Category: Recipes

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!

Sopa de frijoles ojo negro y col rizada (Black-Eyed Pea and Collard Green Soup)

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Sopa de frijoles ojo negro y col rizada (Black-Eyed Pea and Collard Green Soup)
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Keyword: Español
Servings: 6 tazas
Ingredients
  • 1 cucharada aceite vegetal
  • 1 cebolla mediana picada
  • ⅛ cucharadita ajo en polvo
  • 4 onzas jamón cortado en dados
  • ½ libra col rizada sin tallo y picada *
  • 1 lata 14.5 onzas de caldo (pollo o vegetales)
  • 2 latas 15 onzas de frijoles ojo negro, escurridos y enjuagados
  • ½ taza agua
  • 2 cucharaditas vinagre de manaza
  • Sal y pimienta negra a gusto
Instructions
  1. Lavar la col rizada.*
  2. Escurrir y enjuagar los frijoles ojo negro.
  3. Reunir, picar, cortar y medir todos los ingredientes antes de comenzar a preparar la receta.
  4. Colocar el aceite, la cebolla, el ajo y el jamón en una cacerola grande con tapa sobre fuego mediano. Revolver ocasionalmente hasta que la cebolla esté transparente, alrededor de 3 a 5 minutos.
  5. Incorporar a la cacerola la col y el caldo.
  6. Cubrir y cocinar a fuego lento durante 20 minutos hasta que la col esté tierna.
  7. Colocar la mitad de los frijoles ojo negro en un bol pequeño y pisar con un tenedor. Volcar los frijoles pisados y enteros en la sopa.
  8. Agregar ½ taza de agua. Si se desea una sopa más ligera, agregar ½ taza más de agua. Cocinar a fuego lento durante 5 minutos más.
  9. Verter el vinagre minutos antes de servir.
  10. Probar y agregar una pequeña cantidad de sal y pimienta negra si es necesario.
  11. Refrigerar las sobras dentro de las 2 horas. Consumir dentro de los siguientes 3 a 5 días.
Recipe Notes

* Preparación de la col rizada: Primero, retirar las hojas dañadas. Llenar un recipiente grande con agua fría y sumergir las hojas. Agitar unos instantes para aflojar la tierra de las hojas. Tirar el agua sucia y volver a llenar con agua limpia. Volver a agitar las hojas en el agua limpia para eliminar toda suciedad. Repetir el procedimento hasta que el agua salga limpia. Para cortar las hojas, doblarlas por la mitad a lo largo por el tallo. Cortar o arrancar el tallo. Colocar una hoja sobre otra y enrollar. Cortar las hojas enrolladas en trozos gruesos de 1 pulgada.