Individual Turkey Shepherd's Pie

1 tablespoon olive oil
2 cloves garlic, minced
1 carrot, shredded

1 small onion, chopped
1 lb ground turkey
1 teaspoon finely chopped fresh thyme leaves
4 tablespoons ketchup
2 cup low-sodium chicken broth
4 teaspoons flour
½ cup frozen peas, thawed

½ c frozen corn, thawed
Kosher salt and freshly ground black pepper
1 pound red-skinned potatoes, cubed
½ cup warm 2-percent milk
1 cup grated sharp Cheddar
1 scallion, chopped
Nonstick cooking spray

Place the potatoes in a medium pot and cover with cold salted water. Bring to a boil and continue to cook until tender when pierced with a knife.

Meanwhile, heat the oil in a medium skillet over medium-high heat. Add the garlic, carrots and onions and cook until tender and beginning to brown, 5 minutes. Add the turkey and thyme and continue to cook, breaking up with a spoon, until the turkey is cooked through and lightly browned. Stir in the ketchup and cook until lightly caramelized. Stir the broth and flour together in a small bowl until smooth and then pour into the skillet. Cook, until thickened, 2 minutes.

Preheat the oven to 425F.  Drain the potatoes and return to the pot over low heat. Add the milk, cheese and scallions and mash until smooth. Season with salt and pepper.

Stir the peas and vegetables into the turkey mixture and let simmer for about 5 minutes before removing from the heat and dividing among four 8-ounce ramekins.

Transfer the filled ramekins to a rimmed baking sheet and evenly top with the mashed potatoes. Lightly mist with nonstick cooking spray and bake until the potatoes are lightly browned and the turkey filling is bubbly around the edges, about 15 minutes.

Improvised Fettucine Alfredo

1 TBS butter
1 clove garlic, minced
1 teaspoon lemon juice
2 teaspoons all-purpose flour
2 c milk
¾ tsp Kosher salt
8 oz bowl cream cheese
3 slices sharp cheddar cheese

3 sticks mozzarella string cheese
3 TBS chopped fresh parsley
1 lb fettuccine
Freshly ground pepper

Boil the water for the fettuccine; cook until al dente about 7-8 minutes.

Melt the butter in a skillet over medium heat. Add the garlic and lemon juice and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon for one minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the cheeses; stir until melted, about five minutes on low-medium heat. Stir in the chopped parsley and simmer until fettuccine is ready.  Serve sauce over pasta.

White Chicken Chili

1 T olive oil
1 lb chicken breasts, boneless and skinless, diced into 1-inch cubes
1 onion, diced
3 cloves garlic, grated
1 t salt
1 t ground cumin
1/2 t chili powder
1/8 t cloves, ground
1/8 t cayenne pepper
2 (15.5 oz cans) cannellini (white kidney) beans, drained and rinsed
28 oz chicken stock, low sodium
2 c corn, frozen
2 (4 oz cans) green chilis
¾ c shredded monterey jack cheese

Heat oil in a heavy saucepan over medium heat. Add chicken and onion. Cook until chicken is no longer pink, about 5-7 minutes. Add garlic cloves and spices, continue to cook for 1-2 minutes. Add beans and stock. Stir and simmer for 25 minutes. Add corn and green chilis , continue to simmer for 5 minutes.  Serve with 1 tablespoon of cheese per cup of soup.
If you prefer a thicker chili, puree 1/4 of the soup before you add the corn.                 

Chicken Parmesan Rollatini

1 cup fat-free low-sodium chicken broth
1 clove garlic, thinly sliced
1 14.5-ounce can crushed San Marzano or fire-roasted tomatoes 5 or 6 fresh basil leaves, torn into small pieces
Kosher salt and freshly ground pepper
4 thin (1/8-inch-thick) chicken cutlets (4 ounces each)
1/4 cup chopped fresh parsley
6 ounces shredded part-skim mozzarella cheese (about 1 cup)
1/4 cup grated parmesan cheese
1/4 cup breadcrumbs
1 large egg white
Cooking spray
Instant polenta or pasta, for serving

Position a rack in the upper third of the oven and preheat to 450 degrees F. Cook the broth, garlic, tomatoes and basil in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt and pepper. Cover to keep warm.

Season the chicken with salt and pepper; place smooth-side down on a work surface. Sprinkle with the parsley and mozzarella. Starting at the short end, roll up to enclose the filling. Secure with a toothpick.

Mix the parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat until foamy.

Mist a cast-iron skillet with cooking spray. Dip the chicken rolls in the egg white, then coat with the breadcrumb mixture. Place in the skillet, seam-side down. Sprinkle with any remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 20 minutes. Serve with the tomato sauce, and polenta, or over pasta.                                                                                                                                                     

Pork Tenderloin with Seasoned Rub

1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried thyme
Salt
1 1/4 pounds pork tenderloin
1 tablespoon olive oil
1 teaspoon minced garlic

Preheat the oven to 450 degrees F.

In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning. This will be used as a rub to ensure the pork is well seasoned throughout. Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin.

In a large skillet over medium-high heat, add the olive oil and heat. Add the minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve.