by Guest | Dec 19, 2019 | Eat Well, Recipes
Photo and recipe source: Foodhero.org
Time for preparation (including preparation and cooking:
Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Ingredients
1 Tablespoon oil
1 pound boneless, skinless chicken breasts, cut bite-sized
1 onion, chopped
1 1⁄2 teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth (see notes)
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1⁄2 teaspoon pepper
1⁄4 teaspoon cayenne pepper
1 cup sour cream
1⁄2 cup nonfat or 1% milk
Directions
Heat oil in a large saucepan; sauté the chicken, onion and garlic until chicken is no longer pink.
Add the beans, broth, chilies and seasonings.
Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes.
Remove from the heat; stir in sour cream and milk.
Refrigerate leftovers within 2 hours.
Notes
Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Instead of chicken use turkey or 2 cups of cooked beans.
Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Notes
Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Instead of chicken use turkey or 2 cups of cooked beans.
Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
by Guest | Nov 27, 2019 | Eat Well, Recipes
Recipe and photo source: Foodhero.org
Makes: 8 cups
Prep time: 15 minutes
Cooking time: 30 minutes
Ingredients
2 teaspoons oil
1 small onion, chopped
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups cooked turkey, 1/2inch cubes
2 cupswater
1 cup nonfat or 1% milk
1 can (10 3/4 ounces) cream of mushroom soup
1 package (10 ounces) frozen peas
2 cups dry macaroni
2 teaspoons dill weed
1⁄4 teaspoon black pepper
1 cup corn flakes
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄2 cup nonfat sour cream
Directions
- Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet) and saute onions until transparent.
- Add garlic and cook briefly, about 30 seconds.
- Add turkey, water, milk, soup, and peas; bring to a boil.
- Add macaroni, dill, and pepper; stir to combine.
- Cover pan, reduce heat to low (225 degrees in an electric skillet) and cook 10-15 minutes until pasta is tender. Stir occasionally to prevent sticking.
- While mixture is cooking, crush corn flakes in small bowl, mix in garlic powder and set aside.
- Just before serving, stir in sour cream and top with corn flake mixture.
- Refrigerate leftovers within 2 hours.
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Nov 22, 2019 | Eat Well, Recipes
Recipe and photo source: Foodhero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
1⁄2 pound turnips, peeled and diced
1 pound potatoes, peeled and cubed
1⁄4 cup light sour cream or buttermilk
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄2 teaspoon garlic powder
Directions:
- Boil turnips and potatoes in enough water to cover until tender, 15 to 20 minutes.
- Drain vegetables and mash.
- Stir in sour cream, salt, pepper, and garlic powder. Serve hot.
- Refrigerate leftovers within 2 hours.
by Guest | Nov 7, 2019 | Eat Well, Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
3⁄4 pound asparagus, washed and trimmed (2 1/2 cups sliced)
1 teaspoon oil
3 Tablespoons slivered almonds
1⁄4 teaspoon salt
Pinch of black pepper
1⁄4 teaspoon sugar
1⁄8 teaspoon ginger powder
Directions:
- Slice the asparagus diagonally into pieces about ¾ inch long.
2. Heat oil in a large skillet over medium heat. Add remaining ingredients. Stir and sauté until asparagus is a brighter green, 3-5 minutes.
3. Reduce heat to medium-low; cover and cook until the asparagus is just fork-tender. Avoid overcooking. Shake the pan occasionally to prevent sticking or burning.
4. Refrigerate leftovers within 2 hours.
by Guest | Oct 24, 2019 | Eat Well, Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 9
Time for preparation (including preparation and cooking): 45 minutes
Ingredients:
2 cups leeks, chopped
1 Tablespoon oil
2 cups mushrooms, sliced
1 cup dry orzo (rice shaped pasta)
2 cups chicken or vegetable broth
1 1⁄2 cups tomato, chopped
3 Tablespoons cream cheese
1 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
Directions:
- Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
- Add mushrooms and cook until soft (about 5 minutes).
- Stir in the orzo and toast lightly, stirring frequently, for about 3 minutes.
- Add broth and bring to a boil. Reduce heat to simmer, stirring occasionally, until the orzo is almost tender, about 8 minutes.
- Add the tomatoes and simmer until orzo is tender (about 2 minutes).
- Remove from heat and stir in cream cheese, garlic powder, salt and pepper. Serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | Oct 3, 2019 | Eat Well
Sometimes on the top of the list of what to avoid, “processed foods” seem to have a bad reputation. Fresh foods are often considered a “best choice” – but is that true? There is definitely more to the story!
When it comes to food, the word “processed” is a broad term that refers to any change in a food from its original, raw state. There are different levels of processing, which range from unprocessed, minimally processed, to highly processed. Fresh fruits, vegetables and meats are examples of “unprocessed” foods.
“Highly processed” foods go through many steps, often have more than one ingredient and you find them throughout the store. An example of a “highly processed” food is a frozen meal that is ready to eat after heating. These meals/foods can be higher in added sugars, sodium, and fat, which are often on people’s lists of ingredients to limit. These extras, as well as nutrients that can be lost during processing, are potential sources of the bad reputation that “processed foods” have.
What about the minimally processed foods? While the foods that fit into this category are often up for debate, these are foods that are processed for safety and to help preserve nutrients and flavor. Examples include pasteurized milk, aged cheeses, frozen vegetables. Also included are foods designed to be easier to digest, such as lactose-free milk. Processing can also add vitamins and minerals, like folate and B vitamins which are added to grains.
Though opinions may differ, purchasing some processed foods can save time, money and perhaps even lead to less food waste. The convenience of vegetables that are frozen at their peak of ripeness and packaged in an easy-to-store bag is a big help. You can use them as needed, which could help avoid wilted and spoiled food found at the bottom of the refrigerator after an unexpectedly busy week. Frozen vegetables often cost the same, or may even be less expensive, than fresh produce.
For a simple, fast meal, stir frozen vegetables into any pasta or rice dish. You can even top a frozen cheese pizza with washed fresh spinach or frozen broccoli before heating. There are lots of choices!
Author: Lacey Mangano
OHSU Dietetic Intern and Master of Science Student
