Tag Archives: Healthy dinner

Low Carb Cabbage Rolls

17 May

For our Healthy Eats Group this month I found this great recipe on and decided that I could make it better like most recipes start out. I decided to replace the rice it suggested using with steamed and minced cauliflower to reduce the carb content. I also decided to kick it up a notch in terms of seasoning and what do you know it was a hit. My approach to cooking is like an ongoing scientific project and so while the outcome of one test may have been very good I am always looking to one up myself next time which explains my additional suggestions. I am sure there will revamps of this recipe and I will come back and update as needed.

12 cabbage leaves from one large steamed head of cabbage (I like to core the head of cabbage at the bottom and then just peel off 12 leaves. You could also use sheering scissors and just snip them off. I throw them into boiling water for two minutes so they soften but retain their color. I shred the rest to make fish tacos later in the week.)
1 cup of steamed, minced cauliflower or you can just use cooked rice. (An easy way to do cauliflower is to just cut off a third of a head, wash, mince till it looks like rice, measure out 1 1/2 C. Then cook in microwave for 3 minutes – it will shrink to 1 cup.)
1/2 C. onion minced
1 Tbsp. garlic minced
1 1/2 Tbsp. fresh ginger grated
1 1/2 lb. lean ground turkey
1 egg
1/4 C. fat free milk
1 1/4 tsp. pepper or to your preference
1 1/4 tsp. kosher salt
1 tsp. soy sauce
1 tsp. Worcester sauce

Mix all ingredients together until well integrated. Scoop 1/4 C. worth of meat mixture and place in middle of softened cabbage leaf and fold in ends like a burrito, place in bottom of a crockpot. You’ll have 12 -14 cabbage rolls; cover it all with the following sauce:
2 (8 oz.) cans tomato sauce
2 Tbsp. lemon juice
2 tsp. Worcestershire sauce
1 Tbsp. Stevia brown sugar blend (can substitute with 2 Tbsp. regular brown sugar or can leave out altogether next time if I add the following seasonings instead.)
(If avoiding sugar and Splenda you could add the following instead: 1-2 Tbsp. of oregano, basil and 1-2 tsp. garlic powder and one small can of tomato paste.) I may cut the sauce topping in half next time to dry it up a bit. It also helps to not overcook the veggies involved before placing in crockpot.
Cook in crockpot on low for 8-9 hours.
I would serve these rolls on a bed of brown rice with extra sauce for kids but for me I would mince up the rest of the cauliflower until it is rice like and serve it on top of that with extra sauce. To make it even easier to prepare you could make up cabbage rolls night before, keep in fridge and just put it in the crockpot in the morning, cover with sauce and set on low.— submitted by Melissa Campbell










Brigitte’s Curry Chicken

25 Apr

This is another Healthy Eats Club submission. Our friend Brigitte wasn’t able to make it that night but she still sent us food which you just have to love. This dish was a little exotic, absolutely delicious and completely satisfying served with a little brown rice. It seemed like a good one to make for my kids some night, they would love it.

4 Tbsp. Olive Oil
6 chicken breasts, cut up bite sized
1 onion, chopped
1 can curry paste (yellow can is mildest)
2 cans coconut milk ( use lite)
Any veggies you like: sliced carrots, sliced parsnips, sliced bell peppers, sliced yucca, sliced zucchini, edema
Add soy sauce to taste

In large skillet over medium-high heat oil, add cut up chicken breast and onions, saut√© til chicken is no longer pink. Add curry paste, coconut milk, veggies and simmer until veggies are slightly tender but don’t over cook. Add soy sauce to taste, serve with brown rice. — Submitted by Brigitte Buelteuson


Cheesy Carrot Soup (Healthy Soup for Picky Eaters)

3 Apr

This healthy soup recipe was shared with me by a sister in our church who has six young children and this is their favorite soup. You know if that many young children like it, well it has to be good. I’ll have to try it out on my own four picky boys and post pics. later but here it is for now. Enjoy!


2 cups Chicken broth
2 cups coarsely chopped carrots
2 cups cooked white beans
1 tsp. onion powder
1/2 cup milk
salt, pepper, and/or herbs to taste
1 cup grated cheddar cheese

Bring broth to a boil in a sauce pan, add carrots, beans, and onion powder. Reduce heat and simmer until carrots are tender. Transfer hot mixture to blender carefully, add milk and puree until smooth. Add seasonings. Pour into serving bowls and top with cheese.

*To cook dry beans, use one cup of dry beans to get two cups cooked. Rinse them and cover with water in a pan on the stove. Heat to boiling and let it rapidly boil for 2 minutes. Then take it off the burner and put a lid on it. Let it sit for 3-4 hours. Then drain the water and put new water in and then heat to boiling; reduce heat and simmer until soft (about 1 hour). Make sure they don’t lose too much water or they will burn! — Submitted by Angi Danielson

Whole Wheat Pizza

19 Feb

Whole Wheat Crust:
2 1/2 C. Whole wheat flour
2 1/4 tsp. yeast
3/4 tsp. salt
1 C. Warm water
1 Tbsp. sugar
Combine water, yeast, oil, salt and sugar. Let stand 5 min. Mix in flour a little at a time. Knead until dough becomes soft and elastic. Roll out very thin and place on pizza pan or stone. This makes enough for two very thin crusts or one normal crust.
Top with favorite pizza sauce, low or non-fat mozzarella cheese, low-fat turkey pepperoni and favorite vegetables. I top with fresh spinach leaves, mushrooms, black olives, green peppers and chopped tomatoes. Bake at 400 degrees for about 18 minutes. — Submitted by Mindy Sturgell