Earth Day is coming up and it’s always a good time to think about how we can reduce our impact on the environment. One way to cut down on your environmental foot print is to eat less meat.
If you’re looking for a meat alternative that is still packed with protein, one option is walnuts. Here from Coborn’s to show us a few different recipes with walnuts, we have supermarket dietician Emily Parent!
Meat, vegetables, noodles and seasonings are prepped ahead and transported in large canning jars. Add hot water just before serving for a fast desk side lunch. This recipe makes 2 jars for 2 lunches during the week.
2 C. Thin Rice Noodles, lightly broken
1/2 C. Matchstick Carrots
1/2 C. Sliced Green Onions
1 Medium Head Baby Bok Choy, sliced, about 2 cups
2 Tbsp. Less Sodium Teriyaki Sauce
1/2 tsp. Ground Ginger
3 Packets of Sodium-Free Granulated Chicken Bouillon
1 C. Cooked Chicken Breast, diced
1/2 C. California Walnuts, toasted and coarsely chopped
1/4 C. Fresh Cilantro Leaves, lightly packed
2-1/2 C. Boiling Water
Sriracha sauce and additional low sodium teriyaki sauce (optional)
- Place equal amounts of rice noodles, carrots, green onions, bok choy, teriyaki sauce, ginger, bouillon, chicken, walnuts and cilantro into two 1-quart size canning jars, in that order.
- Pour 1-1/3 cups boiling water into each jar and screw on cover. Tip jar over several times to mix ingredients. Let stand for 5 minutes, shaking up and down occasionally to mix ingredients.
- Remove lid and stir with a fork. Microwave for 30 to 60 seconds if ingredients aren’t hot enough.
- Serve with additional sriracha sauce for a bit of heat and extra teriyaki sauce, if desired.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
This lighter take on a teriyaki noodle bowl is a quick and easy crowd-pleasing meal, perfect for weeknight dinner. Featuring thinly sliced strips of pork tenderloin, bell peppers, matchstick carrots, spiral zucchini noodles and walnuts all tossed in a simple teriyaki sauce.
2 Tbsp. Sesame Oil, divided
4 Cloves Garlic, minced and divided
1 lb. Lean Pork Tenderloin, trimmed of visible fat and cut into ½-1-inch thick strips
1 Medium Red Bell Pepper, chopped
1-1/4 C. Shredded or Matchstick-cut Carrots (about 4 ounces)
1 C. Chopped Walnuts
1 lb. Prepared Zucchini Noodles
1/4 C. Lower Sodium Teriyaki Sauce, with 1 Tbsp. water mixed in
1/4 C. Chopped Green Onion Tops
- Heat 1-1/2 teaspoons sesame oil in a large skillet over medium-high heat until hot. Add half of the minced garlic cloves and half of the pork; cook and stir 5 minutes, or until browned and 145°F. Set aside. Repeat with 1-1/2 teaspoons sesame oil, remaining half of minced garlic cloves and pork; set aside.
- To the same skillet, over medium-high heat, add remaining 1 tablespoon sesame oil, bell pepper, carrots and walnuts; cook and stir until vegetables are tender; about 3-5 minutes.
- Reduce heat to low; add zucchini noodles, pork and combined teriyaki sauce and water to the skillet; use tongs to coat mixture evenly with sauce; cook 5 minutes until heated through. Garnish with green onions and serve.
Prep Time: 30 minutes
Cook Time: 1 hour, 5 minutes
Total Time: 1 hour, 35 minutes
1 C. of Assorted Sliced Mushrooms
1 C. California Walnuts
2 Tbsp. Olive Oil, plus additional for brushing surface
1/2 C. Finely Chopped Yellow Onion
3 Cloves Garlic, minced
1/2 C. Finely Chopped Roasted Red Pepper
1/2 C. Tomato Sauce or Puree
1 Tbsp. Soy Sauce
1/2 tsp. Pepper
1 tsp. Onion Powder
1 tsp. Smoked Paprika
1 tsp. Ground Cumin
1 tsp. Dried Oregano
1/2 tsp. Red Pepper Flakes
16 Small Empanada Skins or 4-inch Puffed Pastry or Pie Dough Circles*
Cilantro Lime Yogurt Sauce
2/3 C. Plain Greek Yogurt
1/2 of a Small Bunch Cilantro Leaves
1 Tbsp. Olive Oil
Juice of 1 lime
1/4 tsp. Sea Salt
1/4 tsp. Pepper
1 Clove Garlic, minced
*A 14.1-oz. packaged of refrigerated pie dough will yield 16 circles.
- Place mushrooms in a food processor and process until finely ground. Remove and add walnuts; process until finely ground.
- Heat olive oil in a large skillet over medium heat. Add mushrooms, walnuts and onion; cook for 10 minutes or until the mixture is nicely browned and all liquid has evaporated, stirring frequently. Stir in garlic.
- Add red pepper, tomato sauce, soy sauce and seasonings. Cook and stir for 5 minutes over medium heat. Set aside to cool.
- Preheat oven to 350°F and line a baking sheet with parchment paper. Lay dough circles on a flat surface and spoon equal amounts of filling into the center of each. Brush the edges with a little water and fold in half. Crimp with a fork to seal in filling and place on baking sheet. Brush lightly with olive oil and bake for 20 to 25 minutes or until crisp and golden brown.
- While empanadas are baking, place all dressing ingredients in a small blender or food processor and puree until smooth, or place ingredients in a deep bowl and puree with a stick blender.
- Serve warm empanadas with yogurt sauce.
Yield: 8 persons
Serving Size: 2 Tacos
1/2 Cup Fresh Lime Juice
1 1/2 tsp Sugar
2/4 tsp Salt
8 Radishes, thinly sliced
2 Medium Jalapeno Peppers, thinly sliced
1 Large Clove Garlic, thinly sliced
California Walnut Chorizo
1 1/2 Cups (15oz) Black Beans, rinsed and drained
2 Cups Walnuts
3 Tbsp. Olive Oil, divided
1 Tbsp. White Vinegar
1 Tbsp. Smoked Paprika
1 Tbsp. Ancho Chili Powder
1 tsp Dried Oregano
1 tsp salt
1 tsp Ground Chipotle
1 tsp Ground Cumin
1 tsp Ground Coriander
- Stir together lime juice, sugar and sea salt in a small bowl. Stir in radish, jalapeno and garlic slices and let stand for 30 minutes to pickle.
- Meanwhile, to prepare “chorizo” crumble, place walnuts and beans in a food processor; pulse until coarsely chopped.
- Add 2 tablespoons oil and remaining crumble ingredients to food processor and pulse again until mixture is finely chopped and resembles ground meat, stirring several times and moving the mixture from the bottom of the food processor bowl to the top to evenly mix.
- Heat 1 tablespoon oil in a very large nonstick skillet over medium heat. Add “chorizo” mixture to skillet and cook for 10 minutes or until mixture is nicely browned and resembles ground meat, stirring frequently. (May be prepared several days ahead and stored tightly covered in the refrigerator.)
- Brush each tortilla lightly with oil or coat with cooking spray. Cook briefly on a griddle or skillet over medium-high heat to brown on both sides, keeping warm in foil until all tortillas are cooked.
- Remove pickled vegetables from liquid and discard garlic slices. Fill each tortilla with equal amounts of “chorizo” and pickled vegetables. Garnish with lettuce and cilantro and serve with lime wedges.