Recipes

recipe noun [res-uh-pee] A set of instruc ons, or steps, for making a meal; usually includes a descrip on
of the nal product and a detailed list of ingredients and their amounts. For example, a recipe for tea might
describe how to steep a tea bag or tea leaves in water.

Dinner
dinner noun [din-er] A meal usually eaten in the evening; o#en including prepared protein,
vegetables, grains, and legumes. Dinner is o#en followed by dessert, a sweet course to complete the
meal. As used in a sentence: Dinner is my favorite me of the day since I enjoy it with my family.

1: Quinoa or Buckwheat Salad

2: Crock Pot Chicken and Noodles
3: Grilled Walleye and Vegetable Packets
4: Bu7ermilk Vinaigre7e
5: Blue Cheese Compound Bu7er
6: Chicken and Wild Rice Casserole
7: Bone Broth
8: Creamed Chicken
9: Creamy Chicken Broccoli Soup
10: Pepper Pork Roast
11: Caribbean Pork and Mango Salad
12: Caesar Sandwich

Quinoa or
Buckwheat Salad
From: Janna Anderson

Bualo Hospital
bualohospital.org

Ingredients
1 cup quinoa or buckwheat

Instruc ons
1:

Uncooked, whole kernels

1 can garbanzo beans

Drained and rinsed

Cook quinoa or buckwheat according to instruc ons.

2:
Combine all ingredients in a large bowl.

1 can black beans

Drained and rinsed

3:

1 red pepper

Top with garnish.

Chopped in small pieces

1 small can roasted green chili peppers

Op onal

Notes

1 can or small bag frozen corn

Dont overcook the quinoa or buckwheat!

1 small red onion

Drained and rinsed, thawed and drained

Fresh parsley
Chopped

Cumin
To taste

Chili powder
Salt and pepper
To taste

Olive oil
4 tbsp. apple cider vinegar
Fresh squeezed lemon juice
Chopped avocado
For garnish

Crock Pot Chicken

and Noodles
From: Julie Starke
Serves: 1

Cub Foods
cub-marketplace.com

Ingredients
3 carrots

Instruc ons
1:

Sliced

1 onion
Chopped

Put vegetables in crock pot.

2:
Add chicken, then broth or stock.

3:

2 stalks celery
Sliced

3-4 lbs. chicken

Top with seasonings.

4:

2 cups chicken broth or stock

Cook un l done; 7-10 hours on low or 2.5-3.5 hours on high.

5:
When cooked, remove chicken and vegetables.

6:
Turn crockpot to high and add noodles to stock or broth.

1/2 tsp salt

1/2 tsp black pepper

7.
Cook 25-30 minutes or un l noodles are tender.

1 tsp dried basil

1 lb. package egg noodles

Notes
Addi onal stock or broth may be needed when cooking noodles.

Grilled Walleye and

Vegetable Packets
From: Mary Jane Miller
Serves: 4

Mary Jane Miller Consul ng

MaryJaneMiller.com

Ingredients
4 walleye sh lets
Or any white sh

Instruc ons

1/2 cup bu7er

Cold and sliced into 8 pats

1:
For each packet, place a double layer of foil on the work surface
large enough to wrap the let. Top with a sheet of parchment.

2:
Rub the parchment with a li7le so#ened bu7er. Place a let on top
and season with salt and pepper.

Salt and pepper

1 large leek
Sliced

3:

8 oz mushrooms

Sca7er a quarter of the leek, mushrooms and asparagus on top of

the sh.

Sliced

4:

1/2 lb. asparagus

Squeeze two slices of lemon overall and add the slices to the top of
the sh. Season with a li7le more salt and pepper and top with two
pats of bu7er and a pinch of chili akes.

1 lemon

Trimmed and cut into 2-inch pieces

Sliced

5:
Bring the ends of the foil together and fold to seal all around, making sure no stray ends of parchment are exposed.

6:
Place on a hot grill and cook, uncovered, for 15 minutes.

1 pinch aleppo
Or chili pepper akes

2 tbsp. fresh basil

Chopped

7:
Open the packet, discard lemon and sprinkle with basil.

Notes

Aluminum foil
Parchment paper

Other Veggie Combos: sweet corn/bell pepper/onion, zucchini slices/onion/tomato, green beans/leeks/mushrooms.

Bu7ermilk
Vinaigre7e
From: Mary Jane Miller
Serves: 1 1/2 cups

Mary Jane Miller Consul ng

MaryJaneMiller.com

Ingredients
1/2 cup bu7ermilk

Instruc ons

1/4 cup plain yogurt

1:
Put all ingredients in a jar with a ght lid and shake hard to blend.

3 tbsp. cider vinegar

1 clove garlic
Pressed or nely minced

1/4 tsp salt

1/2 tsp pepper
1/4 cup olive oil

Notes
Keeps in the fridge for a week (a#er a couple of hours the vinegar
will make the herbs color drab).
Its great on salads, but it also makes a nice marinade for grilled
chicken.

1/2 cup fresh herbs

Chopped

1 tsp thyme, oregano, or marjoram

Chopped

Blue Cheese
Compound Bu7er
From: Mary Jane Miller

Mary Jane Miller Consul ng

MaryJaneMiller.com

Ingredients
1 s ck unsalted bu7er
So#ened

Instruc ons

3 tbsp. blue cheese

Crumbled

1:
Mash the bu7er and the blue cheese together.

2:
Add remaining ingredients and mix well.

2 tbsp. chives
Chopped

2 tsp. Dijon mustard

3:
Scrape the bu7er onto a sheet of parchment or plas c wrap and
shape into a log by rolling up the wrapper and twis ng the ends.

1/4 tsp salt

4:
Refrigerate un l hardened.

1/2 tsp. pepper

Notes
This was created to slice and drop onto grilled steaks, but its good
on so much more: slathered on bread, baked potatoes, sweet corn,
grilled or steamed veggies, chicken, pork chops.

Chicken and Wild

Rice Casserole
From: Kelley Suggs
Serves: 8-10

Lithe Wellness Solu ons

lithewellnesssolu ons.com

Ingredients
3 tbsp. bu7er

Instruc ons

1 medium onion
Finely diced

1:
Preheat oven to 350 degrees F. Heat oil into a medium dutch oven
or pot over medium heat. Saut onion, celery and carrots un l
so#ened, about 10 minutes.

2:
S r in garlic and cook for 1 minute. S r in chicken, both cooked wild
rice and quinoa, salt, pepper and garlic salt. Reduce heat to low.

3 stalks celery
Finely diced

3 carrots
Peeled and diced

2 tbsp. fresh garlic

3:

Minced

To prepare cheese sauce, melt bu7er into a medium saucepan over

medium high heat.

2 cups cooked chicken breast or turkey

4:

Shredded

Whisk in arrowroot powder, salt and pepper then slowly pour in

chicken broth whisking con nuously. Whisk un l thick and nearly
boiling (op onal) then s r in cheese un l melted.

1 cup quinoa

5:

1 cup wild rice

Cooked

Pour cheese sauce into mixture, then transfer to a 913 inch baking
dish.

6:
Top with addi onal cheddar cheese and bake for 25-30 minutes or
un l cheese is melted through.

7:
Serve.

1 tsp. kosher salt

1/2 tsp. black pepper
1/4 tsp. garlic salt

Cheese sauce ingredients

4 tbsp. bu7er
2 tbsp. arrowroot powder
1/4 tsp. kosher salt
1/4 tsp. black pepper
2 cups chicken brother
1 1/2 cups shredded cheese

Bone Broth
From: Kelley Suggs

Lithe Wellness Solu ons

lithewellnesssolu ons.com

Ingredients
Bones of 1 chicken or turkey, or soup
pack of beef bones, or venison or other
wild game

Instruc ons
1:

Le# over trimmings

Place all ingredients in the slow cooker.

Carrots, onions, celery and garlic

2:

2 tbsp. of acidic medium

Cover with water and cook on low for 24-48 hours.

Such as vinegar, whey or lemon juice

3:

Enough water to cover

Add addi onal water if necessary.

4:

1 tbsp. salt

Cook un l you can sink the nail of your thumb into a bone (a small
bone if it is a large animal like a cow or deer).

5:
The strain out all of the solid pieces and throw them away.

6:
Use immediately.

1/2 tsp. pepper

Spices and herbs
To taste

Notes
Freeze in 2 cup increments or leave in refrigerator to use throughout the week

Creamed Chicken
From: Julie Starke
Serves: 5

Cub Foods
cub-marketplace.com

Ingredients
3 tbsp. bu7er

Instruc ons
1:
In a large saucepan, combine margarine, our and milk over medium-low heat. S r un l thickened.

2:
Add salt, pepper, and chicken.

1/4 cup our

2 cups + 1/4 cup 2% milk
Divided

1/2 tsp. salt

3:
In a separate bowl, combine beaten egg with 1/4 cup milk. Add to
cream sauce.

1/4 tsps. pepper

4:
Cook 2 minutes, s rring constantly.

4 cups chicken
5:
Top with parsley.

Cooked and cut

1 egg
Beaten

Notes
Serve over rice.

2 tbsp. parsley
Chopped

Creamy Chicken
Broccoli Soup
From: Julie Starke
Serves: 6

Cub Foods
cub-marketplace.com

Ingredients
1/4 tsp. black pepper

Instruc ons
1:
Put spices, onion, cornstarch, bouillon, milk powder, water and milk
into large saucepan.

2:
Cook on medium heat and s r con nuously un l mixture thickness.

1/2 tsp. basil

Dried

1 tbsp. onion akes

Dried

2 tbsp. cornstarch

3:
Add chicken, broccoli and cheese to the thickened mixture.

4:

2 tsp. chick bouillon granules

Warm thoroughly.

1 cup nonfat dried milk powder

1 1/2 cup skim milk
2 cups chicken
Cooked and diced

14.4 oz. bag frozen broccoli cuts

1 cup low fat shredded cheddar cheese

Peppered Pork
Roast
From: Julie Starke
Serves: 4

Cub Foods
cub-marketplace.com

Ingredients
4 lbs. pork loin roast or 2-2 lbs. roasts

Instruc ons
1:

Boneless

6 tbsp. pepper blend seasoning

Rub all surfaces of roast(s) with seasoned pepper.

2:
Place pork in shallow roas ng pan and roast in 350 degree F. oven
for 40 minutes to 1 1/2 hour, un l internal temperature on thermometer reads 145 degrees F.

3:
Remove roast from oven; let sit about 10 minutes.

4:
Slice and serve.

10

Caribbean Pork
and Mango Salad
From: Julie Starke
Serves: 4

Cub Foods
cub-marketplace.com

Ingredients
3/4 lb. pork roast

Instruc ons
1:

Cooked and cut into 1/2 inch cubes

6 cups mixed greens

In a large bowl, gently toss all ingredients with dressing.

2:
Serve.

1-15 oz. can black beans

Rinsed and drained

1/4 red onion

Halved and thinly sliced

2 large ripe mangos

Peeled and cubed

2 cups fruit-avored vinaigre7e dressing

Notes
For easy ea ng, serve in shallow salad bowls.

11

Caesar Sandwich
From: Julie Starke
Serves: 4

Cub Foods
cub-marketplace.com

Ingredients
3/4 lb. pork roast

Instruc ons
1:

Cooked and thinly sliced

3 cups romaine le7uce

Chopped

Toss le7uce with dressing and cheese; set aside.

2:

1/2 cup Caesar salad dressing

Slice focaccia horizontally; cut into 4 wedges.

3:

1-8 inch focaccia

Layer pork and le7uce on focaccia bo7oms.

Round

4:
Place focaccia tops over le7uce.

12

Contributors
Janna Anderson Bualo Hospital
Julie Starke Cub Foods
Kelley Suggs Lithe Wellness Solu ons
Mary Jane Miller-Mary Jane Miller Consul ng

Thank
You
Special thanks to recipes shared during the healthy cooking and
ea ng classes provided through a partnership with the Local Roots
Food Co-op, the Crow River Food Council and supported by Allina
Health Systems/Bualo Hospital.