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  • Kylene Ronayne

HEALTHY LIVING: 3 Simple, Nutritious Meals to Serve Your Family This Week

How are those New Year Resolutions going?? Feel like you’ve been off a bit? Need to get back on track? COMPASS has got the solution for you–or at least a good starting point! Here are some easy-to-make, healthy meals to make for you and your family this week.

Chicken Taco Bowls


8 6-inch corn tortillas

Canola oil cooking spray

12 ounces boneless, skinless chicken breast, cut into ½-inch pieces

1 teaspoon garlic powder

¼ teaspoon salt

1 tablespoon canola oil

1 cup prepared green salsa

½ cup shredded sharp Cheddar cheese

½ cup reduced-fat sour cream

1 cup thinly sliced lettuce

1 medium tomato, chopped

2 tablespoons sliced ripe black olives


- Preheat oven to 375°F. Heat tortillas until warm (see Tips).

- Coat each side of 4 tortillas with cooking spray. (Keep the remaining 4 tortillas covered.) Turn a 12-cup muffin tin upside down. Nestle a tortilla in the space between 4 cups to form a "bowl.” Repeat with 3 more tortillas, making 4 bowls total.

- Bake until firm and beginning to brown, about 15 minutes. Transfer to a wire rack to cool. Repeat with the remaining 4 tortillas.

- Meanwhile, toss chicken with garlic powder and salt in a bowl. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, stirring, until it is no longer pink on the outside, about 3 minutes.

- Add salsa and cook, stirring, until the chicken is no longer pink in the middle, about 3 minutes more. Cover and remove from the heat.

- Fill each tortilla bowl with about ¼ cup of the chicken mixture. Top with 1 tablespoon each cheese and sour cream, 2 tablespoons each lettuce and tomato and a few olives.

Tips & Tricks:

Warming tortillas prevents them from cracking and breaking. Here are three ways to warm your tortillas:

1) In the oven: Wrap stacks of 8 tortillas in foil; place in a 375°F oven for 10 to 15 minutes.

2) On the stove: Turn a gas or electric burner on high. Using tongs, slide one tortilla at a time over the burner for a few seconds, alternating sides, until it's softened and beginning to char. Cover tortillas to keep warm.

3) In the microwave: Wrap a stack of 8 tortillas in a barely damp, clean kitchen towel (or paper towel); microwave on High for 30 to 45 seconds.

Corn & Broccoli Calzones


1½ cups chopped broccoli florets

1½ cups fresh corn kernels, (about 3 ears)

1 cup shredded part-skim mozzarella cheese

⅔ cup part-skim ricotta cheese

4 scallions, thinly sliced

¼ cup chopped fresh basil

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon freshly ground pepper

All-purpose flour, for dusting

20 ounces prepared whole-wheat pizza dough, thawed if frozen

2 teaspoons canola oil


- Position racks in upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray.

- Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.

- On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous ¾ cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal.

- Make several small slits in the top to vent steam; brush each calzone with oil.

- Transfer the calzones to the prepared baking sheets. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

Tips & Tricks:

To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Sweet Potato Mac & Cheese


8 ounces whole-wheat elbow noodles (2 cups)

1 medium sweet potato (about 12 ounces)

2 cups nonfat milk

2 tablespoons all-purpose flour

1 small clove garlic, minced

1¼ cups shredded sharp Cheddar cheese

1 tablespoon Dijon mustard

¼ teaspoon salt

¼ teaspoon freshly ground pepper

½ cup frozen peas, thawed

3 tablespoons coarse dry whole-wheat breadcrumbs

1 teaspoon extra-virgin olive oil


- Position a rack in upper third of oven; preheat broiler. Coat a 2-quart broiler-safe baking dish with cooking spray.

Cook noodles in a large pot of boiling water until just tender, 7 to 9 minutes. Drain; set aside.

- Meanwhile, prick sweet potato with a fork in several places. Microwave on High until tender all the way to the center, 7 to 10 minutes.

- Whisk milk, flour and garlic in a large saucepan. Heat over medium heat, whisking frequently, until steaming and hot, but not boiling. Remove from heat.

- As soon as the sweet potato is cool enough to handle, cut open and scoop the flesh into the steaming milk. Puree with an immersion blender until smooth. (Alternatively, transfer to a blender and puree just until smooth, then return to the pot; use caution when pureeing hot liquids.)

- Add cheese, mustard, salt and pepper and stir until the cheese melts. Add the pasta and peas to the sauce and stir to coat. Transfer to the prepared baking dish. Combine breadcrumbs and oil and sprinkle on the pasta. Broil on the upper rack until the top is lightly browned and crispy, 1 to 2 minutes.

All ingredients can be found at local ShopRite! You can order ingredients for pickup or delivery here

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