Green Noodles and Meatballs

 

This healthful recipe is perfect for TWC Players because it meets all the guidelines: no white bread and no dairy in the meatballs and no white pasta, of course. The original recipe from eatliverun called for all of the above so I substituted flax for the breadcrumbs and used almond milk. The noodles are green because they’re actually zucchini! The result was very tasty and received high scores from the judge.

 

If you miss your pasta and are you looking for ways to add more vegetables to your diet you’ll love this recipe.

Ingredients:

4 large zucchini (feeds 3-4)

1.5 lbs ground turkey and lean burger (or just turkey if you like)

1/2 cup milk alternative such as almond

2 Tablespoons ground flax seed

2 tsp salt

1 tsp dried oregano

1 Tablespoon dried basil

1 teaspoon sugar

1 28-oz can kitchen ready tomatoes

1 shallot, minced

pinch cayenne pepper

2 cloves garlic, minced

Olive oil

Heat 1 tablespoon oil in large dutch oven or heavy saucepan. Add garlic and saute’ on low heat until golden. Add tomatoes to pot along with 1 teaspoon salt, 1 Tablespoon basil and 1 teaspoon sugar. Bring to a low boil then cover and reduce heat to medium low.

Combine the milk and flax in a small bowl and let stand for five minutes.

In a large bowl, combine the turkey and hamburger, a teaspoon of salt, pinch of red pepper , minced shallot, oregano and the soaked flax mixture. Mix well with your hands and form small balls.

Bake the meatballs at 350 for twenty minutes. Once done, drop into tomato sauce and continue cooking on medium low heat for 30 minutes.

Meanwhile make the zucchini pasta using a vegetable spiralizer or a Julienne peeler. Transfer the zucchini noodles to a mesh colander and lightly sprinkle with sea salt. Toss to distribute and leave colander over a mixing bowl or the sink to drain. Let sit for 20 to 30 minutes, giving an occasional squeeze.

Just before ready to eat, heat 2 tablespoons olive oil in skillet. Add pasta and toss to heat through, about 5 minutes. Distribute pasta on plates then top with meatballs and sauce. Enjoy!

zucchini pasta and meatballs

Poached White Fish

Tomatoes are a good source of lycopene, an antioxidant that helps reduce your risk of heart disease, cancer and macular degeneration. Did you know the cooking process brings out more of the lycopene? Here’s another easy recipe that uses tomatoes to cook white fish.

2-3 pieces white fish

1 medium onion chopped

1 small (15 oz.) can diced tomatoes

1 Tbs. tomato paste

2-3 Tbs. Coconut oil

½ tsp. onion powder

1 tsp. cumin

¼- ½ cup white wine or broth

1/4 cup fresh cilantro or 1 tsp dried

Sea salt and pepper to taste

Almond meal-optional

Heat  coconut oil in skillet over medium high heat. Add chopped onion and sauté until soft, 3-5 minutes. Lower heat to medium and add diced tomatoes then stir in tomato paste. Add onion powder, cumin,  ½ teaspoon salt and pepper to taste. Cook on medium high heat, stirring often, until most of the liquid is reduced, 8-10 minutes. Slowly stir in wine or broth. Add cilantro.

Meanwhile wash and pat the fillets dry. If using almond meal, lightly dredge fillets then season with salt and pepper.

Add the fillets to the skillet and cover with tomato mixture. Turn heat to medium low (mixture should be at a low boil), cover and cook for 10-15 minutes or until fish is cooked through.

Note: This recipe works well with scallops too.

TWC Recipes

TWC stands for Total Wellness Challenge. I love games so to me this is the best one so far. It’s a challenge, for sure, but the fact that it’s kind of a game somehow makes it more fun!

TWC rules are strict. Some people follow them all and earn their maxim 10 nutrition points for the day. Due to circumstances beyond their control many players are learning how hard (sometimes impossible) it is to eat within the challenge guidelines.

One of the most important things we learn though is how important it is to live mindfully.

I’m sharing a few of my favorite TWC recipes here for players and anyone who follows the blog.

Chicken in Tomatoes

1 Pound skinless chicken thighs

1-2 Tablespoons olive oil

1 Medium onion, roughly chopped

1 Red bell pepper, cut into 1/2″ pieces

1  28- ounce can Muir Glen crushed tomatoes

1 Cup mushrooms, roughly chopped

1/2 Tablespoon dried oregano

1 Tablespoon dried basil

1/2 teaspoon each onion powder and garlic powder

1/3 cup red wine

1 teaspoon sea salt

Ground pepper to taste

Heat the olive oil in a large (cast iron) skillet. Add onions and sauté over medium high heat until soft, about 5 minutes. Add chopped bell pepper and mushrooms; continue cooking, stirring often for about 2 minutes. Lower the heat to medium then stir in the tomatoes. Season with basil, oregano, onion and garlic power and sea salt and pepper. Add the wine then stir to combine all ingredients. Cook over medium heat (bubbling) for 10 minutes.

Meanwhile rinse and pat the chicken pieces dry. Lightly salt and pepper. Add chicken pieces to the skillet being sure all pieces are covered with the tomato mixture. If mixture is too thick add a bit of broth or water. Cover and cook on medium low (slightly bubbling) for 1 hour. Check every 15 minutes to be sure temperature is correct and mixture isn’t drying out.

Chicken and Tomatoes

Ok, I know this doesn’t look all that appetizing but in this case a picture does not tell a thousand words!

This meal earned high points from the panel.