Mint & Parsley Couscous Salad with Lemon Dijon Vinaigrette

1 cup of prepared, cooled couscous

½ cup of chopped parsley

½ cup of chopped mint

½ cup of fine chopped cherry tomatoes

1 cup of fine chopped sweet pepper

1 cup of fine chopped cucumber

Lemon Dijon Vinaigrette (Click here for recipe)

1.  Mix all the ingredients together and refrigerate for 2-6 hours before serving.

Nutrition Facts
Servings: 6
Amount per serving
Calories	128
% Daily Value*
Total Fat 8.7g	11%
Saturated Fat 1.3g	7%
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 11.4g	4%
Dietary Fiber 2g	7%
Total Sugars 3.1g
Protein 2.3g
Vitamin D 0mcg	0%
Calcium 29mg	2%
Iron 2mg	8%
Potassium 186mg	4%

Coconut Curry Prawns

1 lb of prawns, peeled
1 tsp of oil
4 green onions, whites and greens separated, chopped
1 tbsp curry paste (2 if you love it SPICY, we use Patak’s Mild Curry Paste)
2 cloves of garlic, crushed
1 can of coconut milk
2 tsp of fish sauce
2 tsp of lime juice
1 cup of bean sprouts
1 cup of bok choy
1 sweet pepper, sliced into thin strips
 

1.     In a large pan, heat oil on medium-high heat. Add green onion whites and curry paste , cook for 1 minute.

2.     Add prawns and garlic, stir and cook about 2-3 minutes.

3.     Add peppers, bean sprouts and bok choy, stir and cook for 2 minutes.

4.     Add coconut milk, fish sauce, limejuice and mix well. Cook until prawns and are cooked through.

5.     Remove from heat, mix in remaining green onion.

6.     Enjoy on rice or rice noodles. (you could even eat it like a soup)

Nutrition Facts
Servings: 4
Amount per serving
Calories	258
% Daily Value*
Total Fat 10.6g	14%
Saturated Fat 5g	25%
Cholesterol 239mg	80%
Sodium 526mg	23%
Total Carbohydrate 11.5g	4%
Dietary Fiber 1.1g	4%
Total Sugars 2.6g
Protein 29.4g
Vitamin D 0mcg	0%
Calcium 149mg	11%
Iron 1mg	7%
Potassium 460mg	10%

Pork Sloppy Joes

1lb of lean ground pork
1/3 cup of sweet onion, chopped fine
1/3 cup sweet pepper, chopped fine
½ tsp of garlic powder
1 tsp of mustard
1 can of diced tomatoes with green peppers and onion (Hunt’s)
1 tbsp of brown sugar
¼ cup of Ketchup
¼ tsp of cajun seasoning (Hye’s of Canada)
salt and pepper to taste

1. Drain diced tomatoes and keep liquid
2. In a blender or chopper, blend up diced tomatoes, garlic, mustard and brown sugar until the consistency of ketchup. (Add back any reserved liquid if needed)
3. In a pan over medium heat, brown the ground pork, along with onions, and peppers.
4. Stir in tomato mixture, ketchup, cajun seasoning and reduce heat to medium-low.
5. Simmer for 30 minutes. Season with salt and pepper.
6. Serve on buns.

Nutrition Facts
Servings: 4
Amount per serving
Calories	288
% Daily Value*
Total Fat 17.3g	22%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 312mg	14%
Total Carbohydrate 13.2g	5%
Dietary Fiber 1.6g	6%
Total Sugars 10.2g
Protein 20.6g
Vitamin D 0mcg	0%
Calcium 32mg	2%
Iron 1mg	3%
Potassium 228mg	5%

Roasted Red Pepper and Garlic Mayo

2-3 cloves of garlic
1/3 cup of roasted red peppers (I used jarred)
1/3 cup of mayonnaise
Salt and pepper to taste

1.     In a chopper or food processer chop garlic finely

2.    Add red peppers and chop.

3.    Add mayonaise and blend

4.    Refrigerate for a few hours

Dirty Rice with Prawns

½ tsp of paprika
½ tsp of thyme
½ tsp of salt
1tbsp of oil
½ sweet onion, diced
2celery stalks, diced
1 sweet pepper, diced
1 jalapeño pepper, chopped fine
1 clove of garlic, minced
1 lb of ground beef
1 lb of prawns, peeled and deveined
½ cup of green onions, chopped

Rice Cooker

1 rice cooker cup of rice cooked with 1/8 tsp of Paprika and thyme and chicken broth according to cooker instructions

1.     Cook rice according rice cooker instructions in broth, 1/8 each of paprika and thyme

2.    When the rice is almost done cooking, Preheat a large pan to medium heat with oil

3.    Add onions, green pepper, jalapeno, celery, and garlic. Cook on medium heat until soft, about 5 minutes.

4.    Add beef, salt, black pepper, remaining paprika, and thyme. Cook until browned, about 10-15 minutes.

5.    Add shrimp, cover and cook 5 more minutes

6.    Toss rice with beef and shrimp and combine well. Sprinkle with green onions and serve.

Nutrition Facts
Servings: 6
Amount per serving
Calories	498
% Daily Value*
Total Fat 9g	12%
Saturated Fat 2.6g	13%
Cholesterol 227mg	76%
Sodium 565mg	25%
Total Carbohydrate 54.2g	20%
Dietary Fiber 1.8g	6%
Total Sugars 2g
Protein 46g
Vitamin D 0mcg	0%
Calcium 103mg	8%
Iron 18mg	98%
Potassium 638mg	14%

What's in the Pantry Crockpot Chili

2 lbs of lean ground beef
½-1 tbsp of chili powder
1 tbsp of cumin
1 ½ cups of salsa
1 sweet pepper, chopped
1 can of black beans, rinsed
½ cup of frozen corn

1.     Brown ground beef with chili powder and cumin at medium- high heat and place in Crockpot.

2.    Add all remaining ingredients and cook on low for 6-9 hours or high for 3-5 hours.

Nutrition Facts
Servings: 6
Amount per serving
Calories	349
% Daily Value*
Total Fat 10.3g	13%
Saturated Fat 3.6g	18%
Cholesterol 135mg	45%
Sodium 593mg	26%
Total Carbohydrate 13.5g	5%
Dietary Fiber 3.7g	13%
Total Sugars 3.5g
Protein 49.5g
Vitamin D 0mcg	0%
Calcium 47mg	4%
Iron 31mg	170%
Potassium 989mg	21%