Recipes from the Bulletin

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 cheese

Brown 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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