Recipes from the Bulletin

Pizza

1 100% whole wheat flour tortilla
½ cup chopped vegetables of your choice (such as onions, green peppers, mushrooms)
¼ – ½ cup meat of your choice (such as sausage, pepperoni, shredded chicken)
¼ cup pizza sauce (or tomato sauce)
¼ cup shredded cheese
¼ tsp oregano

Preheat oven to 400 degrees. Place tortillas on a cookie tray. Top with sauce, vegetables and meat. Sprinkle with cheese and oregano. Put the tray in the oven and bake the pizza until the cheese is melted, about 5 minutes.

Turkey Tettrazini

2 cups turkey, diced
½ cup onion, diced
1 stalk celery, diced
¼ cup butter or margarine
¼ cup flour
14 oz can chicken broth
1 ½ c milk
¾ c Parmesan cheese, divided
8 oz linguine pasta, cooked and drained
½ cup peas
½ cup Panko bread crumbs

Preheat oven to 350 degrees. Melt butter or margraine in saucepan over medium heat. Add onion and celery and cook 3-4 minutes until tender. Whisk in the flour until smooth. Gradually whisk in chicken broth and milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Add ¼ cup Parmesan cheese. Remove from heat and add turkey, cooked noodles and peas. Transfer to a 2-quart casserole dish. Mix ½ c Panko bread crumbs and ½ c Parmesan cheese and sprinkle over top of casserole. Bake 35 minutes until golden brown and bubbly.

Make Ahead Breakfast Burritos

1 cup potatoes, diced
½ cup onions, diced
1 cup bell pepper, diced
8 eggs, beaten
1/8 tsp garlic powder
¼ tsp pepper
1 cup cheddar cheese
8 flour tortillas

Spray a large skillet with nonstick spray. Cook potatoes for 6-10 minutes over medium heat. Add onions and peppers to potatoes. Cook 3-4 minutes until potatoes are browned. Add beaten eggs. Cook 4-5 minutes over medium heat. Stir in garlic powder and pepper. Roll up burritos using 2 Tbsp cheese and ½ cup egg mixture. Wrap tightly in plastic wrap. Freeze in a single layer on a cookie sheet. Seal wrapped burritos in a large freezer bag after frozen. To reheat – remove the plastic wrap and wrap in a damp paper towel . Heat 3-4 minutes on medium power.

Old Fashioned Beef Stew

Makes 8 servings

1 Tbsp. canola oil or other cooking oil
1 1/2 pounds stew meat, cut into bite-sized pieces
1 c. onion, cut in 1-inch slices
2 c. carrots, peeled and cut into 1/2-inch slices
1 c. celery, cut into 1-inch chunks
3 c. beef broth (reduced-sodium, canned or made
from bouillon or soup base)
1 bay leaf (remove after cooking)
3 tsp. of cornstarch in 2 Tbsp. of cold water
(thickener)
Salt and pepper (to taste)

Rinse and prepare vegetables as directed. Heat the oil in a large pot. Add beef and cook until the beef is browned. Add remaining ingredients (except thickener) to browned beef, bring to boil, then simmer covered for about 1 1/2 to two hours. Add more liquid if needed. Bring to boil at end of cooking time. Mix cornstarch with about 2 tablespoons of water to make a thin paste for thickening, then add to pot and cook on low while gently stirring.

Slow cooker directions: Spray slow cooker with nonstick cooking spray. Mix browned meat and other ingredients (except thickener) and cook on low for eight to 10 hours. Increase heat to high at the end of the cooking time, add thickener and stir gently until thickened.

Slow Cooker Chicken Sante Fe Soup

4 frozen boneless, skinless chicken breasts
1 (7 oz) can chopped green chilies
1 (8 oz) bag frozen corn
1 (28 oz) can diced tomatoes
1 (15 oz) can black beans
1 (14 oz) can low sodium vegetable broth
1 (32 oz) box low sodium chicken broth
3 Tbsp chili seasoning mix

Place all ingredients in slow cooker and simmer for 6-8 hours on low. Remove the cooked chicken and shred with 2 forks. Return chicken to soup and serve.

Apples and Sweet Potatoes

8 servings

4 medium sweet potatoes
2 large apples cored and cut into ¼ inch rings
½ cup orange juice
½ tsp cinnamon
¼ cup brown sugar

Cook sweet potatoes in boiling water until tender. Remove skin and cut into 1/4-inch slices. (Alternatively, potatoes can be baked until tender.) Layer the potatoes in the bottom of a large baking dish. Top with a layer of apples. Pour the orange juice over the potatoes and apples. Mix the sugar and cinnamon, and sprinkle over the apples. Dot the casserole with margarine. Bake uncovered at 350 degrees until apples are tender, about 30 minutes.

Ham and Brown Rice Skillet

1 can (14 oz) low sodium chicken broth
2 ½ cup cooked ham, chopped
½ tsp minced garlic
1 ½ cups instant brown rice, uncooked
½ tsp black pepper
2 cups frozen peas
Parmesan cheese, optional

Combine broth, ham, and garlic in a skillet. Heat to boiling. Stir in rice and pepper, reduce heat to a simmer, cover and cook 10 minutes. Add peas and cook about 4 minutes more until rice is tender and peas are hot. Sprinkle Parmesan cheese on top if desired.

Easy Roasted Veggies

Serves 5
5 cups assorted vegetable pieces, cut in chunks (potatoes, sweet potatoes, winter squash, onions, and carrots)
1 Tbsp canola or olive oil
2 tsp Italian seasoning
1/8 tsp ground pepper
1/8 tsp salt

Heat oven to 425 degrees. Line a 9” x 13” pan with aluminum foil. Spread vegetables in pan. Sprinkle oil on vegetables. Stir. Sprinkle with Italian seasonings, salt and pepper. Bake uncovered 45 minutes. Turn every 15 minutes until tender.

Mexican Chicken and Barley Chili

1 cup chopped onion
1 clove garlic, minced
1 Tbsp vegetable oil
2 cups water
¾ cup quick cooking barley
1 (16 oz) can tomatoes, undrained
1 (15 oz) can tomato sauce
1 (14 oz) can reduced sodium chicken broth (about 1/3/4 cups)
2 cups frozen corn
1 (4 oz) can chopped green chilies
1 Tbsp chili powder
1 tsp ground cumin
3 cups chopped cooked chicken breast (about 1 ½ pounds)In a large 4 qt saucepan, cook onion and garlic in oil until onion is tender. Add remaining ingredients except chicken. Bring to a boil, reduce heat to low; cover and simmer 10 minutes. Add cooked chicken; continue simmering 5-10 minutes or until chicken is tender.

Easy Skillet Barbecue

6 (4 oz) lean boneless loin pork chops
½ small onion, cut into ¼ inch slices
½ small green pepper, seeded and cut into strips
2/3 cup barbecue sauce
½ cup orange juice
2 Tbsp dark brown sugar
1 Tbsp cider vinegar
Coat a large nonstick skillet with nonstick spray; place over medium-high heat until hot. Add chops, and cook 3 minutes on each side or until browned. Remove chops from skillet and add onion and green pepper; sauté until tender. Return chops to skillet. Combine barbecue sauce and remaining ingredients; pour over chops. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until pork chops are tender.

Taco Casserole

1 pound ground beef
1 medium onion, diced
1 jalapeno , seeded and diced
3 cloves garlic
1 pkg taco seasoning
15 oz can black beans, drained
4 oz can diced green chilies
3 Tbsp tomato paste
16 oz jar picante sauce
2 cups Mexican blend shredded cheese, divided

Preheat oven to 350 degrees. Spray 9X13-inch pan with nonstick spray and set aside. Brown ground beef in skillet, and drain. Add onion, garlic and jalapeno. Cook until vegetables are soft. Stir in taco seasoning, black beans, green chilies, tomato paste and picante sauce. Cook 1-2 minutes; set skillet aside and add 1 cup shredded cheese. Transfer to prepared dish and top with remaining 1 cup cheese.

Bake 25 minutes until hot and bubbly. Top with desired toppings and serve with tortillas or tortilla chips.

Summer Bounty Salad

7 cups vegetables
(zucchini, broccoli, carrots, tomatoes) chopped
1 pepper (red, yellow or mixed)
2/3 cup light Italian Salad dressing

Wash and prepare the vegetables. Combine all vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing. Cover and refrigerate 1-3 hours to blend favors.

Easy Lasagna

12 ounces lasagna noodles – uncooked (may use regular, no boil, or oven ready lasagna noodles)
1 ½ lb ground beef
1 (24 oz) jar spaghetti sauce
3 (8oz) cans tomato sauce
¾ cup water
½ tsp sugar
1 tsp Italian seasoning
1 tsp fennel (used for the RAGBRAI dinner – can be omitted)
2 cups cottage cheese
3 cups mozzarella cheese
½ cup shredded Parmesan cheeseBrown and drain ground beef. Add beef to sauces, water and seasonings. Simmer for 10 minutes. Spray 9×13-inch pan with nonstick spray. Layer in the following order:  uncooked noodles on bottom, 2 heaping cups sauce, 1 cup cottage cheese, 1 cup mozzarella cheese, ¼ cup Parmesan cheese. Repeat layers 1 more time then finish with noodles. 2 heaping cups sauce and 1 cup mozzarella on top. Cover tightly with foil. Bake at 350 degrees for 1 hour. Remove foil and let stand for 10 minutes.

Zucchini Pie

2 zucchini, sliced (about 10 cups)
2 onions, sliced
2 eggs
¼ cup seasoned bread crumbs
1 14.5 oz can tomatoes
1 cup mozzarella cheese
¼ cup Parmesan cheese
2 tsp Italian seasoning
¼ tsp black pepper

Preheat oven to 325 degrees. Spray 9×13 pan with cooking spray; set aside. Wash zucchini and discard ends. Cut into slices. Heat oil in large skillet over medium heat. Add zucchini and onion slices and cook 10 minutes. Remove from heat. In bowl, stir together eggs, bread crumbs, Italian seasoning and pepper. Add undrained tomatoes and cheeses. Pour over zucchini and stir to mix. Pour into casserole. Bake uncovered 60 minutes. Top will be golden brown.

Chicken Salad

1 ½ cups cooked chicken
1 apple cored and chopped
1/3 cup celery, chopped
1/3 cup light Ranch dressing
1/8 tsp pepper
¼ cup pecans or walnuts
Combine chicken, apple and celery in a medium bowl. Add dressing and pepper, stir to coat. Stir in pecan or walnuts. Serve immediately or refrigerate up to 24 hours.

Fruity Peanut Butterfly

Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.

Take Along Trail Mix

2 cups unsweetened cereal (such as Cheerios®, Wheat Chex®, Fiber One®, Cracklin’ Oat Bran®, or All Bran®)
2 cups sweetened cereal (such as Honey Nut Cheerios®, Frosted Mini-Wheats®, or Life®
2 cups small pretzel twists
1 cup dried fruit (raisins, dried cranberries, dried apricots, or pineapple)(chopped into small pieces)
1 cup peanuts
Mix together all ingredients in a large bowl. Store in an air tight container for about 1 week.

Enchilada Rice

1 pound lean ground beef
½ cup chopped onions or 1 Tbsp onion powder
14-oz can whole-kernel corn
4 Tbsp dry taco seasoning mix
2 cup rice, cooked
½ cup grated cheddar cheese
½ cup sliced mushrooms, olives or any favorite vegetable
Brown meat with chopped onion. Drain fat. Add corn, taco seasoning, rice and vegetables. Simmer 10 minutes. Add grated cheese to top; cover and allow to stand for five minutes and serve.

Cheesy Chicken Enchilada Bake

1 pound boneless, skinless chicken breasts
(about 2 cups)
1/2 cup water
1 tablespoon chili powder
1 can (15 ounces) low sodium black beans
(drained and rinsed)
1 cup frozen corn
1 cup salsa
8 (6-inch) whole wheat tortillas
1/2 cup cheddar cheese, shredded

Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165° F (about 10 minutes). Remove chicken from pan. Shred or cut into small chunks and return to pan. Add beans, corn, and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat. Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam side down in a greased 9″×13″ pan. Spread any leftover chicken mixture over the top of the enchiladas. Bake at 375°F for 12-15 minutes. Sprinkle cheese on top of the enchiladas during the last 5 minutes of cooking. Serve immediately.

Italian Pasta Salad

3 cups cooked Rotini pasta
2 cups broccoli florets
½ cup grated Parmesam cheese
½ cup red pepper, chopped
½ cup red onion, sliced
½ cup black olives
1 cup Zesty Italian salad dressing
Combine all ingredients in a large bowl. Add dressing and  mix lightly. Refrigerate several hours before and mix lightly before serving.

Seasoned Grilled Pork Chops

You can use this salt free blend of spices on other grilled meals.
6 (4 oz) boneless pork chops
1 ½ tsp ground ginger
1 ½ tsp ground cinnamon
1 tsp ground coriander
½ tsp ground mustard
Combine spices in a small bowl. Rub pork chops with spice mixture. Place in a shallow dish, cover and chill for 30 minutes. Place pork on preheated gas or charcoal grill. Cover and cook 20 minutes or until meat thermometer registers 145 degrees.

Chicken and Pasta Salad

8 ounces rotini pasta
¾ cup Ranch Dressing (light works well)
2 Tbsp honey
½ tsp poppy seed
1 cup (8 oz) chopped cooked chicken
¾ cup quartered grapes
2 Tbsp red onion
Cook pasta according to package directions. Drain and rinse with cold water. In a small bowl, combine salad dressing, honey and poppy seed; set aside. In a large bowl, combine cooked pasta, chicken, grapes and onion. Stir in salad dressing mixture. Cover and refrigerate several hours prior to serving.

Stuffed Green Peppers

Cut off tops of 6 medium green peppers; remove seeds. Place peppers in a glass baking dish with ½ inch water in the bottom. Place in microwave and pre-cook 3 minutes. Set aside. Cook 1 pound ground beef and 1/3 cup chopped onion until meat is lightly browned. Season with ½ tsp salt and dash of pepper. Add 1 14-ounce can chopped tomatoes, ½ cup water, ½ cup uncooked white rice, and 1 tsp Worcestershire sauce. Cover and simmer till rice is tender, about 15 minutes. Stir in 4 ounces sharp American cheese . Stuff peppers; stand upright in 10x6x1½ inch baking dish. Bake uncovered at 350 degrees for 20 – 25 minutes.

Parmesan Fish

2/3 cup Panko breadcrumbs
1/3 cup grated Parmesan cheese
½ tsp thyme
6 fish fillets
2 Tbsp melted butter
2 tsp lemon juice
Combine breadcrumbs, Parmesan cheese and thyme. Roll thawed cod in breadcrumb mixture, place on baking sheet lined with parchment paper or sprayed with nonstick spray. Combine melted butter and lemon juice and drizzle over fish. Bake for 20 minutes in a 350 degree oven.

Skillet Chicken Parmesan

6 servings
2 cups reduced sodium chicken broth
2 cups stewed tomatoes
2 cups tomato juice
4 cups rotini pasta
2 skinless, boneless chicken breasts, diced
1 tsp Italian seasoning
¼ cup Parmesan cheese
½ cup mozzarella cheese
Place broth, tomatoes and tomato juice in a large skillet and bring to a boil. Add pasta, diced chicken, and Italian seasoning, reduce heat and simmer 15 – 20 minutes. Stir in Parmesan cheese. Top with mozzarella cheese. Serve when cheese is melted.

Lime Chicken Tacos

1 ½ pound boneless skinless chicken breast
3 Tbsp lime juice (juice of 1 lime)
1 Tbsp chili powder
1 cup frozen corn
1 cup chunky salsa
12 flour tortillas
Place chicken in 3-qt slow cooker. Combine lemon juice and chili powder, pour over chicken. Cover and cook on low for 5-6 hours or until chicken is tender. Remove chicken and cool slightly. Shred with 2 forks and return to slow cooker. Stir in corn and salsa. Cover and cook on low for another 30 minutes or until heated through. Serve in tortillas with sour cream, cheese and lettuce if desired. Makes 12 tacos.

Tuna Casserole

6-8 ounces rotini pasta or egg noodles
1 (5 oz ) can tuna
1 can cream of mushroom soup
½ cup milk
¾ cup shredded cheddar cheese
Cook pasta according to package directions. In a 2 qt casserole dish combine tuna, cream of mushroom soup and milk, Add cooked pasta and cheese. Bake covered at 350 degrees for 20 – 25 minutes until heated through and cheese is melted.

Macaroni & Cheese

3 cups dry whole wheat pasta
2 cups fresh spinach, chopped
1 ½ cups shredded cheese (cheddar, Parmesan, Swiss)
1 container (5.3 ounce) plain Greek yogurt
½ teaspoon onion powder
½ teaspoon garlic powder
Cook pasta according to package directions. Save 1/2 cup of the cooking water. Place spinach in the bottom of a colander. Pour the pasta on top of it. Stir to cook the spinach. Add pasta and spinach back to the pot. Add cheese and reserved pasta water. Stir until cheese is melted. Remove pan from heat. Add yogurt, onion powder, and garlic powder. Stir until even and creamy.

Sweet and Sour Meatballs

16 oz meatballs (use your favorite recipe or purchase frozen meatballs)
1 (20 oz) can pineapple chunks
2/3 cup water
3 Tbsp vinegar
1 Tbsp soy sauce
3 Tbsp brown sugar
3 Tbsp corn starch
1 large green pepper, cut into 1” pieces
Hot cooked white or brown rice.
Drain pineapple, reserving juice. Set pineapple aside. Pour pineapple juice into a large skillet. Add 2/3 cup water, vinegar, soy sauce, brown sugar and cornstarch. Stir until smooth. Cook over medium heat until think, stirring constantly. Add pineapple, green pepper, and meatballs. Simmer uncovered for 20 minutes or until heated through. Serve over rice.
Serve with a leafy salad, fresh fruit and glass of milk.

Crock Pot Meatless Sloppy Joes

2 onions, finely chopped
2 bell pepper, finely chopped
15 ounces canned kidney OR pinto beans, drained and slightly mashed
8 ounces tomato sauce
2 Tbsps ketchup
1 Tbsp yellow mustard
2 cloves garlic, finely chopped
1 tsp chili powder
Serve on hamburger buns or over brown rice. Add  fruit and a glass of milk for a balanced meal.  Frozen onions and green pepper work well in this recipe.

Fish Fillets in Foil

For each serving you’ll need;
1 cod fillet
2 Tbsp onion, diced
2 Tbsp green pepper, diced
½ tsp lemon juice
Salt and pepper to taste
Set cod fillet in center of 12×12 inch square of aluminum foil. Arrange onion and green pepper on top of cod. Season with lemon juice salt and pepper. Fold the foil into a tight packet. Bake at 350 degrees for 15-20 minutes. Fish is done when it flakes easily with a fork.

Fiesta Taco Soup

6 servings (1 cup each)
2 cups cooked diced chicken
1 (16 oz) can refried beans
1 (16 oz) jar mild salsa
1 (15 oz) can black beans
1 (13 oz) can reduced sodium  chicken broth
Add all ingredients to a 3 qt saucepan, and stir until blended.  Heat to simmering over medium heat. Simmer for 15 minutes or until ingredients are thoroughly heated.

Chicken Alfredo

4-6 servings
6 ounces dry fettuccini noodles
1 (8-oz) package cream cheese (lowfat works well)
4 Tbsp butter or soft tub margarine
¾ cup milk
¼ cup grated Parmesan cheese
½ tsp garlic powder
Salt and pepper to taste
2 boneless chicken breast halves, cooked and cubed
2 cups fresh broccoli, chopped
½ cup red bell pepper, chopped
Cook fettuccini according to package directions. While pasta is cooking, melt cream cheese and butter in a skillet over low heat until smooth. Stir in milk, parmesan cheese, garlic powder, salt and pepper. Simmer 3 minutes or until thickened stirring constantly. Mix in chicken and vegetables. Cook 3-5 minutes over medium heat, reduce heat to low and simmer additional 5 minutes or until vegetables are tender. Serve over pasta.
Purchasing a rotisserie chicken from the grocery store is a quick time saver. Simply remove meat from the bone and cut into bite size pieces. If you don’t have fresh vegetables, substitute frozen or even canned vegetables.

Skillet Lasagna

1 pound lean ground beef
2 cups spaghetti sauce, divided
1 cup lowfat cottage cheese
2 cups uncooked noodles or bowtie pasta
1 cup water
½ cup mozzarella cheese
Brown ground beef, stirring until crumbly. Spread evenly in bottom of skillet. Layer 1 cup spaghetti sauce, cottage cheese, pasta, and remaining spaghetti sauce. Pour 1 cup water over layers. Bring to a boil; reduce heat; cover and simmer 20 minutes or until pasta is tender. Sprinkle with mozzarella cheese. Simmer, covered, until cheese is melted 3-5 minutes. Enjoy!

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