Turkey & Kale Whole Wheat Pasta Bake

I mentioned in my most recent monthly recap that I've been having to make a lot of quick and easy meals lately, often just throwing together whatever I can find in my fridge or pantry.  This sometimes means that my meal is missing a key component though, like a protein or vegetables.

But when I know I have a busy week ahead and I actually take the time to make sure I have something more substantial but also healthful around to eat, this turkey and vegetable pasta bake is usually my go-to meal!

This easy pasta dish is made by tossing together some whole wheat pasta, sauteed veggies (including onion, mushrooms, and kale) and seasonings, lean ground turkey, canned tomatoes, and just enough cheese, then baking it in the oven, which is the most time consuming (but hands-off) part. 

You end up with a well-balanced meal with plenty of whole grains, fiber, protein, and nutrients, that's hearty and filling!  I've reduced the amount of cheese that I used when I first made this dish (so it has much less than many baked pasta dishes) and find there's still plenty of cheese to satisfy me.  And if you're vegetarian, I think you could easily throw in some black beans or chickpeas instead of the turkey for added protein.

I love that this is a baked pasta because I can just cover the dish with saran wrap and throw it in the fridge, then I can easily cut out a square of pasta to throw in a container for lunch the rest of the days of the week.  The pictures I took here were right after this pasta came out of the oven; it does firm up afterwards.

I've made this many times already and I'm sure I'll make it many more times until I get sick of it :)  If you have any great go-to meals to have around for busy weeks, feel free to share as I'm finding I need them more and more!

Turkey & Kale Whole Wheat Pasta Bake

Adapted from ifoodreal

Serves 6-8

Ingredients:

1 (375g or 13oz) box of whole wheat penne, rotini, or fusilli

1 teaspoon olive oil

1 lb lean ground turkey

2 cloves garlic, minced

1 yellow onion, chopped

2 cups sliced white or cremini mushrooms

4 cups (packed) chopped kale

1 (28oz) can crushed tomatoes  (I don’t use the whole can; maybe around 3 cups) OR 1 jar of your favourite pasta sauce (I've used this one)

1 (14oz) can diced tomatoes (I usually use a seasoned variety)

1 tablespoon Italian seasoning

Salt and pepper

1/2 teaspoon crushed red pepper flakes

2 cups shredded part-skim mozzarella cheese

1/4 cup grated parmesan cheese

Directions:

Preheat oven to 375°F.  Bring a large pot of water to a boil and cook pasta to al dente, according to times on package directions.  I’ve used penne, rotini, and fusilli for this before and all work fine.  Drain when finished.

Meanwhile, heat oil in a large saucepan over medium-high heat.  Add turkey, season lightly with salt and pepper, and use a wooden spoon to break it up as you cook, letting cook until evenly browned (around 5 minutes).  Remove turkey and set aside in a bowl.  Using the same saucepan, add your garlic and onion and cook until slightly softened for a few minutes.  You can add a small amount of oil to the pan first if needed.  Add mushrooms and continue to cook until mushrooms are browned, another 5-7 minutes.  Add the kale and cook until wilted, stirring often.  Add the cans of tomatoes, Italian seasoning, red pepper flakes, a pinch each of salt and pepper or to taste, along with the turkey and the cooked pasta to the pan.  Stir and let cook over low-medium heat for a few minutes.  Add half of the mozzarella cheese (1 cup) and all of the parmesan cheese and stir.

Spray a 9x13 glass baking dish with non-stick cooking spray.  Pour the pasta mixture into the pan and top with remaining mozzarella cheese (1 cup).  Cover with aluminum foil and bake in preheated oven for 25-30 minutes.  Remove foil and bake for another 3-5 minutes.  Remove from oven and let sit for at least 5 minutes before serving (this is important!).

*Note: If you want to use spinach instead of kale, use about a 5oz container of baby spinach and stir in to the mixture when you add the turkey and pasta.

Roasted Tomato and White Bean Soup

So I have one piece of disappointing (but not bad) news and two pieces of good news to share. The not-so-good news is that I’ve been super busy lately and this is the only recipe I have to share with you guys this week. I feel like I've been cooking a lot, but I’ve just been making easy meals (like egg sandwiches), or things that just aren’t special enough to share on the blog (like a mushroom bolognese dish that didn’t work out that well), or things that I’ve already shared before (like this tuna pasta I just made a big batch of!)

Now the good news is that I have a ton of recipe ideas that I want to try out (especially when it comes to holiday baking!), I just need to find the time!

And the second piece of good news is that this one recipe I do have to share this week is really good!

This is a warm and comforting winter soup with a rich flavour from the roasted tomatoes, and the added health benefits of protein and fibre from the addition of white beans. When I first saw this recipe, I pictured a smooth and creamy soup where the beans would be like an undetectable replacement for heavy cream. Mine didn’t turn out quite like that – I could still taste the beans and they gave the soup more of a chunky than smooth texture – but I actually liked it better that way!

Roasting the tomatoes and garlic takes some time, but very little effort, so it’s worth it! I highly recommend eating this with lots of grated parmesan cheese and a loaf of hearty bread for soaking up every last drop from the bowl!

Roasted Tomato & White Bean Soup

Adapted from Clean Eating Magazine, October 2012

Serves 2-4, depending on desired serving size

Ingredients:

Cooking spray
1 medium yellow onion, peeled and quartered
1-1/2 pounds roma (plum) tomatoes, halved lengthwise
Salt and pepper
1 head garlic
1 (19 fl oz) can cannellini beans, rinsed and drained
2 cups low sodium chicken or vegetable broth, divided
1/2 teaspoon dried Italian seasoning
1 bay leaf
1/2 teaspoon kosher salt
1/4 teapsoon ground pepper
1/2 teaspoon sugar
Grated parmesan cheese for topping, if desired

Directions:

Preheat oven to 400°F. Line a baking sheet with aluminum foil and lightly spray with non-stick cooking spray. Spread onion and tomatoes, cut side up, in a single layer on the baking sheet. Spray with cooking spray and season with salt and pepper. Cut the tops off the head of garlic so the cloves are exposed, spray with cooking spray, and wrap with foil into an enclosed packet. Add foil packet to the baking sheet with the onions and tomatoes, and bake everything together for one hour. Set aside to cool for 10 minutes once done.

Add the roasted onion, tomatoes, and garlic (squeeze out the cloves from the skins) to a food processor and blend until smooth. Transfer to a medium saucepan.

Add beans and 1 cup stock to the food processor and blend until smooth. Add to the saucepan that holds the tomato mixture, and add the remaining 1 cup stock. Add seasonings (Italian seasoning, bay leaf, salt, pepper, sugar), bring to a boil, then reduce heat to low, cover and simmer gently for 20 minutes.

Remove bay leaf, and serve warm, with lots of grated parmesan cheese if desired (though recommended!)

*Note that if you really want a smooth texture for the soup, you may be able to achieve that by using a blender instead of the food processor, but you may have to blend in batches.

Buffalo Chicken Burgers

I had a great long weekend this past weekend, including a Canada Day party, fireworks, plenty of time in the sun relaxing with family and Ryan, and lots of great food!  The best thing I ate this weekend had to be these buffalo chicken burgers that are one of Ryan and my favourite meals.  And with 4^th of July barbecues likely in store for many of my American readers tonight and tomorrow, I thought this would be a great recipe to share today!

These are ridiculously easy to make, and Ryan and I always love them every time we make them.  We’re both big fans of anything buffalo wing flavoured, so infusing that flavour into a juicy homemade chicken burger with fresh toppings and lots of sauce makes for a pretty amazing dinner, and so much better than any storebought frozen chicken burgers, which we have not had good experiences with!

I know the pictures of this burger don’t do it justice, but this was one of those times when I just wanted to eat my dinner while it was still hot, without having to worry about styling it, finding good lighting to photograph it in, taking a million shots to get the best angle, and then reheating it before eating because by that time it would be ice cold.  Instead, I took a few quick pictures right before I ate it, so they’re not great but at least you know I didn’t spend forever making my burger look as pretty as possible but not at all how it would look in real life.  What you see is what you get!  (Well, except that when I took the pictures, I’d forgotten to add the extra buffalo sauce, which for me is a must!)

If you’re looking for a new and exciting way to eat chicken burgers this summer, or a healthier alternative to a beef burger, give these a try!  If you’re a buffalo wing fan, you won’t be disappointed! 

And happy Independence Day to my friends south of the border!

Buffalo Chicken Burgers

Adapted from How Sweet It Is

Serves 4

Note: I have made these many times as both chicken and turkey burgers - both work!

Ingredients:

For the burger patties:

1 lb (450g) ground lean or extra-lean chicken (or ground lean turkey may also be used!)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon italian seasoning
1/2 teaspoon paprika
1/4 cup buffalo wing sauce or Frank's red hot sauce
1/4 cup breadcrumbs
1/4 cup grated parmesan cheese

For the rest of the burgers:
4 whole wheat burger buns
Lettuce
Tomato
Buffalo sauce
Low-fat ranch or blue cheese dressing
Cheddar cheese (optional)

Directions:

Mix up all ingredients for the chicken (or turkey) patties in a large bowl (using a fork, potato masher, or clean hands) until well blended, but being careful not to overmix. Form into four patties and press a small indentation in the center of each patty. Always be sure when making burger patties not to press hard on the meat or you will end up with tough patties - be as gentle as possible with every step!

If cooking on the barbecue: Preheat grill to medium to medium-high heat and lightly oil or spray. Grill for 4-5 minutes per side, or until the internal temperature reaches 165°F. In the last couple minutes of cooking, place cheese on burger to melt, if desired.

If cooking on the stovetop: Preheat two large non-stick skillets over medium-high heat. Cook the patties in the skillets for about 8-10 minutes total, flipping halfway, until cooked through. In the last couple minutes of cooking, place cheese on burgers to melt, if desired.

Place burgers on buns and top with lettuce, tomato, and desired sauces.

I like to serve these with baked sweet potato fries or as pictured above, Emeril Lagasse's oven baked parmesan paprika fries.