COOKBOOK #CLASSIRECIPES - GUARD YOUR HEALTH
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#ClassIRecipes Cookbook
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
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
4 | #ClassIRecipes Cookbook | GuardYourHealth.com
Breakfast
Cheesy Mushroom Frittata | Page 6
Smoothie Your Way | Page 7
Egg Muffins to Go | Page 8
Yogurt and Berry Breakfast Parfait | Page 9
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
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
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
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
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 21APPLE 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.comAVOCADO 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 | 13CHICKEN 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.comEASY 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 | 15SKINNY 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.comMEAL 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 | 17MEAL 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.comMEAL 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 | 19MEAL 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.comMEAL 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 | 2122 | #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 30FISH 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.comBAKED “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 | 25CREAMY 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.comMEATLOAF 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 | 27ONE-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.comSPINACH 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 | 29TURKEY 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.comSnacks & Desserts
Flourless Pumpkin Muffins | Page 32
No-Bake Chocolate Oat Cookies | Page 33
Guacamole Fiesta | Page 34FLOURLESS 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.comNO-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 | 33GUACAMOLE 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.comGUACAMOLE 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 | 3536 | #ClassIRecipes Cookbook | GuardYourHealth.com
Appendix
Appendix A: Measurements | 38
Common Cooking Conversions | 38
Common Abbreviations | 38
Appendix B: Index of Ingredients | 39Appendix 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.comAppendix 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 | 39GuardYourHealth.com
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