.
                                                    • 1/4 cup 1% milk                3. Beat eggs, milk, salt, and pepper in large bowl
                                                    • 1 cup fresh spinach leaves        until blended. Mix in mushrooms, spinach,
                                                                                        cheese, and green onion.
                                                    • 1 teaspoon low sodium
                                                      seasoned salt                  4. Spray skillet with cooking spray again and heat
                                                                                        over medium-low heat until hot.
                                                    • 1/8 teaspoon pepper
                                                                                     5. Pour in egg mixture and cook on medium-low heat.
                                                    • 3/4 cup shredded low
                                                      sodium mozzarella              6. While cooking, shake pan gently, tilting it
                                                      cheese                            slightly with one hand while lifting the edges
                                                                                        of the frittata up with a spatula and letting the
                                                    • 1 tablespoon green
                                                                                        uncooked egg run underneath.
                                                      onion, chopped
                                                    • Olive oil cooking spray        7. Cook for 8-10 minutes until eggs are almost set.
                                                                                     8. Remove from heat. Cover and let stand for 10
                                                                                        minutes to allow eggs to completely set before
                                                                                        cutting into wedges.

                                                      Nutrition Info (per serving): Calories: 177, Fat: 11g, Sodium: 454mg, Carbs: 4g,
                                                      Sugars: 3g, Protein: 16g.

                                                    Adapted from: http://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/
                                                    MeetingYourMyPlateGoalsOnABudget.pdf
                                                    Source: incredibleegg.org
                                                    To see a step-by-step video for this recipe, go to http://gyh.tips/Frittata.
6 | #ClassIRecipes Cookbook | GuardYourHealth.com
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
SMOOTHIE YOUR WAY

        Prep Time                      Cook Time                         Serves
        10 minutes                     0 minutes                            2

Ingredients:                   Directions:
• 1 ripe large banana,          1. Place fruit, yogurt, juice, and ice in blender.
  chopped
                                2. Process 30-40 seconds at high speed until smooth.
• 1 cup strawberries
  (can substitute fresh         3. Pour into two cups and serve immediately. You
  berries, peaches, apples,        can also pour into reusable water bottles for an
  mangoes, or melons)              on-the-go breakfast.

• 1 cup plain low-fat Greek    For a green smoothie:
  yogurt                        • Add 1 cup kale or spinach and switch out juice
• 1/2 cup 100% fruit juice        for 2% milk.
  (such as orange juice)
                               For an avocado smoothie:
• 1/2 cup ice                   • Switch out the banana for avocado and add 1
                                  teaspoon lime juice and 1 tablespoon honey.
                               For a chocolate fix:
                                • Switch out juice for 2% milk and add 1 1/2
                                  tablespoons peanut butter and 1/2 tablespoon
                                  cocoa powder.

 Nutrition Info (per serving): Calories: 202, Fat: 1g, Sodium: 62mg, Carbs: 38g,
 Sugars: 24g, Protein: 15g. Green: Calories: 218, Fat: 2g, Sodium: 102mg, Carbs:
 37g, Sugars: 21g, Protein: 18g. Avocado: Calories: 266, Fat: 10g, Sodium:
 66mg, Carbs: 32g, Sugars: 20g, Protein: 15g. Chocolate: Calories: 278, Fat:
 8g, Sodium: 132mg, Carbs: 36g, Sugars: 23g, Protein: 19g.

Adapted from: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-
assistance-program-snap/fruit-smoothie
To see a step-by-step video for this recipe, go to http://gyh.tips/Smoothie.

                                                                                          #ClassIRecipes Cookbook | GuardYourHealth.com | 7
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
EGG MUFFINS TO GO

                                                            Prep Time                     Cook Time                     Serves
                                                            10 minutes                  20-25 minutes                         6

                                                    Ingredients:                  Directions:
                                                    • 4 whole large eggs           1. Preheat oven to 350 F.
                                                    • 2 egg whites                 2. Steam or boil broccoli to desired tenderness
                                                    • 1 tablespoon milk               and chop.

                                                    • 1/4 to 1/2 cup grated        3. Whisk together eggs, egg whites, and milk in a
                                                      cheddar cheese                  bowl. Season egg mixture with salt and pepper
                                                                                      and stir in cheddar cheese.
                                                    • 1/2 cup broccoli florets,
                                                      cooked and chopped           4. Spray muffin tins with cooking spray.
                                                    • Salt and pepper, to taste    5. Layer about a tablespoon of chopped broccoli
                                                                                      into each muffin cup.
                                                                                   6. Pour in egg mixture until each muffin cup is
                                                                                      about 3/4 full and top with remaining grated
                                                                                      cheese.
                                                                                   7. Bake until set in center (about 20-25 minutes).

                                                     Nutrition Info (per muffin): Calories: 88, Fat: 4g, Sodium: 66mg, Carbs: 1g,
                                                     Sugar: 1g, Protein: 7g.

                                                    Source: http://thesweetspotblog.com/breakfast-to-go-egg-muffins/
                                                    For more about this recipe, go to http://gyh.tips/EggMuffins.

8 | #ClassIRecipes Cookbook | GuardYourHealth.com
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
YOGURT AND BERRY BREAKFAST PARFAIT

        Prep Time                      Cook Time                      Serves
         5 Minutes                      0 Minutes                         1

Ingredients:                   Directions:
• 1/2 cup non-fat Greek         1. In a jar or plastic container, layer blackberries,
  yogurt                           strawberries (cut into halves), and Greek yogurt.
• 1/4 cup strawberries          2. Sprinkle with cinnamon.
• 1/4 cup blackberries          3. Store granola in a small plastic container
• 1/4 cup flax granola             separately to keep crunchy.

• Cinnamon, to taste            4. Add granola to yogurt mixture right before
                                   eating.
                                5. Makes one parfait. If desired, assemble a parfait
                                   for every day of the week ahead of time.

 Nutrition Info (per serving): Calories: 248, Fat: 8g, Sodium: 66mg,
 Carbs: 28g, Sugars: 15g, Protein: 18g.

Adapted from: http://fitmencook.com/breakfast-or-snack-meal-prep-granola-
strawberry/
For more about this recipe, go to http://gyh.tips/Parfait.

                                                                                        #ClassIRecipes Cookbook | GuardYourHealth.com | 9
COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
10 | #ClassIRecipes Cookbook | GuardYourHealth.com
Lunch
        Apple Tuna Sandwiches | Page 12
          Avocado Egg Salad | Page 13
         Chicken Burrito Bowl | Page 14
Easy Avocado & Provolone Turkey Wraps | Page 15
            Skinny Pizzas | Page 16
       Meal Prep: Lime Chicken | Page 17
 Meal 1 – Roasted Chicken and Veggies | Page 18
    Meal 2 – Chicken Avocado Salad | Page 19
    Meal 3 – Chicken Burrito Bowl | Page 20
    Meal 4 – Roasted Chicken Wrap | Page 21
APPLE TUNA SANDWICHES

                                                             Prep Time                    Cook Time                     Serves
                                                             10 Minutes                    0 Minutes                         3

                                                     Ingredients:                 Directions:
                                                     • 12-ounce can no salt        1. Wash and dry apple. Chop it into small pieces.
                                                      added tuna
                                                                                   2. Drain water from can of tuna.
                                                     • 1 apple
                                                                                   3. Put tuna, apple, yogurt, mustard, and honey in a
                                                     • 1/4 cup vanilla                medium bowl. Stir well.
                                                      yogurt
                                                                                   4. Spread tuna mixture onto three slices of bread.
                                                     • 1 teaspoon mustard
                                                                                   5. Top each sandwich with washed lettuce leaf
                                                     • 1 teaspoon honey               and slice of bread.
                                                     • 6 slices whole wheat
                                                      bread
                                                     • 3 lettuce leaves

                                                      Nutrition Info (per serving): Calories: 253, Fat: 3g, Sodium: 486mg,
                                                      Carbs: 35g, Sugars: 13g, Protein: 23g.

                                                     Adapted from: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-
                                                     assistance-program-snap/apple-tuna-sandwiches
                                                     For more about this recipe, go to http://gyh.tips/TunaSandwich.

12 | #ClassIRecipes Cookbook | GuardYourHealth.com
AVOCADO EGG SALAD

        Prep Time                    Cook Time                        Serves
      15-20 minutes                   0 Minutes                          1

Ingredients:                 Directions:
• 2 hard-boiled eggs         To cook hard-boiled eggs:
• 1/2 large avocado or one    1. Place eggs in saucepan large enough to hold
  baby avocado                   them in a single layer.
• 1 pinch sea salt            2. Add cold water to cover eggs by 1 inch.
• Black pepper, to taste      3. Cook over high heat just to boiling.
  (optional)
                              4. Remove from heat and cover.
                              5. Let eggs stand in hot water about 12 minutes.
                              6. Drain and fill saucepan with cold water; let eggs
                                 sit 10-15 minutes to cool.
                              7. Peel and slice eggs.
                             To make egg salad:
                              1. Place hard-boiled eggs and avocado into a bowl
                                 and mash or chop them together with a knife or
                                 fork.
                              2. Stir in sea salt and black pepper.
                              3. Serve over a salad or in a whole wheat pita bread.

 Nutrition Info (per serving): Calories: 372, Fat: 31g, Sodium: 288mg,
 Carbs: 13g, Sugars: 2g, Protein: 15g.

Adapted from: http://thekitchenshed.co.uk/clean-eating-avocado-egg-salad/
For more about this recipe, go to http://gyh.tips/AvocadoEggSalad.

                                                                                         #ClassIRecipes Cookbook | GuardYourHealth.com | 13
CHICKEN BURRITO BOWL

                                                             Prep Time                      Cook Time                    Serves
                                                            10-15 minutes                    0 Minutes                        4

                                                     Ingredients:
                                                     • 1 lime, juiced               • 2 cups shredded cooked • Corn, for topping
                                                                                      chicken (can use          (optional)
                                                     • 1/3 cup chopped
                                                                                      rotisserie chicken from
                                                       cilantro, add more for                                 • Chopped tomatoes, for
                                                                                      supermarket)
                                                       garnish                                                  topping (optional)
                                                                                    • 2 avocados, lightly
                                                     • 3 cups cooked brown                                    • Cheddar cheese, for
                                                                                      mashed
                                                       rice (or 3 pre-cooked                                    topping (optional)
                                                       heat and serve packets)      • 3/4 cup salsa
                                                                                                              • Sliced jalapenos, for
                                                     • 1 can (15 ounces) black      • 1/2 cup non-fat plain     topping (optional)
                                                       beans, rinsed and              Greek yogurt
                                                       drained

                                                     Directions:
                                                     1. Stir lime juice and cilantro into rice.
                                                     2. Divide rice between four shallow bowls and top with remaining ingredients in this
                                                        order: black beans, chicken, avocado, salsa, and Greek yogurt.
                                                     3. Garnish with additional chopped cilantro and toppings as desired.

                                                      Nutrition Info (per serving): Calories: 513, Fat: 14g, Sodium: 848mg,
                                                      Carbs: 62g, Sugars: 5g, Protein: 37g.

                                                     Source: Greatist.com (The Greatist Cookbook)
                                                     For more about this recipe, go to http://gyh.tips/BurritoBowl.

14 | #ClassIRecipes Cookbook | GuardYourHealth.com
EASY AVOCADO & PROVOLONE TURKEY WRAPS

        Prep Time                     Cook Time                       Serves
         5 Minutes                    0 Minutes                           1

Ingredients:                  Directions:
• Whole wheat tortilla         1. Layer spinach, black pepper turkey, provolone
  wrap                            cheese, avocado, and red bell peppers inside
                                  tortilla.
• 3/4 cup spinach
• 1/4 pound black pepper       2. Roll it up and enjoy.
  turkey                      Mix it up by substituting the bell pepper for thin
• 1 slice of provolone        slices of green apple. It will also give the wrap a
  cheese                      little crunch!

• 1/4 avocado, sliced
• 4 strips of red bell
  pepper

 Nutrition Info (per serving): Calories: 368, Fat: 14g, Sodium: 481mg,
 Carbs: 26g, Sugars: 2g, Protein: 36g.

Adapted from: http://recipevan.com/recipe/easy-avocado-provolone-turkey-wraps/
Source: Greatist.com
For more about this recipe, go to http://gyh.tips/TurkeyWrap.

                                                                                    #ClassIRecipes Cookbook | GuardYourHealth.com | 15
SKINNY PIZZAS

                                                             Prep Time                       Cook Time                           Serves
                                                             15 minutes                      10 minutes                  2 (2 pizzas each)

                                                     Ingredients:                   Directions:
                                                     • 4 6-inch whole wheat          1. Heat oven to 400°F.
                                                       pitas
                                                                                     2. Heat oil and garlic in large skillet over medium
                                                     • 1/2 teaspoon olive oil           heat. Add mushrooms, peppers, and onions.
                                                     • 4 ounces sliced                  Sauté until vegetables are soft and tender,
                                                       mushrooms                        about 5 minutes. Set aside.
                                                     • 1 small green bell            3. Equally spread tomato sauce, then vegetable
                                                       pepper, chopped or               mixture, mozzarella, and parmesan on all four
                                                       thinly sliced                    pitas.
                                                     • 1 small red onion,
                                                                                     4. Transfer pizzas to two large baking sheets and
                                                       chopped or thinly sliced
                                                                                        bake 10 minutes. Cheese should be melted and
                                                     • 2 teaspoons minced               edges crisp.
                                                       garlic
                                                                                    Note: You can bake your skinny pizzas in a toaster
                                                     • 8-ounce can no salt
                                                                                    oven, if you prefer.
                                                       added tomato sauce
                                                     • 1 cup shredded part-
                                                       skim mozzarella cheese
                                                     • 2 teaspoons grated
                                                       reduced fat parmesan
                                                       cheese

                                                      Nutrition Info (per serving): Calories: 190, Fat: 5g, Sodium: 450mg,
                                                      Carbs: 26g, Sugars: 4g, Protein: 9g.

                                                     Adapted from: http://www.whatscooking.fns.usda.gov/sites/default/files/featuredlinks/
                                                     HealthyTastyAffordableLatinCooking.pdf
                                                     Source: USDA.gov
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/Pizza.
16 | #ClassIRecipes Cookbook | GuardYourHealth.com
MEAL PREP: LIME CHICKEN

        Prep Time                      Cook Time                        Serves
        35 minutes                    40 minutes                   2 (4 meals each)

Weekend meal prep keeps you from scrambling at lunchtime to find something
to eat. Meal prep not only helps you eat healthy, but saves money, too! This Lime
Chicken recipe will allow you and another person to have four choices for lunch—
or if just for yourself, it means you’ve got lunch and dinner done!

Ingredients:                  Directions:
• 5-6 boneless, skinless       1. Preheat oven to 400°F.
  chicken breasts (or
                               2. In a large bowl, mix marinade ingredients and
  thighs, if you prefer)
                                  then marinate chicken in it while you prepare
• 1 cup baby carrots              the other ingredients.
• 2 bell peppers, thinly       3. Spray olive oil cooking spray on two large
  sliced                          baking sheets or 9 x 13 pans.
• 2 red onions, cut into       4. Arrange bell peppers, onions, and carrots in
  wedges                          one pan. (Note: Carrots will only be used in one
• Olive oil cooking spray         meal and are not considered part of the “roasted
                                  veggie mixture” mentioned throughout recipe.)
Marinade:
                               5. Arrange marinated chicken in second pan.
• 1/3 cup olive oil
• Fresh cilantro, finely       6. Bake for 35 minutes.
  chopped                      7. Remove both pans from oven and place chicken
• 1 teaspoon minced garlic        on a cutting board. Make sure chicken is not
                                  pink inside. Let chicken rest 5 minutes before
• 1 teaspoon salt                 cutting into slices.
• 1/2 teaspoon pepper
• 2 limes, squeezed

To see a step-by-step video for this recipe, go to http://gyh.tips/LimeChicken.
                                                                                             #ClassIRecipes Cookbook | GuardYourHealth.com | 17
MEAL PREP – LIME CHICKEN, MEAL 1

                                                                      Meal 1 - Roasted Chicken and Veggies

                                                     Ingredients:                  Directions:
                                                     • 1/4 of the chicken strips   1. Microwave the broccoli for about 2 minutes or
                                                       and roasted veggie             until completely heated.
                                                       mixture
                                                                                   2. Microwave brown rice per instructions listed on
                                                     • 1 cup baby carrots             the package.
                                                       (cooked alongside
                                                       roasted veggie mixture)     3. Divide cooked rice between two meal prep
                                                                                      containers and then top with roasted veggies,
                                                     • 8-ounce package frozen         carrots, and broccoli.
                                                       broccoli (microwavable
                                                       ready)                      4. Top with chicken strips.

                                                     • 8-ounce package brown
                                                       rice (microwavable
                                                       ready)

                                                      Nutrition Info (per serving): Calories: 310, Fat: 4g, Sodium: 409mg,
                                                      Carbs: 44g, Sugars: 9g, Protein: 26g.

18 | #ClassIRecipes Cookbook | GuardYourHealth.com
MEAL PREP – LIME CHICKEN, MEAL 2

                        Meal 2 - Chicken Avocado Salad

Ingredients:                  Directions:
• 1/4 of the chicken strips   1. Open two meal prep containers and divide
  and roasted veggie             ingredients in half.
  mixture
                              2. Layer salad, starting with avocado. Squeeze
• 1 cup cherry tomatoes          lime over avocado. Next add roasted veggies
• 1 ripe avocado, diced or       and cherry tomatoes. Add chicken strips and
  sliced                         finally lettuce.

• 1 lime, cut in half         3. When you’re ready to eat your salad, toss and
                                 add favorite salad dressing, if desired.
• 1/2 head romaine
  lettuce, chopped

 Nutrition Info (per serving): Calories: 299, Fat: 13g, Sodium: 369mg,
 Carbs: 25g, Sugars: 9g, Protein: 25g.

                                                                                 #ClassIRecipes Cookbook | GuardYourHealth.com | 19
MEAL PREP – LIME CHICKEN, MEAL 3

                                                                            Meal 3 - Chicken Burrito Bowl

                                                     Ingredients:                  Directions:
                                                     • 1/4 of the chicken strips   1. Microwave brown rice per instructions listed on
                                                       and roasted veggie             the package.
                                                       mixture
                                                                                   2. Divide cooked rice between two meal prep
                                                     • 1/2 15-ounce can low           containers and then top with black beans, corn,
                                                       sodium black beans,            and cheese.
                                                       drained
                                                                                   3. Add roasted veggies and then chicken strips.
                                                     • 1/2 12-ounce can low           Top with salsa, if desired.
                                                       sodium yellow corn,
                                                       drained
                                                     • 1/2 cup shredded low-fat
                                                       cheddar cheese
                                                     • 8-ounce package brown
                                                       rice (microwavable
                                                       ready)
                                                     • 1/2 cup salsa

                                                      Nutrition Info (per serving): Calories: 436, Fat: 7g, Sodium: 618mg,
                                                      Carbs: 59g, Sugars: 8g, Protein: 37g.

20 | #ClassIRecipes Cookbook | GuardYourHealth.com
MEAL PREP – LIME CHICKEN, MEAL 4

                     Meal 4 - Roasted Chicken Wrap

Ingredients:                  Directions:
• 1/4 of the chicken strips   1. Spread Greek yogurt between tortillas and then
  and roasted veggie             layer spinach and swiss cheese.
  mixture
                              2. Next top with chicken strips and roasted
• 2 tablespoons plain            veggies.
  low-fat Greek yogurt
  (can substitute light       3. Fold in tortilla sides and bottom, and then roll to
  mayonnaise)                    close. Cut each wrap in half crosswise.

• 2 slices swiss cheese (or   4. Place in two meal prep containers.
  provolone, if you prefer)
• 1 cup fresh spinach
• 2 10-inch whole wheat
  tortillas

 Nutrition Info (per serving): Calories: 370, Fat: 14g, Sodium: 521mg,
 Carbs: 27g, Sugars: 7g, Protein: 34g.

                                                                                       #ClassIRecipes Cookbook | GuardYourHealth.com | 21
22 | #ClassIRecipes Cookbook | GuardYourHealth.com
Dinner
Fish Tacos with Peach Salsa | Page 24
  Baked “Fried” Chicken | Page 25
  Creamy Avocado Pasta | Page 26
     Meatloaf Muffins | Page 27
  One-Pot Veggie Pasta | Page 28
 Spinach Stuffed Chicken | Page 29
 Turkey Tex-Mex Burritos | Page 30
FISH TACOS WITH PEACH SALSA

                                                             Prep Time                      Cook Time                         Serves
                                                             20 minutes                     10 Minutes               4 (2 tacos per serving)

                                                     Ingredients:                   Directions:
                                                     For the salsa:                  1. In a medium bowl, stir together peaches, bell
                                                     • 1 large peach, chopped           pepper, onion, jalapeno, and cilantro. Squeeze
                                                       into chunks                      one lime half over salsa mixture. Cover and
                                                     • 1/2 red bell pepper,             place in fridge until time to eat.
                                                       finely chopped                2. Pat fish dry with paper towels.
                                                     • 1/4 small red onion,
                                                       finely chopped                3. In small bowl, mix salt, pepper, and chili powder.
                                                     • 1 jalapeno pepper,            4. Rub fish with spice mixture, coating completely.
                                                       seeded and finely
                                                       chopped                       5. Heat skillet over medium heat and spray with
                                                                                        olive oil cooking spray.
                                                     • Fresh cilantro, finely
                                                       chopped                       6. Place fish in skillet. Let it cook for 3-4 minutes on
                                                     • 1 lime, halved                   one side, then flip and cook for 3-4 minutes on
                                                     For the fish:                      the other side. Fish should flake easily with a fork
                                                     • Olive oil cooking spray          when done.
                                                     • 4 tilapia fillets             7. With a fork, cut fish fillets into bite-size chunks.
                                                     • 1/4 teaspoon salt             8. Portion out fish and salsa into each tortilla.
                                                     • 1/4 teaspoon pepper
                                                     • 1 teaspoon chili powder
                                                     • 8 small corn tortillas

                                                      Nutrition Info (per serving): Calories: 245, Fat: 4g, Sodium: 295mg,
                                                      Carbs: 29g, Sugars: 6g, Protein: 26g.

                                                     Adapted from: http://www.whatscooking.fns.usda.gov/sites/default/files/featuredlinks/
                                                     HealthyTastyAffordableLatinCooking.pdf
                                                     Source: ChooseMyPlate.gov
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/FishTacos.
24 | #ClassIRecipes Cookbook | GuardYourHealth.com
BAKED “FRIED” CHICKEN

        Prep Time                      Cook Time                        Serves
        30 minutes                     40 minutes                           4

Ingredients:                   Directions:
• 4 boneless, skinless          1. Using a large bowl, place chicken in bowl and
  chicken breasts                  pour enough milk to cover. Let soak for 20
                                   minutes.
• 2% milk, enough to
  cover chicken                 2. While chicken is soaking, preheat oven to 400°F.
• 4 tablespoons butter          3. Mix seasonings and flour in a gallon-size plastic
• 1 tablespoon low sodium          bag.
  seasoned salt                 4. When ready, shake excess milk off chicken and
• 1 teaspoon pepper                drop pieces into seasoning mix bag, seal and
                                   shake until coated.
• 1 cup flour
                                5. Place butter in a 9 x 13 inch pan and place pan in
• 2 teaspoons paprika
                                   the oven, until the butter is just melted.
                                6. Place each seasoned piece of chicken in the pan.
                                7. Bake for 20 minutes. Turn each piece of chicken
                                   and continue baking for 20 more minutes.
                                   Check to make sure chicken is cooked through
                                   and there is no pink inside.

 Nutrition Info (per serving): Calories: 388, Fat: 16g, Sodium: 550mg,
 Carbs: 28g, Sugars: 3g, Protein: 31g.

Adapted from: http://www.justapinch.com/recipes/main-course/chicken/baked-kfc-
chicken.html
To see a step-by-step video for this recipe, go to http://gyh.tips/FriedChicken.

                                                                                             #ClassIRecipes Cookbook | GuardYourHealth.com | 25
CREAMY AVOCADO PASTA

                                                             Prep Time                     Cook Time                       Serves
                                                             5 Minutes                      10 Minutes                        2

                                                     Ingredients:                    Directions:
                                                     • 1 medium sized, ripe          1. Bring several cups of water to a boil in a
                                                       avocado, pitted                  medium sized pot. Add in your pasta, reduce
                                                                                        heat to medium, and cook until al dente (about
                                                     • 1/2 lemon, juiced and
                                                                                        8-10 minutes).
                                                       zested (for garnish)
                                                     • 2-3 garlic cloves, to taste   2. Meanwhile, make sauce by placing garlic cloves,
                                                                                        lemon juice, and olive oil into a food processor
                                                     • 1/2 teaspoon kosher salt,        or blender. Process until smooth.
                                                       or to taste
                                                                                     3. Add in pitted avocado, basil, and salt. Process
                                                     • 1/4 cup fresh basil              until smooth and creamy.
                                                     • 2 tablespoons extra-          4. When pasta is done cooking, drain and rinse in
                                                       virgin olive oil                 a strainer and place pasta into a large bowl.
                                                     • 6 ounces of your choice
                                                                                     5. Pour sauce onto pasta and toss until fully
                                                       of pasta
                                                                                        combined.
                                                     • Freshly ground black
                                                                                     6. Garnish with lemon zest and black pepper.
                                                       pepper, to taste
                                                                                        Serve immediately.

                                                      Nutrition Info (per serving): Calories: 552, Fat: 25g, Sodium: 590mg,
                                                      Carbs: 70g, Sugar: 2g, Protein: 13g..

                                                     Adapted from: http://greatist.com/team/my-creamy-avocado-pasta
                                                     For more about this recipe, go to http://gyh.tips/AvocadoPasta.

26 | #ClassIRecipes Cookbook | GuardYourHealth.com
MEATLOAF MUFFINS

        Prep Time                      Cook Time                         Serves
        15 minutes                     30 minutes                 4 (2 muffins each)

Ingredients:
• Olive oil cooking spray      • 1/2 medium onion,            • 1 teaspoon minced garlic
• 1 pound ground lean            chopped
                                                              • 1/8 teaspoon salt
  beef (or ground turkey, if   • 1/2 medium red pepper,
  you prefer)                                                 • 1/8 teaspoon black
                                 chopped
                                                                pepper
• 1/2 cup old-fashioned        • 1/4 cup grated reduced
  rolled oats                                                 • Ketchup or 8-ounce can
                                 fat parmesan cheese
                                                                no salt added tomato
• 2 eggs                       • 1 teaspoon Italian             sauce
                                 seasoning

Directions:
1. Preheat oven to 400°F.
2. In large bowl, mix meat with oats, eggs, onion, red pepper, cheese, and seasonings.
3. Spray muffin pan with olive oil.
4. Scoop meat mixture with spoon and fill eight muffin tins evenly.
5. Squeeze ketchup or spoon a little tomato sauce over each muffin.
6. Bake for 30 minutes. Once cooled, muffins should pop out of muffin pan with a
   fork.

 Nutrition Info (per serving): Beef version: Calories: 288, Fat: 13g,
 Sodium: 478mg, Carbs: 18g, Sugars: 7g, Protein: 26g. Turkey version:
 Calories: 267, Fat: 12g, Sodium: 183mg, Carbs: 19g, Sugars: 7g, Protein: 22g.

Adapted from: https://health.gov/dietaryguidelines/dga2005/healthieryou/html/
entrees2.html#5
To see a step-by-step video for this recipe, go to http://gyh.tips/MeatloafMuffins.

                                                                                            #ClassIRecipes Cookbook | GuardYourHealth.com | 27
ONE-POT VEGGIE PASTA

                                                             Prep Time                      Cook Time                        Serves
                                                             10 minutes                     20 minutes                          4

                                                     Ingredients:                   Directions:
                                                     • 1 tablespoon olive oil        1. Heat large saucepan over medium-high heat
                                                     • 1/2 medium onion,                and add oil.
                                                       chopped                       2. Add onion and garlic to pan and sauté 3 minutes.
                                                     • 1/2 teaspoon minced
                                                                                     3. Add tomatoes, squash, water, and oregano.
                                                       garlic
                                                                                        Bring to a boil.
                                                     • 1 package cherry
                                                       tomatoes                      4. Add pasta and stir to submerge noodles in liquid.
                                                     • 1/2 yellow squash, thinly     5. Cover, reduce heat to medium-low, and cook
                                                       sliced                           until pasta is done (7-9 minutes, depending on
                                                     • 1 1/2 cups water                 pasta type).
                                                     • 1/4 teaspoon oregano          6. Uncover and stir in salt.
                                                     • 8 ounces whole wheat          7. Add spinach, stirring until spinach wilts.
                                                       penne, spaghetti, or
                                                       other favorite pasta          8. Remove from heat and let stand 5 minutes.
                                                     • 1/8 teaspoon salt             9. Sprinkle with cheese.
                                                     • 3/4 cup fresh spinach
                                                                                    Add chicken (such as a rotisserie chicken from the
                                                       leaves
                                                                                    supermarket) or turkey for a heartier dish.
                                                     • 1/4 cup parmesan
                                                       cheese, grated

                                                      Nutrition Info (per serving): Calories: 255, Fat: 4g, Sodium: 240mg,
                                                      Carbs: 47g, Sugars: 4g, Protein: 11g.

                                                     Adapted from: http://www.myrecipes.com/recipe/one-pot-pasta-spinach-tomatoes and
                                                     https://www.nhlbi.nih.gov/health/resources/heart/syah-html/sumvegsp
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/VeggiePasta.

28 | #ClassIRecipes Cookbook | GuardYourHealth.com
SPINACH STUFFED CHICKEN

        Prep Time                      Cook Time                        Serves
       20 minutes                      10 minutes                          4

Ingredients:                  Directions:
• Olive oil cooking spray      1. Preheat oven to 350°F. Coat a 9 x 13 inch pan
                                  with cooking spray.
• 4 boneless, skinless
  chicken breasts              2. Place spinach in large microwavable bowl,
• 1 teaspoon minced garlic        and heat in the microwave for one minute, so
                                  spinach is wilted.
• 1/2 cup shredded or
  4 slices low-sodium          3. Rub chicken with garlic. Cut each chicken
  mozzarella cheese               breast open lengthwise (like a book) and season
                                  the inside with salt and pepper.
• 1 cup fresh spinach
  leaves                       4. Spray large skillet with cooking spray and heat
                                  over medium-high heat until hot. Add chicken
• 1 medium tomato, sliced         breasts and cook 4-5 minutes. Flip and cook
• 1/8 teaspoon salt               4-5 more minutes. Make sure chicken is cooked
                                  through and there is no pink inside.
• Black pepper, to taste
                               5. Remove chicken and place on plate.
                               6. Once chicken has cooled enough to handle, stuff
                                  each chicken with spinach, mozzarella, and tomato.
                               7. Place stuffed chicken in pan and bake for 10
                                  minutes.

 Nutrition Info (per serving): Calories: 391, Fat: 11g, Sodium: 158mg, Carbs: 3g,
 Sugars: 2g, Protein: 66g.

Adapted from: http://allrecipes.com/recipe/72392/spinach-stuffed-chicken-breast/ and
http://www.delish.com/cooking/recipe-ideas/recipes/a43822/caprese-stuffed-chicken-
recipe/
To see a step-by-step video for this recipe, go to http://gyh.tips/SpinachChicken.

                                                                                             #ClassIRecipes Cookbook | GuardYourHealth.com | 29
TURKEY TEX-MEX BURRITOS

                                                             Prep Time                      Cook Time                        Serves
                                                             15 minutes                     15 minutes                 4 (2 burritos each)

                                                     Ingredients:
                                                     • 1 pound ground turkey        • 1 12-ounce can no salt       • 1/2 cup salsa
                                                       (or lean ground beef)          added yellow corn,           • 1/4 cup shredded low-fat
                                                     • 1 bell pepper, chopped         drained                        cheddar cheese
                                                     • 2 teaspoons minced           • 1/2 cup water                • 1/2 head lettuce,
                                                       garlic                       • 1 packet low sodium            chopped or shredded
                                                     • 1 15-ounce can no salt         taco seasoning
                                                       added black beans,           • 8 10-inch whole wheat
                                                       drained                        tortillas

                                                     Directions:
                                                     1. In a large skillet over medium heat, cook meat, bell pepper, and garlic, until
                                                        meat is lightly browned. Drain grease to remove fat.
                                                     2. Stir in beans, corn, water, and seasoning. Bring mixture to a boil. Lower heat
                                                        and cover. Simmer for 10 minutes, or until most of the liquid is gone.
                                                     3. Divide meat mixture evenly among the tortillas. Top each with salsa, cheese,
                                                        and lettuce. Roll up and serve.
                                                     For a meat-free meal, substitute meat with another can of black beans.

                                                      Nutrition Info (per serving): Turkey version: Calories: 558, Fat: 17g,
                                                      Sodium: 620mg, Carbs: 72g, Sugars: 7g, Protein: 34g. Beef version:
                                                      Calories: 590, Fat: 18g, Sodium: 871mg, Carbs: 72g, Sugars: 7g, Protein: 38g.

                                                     Adapted from: http://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/
                                                     MeetingYourMyPlateGoalsOnABudget.pdf
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/TexMex.

30 | #ClassIRecipes Cookbook | GuardYourHealth.com
Snacks & Desserts
      Flourless Pumpkin Muffins | Page 32
    No-Bake Chocolate Oat Cookies | Page 33
          Guacamole Fiesta | Page 34
FLOURLESS PUMPKIN MUFFINS

                                                             Prep Time                     Cook Time                         Serves
                                                             10 minutes                    20 minutes                          12

                                                     Ingredients:                  Directions:
                                                     • 2 cups old-fashioned         1. Preheat oven to 350°F.
                                                       rolled oats
                                                                                    2. Place all ingredients in blender and process 30-
                                                     • 1 15-ounce can pumpkin          40 seconds at high speed.
                                                     • 1/2 cup maple syrup          3. Spray muffin pan with olive oil.
                                                     • 2 eggs                       4. Scoop mixture with spoon and fill each muffin
                                                     • 1 teaspoon baking soda          tin halfway.
                                                     • 1 teaspoon pumpkin pie       5. Bake for 15-20 minutes.
                                                       spice (or cinnamon, if
                                                                                    6. Insert toothpick in the center of a muffin and
                                                       you prefer)
                                                                                       pull out. If toothpick is clean, muffins are done.
                                                     • Olive oil cooking spray         If toothpick is sticky, put muffins back in oven to
                                                                                       bake a little longer. Let cool before serving.

                                                      Nutrition Info (per serving): Calories: 109, Fat: 2g, Sodium: 176mg,
                                                      Carbs: 20g, Sugars: 10g, Protein: 3g.

                                                     Adapted from: http://thebakermama.com/recipes/healthy-flourless-pumpkin-bread/
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/PumpkinMuffins.

32 | #ClassIRecipes Cookbook | GuardYourHealth.com
NO-BAKE CHOCOLATE OAT COOKIES

        Prep Time                     Cook Time                        Serves
        10 minutes                    10 minutes                 4 (2 cookies each)

Ingredients:                  Directions:
• 2 tablespoons peanut         1. Place peanut butter, milk, and semisweet
  butter                          chocolate chips in a microwave safe bowl.
• 2 tablespoons skim milk      2. Microwave for 30 seconds and stir. Repeat if
• 1/4 cup semisweet               chips aren’t fully melted.
  chocolate chips              3. Stir in oats and mix well.
• 3/4 cup old-fashioned        4. With a spoon, drop eight golf ball-shaped
  rolled oats                     portions onto a wax paper-lined baking sheet.
                               5. Let set in refrigerator 10-15 minutes before
                                  serving.

 Nutrition Info (per serving): Calories: 160, Fat: 9g, Sodium: 34mg, Carbs: 19g,
 Sugars: 7g, Protein: 5g.

Source: SFC David Medina, KSARNG Tactical Strength and Conditioning Program
Cooking Instructor
To see a step-by-step video for this recipe, go to http://gyh.tips/ChocOatCookies.

                                                                                      #ClassIRecipes Cookbook | GuardYourHealth.com | 33
GUACAMOLE FIESTA

                                                                Prep Time                  Cook Time                         Serves
                                                                10 minutes                  5 minutes                           4

                                                     Ingredients:                  Directions:
                                                     • 2 ripe avocados              1. Choose ripe avocados. When lightly squeezed,
                                                                                       they should feel slightly soft, but not squishy.
                                                     • 1 lime
                                                                                       Look for a dark green color on the outside.
                                                     • Fresh cilantro, finely
                                                       chopped                      2. Cut avocados in half lengthwise and remove
                                                                                       pits.
                                                     • 1/4 cup red onion, finely
                                                       chopped                      3. Slice the avocados with vertical and horizontal
                                                                                       cuts. Using a large spoon, scoop into medium
                                                     • 1/2 jalapeno, finely            bowl.
                                                       chopped including
                                                       seeds, optional              4. Cut lime in half and squeeze over avocados.
                                                     • 1/4 teaspoon salt            5. Add salt, and using a fork, mash and stir until
                                                                                       smooth.
                                                                                    6. Fold in the remaining ingredients, mixing well.

                                                      Nutrition Info (per serving): Calories: 116, Fat: 10g, Sodium: 151mg, Carbs: 8g,
                                                      Sugars: 1g, Protein: 2g.

                                                     Adapted from: https://chipotle.com/guac-recipe
                                                     To see a step-by-step video for this recipe, go to http://gyh.tips/Guacamole.

34 | #ClassIRecipes Cookbook | GuardYourHealth.com
GUACAMOLE FIESTA – TASTY OPTIONS

         Option 1 – Zesty Guac                      Option 2 – Tropical Twist Guac                           Option 3 – Spicy Guac

Ingredients:            Directions:              Ingredients:             Directions:               Ingredients:              Directions:
• 1/4 cup canned        Fold in the corn and     • 1/4 cup diced        Fold in the fruit during    • 1 tablespoon salsa      Fold in the salsa and
  yellow corn           black beans during         mango or pineapple, step 6 of base recipe.                                 jalapeno during step 6
                                                                                                    • 1/2 jalapeno (in
                        step 6 of base recipe.     fresh or canned with                                                       of base recipe
• 1/4 cup canned                                                                                      addition to the first
                                                   juice drained
  black beans                                                                                         half in base recipe)

Nutrition Info (per serving): Calories:          Nutrition Info (per serving): Calories:           Nutrition Info (per serving): Calories: 118,
140, Fat: 10g, Sodium: 172mg, Carbs: 13g,        121, Fat: 10g, Sodium: 151mg, Carbs: 9g,          Fat: 10g, Sodium: 34mg, Carbs: 8g, Sugars: 1g,
Sugars: 2g, Protein: 3g.                         Sugars: 2g, Protein: 2g..                         Protein: 2g.

                                                                                                   #ClassIRecipes Cookbook | GuardYourHealth.com | 35
36 | #ClassIRecipes Cookbook | GuardYourHealth.com
Appendix
   Appendix A: Measurements | 38
  Common Cooking Conversions | 38
      Common Abbreviations | 38

 Appendix B: Index of Ingredients | 39
Appendix A:
MEASUREMENTS
                     Common Cooking Conversions
                                                               U.S. Measurement Conversion Chart
                      Gallons    Half Gallons        Quarts       Pints        Cups        Fluid Ounces    Tablespoons       Teaspoons
                      1 gallon   2 half gallons   4 quarts       8 pints      16 cups       128 ounces
                                 1 half gallon    2 quarts       4 pints      8 cups        64 ounces
                                                     1 quart     2 pints      4 cups        32 ounces
                                                                  1 pint      2 cups        16 ounces
                                                                 1/2   pint    1 cup        8 ounces       16 tablespoons   48 teaspoons
                                                                              1/2    cup    4 ounces       8 tablespoons    24 teaspoons

                                                                              1/3                          5 tablespoons
                                                                                     cup                                    16 teaspoons
                                                                                                            + 1 teaspoon
                                                                              1/4    cup    2 ounces       4 tablespoons    12 teaspoons

                                                                              1/6                          2 tablespoons
                                                                                     cup                                    8 teaspoons
                                                                                                           + 2 teaspoons
                                                                              1/8    cup     1 ounces      2 tablespoons    6 teaspoons
                                                                              1/16   cup                    1 tablespoon    3 teaspoons
                                                                                            1/2   ounces    1 tablespoon    3 teaspoons

  Measurements       Common Abbreviations                        Abbreviation
                      Teaspoon               t, tsp
                      Tablespoon             T, Tbsp
                      Cup                    c
                      Ounce                  oz
                      Pint                   pt
                      Quart                  qt
                      Gallon                 gal
                      Pound                  lb, #

38 | #ClassIRecipes Cookbook | GuardYourHealth.com
Appendix B:
INDEX OF INGREDIENTS
A                                           C                                                 F                                                    P
Apple      7, 12, 15                        Carrots     17, 18                                Fish                                                 Pasta       26, 28
Avocado         7, 13, 14, 15, 19, 26, 34   Cheese                                                Tilapia     24                                   Peach        7, 24
                                                Cheddar       8, 14, 20, 30                       Tuna      12                                     Peanut butter             7, 33
B                                               Mozzarella       6, 16, 29                                                                         Pineapple           35
Banana      7                                   Parmesan         16, 27, 28                   J                                                    Pumpkin           32
Beef    27, 30                                  Provolone        15, 21                       Jalapeno        14, 24, 34, 35
Bell pepper        15, 16, 17, 24, 30           Swiss    21                                                                                        R
Black beans         14, 20, 30, 35          Chicken      14, 17, 18, 19, 20, 21, 25, 28, 29   K                                                    Rice       14, 18
Blackberries        9                       Chocolate chips          33                       Kale    7
Bread      12                               Corn    14, 20, 30, 35                            Ketchup        27                                    S
    Pita bread          13                                                                                                                         Salsa       14, 20, 30, 35
Broccoli        8, 18                       E                                                 L                                                    Spinach        6, 7, 15, 21, 28, 29
                                            Eggs      6, 8, 13, 27, 32                        Lemon         26                                     Squash        28
                                                                                              Lettuce       12, 19, 30                             Strawberries             7, 9
                                                                                              Lime       7, 14, 17, 19, 24, 34
                                                                                                                                                   T
                                                                                              M                                                    Tomato        14, 29
                                                                                              Mango         7, 35                                      Cherry tomato               19, 28
                                                                                              Mushrooms             6, 16                              Tomato sauce                16, 27
                                                                                                                                                   Tortilla     21, 24, 30
                                                                                              O                                                    Turkey       15, 28
                                                                                              Oats     27, 32, 33                                      Ground turkey               27, 30
                                                                                              Onion       27, 28
                                                                                                  Green onion            6                         Y
                                                                                                  Red onion          16, 17, 24, 34                Yogurt       12
                                                                                              Orange juice           7                                 Greek yogurt            7, 9, 14, 21

                                                                                                                                      #ClassIRecipes Cookbook | GuardYourHealth.com | 39
GuardYourHealth.com
You can also read
Next slide ... Cancel