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Food

Heart Healthy Recipes

Tulsa Health Department’s It’s All About Kids dietitians Megan and Melissa hosted a Healthy Heart Demo and made turkey meatloaf, chicken and dumplings and dark chocolate peanut butter and banana sandwich cookies.

To view this Facebook Live Cooking Class, click here. For a pdf printable file of recipes, click on titles below.

Turkey Meatloaf

Ingredients
• ½ pound mushrooms, cleaned
• 1 large onion, rough cut
• 2 cloves garlic, peeled
• 1 Tbsp. olive oil
• 1/3 cup skim milk
• 1 cup oatmeal
• 2 large eggs
• 1 ¼ pound ground turkey, 92% lean
• 1 Tbsp. Worcestershire sauce
• 1 tsp. salt
• ½ tsp. black pepper
• ½ cup canned diced tomatoes
• 2 tsp. Italian seasoning

Directions
1. Preheat oven to 400˚F. Line a rimmed baking sheet with parchment.
2. Place mushrooms, onion and garlic in bowl of food processor. Pulse until well chopped. You want the pieces to be similar to ground meat.
3. Place 1 Tbsp. olive oil in nonstick skillet over medium heat. Once oil is heated, about 1-2 minutes, pour in mushroom mixture and sauté until the mushrooms have released their liquid and it has mostly evaporated, about 10 minutes. Once the liquid is mostly evaporated remove from heat and allow to cool enough that you can handle it with clean bare hands.
4. While mushrooms are sautéing mix the milk and oatmeal and let sit until the mushrooms mixture is ready.
5. In a large bowl place the ground turkey, eggs, Worcestershire sauce, salt and pepper. With clean hands mix until everything is well incorporated. Add oatmeal mixture and mix until well incorporated. Add cooled mushroom mixture and mix until well incorporated.
6. Once all the ingredients are well incorporated place the mixture on the prepared baking sheet and form into a loaf or football shape.
7. Place in preheated oven for 30 minutes.
8. Once the meatloaf is in the oven and you have washed your hands and cleaned up all the raw turkey items you can make your tomato sauce.
9. To make tomato sauce place canned diced tomatoes in food processor with the Italian seasoning. Puree until smooth.
10. When the 30 minutes is up, remove your meatloaf from the oven, spread the tomato sauce on the top and then return your loaf to the oven for 20 minutes more, or until the loaf reads an internal temperature of 170˚.

 

Chicken and Dumplings

Ingredients
• 2 pounds cooked chicken, shredded
• 2 cups carrots, cut into rounds
• 1 large onion, diced
• 2 cups celery, cut about the same size as the carrots
• 1 Tbsp. Olive oil
• 8 cups no salt added chicken broth
• Water as needed
• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 1 Tbsp. baking soda
• 1 tsp. baking powder
• ¼ tsp. salt
• ¼ tsp black pepper
• 1 tsp. dried thyme
• 6 Tbsp. unsalted butter, melted
• 1 ½ to 2 cups skim milk

Directions
1. Heat oil in a large stock pot or dutch oven over medium-high heat. Once shimmering add carrot, onion, and celery. Sauté until onion begins to turn translucent; about 3-5 minutes.
2. Add chicken broth and chicken. Add up to 2 cups of water as needed to ensure all chicken and vegetables are well covered. Increase heat and bring to a boil.
3. While broth mixture is coming to a boil, make mixture for dumplings:

Melt 6 Tbsp. unsalted butter and set aside to cool.
In a large bowl, combine whole wheat flour, all-purpose flour, baking powder, baking soda, salt, pepper and thyme. Mix well.
Add melted butter to flour mixture and stir with a fork until well incorporated.
Slowly add milk and stir mixture with fork until mixture comes together into a single ball. This could take 1 ½ – 2 cups of milk.
Once mixture has come together, drop spoonfuls into the boiling broth mixture. You should end up with about 16 dumplings.

4. After all of the dumpling mix has been dropped into the boiling broth, cover and reduce heat to low.
5. Simmer covered for 15 – 20 minutes until dumplings are cooked through.

 
Dark Chocolate Peanut Butter and Banana Sandwich Cookies

Ingredients
• 2 medium to large bananas
• 1 cup dark chocolate chips
• ¼ cup smooth peanut butter

Directions
1. Place parchment paper on a rimmed baking sheet.
2. Peel bananas and slice into 32 coins
3. Place 16 coins on the parchment lined baking sheet
4. Place ¼ cup of peanut butter into a plastic baggie and snip a bottom corner off to make a piping bag.
5. Pipe a small amount of peanut butter onto each of the 16 coins on the parchment. Top each coin with the other 16 pieces of banana to make a sandwich.
6. Place baking sheet into freezer for at least 1 hour.
7. Once sandwiches are frozen, melt chocolate. You can either do this in the microwave or using a double boiler.

If melting chocolate in the microwave:
• Microwave on high for 30 seconds; stir well. Continue to heat in 5 second increments, stirring in between, until chocolate is melted.

If melting chocolate using a double boiler:
• Place a sauce pan with 2 – 4 cups of water on a stove top. Put a glass, heat resistant, bowl on top of the sauce pan. Make sure the water is not touching the
bowl.
• Turn heat on high to bring water to a boil. Place chocolate in the glass bowl. As the water boils, the trapped steam will heat the bottom of the bowl and melt the chocolate. Stir chocolate until it is a smooth consistency.

8. Once your chocolate is melted, drop one frozen sandwich into the chocolate and use a fork to make sure it is completely covered. Remove from chocolate with a fork and place back on the baking sheet. Repeat to cover all 16 sandwiches.
9. Place sheet with chocolate covered sandwiches in the freezer for at least 2 hours to completely freeze. Once completely frozen, sandwiches can be removed from the baking sheet and stored in a plastic zip top bag in the freezer.

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