Author: Michael Hetrick

Garbanzo Bean Salad

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Garbanzo Bean Salad
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Source: Recipes in a SNAP!
Servings: 6
Ingredients
  • 1 14.5 oz. can diced tomatoes, rinsed and drained
  • 1 14.5 oz. can green beans, rinsed and drained
  • 1 14.5 oz. can garbanzo beans or chickpeas, rinsed and drained
  • 1 cup cooked brown rice
  • 1.5 cups spinach, kale or other leafy green, chopped
  • ¼ tsp dried oregano
  • 1 tsp curry powder
  • ¼ tsp pepper
Dressing:
  • 2 Tbsp. balsamic vinegar
  • ¼ cup olive oil
  • 1 Tbsp. lemon juice
Instructions
  1. In a skillet, cook spinach and tomatoes until tender. Stir in the green beans and oregano.
  2. Cover and cook until green beans are warm, stirring occasionally.
  3. Add the garbanzo beans, pepper, cooked rice, and dressing until heated through.
  4. *try this recipe uncooked or chilled for a different spin!

Vegetable Lasagna

Veggie Lasagna
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Vegetable Lasagna
Cook Time
45 mins
 

A healthy lasagna? Believe it- this veggie lasagna is easy and delicious with only 250 calories per serving. Meatless meals are an affordable way to lighten up any week night and with 17g of protein and 7g of fiber you will be left feeling full and satisfied! Let us know what you think!

Image Source:www.cookingmatters.com

Keyword: Entrée
Servings: 8 servings
Ingredients
  • 1 8-ounce package whole wheat lasagna noodles
  • 3 cups fresh spinach
  • 8 ounces button mushrooms
  • 1 large zucchini
  • 3 cloves garlic
  • 1 6-ounce block mozzarella cheese
  • ½ teaspoon salt divided
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • ¼ teaspoon ground black pepper
  • 1 28-ounce can tomato sauce or crushed tomatoes, no salt added
  • 1 large egg
  • 1 cup low-fat cottage cheese
  • Non-stick cooking spray
Instructions
  1. Preheat oven to 350°F.
  2. Cook lasagna noodles following package directions. In a colander, drain and run under cold water until cool to the touch. Complete steps 3–9 while noodles cook.
  3. Rinse spinach, mushrooms, and zucchini. Peel garlic.
  4. Chop spinach. Thinly slice mushrooms. Dice zucchini into ½-inch pieces. Mince garlic.
  5. Grate mozzarella cheese. Set aside ¼ cup grated cheese for topping lasagna.
  6. In a medium bowl, add spinach, mushrooms, and zucchini. Stir in ¼ teaspoon of the salt. Set over a colander to drain. When completely drained, pat veggies dry with paper towels.
  7. Stir garlic, basil, oregano, remaining ¼ teaspoon salt, and black pepper into canned tomatoes to make a sauce. Do this directly in the can.
  8. In a medium bowl, crack egg and beat with a fork. Add cottage cheese and grated mozzarella. Mix.
  9. Lightly coat a 9-by-13-inch baking dish with non-stick cooking spray. Spread ½ cup tomato sauce on bottom of dish.

  10. Layer 3 noodles over sauce. Then, layer 1 cup cheese mixture, 1½ cups veggies, and ⅔ cup tomato sauce. Repeat layers 2 more times, ending with 3 noodles. Cover with remaining tomato sauce. Sprinkle reserved ¼ cup grated mozzarella over top of lasagna.

  11. Bake until cheese is melted and lightly browned on top and lasagna is bubbly, about 45 minutes. Remove from oven. Let cool 10 minutes before cutting.

Recipe Notes

(Photo & Recipe courtesy Cooking Matters)

Ratatouille

Ratatouille
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Ratatouille

Spice up any week night with this healthy spin on traditional French dish. This ratatouille recipe calls for only chopping and roasting; simple and flavorful! Serve as a side dish or over whole wheat pasta with grilled chicken for a healthy pasta primavera!

Image Source:www.cookingmatter.com

Keyword: Entrée, Soup
Servings: 4 servings
Ingredients
  • 1 small red onion
  • 2 medium cloves garlic
  • 1 small eggplant
  • 1 medium zucchini
  • 1 medium yellow squash
  • 1 large tomato
  • 3 Tablespoons canola oil
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
Instructions
  1. Preheat oven to 425°F.
  2. Rinse and peel onion. Peel garlic. Rinse eggplant, zucchini, squash, and tomato.
  3. Dice onion and eggplant into ½-inch pieces. Slice zucchini and squash into ½-inch slices. Chop tomato. Mince garlic.
  4. In a medium bowl, add onion, eggplant, zucchini, squash, garlic, oil, basil, oregano, salt, and black pepper. Toss until veggies are well coated.
  5. Coat baking sheet with non-stick cooking spray. Spread veggies out in a single layer so they do not touch. Bake for 20 minutes. Remove from oven.
  6. Add tomato to baking sheet. Return baking sheet to oven. Bake, stirring occasionally, until veggies are golden crisp, about 15–20 minutes more.

Tuna Melt

Tuna Melt
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Tuna Melt

Are you sick of the same old ham sandwich sack-lunch? This delicious tuna melt is full of fiber and protein, making for a healthy take on a diner classic!

Image Source/ Recipe Source: cookingmatters.org

Keyword: Entrée
Servings: 4 servings
Ingredients
  • 1 large or 2 small stalks celery
  • 1 large tomato
  • ½ medium lemon
  • 2 cans (6 oz.) light tuna, packed in water, no salt added
  • 2 ounces low-fat cheddar cheese
  • ¼ cup low-fat mayonnaise or plain nonfat Greek yogurt
  • ¼ teaspoon ground black pepper
  • 4 slices whole wheat sandwich bread
Instructions
  1. Rinse and dice celery. Rinse, core, and cut tomato into 4 thick slices.
  2. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.
  3. In a colander, drain tuna.
  4. Grate cheese.

  5. In a medium bowl, add tuna. Flake apart with a fork. Add celery, lemon juice, mayonnaise (or yogurt), and black pepper. Mix with fork until combined. Add dry herbs or hot sauce, as desired.

  6. In a large skillet over medium heat, add 2 slices bread. Cook until toasted on bottom, about 5 minutes. Remove from pan. Repeat with other 2 slices. Remove pan from heat.
  7. On the toasted side of each bread slice, add ½ cup tuna salad. Top with tomato slice and sprinkle with cheese (about 2 Tablespoons each).
  8. Return skillet to medium heat. Place 2 sandwiches in skillet. Cover and cook until cheese is melted and underside is browned, about 3–5 minutes. Remove from pan. Repeat with other 2 sandwiches.
Recipe Notes

(Recipe and photo courtesy Cooking Matters)

Apple Spice Oatmeal

Apple Spice Oatmeal
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Apple Spice Oatmeal

Image Source:www.foodhero.com

Ingredients
  • 1 apple
  • 2 cups nonfat or 1% milk or water
  • 1 cup oats
  • 1/8 teaspoon salt
  • 1/8 teaspoon cinnamon
  • 1 Tablespoon brown sugar
  • 1/8 teaspoon nutmeg
Instructions
  1. Rinse the apple, remove the core and cut into small chunks (about 1 ½ cups).
  2. Bring the water or milk to a boil in a saucepan.

  3. Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats and 7-10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.

  4. Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
  5. Refrigerate leftovers within 2 hours.

Recipe Video