by Guest | Dec 31, 2020 | Recipes
Number of servings: 10 cups
Time for preparation (including preparation & cooking): 35 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 small onion, chopped
- 1⁄2 head cabbage, chopped (about 6 cups)
- 1 large potato, peeled and diced
- 2 cans (14.5 ounces each) low-sodium chicken broth (see notes)
- 2 cans (15 ounces each) cream-style corn
- 1 cup chopped lean ham (8% fat)
- 1⁄2 teaspoon pepper
- 1⁄2 cup grated cheddar cheese
Directions
- Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
- Add chicken broth, corn, ham, and pepper.
- Cover and simmer until potato is tender, about 10 minutes
- Serve hot, sprinkled with cheese.
- 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.
- Leave skin on potato for added fiber.
- For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.
Recipe & Photo Source: https://www.foodhero.org/recipes/ham-and-vegetable-chowder
by Guest | Dec 22, 2020 | Recipes
Prep Time: 10 min
Cook Time: 1 hr 15 min
Ingredients:
- 1 tbsp olive oil
- 1 small diced onion
- 3 ½ cups water
- 1 cup low sodium chicken broth
- 8 oz wild rice
- 1/3 cup toasted slivered almonds
- 1/3 cup dried cranberries
Directions:
- Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
- Add the water and chicken broth to the pan and bring to a boil.
- Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
- Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.
Recipe Source: https://www.diabetesfoodhub.org/recipes/wild-rice-with-cranberries-and-almonds.html
Photo Credit: Peter Papoulakos
by Guest | Dec 17, 2020 | Recipes
Prep Time: 5 min
Cook Time: 20 min
Ingredients
- ½ pound lean ground meat (15% fat)
- 1 medium onion, chopped
- 1 can (15 ounces) kidney beans with liquid
- 2 cans (14.5 ounces each) diced tomatoes with liquid
- 2 tablespoons chili powder
Instructions
- Brown meat and onions in a large skillet over medium-high heat (350 F degrees in an electric skillet). Drain fat.
- Add undrained beans, tomatoes with liquid and chili powder.
- Reduce heat to low (250 F degrees in an electric skillet), cover and cook for 10 minutes. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Serve with shredded cabbage, low fat sour cream, cilantro or grated cheese.
- Add other vegetables such as bell peppers, carrots, celery, and corn, if desired.
- Add dried cumin, oregano or red pepper flakes in Step 2 for extra flavor!
Recipe & Photo Source: https://www.foodhero.org/recipes/quick-chili
by Guest | Dec 10, 2020 | Recipes
Prep time: 15 minutes
Cook time: 60 minutes
Ingredients
- 2 large baking potatoes, peeled and diced
- ½ cup shredded cheddar cheese
- ½ cup non-fat or 1% milk
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 pound lean ground beef (15% fat)
- 1 teaspoon onion powder (optional)
- 3 tablespoons flour
- 4 cups frozen mixed vegetables
- 1 teaspoon or cube beef boullion
- 1 cup water
Instructions
- Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes.).
- Drain potatoes and mash. Stir in milk, cheese, salt and pepper; set mixture aside.
- Preheat oven to 375 degrees.
- Brown meat in a large skillet. Add onion powder, if using. Stir in flour, and cook for 1 minute, stirring constantly.
- Add vegetables, bouillon and water. Cook 5 minutes until bubbly.
- Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
- Bake 25 minutes, until hot and bubbly.
- Refrigerate leftovers within 2 hours.
Recipe & Photo Source: https://foodhero.org/recipes/superhero-shepherds-pie
by Guest | Dec 3, 2020 | Recipes
Number of servings: 1
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
- 1 8-inch whole wheat tortilla
- 2 Tablespoons shredded mozzarella cheese
- 2 Tablespoons cranberry sauce or dried cranberries
- 2 Tablespoons cooked turkey, chopped or shredded
- 1⁄3 cup spinach
Directions:
- Sprinkle shredded cheese evenly over one half of the tortilla. Add cranberry sauce or dried cranberries, turkey and spinach, then fold the tortilla in half over the filling.
- Heat a medium skillet over medium heat (300 degrees in an electric skillet). Lightly spray with cooking spray, then place tortilla in the skillet. Cover and cook for 2 to 3 minutes on each side, or until the outside is golden brown and contents are heated through.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute beans, tofu, or other cooked meat for the turkey.
- For extra flavor, add a dash of cayenne pepper or chili powder before folding the quesadilla in half.
Recipe Source: https://www.foodhero.org/recipes/turkey-cranberry-quesadilla
by Guest | Nov 25, 2020 | Recipes
Number of servings: 4
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
- 1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
- 1⁄2 teaspoon salt
- 3 Tablespoons sugar, divided
- 1⁄2 cup chicken broth
- 1 Tablespoon butter
- 1⁄2 cup dried cranberries
- 2 teaspoons lemon juice
Directions:
- In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
- Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
- Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
- Remove from heat and stir in lemon juice. Serve warm.
- Refrigerate leftovers within 2 hours.
Recipe & Photo Source: https://www.foodhero.org/recipes/glazed-carrots-and-cranberries
