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
by Guest | Aug 25, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
- 1 Tablespoon margarine or butter
- 1 small onion (1/2 cup chopped or sliced)
- ¼ cup chopped, sliced or slivered almonds
- 2 Tablespoons packed brown sugar
- 2 Tablespoons orange juice (juice from 1/4 orange)
- 1 Tablespoon prepared mustard
- 4 cups green beans, fresh cooked, frozen, or canned, drained and rinsed
Directions
- Wash hands with soap and water.
- Melt margarine or butter in a medium skillet over medium heat. Add onion and almonds and cook until onions are tender.
- In a small bowl, mix together brown sugar, orange juice and mustard. Stir into onion mixture.
- Cook 2 to 3 minutes, until sauce begins to thicken. Stir in green beans and cook for 3 to 5 minutes, or until heated through.
- Refrigerate leftovers within 2 hours.
Notes
- 4 cups of green beans is about 1 pound fresh OR 16 ounces frozen OR 2 cans (15 ounces each)
- To cook fresh green beans: Wash and trim green beans. Cut or snap into desired length. Place in a small saucepan and fill with enough water to cover beans. Bring to a boil. Cover and cook until crisp-tender, about 5 to 7 minutes. Drain beans and set aside.
- For extra flavor, add ¼ cup dried cranberries to the skillet along with the green beans.
Photo and Recipe Source: https://www.foodhero.org/recipes/green-beans-onions-and-almonds
by Guest | Aug 18, 2021 | Recipes
Prep Time: 20 minutes
Ingredients
- 2/3 cup vinegar (any type)
- 1/3 cup water
- 1 teaspoon salt
- 2 to 4 teaspoons sugar
- 1 to 2 Tablespoons seasonings (see Notes)
- 1 1/2 cups cucumber slices
Directions
- In a small saucepan, heat the vinegar, water, salt and sugar until the mixture simmers. Stir until the salt and sugar are dissolved and remove from heat.
- Place the seasonings in the bottom of a clean pint-sized glass jar. Add the cucumber slices, packing them closely together. Leave about 1/2 inch space at the top of the jar.
- Fill the jar with the warm vinegar mixture to cover the cucumbers. Close the jar with a clean lid and refrigerate for 1 to 3 days to allow flavors to develop.
- Store pickles in the refrigerator. Use within 3 months.
Notes
- Ideas for fresh seasonings: basil, cilantro, dill, garlic, ginger, hot pepper, onion, oregano, thyme.
- Ideas for dry seasonings: bay leaf, celery, cumin or dill seed, dried chili, peppercorn, pickling spice, tumeric
- Try this: 1 clove garlic, 1/8 teaspoon red pepper flakes and 1 teaspoon dill seed.
Photo and Recipe Source: https://www.foodhero.org/recipes/refrigerator-pickled-cucumbers
by Guest | Aug 11, 2021 | Recipes
Prep Time: 5 minutes
Ingredients
- 1 ¾ cups corn, (fresh cooked, frozen or canned and drained)
- 3 small tomatoes, diced (1 1/2 cups)
- ⅓ cup fat-free Italian salad dressing
- ¼ cup minced fresh basil
Directions
- Combine all ingredients in a medium bowl.
- Serve at room temperature or chilled.
- Refrigerate leftovers within 2 hours.
Notes
- One large ear of corn makes about 1 cup of cut corn.
- Try cilantro instead of basil. Add chopped green or red peppers or zucchini.
- Serve this salad as a side dish or use as a filling for tacos, burritos or wraps.
- No basil? Try chopped cilantro.
- Make your own nonfat salad dressing by placing the ingredients below in a jar. Cover jar and shake well before adding to salad:
Dressing
- 5 Tablespoons apple juice
- 2 Tablespoons wine or cider vinegar
- 1 Tablespoon lemon juice
- 1 garlic clove, minced or 1/4 teaspoon garlic powder
- 1/2 teaspoon each: onion powder, dried basil and dried oregano
- 1/8 teaspoon salt and pepper
- 1/8 teaspoon brown or yellow mustard
Photo & Recipe Source: https://www.foodhero.org/recipes/corn-tomato-salad
by Guest | Aug 4, 2021 | Recipes
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients
- ¼ cup cold water
- 1 Tablespoon cornstarch
- ⅓ cup sugar
- 4 cups berries, fresh or frozen (blackberries, raspberries, blueberries, sliced strawberries or a mixture)
Directions
1. Wash hands with soap and water
2. In a medium saucepan, mix together sugar, cornstarch, water and 2 cups of berries. Mash berries if desired.
3. Heat over medium heat, stirring frequently, until sauce starts to thicken.
4. Remove from heat and stir in remaining berries. Mash if desired.
5. Serve over pancakes, waffles, oatmeal, or yogurt.
6. Refrigerate leftovers within 2 hours.
Notes
- Serve with Favorite Pancakes or Applesauce French Toast.
- Leftover sauce can be refrigerated for up to 1 week.
- To freeze the sauce, replace the cornstarch in the recipe with Clearjel or Clear Jel, a special type of cornstarch.
Photo & Recipe Source: https://www.foodhero.org/recipes/any-berry-sauce
