Category: Recipes

Mix and Match Skillet Meal

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Mix and Match Skillet Meal
Prep Time
10 mins
Cook Time
30 mins
 

Recipe/Image Source: www.foodhero.org

Keyword: Entrée
Servings: 4
Ingredients
  • 1 cup grain (whole wheat pasta, quinoa, brown rice)
  • 3 Tbsp topping (cheese, whole grain crackers
  • 1.5 cups vegetables, fresh, canned or frozen, cut bite-sized make a combination
  • 1 cup protein, cut bite-sized (ground beef, chicken, tuna, salmon)
  • 2 cups sauce, stirred (one can cream soup and 1/4 cup water or low-fat milk)
  • 1/2 tsp spices (try basil, oregano, garlic, parsely)
Instructions
In Skillet

  1. Combine all ingredients except topping in a large skillet.

  2. Bring to a boil. Then reduce heat to low. Cover and simmer until grains are tender, about 15-45 minutes. Stir occasionally and add liquid if too dry. Add topping before serving.

In Oven

  1. Preheat oven to 350 degrees.

  2. Combine all ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes. Add topping and serve.

Berry Blast Off

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Berry Parfait

Image Source/ Recipe Source: www.foodhero.com

Course: Snack
Servings: 4 cups
Calories: 150 kcal
Ingredients
  • 1 cup sliced strawberries
  • 1 cup low-fat granola
  • 1 cup blueberries or other fruit
  • 1 cup plan, low-fat yogurt
Instructions

  1. Get out four small glasses. Wash all fruit.

  2. Divide the strawberries among the glasses.

  3. Sprinkle granola over the strawberries.

  4. Divide blueberries and place on top of granola.

  5. Spoon the yogurt on top of the blueberries.

  6. Enjoy! Refrigerate leftovers within 2 hours.

Recipe Notes
  • Substitute any frozen, canned/drained, or fresh chopped fruit for strawberries and blueberries.

Recipe courtesy Foodhero.org

Split Pea Soup

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Split Pea Soup
Prep Time
15 mins
Cook Time
2 hrs
 

Recipe/Image Source: All Recipes

Keyword: Entrée, Soup
Ingredients
  • 2 1/4 cups dried split peas
  • 2 quarts cold water
  • 1 1/2 pounds ham bone
  • 2 onions thinly sliced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 pinch dried parsley (or other dried herb)
  • 3 stalks celery chopped
  • 3 carrots chopped
  • 1 potato diced
Instructions
  1. In a large stock pot, cover peas with 2 quarts cold water and soak overnight. If you need a faster method, simmer the peas gently for 2 minutes, and then soak for l hour.

  2. Once peas are soaked, add ham bone, onion, salt, pepper and parsley (or other herb). Cover, bring to boil and then simmer for 1 1/2 hours, stirring occasionally.

  3. Remove bone; cut off meat, dice and return meat to soup. Add celery, carrots and potatoes. Cook slowly, uncovered for 30 to 40 minutes, or until vegetables are tender.

Baked Flaked Chicken

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Baked Flaked Chicken

Image Source/ Recipe Source:cookingmatters.org

Keyword: Entrée
Ingredients
  • 2 pounds boneless chicken pieces
  • 3 cups cornflakes cereal
  • 1/3 cup whole wheat flour
  • 2 large eggs
  • 1/2 tsp salt
  • ¼ cup nonfat milk
  • ¼ tsp ground black pepper
  • non-stick cooking spray
Instructions
  1. Preheat oven to 375◦F
  2. Remove skin and cut chicken pieces in half length wise if thick for faster cooking.
  3. In a medium bowl, crush cornflakes.
  4. In a second medium bowl, mix, flour, salt, and black pepper.
  5. In a third medium bowl, add eggs and milk. Beat with a fork.
  6. Dip chicken into flour, then egg, then cornflakes. Fully coat each piece with flakes.
  7. Coat baking sheet with non-stick cooking spray. Place chicken on sheet, evenly spaced. Spray pieces lightly with cooking spray.
  8. Bake for 20-25 minutes, or until internal temperature reaches 165◦F.
Recipe Notes

Adapted and modified from Share Our Strengths, Cooking Matters™

Black-Eyed Pea and Collard Greens Soup

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Black-Eyed Pea and Collard Greens Soup
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Image Source/Recipe Source:www.thegallerygourmet.net

Servings: 6 cups
Ingredients
  • 1 tablespoon vegetable oil
  • 1 medium onion chopped
  • ⅛ teaspoon garlic powder
  • 4 ounces deli ham diced
  • ½ pound collard greens stems removed and chopped*
  • 1 14.5 ounce can broth (chicken or vegetable)
  • 2 15 ounce cans black-eyed peas, drained and rinsed
  • ½ to 1 cup water
  • 2 teaspoons apple cider vinegar
  • Salt and black pepper to taste
Instructions
  1. Wash the collard greens.*
  2. Drain and rinse the black-eyed peas.
  3. Collect, chop, dice, and measure all ingredients before starting to prepare the recipe.
  4. Place oil, onion, garlic, and ham in a large pot with a lid over medium heat. Stir occasionally until onion is clear, about 3 to 5 minutes.
  5. Add collard greens and broth to the pot.
  6. Cover and simmer for about 20 minutes until the collard greens are tender.
  7. Place half of the black-eyed peas in a small bowl, and mash with a fork. Stir the mashed and whole peas into the soup.
  8. Add ½ cup of water. If thinner soup is desired, add another ½ cup of water. Simmer for another 5 minutes.
  9. Stir in vinegar just before serving.
  10. 10. Taste, and add a small amount of salt and black pepper if desired.
  11. 11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Recipe Notes

* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water, and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves in 1 inch thick pieces. Be Creative! Top with shredded cheese!