EGG ROLL IN A BOWL

THIS FAST, HEALTHY VERSION OF AN EGG ROLL (IN A BOWL!) HAS SERIOUS POTENTIAL TO BECOME YOUR NEXT WEEKNIGHT FAVORITE.

INGREDIENTS

• 1 tbsp (15 mL) canola oil
• ½   onion
• 1 lb. (450 g) ground turkey sausage or pork sausage
• 1   red bell pepper
• 2 pkg (14 oz./397 g each) coleslaw mix
•  Optional: cooked white or brown rice
•  Optional: chow mein noodles or sesame sticks

• 2   green onions
• 3 tbsp (45 mL) reduced-sodium & gluten-free soy sauce
• 1 tbsp (15 mL) honey
• 1–2 tsp (5–10 mL) Sriracha or other hot sauce

DIRECTIONS

1. Heat the oil in the 12″ (30-cm) Nonstick Skillet  over medium heat for 3–5 minutes. Cut the onion into chunks and chop in the Manual Food Processor
2. Add the onion and sausage to the skillet. Cook for 5–7 minutes, using the Mix ‘N Chop to break the sausage into pieces.
3. Cut the top off of the bell pepper, then remove the seeds and veins with the Scoop Loop^®. Finely chop the bell pepper in the processor. Add the bell pepper and coleslaw to the skillet and stir well. Cover and cook for 5–6 minutes. (The mixture will cook down.)
4. For the sauce, add the green onion to the processor; finely chop. Add the soy sauce, honey, and Sriracha; process until combined.
5. Pour the sauce into the skillet. Cook, uncovered, for 1–2 minutes, or until evenly combined and heated through.
6. Place rice into bowls and top with the mixture. Top with chow mein noodles or sesame sticks, if desired.

Yield:

• 6  servings

Nutrients per serving:

U.S. nutrients per serving: Calories 180, Total Fat 6 g, Saturated Fat 1.5 g, Carbohydrate 14 g, Cholesterol 55 mg, Sodium 810 mg, Fiber 4 g, Sugars 5 g, Protein 17 g

Cook’s Tips:

Instead of the coleslaw mix, you can use 1 small head of cabbage and 2 medium grated carrots. Cut the cabbage with the Simple Slicer on the No. 2 setting. In step 3, cook for an additional 3–5 minutes.

CHICKEN SAUSAGE WITH PEPPERS

THIS BASIC RECIPE IS EASY AND DELICIOUS, BUT THE BEST PART IS HOW VERSATILE IT IS: SERVE IT OVER RICE OR PASTA, PUT IT IN BUNS, OR JUST EAT IT PLAIN!

INGREDIENTS

• 1   onion
• 3   bell peppers in different colors
• 2 medium zucchini
• 4   links precooked chicken sausage
• 2 tbsp (30 mL) olive oil

• 1 can (8 oz. or 213 mL) tomato sauce
• ½ tsp (2 mL) dried oregano
• ¼ tsp (1 mL) salt
• ¼ tsp (1 mL) red pepper flakes
• 1   garlic clove, pressed
•  Optional: fresh chopped parsley, mozzarella cheese

DIRECTIONS

1. Slice the onion with the Simple Slicer on the No. 3 setting. Place the slices into a large bowl.
2. Cut off the tops of the bell peppers and remove the seeds and veins with the Scoop Loop^®. Cut the peppers into quarters and slice with the Quick Slice. Place the slices into the bowl with the onion.
3. Preheat the Nonstick Double Burner Grill over medium-high heat for 3–5 minutes.
4. Use the Quick Slice to slice the zucchini and chicken sausage. Add the zucchini and oil to the bowl and toss to coat.
5. Add the vegetables to the pan. Cook for 6–8 minutes, turning occasionally, until the vegetables soften and grill marks appear.
6. Combine all the sauce ingredients in the 1 qt. (1-L) Micro-Cooker^®. Microwave, covered, on HIGH, for 1–2 minutes or until hot.
7. Push the vegetables to one side of the pan. Add the sausage and cook for 3 minutes, turning occasionally, until grill marks appear.
8. Combine the sausage, pepper mixture, and sauce in the Large Serving Bowl (see cook’s tip). If desired, top with parsley and mozzarella cheese.

Yield:

• 4  servings

Nutrients per serving:

U.S. nutrients per serving: Calories 260, Total Fat 15 g, Saturated Fat 3 g, Cholesterol 65 mg, Sodium 900 mg, Carbohydrate 15 g, Fiber 5 g, Sugars 8 g, Protein 19 g

BROCCOLI-CHEDDAR CHICKEN NUGGETS

THESE NUGGETS WILL MAKE KIDS AND PARENTS HAPPY WITH THE ADDITION OF BROCCOLI IN THE COATING!

INGREDIENTS

• 3 oz (90 g) broccoli florets (about 1 1/2 cups/375 mL)
• 3 oz (90 g) cheddar cheese (3/4 cup/175 mL grated)
• 1/2 cup (125 mL) dry garlic and herb bread crumbs
• 1 1/2 lbs (700 g) boneless, skinless chicken breasts
• 1 tbsp (15 mL) flour
• 1/4 tsp (1 mL) salt
• 1   egg white
•  Canola oil for brushing pan

• 1/2 cup (125 mL) 2% plain low-fat Greek yogurt
• 2 tbsp (30 mL) Dijon mustard
• 1 1/2 tbsp (22 mL) honey

DIRECTIONS

1. Preheat oven to 450°F (230°C). Place broccoli in Manual Food Processor and process until finely chopped.
2. Using Microplane® Adjustable Course Grater, grate cheese. Add ½ cup (125 mL) of the cheese and bread crumbs to processor; process until cheese is finely chopped and mixture is combined.
3. Cut chicken into bite size pieces and place into Classic Batter Bowl. Add flour and salt; mix to coat chicken.
4. In a small bowl, whisk egg white and add to batter bowl. Mix until chicken is coated.
5. Pour broccoli mixture into large resealable plastic bag. Add chicken. Squeeze out as much air as possible; knead and shake to mix. 
6. Brush bottom of Large Bar Pan with oil using Chef’s Silicone Basting Brush. Place chicken onto pan. Separate pieces into an even layer. 
7. Bake 11-13 minutes or until internal temperature reaches 165°F (74°C). Sprinkle with remaining cheese; cook 1 more minute or until melted.
8. Combine dipping sauce ingredients in a small bowl. Serve with chicken.  

Yield:

• 6  servings

Nutrients per serving:

Calories 270, Total Fat 8 g, Saturated Fat 4 g, Cholesterol 90 mg, Sodium 640 mg, Carbohydrate 15 g, Fiber 1 g, Protein 32 g

Cook’s Tips:

Save the broccoli stalks and slice in Simple Slicer on #1 setting. Use as dippers or add to salads, soups or stir-fries!

ZUCCHINI NOODLE CARBONARA

INGREDIENTS

• 4 medium zucchini, ends trimmed
• 2 slices bacon
• 2   garlic cloves, pressed
• ¼–½ tsp (1–2 mL) red pepper flakes
• ⅔ cup (150 mL) half-and-half
• 1 tbsp (15 mL) cornstarch
• 1 cup (250 mL) frozen peas
• 1 oz (30 mL) fresh Parmesan cheese
• ¼ tsp (1 mL) salt
• ⅛ tsp (0.5 mL) black pepper

DIRECTIONS

1. Spiralize the zucchini using the fettuccine blade on the Veggie Spiralizer, trimming the noodles with the Kitchen Shears. Place the zucchini in a large bowl and squeeze out any excess liquid with paper towels.
2. Dice the bacon. Cook the bacon in the 12″ Nonstick Skillet over medium heat for 4–5 minutes, or until it’s slightly crispy, stirring occasionally. Add the garlic and red pepper flakes and cook for 30 seconds.
3. Add the zucchini noodles and cook for 3–4 minutes to soften, stirring occasionally.
4. Whisk the half-and-half and cornstarch in a small bowl. Pour the mixture into the skillet and mix well with the Large Chef’s Tongs. Add the peas and cook for 3–4 minutes, or until the sauce starts to thicken slightly.
5. Grate the Parmesan with the Microplane^® Adjustable Fine Grater. Add the Parmesan, salt, and pepper to the skillet and mix well.
6. Remove the skillet from the heat and let it stand for 3–5 minutes to thicken.

Yield:

• 4  servings

Nutrients per serving:

U.S. Nutrients per Serving (1 cup/250 mL): Calories 210, Total Fat 13 g, Saturated Fat 6 g, Cholesterol 30 mg, Sodium 380 mg, Carbohydrate 15 g, Fiber 3 g, Sugars 6 g, Protein 10 g

Cook’s Tips:

Freeze the leftover zucchini disks in a resealable plastic bag. You can grill them, add them to a soup, or make breaded baked zucchini. To make your own breaded baked zucchini, dip the disks in a whisked egg white, then coat them with panko bread crumbs and grated Parmesan cheese. Bake at 400°F (200°C) for 20–25 minutes, or until lightly browned.

BROCCOLI CRUST PIZZA

THIS GREEN PIZZA HAS A BROCCOLI AND ALMOND FLOUR CRUST THAT’S TOPPED WITH FRESH MOZZARELLA, AVOCADO, RED ONION, AND ARUGULA. LEMON JUICE KEEPS THE FLAVORS BRIGHT. 

INGREDIENTS

• 12 oz. (350 g) broccoli florets
• 2½ oz. (75 g) fresh Parmesan cheese (about 1¼ cups/300 mL grated)
• 3 oz. (90 g) oz. (90 g) mozzarella cheese (about ¾ cup/175 mL grated)
• 3   garlic cloves
• 1   egg
• ½ cup (125 mL) almond flour
• ¼ tsp (1 mL) salt
• ¼ tsp (1 mL) black pepper

• 8 oz. (250 g) fresh mozzarella cheese
• 1   avocado, pitted
• ¼ medium red onion
• ¼   cup (50 mL) prepared pesto (see cook’s tip)
• 1 cup (250 mL) arugula
• ½   lemon

DIRECTIONS

1. Preheat the oven to 425°F (220°C). Place parchment paper onto the Rockcrok^® Grill Stone or White Large Round Stone.
2. Place the broccoli florets into the Manual Food Processor and process until very finely chopped.
3. Add the broccoli to a medium mixing bowl and microwave, covered, on HIGH, for 2 minutes. Remove the bowl from the microwave.
4. Use the Microplane^® Adjustable Coarse Grater to grate the Parmesan and mozzarella. Press garlic with the Garlic Press. Add the cheeses and remaining crust ingredients to the bowl and stir until combined.
5. Place the broccoli mixture onto the stone and spread it evenly, leaving a ½” (1.25-cm) border (see photo in cook’s tip). Bake for 20–22 minutes, or until the crust is lightly browned.
6. Slice the mozzarella and avocado with the Quick Slice. Slice the onion with the Simple Slicer on the No. 1 setting. Top the broccoli crust with pesto, cheese, arugula, avocado, and onion. Use the Citrus Press to juice the lemon over the pizza.

Yield:

• 6  servings

Nutrients per serving:

U.S. nutrients per serving: Calories 200, Total Fat 14 g, Saturated Fat 3.5 g, Cholesterol 35 mg, Sodium 420 mg, Carbohydrate 9 g, Fiber 4 g, Sugars 2 g, Protein 11 g

Cook’s Tips:

To make your own pesto, place 2 cups (500 mL) of basil, ¼ cup (50 mL) of pine nuts, and 1 peeled garlic clove in the Manual Food Processor and process until finely chopped. Add ⅓ cup (75 mL) of olive oil, 1 oz. (30 g) of grated Parmesan cheese, ⅛ tsp (0.5 mL) of salt, and ⅛ tsp (0.5 mL) of black pepper. Process to the desired consistency, removing the lid and scraping down the sides of bowl as needed.