by Guest | Oct 6, 2021 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Makes: 5 cups
Ingredients
- 2 cups diced cucumbers
- 1 cup seeded and diced tomato
- ¼ cup chopped sweet onion
- 2 cups cooked couscous or rice
- 2 teaspoons dill weed
- ½ cup low-fat italian salad dressing
Directions
- Toss together the cucumber, tomatoes, onions, couscous or rice, dill weed and salad dressing.
- For best flavor, chill for 1 hour before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Use brown rice to include whole grains
Recipe & Photo Source: https://www.foodhero.org/recipes/cucumber-salad-tomatoes
by Guest | Sep 29, 2021 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 medium apple
- 2 Tablespoons peanut butter
- 1 Tablespoon raisins
Directions
1. Wash hands with soap and water.
2. Cut apple in half from the stem down and lay each half cut-side down on a cutting board. Slice each half into 6 half-round slices and cut out the core.
3. Spread 1/2 teaspoon peanut butter on one side of each apple slice.
4. Put 4 to 6 raisins on top of the peanut butter on one apple slice. Top with another apple slice, peanut-butter side down. Squeeze gently.
4. Continue with remaining apple slices.
5. Refrigerate leftovers within 2 hours.
Notes
- Sprinkle the peanut butter with grated carrot, chopped nuts, seeds or granola instead of, or along with, the raisins.
- Try other nut or seed butters, such as almond, hazelnut or sunflower seed.
- Use other dried fruit pieces, such as cherries or cranberries.
Photo and Recipe Source: https://www.foodhero.org/recipes/apple-sandwiches
by Guest | Sep 22, 2021 | Recipes
Number of servings: 4 servings (8 muffin halves)
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
- 4 English muffins
- ¼ cup onion, finely minced
- 1 cup mushrooms, chopped
- 1 ½ teaspoons oil
- ½ pound asparagus, trimmed and sliced crosswise into 1/2 inch rounds
- ½ teaspoon ground thyme or oregano or basil
- 1 ½ teaspoons vinegar
- dash of salt and pepper
- ¾ cup mozzarella cheese, shredded (3 ounces)
Directions
- Toast muffin halves and place on a baking sheet in a single layer.
- In a large skillet over medium-high heat, sauté onions and mushrooms in oil, stirring often, until just beginning to brown.
- Add asparagus, seasoning and vinegar. Sauté, stirring often, until asparagus is barely tender. Season lightly with salt and pepper.
- Divide the vegetable mixture equally onto the muffin halves. Top each muffin with shredded cheese.
- Broil muffins until the cheese melts. Watch carefully to avoid burning.
- Refrigerate leftovers within 2 hours.
Recipe & Photo Source: https://www.foodhero.org/recipes/asparagus-mushroom-melt
by Guest | Sep 15, 2021 | Recipes
Prep Time: 5 min
Cook Time: 10 min
Ingredients
- 1 Tablespoon margarine or butter
- 4 cups corn (try frozen, canned and drained, or fresh, cut off the cob)
- 1 cup chopped onion
- ¼ teaspoon dried oregano
- ¼ teaspoon dried basil
- ¼ teaspoon each salt and pepper
Directions
- Heat margarine in medium skillet over medium-high heat (350 degrees in an electric skillet).
- Add corn, onion, oregano, basil, salt and pepper. Stir to coat evenly.
- Cook uncovered until onion is tender and corn is heated through, about 5 to 10 minutes.
- Refrigerate leftovers within 2 hours.
Notes
- 1 cup corn (canned and drained, frozen, or fresh cooked).
- Add chopped bell pepper for more color.
Photo and Recipe Source: https://foodhero.org/recipes/sauteed-corn-and-onion
by Guest | Sep 8, 2021 | Recipes
Prep Time: 20 min
Cook Time: 15 min
Ingredients
- 4 medium zucchini
- 2 eggs
- ½ cup water
- ¼ cup finely grated parmesan cheese
- 1 ½ cups bread crumbs
- 1 Tablespoon dry Italian herbs
Directions
- Cut zucchini into long sticks, about 3 inches long.
- Microwave zucchini for about 3 minutes. Pat zucchini sticks dry with a paper towel.
- Mix eggs and water together in a small bowl. Mix cheese, bread crumbs and herbs together in another small bowl.
- Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
- Arrange zucchini in rows on a metal baking sheet that has been sprayed with cooking spray. Broil zucchini sticks for about 12 to 15 minutes, turning once while cooking.
- Refrigerate leftovers within 2 hours.
(Recipe adapted from Nutrition Matters)
Notes
- Try with warm marinara sauce or ketchup.
Photo & Recipe Source: https://www.foodhero.org/recipes/baked-zucchini-sticks
by Guest | Sep 1, 2021 | Recipes
Prep time: 15 minutes
Cook time: 20 minutes
Ingredients
For quesadillas:
- 12 soft corn tortillas (6 inches)
- 1 1/2 cups cheddar cheese, shredded
- 1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
- 1/2 cup beans, black or pinto (canned or cooked; drained)
- 1/2 cup cilantro, chopped
- 1 bell pepper, finely chopped
- 1 jalapeno pepper, finely minced (optional)
- 1 carrot, shredded
For Cilantro Yogurt Dip:
- 2 cups plain nonfat yogurt
- 1/4 cup cilantro, finely chopped
- 1/2 teaspoon salt
Directions
- Preheat large skillet over low heat (250 °F in an electric skillet).
- Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
- Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
- Turn over and cook other side until golden, about 1 minute.
- Remove to a plate and repeat until all tortillas are heated.
- Mix together nonfat yogurt, cilantro and salt to make the dip.
- Cut each quesadillas into wedges and serve immediately with the dip.
- Refrigerate leftovers within 2 hours.
Note: One large ear of corn makes about 1 cup of cut corn.
Photo & Recipe Source: https://www.foodhero.org/recipes/veggie-quesadillas-cilantro-yogurt-dip
