by Guest | May 18, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
- 2 lbs asparagus
- 1 tsp olive oil
- ¼ tsp black pepper
- Zest of 1 lemon
- 2 tbsp Parmesan cheese (grated)
- 1 tbsp lemon juice
Directions:
- Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
- In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
- Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender.
- Remove from the oven, then sprinkle with cheese and lemon juice.
Recipe Credit: Diabetes Food Hub, Christy Brissette, MS, RD. https://www.diabetesfoodhub.org/recipes/roasted-asparagus-with-parmesan.html
by Guest | May 11, 2022 | Recipes
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 pound boneless, skinless chicken breast
- 1 can (14.5 ounces) diced tomatoes, with juice
- 1 cup chili sauce (about 9 ounces)
- 1 green bell pepper, diced
- 2 stalks celery, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1 teaspoon basil
- 1 teaspoon dried parsley
- ¼ teaspoon cayenne pepper
Directions
- Wash hands with soap and water
- Heat a skillet over medium high heat (350 degrees F in an electric skillet). Add the oil and chicken and cook until it is not pink inside after cutting.
- Reduce heat to medium (300 degrees F in an electric skillet).
- Add the tomatoes with juice and the rest of the ingredients.
- Bring mixture to a boil; reduce heat to low. Cover skillet and simmer for 10 to 15 minutes. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- Serve over cooked rice or pasta. Use brown rice or whole-wheat pasta to include whole grains.
- No chili sauce? Make your own sauce by mixing these ingredients:
1 can (8 ounces) tomato sauce
1 Tablespoon vinegar
1 teaspoon packed brown sugar
1 teaspoon chili powder
Photo and Recipe Source: https://www.foodhero.org/recipes/chicken-creole
by Guest | May 4, 2022 | Recipes
Prep Time: 10 minutes
Cook Time: 5 minutes
Ingredients
- 1 ¼ cups all-purpose flour
- 1 Tablespoon baking powder
- 1 Tablespoon sugar
- ¼ teaspoon salt
- ¼ teaspoon spice such as cinnamon, nutmeg, or pumpkin spice (optional)
- 1 egg
- 1 cup non-fat or 1% milk (add 2 Tablespoons for thinner pancakes)
- 2 Tablespoons vegetable oil
- 1 teaspoon vanilla (optional)
Directions
- Wash hands with soap and water.
- Mix together flour, baking powder, sugar and salt in a medium bowl. Add the spice, if desired.
- In a separate bowl, beat egg until well blended. Add milk and oil. Add the vanilla, if desired.
- Add liquids to dry ingredients and stir just until lumps disappear.
- Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees F in an electric skillet). The skillet is hot enough when a few drops of water sprinkled on it skitter and bounce around.
- Pour about ¼ cup of batter per pancake onto the hot skillet or griddle. Cook until bubbles come to the surface of the pancake and the edges start to look dry. Turn over. Cook until cooked through and the bottom is golden brown.
- Refrigerate leftover pancakes and enjoy them reheated for up to 2 days.
Notes
- Combine wet ingredients ahead of time. Store in the refrigerator up to 2 days.
- Mix the dry ingredients ahead of time and store in a sealed container.
- No eggs? Replace them with 2 Tablespoons water.
- Replace the milk with buttermilk.
Variations:
Whole wheat – use whole wheat pastry flour or replace about half the all-purpose flour with whole wheat flour. Add 1-2 Tablespoons of water or milk if batter is too thick.
Oatmeal – replace about half the flour with rolled oats. Soak the rolled oats in the milk for 5 minutes before mixing the batter.
Corn Cakes – Omit the sugar, replace up to half the flour with cornmeal and add 1/2-1 cup of cooked corn.
Buttermilk – replace the milk with buttermilk; reduce the baking powder to 2 teaspoons and add ½ teaspoon baking soda.
Apple – Add ½ cup apple shredded or cut into small pieces to the liquid ingredients.
Berry – Try blueberries, raspberries, blackberries or a mix. After batter is poured on the skillet or griddle, sprinkle the tops with berries, before turning to cook the other side. No need to thaw frozen berries.
Pumpkin – Add 1/2 cup canned pumpkin.
Zucchini – Try 1/2 cup grated, squeezed, zucchini.
Waffles – This batter also works great in waffle makers!
Photo & Recipe Source: https://www.foodhero.org/recipes/favorite-pancakes-eggs
by Guest | Apr 27, 2022 | Recipes
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients
- ½ pound lean ground beef (15% fat)
- 1 onion, diced (about 1 cup)
- 2 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 1 small zucchini, chopped (about 1 1/2 cups)
- 1 jar (24 to 26 ounces) tomato-based pasta sauce
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes (optional)
- 12 ounces rotini pasta (about 4 cups)
- 1/2 cup (2 ounces) shredded cheddar cheese
- 1 1/2 cups (6 ounces) shredded mozzarella cheese
Directions
- Wash hands with soap and water.
- In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees F in an electric skillet) until meat is browned and broken into pieces. Drain any fat (see Notes).
- Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees F in an electric skillet) for 15 minutes.
- Cook the pasta in boiling water according to package directions.
- Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.
- Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
Source: https://www.foodhero.org/recipes/cheesy-beef-pasta
by Guest | Apr 20, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients
- 1 medium onion, chopped
- 1 stalk celery, diced
- 1 large carrot, sliced
- 2 Tablespoons oil
- 1 large potato, peeled and chopped
- 1 can (15 ounces) chopped tomatoes
- 2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see notes)
- 1 can (15 ounces) kidney beans, drained
- 1 teaspoon dried basil
- ½ cup uncooked macaroni
- 2 small zucchini, sliced
- ½ teaspoon salt
- ¼ teaspoon pepper
Directions
- Wash hands with soap and water.
- In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
- Add potato, tomatoes, broth, beans and basil.
- Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
- Add macaroni and zucchini. Cook another 15 minutes.
- Taste and adjust seasoning with salt and pepper.
- 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.
- Use any vegetables you have on hand.
- Add cooked meat if desired.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Photo and Recipe Source: https://www.foodhero.org/recipes/minestrone-soup
by Guest | Apr 13, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Directions
- Wash hands with soap and water.
- Place a single layer of eggs in a saucepan. Add cold water to cover the eggs by at least 1 inch. Heat over high heat just until the water comes to a full boil.
- Take the pan off the heat and cover with a lid or plate. Leave eggs in the hot water. Time depends on egg size: medium – 9 minutes; large – 12 minutes; extra large – 15 minutes
- Immediately drain eggs. Serve warm, or cool completely under cold running water or in ice water. Refrigerate within 2 hours of cooking. Use peeled eggs within 2 days or refrigerate in the shell for up to a week.
Notes
Tips for easier peeling:
- Refrigerate the eggs for 7-10 days before cooking. This gives time for the two membranes inside the shell to separate slightly.
- Let eggs cool after cooking.
- Roll the egg gently on the counter until the shell has small cracks all over.
- Start peeling at the large end.
- Hold the egg under cold running water to help loosen the shell.
Photo and Recipe Source: https://www.foodhero.org/recipes/perfect-hard-cooked-eggs
