BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

Dinner

Squash Spaghetti

 

                                                                                           Ingredients       

                                                                                    2 Spaghetti Squash

                                                                                    Pasta Sauce (without high fructose corn syrup)

 

                                                        

 

Instructions

  1. Wash outside of squashes and cut them in half. Scrape out seeds.

  2. Fill a glass baking dish with an inch of water and place squashes face down.

  3. Microwave squashes for 15 minutes until they are soft (may need a few extra minutes)

  4. Meanwhile, heat the marinara sauce in a large pan (and add in some extra vegetables like zucchini or carrots!)

  5. When squash is cool enough to handle, using a spoon or fork to scrape the strands of squash from the inside of the skin.

  6. Toss the spaghetti squash in the pan with the hot marinara and enjoy.

 

 

Dietitian’s Tip: Substituting spaghetti squash for pasta is an excellent and tasty way to lower the carbs in a meal. Spaghetti squash is a significant source of potassium, an important nutrient for blood pressure control

Spinach Cilantro Meatballs

 

Ingredients                                    Utensils

  • 2 pounds ground meat (beef, pork, chicken, turkey, bison, etc.)

  • ½ medium onion (finely chopped)

  • 1 tsp. sea salt

  • 1 tsp. herb blend (salt-free seasoning)

  • 1 tsp. cumin powder

  • 2 cups (packed) baby spinach, chopped

  • ½ cup fresh cilantro (finely chopped)

  • 2 eggs, whipped with fork or wire whisk

 

Directions:

  1. Pre-heat oven to 400 degrees.

  2. Lightly spray a large baking sheet with a non-stick cooking spray (or may line the pan with unbleached parchment paper).

  3. Using hands combine all ingredients in a large bowl and mix very well.

  4. Roll into small balls and place onto a prepared baking sheet.

  5. Bake for 25 minutes (until meatballs are beginning to brown and are cooked all the way through)

  6. Enjoy!  They are delicious just as they are, OR you may want to try them with a sauce. 

  7. Place a single layer of meatballs into the freezer to use later!

 

Zucchini Noodle (Zoodles)

     

 

 

                                                                                           Ingredients                              Utensils

                                                                                            4 zucchinis                                Cutting boards

                                                                                            Oregano                                    Knives

                                                                                            2 cloves garlic                           Peeler

                                                                                                                                                Spiralizer

                                                                                                                                                1 large pan

                                                                                                                                                Mixing bowl

                                                                                                                                                Rubber spatula or mixing spoon

                                                                                                                                                 Potholder

     Directions

  1. Before you begin, read ALL instructions! Make sure you have all your supplies before starting!

  2. Wash all zucchini’s with water and dry. Peel the skin off all zucchinis.

  3. Cut off the ends of each zucchini.

  4. Take 2 zucchinis and move the peeler lengthwise down the vegetable.

  5. This should make long thin noodles.

  6. We will use the spiralizer to cut the other 2 zucchinis. See photo.

  7. Adjust the handle so the zucchini can fit with one end on the handle and                                                                    the other on the blade. Crank the handle of the spiralizer and lightly press down.                                          Keep turning until the zucchinis turn into noodles.
  8. Peel and chop 2 cloves of garlic.

  9. Wash and chop oregano into small pieces

  10. Add 1 tablespoon olive oil to a pan over medium-high heat on the stove. Add garlic and oregano to oil. Heat for one minute.

  11. Add zucchini noodles to the pan. Constantly stir and cook for about 2 minutes until noodles are just tender.

Zoodles with Sauce

 

                                                                                            Ingredients

                                                                                      6 zucchinis

                                                                                      1 cup water

                                                                                      4 tablespoon olive oil

                                                                                      salt and pepper to taste

                                                                                      Pasta Sauce

 

                                                        

Instructions

1. Using a vegetable peeler, peel zucchini to remove all skin

2. Continue to peel zucchini into thin ribbons until you reach the seeds. Flip zucchini over and peel the other side

3. Heat olive oil in the skillet over medium heat and cook zucchini for 1 minute

4. Add water and cook until zucchini is soft (5-7 minutes).

5. Remove zucchini and drain away water and oil in a colander

 

** Serve with pasta sauce (without high-fructose corn syrup) or olive oil!

 

Dietitian Tip: Don’t forget the protein! This will make sure you are full from your meal. For protein, add some cooked chicken or some parmesan cheese to your zoodles! Or, add a side salad with garbanzo beans!