by Guest | Jul 28, 2021 | Recipes
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients
- ¾ cup plain breadcrumbs
- ¼ cup grated parmesan cheese
- ¼ teaspoon thyme
- ¼ teaspoon onion powder
- ⅛ teaspoon paprika
- ¾ cup nonfat or 1% milk
- 2 pounds fish fillets (try any white fish)
Directions
- Wash hands with soap and water.
- Preheat oven to 500 degrees F. Lightly grease a baking sheet.
- In a small bowl, mix together breadcrumbs, cheese, thyme, onion powder and paprika.
- Place crumb mixture on a flat plate or sheet of wax paper.
- Dip fish fillets in milk, then press into crumb mixture to coat all sides. Discard leftover crumbs and milk.
- Place fish on baking sheet in a single layer. Bake until fish reaches an internal temperature of 145 degrees F using a food thermometer or until fish is opaque and separates easily with a fork. This will take about 15 minutes, but depends on the thickness of the fish.
- Refrigerate leftovers within 2 hours.
Notes
- Use leftover cooked fish to make fish tacos or add to salads.
Photo and Recipe Source: https://www.foodhero.org/recipes/crispy-parmesan-baked-fish
by Guest | Jul 21, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients
- 2 cups old fashioned rolled oats
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- 2 eggs
- ½ cup packed brown sugar
- 1 ½ teaspoons vanilla
- 2 cups nonfat or 1% milk
- 4 teaspoons margarine or butter, melted
- 2 cups cane berries, fresh or frozen (raspberries, blackberries, marionberries)
- ¼ cup chopped walnuts (optional)
Directions
- Wash hands with soap and water.
- Preheat oven to 375 degrees F.
- In a medium bowl, mix together oats, baking powder, cinnamon and salt.
- In a separate bowl, beat the eggs until blended. Stir in brown sugar, vanilla, milk and melted butter.
- Pour wet ingredients into the dry ingredients and stir until well combined.
- Add the berries and stir lightly to spread them evenly. Pour mixture into a 2-quart baking dish. Sprinkle with chopped nuts if desired.
- Bake for 20 to 30 minutes or until the top is golden brown.
- Refrigerate leftovers within 2 hours.
Notes
- Try other seasonings such as nutmeg or powdered ginger.
Recipe and Photo Source: https://www.foodhero.org/recipes/baked-berry-oatmeal
by Guest | Jul 14, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 90 minutes
Ingredients
- 1 cup cooked rice (white or brown)
- 3 bell peppers (green, red, or yellow)
- 10 ounces ground turkey (half a 20 ounce package)
- 1 teaspoon Italian Seasoning (or basil and oregano leaves)
- 1 teaspoon garlic powder or 4 cloves garlic, minced
- ¼ teaspoon each salt and pepper
- ½ onion (about 1/2 cup)
- 1 cup sliced mushrooms
- 1 chopped zucchini (about 1 cup)
- 1 can (14.5 ounce) diced tomatoes with liquid
Directions
- Cook the rice or prepare instant rice according to package directions. Preheat oven to 350 degrees.
- Cut the peppers in half from top to bottom. Remove the stem and seeds.
- In a large skillet over medium heat (300 degrees in an electric skillet), cook the turkey until no longer pink. Add seasonings during last few minutes.
- Add onion, mushrooms, and zucchini to the skillet. Add a small amount of oil, if needed. Saute until tender.
- Mix in the tomatoes and rice. Remove from heat.
- Fill the pepper halves with the skillet mixture.
- Cover the baking dish with foil. Bake at 350 degrees for 40 to 50 minutes or until peppers are tender when poked with a fork.
- Refrigerate leftovers within 2 hours.
Notes
- Try chicken, beef or pork instead of turkey.
- Add a sprinkle of cheese.
- If there is extra filling, try it in a wrap for another meal.
- No basil/oregano? Try chopped cilantro.
Photo and Recipe Source: https://www.foodhero.org/recipes/stuffed-peppers-turkey-vegetables
by Guest | Jul 7, 2021 | Recipes
Number of servings: 7
Prep Time: 40 minutes
Cook Time: 30 minutes
Ingredients:
- 1 medium-sized head cauliflower
- 1 teaspoon oil
- 2 teaspoons garlic powder
- 1⁄2 teaspoon onion powder
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon pepper
- 1⁄4 cup grated cheese (try Parmesan or reduced-fat cheddar)
Directions:
- Preheat oven to 400 degrees.
- Cut cauliflower into florets about equal in size. Toss pieces with oil and place on baking pan in a single layer.
- Mix spices together and sprinkle evenly over cauliflower. Sprinkle with cheese.
- Roast for 30 minutes or until cauliflower is tender when pierced with a fork.
- Refrigerate leftovers within 2 hours
Recipe and Photo Source: https://www.foodhero.org/recipes/roasted-cauliflower-0
by Guest | Jun 30, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 to 45 minutes
Ingredients
- 1/4 cup sugar
- 1 Tablespoon cornstarch
- 4 cups pitted tart cherries (fresh, frozen, or canned and drained)
- 1/2 teaspoon vanilla
- 1/3 cup whole-wheat flour
- 1/3 cup old fashioned rolled oats
- 2 Tablespoons packed brown sugar
- 2 Tablespoons margarine or butter, melted
Directions
1. Preheat oven to 350 degrees F.
2. In a large bowl, mix together the sugar and cornstarch. Add the cherries and vanilla and mix well.
3. Pour the fruit into an 8×8-inch baking dish.
4. In a medium bowl, mix together the flour, oats and brown sugar. Add the melted butter and stir until the texture is coarse with some clumps. Sprinkle the oat topping over the fruit.
5. Bake for 30 to 45 minutes, or until the juices are bubbling and the oat topping is golden brown.
6. Refrigerate leftovers within 2 hours.
Notes
- No tart cherries? Use sweet cherries (or another fruit such as blueberries or chopped apricots, peaches or plums) and reduce the sugar added to the fruit to 1 or 2 Tablespoons.
Recipe Source: https://www.foodhero.org/recipes/cherry-oat-crumble
by Guest | Jun 23, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients
- 1 cup onion, chopped (1 medium onion)
- 1 ½ teaspoons vegetable oil
- 3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
- ¾ cup bulgur
- 1 ½ cups water
- 2 teaspoons dry boullion (chicken or vegetable)
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
- 2 cups packed fresh spinach, roughly chopped
Directions
- Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
- Add mushrooms and sauté until beginning to brown, stirring frequently.
- Stir in bulgur and continue to stir until lightly browned.
- Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
- Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
- Remove from heat. Mix in the spinach and serve.
- Refrigerate leftovers within 2 hours.
Notes
- No dry bouillon? Use 1 ½ cup of any type of broth.
- Try adding other seasonings such as thyme.
- No fresh spinach? Use frozen chopped spinach or other greens such as kale or chard.
Photo & Recipe Source: https://www.foodhero.org/recipes/mushroom-bulgur-pilaf
